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If you suffer from a condition like deep-vein thrombosis, your GP may have mentioned the benefits of sleeping with your legs elevated.
Elevating your legs can improve blood flow by helping blood return to the heart more efficiently, reducing the effort it takes, and preventing blood pooling and related issues like varicose veins.
Sleeping with elevated legs can also benefit other body parts, like your back. However, using this position correctly is essential to avoid unnecessary damage.
This guide explores the reasons and science behind sleeping with elevated legs to help you understand how it could benefit you.
We also look at how adjustable beds can help you effectively elevate your legs to reduce swelling and maximise your comfort.
What are the benefits of sleeping with your legs elevated?
Sleeping with your legs lifted or elevated has several benefits. You could sleep in this position to alleviate ongoing health problems or reduce the risk of future problems.
Here are the key advantages of sleeping with legs elevated
1. Reduced swelling
Sleeping with your legs elevated can reduce swelling in your legs and feet. Also known as oedema, this health problem is caused by fluid build-up and usually affects extremities such as arms, legs, and feet.
Problems relating to oedema can be made worse by standing or sitting in the same position, which is something that you can ease by elevating your legs as you sleep.
Elevation can reduce the discomfort, pain, and swelling this may bring. It can even soothe any muscle tension you may have by removing pressure. So, if you're on your feet a lot during the day, it's a good way to relieve stress while you're sleeping.
2. Improved circulation
With your legs lifted, your blood flows towards your organs quicker because gravity is working in your favour, improving overall circulation throughout your body.
This has several benefits, including the prevention of deep vein thrombosis (DVT), which is caused by a blood clot in the veins of the lower parts of your body. DVT can cause serious harm and may require urgent medical attention.
Another blood clot-related problem alleviated by sleeping in an elevated position is a pulmonary embolism. This occurs when part of a blood clot breaks off and travels through the veins to the lungs.
3. Relief from back pain
If you suffer from chronic back pain or issues with your sciatic nerve, sleeping on your back with your legs raised can help relieve pain and pressure on your lower back.
Sleeping on your back with your legs laid straight puts pressure on your lower back and sciatic nerve, which may result in more back pain over time. By elevating your legs as you sleep, you take some of the pressure off, reducing strain on the lumbar region.
You can also improve your spine alignment by raising your legs. Spines are naturally curved, and sleeping on your back normally can cause more discomfort.
If your bed is causing lower back pain, one of our adjustable beds could solve your problems.
Our beds come with the 'zero gravity position' function preset on your handset. This position, designed by NASA, can relieve pressure on the body by putting you into a neutral position, promoting a feeling of weightlessness while you sleep on your back.
View our range of zero-gravity beds or read our guide to learn how the zero-gravity position can help you sleep.
As we've covered, sleeping with elevated legs can have multiple benefits, especially for circulation, swelling, and general pain relief.
If you have any health concerns related to these ailments, it's essential to consult with your GP before you make any lifestyle changes, including finding a more suitable position to sleep in.
4. Enhanced healing and recovery
If you're recovering from injuries, surgery, or wounds, elevating your legs can reduce fluid build-up and pain and speed up healing.
Additionally, the improved blood flow can bring more oxygen and nutrients to affected areas, reducing the impact of muscle fatigue.
How can I safely elevate my legs while sleeping?
Whatever you use to raise your legs, you want to ensure your legs are elevated above your heart and comfortable.
Here are some ways you can do this:
Use pillows or cushions
If you're experimenting with raising your legs while you sleep, use spare cushions or invest in a wedge pillow.
This option is most suitable if you don't move much at night, but if you do move around, the pillows or cushions can shift and become uncomfortable and unsupportive.
Use a folded blanket
You could also use a folded blanket to raise your legs. This option is more stable than stacking pillows but may not give you the elevation you need to see any benefits.
Pillows are a better option here, however you can try a blanket if you wish.
Use a leg trough
A leg trough is designed to fit around the shape of your leg and keeps your heel elevated above the surface of your bed.
Elevating your legs relieves pressure on your back, and elevating your heels can improve circulation and alleviate pressure on nerves in your lower spine and legs.
Invest in an adjustable bed
Adjustable beds are the most effective way to elevate your legs, as they are designed to support you in this position. Plus, it won't require a balancing act at night, like with pillows or blankets.
Electric adjustable beds from Opera Beds come with a handset to control and customise your perfect sleep position. Once you've elevated your legs for long enough, you can return to a sitting or lying position at the touch of a button. It's that easy.
Better still, if you sleep next to a partner, you can get dual adjustable beds that allow you both to have control over your own sides.
Our wide selection of adjustable beds can benefit a wide range of ailments and health concerns and can be customised to your specific requirements.
Are there any dangers to sleeping with your feet or legs elevated?
As with any sleep position, there are some risks if your body is not positioned correctly or due to other health factors.
Firstly, if sleeping on your back is not a natural position, it can take a while to get used to it. Trying out this position could make you uncomfortable and reduce the quality of your sleep for a period.
You may also have some issues depending on how you elevate your feet and/or legs. For example, if the elevated position you choose compresses nerves or restricts your blood flow, you may experience numbness or tingling.
Similarly, the time you elevate your feet and legs may also be detrimental. If you elevate them for too long, you could experience discomfort like numbness and cramping.
For reference, the Gloucestershire NHS website advises leg ulcer patients to elevate their legs for at least two hours in the morning, afternoon, and evening - a total of six hours per day.
The optimal amount of time you should elevate your legs and feet will depend on several factors, like your health problem and its severity.
Talk to your GP to determine how long you should elevate your legs and feet. Depending on your condition, sleeping with your legs or feet elevated could cause further issues.
Get a better night’s sleep with Opera
For over 20 years, we’ve been working hard to understand how people sleep and manufacturing adjustable and profiling care beds that optimise comfort and quality of life.
As well as designing beds that contribute to a happier and healthier life, we’ve created additional products to maximise their usefulness. These include:
If you or a loved one are considering an adjustable or profiling care bed, our bed selector tool can make recommendations. Simply answer a few questions and let our system work its magic.
For further advice and guidance, contact our friendly team of experts, who’ll be happy to point you in the right direction.
Elsewhere, you can find more tips on managing chronic illnesses and maximising your sleep in our Knowledge Hub. Here, you’ll find guides on the best types of mattresses for people with back problems, how adjustable beds can alleviate acid reflux, and more.
FAQs about sleeping with your legs raised
Where does the fluid go when you elevate your legs?
When you sleep with your legs elevated, gravity works with you, and the fluid drains from the highest part of your body (your legs) to the lower part, aiding circulation and digestion. For more information, read our guide to getting a good night’s sleep with circulation issues.
If your leg is raised higher than the area where your heart is, the fluid will move towards it due to gravity. The more swelling you have, the longer you may need to keep your legs elevated. For more information, speak to your local GP or a medical practitioner.
I sleep on my side. Can I sleep with my legs elevated?
Sleeping on your side isn't an ideal position for elevating your legs. Elevating your legs on your side could affect your spine and cause discomfort.
One way to still reap the benefits of leg elevation is to do it during other times of the day when you're sitting down – for example, in front of the TV, reading or working.
If you find it hard to keep your legs raised for an extended period, consider raising them for short bursts, as this should still help.
