If you've ever taken a wrong step and injured yourself, you probably know to elevate your ankles to prevent swelling. Maybe you've gotten into the habit of sleeping with your legs elevated in a chair or on the couch just because it feels comfortable.
In any case, there is a common misconception about sleeping with your legs or feet padded. Is this bad or even dangerous? Here, we'll dispel that misconception.
Is It a Bad Idea to Sleep With Your Legs Elevated?
Sleeping with your legs elevated is not inherently a bad idea and can actually have several health benefits, depending on your individual circumstances and how it’s done. Here are some factors to consider:
Let’s get straight to the point: sleeping with your legs elevated is NOT harmful. In fact, it’s a smart choice for a variety of reasons. Elevating your legs not only promotes better spinal alignment but also offers numerous health and lifestyle benefits.
So, why do some people question it? Here are a few common concerns about sleeping with your feet up:
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Concern #1: Reduced Circulation
Some worry that elevating their feet might decrease blood flow. In reality, it does the opposite! Elevating your legs improves circulation. If you ever feel numbness or reduced blood flow, simply lower your legs for 20 minutes, then elevate them again. -
Concern #2: Muscle Cramps
Sleeping with your feet up might cause slight muscle tension or cramping in rare cases. If this happens, adjust the angle of elevation for comfort. -
Concern #3: Existing Medical Conditions
People with conditions like varicose veins might worry about worsening symptoms. However, most individuals report noticeable relief from symptoms with regular leg elevation.
The Health Benefits of Sleeping with Your Feet Up
1. Improved Circulation
Elevating your feet helps blood flow back toward your heart, reducing the strain on your circulatory system. This is particularly beneficial for individuals who experience poor circulation, swelling, or conditions like varicose veins.
- Why it works: Gravity assists the venous return, reducing pressure in the veins of your legs.
2. Reduced Swelling and Edema
For people who experience swelling in their legs, ankles, or feet, sleeping with feet elevated can provide relief. This is especially helpful for those who stand or sit for long periods, are pregnant, or have medical conditions like lymphedema.
- Key benefit: Elevation helps excess fluid drain more efficiently from the lower extremities.
3. Alleviation of Leg Pain
Conditions such as muscle fatigue, restless leg syndrome, or overexertion can cause discomfort in the legs. Elevating your feet can ease pressure, improve blood flow, and promote relaxation, reducing aches and pains.
4. Prevention of Deep Vein Thrombosis (DVT)
Sleeping with your feet elevated can reduce the risk of blood clots forming in the deep veins, particularly for those recovering from surgery or during periods of prolonged immobility.
- Important note: While this is a preventative measure, consult a doctor if you’re at high risk for DVT.
5. Relieves Pressure on the Spine
Raising your legs while lying down can alleviate pressure on the lumbar spine and improve alignment, making it particularly beneficial for those with lower back pain or sciatica.
- Best practice: Place a pillow or wedge under your knees to maintain a natural curve in the lower back.
6. Promotes Relaxation and Stress Relief
Elevating your legs can trigger a relaxation response in your body. By relieving tension in the lower body, you may find it easier to unwind and fall asleep.
Now that you know that sleeping with your legs and feet crossed isn't dangerous, you may be wondering how to get your toes closer to the sky. You can certainly elevate your legs with pillows, but using an adjustable motorized base will make this position much easier. At the touch of a button, the ESHINE Adjustable Base elevates your legs to a comfortable position to help you fall asleep quickly.
