The best home remedies for the restless legs syndrome

The best home remedies for the restless legs syndrome

If you are kept awake of the relentless urge to move your legs at night, which is the main symptom of the restless legs syndrome (RLS), you have probably searched for opportunities to find relief.

The need for remedy is important, not only because of the symptoms, but also because the syndrome can sensitively disrupt sleep, which in turn leads to other problems. Even if a complete relief is difficult to achieve, there are home remedies that can alleviate the symptoms.

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

What causes the restless legs syndrome?

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

There are some possible causes, but Dr. Berkowski points to the two main causes:

genetics. Although the genetic components that cause RLS have not yet been fully clarified, studies indicate that certain genes increase the risk of RLS. In addition, studies have shown that people with RLS are very likely to have a family member of the first degree that also suffers from the disease.

iron deficiency. "Low iron levels can influence the way the brain processes the sensations that lead to these RLS symptoms," says Dr. Berkowski. “And the iron level drops at night, which is a reason that RLS is worse at night.

Certain prescription drugs can alleviate the RLS symptoms, including medication for seizures. But there are also some things that you can do at home to relieve these symptoms.

home remedies for the restless legs syndrome

In most cases, many of the home remedies to relieve the RLS symptoms are simple and painless and do not require a recipe or a visit to the doctor. However, if your symptoms are serious or continue, you should see your doctor.

warm (or cold) compresses can be soothing

heated or cooled compresses, which are often used to relieve swelling in injuries and other diseases, have a long tradition as home remedies. According to Dr. BERKOWSKI can be effective by conveying the brain a new feeling that reduces the unpleasant sensations of the restless legs syndrome.

You can buy an inexpensive cold or warm compress in the shop, but the easiest way is to soak a fabric in cold or warm water and put it on the skin.

hot bath or shower

If compresses are not the right one for you, a hot bath or a hot shower can also help relieve the symptoms, says Dr. Berkowski. Since the RLS has its origin in the brain, the key factor is the distraction of the impulses that emerge from the brain. "If you can stimulate your legs, it can help to interrupt the feedback loop to the brain," he says.

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

compression wrap

Another way to direct your brain to other sensations are compression wraps. Dr. Berkowski points out that there is currently a foot wrap on the market.

This foot wrap exerts pressure on certain muscles in the foot, which, according to the theory, is sent to certain signals to overactive nerves, calm the nerves and muscles and relieve the RLS symptoms.

The hook on this compression wrap is that it must be prescribed by a doctor. But if you have such a wrap, you can keep it next to your bed if you still feel like it late at night. "Any kind of stimulation of the legs is helpful," says Dr. Berkowski. Even rubbing or massaging the legs can temporarily provide relief.

take more iron

An iron deficiency in nutrition can safely relieve the RLS symptoms. The catch is, said Dr. Berkowski that you need to know how high your own iron level is. Iron preparations are certainly a way to increase these values, but you should definitely advise yourself with your doctor. "If your iron level is already normal or even too high, more iron will not help you get these advantages," he adds.

If you have an iron deficiency, there are many healthy opportunities to absorb iron through nutrition. "The consumption of red meat can really increase the iron level," says Dr. Berkowski, and if you are a vegetarian, the consumption of tofu, legumes, lentils and spinach is a way to get this iron.

More iron -containing foods are eggs, fish and nuts such as cashews and almonds.

Avoid these things before going to bed

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

• nicotine
• alcohol
• sugar
• caffeine

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

If you have an allergy to wheat or dairy products, but these products still consume, this could also be a reason for problems. "Allergies against wheat and dairy products can cause inflammation, which in turn lead to problems with iron absorption," says Dr. Berkowski, "So you should keep that in mind."

do sports (in an appropriate framework)

Since the RLS goes hand in hand with the urge, to move the legs, there is a way to relieve this urge to move the legs. "A light to moderate walk in the late evening can significantly relieve the symptoms," says Dr. Berkowski. “And people who are active all day also seem to have fewer symptoms than people who are sedentary.

This approach also contains some paradoxical problems. If you are too active at night, you could wake your body more if you actually had to switch off. So make sure that you move enough to relieve your symptoms, but not too much.

also be careful when you are very active all day long. "People who move strongly during the day, e.g. on a long bike tour or a particularly long run (including marathon training), may be able to trigger these symptoms," explains Dr. Berkowski.

pregnancy and restless legs syndrome

The syndrome of the restless legs affects between 20 and 30 % of the pregnant women. One of the main causes of this is, not surprising, iron deficiency. Iron is an essential part of nutrition during pregnancy because the risk of developing iron deficiency anemia is higher.

in connection with the already mentioned connection between RLS and iron deficiency, it is not difficult to recognize this connection. If you work with your doctor to ensure that you maintain your iron level and other important vitamins, you can relieve these symptoms.

As long as your health permits and your doctor gives the green light, easy physical activity also helps, be it through walks, aerobics or other exercises for the lower body area that stimulate the muscles.

The good news is, said Dr. Berkowski that the RLS, if it was no problem for her before pregnancy, will most likely subside within a few months after pregnancy.

When should you take advantage of help?

Of course home remedies also have their limits. If these ideas do not work for you -and you do not work for everyone -you should not hesitate to obtain the advice of a sleep expert.

Not everyone who suffers from restless legs has to see a doctor, but serious cases can be very stressful. "Some people feel so desperate and helpless," says Dr. Berkowski that your lack of sleep can lead to depression and anxiety.

he advises to see a doctor if one of the following points applies to you:

You have difficulty falling asleep or holding out, and feel tired or sleepy.
Your sleep is interrupted at least two or three times a week.
If these home remedies are still not sufficient, your doctor can give you more information about prescription medicines that can help you.
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