Restless Leg Syndrome (RLS) is a neurological disorder which is a common condition which leaves many people unable to sleep at night, and often people do not find anything that can help them leaving them feeling anxious and upset. Also called Willis-Ekbom disease, this repetitive pattern can result in insomnia and, as a result, a person’s life, mental health, and lifestyle can be affected.
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
Some people may say that these sensations can be described as pulling, itching, crawling or tingling and are usually felt deep within both legs. It’s not just at night though as “periods of inactivity during the day, such as during a long car ride or when watching a movie” can also trigger it, Harvard Health reports.
Whilst its severity can vary from person to person, these self-care strategies from Harvard Health may be able to help. They are all said to “promote better sleep and alleviate RLS symptoms.” So what do you need to 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 looking at techniques before bed, ensure that you have enough iron. The experts note that an iron deficiency can trigger RLS symptoms. They also note that cutting down or avoiding certain foods that can trigger symptoms will help. Common culprits can be 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.