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sleep tips

How to Improve Circulation While Sleeping


Woman raises legs with white wedge pillow to improve circulation

If we asked you what you needed in order to fall asleep quickly and stay asleep all night long, what would you answer? No doubt, you would say a great new mattress. You may even add on comfortable pillows and soft bedding. These are all great answers, but for some people this is not enough. We are talking about those with circulatory problems. For these individuals, they need a little more help in order to get the healthy sleep they need.

Why is Circulation Important?

One of the most common signs of poor circulation is numbness in the hands and feet. Another obvious sign of poor circulation is swelling in the lower extremities. This is not something to take lightly! Proper blood circulation is required for your body’s health. If your blood doesn’t flow freely, you could experience a variety of problems, from Edema and numbness in your feet to dizzy spells and even more potentially serious issues.

If you don’t have proper circulation, you may suffer from lack of energy, excessive tiredness, and an inability to concentrate. This is because of the limited flow of oxygen to the brain. Because blood circulates white blood cells for healing and platelets for clotting, cuts and sores may take longer to heal, increasing the likelihood of infection. You could also lose your hair. In the worst cases, poor circulation may lead to heart attacks, strokes, and even require amputation of the affected limb. Even though this is the most severe situation possible, everyone should learn how to improve circulation while sleeping in order to avoid it.

3 Ways to Improve Circulation in Legs While Sleeping

Your body needs sleep in order to be healthy. Your body also needs proper circulation. What happens if you aren’t achieving either of these? Over the years, our body goes through many changes. Part of it is just the natural process of aging. Other consequences stem from the things we do or have done during our younger years, like eating too much high-cholesterol foods. Those who have diabetes or smoke are at greatest risk for poor circulation, as are those who are over 50. Poor circulation is something you’ll want to correct as soon as possible. 

If you notice you have swelling, you should lie down and raise your legs up above your heart. Thankfully, there are several ways to do this while also improving your sleep. These include:

Adjustable bed base

Far and away, the best way to improve circulation while sleeping is with an adjustable bed base. By sleeping at night with your adjustable bed in the zero-gravity position, which means both the upper torso and legs elevated, more blood flow will reach your heart. This will encourage your heart muscle to pump harder, allowing more blood to reach your extremities. When you sleep with your legs raised, you will enjoy a more restful night’s sleep.

Wedge Pillows

If you don’t feel an adjustable bed base is within your budget right now, that’s okay. You’re not stuck with poor circulation and the health effects that come with it. You can enjoy some of the same benefits by sleeping with your legs on a wedge pillow. City Mattress carries several great options to choose from, including but not limited to Avana's Nourish Memory Foam Knee Rest Pillow and Avana's Memory Foam Leg Wedge Pillow. With a versatile shape using ergonomic principles, these therapeutic wedge cushions ease pressure on your knees by elevating your legs, allowing the spinal cord to relax. Say goodbye to tension and circulation problems!

A Better Bedtime Routine

Why wait for the circulation problems to occur before you fight against it? A better bedtime routine, one filled with top sleep and spa accessories, can actually aid in circulation and get your blood flowing better before the swelling, tingling, and numbness happen at all. Not only does a warm bath at night make the blood flow easier, it also makes it more oxygenated by allowing you to breathe deeper and slower. Why not add some scented bath salts that smell like Lavender for extra relaxation? Like taking a warm bath, drinking a hot cup of tea before bed also increases blood circulation through your arteries and veins. 

The circulation of blood is one of the most important functions of the body and plays a major role in your overall health. Do not wait until you have life-threatening complications, like a stroke or heart attack, before you realize the importance of proper circulation. Maintain a healthy lifestyle and take preventative actions to protect yourself from venous diseases, like looking into a healthier bedtime routine, wedge pillows, and the benefits of sleeping on an adjustable bed base. You’ll be much more comfortable and no longer wake up with swelling and numbness!