What are the best sleeping positions for circulation? Generally, you should sleep on whatever side makes you feel the most comfortable. However, purposely sleeping on your right or left side can be beneficial, depending on your unique health conditions. For example, many people with heart failure choose to avoid the left side because it can impact the way the heart functions. However, for others, sleeping on the right side can help protect the heart by ensuring your lungs hold it in place.
The Best Sleeping Positions
Sleeping With Legs Elevated
Another option is to sleep with your legs elevated. If you have varicose veins or venous insufficiency, sleeping with your legs elevated may be beneficial, as it removes the pressure from the lower legs. This position uses gravity to assist the blood flow from the lower section of your body into the central and upper regions. You can achieve this position by using a pillow or a wedge under your knees when you lie. The elevation should not be too high, just a gentle rise.
The Semi-Fowler Position
The best sleeping position for people with peripheral artery disease is the Semi-Fowler position. The Semi-Fowler position is where the upper part of the body is elevated 15 – 45 degrees with pillows or an adjustable bed, and your legs are straight or slightly bent, depending on what is comfortable for you.
The goal is to be comfortable. If at some point you do get uncomfortable, then change positions. This position is especially helpful for:
- Respiratory improvement: Mucus and liquids that ordinarily build up in the sinus area when sleeping is gently pulled away by gravity in this position. It opens up the airways and creates easier breathing.
- Acid reflux: This is another great position for acid reflux as the digestion is able to move downward with ease.
- Peripheral Artery Disease (PAD): PAD is when the arteries narrow and the blood flow is restricted. It is particularly damaging in the legs, but by lying in the Semi-Fowler Position, patients often find relief and reduced discomfort.
The average U.S. citizen gets roughly seven hours of sleep at night. If you are sleeping in a bad position, that could mean numbness and severe pins and needles, contributing to restless leg syndrome (RLS), increased risk of deep vein thrombosis, and sleep apnea.
Are you experiencing leg pain and cramps at night?
These can be early signs of venous insufficiency and can be treated. Call us today to schedule your quick and easy screening.
Understanding How Sleeping Positions Affect Circulation
Different sleeping positions either improve or impede blood flow. For example, sleeping on your back can hinder it, especially if you already have existing health issues like varicose veins, PAD, or sleep apnea.
Sleeping on your front puts pressure on your chest and stomach, which can cause diaphragmatic breathing. The second issue is that if you sleep on your front, you have to turn your head to the side for long periods, which can strain your neck muscles and restrict blood to the brain.
The Role of Gravity in Blood Circulation
Gravity pulls everything from your head towards the floor when you stand or sit. The circulatory system works hard to counter this and pump the blood back up. However, when you lie down, there is less pull on the body. The heart can rest a little, and it reduces the strain.
Gravity also affects blood pressure, as when you are standing, your liquids tend to pool in the lower extremities. Lying down neutralizes this effect, leading to a more even distribution of blood pressure. This is one of the reasons health care professionals always ask you to sit with your legs unfolded and feet on the floor when taking your blood pressure.
The Impact of Pressure Points on Circulation
Areas of the body that bear weight or pressure while you lie down are known as pressure points. If the body experiences sustained pressure, it can lead to compressed blood vessels, restricting blood flow to that area. You can see this in areas such as hips and heels or in the buttocks when you sit too long.
Prolonged pressure can also cause nerve compressions. This is the sensation known as “pins and needles” that you get sometimes. The numbness and tingling sensation then leads to discomfort and occasionally pain. Sleeping in certain positions can reduce the impact and increase blood circulation in these areas.
Call to Schedule Your Consultation
Don’t wait, relief from painful veins and vascular conditions is just a call away. Speak with our team to book your appointment today. No referral needed, and most insurances accepted.
Sleeping With Legs Elevated
Another option is to sleep with your legs elevated. If you have varicose veins, sleeping with your legs elevated may be beneficial, as it removes the pressure from the lower legs. The position uses gravity to assist the blood flow from the lower section of your body into the central and upper regions.
For individuals experiencing swelling in the lower legs and ankles, elevated sleep helps with this as well. You can achieve this position by using a pillow or a wedge under your knees when you lie. The elevation should not be too high, just a gentle rise.
The Semi-Fowler Position
The best sleeping position for peripheral artery disease is the Semi-Fowler position. It is the best sleeping position for leg circulation, as the Semi-Fowler position is where the upper part of the body is elevated with pillows or an adjustable bed. The elevation is between 15 and 45 degrees. Your legs are straight or just slightly bent, depending on what is comfortable for you.
The goal is to be comfortable. If at some point you do get uncomfortable, then change positions. Often, people with the following conditions use this position:
- Respiratory improvement: Mucus and liquids that ordinarily build up in the sinus area when sleeping is gently pulled away by gravity in this position. It opens up the airways and creates easier breathing.
- Acid reflux: This is another great position for acid reflux as the digestion is able to move downward with ease.
- Peripheral Artery Disease (PAD): PAD is when the arteries narrow and the blood flow is restricted. It is particularly damaging in the legs, but by lying in the Semi-Fowler Position, patients often find relief and reduced discomfort.
United Vein & Vascular Centers Is Here to Help
If you find that your circulation needs help or have any questions regarding vein thrombosis, PAD or even pins and needles, contact us. We specialize in all vein wellness and would love to listen to your story. Schedule a consultation with a United Vein & Vascular specialist today.
Frequently Asked Questions
Try elevating your legs and resting in the Semi-Folwer position. What you want to try to avoid is crossing your legs. Make sure you are sleeping on a firm but comfortable mattress and pillows.
Regular exercise will get the blood flowing and increase your circulation across your whole body. Keep your liquids up by rehydrating often, and include a healthy diet in your daily life. Wear compression stockings or socks to help if you suffer from varicose veins or circulation issues in your legs. If you have a job that requires you to sit at a desk all day, remember to take breaks and move around.
Sleeping on your left side is often recommended for better circulation because it helps reduce pressure on the veins carrying blood back to the heart. However, side sleeping in general is better than lying flat on your back or stomach if you want to support healthy blood flow.
