Put your legs up while sleeping – what are the benefits?

Do you stand most of the day, do your legs feel heavy in the evening and there is significant swelling ? Then this is a sign that the load is too high. Your veins are not strong enough to pump blood back to your heart against gravity. It sinks into the legs and leads to the discomfort in the evening.

If the symptoms persist even after sleeping, this indicates that the regeneration is insufficient . In which sleeping position do you spend the night?

By putting your legs up, you support vein function and improve blood circulation . This is useful for various complaints and supports your health.

What is the best way to put your legs up and for which symptoms does this sleeping position make sense?

If you suffer from circulatory disorders, there may be various possible causes. What is your lifestyle Smoking , alcohol and too little exercise are often responsible for the circulatory disorders. Insufficient fluid intake also puts a strain on the cardiovascular system.

If you feel heavy legs in the evening , then you should first work on a healthier lifestyle. Eat a healthy diet, get enough exercise and reduce any possible excess weight.

To support it, it is a good idea to put your legs up at night. As a result, the heart lies deeper and the veins no longer have to work against gravity. The blood flows to the heart and the legs regenerate.

Elevation is therefore a good way of not feeling the strain the next morning after a strenuous day. The higher position of the legs facilitates blood circulation and improves regeneration.


If your legs feel heavy, this does not necessarily have to be due to the blood circulation. It can also be edema that occurs during daily exercise.

The edema is water retention . The cause for this is usually a limitation of the heart function. The heart is not strong enough to pump blood to the heart against gravity. Fluid leaks into the surrounding tissue , causing the legs to swell noticeably.

If you regularly notice that you have “heavy legs”, an examination by a doctor is advisable. With the right medication, the pumping function can be promoted so that a backlog of the blood is prevented. Exercise also helps to improve vein and heart function.

As an immediate measure when sleeping, you can raise your legs . This will reduce water retention and facilitate blood flow. In the long term, however, you should work on the basic cause so that you don’t have to put your legs up every night while sleeping.


Swelling or circulatory disorders usually indicate a disease of the cardiovascular system . However, it cannot be avoided that the performance of the heart and veins decreases with age.

The weakness is often expressed in the form of varicose veins. In this area, the veins are no longer able to carry blood to the heart. The venous valves do not close properly , causing blood to build up in the veins.

In addition to increasing age, there is also a risk of varicose veins occurring during pregnancy or with a higher body weight . If you discover varicose veins at a younger age, you should exercise to strengthen the vein function and keep your body weight within a healthy range.

If left untreated, varicose veins are associated with additional risks. Toxins can accumulate there and lead to the formation of lymphedema .

To reduce the formation of varicose veins, it is advisable to put the legs in a higher position. As a result, the restricted function of the venous valves is hardly noticeable and the veins do not enlarge.


The position in which you spend the night has a significant impact on the health of your back.


Most people prefer to sleep on their side. Around two thirds spend the night like this. However, this places a higher burden on the back. Especially when the legs are drawn closer to the body and the embryonic position is adopted. Then the lower back is curved and the head is usually drawn closer as well. The muscles have to do a lot of work so that you can lie stable in the lateral position. Relaxation is hardly possible and tension is often the result.


The prone position is even worse for your back . In this you put your head to one side, which leads to a twisting of the cervical spine . In addition, the back is hardly supported by the mattress. This is the most uncomfortable sleeping position for the spine and pain is to be expected over the long term.


It is healthiest if you spend the night on your back. In this position the body is calm and stable. The muscles relax and an optimal mattress relieves the spine.

If, as a back sleeper, you tend to form a hollow back in your lower back, it is advantageous to put your legs up. The slightly elevated position promotes the natural posture of the spine and prevents the formation of the hollow back. The pressure is relieved from the lower back so that tension and pain subside.

Sleep on your back with your legs slightly raised if you have lower back discomfort . This position turns out to be healthy and leads to better sleep.


The previous symptoms often make it difficult to fall asleep. The aching legs or tension in the lower back hardly give you a rest. You twist and turn to find an optimal position while sleeping.

The sleeping with raised legs , however, relieve the discomfort. You will experience greater comfort , come to rest and will finally sleep better again.

It may take some getting used to at first . Especially if you haven’t slept on your back yet, you have to learn this position first . After the acclimatization phase, however, you will notice the advantages. The pressure is relieved from the spine and the blood flows better. Your sleep benefits and you wake up feeling better in the morning.


So far, only the benefits of sleeping with your legs raised have been listed. But how do you achieve such a position and stay comfortable?


One option is to use a venous pillow . These are models that are precisely tailored to your lower body. They mostly consist of a slightly curved shape that extends from the thigh to the feet. This means that both the lower legs and feet are raised higher.

stable comfort foam is often used as the material . This provides good support and ensures that the legs remain in the elevated position.

These pillows are particularly suitable for strengthening the vein function . The blood flows better to the heart and the backlog is released. Swollen legs disappear in your sleep and in the morning your symptoms decrease significantly. These designs are well suited for medical use.


Can’t get used to lying on your back and do the symptoms appear one-sided? Then the knee pillow is a good choice to continue sleeping on your side.

As the name suggests, you clamp this pillow between your knees. It has special cutouts so that it lies comfortably between your knees even without a lot of pressure.

In the side position, it not only ensures a slightly elevated position of one leg, but also provides better stability. The knees do not rub against each other and are protected.

The knee cushion is therefore ideal for lifting one leg in the side position. However, if the complaints occur on both sides, this will hardly offer a satisfactory solution. Then ultimately the supine position remains as an immediate measure while sleeping.


If you are ready to invest a little more money in your sleep, an electric box spring bed could be made for you. This has built-in motors with which the head section and the foot end can be raised. This means that your legs are higher and you can read comfortably in bed in the evenings . Such beds are also often used in care , as they make it easier to get up and prove to be useful in the case of signs of aging.

If you want to promote your sleep , then get yourself such a box spring bed. It is associated with higher costs, but your health will thank you and sleeping turns out to be much healthier for your spine.


If you suffer from various ailments in the leg region, your sleeping behavior could provide some relief. If your legs feel heavy or swollen , this indicates reduced blood flow and restricted venous function . The blood sinks in the legs and water retention occurs.

Keep your legs up while you sleep to reduce these discomforts. As an immediate measure, the elevated position is beneficial and the pain is reduced.

In the long term, you should take further measures in consultation with your doctor . Do more exercise, eat a balanced diet, and follow a healthy lifestyle. Then the symptoms will not even occur, so that you can spend the night again in your usual sleeping position.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

Leave a Comment