The Sleep Position That Can Reduce Swelling And Improve Heart Health

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After a long day of standing or sitting, it's not unusual to feel heaviness, swelling, or discomfort in your legs. While elevating your feet during the day can provide short-term relief, sleeping with your legs elevated at night may offer more meaningful, long-term benefits—especially when it comes to reducing swelling and supporting heart health. (Read more about how your sleeping habits can affect your heart health.)

By raising your legs above the level of your heart while you sleep, gravity helps improve circulation and encourages the return of blood and fluid to your core. This can ease pressure in the lower limbs, reduce fluid buildup, and make it easier for your heart to pump efficiently. Over time, this simple change in sleeping position may not only reduce your swelling but also support overall cardiovascular function. Additionally, it could help with various health conditions that you might have.

Elevating your legs can benefit numerous conditions. For example, doctors may recommend you do so during pregnancy to help with swelling due to fluid retention. This position can also help with various venous conditions, such as varicose veins, which occur when blood begins to back up in your veins, causing them to become twisted and swollen. If you have a leg injury, keeping your leg elevated can help relieve the associated pain and swelling. Elevation may also be recommended after leg surgery to reduce swelling and prevent the development of deep vein thrombosis (DVT). Elevating your legs might also be advised for lymphedema, a painful condition in which fluid collects within the fatty tissue beneath the skin.

If you have an underlying health condition, always make sure you consult with your doctor to ensure that leg elevation is right for you. Your doctor may have specific recommendations for how they want you to do it. There may also be reasons why it could be harmful for your particular situation.

Sleeping with your legs elevated can reduce swelling and support circulation, but it's important to do it correctly. Use a supportive surface like your bed or a reclining couch, and elevate your legs above heart level using a wedge pillow or a stack of firm pillows. Be sure to support your entire lower leg—thighs, calves, and feet—and keep your knees slightly bent to avoid strain.

To maintain comfort and circulation, avoid letting your feet dangle and ensure your setup doesn't stress your lower back. Leg elevation pillows are ideal because they're designed to hold your legs at the proper height and angle. If you're using regular pillows, cushion your calves and heels evenly to prevent stiffness or numbness.

Moderation is key. You don't need to keep your legs elevated all night—15 to 20 minutes before bed or short intervals during the night may be enough. 

While leg elevation can be a helpful addition to your routine, it's not a substitute for medical care. Always consult your doctor if you have circulatory issues or other health concerns. When used properly, this simple habit can offer real relief and promote better rest.