4 Proven Benefits of Sleeping With Your Legs Elevated

Getting a good night’s sleep is one of the fundamental rules of good health and well-being. Unfortunately, for many, it is also a rare luxury. Those who suffer from chronic pain, sleep apnea, and other bothersome health conditions often struggle to maintain a healthy sleep schedule, which, in turn, increases their risk of several dangerous diseases. 

 

If you find it difficult to fall asleep or stay asleep at night, one of the first things you should consider is your sleeping position. The way you sleep may not match up with your body’s needs. A person suffering from chronic back pain, for example, will continue tossing and turning in pain all night if they sleep in a position that puts tension on their back. 

 

An often overlooked sleep position that has tremendous benefits for folks suffering from certain underlying conditions is sleeping with your legs elevated. Learn who can benefit from this sleep position the most and how to practice it safely in this guide. 

 

The Benefits of Sleeping With Elevated Legs

1. Relieves lower back pain 

Chronic back pain can interfere with your sleep without you even realizing it. If you’re suffering from any kind of lower back pain, be it sciatic nerve pain, a pinched nerve, or joint pain, sleeping with legs elevated can be immensely helpful.

Sleeping on your back, in general, is beneficial for back pain because it distributes your weight as evenly as possible, so it reduces the risk of spinal disc compression. To promote the natural curvature of the spine and reduce the pressure off the spinal column even further, put a bolster or pillow under your knees. Sleeping in this position will make sleep more comfortable for you and offers relief from lower back pain as well.

2. Improves blood circulation 

Poor blood circulation in the legs is not uncommon, and it dramatically increases one’s risk of blood clots and potentially life-threatening conditions like deep vein thrombosis and stroke. Elevating your legs 6-12 inches (15-30 cm) above your heart will improve blood flow from your legs toward your heart, essentially boosting blood circulation in the lower extremities. 

 

It all boils down to simple physics. Whenever your legs are below the level of your heart (e.g. when standing), the blood in the leg veins must work against gravity to return to the heart. Simply elevating your legs makes gravity work for instead of against you, improving blood flow. This position also means that your heart won’t need to pump as much, which means that elevating your legs is also beneficial for heart health. 

 

3. Reduces swelling in the legs

Things like inflammation or edema (fluid trapped in the tissues, usually in the feet, ankles, and legs) can lead to soreness and swelling in the lower extremities. Many health conditions, such as chronic cardiovascular or lung diseases, as well as a diet high in salt or prolonged periods of sitting or standing, can contribute to swelling in the legs. The condition can be quite painful and may interfere with your sleep. 

 

Similar to the way leg elevation improves blood circulation, it can also aid in draining away trapped fluids from your legs. If you suffer from swollen feet, this may be the best sleeping position for you.

4. Lower pressure

If you have to stand or sit for long periods of time, it can make blood difficult to drain from the veins in the lower body. The collected blood, in turn, creates excess pressure in veins. This pressure equals soreness and tension in the legs, and it is believed to cause varicose veins too. 

 

Varicose veins are visibly twisted and inflamed veins that are particularly common among people who work standing jobs. Raising your legs at night will bring relief to tired feet and lower the pressure in the lower body too. 

 

Who can benefit from sleeping with their legs raised?

Lower back pain sufferers 

 

Those who have sciatica or a pinched nerve 

 

People recovering from injuries to the legs or feet 

 

After surgery 

 

Patients with chronic joint conditions 

 

Those who have vein conditions, such as varicose veins or superficial thrombophlebitis. 

 

Deep vein thrombosis sufferers 

 

Chronic venous insufficiency patients 

 

Pregnant persons 

 

Anyone suffering from edema.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Get Better Sleep With a Stuffy Nose

Nasal congestion is one of those inevitable nuisances in life. After all, anything starting from a cold to allergies and sinusitis manifests itself through a runny and stuffy nose. While nasal congestion isn’t dangerous and usually passes on its own, it can interfere with your daily life and wake you up at night. But it doesn’t have to. If you want to sleep better at night, even though you have a stuffy nose, these tips and tricks will help you find relief and feel more rested.

1. Make a few adjustments to your sleeping position

Are you a side sleeper? Even though sleeping on your side is considered the best sleeping position for spine health, doctors recommend switching things up when you have a runny nose. Rather than sleep on your side, which can block one or both of your nostrils, try sleeping on your back when you've got the sniffles. This way, all the congestion will be able to run down instead of clogging up your sinuses and airways.

To facilitate mucus drainage even further and prevent that feeling of pressure in the sinuses at night, it’s a good idea to prop up your head with a few pillows. 

 

2. Keep these diet tips in mind

When you’re sick and your nose is stuffy, it’s key to work with your body instead of hindering the recovery process. Rule number one of remedying a stuffy nose (and getting over a cold, in general) is to stay hydrated. The extra water will help loosen up the mucus and make it easier for you to breathe. When you’re sick, doctors recommend drinking no less than 11.5 cups of liquid for women and 15.5 cups for men every day. 

 

If you have a fever, or experience vomiting or diarrhea, you should drink even more. Now, remember that any drink or liquid food counts. Herbal teas with honey and chicken soup are well-known cold remedies for good reason. The reason why tea and soup are helpful for a stuffy nose is that they are both hydrating and nutritious. The vitamins and antioxidants present in tea, chicken broth, and honey have proven anti-inflammatory and immune-boosting effects. 

