How to Improve Circulation

How to Improve Circulation and Get Better Sleep at Night

Chances are you’ve woken up at night with tingly or numb arms or legs. If this happens often, it can be really annoying, and probably robbing you of much-needed sleep. To help your blood flow better while you sleep, let’s look at some reasons this could be happening sand tips on how to improve circulation through the night.

How to Improve Circulation in No Time

Some medical conditions cause poor circulation, including diabetes, heart problems, arterial issues and obesity. If you have any of these conditions and are having trouble sleeping at night, talk to your doctor for suggestions on improving your sleep. Below are some additional reasons you may be experiencing numbness, tingling, throbbing or muscle cramps at night as a result of circulation problems.

Sleeping on the Right Side

If you sleep on the right side, your blood has a harder time flowing to where it needs to go. This is because when your heart pumps blood out, the blood gets circulated and then flows back to your heart on the right side of your body. Sleeping on the right side puts pressure against these blood vessels, which limits circulation. Tip: Try sleeping on your left side to help the blood flow to your heart more efficiently. 

Sleeping on Your Arm

To figure out how to improve circulation at night, it’s important to think about how you sleep. Even if you’re on your left side as suggested above, putting your arm under your head all night crushes your shoulder and your arm, especially if you sleep on a firm mattress. Your heavy head on your arm all night puts pressure on your blood vessels, limiting their ability to flow. Tip: Try lying in a different position or purchasing a more contouring mattress.

The Wrong Pillow

If your head, neck, and body aren’t properly aligned at night, your blood can’t flow as freely. A very thick pillow can cause a cause strain in your neck while a flat, thin pillow doesn’t offer enough support to hold your head in a neutral position. Tip: Consider buying a memory foam pillow that cradles your head and keeps your spine aligned.

Better Sleep Starts Here


During pregnancy, the heart already works harder to pump blood for two, and when as the baby grows, he or she starts to push organs upward. Sleeping on the right side could affect the flow of blood to your heart as well as your baby’s. Tip: Lay on your left side for the best blood flow for you and your baby.


If you want to know how to improve circulation, just keep filling up your cup with water. You’re less likely to have numbness, tingling or cramps at night if you drink eight glasses of fluids throughout the day. Tip: Keep track of your water intake. Staying hydrated increases blood flow in the body and flushes away impurities that can cause blood clots. 

Too Much Fatty Food

Foods high in fat build plaque in your arteries, and that can cause clotting in your blood vessels reducing the right amount of blood flow. Tip: Replace fatty foods with fruits, vegetables, and lean proteins to improve circulation.

Lack of Movement Throughout the Day

The more you move, the better your heart pumps and the better the veins move blood through your body. Tip: Regular exercise increases blood flow and releases endorphins that help you sleep better, so aim for at least 30 minutes of activity per day.

Help Improve Circulation With the Right Mattress and Pillow

If you’ve done all you can to prevent waking up with numbness or muscle cramps, your next best step may be replacing your mattress or pillow. A bed that relieves pressure is better for blood flow and allows you to sleep in your preferred sleeping position, while a supportive but contouring pillow can keep your spine in alignment to improve circulation. Shop our collection of Sleep Natural™ mattresses and pillows, and get the sleep you need.

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