The best home remedies for restless legs syndrome

The best home remedies for restless legs syndrome

If you're kept up at night by the unrelenting urge to move your legs, which is the main symptom of restless leg syndrome (RLS), you've probably been looking for ways to find relief.

The need for relief is important, not only because of the symptoms, but also because the syndrome can severely disrupt sleep, which in turn leads to other problems. Although complete relief is difficult to achieve, there are home remedies that can ease symptoms.

We spoke to sleep doctor Dr. J. Andrew Berkowski to learn what causes RLS and what you can do about it.

What causes restless legs syndrome?

According to Dr. According to Berkowski, restless leg syndrome is primarily a sensory problem of the brain and not of the legs. But these problems affect the muscles and nerves in the legs. “It's not 100% a brain problem, but it causes these abnormal sensations in the leg area,” he says.

While there are a few possible causes, Dr. Berkowski points out the two main causes:

Genetics. Although the genetic components that cause RLS are not yet fully understood, studies indicate that certain genes increase the risk of RLS. Additionally, studies have shown that people with RLS are likely to have a first-degree family member who also has the disease.

Iron deficiency. “Low iron levels can affect the way the brain processes the sensations that lead to these RLS symptoms,” says Dr. Berkowski. “And iron levels drop at night, which is one reason RLS is worse at night.

Certain prescription medications can relieve RLS symptoms, including anti-seizure medications. But there are also some things you can do at home to relieve these symptoms.

Home remedies for restless legs syndrome

In most cases, many of the home remedies for relieving RLS symptoms are simple and painless and do not require a prescription or a visit to the doctor. However, if your symptoms are severe or persistent, you should see your doctor.

Warm (or cold) compresses can have a soothing effect

Heated or cooled compresses, often used to relieve swelling from injuries and other illnesses, have a long history as home remedies. According to Dr. According to Dr. Berkowski, they can be effective by giving the brain a new feeling that reduces the unpleasant sensations of restless legs syndrome.

You can purchase an inexpensive cold or warm compress at the store, but the easiest way is to soak a cloth in cold or warm water and place it on your skin.

Hot bath or shower

If compresses aren't right for you, a hot bath or shower can also help relieve symptoms, says Dr. Berkowski. Since RLS originates in the brain, the key factor is the distraction of impulses emanating from the brain. “If you can stimulate your legs, that can help break the feedback loop to the brain,” he says.

A hot bath or shower offers two levels of relief, he adds. "The hot water opens blood vessels and promotes circulation. However, when you step out of the shower, you are hit by a wave of cold air that lowers your core body temperature, which can promote sleep.

Compression wrap

Another way to redirect your brain to other sensations is with compression wraps. Dr. Berkowski points out that an FDA-approved wrap, the Restiffic® Restless Leg Relaxer Foot Wrap, is currently on the market.

This foot wrap applies pressure to certain muscles in the foot, which, the theory goes, sends certain signals to overactive nerves, calming nerves and muscles and relieving RLS symptoms.

The catch with this compression wrap is that it must be prescribed by a doctor. But if you have a wrap like this, you can keep it next to your bed for when you still feel like it late at night. “Any kind of stimulation of the legs is helpful,” says Dr. Berkowski. Even rubbing or massaging your legs can provide temporary relief.

Consume more iron

A lack of iron in the diet can certainly relieve RLS symptoms. The catch is, according to Dr. Berkowski, that you need to know what your own iron level is. Iron supplements are certainly one way to increase these levels, but you should definitely consult your doctor about this. “If your iron levels are already normal or even too high, more iron will not help you achieve these benefits,” he adds.

However, if you are iron deficient, there are many healthy ways to get iron through your diet. “Eating red meat can really increase iron levels,” says Dr. Berkowski, and if you are a vegetarian, eating tofu, legumes, lentils and spinach is one way to get this iron.

Other foods containing iron include eggs, fish and nuts such as cashews and almonds.

Avoid these things before bed

When it comes to what you shouldn't consume, Dr. Berkowski's four things to avoid to relieve your RLS symptoms:

• Nikotin
• Alkohol
• Zucker
• Koffein

“These substances are all known to trigger RLS symptoms,” says Dr. Berkowski.

If you have an allergy to wheat or dairy products but still eat these products, this could also be a cause for problems. “Allergy to wheat and dairy products can cause inflammation, which in turn leads to problems with iron absorption,” says Dr. Berkowski, “So that’s something to keep in mind.”

Do sports (within appropriate limits)

Since RLS is accompanied by the urge to move the legs, one way to relieve this urge is to move the legs. “A light to moderate walk late in the evening can significantly relieve symptoms,” says Dr. Berkowski. “And people who are active throughout the day also seem to have fewer symptoms than people who are sedentary.

However, this approach also presents some paradoxical problems. If you're too active at night, you might wake up your body more when you should be winding down. So make sure you exercise enough to relieve your symptoms, but not too much.

Additionally, be careful if you are very active throughout the day. "People who engage in vigorous exercise during the day, such as a long bike ride or a particularly long run (including marathon training), can potentially trigger these symptoms," explains Dr. Berkowski.

Pregnancy and Restless Legs Syndrome

Restless leg syndrome affects between 20 and 30% of pregnant women. One of the main causes of this is, unsurprisingly, iron deficiency. Iron is an essential part of the diet during pregnancy as the risk of developing iron deficiency anemia is higher.

Combined with the previously mentioned connection between RLS and iron deficiency, it is not difficult to see this connection. Working with your doctor to ensure you maintain your iron levels, as well as other essential vitamins, can help relieve these symptoms.

As long as your health permits and your doctor gives the go-ahead, light physical activity can also help, be it walking, aerobics, or other lower-body exercises that stimulate the muscles.

The good news is, according to Dr. Berkowski says that if RLS wasn't a problem for you before pregnancy, it will most likely resolve within a few months of pregnancy.

When should you seek help?

Of course, home remedies also have their limits. If these ideas don't work for you - and they don't work for everyone - don't hesitate to seek advice from a sleep expert.

Not everyone who suffers from restless legs needs to see a doctor, but severe cases can be very distressing. “Some people feel so desperate and helpless,” says Dr. Berkowski said her lack of sleep can lead to depression and anxiety.

He advises seeing a doctor if any of the following apply to you:

You have difficulty falling asleep or staying asleep and feel tired or restless.
Your sleep is interrupted at least two or three times a week.
If these home remedies still don't do the trick, your doctor can give you more information about prescription medicines that may help you.
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