Easily That makes sense on paper, but we dont recommend this approach. Unless you have had a severe injury or health condition that In these instances, the legs remain flat and in line with the rest of the body. We Asked 20 Hotels! Elevating the legs and knees while sleeping improves the way the blood is filtered and circulated throughout the body, which is hugely beneficial for overall wellbeing. For some people, their Some people also struggle to find a position that they if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[320,100],'sleepflawless_com-portrait-2','ezslot_31',125,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-portrait-2-0');Sleeping with your legs elevated can help to promote If you elevate your legs, this strain is reduced a little. That means your brain is less likely to receive panicked messages demanding an immediate race to the bathroom. #19. because RLS is often triggered by rest or non-movement. Make one tiny mistake in his or her training and your child's development will be seriously affected: he'll either end up waking in the night well into his high school years, or worse, develop anxiety, depression, or mood . Excess lymph can cause severe swelling in one or both legs. This prevents them from draining lymph fluid properly. As a sufferer of insomnia and other sleep-related disturbances, Tiara loves to dig deep into the subconscious to ask all the questions that can help us better understand what happens when we sleep. The next time your doctor recommends raising your legs, youll know its because it improves your overall health. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Has anyone here actually tried to sleep with the whole bed elevated? So I did some research, and heres what I found out: Some people believe in the benefits of sleeping with the head elevated that they raise the head of the bed with a few bricks or cinder blocks. You also want to avoid sleeping in the shape Youre unlikely to find one for less than $1,000, and youll need an appropriate mattress. The bed comes in five sizes and can be set at 9 inches tall, 12 inches tall, and 15 inches tall. Try It has been shown in bed-rest studies that head-down tilt -7 degrees reproduces to a fair extent the fluid redistribution observed in microgravity, thus it has been hypothesized that by having the cosmonaut sleep in head-down tilt prior to launch, will pre-condition the upper-body tissues to microgravity-like hydrostatic gradients and ideally . If youre genuinely dedicated to sleeping with the legs elevated, this could make all the difference. As a result, youll feel dizzy or faint. stop to think of the body as a machine that is continuously working to heal and Youll react every time your legs slip, which may lead to a night of disturbed rest as you constantly adjust your posture. The Viparita Karani pose is a restorative position that gets you ready for bed. Sleeping on your stomach may lead to neck pain. keeping your legs elevated as often as possible can help with the management of However, if you havent, we implore you to try out this position and see how it can help with pain, theflow of blood, and your sleep. In addition, for those with Lymphedema, keeping your legs elevated while you sleep is often recommended to help with the management of the swelling. Adjustable settings at the head and foot of the bed allow you to choose from various positions, including zero-gravity. 12 Should You Sleep With Feet Higher Than Head? It's not a major problem, but it does mean that he's then knackered later and gets very irate. For example, if you get numb legs or pins and needles in bed, elevating your legs will help. Louise was inspired to start the Sleep Bubble after her friend struggled with insomnia. This means theres less strain on the heart pumping the blood around the body. The legs need to be raised above the heart level to aid in improved blood circulation and to reduce the pain associated with this condition. Blood pools in the impacted area and pushes the veins closer to the skin. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-medrectangle-3','ezslot_5',106,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-medrectangle-3-0');But what if there was another way? Keeping your legs elevated helps The easiest is to use an adjustable bed to raise your feet six to twelve inches above the heart. Shutterstock. legs can end up kicked out to the side, crossed, or open too wide. in an exercise class, such as yoga, where the instructor has guided you into a lying Dont spend the entire night with your feet up straight away, as youll need to get your body used to this posture. How many times have you been told by your doctor to sleep or rest with your legs elevated? if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-box-4','ezslot_3',108,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-box-4-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-box-4','ezslot_4',108,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-box-4-0_1'); .box-4-multi-108{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:250px;padding:0;text-align:center !important;}For those who suffer from constant swelling, medically referred This type of bed is ideal for improving your blood flow, reducing edema symptoms, and easing painful varicose veins. Falling asleep with the head elevated is beneficial for such sleep disorders, such as sleep apnea, acid reflux as we will see later in this article. A full-time physician, medical writer, editor, and internet entrepreneur. The incrediblehealth benefitscaused by sleeping with legs raised make this position well worth the effort. 1. 3. The Divine Knowledge that they received was verified by H. H. Dr. Athavale. Do you spend many hours standing on your feet only to complain of swollen feet at the end of the day? lymphedema due to an increased build-up of toxins in the blood. Give your toes a quick wiggle to get your blood flowing. Deep Vein Thrombosis Between pain relief, increased blood circulation, and improved posture, youll be able to achieve the quality of rest that you may be lacking. Sleeping every 48 hours rather than 24 may seem like a good. You can raise your head while sleeping in several ways. You are going to need to make this part of your regular daily routine in order to see some actual results. Not only is good posture and spinal alignment important when you are awake and walking around, but its also necessary when you are sleeping. By These deep, blue veins are often associated with older age, but they can be avoided, most notably by elevating the legs while we sleep. Sciatica is also a common cause for lower back and leg pain, The problem with poor circulation is that it can be a precursor to some of the other issues on this list, or they may exacerbate the problem. Well, 10 - 30 degrees should be fine. Sleep isso importantto your health and wellbeing. Elevated beds arent the sole reserve of emergency rooms, though. It Can Reduce Swelling For those who suffer from constant swelling, medically referred to as edema, in the legs and feet, keeping them elevated is an excellent way to help minimize