Best Sleeping Positions for Managing Peripheral Artery Disease

Why Sleeping Position Matters with PAD

PAD occurs when the arteries in the arms and legs become narrow or blocked. This condition is often caused by atherosclerosis (plaque buildup in the arteries).

For people with PAD, sleeping position can be key for promoting better blood flow to the limbs—potentially easing discomfort and supporting circulation while at rest.

Best Sleeping Positions for PAD Relief

People with PAD need restorative sleep to help their body repair itself and maintain essential functions like circulation. Poor or inadequate sleep often makes symptoms, like pain and cramping, worse.

Here are some of the best sleep positions if you experience leg pain at night:

Elevating Your Legs

This position leverages gravity to reduce swelling and improve blood flow to the legs and feet—this helps improve oxygen and nutrient delivery.

Place a pillow behind your knees to elevate them above your heart to prevent blood from pooling in the legs, which can lead to significant swelling and discomfort.

Back Sleeping

Sleeping on your back places less stress on your spine and offers better weight distribution than side sleeping. This position is known to support better blood flow and help stabilize blood pressure.

Side Sleeping

If you or a loved one struggles with PAD-related rest pain, side sleeping, mainly left-side sleeping, can help improve blood circulation, reduce strain on blood vessels in the limbs, and keep airways open. Side sleepers may want to place a small pillow between their knees to align their spine better, reduce strain on the lower back, and prevent the weight of their top leg from constricting blood vessels in their lower leg.

Avoiding Stomach Sleeping

Stomach sleeping increases your risk of blood pooling in the lower extremities, leading to swelling and discomfort. This position also places excess pressure on the neck and spine, which can further impede blood flow and cause discomfort.

Healthy Sleep Habits for People with PAD

Those with PAD can improve their quality of sleep by developing and following a pre-sleep routine that starts when they wake up.

Building a Pre-Sleep Routine to Improve Circulation

Set yourself up for sleeping success by following a regular pre-sleep routine:

• Consider switching to a memory foam mattress that conforms to your body’s shape and alleviates pressure points.
• Get enough daylight exposure to increase sleep duration and improve sleep quality.
• Exercise regularly to increase melatonin, reduce stress, and lower your body temperature to aid sleep (avoid exercising one or two hours before bedtime).
• Limit your consumption of alcohol, caffeine, and nicotine to improve sleep continuity and prevent insomnia.
• Avoid eating large, heavy, or spicy meals late at night as they can keep you up at night with indigestion, acid reflux, and fluctuations in blood sugar levels.
• Bonus tip: Keep electronic devices outside of your bedroom at night. The blue light they emit can disrupt your natural sleep cycle by suppressing melatonin, the hormone responsible for regulating sleep.

Creating and Maintaining a Consistent Sleep Schedule

High-quality, restorative sleep is just as important for your overall health and well-being as regular physical activity and proper nutrition. Adults ages 18-64 typically need 7-9 hours of restorative sleep every night.

Maintaining a consistent sleep schedule, getting up and going to bed at the same times every night can:

• Improve brain function (e.g., cognition and memory).
• Boost mood and regulate emotions.
• Improve heart health (and lower your risk of developing PAD).
• Improve your ability to deal with daily stressors.

Keeping Your Sleep Environment PAD-Friendly

In addition to maintaining your physical health throughout the day and maintaining a consistent sleep schedule, here is how you can create a sleep environment that promotes comfort and circulation:

• Elevate your head and feet to reduce pressure on the lower limbs and encourage better blood flow.
• Set your thermostat between 60° and 67° F to encourage better circulation and prevent swelling and discomfort in the legs.
• Choose a medium-firm mattress to improve circulation, alleviate pressure points on the body, and add supportive pillows between the knees when side sleeping.
• Reduce light and noise disruptions to promote deep, restful sleep. Restorative sleep can reduce inflammation in the body and improve blood vessel health.

With these tips, individuals with PAD can rest more comfortably and encourage better circulation while at rest.

If you notice any symptoms of PAD, especially those that keep you awake (or cause you to wake) at night, contact Georgia Endovascular for a prompt assessment and effective treatment. Schedule an appointment with our skilled specialists today.