8 Ways to Improve Circulation While Sleeping

Poor circulation can cause hands or feet to feel cold or numb, muscles to cramp, and wounds to heal more slowly.

Because of the various problems associated with circulation, it's important to optimise blood flow.

To counteract poor blood circulation, guidance from the British Heart Foundation recommends staying active, drinking more water, eating a healthy diet, wearing compression stockings and keeping our legs elevated.

In theory, doing all these things seems relatively straightforward, but when it comes to getting in bed at night, and we're not conscious, improving our circulation can be considerably more challenging.

That's exactly why we've put this guide together - to help you implement changes to improve blood flow and, ultimately, live a healthier and more comfortable life.

But before we explore how to improve circulation while sleeping, let's discover what causes poor circulation and how sleeping can affect blood flow.

What causes poor circulation?

Some people will develop poor circulation as they get older, but it's also linked to problems with the heart and circulatory system, including high blood pressure. These issues can cause our blood vessels to shrink, making them narrower and stiffer, which can restrict blood flow.

Poor circulation issues are usually most noticeable in body parts furthest away from the heart, which is why having cold hands and feet is a common symptom.

Typical causes of poor circulation include:

• Atherosclerosis - a build-up of fatty materials (also called atheroma or plaque) in our artery walls. This causes arteries to harden and narrow, making it more difficult for blood to pass through.

• Peripheral arterial disease (PAD) - usually happens in the legs and feet and is the same process that occurs with coronary heart disease.

• High blood pressure can damage the walls of the arteries and increase the risk of PAD and atherosclerosis.

• Diabetes - this is caused by high levels of sugar in the blood, which can damage blood vessels and increase the build-up of fatty plaque that narrows blood vessels.

• Raynaud's disease is a condition in which blood does not flow to the digits due to stress or cold temperatures.

• Obesity can increase the risk of high blood pressure, diabetes and high cholesterol, all of which can lead to poor circulation.

Heart failure occurs when the heart can't pump blood around the body as well as it needs to, restricting the blood supply.

How does sleep affect blood flow?

Sleep is a significant part of our routines, not only because we (should) get around 8 hours a night, but because it's when our bodies repair cells and regulate hormones.

The time we spend asleep also affects circulation issues. When we lie down, gravity's effect on our blood flow is minimised, reducing strain on the heart and enabling blood to move more evenly.

This enhanced blood circulation also enables our bodies to remove metabolic waste products from our brains, which is important for maintaining brain health and reducing the risk of diseases like Alzheimer's and dementia.

Despite these benefits, how we sleep negatively impacts our blood flow. For example, sleeping on your back may cause problems, particularly if you suffer from varicose veins or sleep apnoea.

Prolonged periods of lying down, especially in one position, can also compress blood vessels and restrict blood flow, leading to numbness and pins and needles. Over time, these can turn into bed sores and even tissue damage.

We created our range of pressure-relieving mattresses to mitigate the risk of bed sores and ulcers and reduce pressure points.

What's the best sleeping position to improve circulation?

The best sleeping position for poor circulation may vary depending on your individual circumstances. 

However, those with poor blood circulation should usually avoid sleeping on their stomachs. This position can put additional pressure on your blood vessels and limit blood flow.

The best sleeping position for those with poor circulation is where the spine is properly aligned and your body weight is evenly distributed. 

Adjusting the mattress position of your bed can encourage blood flow and circulation, as well as reduce the risk of varicose veins.

Our range of beds is designed to improve blood flow and circulation throughout the body.

If you find sleeping on your back uncomfortable, sleeping with your legs elevated can help improve your circulation.

How to improve circulation in your feet and legs while sleeping

If you struggle to keep your legs warm while sleeping or you wake up with pins and needles in your feet, try these tips:

Move your legs

1. Use pillows or a wedge to elevate your legs above heart level while lying down. This position uses gravity to promote blood flow from the lower extremities back to the heart, reducing swelling and improving circulation. Keep the elevation gentle and comfortable to avoid strain.

2. Perform light exercises, like ankle pumps and toe and heel raises. To do ankle pumps, while lying on your back, flex your feet by pointing your toes upward and then downward repeatedly. This simple movement activates the calf muscles, which act as a pump to enhance circulation and get your blood moving. Toe and heel raises can be done by alternating between lifting your toes while keeping your heels on the bed and lifting your heels while pressing your toes down. This stimulates blood flow in the lower legs.

