What Is Restless Leg Syndrome?
Restless leg syndrome (RLS) affects about 7 to 10 percent of Americans and is considered a sleep disorder since its symptoms often occur at night. However, you might also experience it during the day, especially when sitting still for long periods, like on a plane or in a car.
RLS is a chronic condition impacting both men and women, though it is more common in women. Children, particularly those with ADHD, can also be affected. Symptoms tend to be more severe in middle-aged or older individuals. While not life-threatening, RLS can make life quite uncomfortable and disrupt your sleep, potentially leading to depression and anxiety.
Restless leg syndrome is more than just occasional tingling in your legs; it’s a persistent issue. It can be a symptom of another condition like diabetes or appear without any known cause. If you suspect you have RLS, consult your healthcare provider for a proper diagnosis, as other conditions like anemia and arthritis have similar symptoms.
Top 11 Remedies for Restless Leg Syndrome
Researchers have identified several natural home remedies that can significantly alleviate RLS symptoms, often without any side effects.
Make Some Lifestyle Changes
Simple lifestyle adjustments can effectively reduce RLS symptoms. Review your medications with your doctor since some, like certain antidepressants and antihistamines, can worsen symptoms. Quitting smoking can also help, as cigarettes can trigger RLS. If you must stay seated for extended periods, such as at work or while traveling, take breaks to walk and stretch. Wear loose clothing, especially at night.
Exercise to Reduce That Jumpy Feeling
Exercise is a proven method to reduce RLS symptoms. It boosts dopamine levels in the body, similar to the main medication prescribed for RLS. Studies show that aerobics and lower-body resistance training three times a week can significantly improve symptoms. Aim for 30 to 60 minutes of moderate exercise daily, but avoid intense workouts close to bedtime.
Get Some Rest
Sleep issues can exacerbate RLS symptoms. Creating a calming bedroom environment and maintaining a consistent sleep schedule can help. Use soothing colors, ensure good airflow, and keep the room cool. Avoid electronic devices an hour before bed, get morning and late afternoon sunlight, and limit caffeine and alcohol intake.
Get Out From Under the Stress Monster
Stress can aggravate RLS symptoms. Techniques like deep breathing, yoga, tai chi, and mindfulness meditation can reduce tension and improve mental health. Be honest about your limitations and make time for supportive friends and family.
Try Vitamins & Supplements
Certain vitamins and minerals can help manage RLS. Iron is crucial, as its deficiency is a strong risk factor for RLS. Vitamin D, C, E, magnesium, folate, and beta-carotene can also alleviate symptoms. It’s best to get these nutrients from food, but supplements can be helpful if necessary.
Practice Yoga & Simple Stretches
Yoga can stretch out restless legs and improve mood and sleep quality. If yoga isn’t for you, simple leg stretches can provide relief.
Use Heat or Ice When You Have Symptoms
Applying heat or ice packs to your legs can help manage symptoms. Warm or cool baths with Epsom salts can also be beneficial.
Ease Poor Circulation With Massages
Poor circulation may contribute to RLS. Massage can improve blood flow and promote relaxation. Techniques include stroking, pressing, and firm tapping. If self-massage isn’t feasible, consider an electronic massager or professional massage.
Eat a Healthy Diet
A whole food, plant-based diet rich in organic fruits, vegetables, nuts, and seeds can improve RLS symptoms. Focus on foods high in iron, vitamin A, beta-carotene, vitamin C, and magnesium. Avoid alcohol, refined sugar, and caffeine.
Try Aromatherapy to Relax
Essential oils can promote relaxation and better sleep. Use a diffuser or spray an oil-distilled water solution into the air. Effective oils include bergamot, cedarwood, lavender, and chamomile.
Keep a Symptom Diary
A diary can help you identify RLS triggers and effective remedies. Record details like symptom timing, duration, triggers, and relief methods. Share this diary with your doctor for additional insights.
What Causes Restless Leg Syndrome?
The exact causes of RLS are not fully understood, but genetics, iron deficiency, and over-stimulation of the brain’s leg movement control center are believed to play roles. Pregnant women may experience RLS due to hormonal changes, but symptoms usually disappear after delivery. Certain medications can also cause RLS as a side effect.
Points to Remember
While the causes of RLS remain unclear, natural remedies can help manage the condition. Improve your sleep habits, exercise regularly, and find ways to relax and reduce stress. Massage, essential oils, and baths can be beneficial. Keep a symptom diary and focus on a diet rich in essential vitamins and minerals. Here’s to restful, kick-free nights!
Have you tried any natural remedies for restless leg syndrome? What worked best for you? Share below!
