But you can also sleep on your side; just add a pillow between your legs from the knees to the thighs for extra support and improved circulation. You can also try elevating your legs to a 45-degree angle to better increase blood flow to your legs and make sleeping more comfortable.
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.
But there are ways to stop RLS with home remedies. The remedies include massaging the affected area, taking a warm bath, and stretching the muscles. You can also try over-the-counter medications or supplements to help relieve the symptoms.
Lie on your back with your legs extended up against the wall at a 90-degree angle. Stay in the position for 5 to 20 minutes to ease restless legs syndrome.
Elevation - Some people find relief by elevating their legs and allowing gravity to pull blood back toward the heart. Supplement - There is some evidence to support horse chestnut seed extract as a treatment for circulatory disorders of the veins.
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.
Restless legs syndrome (RLS), known as a kind of neurological disease, is prevalent but easy to be ignored. Studies have demonstrated that massage therapy can effectively reduce the symptoms of patients with RLS and improve their quality of life.
Seated calf stretch: Try this exercise in bed to help relieve RLS cramping and discomfort that can keep you awake. Sitting in bed, straighten your right leg and flex your right foot toward you, clasping your hands around your toes. Pull your toes toward you and hold for 20-30 seconds. Repeat with the opposite leg.
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.
Some people with RLS further develop mood swings, depression, or other health problems. There's no cure for RLS. But if you have the disorder, lifestyle changes and medication can help improve your quality of life.
Conclusion. Taking magnesium and vitamin B6 supplements can reduce the severity of symptoms of RLS/WED patients and improve their sleep quality.
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).
Restless Legs Syndrome #1: Medication
“The most common RLS triggers are prescription and over-the-counter medications,” Dr. Buchfuhrer says. Because they block dopamine, the worst culprits include: Over-the-counter antihistamines, cold and allergy medications (Sudafed, Tylenol, Alka-Seltzer, Benadryl)
RLS wreaks havoc on sleep because lying down and trying to relax activates the symptoms. Most people with RLS have difficulty falling asleep and staying asleep. Only getting up and moving around typically relieves the discomfort. The sensations range in severity from uncomfortable to irritating to painful.
Ram says pillows can be a great tool, too. Use a body pillow to put some space between you and your partner, and also have them put a pillow between their legs to minimize movements. Getting separate blankets can also help prevent the relentless kicking from uncovering one of you in the middle of 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.
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.
The cause of restless legs syndrome in most cases is unknown. Research shows that affected people often have too little or malfunctioning iron in the brain. “We also know that there's some problem with the dopamine system, and patients often have a good response to dopamine medicine,” says Allen.
While we don't have a cure, we have beds to recommend that may help ease your RLS symptoms as you sleep. The best mattresses for restless legs syndrome have low motion transfer, middle-of-the-road firmness, and features that accommodate a variety of sleeping positions.
Stress or emotional upset can make symptoms worse. Most people with RLS have rhythmic leg movements when they sleep.
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.
Estrogens. There is a complex relationship between estrogens, dopamine, and movement disorders in RLS [32]. Estrogen acts as a dopamine antagonist in schizophrenia [33] and this has been hypothesized as its role in RLS, but it may be changes in level rather than the absolute level that influence RLS expression [32].
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.