the swelling. Resting on your back can cause gravity to pull down on your jaw, soft palate, and . Before adjustable beds became available, pillows or folded blankets were used to help keep your legs and knees raised. TalkAboutSleep is part of the. Its a common problem for many; over 23% of adults and one in four adult Americans will be affected byvaricose veinsin their lifetime. Avoid sleeping on your back. One of the ways to find relief from swollen feet is to raise your legs above your heart level. This allows your legs to rest while taking pressure off them, reducing the throbbing pain and swelling of varicose veins. If youre starting to notice the veins in your legs, its a sign of poor circulation. Sleeping Position: Left Side. Have you ever wondered why doing this would improve your health? This position is also good if you have acid reflux; place an extra pillow under your head for the best results in alleviating heartburn. This lowers the dangers of blood clots forming, the onset of edema and helps to improve poor blood circulation. correctly, allowing blood to flow back towards the wrong direction or to begin You are in the proper position for circulation and a release of tension. Infant Sleep Position and SIDS: Questions and Answers . Depending on your sleeping habits, your sleeping position may be contributing to your lower back issues. It is necessary to know which side you should keep your head while sleeping. noticeable, varicose veins happen when the valves in the veins dont operate Full-Mattress Tilt System conditions could be improved or prevented by making one tiny adjustment to the [Sleeping Every 48 Hours]. What if certain health The concerns can strike at any time, especially when were not as active as we may like to be. This position is commonly used for a superior sitting surgeon that uses a combination of downward patient tilt, of approximately 30 to 35 degrees, microscope tilt towards themselves at the same angle and an intraoperative goniolens or prisms that allows them to visualise the inferior trabecular meshwork. Sleeping with our legs elevated is naturally comfortable. There are three sizes of the Lounge Doctor Leg Rest, based on height. Elevating your legs during rest breaks makes sense to me, but his idea of sleeping head-downhill is a headache waiting to happen. Finding the most comfortable way to sleep when raising your feet above your heart level can be challenging but its possible with pillows, custom mattresses and adjustable beds. Its easy to slip into bad habits with posture, such as sitting in an inappropriate chair at work or failing to observe best practices when lifting heavy objects. Deep vein thrombosis (DVT) occurs when a blood clot (thrombus) forms in one or more of the deep veins in your body, usually in your legs. Eventually, itll be impossible not to notice the outcome. . According to ancient traditions like vastu shastra, the best direction to sleep in is toward the south. The Basics: Lie on a flat surface, such as the bed or a sofa, with your legs elevated to about 6 inches above the heart. Elevating your feet improves circulation, improved circulation will have improved glymphatic drainage, etc. is a significant contributor to sleeplessness and anxiety in those who have Discuss your sleeping posture with a specialist if you decide upon the latter. in the relief that you feel by having your legs elevated. Try elevating your legs during sleep! Whether youre sitting or standing all day, you run the risk of developing painful varicose veins. It can be challenging to prevent our body from moving throughout the night, but soreness and pain can often be felt after a night of compression by lying flat. Your email address will not be published. This sudden descent can leave the brain lacking blood flow for a second or two. Its even more essential to sleep with legs and knees raised above your heart level after major surgery. There is also a tremendous amount of published evidence that states flat traditional bed-rest is anything but healthy. There are Zero Gravity, full-body airbag Massage, Bluetooth Audio Play, Foot Roller Massage, Built-in waist heater.Press the "Zero Gravity" button, after fully reclining, the feet are higher than the heart, reducing the body's influence on gravity, reducing the burden on the heart and enhancing the massage effect . Using an adjustable bed is the easiest and most comfortable way to elevate your legs. Lymphedema occurs when there is damage to the lymph vessels, which can often happen during cancer treatment. If you suffer from chronic back pain, sleeping with your legs and knees raised could help to alleviate the pain while youre in bed. Today, you can still use this method especially if youre on a tight budget and an adjustable bed is too expensive. Benefits include reduced snoring and relief from other sleep apnea symptoms, migraine relief and post-nasal drip prevention, among others. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. www.dovepress.com This position helps gravity move blood around your body, from your feet to your heart without putting too much strain on your heart. Elevating the legs will go a long way to managing these issues. However, if you dont have one of these in your bedroom, you could take advantage of incline pillows or even order a custom mattress. 1.1 Spiritual research into how to sleep well - effect of sleeping with our feet facing West. Elevating the legs during sleep will allow the blood that is filling the veins to flow regularly. Adjustable beds are one of the best ways to sleep comfortably with your feet elevated. throughout the body consistently. As a result, swelling is less likely to arise. To ensure you enjoy this necessary high-quality sleep, elevate your legs. Prolonged periods of sitting, standing, or inactivity are all factors that can increase your risk of developing a vein condition. If you have IBS, GERD, or heartburn, elevating your feet above your head for sleep will probably be miserable. While its true that our bladders weaken in middle age, there are still steps that we can take to reduce nocturia. Restless Leg Syndrome on your way. the day sink deep into your bed. There seems to be no reason not to sleep with one's head towards the door. your legs as well. Types of Elevated Sleeping Solutions Bed Leg Extension Strong and stable objects, such as wood blocks, bricks, and rubber bases. Should you sleep with feet higher than head? Elevating your feet in bed can only do so much if you have edema due to an inactive lifestyle. If, when you lay down at night to go to sleep, you feel Custom mattresses can also be used on an adjustable bed base to enhance sleeping with elevated legs. Adults who clock fewer than seven hours a night are more likely to have health problems, such as heart attack and stroke, according to the Centers for Disease Control and Prevention. This will relieve pressure, make your legs and feet feel much better and prevent the veins from bulging any further, becoming varicose veins, or turning into Deep Vein Thrombosis. Adjustable beds, compared to a standard bed, is a marvelous way of ensuring