Due to your circulatory system not functioning correctly, the blood vessels reduce the blood flowing naturally to your body. Nevertheless, there are several activities you can do to improve blood circulation in your legs. Let's discuss how to improve circulation in your legs while sleeping
Also, we'll talk about related information you need to keep in mind.
Steps to improve circulation in your legs before bed
The following tips will help improve your circulatory system function:
For an undisturbed slumber, it is recommended to consume nourishing meals that are easy to break down. Examples of these dishes include:
- - Succulent berries and bananas
- - Crunchy carrots sticks
- - Cherry tomatoes or cucumber slices
- - Protein-rich crackers with hummus or avocado spread
- - Yogurt or a smoothie made with almond milk & fresh fruit
- - A salad filled with vibrant mixed greens and light vinaigrette dressing
- - Hamstring Stretch: Reach forward as far as you can to touch your toes and hold this position for 30 seconds.
- - Quad Stretch: Place one hand on a wall or chair. Then slowly start to curve your knee and bring the back of your foot as near to your bottom as possible. Make sure you hold this position for 30 seconds before repeating with the other leg.
- - Calf Stretch: For a beneficial stretch, position yourself facing a wall with your palms at chest-level. Move one foot forward and keep the other flat on the floor while bending the front knee. Maintain this pose for 30 seconds before repeating it with your opposite leg.
- - Butterfly Stretch: Pause for a moment and take your seat at the edge of your bed. Place the soles of your feet together, then grab onto each knee using both elbows to guide them closer towards you until they reach their maximum stretch. Hold this position comfortably for 30 seconds before releasing it slowly.
- - Standing Ankle Rotation: Stand with your feet hip-width apart and rotate your right ankle in a circular motion 10 times clockwise and then 10 times counterclockwise. Repeat on the other side.
- - Toe Point and Flex: To start, stand tall with your feet placed shoulder-width apart and toes pointing straight ahead. Hold this position for a few seconds before curling your toes inwards towards you. Repeat the exercise 10 times on each foot to get maximum benefit from it!
- - Stretch out on your back, using a pillow or two to support your legs in an elevated position higher than your heart's level.
- - Prop yourself up with pillows or cushions so that your legs are comfortable and well-supported while in this position.
- - Relax and enjoy your downtime by elevating your legs for at least 15-20 minutes.
- - Before you tuck in for the night, elevate your feet to help circulation and alleviate any swelling of the legs.
- - Incorporating leg elevation into your daily schedule is beneficial for anyone, especially if you suffer from poor circulation or experience swelling in the legs.
- - To sustain the desired leg elevation, make sure that all pillows and cushions you use don't shift or slide.
- - Warm-Up: Begin by soaking your legs in warm water for 10-15 minutes or using a warm towel to increase blood flow to the area.
- - Oil or Lotion: Begin by massaging a small amount of oil or lotion into your lower legs, starting at the ankles and moving upwards towards the thighs. Work in circular motions.
- - Kneading: Using your fingers, gently knead the muscles in your legs by applying moderate pressure beginning at the calf and gradually working towards the thigh.
- - Friction: Massage your legs using the pads of your fingers, particularly in locations where you feel tension or pain.
- - Cross Fiber Friction: Rather than using circular motions, use the pads of your fingers to press along the length of the muscle fibers.
- - Finish: Complete your massage with a soothing and calming stroking motion, using the palms of both hands to relax and ease any strain in your legs. Make sure to go through the same routine on the other leg.
When avoiding tight clothing to improve circulation, it is recommended to wear loose-fitting pants such as:
- - Yoga pants or leggings with a wide waistband
- - Sweatpants with an elastic waistband that is not too tight
- - Loose-fitting cotton or linen pants
- - Wide-leg pants or palazzo pants
- - Lounge pants or pajama pants with a loose fit
Did you know?
- - Before putting on compression socks, make sure that your feet are clean and dry. If your feet are sweaty or dirty, the socks will not be as effective.
