Finding natural help for restless leg syndrome can improve your sleep by 80%.
How Is Sleep Improved?
Sleep is improved because your body becomes relaxed. Once your body is relaxed, this helps your mind to relax, which then prevents neurological cross messages from taking place.
These messages tamper with the regular happenings of our day, which can induce anxiety as well as stress. It’s usually these disorders that then mess up the messages causing our legs to become restless.
What Is Restless Leg Syndrome
Restless leg syndrome (RLS) otherwise known as Willis-Ekbom disease is when our legs feel an urge to keep moving about, even when no reason exists. Most times, the symptoms will begin in the late evening while becoming severely uncomfortable when in bed. People who experience this disorder are often exhausted and will experience day time sleep which can affect their daily schedule.
Many people who experience RLS often report that not only does this disorder affect their sleep, but it also affects their relationships as well as work and school. Concentration and lack of memory is another effect individuals with RLS will find they have to contend with daily.
RLS can start at any age but is most commonly found among middle-aged women who have varicose veins. If men are diagnosed with RLS, it can sometimes mean an early death.
How Is The Disorder Diagnosed
Although there are not any particular diagnoses for RLS, your physician may use four individual facts to see if you have restless leg syndrome.
- You need to move your legs while trying to get sleep even though no reason exists.
- You notice that once you move around your symptoms go away.
- Your symptoms with your legs seem to increase as evening is drawing closer.
- The symptoms are often worse at night, which disrupts your sleep.
In addition to confirming diagnoses with the four above criteria-based assessment, your doctor will also check for iron levels as well as he/she may ask you to sleep overnight in a sleep study lab.
Who Can Suffer From RLS
Although there are certain things that may put you in a high-risk category, there is uncertainty as to if all these factors will come into play when any person is experiencing RLS.
These factors are:
- Chronic Illness – People who have kidney issues or diabetes may experience RLS. By treating the illness, it will often decrease the RLS.
- Medication – There are a few which may evoke RLS. The ones which cause most susceptibility are antinausea, antidepressants, and antihistamines.
- Pregnancy – Few women will develop RLS in the last three months of pregnancy, but usually, this will resolve itself once the baby is born.
- Family History – It can be passed down genetically from parents.
- Gender – although RLS can affect anyone, it’s usually more common in middle-aged women.
RLS affects up to 10% of the world population. Children as young as five can feel the symptoms.
What Are The Symptoms OF RLS
Often people who experience RLS will feel certain sensations within the limb; they can often be perceived as:
- Having bugs crawling on legs
- Can feel the calf muscles, being pulled
- Often a throbbing symptom can jolt a person out of sleep
- Lower legs have an achy or tired feeling
- Need to itch legs
- A jolt of electricity going to through limbs
Some individuals can have a hard time describing what exactly they are feeling. People who have RLS will not describe as feeling cramps or experiencing numbness, but will instead say they feel the need to move their legs.
On different days RLS sufferers will often experience various symptoms. Many times they will even experience all symptoms in the same night. There will also be times where the symptoms may disappear altogether, but they will often return unless they are dealt with.
Can Restless Leg Syndrome Ever Go Away
Although RLS cannot be cured, you can do little changes in your lifestyle to lessen the symptoms to go away. By making changes, you change the quality of your sleep as well as your reaction time to pressurized situations during the day. The natural help for restless leg syndrome I touch upon will have you sleeping without too much twitching at night.
Some people who don’t treat the symptoms can also suffer from depression, mood swings, or other health problems that can get in the way of living a good quality of life.
The main focus of lifestyle change is to relieve symptoms, improve sleep, and work on any underlying issues or habits which may impact RLS symptoms to become worse.
1. Develop Deep Breathing Skills
By practicing deep breathing exercise, you help to eliminate the stress, which can be induced as the evening progresses. Many times people have expectations of what’s going to happen, RLS is one based on expectations.
If you think it’s going to happen, then it most likely will. But if you practice deep breathing, you are letting your mind know how to ride through the symptoms. Once your mind rides through them, then messages may get less as well.
