Lying on your right side can reduce blood flow by constricting the vessels through which blood returns to your heart, so try sleeping on your left side. You may find it challenging to align your arms for optimal blood flow when you sleep on your side, especially if you place an arm under your head for support.
Blood flow when lying down
When we lie down, our hearts no longer have to pump against the power of gravity which means blood flows more quickly and powerfully into the head and neck.
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.
Your sleeping position can have a significant impact on your body's circulation, as certain sleeping positions can put pressure on different areas of the body. This pressure can interfere with the flow of blood through your veins and arteries.
Our circulatory system works best when we're upright and moving. When we spend many hours lying down, blood pools in the legs, lower volumes of blood are pumped through the body even though the heart works harder, oxygen uptake is reduced, and the risk of blood clots is increased, particularly in the legs and lungs.
What's going on? When you're standing, gravity helps push blood into your feet. But when you lie down, you lose the help of gravity, so circulation to the area decreases even further. “The only thing that makes it better is standing up.
Start doing daily stretching, exercises, or yoga to increase blood flow. Do aerobic or cardio exercises to get your blood moving and your heart rate up. Wear compression stockings to encourage the blood to move from your legs back up to your heart. Eat a healthy diet to lower cholesterol and blood pressure.
Trans fats, saturated fats, excess salt, and added sugars can all negatively impact circulation. Eating a healthy diet full of fruits, vegetables, whole grains, oily fish, and nuts may help improve circulation. Exercising regularly, staying hydrated, and avoiding smoking also help improve circulation.
Consume Omega-3 Fatty Acids
Foods containing Omega-3 fatty acids promote cardiovascular health and improve circulation. The American Heart Association recommends eating at least two servings of omega-3 fatty acids per week. If you can't consume the recommended amount, you can also consider a high-quality supplement.
Sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes and some cancers. Too much sitting can also be bad for your mental health. Being active is not as hard as you think. There are lots of simple ways to include some physical activity in your day.
Lying on a flat surface can worsen respiratory disorders, including sleep apnea and snoring. These conditions are typically caused by gravity, but elevating your body can reduce symptoms and improve sleep.
Staying hydrated helps circulation by improving blood flow throughout the body. Warm water is particularly beneficial as it encourages the veins to expand, thus allowing more room for blood to flow.
Symptoms of poor circulation are often easy to spot. They include muscle cramping, constant foot pain, and pain and throbbing in the arms and legs. As well as fatigue, varicose veins, and digestive issues. Leg cramps while walking and wounds that don't seem to heal in your legs, feet, and toes are also symptoms.
Hyperventilation commonly occurs in people who have anxiety and panic attacks, and when it does occur the blood vessels constrict causing blood to flow more slowly throughout the body. This can create its own symptoms including, but not limited to: Cold and tingling hands and feet.
Ginger tea is also an excellent choice, since ginger has specifically been found to improve blood flow. It is considered a vasodilator, which means it widens blood vessels and thus enhances blood flow.
Exercises such as squats, walking, foam roller stretch and heel lifts may improve the circulation of blood in your legs. Elevating your legs when sitting for prolonged periods of time and eating a balanced diet are some other ways you can support healthy blood circulation.
The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends.
While making a habit of spending the day in bed or on the couch is not good for anyone, using it as a well-placed conscious tool for your emotional and mental well-being is absolutely ok. As a matter of fact, it's an investment in your health.