7 Restless Leg Syndrome Home Remedies
When it comes to lying awake at night, restlessly starring at the ceiling wondering if you are ever going to fall asleep, you may experience annoyance and irritability at your insomnia. This is a daily occurrence for those diagnosed with Willis-Ekbom disease. More commonly known as restless legs syndrome (RLS).
This neurological disorder affects millions of people, causing them to experience uncontrollable urges to move their legs due to unpleasant tingling sensations. Other symptoms may include tossing and turning in bed, rubbing of the legs, and itching sensations.
Restless Leg Syndrome Causes and When Does It Typically Occur?
This condition generally occurs at night, or when an individual is resting or sitting and the cause is unknown. When a person experiences the condition at night, the uncontrollable movements are known as periodic limb movements of sleep (PLMS). Unfortunately, restless leg syndrome can have a big impact on day to day life. Loss of concentration, focus, and clear thinking can lead to depression and anxiety if unmanaged. With this said, if you are experiencing this condition, there are ways to tackle it. Here’s our tips for the best restless leg syndrome home remedies.
Restless Leg Syndrome Remedies
- Habitual Sleep: although having good sleep habits is important for everyone, for those who have RLS, need it more. It isn’t a cure for the symptoms, but it can help offset the lack of sleep you are getting. Remove sleep distractions, keep your sleep area cool and dark, and go to sleep at the same time every night. Getting into a routine like this can help improve the sleep you do get.
- Try Iron/Vitamin Supplements: iron and Vitamin D deficiencies have been linked to increased RLS symptoms. If you suspect that you may be deficient in these, go get checked out by a doctor. This can be an easy home remedy that you take every morning or just before bed.
- Get Moving: exercising, although healthy in its own right, can actually help relieve RLS by promoting healthier sleep patterns. Just make sure not to work out too hard right before bed. This can leave you wide awake and physically exhausted which might exacerbate the symptoms.
- Massage Those Legs: studies have shown that massaging your legs a few times a week can help improve the symptoms that you experience. The great thing about this home remedy is there are tons of techniques that you can try out. So it can be a fun way to help yourself in a healthy manner.
- Cut The Caffeine: unfortunately for those who really like their caffeine, this can be a trigger point. This can be a hard habit to break, because restless leg syndrome ensures you are dead tired in the morning. So you will want to reach for that hot cup of coffee or tea, but it will cost you by amplifying the symptoms at night. Watch out for chocolate, soda, weight loss aids, tea, and energy drinks as all of these have caffeine in them.
- Get Creative With Hot and Cold: many people actually find that hot and cold treatments will provide temporary relief. Now not all people will experience relief from both, so experiment with one and then the other to see what works. Hot showers and a relaxing hot bath before bed, a hot water bottle, or a heated blanket may help soothe the symptoms. For those who require cold, choose a cool shower or ice packs at night.
- Stretch It Out: if pacing, moving, and massaging isn’t enough then try stretching out your legs. A lot of individuals have had great success with stretching out their calves during episodes of RLS. To do this properly, stand against a wall, face-first, and place your toes up on the wall with your heel still planted firmly on the ground. Then slowly edge yourself closer to the wall while keeping your toes on it. If you do this correctly, you will feel your calves stretch out.
That concludes our restless leg syndrome home remedies. The bottom line here is to figure out what triggers your RLS symptoms the most. Then remove that from your day to day life and routine. For some people it is caffeine or not moving enough. For others, it is just simply too much stress or a vitamin deficiency. Although there is no cure for the disease, rest assured it can be effectively manage.
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