A condition called restless legs syndrome involves leg pain and uncontrollable urges to move your legs, especially while lying or sitting down.It's difficult to travel long distances in planes, trains, and cars because of the effects of RLS.Genetics, iron deficiency, and other chronic diseases are some of the causes of RLS.If you experience ongoingRLS, it is important to see your doctor as they may need to test for a number of conditions.Natural remedies and lifestyle changes can help with the symptoms of RLS.
Step 1: The focus should be on getting a good night's sleep.
In some cases, the chronic lack of good sleep can cause the syndrome.Insomnia is often thought of as a result of RLS, but it can also be a cause as muscle fibers can get twitchy and over- active without enough sleep.Establish a cool, quiet and comfortable sleeping environment to practice good sleep hygiene.Establish a sleep schedule.Don't sleep in on the weekends if you go to bed and rise at the same time each day.If you want to improve sleep, ask your doctor to prescribe vibrating pads.
Step 2: It's a good idea to avoid alcohol and caffeine.
If you have RLS, you should avoid alcohol and caffeine.Alcohol can make you sleepy, but it won't stop you from sleeping.It's difficult to fall asleep when you have more thoughts and brain activity.Coffee, green tea, colas, energy drinks, and chocolate contain some form of caffeine.If you want something soft to drink, try a soft drink with no caffeine.If you have RLS, you should have a beer.
Step 3: You should exercise your legs.
RLS is felt in the legs and can be described as uncontrollable twitching, tingling, creeping, pulling and/or achy pain that's triggered by resting.It is possible to get to sleep easier by exercising your legs in the afternoon or early evening.Go for a walk in your neighborhood, ride your bike, take swimming lessons, or try the stair climber at your local gym.Overdoing it during the day or working out too late in the evening may make things worse.If you can't sleep during the night, walk around your bedroom for a few minutes shaking your legs.Put your legs against a wall and lie on the floor.Try to get a leg massage.
Step 4: Take care of your legs.
It's not entirely a muscle problem, but treating your leg muscles can give you short-term relief.Stretching your legs on a daily basis at the beginning and end of each day can help prevent the muscles from getting tight and feeling restless at night.To stretch the back of your legs, bend over at the waist.Hold the stretch for 30 seconds.If you want to stretch the front of your legs, you have to balance yourself against a wall and bend the knee of one leg.If you want to do the other leg, hold for 30 seconds.Wrap a towel around your foot while sitting or lying on your back to stretch the calf muscles.Pull the towel towards your head and feel a stretch in the calf muscle as you pull the toes up.For at least 30 seconds, hold this position.You should repeat three to five times.Before stretching a muscle, make sure it's not cold.Walk around the house for a few minutes to warm up your legs.
Step 5: Take a warm bath.
Taking a warm bath in the evening just prior to bed can help relax muscles.The warm water improves circulation and relaxes muscles.Get ready for bed after soaking in the tub for 20 minutes.It's rich in magnesium, so adding it to your bath may help soothe achiness.The combination of hot water and salt can make symptoms of RLS worse if you run your bath water too hot.Don't stay in the bath for too long for the same reason.
Step 6: The packs should be warm or cool.
Using the same logic as taking a warm bath, placing warm packs or bags on your legs prior to sleep may relax the muscles.Buy a few small herbal bags infused with lavender or other relaxing essential oils, or a rice heating pack, and zap them in the microwave for a short time before applying them to your legs.Allow them to soothe your legs for 15 minutes or so while you read or watch a movie.Cool packs might have a benefit, but don't apply ice packs because they can cause your legs to shiver and get worse.Cool and moist towels should be applied to your legs if it's warm in your room.
Step 7: Keep hydrated.
Dehydration from not drinking enough water can make existing symptoms much worse.Symptoms of dehydration include muscle twitching in the legs.If you're exercising, playing sports, or spending time outdoors on hot or humid days, you should aim for eight 8-ounce glasses of water a day.Decaffeinated beverages can promote dehydration, so don't drink them.Fresh fruit and veggie juices, herbal teas, and low-fat milk are some of the good sources of hydration.Almond and rice milk are good for you.Symptoms of dehydration include fatigue, headaches, extreme thirst, dry mouth, and confusion.
Step 8: Try relaxing techniques.
relaxation techniques, such as meditation, yoga or deep breathing, can help soothe your muscles and relieve the symptoms of RLS.Learning how to relax is helpful for RLS symptoms because muscle tissue is sensitive to stress.Relaxing techniques can be practiced throughout the day, but they may be most effective just before sleep.Ask your doctor, Chiropractor or massage therapist to refer you to a yoga instructor.
