Do you find that you have trouble getting to sleep or staying asleep because of a need to move your legs? You may be suffering from restless legs syndrome. Read on to find out more about what it is and what natural therapies may be of help to you.
What is Restless Legs Syndrome?
Restless legs syndrome (RLS) is a condition that is characterised by the overwhelming need to move the legs, and it is usually experienced when people are trying to sleep. The sensation that is felt in the calves is described as a cramp, soreness, or a creeping, crawling feeling. Around 5 in 100 people will suffer from RLS at some point in their life. Usually, it is felt in both legs, though it can occur in only one leg. The symptoms range from mild to severe. No one knows the cause of RLS and it can occur at any age. People that may be more likely to suffer from RLS include middle aged and elderly people, pregnant women, those that have a family history of RLS, people on antidepressants, and people that suffer from another sleep disorder called periodic limb movement disorder.
What to Avoid if you have Restless Legs Syndrome
Smoking is thought to make RLS worse, and studies have shown that RLS is more common in people that smoke. Therefore, it is wise to quit smoking. Reducing alcohol intake or avoiding alcohol can help with RLS, particularly if you have a family history of it. Avoiding caffeine can help as caffeine can make it harder to get to sleep. It can also trigger or worsen the symptoms of RLS. Be aware of your intake of tea, coffee, and caffeinated soft drinks.
Good Sleep Hygiene and Restless Legs Syndrome
Many people that suffer from RLS have problems falling asleep and staying asleep. This is where good sleep hygiene can help. Keep your bedroom cool, quiet, comfortable, and as dark as possible. Ensure that the bedroom is for sleeping only. Remove distractions such as computers, phones, and televisions. It is important to have a good sleep routine. This is best achieved by going to sleep and waking up at the same time each day. If you find that you cannot sleep, do not lie in bed awake. Get up for a while and try again when you feel tired.
Activities that Help Restless Legs Syndrome
There are some activities that can help with RLS. These include:
- walking or stretching – exercise will help with your circulation (poor circulation has been associated with RLS)
- taking a hot or a cold bath
- massaging the affected legs
- using heat packs or cold packs on the affected legs
- doing mentally challenging activities (such as a crossword puzzle)
Nutrition and Restless Legs Syndrome
Nutrition and diet can explain a lot about restless legs syndrome. An iron deficiency can sometimes be related to RLS. This is because iron is important for the production of the chemical, dopamine, a deficiency of which can cause disturbance in the body’s movements. Therefore, correcting the deficiency can be of great help. This can be done by increasing your intake of iron-rich foods or taking an iron supplement. Folic acid deficiency has also been associated with RLS, so supplements of folic acid can also be of help. Vitamin E has been shown to help with RLS as it improves circulation and the supply of oxygen to tissues and nerves. Magnesium can help with muscle spasms. Calcium plays a vital role in proper nerve function and muscle contraction, so supplementation may help with the symptoms of RLS.
Restless Legs Syndrome and Stress
RLS often worsens during times of stress. If this is the case for you, then stress management and relaxation techniques may prove to be invaluable. These techniques may include such things as meditation, taking a bath, doing a favourite activity, and so on. The key is to find something that works for you.
Herbal Medicine and Restless Legs Syndrome
There are some herbs that can help with RLS. These include:
- Astragalus – this herb balances and improves the function of the organs by increasing blood circulation and improving the absorption of iron.
- Butcher’s Broom – this herb helps to improve circulation, relieving pain and discomfort.
- Horse Chestnut – is used for healthy blood circulation.
- Zinc – in the case of RLS, zinc can be used to help the absorption of minerals such as iron, as well as being calming.
- Magnesium Phosphate – important for maintaining the body’s level of magnesium.
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