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A Guide to Sleeping With Elevated Feet: (4 Methods)


Sleeping with your feet elevated has been recommended for various health reasons and can provide numerous benefits. In this comprehensive guide, we’ll discuss the reasons for elevating your feet, the pros and cons, and the different types of products you can use to achieve this.

Reasons for Elevating Your Feet:

1. Improve circulation:

Elevating your feet can help promote blood flow, which is particularly beneficial for those with poor circulation or conditions like varicose veins.

2. Reduce swelling:

Raising your feet can help reduce swelling caused by fluid retention, especially in the legs and ankles.

3. Relieve back pain:

Elevating your feet can alleviate pressure on the lower back, which can be helpful for people with back pain or sciatica.

4. Aid in recovery:

If you’ve had surgery or an injury, elevating your feet can help reduce inflammation and speed up the healing process.

5. Improve digestion:

Some people find that elevating their feet while sleeping can help with digestion and reduce the risk of acid reflux.

4 Best Ways To Elevate Your Feet in Bed:

1. Use an Adjustable Bed:


Some adjustable beds allow you to raise the foot of the bed, providing elevation for your feet and legs while sleeping.

Editor's Pick (Zero-G Leg Elevation Feature)

2. Leg Elevation Pillow:


These foam pillows are designed to elevate your feet and legs at a comfortable angle. They come in various sizes and angles to suit your needs.

Our Favorite Leg Elevation Pillows

Tested By Our Team

3. Inflatable Leg Rests:


These portable devices can be inflated to your desired height and used to elevate your feet while sleeping. They are particularly useful for travel or temporary use.

See our favorite inflatable leg pillow here.

4. Stack Pillows or Cushions:


If you don’t want to invest in a specialized product, you can use regular pillows or cushions to elevate your feet. However, this method may not provide consistent support and may require frequent adjustments throughout the night.

Who Can Benefit from Leg Elevation?

Sleeping with feet elevated is recommended for people who experience specific health concerns or conditions that can be alleviated or improved by raising their feet while they sleep. Some of the groups of people who may benefit from this sleeping position include:

People with poor circulation:

Elevating the feet can help improve blood flow in the legs, which can be particularly beneficial for those with circulatory issues or peripheral artery disease.

Individuals with swollen legs or ankles:

Raising the feet can help reduce swelling caused by fluid retention or edema, which is common during pregnancy, after surgery, or due to certain medical conditions.

People with varicose veins:

Elevating the feet can help relieve pressure on the veins in the legs, reducing the discomfort and appearance of varicose veins.

People experiencing back pain:

Sleeping with the feet elevated can help alleviate pressure on the lower back and may provide relief for people with conditions like sciatica or general lower back pain.

Post-surgery or injury recovery:

If you’ve recently had surgery or sustained an injury to your legs, feet, or ankles, elevating your feet can help reduce inflammation and promote healing.

People with digestion issues:

Some individuals find that elevating their feet while sleeping helps with digestion and reduces the risk of acid reflux, particularly when combined with elevating the head and upper body.

Individuals with restless leg syndrome (RLS):

Although elevating the feet may not be a guaranteed solution for RLS, some people find that it provides relief from the discomfort and restlessness.

It’s essential to consult with a medical professional before making any significant changes to your sleeping position, particularly if you have pre-existing health concerns or conditions. Your doctor can provide personalized advice based on your specific needs and circumstances.

Pros and Cons of Sleeping With YOur Legs Elevated:

Pros of Sleeping with Your Feet Elevated:

Increased comfort:

Elevating your feet can help relieve pressure on your back, hips, and legs, resulting in a more comfortable night’s sleep.

Health benefits:

Improved circulation, reduced swelling, and relief from back pain are just a few of the health advantages associated with elevating your feet during sleep.

Better sleep quality:

By alleviating discomfort and promoting relaxation, sleeping with your feet elevated can contribute to better overall sleep quality.

Cons of Sleeping with Your Feet Elevated:

Adjusting to a new sleeping position:

It may take some time to get used to sleeping with your feet elevated, especially if you’ve never done it before.

Limited mobility:

Depending on the method you choose to elevate your feet, you might experience limited mobility when getting in and out of bed.


Some elevation products can be expensive, so it’s essential to weigh the benefits against the cost.


Q: Is sleeping with your feet elevated suitable for everyone?

A: While many people can benefit from sleeping with their feet elevated, it may not be ideal for everyone. If you have specific health concerns or medical conditions, consult with your doctor before making any changes to your sleeping position.

Q: Can I elevate my feet using regular pillows?

A: Yes, you can use regular pillows or cushions to elevate your feet. However, this method may not provide consistent support, and you might need to adjust the pillows frequently throughout the night. Specialized products like wedge pillows or adjustable beds might offer more stability and comfort.

Q: How high should I elevate my feet while sleeping?

A: The ideal elevation depends on your specific needs and comfort preferences. Generally, elevating your feet 6-12 inches above the level of your heart is recommended for improving circulation and reducing swelling. However, you may need to experiment to find the right elevation for your comfort.

Q: Are there any risks associated with sleeping with your feet elevated?

A: Elevating your feet while sleeping is generally safe. However, if you have certain medical conditions or are pregnant, it’s best to consult with your doctor before changing your sleeping position. Also, ensure that you use proper support to avoid straining your muscles or causing discomfort.

Q: Can I sleep with my feet elevated every night?

A: If you find sleeping with your feet elevated comfortable and beneficial, you can do so every night. However, it’s essential to listen to your body and adjust your sleeping position as needed to ensure a good night’s sleep.

Q: Will elevating my feet help with restless leg syndrome (RLS)?

A: While elevating your feet might provide some relief for RLS, it is not a guaranteed solution. It’s essential to discuss your symptoms with your doctor to determine the best course of action for managing your RLS.

Q: Can sleeping with my feet elevated help with sleep apnea?

A: Elevating your feet is not a typical recommendation for sleep apnea. Instead, elevating your head and upper body is often suggested to help with sleep apnea symptoms. If you suspect you have sleep apnea, consult with your doctor for proper diagnosis and treatment.

Q: How do I maintain proper alignment while sleeping with my feet elevated?

A: To ensure proper spinal alignment, make sure your head and neck are adequately supported by a pillow that matches your preferred sleep position (side, back, or stomach). Additionally, choose a method for elevating your feet that provides consistent support and maintains your legs’ natural curve.

Sleeping with your feet elevated can offer a range of benefits, from improved circulation to relief from back pain. By considering the pros and cons and exploring different products, you can determine if this sleeping position is right for you and select the most suitable method to elevate your feet during sleep.

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