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Feeling swelling and fatigue in your legs in the evening is due to gravity causing blood and waste products to accumulate in the lower extremities. This is a common concern, especially for those who work standing up or maintain the same posture during desk work.
Therefore, this article explains how to use and choose a leg pillow to improve sleep quality for those considering purchasing one as a way to sleep with their legs elevated.
What is a leg pillow?
A leg pillow, also known as a foot pillow, is a type of bedding used to support the legs when lying down. By elevating the legs above the heart, it is said to help circulate blood and waste products that tend to accumulate in the lower extremities, leading to reduced swelling and improved cold sensitivity.
Furthermore, sleeping with elevated legs can prevent the lower back from arching, maintaining a natural curve and potentially reducing the burden on the lower back.
Benefits of sleeping with elevated legs
Here are three benefits of sleeping with elevated legs.
1: Reduces leg swelling
The legs are the farthest from the heart, making blood flow prone to sluggishness. Moreover, when standing, body fluids and blood accumulate in the lower extremities due to gravity, making swelling even more likely.
Normally, calf muscles act as a pump to return blood to the heart, but lack of exercise or muscle can lead to excess fluid and waste products accumulating in the legs. By elevating the legs above the heart when lying down, stagnant blood and lymphatic flow, as well as excess fluid and waste products accumulated in the lower body, can be smoothed out, which is expected to improve leg swelling.
2: Alleviates back pain
Sleeping with elevated legs allows the lower back to round instead of arching. This helps maintain a natural curve and improves pressure distribution, thereby potentially reducing the burden on the lower back.
3: Prevents heel pressure ulcers
Using a leg pillow under the knees to the ankles lifts the heels, which is said to prevent heel pressure ulcers (bedsores). However, using a donut-shaped leg pillow on the heel area can apply pressure to the contacting skin, impairing blood flow to the heel, so donut-shaped pillows should be avoided.
Effects of a leg pillow
Using a leg pillow during sleep can improve circulation, reduce swelling, correct lordosis, and alleviate pressure on the heels. If you suffer from swelling, back pain, or heel pressure ulcers, consider trying a leg pillow.
Types of leg pillows
Leg pillows come in various shapes, and the expected benefits differ depending on their form. Here are six common types:
1: Slanted type
The slanted type, which gradually rises from the knees towards the feet, keeps the body stable, allowing the entire leg to be lifted without strain and reducing the burden on the lower back. It also promotes relaxation, making it suitable for prolonged use, such as during sleep.
2: Wavy type
Wavy pillows with bumps and depressions are designed to fit the legs, although the exact position of the curves for the calves or ankles varies by product. They keep the legs stable and in place, allowing for a naturally correct posture. This type is recommended for those who want to avoid putting strain on their calves and ankles.
3: Donut-shaped type
This type of leg pillow is worn by wrapping it around the calf and slipping the foot through, which promotes blood circulation. It won't shift even if you toss and turn, making it ideal for those concerned about their sleeping posture or who want to sleep in their preferred position. Furthermore, it can be used not only during sleep but also while sitting or standing.
However, its effectiveness is limited to the wrapped area, making it less suitable for lower back pain relief.
4: Cylindrical type
As the name suggests, this is a cylindrical leg pillow that can be placed under the knees or ankles, and also used as a lumbar pillow or body pillow.
It's round and tends to roll, so it's not very suitable for those who toss and turn or have restless sleep. However, it's recommended for use during relaxation times other than sleep.
5: Half-moon type
The half-moon shaped leg pillow, resembling a kamaboko (fish cake), has a flat base that rests on the floor, so there's no worry of it rolling like the cylindrical type. It can be placed under the knees or ankles and also used as a footrest when sitting, making it suitable for desk work.
6: Concave type
The concave type, with indentations on both sides, is used by placing it between the thighs when sleeping on your side. It helps alleviate pelvic distortion caused by uneven pressure on the left and right sides during side sleeping and supports a proper sleeping posture. It's also recommended for those concerned about knee pain.
How to choose a leg pillow
To find the leg pillow that's right for you, here are some basic selection tips.
1: Size (width and height)
Various sizes and heights of leg pillows are available, so choose according to your intended use.
Size appropriate for your purpose
For sleeping, a larger size that can support the entire leg is recommended. A wide leg pillow will prevent your feet from falling off even if you toss and turn. Using a small leg pillow for extended periods can compress your feet or strain your back, so be careful.
Conversely, for use during daytime work or relaxation, a smaller size is sufficient. A compact size can also be taken on trips.
Height that suits you
Elevating your legs above your heart can help blood and waste products flow smoothly, aiding in swelling relief. However, elevating them too high can negatively affect overall circulation and lead to poor sleep quality. Aim for a height of approximately 10-15cm.
2: Material
When purchasing a leg pillow, you'll choose both the cover material and the material of the pillow itself.
Cover material
Leg pillows with covers made of various materials such as cotton, polyester, vinyl, synthetic leather, and nylon are available. The feel and usability vary depending on the material, so choose according to your preference.
Fabric leg pillows made of cotton or polyester are pleasant to the touch and soft, making them less likely to slip on beds or sofas. Additionally, many products have removable covers that can be washed, allowing for hygienic use.
Leg pillows made of vinyl, synthetic leather, or nylon are characterized by being stain-resistant and easy to clean with just a wipe. However, compared to fabric ones, they tend to be slippery and can feel sticky if they come into direct contact with the skin.
Material of the leg pillow itself
The material of the leg pillow itself affects its feel. Low-rebound urethane does not sink in excessively, allowing for a stable height. Cotton has a moderate elasticity, and beads have high fluidity, so they conform to the legs.
Additionally, some leg pillows have built-in vibration motors or heaters.
3: Firmness
The firmness varies depending on the material, and the way the body is loaded and where the load is applied changes with firmness, so choose according to your preference.
If you prefer firm, low-rebound urethane is recommended. However, if it's too firm, it might feel uncomfortable, so check if it sinks appropriately according to the weight of your feet. It excels in shock absorption and has the effect of distributing applied pressure, making it suitable for those who want firm support for their legs and lower back, and for use during sleep.
If you prefer a softer feel, cotton or beads are recommended. However, as they cradle and sink the feet, lowering their position, choose a height that accounts for the amount of sinkage. They put less strain on the feet, making them ideal for relieving foot fatigue.
4: Price
Leg pillows range in price from a few thousand yen to tens of thousands of yen. Even if you buy an expensive product hoping for various benefits, it's meaningless if it doesn't suit you. Obviously, a leg pillow can only be used as a leg pillow, so be sure to check thoroughly before purchasing.
Precautions for leg pillows
A leg pillow is only effective if it's at the optimal height for you. When using it during sleep, choose a size that can support your entire leg.
Furthermore, if the leg pillow shifts during sleep due to tossing and turning, you won't get the desired effect even if you use it. To prevent shifting, you can place the leg pillow under your futon, but if you have a mattress with an integrated leg pillow, you don't have to worry about it moving.
"Brain Sleep Mattress" with elevated foot area
With a mattress that's 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" is recommended because it can not only improve leg swelling but also help you achieve a good night's sleep.
Choosing the right leg pillow for you
Using a leg pillow during sleep can improve blood circulation, reduce leg swelling and fatigue, and improve sleep quality and daytime performance. To achieve the best results, it's crucial to choose a size and height that suits you.
While leg pillows are very effective, there are other ways to elevate your legs for sleep. If you're concerned about your leg pillow shifting, why not try a mattress with an integrated leg pillow?
