How to Ease Restless Legs Syndrome and Get Some Sleep

After a long day, going to bed and getting rest is probably the first thing on your mind. If you go to bed sleepy only to have your legs twitch, itch, and tingle, keeping you awake, you may have a deeper problem that needs to be addressed—restless legs syndrome (RLS).

This frustrating condition makes falling asleep difficult because it worsens at night. It also may flare up after sitting down for an extended period. Not only does RLS make it challenging for you to fall asleep, but it can also disrupt your partner because moving around is what can provide you instant relief for restless legs at that moment.

Fortunately, there are some things you can do to alleviate RLS symptoms. First, let’s take a deeper dive into the condition itself and the possible causes.

What Is Restless Legs Syndrome?

Restless legs syndrome, also known as Willis-Ekbom disease, is a nervous system condition that causes an uncontrollable need to move the legs. People with this condition feel the need to move around because of the physical sensations they feel in their legs. These sensations are described as tingling, crawling, creeping, or electric. Some people may realize that sitting, laying down, or resting may worsen symptoms

Is RLS Life-Threatening?

RLS is not a life-threatening condition. Some people may have mild RLS symptoms, which seems to be the more common case. This can be taken care of with a certain routine and a few lifestyle changes.

RLS and Sleep

People with severe RLS symptoms may realize how it impacts their life more than people with common cases. Severe RLS can lead to conditions like sleep deprivation. Being up all night with these uncomfortable sensations takes away from the quality of rest you can get, especially with receiving deep sleep. As a domino effect, the lack of sleep can lead to things like the following:

• Depression
• Stress
• Anxiety
• Lack of focus throughout the day
• Difficulty being social and more

The longer you have this condition and allow it to go untreated, the bigger chance it has to spread to other areas of your body. People with untreated RLS may begin to realize similar feelings in their arms.

What Causes RLS?

Finding the exact cause of RLS can be difficult. According to scientists, there is no direct cause of restless legs syndrome. Instead, there are different things that may be considered that can affect your body in this manner.

Chemical imbalance

There is a part of the brain that is referred to as the basal ganglia. The basal ganglia uses the neurotransmitter, dopamine, to perform some of its functions. Dopamine is the neurotransmitter that is responsible for sending messages to muscle groups and nerve cells in the body. When there isn’t enough dopamine, it creates an imbalance with other hormones.

A lack of dopamine can lead to involuntary movements in the leg. If this problem continues for too long, it can cause damage to the nerve cells. These damaged nerve cells then become responsible for causing a reduction in the amount of dopamine that the brain can produce.

Many people with RLS report having symptoms later in the day. This is because dopamine levels naturally decrease as time goes on throughout the day.

Preexisting health conditions

Sometimes, RLS can be caused by other health conditions. If this is the case for you, getting to the root of your symptoms is the most important task. Trying to treat RLS symptoms without treating your preexisting health condition may not yield the best results. Here are some of the most common health conditions that can cause RLS:

Iron deficiency anemia

One of the most common causes that many scientists draw a line back to when looking at the causes of RLS is low iron levels. Even without diagnosed anemia, iron deficiency can still be a cause for concern with RLS. When iron levels are low, it can affect how the brain processes sensations in the body.

Just like dopamine, iron levels naturally decrease when it gets close to nighttime, which may be another reason why RLS symptoms are more prominent at this time.

Kidney disease

The main function of the kidneys is to clean out toxins from the blood and transform the waste into urine to leave the body. When the kidneys have a low function, this can cause build-up that decreases the storage of iron in the blood. Low iron can be a direct cause of restless legs syndrome.

Parkinson’s disease

Parkinson’s is a brain disorder that causes uncontrollable movements like shaking and trouble with basic coordination. People with this condition may be given prescription medications to help lessen their symptoms. Certain medications may lead to restless legs.

Sleep conditions

Many people with sleep apnea, a common sleep disorder, also report having RLS. Although, scientists have not been able to fully discover the relationship between sleep apnea and RLS.

Other possible causes

Pregnancy

For some women, pregnancy may cause or make RLS symptoms worse. This is due to the hormonal changes that the body sees throughout pregnancy. RLS may be a common occurrence in the third trimester of pregnancy. If this is the cause of your RLS, it usually disappears after delivery.

Genetics

Some things in life are unavoidable, including health conditions. RLS may run in the family, especially if the condition starts after 40. Researchers also found that people with RLS tend to have a first-degree relative with the condition as well.

