How To Improve Circulation In Legs While Sleeping

Learning how to improve circulation in legs while sleeping is vital if your circulatory system isn't functioning properly, leading to reduced blood flow. We'll explore several activities to enhance blood circulation in your legs during sleep and discuss related important information.

Steps to improve circulation in legs before bed

The following tips will help improve your circulatory system function:

Eating Healthy for Better Sleep:

1. Enjoy easy-to-digest, nourishing meals like:
   • Fresh berries, blue fruits and bananas.
   • Crunchy carrot sticks.
   • Cherry tomatoes or cucumber slices.
   • Crackers rich in protein with hummus or avocado spread.
   • Yogurt or a smoothie made with almond milk and fresh fruit.
   • A salad with mixed greens and light vinaigrette dressing. [8] [11] [19]

Stretching Exercises:

1. Hamstring Stretch: Touch your toes and hold for 30 seconds.
2. Quad Stretch: Using a wall or chair for support, pull your foot towards your bottom, hold for 30 seconds, then switch legs.
3. Calf Stretch: Face a wall, place hands at chest level, step one foot forward, bend knee, and hold for 30 seconds. Switch legs.
4. Butterfly Stretch: Sit on bed edge, press knees down with elbows, hold for 30 seconds.
5. Standing Ankle Rotation: Rotate each ankle 10 times clockwise and counterclockwise.
6. Toe Point and Flex: Stand, point toes, then curl inwards. Repeat 10 times. [13] [14]

Leg Elevation:

1. Lie on your back, elevate legs above heart level using pillows.
2. Ensure legs are comfortably propped up.
3. Relax with legs elevated for 15-20 minutes.
4. Elevate feet before bedtime to aid circulation and reduce swelling.
5. Make elevation a daily habit, especially for poor circulation or swelling.
6. Secure pillows and cushions to maintain elevation. [1] [2] [10] [15] [19]

Pro Tip: The Kӧlbs Flat Top Bed Wedge Pillow is ideal for comfortable body support and leg elevation.

Leg Massage Routine:

1. Warm-Up: Soak legs in warm water for 10-15 minutes.
2. Apply oil or lotion, massage from ankles to thighs in circular motions.
3. Knead calf to thigh muscles with moderate pressure.
4. Use finger pads for friction massage in tense areas.
5. Apply cross-fiber friction along muscle fibers.
6. Finish with soothing palm strokes on each leg. [6] [7] [16] [18]

Tip: Use Sensual Lavender Massage Oil with a massage roller ball for targeted relief and relaxation.

Wearing Loose Clothing:

1. Opt for loose-fitting pants like:
   • Yoga pants or leggings with wide waistbands.
   • Elastic-waist sweatpants.
   • Cotton or linen pants.
   • Wide-leg or palazzo pants.
   • Loose lounge or pajama pants. [5]

Did You Know? Soft, breathable fabrics like cotton, bamboo, or linen are ideal. Avoid tight denim, leather, or synthetic materials.

Using Compression Socks:

1. Clean and dry feet before wearing.
2. Roll up socks, place foot inside, then pull up over the calf.
3. Adjust for correct toe and heel positioning, ensuring a snug fit. [3]

A Helpful Tip: Jomi Compression Stockings are lightweight, breathable, and come with a reinforced toe for comfort.

Optimizing Room Conditions:

1. Set a cool room temperature, around 60-67°F.
2. Open windows or use a fan for airflow.
3. Use lightweight cotton bedding.
4. Avoid overheating activities before bed. Keep the room cool and ventilated for better sleep.

Steps to improve circulation in your legs while sleeping

1. Lie on your back and place a pillow under your head to align your neck and spine correctly.
2. Choose a supportive pillow to prevent tension in your neck and head.
3. Keep your arms at your sides and your legs straight without bending or crossing them.
4. Stay in the same position throughout the night, avoiding turning onto your stomach or sides.
5. Practice good sleep hygiene: keep the room cool and quiet, and avoid bright screens before bed.

Tip: Consider the ABENE Queen Mattress Topper for its circulation-enhancing design, ensuring a restful sleep.

For Feet Movement in Bed:

1. Start by lying on your back with your legs straight and together.
2. Gently turn your legs and feet to one side, hold for a few seconds, then switch to the other side.
3. Repeat this turning motion several times during the night to maintain regular leg movement.
4. Rotate your legs and feet about every hour to avoid blood pooling.
5. Ensure your movements are gentle and that your legs are comfortably supported.
6. Avoid crossing your legs while lying down to prevent restricted blood flow and swelling. Keep your legs straight and regularly turn them to enhance circulation. [4]

Steps to improve circulation in your legs when you wake-up

1. Begin your morning by gently stretching your legs, ankles, and feet in bed.
2. Point and flex your toes several times.
3. Rotate your ankles clockwise and then counterclockwise.
4. Lift your heels off the bed by flexing your feet.
5. Gently pull your toes towards you.
6. Repeat these stretches multiple times.

Exercises

1. Use a light pair of dumbbells.
2. Find a comfortable spot for exercising.
3. Warm up before starting.
4. Perform basic exercises like lunges, squats, and crunches for 30 seconds each.
5. Cool down after exercising. [12]

While You Bathe

1. Fill your bathtub or shower with warm water.
2. Enter the tub or shower, immersing yourself in the warm water.
3. Relax and let the warm water aid in improving your circulation.
4. For added relaxation, add a few drops of lavender oil for aromatherapy.
5. Stay in the bath or shower for at least 15 minutes or until your circulation feels improved.
6. After finishing, gently pat dry with a towel and dress in warm, comfortable clothes.

Final thoughts

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. [9]

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. 

FAQ

References

1. Sleep Foundation: How to Sleep On Your Back
2. Casper: Sleeping With a Pillow Between Your Knees
3. N.H.S.:  How long should I wear compression stockings to improve my circulation?
4. Healthline: Is Crossing Your Legs Dangerous?
5. Centre for Vein: How Your Clothing Choices Impact Your Venous Health
6. Live Science: Does massage help circulation?
7. WebMD: Health Benefits of a Foot Massage
8. B.B.C. Good Food: Top 6 health benefits of ginger tea
9. Real Simple: Foods that are High in Flavonoids: You Should Add Them to Your Grocery List ASAP
10. NHLBI: How Smoking Affects the Heart and Blood Vessels
11. C.D.C.: How to Quit smoking
12. Diabetes.co.uk: Poor Blood Circulation
13. Mayo Clinic: Diabetes management: How lifestyle and daily routine affect blood sugar
14. MedlinePlus: Benefits of Exercise
15. Verywell Health: 7 Great Hamstring Stretches
16. H.S.S.: 10 Stretches You Can Do Before Bed to Improve Your Sleep
17. Cleveland Clinic: Poor Circulation
18. Native Remedies: Poor Circulation
19. Harvard Health: After standing, a fall in blood pressure
20. FDA: Sodium in Your Diet
21. Mayo Clinic: Peripheral Artery Disease
22. Diabetes Care Community: Diabetes and circulatory problems
23. American Heart Association: The dangers within: how blood clots affect your health.