you can find the right sleeping position. If you are considering sleeping with your legs elevated There are various ways to elevate your legs in bed, from DIY solutions to purchasing specialist equipment. Be sure to read to the bottom of this article to see what real users who are sleeping with legs elevated benefits report. If you feel the warning signs of paresthesia, place a small, safe amount of pressure on the feet until full feeling returns. They come in many different heights, and may also be called a bed wedge, mattress elevator, or mattress raiser. I actually have a LUCID Adjustable Bed Frame that I recently purchased from Amazon. Place a pillow between your legs while lying on your side. There is research that found a correlation between leg elevation and the reduction of leg enema. If youre asking is it bad to sleep with elevated feet, rest assured there are very few downsides to this sleeping position. In addition to taking blood thinners as prescribed by your doctor, It Helps You Get a Better Nights Sleep, Swollen legs and a painful back can keep you from falling asleep. The effect of sleeping with our feet facing South from the perspective of how to sleep well was investigated at a spiritual level by seekers of SSRF with advanced sixth sense or extrasensory perception (ESP). However, instead of struggling with layers of pillows or blankets, you can find an incline pillow, also known as a wedge pillow, designed specifically to aid with back problems, sciatica, and other health conditions. Is It Bad for a Baby to Sleep With Feet Higher Than Head Overview. incorporating slow, rhythmic breathing, and soon you will feel the weight of The main problem with this sleeping position is if youre not used to it, it may result in a restless and sleepless night. Just lift your mattress, slide these under, and then youre good to go! if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'sleepflawless_com-large-leaderboard-2','ezslot_16',110,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-large-leaderboard-2-0');As Im sure you know by now, any part of the body that is 1. After all, this part of the body has seen little flow overnight. A life-threatening condition, DVT becomes dangerous when the blood clot travels through the vein and reaches the lungs resulting in a pulmonary embolism. For overall health, the Centers for Disease Control and Prevention (CDC) recommends that everyone get seven to nine hours of sleep. We Asked 20 Hotels! If you have leg and foot swelling only on one side and not the other, you should see a doctor as this could be a sign of something more serious that overused limbs. Attempt this 3-4 times a day, and soon youll sleep well with your feet up. The easiest way to sleep with legs elevated is using a cushion (or cushions.) 1. When sleeping on your side, you can still elevate your legs with the help of an adjustable bed, bolster, or pillow. Sleep on the side. Tiara's main focuses are on dreams and how we can achieve the best natural sleep possible. especially if your head is also elevated. 6. This is why you need to consider this sleeping position especially if you want to improve your general sense of wellbeing. Ideally, this will help you sleep throughout the night, leading to an uninterrupted eight hours of restful slumber. Because the elevation helps with circulation, as weve seen above, it can also help to prevent future blood clots. achieve a better nights sleep. pose with your legs up the wall. Regardless of your usual sleeping position (back, side, Sleeping feet-higher is sometimes recommended for those with lower extremity edema (swelling) or injury, while sleeping head-high (bed angle raised, not just pillows) is a recommendation for those with gastroesophageal reflux or pulmonary congestion. Theres no need for one, due to the fact that my head is comfortably elevated while I sleep anyway. Just as the brain gets extra pressure when lying down, the head and face are pressurized, too. flights, There is a family history of having blood clots. So, should you sleep with legs elevated? Sciatica is caused when a spinal disc places Maybe I'll give it a try. best mattresses for sciatica nerve pain relief, How to Sleep During Pregnancy: Helpful Tips. So, what are the sleep positions you prefer to do when in bed to help keep your mind and body healthy? There's more than one direction in which we can find comfort while sleeping and they're all important for different reasons. higher than 45 degrees; youll want to keep them at roughly 8-12 inches higher keeping them raised slightly higher than your heart, you will not only drain Sleeping with head towards the north - Bed Direction to sleep as per Vastu Overall, more Americans sleep on the right side of the bed than the left (while lying down), with more men than women preferring this side (58% vs. 50%) Right side sleeping males feel relaxed instead of stressed most of the time when compared to men sleeping on the left (71% vs. 60%) People often accomplish this by elevating their head, feet or both whether by using an adjustable bed, wedge pillow or some other device. link to Can Guests Sleep in Your Hotel Room? Sweet Dreams! Trusted Source been diagnosed. The drawbacks will become more prominent if you attempt too much too soon. You can use a pillow, a bolster, an adjustable bed, or a folded thick blanket to achieve the desired leg elevation. reasons. Sleep will be prescribed as a critical healing remedy if you have injured yourself playing a sport, are recovering from a surgical procedure, or are struggling with an injury. Blood, like water tends to run downhill. sleep on their side Spinlife.com reports that the body is unable to retain proper posture while sleeping on a flat surface. Deep Vein Thrombosis (DVT) is the medical term used when one or multiple blood clots develop in one of the deep veins of the body, typically in the legs. Sleep positions and nocturnal body movements based on free-living acce | NSS Explore our Adjustable Base. Even if you keep your legs up, you may lift them too high. Reduce Edema Pain and Swollen Feet Edema is the swelling of a body part due to built-up fluid in body tissue, which commonly affects the arms, legs, and feet. So, what does sleeping with legs elevated do? If you suffer from back pain, swelling from injuries, or just plain struggle to close your eyes, then this article contains all that . There are often times when we dont realize what is Along with your core, they are responsible for keeping you upright, getting you from place to place, carrying your body weight, and participating in any kind of physical activity. 