Restless Leg Syndrome (RLS) is a common condition that impacts lives daily. Also called Willis-Ekbom disease, the neurological disorder is described as overwhelming sensations, mainly in the legs, and because it is so intense, it can be hard to sleep and as a result, it can cause insomnia.
As explained by the NHS: “The main symptom of restless legs syndrome is an overwhelming urge to move your legs. It can also cause an unpleasant crawling or creeping sensation in the feet, calves and thighs.
“The sensation is often worse in the evening or at night. Occasionally, the arms are affected, too. Restless legs syndrome is also associated with involuntary jerking of the legs and arms, known as periodic limb movements (PLM).”
What are the symptoms of RLS?
According to the Restless Legs Syndrome Foundation, the following characteristics define RLS:
- a strong urge to move the legs, often due to uncomfortable sensations
- symptoms that worsen during rest or inactivity
- temporary relief from symptoms with movement
- symptoms that intensify in the evening or at night
- symptoms not explained by other conditions
These sensations are often described as pulling, itching, crawling or tingling are are typically felt deep within both legs. However, it’s not limited to nighttime, Harvard Health notes, adding that that “periods of inactivity during the day, such as during a long car ride or while watching a movie,” can also trigger symptoms.
The severity of RLS varies from person to person, but Harvard suggests self-care strategies that may help “promote better sleep and alleviate RLS symptoms.” So, what should you try?
How can I stop restless legs?
The health expert stats that there are six things you can try before you sleep to stop the symptoms of RLS, or make them less intense.
Iron and your diet
Before exploring bedtime techniques, it is important to ensure your iron levels are sufficient, as iron deficiency is a known trigger for RLS symptoms. Experts also recommend reducing or avoiding certain foods that can worsen symptoms. Common offenders include caffeine, alcohol, and refined sugars, all of which are known to aggravate RLS.
Six things you can do before bed
Doing regular exercise, especially low to moderate-intensity activities like walking or stretching, is recommended. But it’s urged to avoid anything too intense before bed.
This aside, Harvard say that there are “relaxation techniques” are ideal. This can include:
- yoga
- meditation
- warm baths before bed
- leg massages
- heating pads
- vibration pads
What else can I do to cope with RLS?
As reported by RLS UK, “RLS is a hidden disease” and sadly because of how intense it can be, it can result in depression and anxiety. They say: “If you have moderate to severe restless legs symptoms, it’s important to find ways to cope with the stress it can cause.”
Here are a few ways to take control:
- Work with your doctor: Changes or combinations of medicines are often necessary to control symptoms
- Join a support group like www.rls-uk.org. If you feel overwhelmed by restless legs syndrome, consider speaking with a professional mental health provider.