Things You Can Do to Relieve Symptoms of RLS:

Most of the time, relieving RLS symptoms can be done at home without having to get a prescription from the doctor. You should consider seeing a medical professional if symptoms are persistent even after forming proper habits. Here are some things you can do at home to help bring some relief:

Apply heat or cold before bed.

There isn’t a lot of science that backs up how heat or cold can help symptoms, but organizations like the Restless Legs Syndrome Foundation recommend it. For ages, heating and cooling have been used to take care of muscle injuries. Scientists believe that in the same way it helps injured muscles, it can help muscle sensations.

A soak in a hot bath before trying to sleep can help relieve the tingling, aching, or itching sensations this condition causes. Using warm compresses or heating pads to warm the legs can also help provide relief.

On the contrary, some people find ice packs are better for alleviating uncomfortable sensations. Different temperatures may trigger RLS symptoms, so use what works for you.

Get massages.

Just like heat and cold therapy, there isn’t much science to back up how massages can help relieve symptoms. Many people report seeing a difference in their symptoms after massaging their legs—with a focus on the calf muscles—at night.

If you have a partner or household family member willing to help you out, make a massage a nightly ritual. You can trade off 10-minute massages for each other. If you’re on your own, there are plenty of handheld massage tools available that you can use to help you get to sleep.

Make exercise a daily habit.

Exercise is an important habit to incorporate into your daily routine, regardless of having RLS. Without exercise, your muscles and joints become more and more restricted and you become more at risk for many other health conditions. If you have RLS, regular exercise can help lessen the symptoms, helping you fall asleep faster.

Be sure to avoid working out late before bed, especially for intense exercise. Doing intense exercise late in the evening can worsen your symptoms. Instead, try these Sleep Moves on BetterSleep. These are gentle exercises that you can even do in bed that prepare you for sleep. These exercises can help provide relief and take your mind off of symptoms.

Practice good sleep hygiene.

RLS is worsened by poor sleep and fatigue, creating a vicious cycle of poor restful sleep.

For overall better sleep, it’s important to have a good bedtime routine. A bedtime routine consists of everything you do to prepare yourself for sleep at night, including going to sleep and waking up at the same time every day. A calm and comfortable bedroom environment also helps ease you into sleep.

Treat digestive problems.

Studies have shown there is a link between restless legs and certain gastrointestinal conditions, like irritable bowel syndrome (IBS). It isn’t completely understood how the two are linked. But, if you have any troubling digestive symptoms, see your doctor for an exam and suggestions on how to manage them. Doing so will probably help you sleep better.

Get more iron in your diet.

As discussed earlier, low iron can trigger restless legs syndrome, whether it’s full anemia or just an iron deficiency. If you suspect you may have low iron, you should see your doctor to confirm it. This can help you determine any measure you need to take to prevent other health conditions and emergencies. Taking iron supplements can greatly improve your symptoms, but only if you’re already low on iron. Your doctor will recommend the right amount to take.

Practice yoga and stretch.

Just like other types of regular daily exercise, yoga and stretching are just as important for your health. These practices can help drastically improve symptoms that come with RLS. One study was conducted with 10 women who suffered from RLS symptoms. Yoga and stretching were said to improve all of their symptoms, while simultaneously putting them in a better mood and reducing stress. All of these factors lead to quality sleep.

If you are adding stretches to your daily exercise routine, but sure to incorporate stretches that focus on the calf and upper leg muscles.

Apply pressure.

Applying pressure on your legs can also help reduce your symptoms. When you apply pressure on certain points in the foot and legs, it sends messages to the brain to tell the muscles to relax. Some ways that you can apply pressure include:

• Compression socks and sleeves
• Kinesiology tape
• Foot wraps

If you use things like wraps to apply pressure to your legs, be sure to apply them to the correct areas of the legs. Applying pressure to the wrong area can potentially worsen your symptoms.

Wrapping It Up

Unfortunately, RLS is a lifelong condition and can only be managed. However, there are many practices and habits that can help lessen the discomfort that it may bring. Decreasing the amount of caffeine and alcohol that you consume can also help you have a more comfortable rest.

If you’re looking for ways to wind down after a long day that won’t interfere with the type of sleep you get, the BetterSleep app has many meditations and exercises that can help you get proper rest. Visit the app today to find out more.