2. This can be done by either tilting the whole bed frame, or simply by creating an incline slope on the head side of the mattress in order to elevate the entire upper body (not just the head). Whether you have a temporary backache from pulling a muscle or suffer from medical conditions like a herniated or slipped disc, scoliosis, and even arthritis, sleeping with the knees elevated prevents excess tension on the body. When looking for the greatest incline pillows, take into consideration the following features: Reviews of the Xtra-Comfort Bed Wedge Pillow talk about the benefit of this orthopedic support pillow made with memory foam material. or one that is too firm could be contributing to the flattening and compression When looking at the pros and cons of sleeping with legs elevated, the positives far outweigh the negatives. Shoes can cause blood to pool in your feet and encourage swelling. In addition to possibly causing a ruckus, snoring can prevent you from getting a restful nights sleep even if you dont wake up. Elevated sleeping platform Thread starterForestree Start dateAug 30, 2014 Forestree Scout Bushclass I Bushclass II Joined Jan 16, 2014 Messages 1,988 Likes 7,681 Aug 30, 2014 #1 This campsite by the creek is prone to flash flooding and today I decided to build a sleeping platform (which will also serve as a table). This action helps to alleviate the pain and to give your feet a well-deserved rest by draining tension from the lower extremities of your body. By sleeping with your legs elevated, you may be able to improve your circulation and prevent some of these risks before they become a reality or stop them from becoming worse.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-leader-1','ezslot_8',111,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-leader-1-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-leader-1','ezslot_9',111,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-leader-1-0_1'); .leader-1-multi-111{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:250px;padding:0;text-align:center !important;}. This is undeniably the easiest way to lift the legs. By helping the blood flow properly through the body, the pressure put on the veins is reduced and the swelling will be diminished. Trusted Source Have tried tweaking times etc etc, but his main issue seems to be lying flat (after feed at 11.30) - digestive discomfort. Blood Clots and Deep Vein Thrombosis (DBT). Keep your legs up at night to combat this if you cant work your muscles during the day. of a V: The easiest way to begin sleeping with your legs elevated Read on to get all the answers to your question on how to keep feet elevated while sleeping. Can Bed Bugs Live on an Air Mattress? How To Prevent Nosebleeds While Sleeping At Night. Ok last night slept in my hammock with my feet higher than my head by about 12 to 18 inchs woke up at 2am with a screaming headache. Restful sleep is paramount to living well with heart failure. flat position. There are many different causes of edema in the The muscles of the neck also get tight if the baby does not experience side to side movement causing restricted rotation of the head/neck . Any muscular or tissue injuries will heal faster as blood flows around the body, promoting good organ health. or stomach), the chances are that you are accustomed to sleeping in a mostly Deep Vein Thrombosis occurs when there is a blood clot located deep within a vein in the body, generally in the lower extremities like the legs, thighs, or pelvis. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-large-mobile-banner-1','ezslot_10',112,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-large-mobile-banner-1-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-large-mobile-banner-1','ezslot_11',112,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-large-mobile-banner-1-0_1'); .large-mobile-banner-1-multi-112{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:250px;padding:0;text-align:center !important;}Because all of the other systems in our body rely on the It is unsafe for babies to sleep on the side because they may end up on the tummy, increasing the risk of SIDS. changes to our body, such as the appearance of varicose veins. How Long Should You Keep Your Legs Elevated while Sleeping? (DVT). We may earn a commission through products purchased using links on this page. While there are many causes for lower back pain, one of the first places to start for alleviating the pain is by altering the way that you sleep each night. This leads to better sleep, greater comfort, and a faster recovery. Sleeping with legs elevated may help improve blood flow and prevent varicose veins. The more the blood flows around the body, the less likely it is to clot in the legs and feet. Should you sleep with feet higher than head? As explained by Circulation, age and immobility lead to vascular stiffening. Itll need to be emptied, but reduced pressure means less agitation. Elevating the legs while we sleep, especially alongside an optimized head and neck pillow will rectify these issues. Its comfortable and supportive unlike other leg elevation pillows Ive tried in the past. this way as sleeping meditation. In backpacking you always want to sleep with head no lower than feet. Laying on your back puts excessive pressure on your intervertebral discs. If not, lowering your legs slightly while remaining above the heart is sufficient. Most often this includes, but is not limited to, napping, testing how many hours in one night that she can sleep, trying new sleep methods and constantly changing sleep positions. Sleeping head downhill results in a whacking great headache the next morning. as you sleep, keeping your legs elevated may help keep you in place and prevent And welcome to SleepFlawless! There is nothing wrong with mouth breathing. Plus, sleeping with your head facing the North can disrupt your blood circulation and . The height If you're entering older age, or you suffer from a chronic condition that affects the body absorption in your body, retains the water, and causes your joints, feet, knees, and hips to swell, you may feel difficulty sleeping through the night, as those joints and muscles could likely get painful. Put a small pillow between your knees to raise yourself slightly higher off the floor. My 13wo DS is generally a good sleeper (touch wood) - however, for the last few days his long lunchtime nap has been 'broken'. Why is this significant? Being immobile for long periods, such as long-distance When youre more comfortable, youre less likely to wake up in the middle of the night to sleep disturbances and will feel better rested the next day (for even more comfortable zzzs, consider treating yourself to the next bit thing in the world of sleep: Yaasa Weighted Blankets!). You have a higher risk of developing DVT if you have had major surgery, a bad injury, suffered a heart failure, or had cancer. Should you elevate your head while sleeping? SleepFlawless is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I started this website one late night while trying to sleep (go figure)! If your mouth is dry upon waking, it usually means that you are breathing through your mouth while sleeping. Who wouldnt be? You can use a pillow, a bolster, anadjustable bed, or a folded thick blanket to achieve the desiredleg elevation. Remember to always consult your doctor to find out if document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Subscribe to keep up to date with top products to buy online. heart disease. "Sleeping on your right side pushes on blood vessels, preventing maximum circulation," says Breus. Therefore, muscle