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7 Ways to Improve Your Circulation So You Can Sleep Better At Night

by Ann Ferguson

Many things can affect your sleep, and poor circulation is just one of them. Experiencing muscle cramps, pain, tingling or numbness in your hands or feet, and lethargy is no fun. And dealing with it as you sleep isn't any better.

While poor circulation can be caused by various health problems such as diabetes, obesity, or certain heart conditions, there are steps you can take to minimize the effects and keep it from affecting your sleep. So don't resign yourself to being tired — check out these seven helpful tips!

1. Take A Stroll

Woman taking a stroll through a forest

While physical exercise is good for your overall health, it is also perfect for improving your circulation. And you don't have to do anything strenuous — just go for a light stroll! Walking will help increase the blood flow to your feet, legs, and the rest of your body.

By walking, you're contracting the veins in your legs, which helps your blood flow easier and reduces the pressure. Plus, as a bonus, those endorphins can help you relax before going to sleep!

2. Stretch It Out

Woman stretching while sitting

If you don't have the time for a whole exercise routine, you can also try simple stretches to get your blood moving. You can even stretch as you sit down instead of standing up straight — either way, you'll help carry oxygen and white blood cells in and around your body. Yoga is particularly beneficial because it helps calm your mind and your body, but other stretches you can do include:

  • Leg lifts
  • Ankle pumps
  • Leg elevation against a wall
  • Sit-to-stand reps
  • Squats
  • Ankle rotations as you sit

3. Keep 'Em Up High

A classic tip to help blood circulation is elevating your legs. When you raise your legs, gravity does the work of moving your blood down to your heart and then your extremities. You can invest in a foot pillow or just bundle up a comforter when you sleep.

But the best way to elevate your legs and maintain your comfort is with an adjustable bed. With an adjustable base, you can quickly raise your legs whenever you need and move the head portion if you want to read or watch TV. That way you can always be comfortable, no matter your position.

4. Water is Life

Woman drinking a glass of water

Drinking more water helps keep you healthy, but it also helps your circulatory system function better. When your body is too dehydrated, it causes your circulation to strain as it prioritizes getting blood to flow through your heart.

Some ways to add more water to your life are by drinking water when you first wake up or drinking a glass one to two hours before bed. This is also one of the best ways to avoid muscle cramps in your feet, which always come right as your falling asleep.

5. Find Your Balanced Diet

People eating a well-balanced dinner

Having a healthy diet doesn't just improve your overall health, it does wonders for your circulation, too. If you eat too many fatty foods, the bad cholesterol and plaque clog up your arteries and make it harder to move blood through your body. But you don't have to eat only salads; there are other foods to consider:

  • Citrus fruits help strengthen your blood's capillary walls and prevent plaque buildup.
  • Whole grains help lower your cholesterol levels.
  • Fish has omega-3 fatty acids that help reduce cholesterol levels, plaque buildup, and blood clots.
  • Garlic lowers cholesterol buildup, especially in your legs' arteries.
  • Cayenne pepper improves your metabolic rate and makes your arteries and blood vessels stronger.

As you can see, there are lots of ways to improve your diet without having to sacrifice taste.

6. The Healing Power of Massage

If you've ever had tingling or pain in your extremities, you know that massing it helps a lot. That's because massage triggers a vascular response that allows your body to relax. Not only will it relieve muscle pain, but it also opens up your body's blood flow for several days after. So, even if you massage one spot, your whole body will benefit from improved circulation.

7. Get Into Position

Woman sleeping on her left side

How you sleep is very important for several reasons. But chief among those reasons is how your sleep position affects your circulation. If you sleep with your arms above your head or don't have your neck and spine aligned, you can negatively affect your circulation and your sleep.

By changing your position, you help prevent compressing your lungs or other organs and negatively impacting your blood flow. Instead, try:

  • Sleeping on your left side to make it easier for blood to flow in and around your heart.
  • Keeping your arms at your sides instead of under or behind your head.
  • Making sure your pillow supports your neck and spine and keeps them neutrally aligned.

Onwards to Better Sleep

Improving your circulation does more than make it easier to sleep; it improves your day-to-day, too. And as you make changes to your lifestyle, make sure you have a top-notch sleeping solution that lets you drift into the clouds. But if your mattress has seen better days or you finally want to upgrade to an adjustable bed, Crane's Mattress has you covered!

Have any questions? Contact our store or stop by, and our expert team will be happy to help!