2. Stick To A Normal Bedtime Schedule
By having a bedtime routine, you teach your body to wind down. Never try to sleep after you have done something which requires you to use your mind, such as trying to balance budgets sheets or after disagreeing with a family on some family matter.
If you happen to experience this, it’s a good idea to go for a walk or read a book. Even having a nice long bath will help. This way, it will help your body to calm down to release melatonin which is the chemical required to get sleep.
Whatever routine you decide to follow, make sure it’s relaxing enough to help your mind drift towards sleep.
3. Get Regular Exercise
By doing gentle exercises every day, you can lessen the pain associated with RLS. Exercise will trigger blood flow to the leg muscles as well release endorphins which reduce stress but encourage sleep.
An added bonus to experiencing freedom from RLS, some people end up losing weight. Extra weight, especially the one which is held in the belly, is often associated with those who have restless leg syndrome.
But remember to check with your physician before you start any exercise regimen which you intend to start due to RLS. Medication might take a few days to kick, but exercise will start helping right away.
It will be an excellent habit to develop if you exercise at least three times a week. Make it a combination of stretching and resistance training, yoga is a great way to do both at the same time. Keep it to a maximum of 30 minutes per session, increasing the time based on your strength.
Never exercise close to bedtime. Your body will be too hyper to sleep, which will then induce the RLS symptoms.
4. Get Your Vitamins and supplements
Some have RLS because they lack the right vitamins or supplements. There are four vitamins and supplements you can use for RLS:
- Iron – a simple blood test will see if you lack iron. When the brain is low on iron, mixed messages can be sent out by the brain, which can cause involuntary movement of legs.
- Vitamin C & E – These two combined can help those who have diabetes or kidney issues which are one of the causes of RLS.
- Vitamin D – when taking vitamin D, you are increasing dopamine in the brain. This chemical helps to protect the brain from harmful toxins.
- Magnesium – This supplement helps to relax muscles. When there is too much calcium in the body, the magnesium helps to counteract by blocking the nerves from becoming overactive to trigger muscle contractions.
Over the years, much research has been done, which has provided evidence that vitamins and supplements can contribute to an easing of RLS symptoms to help improve quality of sleep. By being deficient, your body has to fight for whatever it can get, which triggers mixed messages to come from your brain.
5. Use Weighted Blankets
Weighted blankets will promote deep stimulation which can help to release serotonin. Adults who use weighted blankets often feel calm and less anxious. When receiving a warm, gentle hug, a person can feel more relaxed as well as comfortable knowing the blanket is providing the security of preventing them from tossing and turning.
This security is much welcomed by the mind, knowing stressful thoughts are lifted to remove even the fear of knowing RLS symptoms may flare-up. By receiving deep pressure stimulation to the legs, your nervous system will relax with the release of its messages.
Final Words About Natural Help For Restless Leg Syndrome
RLS can increase discomfort during sleep as well it can affect your other parts of life as well. For this reason, treatment should be commenced immediately before the disorder takes over your life. Give the tips listed here a try, if they don’t help then visit your physician to see what more can be done.
Don’t let the joy of life be robbed by something which can be lessened by making some lifestyle changes. Use these natural help restless leg syndrome remedies to get your full sleep.
Just remember not every treatment will work for all, you may have to try different things to see what works for you. Keep going until you find what works to help you get the sleep you deserve. Most important keep your stress levels low.
Share in comments below how you deal with itchy or restless legs.
Reading is my favorite thing to do. But other than reading, I enjoy discovering new techniques on how to do something in simpler methods. My daughter likes to call me the Renaissance woman. So I do have to live up to the name.
One of my main issues is sleeping, so I’m always searching for new ways to get a good night sleep, I’m more than happy to share them with you.
My posts are either geared towards pain or self-help. Pain posts because I suffer from ongoing cancer pain. In the past 6 years of my fight with cancer, I have learned many ways to deal with pain, especially when going to bed.
The self-help posts come from my work as a mental health counselor for over 15+ years. My background in counseling training is from UFV and RRU. I also have personal trainer certification from IFA, so I might throw in some exercise posts as well.