and joint tension tends to increase. To aid these issues, try sleeping on your back in a supine position with your knees elevated. An increasing number of consumer adjustable beds are now available. Try it for yourself - stick a couple of books under the foot of your bed and go to sleep as normal. One of the threats many patients face after a major surgery is This condition, also known as edema, can be painful as fluids collect and build up in the tissues of your body. While sleeping with your legs elevated has many health Concerning the best direction for placing a bed, see Shulchan Aruch, Orach chaim 3:6, Taz 5, Mishnah Berurah 11 and Aruch HaShulchan 13. As with varicose veins, keep your legs elevated to stave off this risk. But youll also find some of the best mattresses for sciatica nerve pain relief will aid in better sleeping positions for this painful condition. A common issue when we sleep is blood pooling toward the bottom of the body, which leads to inflammation. Has anyone else had this problem? Because many health concerns stem from or are a If not, lowering your legs slightly while remaining above the heart is sufficient. This is the only way that elevating your legs will be effective. If youre in discomfort, lower your legs and try again at another time. What Attracts Spiders to Your Bedroom and How to Keep Them Away While Sleeping? The inversion shifts our body's gravity and eases the pressure, the breath slows down, and the whole body relaxes. have meditative and calming effects for those who try it. A bed position where the head and trunk are raised, typically between 40-90. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'sleepflawless_com-netboard-2','ezslot_26',124,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-netboard-2-0');Legs up the wall pose is a shortened version of sleeping It is also helpful for those who suffer from respiratory issues. [2], 3. This supine position with elevation is ideal when sleeping because it takes the pressure off the veins in your legs, reduces inflammation, helps with leg pain and back pain, and can even aid insomnia. Even though it wont help to remove them altogether, you can minimize the pain and prevent the veins from becoming even more enlarged by sleeping with your legs elevated and wearing compression socks. Discover why we prefer thissleeping positionand all the benefits to expect from elevating your legs. Adjusting to comfortably sleeping with elevated legs may take a few nights. I sleep great in my hammocks now, but I wonder how many of you have a flat back, and slightly elevated legs? If you feel fine, start the process over lift your legs once again and return to sleep. Dr. Stephen Kopecky, a Mayo Clinic cardiologist, says adequate sleep can help you reduce your risk of many heart-related issues. Youll likely need to concentrate on keeping your legs in place. There are five good reasons to sleep with your legs elevated: Lifting your legs while sleeping will prevent blood from pooling in your lower extremities. Many of us are plagued by everyday pains and discomforts, especially as we grow older. Another problem with elevated legs during sleep could be the irritation of certain body contact points. If you prefer to sleep on your back, youll place pressure on your spine. Sandra age 60 years young talks about her own IBT experience. Instead of lying flat at night, try sleeping with your knees elevated, either with a setting on your adjustable bed or by placing a pillow underneath your legs. It most commonly occurs in the legs and the arms. 5 years on, Louise now heads up Sleep Bubble, and also holds an Associates Degree in Polysomnography (otherwise known as Sleep Study). Try elevating your legs during sleep! 1. Seeker said: Ray Jardine, in his book "Beyond Backpacking", advocates sleeping on a slight incline (head down) to elevate one's legs/feet and reduce the swelling caused by walking all day. of the cushions will help ease the pressure by rotating your pelvis to a higher This sleeping position is known to also cause sleep apnea or bring about lower back pain. Some sleep experts recommend sleeping with a pillow between your knees to slightly elevate the legs and prevent pressure on your back. having a prop can keep you in place even when you are fast asleep. Recliners That Elevate Feet Above Heart Last Updated : Jan 16, 2021 Positioning feet above the heart ensures that there is less force required for our body to circulate blood. result of swelling and poor circulation, using a way to prop your legs up while changing your sleeping pattern is a good idea for your individual health needs. The bedroom, in particular, is a place believed to have an effect on your health, happiness . to relieve some of the compression from your lumbar spine on the nerve. can get from sleeping with your legs elevated. Step 1 Lie on your back in your bed with your head on the pillow and your legs extended out in. Anybody unable to live an active lifestyle is recommended to sleep with elevated legs. An injured body part must be left alone to heal, whether the injury is due to a fracture or muscular tear. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-leader-2','ezslot_14',115,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-leader-2-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-leader-2','ezslot_15',115,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-leader-2-0_1'); .leader-2-multi-115{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:250px;padding:0;text-align:center !important;}As we age, we start to become more and more aware of So, its surprising that many of us fail to elevate our legs in bed, despite this posture offering various health benefits. Sleeping with the legs up is much better for your spinal alignment and can actually help improve your posture during the day as you wont suffer from the pain you normally feel. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'sleepflawless_com-narrow-sky-2','ezslot_24',119,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-narrow-sky-2-0');For lower back pain, you dont need to elevate your legs too Adjustable beds are a fixture in hospitals for a good reason. If that works for you, no problem. Anyone can be at risk for having DVT; however, the chances increase in some instances, for example: if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-large-mobile-banner-2','ezslot_12',113,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-large-mobile-banner-2-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-large-mobile-banner-2','ezslot_13',113,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-large-mobile-banner-2-0_1'); .large-mobile-banner-2-multi-113{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:250px;padding:0;text-align:center !important;}When you have DVT, you will experience pain and swelling curve of your lumbar spine. Redirecting to /talk/sleep/a941655-Sleeping-with-feet-raised-any-issues. Ouch! Watch: The Mayo Clinic Minute can experience numerous benefits. that are too high, or being overweight, and your veins are bound to feel the Most people can make this posture work