Remedies for Restless Legs Syndrome

Sleep is one of the most important thing a person needs. If sleep is disturbed, then one is tired, unable to concentrate, gets moody. One of the things which disturbs sleep is restless legs syndrome. A few tips to overcome this problem.

Sleep Late

Restless legs syndrome, also called RLS, makes it hard to sleep. Your legs may ache, burn, tingle, twitch, or jerk. To get the sound sleep, try going to bed a little late and get up late in the morning. Those morning hours may be some of your best sleep.

Maintain A Regular Bedtime

Going to sleep and waking up at the about the same time every day helps just about everyone sleep better. With RLS, where fatigue makes your symptoms worse, and then the twitching and tingling ruins your sleep for another night. Pay attention to how much sleep you need to feel your best. Most adults need seven to nine hours each night.

Stretching your legs

Gentle stretching before bed might help. For a calf stretch, step forward and bend your front leg while keeping your back leg straight, in a small lunge. You can put your hand on a wall for support. Repeat on the other side. Stretching also helps if you've been sitting for a long time.

Less Caffeine

Coffee, tea, chocolate, and cola can all boosts our energy, thanks to the caffeine, but they can also make your RLS symptoms worse, even hours later. Cut out this stimulant and you may find it easier to fall asleep and stay asleep.  If you cut down, keep in mind that caffeine can affect some people for as long as 12 hours.

Warm Bath/ cold shower

A warm bath before bedtime relaxes you and makes it easier to fall asleep. So it's probably not surprising that this classic way to wind down also reduces the symptoms of RLS.

Some people say a cold shower works best. So, you decide what suits you best.

Ice pack or heating pad?

Heating pad or ice pack? have whatever feels good. Either change in temperature can be soothing. 

Daily Exercise

Moderate exercise during the day pays , with a sound sleep at night. Do whatever exercise you enjoy. When you exercise, there is better blood supply to the extremities. One study found that exercise led to less leg movement and longer and deeper sleep for people with RLS.  Intense exercise or working out just before bedtime could make your symptoms worse.

Keep Your Brain Active

Sitting idle can trigger RLS symptoms- such as watching TV or you're stuck in traffic. Activities that distract your mind can sometimes ease your symptoms.  Work a crossword puzzle, read a great book, or play a video game, all this will not only relieve your RLS symptoms, also help you to keep dementia at bay, as new brain cells form.

Shake Your Legs

When your legs ache or twitch, moving them may ease those uncomfortable feelings. Sometimes just shaking or moving your legs can help. Choose an aisle seat in a movie theater or airplane so you can get up easily and also have space to move your legs.

Breathe Deeply

Stress not only makes RLS symptoms worse, but also makes your BP rise. Release the tension by taking slow, deep breaths. It also helps to shut out the lights and listen to soothing music before you go to bed.

Leg Massage

A calf massage before bed might calm your RLS symptoms and help you to sleep soundly. You can do it yourself or ask your partner to do it.

Relax With Yoga

Yoga combines three remedies that can reduce mild RLS symptoms: stretching, deep breathing, and relaxation. Learn the right posture and pace for each move from an expert.  Once you know the poses, you can do them on your own and also learn how to relax at the end of the session, with the savasana pose.

Turn Off the electronic gadgets Before Bed
Watching television or using the computer just before bed can make it harder to fall asleep. Sleep experts say you should make the bedroom a TV- and computer-free zone and also smart phone free place.

Keep Away From Alcohol and Cigarettes
Alcohol and cigarettes can worsen the symptoms of RLS and disturb your sleep in other ways, too. A drink may make you drowsy at first, but you're more likely to wake up during the night or have poor sleep that doesn’t leave you feeling rested. The nicotine in cigarettes is what triggers RLS symptoms, so avoid cigars and other tobacco products.
 
Ask Your Physician If You Need Iron Supplements?
Your body needs iron to make dopamine, a brain chemical that helps control movement. Ask your doctor whether an iron supplement might help you. If so, take it with a glass of orange juice or another source of vitamin C  to help your body absorb the iron.

Ask Your GP To Review Your Medications
Some cold and allergy drugs can trigger RLS symptoms, especially some antihistamines. Some antidepressants and drugs to treat nausea can also cause the same problem. Tell your doctor about all medicines and supplements you take. There may be another drug you can take that won’t trigger your RLS symptoms.

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