Step 9: Discuss possible causes of RLS with your doctor.
There are many causes of restless leg syndrome.If you speak to your doctor about RLS, they will be able to rule out any underlying causes.It is possible that RLS is associated with cardiovascular disease, diabetes, and Parkinson's disease.
Step 10: Do you know about dopamine agonists?
Your doctor may prescribe medication when you have severeRLS symptoms.Dopamine agonists, which replace the dopamine in your brain, are the preferred prescribed drugs.Parkinson's disease can be combated with dopamine agonists because they reduce the urge to move restless and twitching muscles.ropinirole, pramipexole, and the rotigotine patch are commonly used dopamine agonists.
Step 11: Consider anti-seizure drugs.
The pain signals in the nerves that feed the muscles of the legs can be slowed or blocked with medication that can control seizures.The drugs can offer short-term relief by affecting the calcium channels within nerves.GABA enacarbil (Horizant) is the only FDA-approved anti-seizure drug.Anti-seizure drugs can make you sleepy, which can help you get a good night's sleep.
Step 12: Ask about sleeping drugs.
Sleeping medications can help promote sleep at night and sometimes act as muscle relaxants, but they don't usually eliminate leg sensations.Valium, diazepam, and alprazolam are commonly used for RLS.Try sedatives, such as eszopiclone (Lunesta).benzodiazepines and other sleeping medications are usually reserved for more severe cases of RLS because they tend to be very addictive and cause significant daytime drowsiness.
Step 13: Be careful with the drugs.
Opioids can relieve pain, but they can be addictive if taken in larger amounts.Opioids that are commonly prescribed include codeine, oxycodone, and oxycodone w/ acetaminophen.If your symptoms are mild or moderate, you should try other remedies first.
Step 14: Don't take certain medications.
Some medications can make the symptoms of RLS worse, so they should be avoided or dosages reduced under the supervision of your doctor.Anti-nausea pills, antidepressants, and cold and allergy remedies are included.Ask your doctor what the most problematic ones are.If you need to take any of these drugs due to another condition, your doctor may recommend adding drugs to help combat the symptoms.
Step 15: It's a good idea to supplement with iron.
Many people with RLS have low levels of iron in their system.A lack of iron reduces the body's ability to deliver oxygen to cells, which makes you feel very tired and causes muscles to act up.If you don't have enough iron in your body, get a blood test to see if you're a good candidate for iron supplements.Many sleep specialists recommend OTC supplements that contain ferrous sulfate since iron deficiency is a potential cause of RLS.Don't exceed the upper limits of 45mg of iron, as Iron dosages range from 10-30mg daily.Ask your doctor if it's appropriate for you.You should monitor your body's iron levels while taking iron supplements.Red meat, pork, poultry, seafood, beans, and dried fruit are all high in iron.
Step 16: Take magnesium supplements.
A growing concern in the U.S. is magnesium deficiency due to mineral depletion of soil and shift towards fast food.There are some side effects of magnesium deficiency.It is inexpensive and very safe to experiment with a magnesium supplement for a few weeks or so.The average daily dose of magnesium citrate supplements is 300-500mg.It's a good idea to take a B-vitamin complex because it helps with magnesium absorption.Most nuts, whole grains, and green leafy vegetables are rich in magnesium.
Step 17: Take vitamins C and E.
If you want to have healthy levels of vitamins C and E in your diet, take a 200 and 400 dose each day.If you take the vitamins, you may notice that the symptoms of RLS go away.Continue taking the supplements even if your symptoms go away, as long as they don't come back.
Step 18: Your legs are used frequently.
There are many reasons to get a professional deep-tissue massage.For short periods of time, massaging the muscles of your restless legs, particularly your calves and feet, may alleviate the symptoms.Try a 30-minute massage for your legs three times a week to see if it makes a difference.If your doctor prescribes professional massage, your health insurance may cover it.Ask your spouse, partner, friend, or family member for a leg rub if you can't afford massage therapy.To learn the basics, watch education videos.It's a good idea to drink lots of water after massaging your muscles to make you feel better.
Step 19: Consider other therapies.
Research shows that many people with restless leg syndrome use alternative therapies.Near-infrared light therapy is one of the treatments being sought.There isn't much evidence that they can be of benefit.If any of these alternative therapies can be of benefit, further high-quality studies should be done.