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In the evening, excess water accumulates in the lower part of the body due to gravity, leading to concerns about swollen and tired legs. This is a common problem, especially for those who spend a lot of time on their feet or working at a desk.
In such cases, it is recommended to sleep with your legs slightly elevated above your heart. However, it is important to be careful, as incorrect posture or methods when using a leg pillow can not only be ineffective but also risk injuring your body.
This article explains the effects, benefits, and drawbacks of sleeping with your legs elevated.
What are the effects of sleeping with elevated legs?
When lying down, sleeping with your legs elevated above your heart is said to improve blood and lymph flow, which tend to stagnate, and smoothly drain excess water and waste products accumulated in the lower body, thereby alleviating leg swelling.
Benefits of sleeping with elevated legs
When standing, body fluids and blood tend to accumulate in the lower extremities due to gravity. Normally, the calf muscles act as a pump to return them to the heart. When lying down, the heart and feet are at approximately the same height, making it easier for fluids and blood to return to the heart than when standing.
By slightly elevating the legs above the heart in this position, accumulated fluid and blood can return to the heart more smoothly, which is believed to help alleviate leg swelling and relieve fatigue.
Furthermore, elevating the legs during sleep is a simple action that anyone can easily incorporate, which can be considered another benefit.
Disadvantages of sleeping with elevated legs
While elevating your legs is simple, be careful, as incorrect execution can lead to injuries.
First, it's important to elevate the entire leg, including the calves, not just the ankles or feet. If only the ankles or feet are elevated, undue strain can be placed on the knees and lower back.
If the legs are too low, you won't feel the effects, and if they're too high, blood circulation to the feet can be impeded, and maintaining the elevated position can cause strain. This can not only fail to relieve swelling but also exacerbate back pain and lead to accumulated fatigue due to poor pressure distribution.
For the same reason, while resting your legs against a wall while lying down is fine for a few minutes, avoid doing it for extended periods.
How to sleep with elevated legs
Here are some ways to sleep with your legs slightly elevated above your heart.1: Use a leg pillow (foot pillow)
A leg pillow (foot pillow) is a pillow used to support your legs when you lie down. Various shapes, sizes, and heights are available, including sloped, wavy, cylindrical, concave, and wrap-around types. Choose one that suits your preference.
Small leg pillows are not recommended as your feet may fall off if you toss and turn. Choose a wide and stable leg pillow to maintain your sleeping posture even when you move.
Be careful, as some commercially available leg pillows are too high. An unsuitable height can disrupt your sleeping posture, strain your lower back, and prevent you from tossing and turning smoothly.
2: Use an electric bed
Another option is to use an electric bed that allows you to elevate your legs. You can adjust the height according to your physical condition and preference, and it doesn't interfere with tossing and turning, ensuring a comfortable sleep.
However, electric beds are often very expensive, sometimes costing hundreds of thousands of yen or more, making them a costly option if your only purpose is to elevate your legs for sleep.
3: Use a mattress with elevated foot section
With a mattress that is slightly elevated at the foot, you don't have to worry about the leg pillow slipping off when you toss and turn, and you can maintain an ideal sleeping posture just by lying down.
The "BRAIN SLEEP Mattress Premium Float" is recommended as it not only helps improve leg swelling but also promotes sound sleep.
Experiment with the style that suits you best
We've discussed the benefits, drawbacks, and methods of sleeping with elevated legs.Improving blood circulation during sleep can reduce leg swelling and fatigue, thereby enhancing sleep quality and daytime performance. However, be careful not to raise your legs too high, as this can make sleeping uncomfortable and put a strain on your body.
The comfortable height for your feet varies from person to person due to individual body types and preferred sleeping positions. Use this article as a reference to find the method that suits you best.
