If you have RLS, you may experience an irresistible urge to keep moving around for no apparent reason, especially when it comes to the night. Fortunately, there are some useful hacks that can help you manage the symptoms of RLS, allowing you to get some much-needed rest.
Quick Restless Leg Treatments
Luckily, there are treatments for restless leg syndrome. You can find a solution to get you back in bed quickly.
Apply a Hot Pack
Heat is a great way to keep muscles from spasming and staying flexible. So take it easy on yourself by applying extra heat with a Microwavable Aromatherapy heating pad or taking a hot shower before bed. Guaranteed, you'll feel more at ease without jittery symptoms keeping you up all night!
SACKSY THYME Microwavable Heating Pad to Stop Restless Legs at Night:
Get Out of Bed
Symptoms of Restless Leg Syndrome are typically worse after a long period of rest. To alleviate RLS symptoms quickly and efficiently, taking a short walk or doing quick stretches can help calm it down. This can prevent it from getting worse later on when you go to bed.
Always keep the movements small and relaxed so you're not going overboard with something that could kick your RLS back into high gear afterward. Getting your heart rate up too much will have the opposite effect if done before bedtime, especially if it's already been affecting your sleep cycle for a while now.
Wear a Foot Wrap or Compression Socks
The biggest risk factor in restless leg syndrome is lack of blood flow. Compression helps promote better blood circulation, which can be the key factor in easing the pain or discomfort that often comes with RLS.
The compression has also been shown to help muffle strange sensations and prevent them from becoming more intense, as they often won't do when your nervous system gets overstimulated.
TENS Therapy
When it comes to treating pain and discomfort, TENS units are like a relief potion. The gentle electrical pulses it sends help calm the nerves, reduce swelling, and provide an overall soothing effect. If you have any pain or aches, consider using a TENS unit to put yourself at ease.
Acupuncture
Believe it or not, acupuncture can help with that tight feeling in your legs. Research shows that the areas of the brain and nervous system may play a role in the discomfort you are experiencing, and treating those areas can be done through acupuncture.
For home options, we suggest you try acupressure on various points within both feet since it is believed to be more effective than point pressure alone. You could also lie on an acupressure mat if you don't have many other options available at home.
Elevate Your Legs
Improper sleep posture can increase the discomfort you may experience from RLS at night and leave your entire body feeling fatigued during the day. While we all do sleep regularly, it is important to remember that proper restful sleep is crucial for overall health.
Most individuals prefer to sleep facing up or sideways, lying on their sides. Using pillows between our legs feels right to promote blood flow through our joints and muscles in our legs and throughout the rest of the body.
Here are some additional tips that may help to stop restless legs at night:
- Take a warm bath or shower before bed. The heat can help to relax your muscles and relieve the symptoms of RLS.
- Use a heating pad or hot water bottle on your legs. This can also help to relax your muscles and relieve the symptoms of RLS.
- Try stretching your legs before bed. This can help to relieve the tension in your legs and make it easier to fall asleep.
- Avoid wearing tight clothing to bed. Tight clothing can constrict your legs and make the symptoms of RLS worse.
- Try using a weighted blanket. A weighted blanket can help to provide deep pressure stimulation, which can help to relieve the symptoms of RLS.
- Talk to your doctor about medications. Several medications can help to relieve the symptoms of RLS. Your doctor can help you to determine which medication is right for you.
If you are experiencing restless leg syndrome symptoms, it is important to see a doctor to get a diagnosis and treatment. Most people with RLS can manage their symptoms and live a normal life with proper treatment.
Ways to Prevent RSL at Night
Establish Good Sleep Hygiene
Developing good sleep habits can help reduce the nighttime symptoms you're experiencing. Some basic habits to follow include:
- Avoid napping for long periods during the day (no more than 30 minutes if vital).
- Get enough moderate exercise daily (or most days), preferably in the morning.
- Have a cool, dark, and quiet sleep environment. Consider blacking out curtains and earplugs or white noise if needed.
- Incorporate consistent relaxation techniques into your evening routine such as meditation, reading, or spending time with a loved one.
