Sleep Deprivation And Foot Swelling: What's The Link?

Swelling of the feet and ankles, also known as edema, is a common phenomenon that can occur due to various reasons. While it is usually not a cause for concern, especially if you have been standing or walking for long periods, persistent swelling can indicate a more serious underlying problem. For instance, it may be a symptom of heart failure, deep vein thrombosis, kidney disease, or cirrhosis of the liver. Additionally, certain lifestyle factors, such as consuming too much salt, not drinking enough water, or being too warm, can also contribute to swollen feet. In some cases, swollen feet may be related to side effects from specific medications or pregnancy complications.

Dehydration

Drinking more water can help alleviate this issue. Experts recommend consuming eight to ten glasses of water per day. While it may seem counterintuitive, adequate hydration prevents the body from retaining fluid.

It is important to note that dehydration is not the only cause of swollen feet. Other factors include standing or sitting for extended periods, pregnancy, aging, obesity, and certain medical conditions. If you are experiencing persistent or severe swelling, it is advisable to consult a healthcare professional to determine the underlying cause and receive appropriate treatment.

Heat

Swelling in the feet can be caused by a variety of factors, including heat. Heat-induced swelling in the feet can be caused by a number of factors, including:

• Being too warm: When the body gets too warm, its natural cooling mechanism kicks in. Blood vessels dilate, and more blood is pushed to the surface of the skin. This process can cause the feet to swell as they have to work harder to pump the extra blood back up to the heart.
• Dehydration: When the body is dehydrated, the salt-to-water ratio gets imbalanced, and the body starts to retain water. This can lead to swelling in the feet, especially if one has been standing or sitting still, as gravity pulls the water down towards the feet.
• Varicose veins: Varicose veins are damaged, swollen veins that struggle to pump blood against gravity from the feet to the heart. This can lead to blood and fluid pooling in the feet and ankles, causing swelling.
• Hormonal changes: Conditions that affect hormone levels, such as an underactive thyroid, pregnancy, or menopause, can trigger hot feet and swelling.
• Peripheral neuropathy: This is nerve damage that affects the peripheral sensory nerves connecting the spinal cord to the arms and legs. It can be caused by various factors, including diabetes, vitamin deficiencies, autoimmune disorders, and infections.
• Erythromelalgia: This rare condition is characterized by symptoms such as redness, burning, and pain in the feet and hands, often triggered by an increase in body temperature.
• Athlete's foot: This fungal infection is caused by fungi that grow in warm, moist areas of the skin. It can lead to itching, burning, and stinging between the toes and soles of the feet.
• Kidney disease: Chronic kidney disease affects the body's ability to filter toxins from the blood, causing them to build up in the feet and leading to excess heat and swelling.

To alleviate heat-induced swelling in the feet, one can try:

• Drinking more water throughout the day to balance the body's salt-to-water ratio and prevent water retention.
• Keeping cool at night by using lighter bedding, cotton sheets and pyjamas, and/or opening a window or using a fan.
• Elevating the feet above the heart to allow blood and fluid to flow away from the feet with the help of gravity.
• Getting regular exercise to stimulate blood flow and stop swelling.
• Reducing salt intake to prevent water retention.
• Using comfortable, breathable socks and shoes with arch supports or open-toed shoes to increase comfort and improve blood circulation in the feet.
• Applying topical creams and ointments, such as those containing lidocaine or capsaicin, to provide relief from pain and improve blood flow.
• Adjusting the room temperature to a cooler setting, as most people find temperatures between 65º and 68ºF to be the most comfortable for sleep.
• Soaking the feet in cool water for at least 15 minutes to provide temporary relief.

If the swelling in the feet is accompanied by other symptoms, such as persistent pain, redness, fever, or an open wound, it is important to consult a healthcare professional for further evaluation and treatment.

Venous insufficiency

Chronic venous insufficiency (CVI) is a condition where the valves in the leg veins are damaged, causing blood to pool in the legs. This results in increased pressure in the leg veins, leading to symptoms such as swelling and ulcers. CVI affects about 1 in 20 adults and becomes more common with age, typically affecting people over 50.