Change your sleeping position

3. Consider sleeping on your side or using the semi-fowler position, where your upper body is slightly elevated along with straight or slightly bent legs. This position supports circulation, especially for those with peripheral artery disease (PAD). Where possible, you should also avoid crossing your legs, as this can restrict blood flow.

Tips to improve your foot and leg circulation before you go to bed

• Wearing compression socks can help improve blood flow by gently squeezing the legs, preventing blood from pooling in the veins. These are particularly helpful if you have varicose veins or swelling.

• Drink adequate water throughout the day to ensure smooth blood flow at night. Dehydration can thicken blood and hinder circulation, and it's recommended that adults drink 6-8 glasses of fluids per day (around 1.5-2 litres).

• A gentle foot massage before bed can stimulate blood flow by relaxing tense muscles and encouraging better circulation in the feet and legs.

• Light stretching or yoga before sleeping can loosen tight muscles, improve flexibility, and promote better blood flow to the lower extremities.

Adjusting your sleeping position and addressing other factors that can contribute to poor circulation can help you get a good night's sleep and ensure you wake up feeling refreshed.

How to improve circulation in your hands and arms while sleeping

To improve circulation in your hands and arms while sleeping, you could:

Optimise your sleeping position

1. Sleep on your back with arms at your sides to minimise nerve compression and maintain blood flow. This is the best position to prevent numbness.

2. Avoid stomach sleeping, as it often requires twisting the neck and placing arms under the body, which restricts circulation.

3. Side sleeping can work if you keep your arms relaxed and avoid tucking them under your head or pillow.

Make adjustments

4. Use a supportive pillow to keep your neck and spine aligned, reducing pressure on nerves that affect arm circulation.

5. Elevate your arms slightly with a small pillow if sleeping on your back to prevent fluid pooling.

Tips to improve your hand and arm circulation before you go to bed

• Wear a wrist splint if numbness is caused by carpal tunnel syndrome, as it keeps the wrist neutral and reduces nerve pressure.

• Stretch before bed, focusing on wrists, shoulders, and neck to improve flexibility and circulation.

• Stay hydrated and exercise regularly to promote overall vascular health.

Address underlying conditions

• Manage repetitive strain injuries (e.g., from typing) with ergonomic adjustments and daytime wrist braces.

• Consult a doctor if numbness persists, as it may indicate conditions like diabetes or peripheral artery disease.

By making these lifestyle changes, both in and out of bed, you can improve your circulation and get a restful night's sleep.

Could your mattress affect your blood circulation?

Sleeping on a mattress that doesn't support your body can lead to the mattress breaking down, causing you aches and pains as part of the process.

If you have poor circulation, it is essential that your mattress is supportive and comfortable. If it is too firm, it can create pressure on the body, restricting blood flow.

Memory foam and gel mattresses are the best mattress options for people with circulation issues. These mattresses conform well to the body and provide a supportive sleeping surface.

At Opera Beds, we have a wide range of adjustable mattresses suitable for our selection of adjustable beds. These mattresses have varying fillings and firmness ratings to ensure you can find the perfect one for you.

Another way your bed could improve your circulation is if you buy an adjustable bed, specifically a zero-gravity bed. 

Zero-gravity is a neutral position that relieves pressure on the body, providing better circulation by aligning the head and knees.

Discover more about how zero gravity can help you sleep in our guide.

If you or your loved one sleep on a mattress that causes overheating, this can affect your circulation. Circulation is maintained by a regular body temperature, so it's important to choose bedding that does not trap heat.

Our Premium Cool Gel Pillow is designed to keep you cool and ensure your head and neck remain adequately supported.

Finding the best solution for your circulation issues

Making changes to your lifestyle and investing in the right bed and mattress can massively improve your circulation issues. This will also lead to a better quality of sleep, making you feel much better in the long run.

Lifestyle changes you can make include:

• Sleeping in a position that provides circulation and support

• Being active and moving to encourage blood flow (where possible)

• Choosing a bed and mattress that is suitable for your needs

• Ensuring you are well-hydrated

For further guidance, contact our friendly team, who can guide you through our consultation process. We'll make suitable recommendations based on your or your loved one's needs.

Not sure which bed is best for you? Our handy bed selector tool takes less than five minutes and provides instant solutions to your needs.

If you'd prefer to speak to a member of our team before committing to a purchase, call us on 0333 222 8584 , and we'll help you make the perfect sleeping arrangements.