Why you wake up swollen: causes of puffy hands, under-eye bags, and heavy legs
Learn why morning swelling happens—puffy hands, under-eye bags, heavy legs—and what helps. From salt and sleep to venous, heart or kidney issues. See a doctor.
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Mornings can begin with an unexpected twist: fingers won’t bend as they should, legs feel heavy, and firm bags settle under the eyes. Swelling may look like a minor nuisance, yet at times it hints at issues that deserve attention. Doctors from different specialties explain what’s behind it and when it’s time to check in with a professional.
Why hands swell in the morning
The most common culprit — fluid retention
After a salty meal or alcohol, the body holds on to water, and tissues soak it up. Come morning, the consequences of last night’s choices are especially obvious.
Carpal tunnel syndrome
When the nerve in the wrist is compressed, hands may not only feel numb but also swell — something people who do manual work or spend long hours at a computer often notice.
Arthritis
Joint inflammation frequently shows up as morning stiffness and puffiness.
Heart or kidney issues
If these organs aren’t working well, the body struggles to remove excess fluid — swelling can appear even with a normal routine.
Impaired venous return
When the veins in the hands are dilated, swelling can be more pronounced after sleep.
Why under‑eye bags appear
The eye area is especially sensitive: the skin is thin and blood vessels lie close to the surface. That’s why any changes show up there first.
Not enough sleep
Nighttime rest affects lymph flow. If sleep is cut short, fluid tends to stagnate.
Too much salt
Even one salty dinner can lead to a noticeably puffier face by morning.
Allergies
Dust, pet dander, cosmetics, or certain foods can trigger swelling, particularly around the eyes.
Hormonal shifts
Estrogen influences how fluid is distributed — and that affects puffiness.
Genetics and age
Some people are simply predisposed. With age, the skin loses elasticity, and the problem becomes more apparent.
Eye strain
Long stretches in front of a screen slow circulation and can provoke swelling.
Where morning leg swelling comes from
Fluid retention
Salty evening meals, thirst, or dehydration all disrupt fluid balance.
Injuries
Even a minor bruise can cause localized swelling.
Venous insufficiency
When blood struggles to travel upward, legs swell by evening and may stay puffy into the morning.
Lymphatic insufficiency
The lymphatic system removes excess fluid. If it slows down, firm edema develops.
Pregnancy
Increased load on vessels and hormonal changes make legs feel heavy and swollen.
Inflammatory conditions
Cellulitis, phlebitis, or infections can cause tissues to enlarge.
Heart failure
Swelling worsens toward evening and doesn’t resolve after a night’s rest.
Gout
Uric acid deposits lead to intense pain and joint swelling.
Prolonged sitting or standing
Hours at a desk or on your feet promote blood stasis.
When to be concerned
Swelling can be a normal response to lifestyle — but only if it’s infrequent and fades quickly.
See a doctor if:
- puffiness shows up every day;
- the swelling is firm or painful;
- the skin over it is red or warm;
- you notice shortness of breath or a heaviness in the chest;
- swelling affects only one side of the body.
What you can do on your own
- Cut back on salt.
- Sleep at least 7–8 hours.
- Take breaks from screen time.
- Keep up regular physical activity.
- Drink enough water, without overdoing it.
- Remove jewelry and tight clothing before bed.
If swelling becomes a regular part of your mornings, self‑help won’t be enough — it’s time to consult a therapist, cardiologist, nephrologist, or endocrinologist.