- It's recommended to reduce screen time and other activities that can be highly stimulating in the hour leading up to bedtime.
Dietary Changes
The thing about the human body is that it's extremely sensitive to anything that you put into it, like food and drink. It's important to understand how each day affects your body and brain, so try to remember these ideas and keep them in mind:
Iron
Iron deficiency has been directly correlated with RLS due to its effect on dopamine within the brain. If you've been experiencing restless leg symptoms, increasing your iron intake in sufficient amounts can help alleviate those symptoms.
Iron can be taken via a supplement or from food sources, such as spinach, broccoli, red meat, fish, and eggs. Why not arrange an affordable blood test if you need more clarification about your iron levels?
Eat less sugar
Sugar is a natural sweetener that allows the human body to obtain energy from other food sources. However, too much sugar and poor blood flow can have unhealthy consequences due to the body's ability to process these substances effectively.
Although sugar occurs naturally in many foods, added sugars, such as those found in candy, cookies, and pastries, are usually the culprit in calories consumed that exceed our daily recommendations. Be sure to pay attention to how much-added sugar you consume by reading nutrition labels!
Eat less processed food.
Eating less processed food can help control your weight and prevent issues arising from the disruption of normal bodily functions. Additionally, whole food plant-based diet will provide you with an optimal nutrition intake that is beneficial for a healthy functioning body.
Regular Exercise
Performing periodic limb movements, such as walking and gentle stretching, before going to bed can be beneficial for individuals experiencing restless leg syndrome (RLS). However, consistency in exercise is the best way to feel better, not just now but also in years to come.
Not only is this said to decrease symptoms of restless leg syndrome, but exercise also promotes better sleep, pain management, and stress control, which can help make life more manageable with RLS.
Relaxation Techniques
Unfortunately, sleep disorders are more common than most people think. If you find restless leg syndrome disrupts your sleep, which causes disruptive pain and discomfort. A study has shown that relaxation techniques like yoga and massage therapy may reduce your symptoms.
Safe and Effective Restless Leg Syndrome Treatment
Restless leg syndrome is an unfortunate health condition affecting around 15 million Americans, often those already disabled. Fortunately, the symptoms of restless leg syndrome do not lead to further health problems in most cases, though, which is reassuring.
However, you should be aware that some severe forms could cause a lack of sleep and insomnia due to the urge to wander around. This makes it difficult for sufferers to cope with everyday life, demanding they need a doctor's help, as mentioned earlier.
A medical professional will assess how severe your RLS condition is and can prescribe treatments such as relaxation drugs like gabapentin and dopamine. On another note, check out for medications from other health conditions that may worsen your symptoms, such as antidepressants or antihistamines for allergies (including bug repellent).
If any of the following symptoms are present, something further may occur. You may suffer from other health conditions, including sleep disorders related to sleep apnea or insomnia, movement disorders related to Parkinson's, muscle diseases, rheumatoid arthritis, thyroid issues, and diabetes, as well as many more serious conditions that can also cause RLs.
Seek medical advice immediately if you experience problems with any of these:
- Bowel or bladder problems
- A sudden significant decrease in your ability to balance with weight-bearing activity
- Involuntary movements of the legs and arms
- If you experience discomfort or symptoms in other parts of your body, such as your back, it may indicate a problem. You may also notice changes in strength or sensation in your lower legs.
- Difficulty initiating movements, or tingling and burning sensations. These symptoms may be a sign of nerve injury.
- Additionally, you may experience moderate to severe pain in your legs. It's important to seek medical attention if you notice any of these symptoms.
Conclusion
Unfortunately, the exact cause of restless leg syndrome is unknown. Luckily, treatment can be pretty straightforward once you know what works for you: If a hot bath or exercise doesn't seem to help your symptoms, try adjusting your diet. Eliminate caffeine and foods with tyramine from your daily routine, and replace them with lots of water and healthy fats.
This change in diet will help you get those restful nights back. Try implementing relaxation techniques into your day that are calming on their own, like yoga or meditation. This way, if you start having restless legs during the day, you'll already know how to deal with it better than before!