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Benefits of sleeping with leg elevated

August 12, 2020

Benefits of sleeping with leg elevated

It’s no secret that good posture is important within our everyday lives, however, what some people may not know is that maintaining your body's perfect position posture doesn’t just apply to sitting and standing. When you sleep, the muscles in your back start to relax and heal over time, so it’s really important that we maintain good posture, even whilst getting our forty winks.

We have three main curves in our spine; lower, middle, and upper. Maintaining these whilst asleep is perhaps something most people don’t think about, but it’s essential to do so.

Back pain can make it difficult to get a good night’s sleep, but depending on how you sleep, you could be making things worse for yourself.

Can Pillows Help With Preferred Sleeping Positions?

Hotelier Prestigio™ Luxe Pillow

Hotelier Prestigio™ Luxe Pillow

The minute we climb into bed, we adopt a preferred sleeping position without giving much thought to it; we don’t realise that what we perceive to be comfortable is actually doing us more harm than good.

Misalignment whilst sleeping is a big issue, affecting our bodies by placing stress on the spine.

We use pillows every day to rest our heads on whilst sleeping, but we should be using them more – in fact, many experts believe that sleeping with a pillow between your legs and knees can actually help your posture.

Sleeping with Your Legs Elevated on an Adjustable Base Bed

Sleepthetic™ Adjustable Bed Base

Sleepthetic™ Adjustable Bed Base

Walking, running, and standing for an extended period can strain the muscles in your legs and feet. Getting the proper amount of rest can help these key body parts recover and keep them at their optimum state. While sitting and lying down are excellent ways to relax your body, they may not be enough to allow your legs and feet to fully recuperate. Studies show that sleeping with your lower extremities elevated offers better relaxation as well as a number of health benefits. Here’s some benefits of why you should consider sleeping with your legs elevated after an exhausting day.

The Benefits of Sleeping With a Pillow Between Your Legs

  • It adds comfort and eliminates pressure and muscle tension:
  • When you lay in your bed to sleep, your knees generally guide themselves together. However, this can place a lot of muscle tension in your lower back and your hips as your leg pulls from your spine.

    Placing a pillow between your legs in this position can help to reduce the muscle tension by preventing your legs from pulling, providing you with a better night’s sleep, and less pain and undue stress on your back in the morning.

  • It reduces lower back pain, muscle cramps, varicose veins and sciatica:
  • Lower back pain is a common problem for many, so finding a comfortable sleeping position can be a challenge. People with muscle cramps, such as, period pain, varicose veins, and sciatica are often in agony when trying to sleep.

    Sleeping with a pillow or two between your legs or knees can help to alleviate the pressure on your lower back and your hips. In turn, the alleviation can reduce swelling in your lower back, allowing you to receive a good night’s sleep.

  • It gives a 'straight' side sleeping position:
  • Sleeping when your back hurts can be incredibly awkward and painful, especially when trying to keep your back in a straight position.

    Placing a pillow between your knees can aid your back into a neutral position where it’s neither flat nor arched; this keeps your top leg from falling over your bottom leg.

  • It prevents your hips from rotating:
  • When your hips rotate, they cause your spine to become unaligned, which will naturally happen throughout the day. However, whilst sleeping, you want to ensure that your spine is aligned as possible to reduce further pain in the morning.

    Laying on your side with a pillow between your needs will ensure your legs and pelvis are kept level. If one leg falls over the other, your pelvis and hips will rotate. When your spine is aligned, pressure is taken off of nerves promoting a healthier nights’ sleep and a far less achy body!

  • It improves blood circulation:
  • Have you ever woken up with pins and needles or numb legs? Can you recall a cramping or tingling sensation around your toes? Poor circulation whilst sleeping can be caused by several factors, one of which is where pressure is put onto the vena cava, which is a major vein carrying blood to the heart and back. Placing a pillow between your legs and maintaining a slight elevation for your feet can help facilitate blood flow more naturally through your lower extremities.

  • It's ideal for pregnant women:
  • Trying to get comfortable when you’re pregnant can be a real nightmare; most positions are found to be uncomfortable, especially the further along your pregnancy term you are through. Placing a pillow between your legs or knees promotes better posture and can give you a more restful night’s sleep, supporting the muscles and alignment in your body.

    Combatting Posture Problems with Good Sleep

    Although there isn’t much scientific backing, experts in Singapore to confirm that people who have sleep problems often have more issues with back pain than others.

    It's a vicious circle - because that pain can then affect the quality of sleep, causing people to wake more frequently, affecting people's mood and the ability to function.



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