RLS can severely disrupt your sleep, making it difficult to fall asleep or return to sleep after waking up. Moving the legs or walking typically relieves the discomfort but the sensations often recur once the movement stops.
Ideally, have a cool, quiet, comfortable sleeping environment; go to bed and rise at the same time daily; and get at least seven hours of sleep nightly. Exercise. Getting moderate, regular exercise may relieve symptoms of RLS , but overdoing it or working out too late in the day may intensify symptoms. Avoid caffeine.
It is a condition where leg muscles contract and jerk every 20 to 40 seconds during sleep. These movements may last less than 1 second, or as long as 10 seconds.
If nerve cells become damaged, the amount of dopamine in the brain is reduced, which causes muscle spasms and involuntary movements. Dopamine levels naturally fall towards the end of the day, which may explain why the symptoms of restless legs syndrome are often worse in the evening and during the night.
Symptoms tend to be worse when inactive, including when relaxing or lying down. As a result, the symptoms of RLS often disrupt sleep. RLS affects 5 to 10% View Source of adults and 2 to 4% of children in the U.S. and it is found in women more often than men.
massaging your legs. taking a hot bath in the evening. applying a hot compress to your leg muscles. doing activities that distract your mind, such as reading or watching television.
These sensations can last for an hour or longer, slowly increasing in severity. While the sensations are most often bilateral, some patients experience them only on one side of the body. The most common time for RLS to occur is at night when the person lies down to sleep.
The cause of RLS is still unknown. Some cases are believed to be inherited. Some cases have been linked with nerve damage in the legs from diabetes, kidney problems, iron deficiency, certain medicines, pregnancy, sleep disorders, and alcoholism.
If nerve cells become damaged, the amount of dopamine in the brain is reduced, which causes muscle spasms and involuntary movements. Dopamine levels naturally fall towards the end of the day, which may explain why the symptoms of restless legs syndrome are often worse in the evening and during the night.
If you have RLS, you should also see a doctor if you are: Losing sleep often. Feeling depressed or anxious. Having trouble concentrating.
Magnesium supplementation is often suggested for restless legs syndrome (RLS) or period limb movement disorder (PLMD) based on anecdotal evidence that it relieves symptoms and because it is also commonly recommended for leg cramps.
Although there's no cure for restless legs syndrome, medications and lifestyle changes can help minimize symptoms and increase restful sleep. Cutting back on caffeine, alcohol and tobacco may help. Taking a hot bath, massaging the legs or using a heating pad or ice pack can also relieve symptoms.
Since the symptoms of the syndrome appear or worsen in resting and immobility times, these symptoms may improve by moving. Therefore, moderate exercise can be helpful (2). Exercises like walking, massaging, stretching, swimming, and stationary cycle can help relieve symptoms (12).
Sleeping on the side – add a pillow between the legs from the knees to the thighs for support. This will work to help to keep the nerves from compression to promote circulation and better sleep.
Over-the-counter medications such as acetaminophen or ibuprofen can be helpful in somepeople with RLS. The medications most commonly prescribed for restless legs syndrome are dopaminergic agents and gabapentin.
Dehydration may cause the urge to move the legs, so some people find drinking a glass of water stops the urges for a short while. soaking your feet in hot water just prior to going to sleep. wearing compression stockings or tights in bed. placing a pillow between your knees or thighs when lying in bed.
Fast facts on restless legs syndrome:
The condition is often caused by a combination of mental and physical factors. Women are more likely to be affected with RLS during pregnancy.
Restless Leg Syndrome is a common symptom of anxiety. We traced this symptom to the adverse effects of chronic stress. Specifically, apprehensive behavior stresses the body. A body that becomes chronically stressed can exhibit symptoms of stress.
Restless legs syndrome (RLS) is a neurological sleep disorder with frequent (39%) coexisting psychiatric comorbidities. Patients with any psychiatric comorbidity had fewer periodic leg movements in sleep. Psychiatric disorders should be taken into account in patients with RLS.
Restless legs syndrome may be frustrating for people with multiple sclerosis, who might already experience chronic pain and sleep difficulties. Although RLS is not a symptom of MS, it affects about one-quarter of people with MS.
Although RLS doesn't lead to other serious conditions, symptoms can range from barely bothersome to incapacitating. Many people with RLS find it difficult to fall or stay asleep. Severe RLS can cause marked impairment in life quality and can result in depression.
Stretches for RLS
Slightly bend your right knee and step your left leg back a foot or two, positioning its heel and foot flat on the floor. Hold for 20 to 30 seconds. Now bend your left knee while still keeping its heel and foot flat on the floor. For a deeper stretch, move your foot back a bit farther.
There's no single test for diagnosing restless legs syndrome. A diagnosis will be based on your symptoms, medical history and family history, a physical examination, and test results. Your GP should be able to diagnose restless legs syndrome, but they may refer you to a neurologist if there's any uncertainty.
The top three foods to avoid are chocolate, sugary sodas, and fried foods. Additionally, you will also want to avoid any foods or beverages that contain caffeine, since this can stimulate your nerves and make your symptoms more severe. These include coffee, tea, energy drinks, and chocolate.