Does sleep position affect blood flow?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.The position you sleep in greatly influences circulation during the course of sleep at night. I find it very interesting that, as a sleep specialist, I have seen many patients eliminate swelling and numbness in their legs simply by changing their sleeping position. Postural alignment allows for no compression of the vascular system, thereby ensuring optimal blood flow. The position on the left side is especially favorable for the return of blood from the lower part of the body.
Left-Side Sleeping
- Reduces pressure on inferior vena cava vein
- Improves venous return from legs to heart
- Particularly beneficial during pregnancy
- Place pillow between knees for spinal alignment
Leg Elevation
- Uses pillows to raise legs 6-8 inches above heart
- Reduces nocturnal fluid pooling in extremities
- Decreases morning ankle swelling significantly
- Foam wedges provide stable elevation all night
Back Sleeping Modifications
- Place pillow under knees to reduce lumbar pressure
- Prevents compression of abdominal arteries
- Ideal for people with acid reflux concerns
- Combine with slight head elevation for breathing
Stomach Position Alternatives
- Avoid full prone position restricting neck arteries
- Use thin pillow or none to minimize spinal twist
- Transition gradually to side-sleeping positions
- Body pillows help maintain comfortable alignment
The inferior vena cava moves up the right side, carrying blood. To keep the weight of the uterus or abdomen from pressing on this large vein, it is Ill-advised to sleep on the left side. This position also promotes lymphatic drainage and reduces morning edema. Many patients have reported fewer leg cramps with this arrangement.
Elevation of the legs acts as gravity-assisted therapy during sleep. Raising the legs above the level of the heart allows for natural forces to improve venous return. If used overnight, compression stockings will reinforce this effect. Patients with venous insufficiency often report feeling less heavy in the morning.
Moving to a new position takes time to adjust and become comfortable in it. Start slowly, spending two hours on your left side. Use supportive pillows to prevent rolling over onto your back or stomach. Body pillows provide full-length support, allowing your body to be properly aligned.
Observe any changes in your circulation-related symptoms, and then make adjustments accordingly. Diminished numbness in the mornings signifies improvements in nocturnal circulation. Decreased urination may be related to improved fluid distribution. If your symptoms persist, consult your doctor to rule out any underlying health concerns.
Read the full article: 10 Ways How To Improve Circulation
