Sleeping with a pillow under your legs may have benefits such as improved blood flow and reduced inflammation and pressure in the veins of your feet.
Your legs bear the brunt of your body weight all day long, making them susceptible to fatigue. Lying flat on your back helps relieve this pressure, but sleeping with a pillow under your legs gives your leg muscles a break, allowing them to recover. Here are some of the benefits.
Improve blood flow
Sleeping with a pillow under your legs can improve blood flow in your lower limbs. When you sit or stand, the veins in your legs work hard to move blood back to your heart against gravity. In cases like varicose veins, blood can pool in your legs, causing a feeling of heaviness. Elevating your legs can change the balance of gravity, helping blood move back to your heart and preventing it from pooling.
Reduce swelling
Swelling can occur when excess fluid builds up (edema) or inflammation occurs in the feet due to injury or certain health conditions. Similar to improving blood flow, using a pillow to elevate the feet above the heart helps prevent excess fluid from accumulating, reducing swelling and pain. This practice is beneficial for pregnant women with swelling in the lower extremities.
Reduce the risk of blood clots
Elevating your legs while you sleep also improves circulation, reducing the risk of blood clots. This is a potential concern for patients after surgery, such as hip or leg surgery. Blood clots in the legs that occur over time can travel to the heart, lungs, or brain.
Reduce pressure
Standing or sitting for long periods of time can cause blood to pool in the veins of your legs. This can increase pressure in your veins, which can contribute to conditions like varicose veins. Sleeping with a pillow under your legs can help reduce pressure in your legs and allow your veins to function properly.
Prevention of venous disease
Sitting, standing, or being inactive for long periods of time can increase your risk of developing venous conditions. Elevating your legs can help prevent the following conditions:
Deep vein thrombosis occurs when a blood clot forms in one of the deep veins in the leg. These clots block blood flow, leading to swelling or pain in the leg. They also have the potential to travel to the lungs, causing a pulmonary embolism.
Superficial thrombophlebitis is a blood clot in a vein just under the skin that can cause swelling and pain. Some are also associated with deep vein thrombosis.
Varicose veins varicose veins occur when blood pools in veins just below the skin’s surface, causing them to swell, appear blue, and twist. Varicose veins can cause symptoms that are worse after sitting or standing for long periods of time.
Some people who sleep with their legs elevated may experience numbness in their legs or feet; cramps in their calves and feet. If you feel uncomfortable, change to another sleeping position. People with medical conditions should consult a doctor before applying to ensure safety.