- - To put on compression socks, start by rolling them up from the toe towards the ankle.
- - Once the sock is rolled up, place your foot inside and pull the sock up over your calf.
- - To ensure that the sock is properly in place, adjust it so that the toe and heel are both positioned correctly. The sock should also feel snug but not too tight.
A Helpful Tip
- - Set the room temperature to a cool and comfortable temperature, around 60-67°F.
- - Open windows or use a fan to increase airflow and ventilation in the room.
- - Use lightweight bedding, such as cotton sheets, to avoid overheating while sleeping.
- - Avoid activities that can cause overheating, such as drinking hot liquids or eating spicy foods before bed. Keep the room cool and well-ventilated to improve your sleep quality and prevent overheating.
Steps to improve circulation in your legs while sleeping
- - To ensure your neck and spine are appropriately aligned, lay on your back with a pillow beneath your head.
- - Select a pillow that offers the correct amount of support for your head and neck to avoid any tension on either of those areas.
- - For proper alignment, make sure to keep your arms at your sides while keeping your legs in a straight line with no bending or crossing.
- - Make sure to remain in the same spot for the duration of your sleep, refraining from switching sides or sleeping on your stomach.
- - To ensure a beneficial night's rest, apply positive sleep hygiene techniques such as making sure the room is cool and soundless, steering clear of electronic screens or glaring light sources prior to bedtime.
- - Begin by lying down on your back and keeping your legs straight and together.
- - Turn your legs and feet to one side, keeping them together. Hold for a few seconds and then turn to the other side.
- - Repeat the turning movement several times, ensuring that your legs and feet are being moved regularly throughout the night.
- - Turn your legs and feet every hour or so, to prevent blood from pooling in one area.
- - Ensure that your movements are gentle and that your legs are comfortable and supported.
- - Avoid crossing your legs when lying down, as this can restrict blood flow and lead to swelling. Keep your legs straight and together, and turn them regularly to improve circulation.
Steps to improve circulation in your legs when you wake-up
- - Start your morning routine by gradually stretching your legs, ankles, and feet while lying in bed.
- - Point your toes outward and then flex them toward you, repeating the movement several times.
- - Revolve your ankles in a circular pattern, rotating clockwise and counterclockwise.
- - Flex your feet and raise your heels off the bed.
- - Gently grasp your toes and pull them towards you.
- - Repeat these stretches several times.
- - Get a light pair of dumbbells
- - Choose a comfortable spot
- - Warm up
- - Start with some basic exercises like lunges, squats, or crunches. Do each exercise for 30 seconds before moving on to the next one.
- - Cool down
- - Fill your bathtub or shower with warm water.
- - Get in the tub or shower and allow the warm water to surround you.
- - Relax and let the warmth of the water improve your circulation.
- - You can also add some soothing aromatherapy to your bath or shower by adding a few drops of lavender oil to the water.
- - Stay in the tub or shower for at least 15 minutes, or until you feel your circulation improve.
- - When you're finished, gently pat yourself dry with a towel and get dressed in warm, comfortable clothing
Inadequate blood circulation in the legs can be a severe health issue, leading to pain, swelling, and even ulcers. Fortunately, there are ways to reverse poor circulation in the legs and improve overall health. By making lifestyle changes such as eating a healthy balanced diet, exercising regularly, and quitting smoking, you can improve your circulation and reduce your risk of developing severe complications.
Additionally, medications such as blood thinners can help improve circulation in the legs. With proper treatment and lifestyle modifications, it is possible to reverse poor circulation in the legs and lead a healthier life.
What Sleep Position Is Best For Blood Circulation?
The overall best sleeping position is on your side with a cushion between your knees. It helps keep your hips and spine in a neutral position, reducing pressure on the legs and improving circulation. Another way to improve circulation is to sleep with your head slightly elevated. It helps to ensure that the blood flow goes toward the legs instead of away from them.