In a healthy person, the valves in the leg veins keep blood flowing back up towards the heart. However, in individuals with CVI, these valves are damaged, causing blood to flow backward and pool in the legs due to gravity. This condition can be congenital, primary, or secondary. Congenital causes refer to malformations in the leg veins that are present at birth, such as the absence of valves in the leg veins. Primary causes are changes to the leg veins that prevent them from functioning properly, such as widening of the veins. Secondary causes are other medical issues that damage the leg veins, with deep vein thrombosis (DVT) being the most common.

The signs and symptoms of CVI include:

• Burning, tingling, or "pins and needles" sensation in the legs
• Cramping in the legs at night
• Discolored skin that appears reddish-brown
• Edema (swelling) in the lower legs and ankles, especially after standing for a while or at the end of the day
• Flaking or itching skin on the legs or feet
• Full or heavy feeling in the legs
• Ulcers (open sores), typically near the ankles

CVI is typically diagnosed through a physical examination and ultrasound imaging. Treatment options include lifestyle changes, compression therapy, and, in more severe cases, procedures or surgery. Lifestyle changes recommended by healthcare providers often include leg elevation, exercise, and weight management. Compression therapy involves the use of compression bandages and stockings to improve blood flow and reduce swelling. In more severe cases, procedures such as sclerotherapy or surgical interventions like ligation and stripping may be necessary.

Blood clots

Swollen feet can be caused by a variety of factors, including standing or walking for long periods, hot weather, pregnancy, or more serious health conditions. One of the possible causes of swollen feet is blood clots, which can form in the leg veins and prevent blood from flowing back to the heart. This condition is known as deep vein thrombosis (DVT) and can be life-threatening.

Deep vein thrombosis occurs when blood clots form deep in the legs, blocking one or more of the major veins. These clots can break loose and travel to the heart or lungs, leading to a pulmonary embolism. Symptoms of DVT include swelling in one leg, along with pain, low-grade fever, and possible colour changes in the affected leg. If left untreated, DVT can cause breathlessness, pain while breathing, and even death.

If you suspect you have DVT, it is crucial to seek urgent medical attention. Treatment for blood clots typically includes blood-thinning medication, lifestyle changes such as weight loss and increased fluid intake, and compression stockings or clothing that is loose-fitting around the ankles.

To prevent blood clots and reduce the risk of swollen feet, it is recommended to stay active, reduce salt intake, and avoid standing or sitting still for extended periods, especially with crossed legs.

Heart failure

Swelling of the feet and ankles, also known as edema, can be caused by a variety of factors, including:

• Standing or sitting for long periods
• High salt intake
• Pregnancy
• Blood clots
• Organ failure, including heart, liver, or kidney disease
• Venous insufficiency
• Infections
• Medication side effects
• Tight clothing
• Obesity
• Lymphedema
• Injury
• Preeclampsia
• Deep vein thrombosis
• Cellulitis

While swelling of the feet is often a benign issue that can be remedied by resting and elevating the feet, it can also be a sign of a more serious underlying problem, such as heart failure. Heart failure occurs when the heart is unable to pump blood effectively, leading to fluid retention and swelling in various parts of the body, including the feet and ankles. This swelling may come and go but often lasts for long periods.

If you are experiencing swelling in your feet and ankles, it is important to monitor for any other symptoms and consult a doctor if the swelling is persistent, severe, or accompanied by other symptoms. Heart failure is a life-threatening condition that requires ongoing medical care and treatment.

• Elevate your feet above your heart to reduce the effects of gravity on blood circulation.
• Stay hydrated by drinking enough water throughout the day.
• Reduce salt intake, as excess sodium leads to fluid retention.
• Wear compression stockings or support socks, especially when standing or sitting for extended periods.
• Exercise regularly to improve blood flow and reduce fluid buildup.
• Maintain a healthy weight to reduce pressure on the legs and feet.
• Avoid tight clothing, such as garters, around the thighs.
• Manage stress through techniques like meditation, therapy, or journaling.

Frequently asked questions