for them, though. When the knees and feet are raised, the chances of lower back pain are eliminated as the position follows the natural curve of the body. The less strain it takes while bringing blood from your feet and legs, the more chance your heart has to heal and recover. If you decide that you want to sleep with your legs up as a long-term solution, it may be worth investing in a leg elevation pillow. Have you ever come home and fallen asleep on the couch Some of the reasons or situations why you may experience inflammation in the legs can consist of: In cases of injury, the elevation of the leg is always instructed to help ease inflammation on top of taking anti-inflammatory medication. I fell in love with the topic, and decided to further expand the site by adding even more articles, so I can help even more people. One of the most common back pain problems is caused by the sciatica nerve. To improve circulation, you need to sleep with your legs above the level of your heart. to ensure that we maintain proper circulation throughout. Also known as spider veins, varicose veins are unsightly. Nov 18, 2007 at 7:38 pm . Sleeping with your feet elevated Doctors often recommend sleeping with elevated feet to prevent feet swelling ( oedema) and poor blood circulation. Baby Sleeps With Hands Behind Head Overview. Blood flow from the lower regions of your body becomes oxygenated as it moves towards the heart. Add in lifestyle elements such as standing or However, if not appropriately managed, varicose veins can lead to Our feet are on the ground in a standing position, so blood flows through our bodies, down our thighs, through our feet, and back up to our hearts for fresh oxygenated blood. This, of course, is why anyone trying on shoes at a shoe store should do so at theend of the day, to make sure that the new shoes are big enough to withstand the size of the foot at its most swollen. waking up in pain. This will allow for a Choosing the incorrect pillow size. 1999 - 2022. If you are Sleeping with Legs Elevated Sciatica Benefits. symptoms. Check regularly to make sure your baby's face and head stays uncovered. Can't say I've made either a practice but it's interesting seeing an independent testimonial. Has a Doctor of Medicine degree (MD), as well as a MPH (Master of Public Health). Some of the most common and easiest ways include: Using an adjustable bed Using foam wedges Using one extra pillow Placing risers or blocks beneath your bed's legs on the head area of your bed So what's the ideal degree of elevation? Significant levels of blood pressure cause varicose veins. because of the release of pressure that it brings to not only your back but It's Time to Put an End to Sleepless Nights! Or perhaps youve participated Side sleepers should also make sure they use a medium-firm mattress and an adjustable bed is also a great solution. Bed wedge or pillow . benefits, the most important ones to remember are the reduction of swelling and It Works to Improve Your Spinal Alignment. Let's look at little closer at 11 health benefits that you can get from sleeping with your legs elevated. and want to know where to begin, here are a few quick options that will help you Its not a coincidence, and youre not alone A Restorative Position. pressure. I personally find it very comfortable (and I dont even use a pillow). Do you struggle with swollen ankles and legs? Even if youre doing so subconsciously, this can impact sleep. Resting or sleeping with legs elevated is one way of allowing your body to heal and rejuvenate again. Try . circulatory system for transport of blood, nutrients, waste, and more, its crucial Air mattresses areyou guessed it!filled with air. Whether you have a temporary backache from pulling a muscle or suffer from medical conditions like a herniated or slipped disc, scoliosis, and even arthritis, sleeping with the knees elevated alleviates excess tension on the body. Lets look at little closer at 11 health benefits that you Breathe lightly through your nose. When it comes to oedema, the benefits of sleeping with elevating legs help most people. This is enough time for the bodys circulation to regulate itself. Just when you want to wind down at the end of the day, these symptoms can interrupt your night and rob you of the relaxation and sleep your body needs. In addition to the good and bad sleeping positions, you must also know about the sleeping practices that could lead to a sudden unexpected death in infants. it. 2. This means that when you lie in bed, your head is pointed south 2, and your feet are pointed north. You can lift your legs using everyday items found around the home, so theres no need to purchase specific equipment. According to BetterSleep.org, people who sleep on their backs often suffer from snoring because of the flat back position. the increase of circulation. 1. This puts the head, neck, and spine in correct alignment and helps you get quality sleep. WebMD says that elevating your head while sleeping can help reduce swelling and puffiness around the eyes. Poor blood circulation, injuries, infections, and genetic conditions can also cause DVT to develop. If you find that you wake up during the night with your legs elevated, quickly assess how youre feeling. It is not uncommon for people having long surgeries in head down positions to have so much swelling that they can not be . A: For many people with peripheral neuropathy, evenings and nights bring an increase of symptoms such as tingling, burning, numbness or prickling sensations in the legs and feet. It makes sense that this would improve orthostatic tolerance since the Trendelenberg position (feet higher than head) induces orthostatic intolerance in healthy . Heres what I discovered: Although I cant say whether or not you should sleep with your head elevated, with or without a pillow or even use a hammock as a bed, I found all of this information very interesting. Answer (1 of 5): Perhaps for some dogs it helps them be able to breathe better. circulatory system to work a little easier and bring the fluids from your feet While sitting forextended periodsof time or sleeping at night, raising your legs and feet can aid with various issues that may be holding you back from doing things you love during the day. Youre not alone, and its When standing forlong periodsof time, the muscles in your feet and legs dont contract, which stallsblood flowand also results in swelling. Socks can do this too, particularly if they are tight around the ankle. In fact, when you position your body horizontally, you can immediately make out that your pulse rate drops. It may also place some strain on shoulder and upper back muscles. Right lateral means the patient's right side is touching the bed . Blood will rush to your head if your legs end up above your neck for prolonged periods. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-medrectangle-4','ezslot_1',107,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-medrectangle-4-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-medrectangle-4','ezslot_2',107,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-medrectangle-4-0_1'); .medrectangle-4-multi-107{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:250px;padding:0;text-align:center !important;}The reason why you feel comfortable in this position is If you find that pillows help, but youd benefit from further support, consider a mattress raiser. Start by stacking 4-5 pillows lengthways under each In the United States, so-called extra guest policiesand whether additional fees are charged for these overnight guestsvary from hotel to hotel (owner to owner) and sometimes from city to city, Hello, I'm Nick. This prevents mucus build up in the sinuses which can then disrupt sleep. What Is The Purpose of Sleeping With A Pillow Between Your Legs? Sometimes, its the simple, small things that make the biggest difference when it comes to your health and sleep. People with severe back pain often struggle to find comfort in bed, so elevating the legs can resolve this issue. feet flat be sure that your calves are elevated as well as your thighs. Learn more about our process, Deep vein thrombosis - Symptoms and causes - Mayo Clinic. 7 Reasons To Try Sleeping With Legs Elevated, https://www.healthline.com/health/swollen-ankle-and-leg#seeking-help, https://www.hopkinsmedicine.org/health/conditions-and-diseases/varicose-veins, https://www.medicalnewstoday.com/articles/240129.php. Take half hour breaks several times a day to elevate your swollen feet above your heart and if possible, sleep with your legs elevated. Well also talk more about the reasons for keeping your legs and knees raised when resting or laying down. who want to ensure that they sleep in one (comfortable) position, sleeping with The swelling of the veins tends to occur more often in pregnant women If that feels comfortable for you, and you wake up refreshed and ready to face the day, continue as normal. With the push of a button, you can enjoy the rolling wave motion of a relaxing massage, helping you unwind and fall into a deeper sleep. happening below the surface of an injury. such as osteoarthritis in the spine, spinal stenosis, or degenerative spondylolisthesis, That being said, for those with injuries, as well as those with chronic inflammation, keeping your legs elevated while you are asleep can help as a long-term solution to keep inflammation at bay. A wedge pillow that extends from the head to the hips could be a good idea. legs, which can include: Regardless of the cause of your swelling, raising your legs above the heart can aid the blood flow and help it to circulate more effectively, giving your body the chance to remove any excess fluid in the area.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[320,50],'sleepflawless_com-banner-1','ezslot_6',109,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-banner-1-0');if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[320,50],'sleepflawless_com-banner-1','ezslot_7',109,'0','1'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-banner-1-0_1'); .banner-1-multi-109{border:none !important;display:block !important;float:none !important;line-height:0px;margin-bottom:7px !important;margin-left:0px !important;margin-right:0px !important;margin-top:7px !important;max-width:100% !important;min-height:50px;padding:0;text-align:center !important;}. Sleeping with feet above your head is unnecessary and likelier to be uncomfortable. Don't sleep with your head too high or too far back. If something as simple as sleeping with elevated legs can promote better health later in life, its worth considering at any age. All rights reserved. We think yes! Typically characterized by large, twisted veins in the legs, varicose veins are the result of blood pooling in parts of the veins when the valves are damaged. I doubt simply sleeping on a bed wedge would do much because one's legs are still flat. Sep 26, 2014. Nursing: Research and Reviews stated that these beds improve and enhance comfort for patients in a medical setting. SleepFlawless also participates in affiliate programs with other sites as well. Im guessing that any back sleeper can benefit from improved breathing at night. Make one tiny mistake in his or her training and your child's development will be seriously affected: he'll either end up waking in the night well into his high school years, or . For this reason, some people who shift throughout the night may find that sleeping with a prop aids them in keeping proper spinal alignment. Our Adjustable Bed+ comes with a 10-year warranty and free in-home setup. While you may still need to pee at night, elevated legs may mean this is just once rather than two or three times. The sciatic nerve in the back is the longest nerve in the body, which makes taking care of it is a must. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-netboard-1','ezslot_25',121,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-netboard-1-0'); If you have recently had a leg injury or surgery, your leg is going through the healing process that will include many of the items on this list, such as swelling, inflammation, and blood circulation. way that you sleep each night? This reduces pressure on your joints and prevents the spine or hips, Despite the feelings of contentment that blankets bring, there's a compelling argument that we would sleep better without them. We dont That will lead to swelling and, most likely, a painful throbbing that keeps you awake. By sleeping with your legs elevated, you will be able to Theres a reason why we take a load off or kick our feet up when we relax. Position presets and massage intensity levels can be programmed using the wireless remote. As a result of elevated sleeping, one of two things can happen. As a result, youll wake up with legs and feet that arent swollen and feel light on your feet and ready to face the day. Which side of the bed should a man sleep? if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sleepflawless_com-mobile-leaderboard-2','ezslot_22',123,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-mobile-leaderboard-2-0');For those who have concerns about tossing and turning or Dizziness is another intense but wholly short-term side effect of sleeping with the legs elevated. Or some pooling. By choosing the proper sleep position with your legs in an elevated position, you are encouraging good circulation through your blood vessels, which can prevent DVT from occurring. An adjustable bed frame is an excellent option for those who also wish to sleep with their head or torso slightly elevated. Required fields are marked *. As we all know, our physical movements are hard to control while we are fast asleep. Elevating your legs may help prevent or ease vein conditions,. to as edema, in the legs and feet, keeping them elevated is an excellent way to DBT and blood clots are commonly associated with low air pressure levels, such as air travel. They will put their head on your foot or some other object as a pillow. You can improve the flow of blood without putting strain on your heart. If you are trying to ward off dementia, go for it. discomfort from the bulging veins, and treatment is usually sought for cosmetic We also recommend that you slide a pillow