 

At the same time, doctors advise against drinking dehydrating drinks like alcohol and coffee when you’re sick, especially after 2 PM, as these beverages have the opposite effect. 

 

One last food tip - If you enjoy spicy food, consider eating some when your nose is stuffy. Spicy foods contain capsaicin, the compound that makes peppers spicy. Apart from having a variety of health benefits, capsaicin has temporary decongestant properties, so it will help clear your nose, even if only for a short time.

3. Keep air humidity high

When you have a stuffy nose, moist air is your friend. The reasoning behind it is identical to why you should drink more - moist air makes mucus runnier, which will prevent it from blocking your nose. There are few ways you can increase air humidity and achieve much-needed relief before sleep: 

 

The most straightforward method is using an air humidifier in your bedroom or hanging a damp towel near a heater in the bedroom. 

 

Alternatively, you can take a hot shower before bed. While you’re in the shower, massage your sinuses to promote drainage. 

 

Lastly, you can place a warm towel on your forehead or sinuses before bedtime.

4. Use nasal strips

Nasal strips are small sticky strips that you attach to the bridge of the nose before bedtime. These strips slightly pull the nostrils out, helping you open the nasal passages. Nasal strips are usually used to prevent snoring, but they can also improve breathing when you’ve got the sniffles. You can easily find these strips at most pharmacies.

5. Don’t forget about medications and home remedies

Even if you prefer not to take medications during the day because it makes you drowsy, consider doing so before bed. Apart from the obvious flu medicine, or decongestant sprays and corticosteroid sprays that work topically to relieve nasal congestion, consider taking antihistamines like Benadryl (diphenhydramine), Claritin (loratadine), Allegra (fexofenadine), and Zyrtec (cetirizine).

Histamine is a hormone that triggers an allergic reaction, and antihistamines are drugs that block the effects of histamine. As a result, you will experience less sneezing, swelling, congestion, and pressure in the sinuses after taking antihistamines. Many antihistamines are available over-the-counter. Note: any medication can interfere with other medications and may not be advised if you have certain health conditions, so it’s always important that you consult a doctor before taking any new medication. 

 

Apart from medications, you can also apply a menthol chest rub before sleep. You can even make one at home by mixing a tablespoon of neutral oil with a few drops of eucalyptus, peppermint, or tea tree oil. 

 

Lastly, you can use a saline rinse spray or neti pot to clear the sinuses. Saline solutions are not only drug-free and carry no risk of addiction, but they are also easy to make at home: distill 1 cup of water by using a distiller or boiling for 10 minutes and then cooling it, add ½ teaspoon salt, and you’ve got a saline solution. You can use this solution as many times a day as you need.

 

6. Keep pets out of the bedroom

If you suspect that your stuffy nose is caused by allergies, it may be due to pet dander. Even minor pet allergies often manifest through itchy eyes and a stuffy nose, so it’s a good idea to keep your pets out of the bedroom to reduce your symptoms. Likewise, it’s important to switch out bedlinens more often - about once a week - and wipe down your couch regularly to prevent pet dander from accumulating on textiles and irritating your nose.

7. Keep supplies within arm’s reach

Lastly, we’d like to stress the importance of having things like tissues, water, and nasal sprays close at hand at night. Oftentimes, one’s sleep is interrupted not by the nasal congestion itself, but by the action of having to get up from bed and search for the items you need in the middle of the night. 

 

So take the time to gather all the supplies you need, such as a box of tissues, medications, water, and a wastebasket, and within arm’s reach to save yourself the effort of getting out of bed. This way, even if you do wake up, it will be less stressful and you’ll be more likely to fall asleep quicker, too.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Menstrual cramps: The three best sleeping positions to get relief

Menstrual cramps: The three best sleeping positions to get relief

The worst thing about periods are the menstrual cramps. Caused due to the hormonal fluctuations in the body, period cramps can make you feel horrible. While we have used a hot cup of tea or even a hot water bag to relieve the pain, here in this article, we will tell you ways you can get a good sleep time.

Sleeping is the best way to relax your mind and body. Sleeping in certain positions can also provide you with relief from period pain. Here are the three best positions to sleep in to get relief from period cramps.

2 . Fetal position

Fetal sleeping position is just like the fetus in the womb, all curled up. When you sleep this way, the muscles around the abdominal area get relaxed and provide you with much-needed relief from period cramps. This also reduces the chances of leakage even if you are having a heavy flow.

3. Sleeping with a pillow under your knees

Take a round pillow, which is not too high. Lie down on your back and keep this pillow under your knees. Keep your legs straight and not higher or lower in height as that can affect the blood flow.

If you do not have a round pillow, you can roll a towel or any other cloth and keep it under your knees. This will help relax your muscles and bring you at ease.

4. ​Child pose

You might feel weird as child's pose is a yoga pose. But there are many out there who sleep in the position. The position will provide you with immense relief.

The pose can also help soothe frequent headaches that women get with period cramps. The pose also helps you sleep as it relaxes your mind.

Using a hot water bag, regulating temperature in the room and having a hot cup of tea can give you relief from period cramps and make you feel better.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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