Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease, is a nervous system disorder that causes uncomfortable sensations in the legs, usually when the individual is at rest. The sensations are different for each person and therefore hard to pin down, but they are often described as crawling, creeping, throbbing, and itching sensations. The discomfort is usually relieved temporarily by moving the legs, which makes it very difficult to fall asleep or stay asleep. For this reason, RLS is also categorized as a sleep disorder.
While there are medications available that help some people find relief, they don’t work for everyone. If you suffer from RLS and have yet to find a medication that helps reduce your symptoms, or if you prefer to try non-pharmaceutical remedies first, take a look at these 5 tips for reducing your symptoms of Restless Legs Syndrome.
#1. Practice consistent sleep habits
Getting a good night’s sleep is easier said than done for those who suffer from RLS, but there are some things you can do to increase your chances of catching sufficient ZZZZZs each night. Consistency is key. Try going to bed at the same time each night and turning off your phone and television for at least an hour before you turn in. It’s also important to avoid caffeine, alcohol, and nicotine before bed, as they can all interfere with sleep. Soothing relaxation routines, such as meditation or a warm bath, will also help prepare your body for sleep.
#2. Take your vitamins
Although the exact cause of Restless Legs Syndrome is not clear, research shows that certain vitamins and minerals may be able to help provide some relief. For example, iron deficiency and vitamin D deficiency have both been linked to RLS, and some RLS sufferers have found iron and dairy products helpful in reducing symptoms. As a natural muscle relaxant, magnesium may also provide some relief.
#3. Work your muscles
If you suffer from RLS but are living a sedentary lifestyle, the remedy may be as simple as getting some exercise. Try a combination of moderate aerobic exercise and gentle weight training at least three days a week. Just 30 minutes can have a significant impact on your overall health and your RLS symptoms. Exercise increases blood flow, aids in the release of sleep-inducing endorphins, and can help shed the excess body weight and belly fat associated with Restless Legs Syndrome. It’s best to stick with a low-impact, low-intensity routine at least two to three hours before bed.
#4. Stretch it out
Calf stretches, thigh stretches, hip stretches, and ankle rotations can help relax the leg muscles, work out tension, and minimize your RLS symptoms. If you enjoy yoga, even better. Research has shown that certain yoga poses can help reduce stress, lower blood pressure, and help you sleep better. While low-intensity yoga typically has an overall positive effect, some poses that may specifically help with symptoms of Restless Legs Syndrome include: Standing Forward Fold, Seated Forward Fold, Supported Bridge Pose, Legs up the Wall, and Child’s Pose.
#5. Spring for a regular massage
Although many of us tend to splurge on massages only as an occasional luxury, once or twice weekly leg massages may actually help reduce symptoms of Restless Legs Syndrome. Improved circulation, increased relaxation, and the release of dopamine are all key benefits of massage, and they’ve been associated with RLS symptom relief as well.
Still struggling with RLS? You may be eligible for a clinical research study.
At Synergy Research Centers in San Diego, we’re currently enrolling participants in an 8-week Restless Legs Syndrome research. Participants must be at least 18 years of age and able to visit the clinic 5 times in the 8-week period. Qualified participants will receive a stipend for time and travel expenses at each scheduled visit. For more information on this study, or to find out if you’re eligible, give us a call at 888-539-0282 or fill out our contact form today.