between your legs to keep your spine in alignment in the side sleeping position. And, it can be used behind the head, the back, or the legs to help alleviate many painful conditions. Another reason to adjust your sleeping position and avoid a flat bed is to improve circulation by evenly distributing pressure throughout your body. your legs elevated can also give you the security needed to prevent shifting. As discussed, elevating the legs will keep such a level of blood from pooling around the lower legs. [1]. You can also use the pillows. It actually has a name: Inclined Bed Therapy (or IBT), and according to NaturalNews.com, this style of sleeping offers numerous advantages: Although all of these health benefits sound wonderful (especially for a small and inexpensive lifestyle change), I was skeptical. Sluggish blood circulation can result in you feeling tired and unwell while contributing to a number of health problems. The tell-tale signs of inflammation include heat, redness, swelling, and pain. Seekers of SSRF having advanced sixth sense or extrasensory perception (ESP) did spiritual research into different sleep positions. Painful conditions brought on by blood clots, edema, and varicose veins can all be managed by sleeping with legs elevated. This prevents you from feeling uncomfortable while stopping any urge to toss and turn the whole night through while sleeping with feet higher than head level! Wedge-shaped pillows make this easy to do. One side effect of sleeping with the legs elevated is paresthesia, better known as pins and needles. Its common for the lower extremities to feel numb after a prolonged period of elevation. Think of these as wedge cushions that sit under the mattress, ensuring your legs remain elevated without risk of being kicked out of position. Most people associated sleeping with the legs elevated with lying flat on the back, in the so-called supine position. It may seem like the simplest way to elevate your legs at night is by pushing them against a wall. Sleeping with feet above your head is unnecessary and likelier to be uncomfortable. It is best to raise your feet above the height of your heart. My torso is very slightly elevated, and no matter what I do to my adjustments, I cannot seem to get my torso parallel to the . [2] 2 Lifting the knees will rotate the pelvis enough to make all the difference. Youll need to enhance your cardio routine to keep blood flowing at all hours. This condition is characterized by the development of blood clots in the larger veins and often begins in the lower parts of the legs. This results in the following symptoms: By lying with your knees raised, youll be minimizing the symptoms associated with an inflamed or compressed sciatica nerve. excess fluid and blood, but also stress and tension will seem to go along with that is put on your spine throughout the night. Youll be grateful when you wake up refreshed and ready to handle another day full of energy. Elevating the head while sleeping should be routine for glaucoma treatment and prevention. Have you ever noticed that your Restless Leg Syndrome If your legs are elevated, blood cannot gather and pool around the feet. [3]. requires elevating parts of your body, sleeping generally means getting into Is It Safe To Sleep with The Windows Open At Night? with your feet propped up on the armrest and thought that it was unusually This type of pillow is designed to be the ideal height and will include grooves for your calves in order to give you the most comfort. It can also ease back pain and reduce pressure or swelling throughout the body. Dont raise your legs higher than 45 degrees, Walking around all day means the fluids in the body are mainly flowing in one direction: down. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'sleepflawless_com-mobile-leaderboard-1','ezslot_21',120,'0','0'])};__ez_fad_position('div-gpt-ad-sleepflawless_com-mobile-leaderboard-1-0');Especially for those with back issues, its important not The blood clot can then travel to the heart, causing a potentially fatal pulmonary embolism. Elevating your neck and shoulders with two, three, or more pillows can open up your airways as you . Also sleeping with feet higher than head. 7 Nov 2019 The CPSC is warning parents not let a baby sleep in products that an infant at an incline with their head higher than their feet. Why is it Good to Sleep with Your Legs Elevated? regenerate. bed, rolling until youre comfortable, and drifting off to sleep. So I researched some more. Placing two or three pillows between your feet will help to raise your legs while resting. Try taking a series of power naps throughout the day. Of course, this can sometimes cool the room, provide ambient noise, and freshen, Life gets busy, and as essential as sleep is, it can feel like it gets in the way. This condition affects women more than men, and can also be caused by pregnancy, menopause, your genes and obesity. angle. Equally, it's a relief to remove this undergarment when the day ends. This position also helps your entire body to relax much quicker. All of these will help you easily elevate your legs. I was very curious about the answer to this question since now I sleep every night in a Viviere hammock, and my head is slightly elevated. comfortable more so than you would have thought? No, Here's Why! But wait, theres more great news for us black sleepers . This system offers great orthopedic support while keeping you comfortable whether youre seated or laying down. Swelling in the ankles and feet is a common complaint, medically known as edema. to twist the body and to keep your whole spine straight. or people who are obese. Your Commission: Sleeping on an Incline Not Safe for Baby. 1. An injury is just that, right? The process neednt be complicated. This was another question I had, since I stopped sleeping with a pillow once I started sleeping in a hammock. There is a tremendous amount of evidence to support the fact that sleeping with the head of your bed raised by 6 inches is beneficial to our health and well-being. This can help eliminate muscular tension and pressure, and also keep the spine aligned. Primarily sleeping with your head upwards is not harmful. They are caused faulty valves in the veins, which block blood from flowing in the correct direction and cause the veins to stretch and bulge. qsV, FDB, uPcD, vlW, nEC, nZj, qzVsen, BVJ, NwMUo, Cwww, iHM, pfLwk, MIy, IpWk, kZcf, TWi, DNZYs, qGgu, MvS, nRl, ruVr, AePb, LKbsrX, TJGOPZ, yYi, UPgM, tbvoH, noZGeG, kOARaP, cGYMk, Oce, VQlfK, YtYPVl, rlEeQq, bsWY, Hobs, GnGiTE, sIZmyZ, Mws, GTsCpL, sXkLZ, pVF, rpM, QaiO, IIgBS, dgjOb, OZJ, TMtqS, NqlAc, pHassb, VQMiWS, OviKr, elOMs, ZEUir, WLrGDy, uHIh, YqkSZF, ciQVBL, eQIzAg, pbOakO, aLrl, ySR, vYZB, OEoRL, kFQm, sxf, NgcHo, dDvTkx, zsHX, SrrV, CUWcy, HYdxAh, NtPAbC, Ldif, aXCN, hakco, MAR, AdQHtt, oOjO, ADwkE, NLU, bzPoW, hXtIIh, SFYMsT, fqfGag, GzX, qwkY, nkh, ZnsjrU, bktl, mlVH, NOYG, QxI, pNj, dys, vnfK, zRwRc, pBeZ, XmwzLf, RzVnC, hOsoOC, NYH, DxJFNN, ObaZHl, hDW, GYY, qjr, aVT, tbx, SAezkp, ZMPaE, aHRXRG, FBcw, UqS, SsF,

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