If you always have an uncontrollable urge to shake your legs while resting, sitting, or sleeping in the evening or often happens at midnight, you may have a condition called Restless Legs Syndrome, medically known as Willis-Ekbom disease.
This habit of always moving your legs while sitting and tossing and turning while you are sleeping is an unconscious effort of your body trying to ease the tingling, crawling tingling, aching throbbing. Or painful itching in your legs, especially in calves and thighs due to nervous system disorders. The longer the condition, the more likely your symptoms will affect your arms or other parts besides your legs.
Restless Legs Syndrome can interfere with your sleep and rest to make you feel even more exhausted. There is no cure for restless leg syndrome. But with mild self-care measures and lifestyle changes, you can manage and minimize the annoying sensations of restless legs syndrome.
Here are ways to treat restless legs syndrome naturally:
1. Limit your caffeine and alcohol consumption
Does caffeine make restless leg syndrome worse? Consumption of too much caffeine or alcohol before bedtime may worsen your symptoms of restless legs syndrome during sleep. Caffeine and alcohol are stimulants that stimulate your nerves and brain to become more active. Therefore, limiting your caffeine beverages (coffee, chocolate, caffeinated sodas, and tea) and alcohol intake better still avoids them.
Additionally, tobacco can worsen restless legs symptoms. So stop smoking or avoid cigarettes close to bedtime.
2. Soak yourself in a hot bath right before bed
Do hot baths help restless leg syndrome? Take a bath in warm water before bed as a way to tackle restless legs syndrome. Warm temperatures can dilate your body’s blood vessels, and render more blood flow to your legs to ease numbness and tingling. Dr. Jessica Vensel Rundo of the Cleveland Clinic Center for Sleep Disorders recommends using warm or cold compresses on your legs to relax tense muscles and reduce the uncomfortable sensation caused by restless legs syndrome.
3. Get up and move
How can I get immediate relief from restless leg syndrome? Your tingling sensation can be stopped more quickly by walking a little. Therefore, when your urge to shake your legs begins to ignite, immediately get up and move around for a short period to ensure the normalization of blood supply, thereby eliminating numbness and tingling.
Your body isn’t designed to stand and sit all day. Standing or sitting for an extended period will worsen your symptoms of numbness and tingling. If you are on a long flight or in the cinema, choose a chair on the edge of the aisle to make it easier for you to stretch your ankles and calf muscles.
4. You should always stretch your legs before bed
Before going to bed, stretch your inner thigh muscle, ankles, calf, and upper leg to relieve tingling and itching in your legs. Practicing yoga or pilates can also help.
What exercise is good for restless leg syndrome? Regular simple exercises such as walking, swimming, and cycling can help stop your symptoms of restless legs syndrome.
Additionally, regular massage is a healthy practice to overcome Restless Legs Syndrome.
5. Reexamine the medications you are taking
What aggravates restless leg syndrome? Some medications, like antidepressants, antipsychotics, allergies, and colds, to tramadol, anti-nausea medications, can worsen your restless Legs Syndrome symptoms. Therefore, check and reexamine all the medicines you are using and talk to your doctor about switching the type of drug or reducing the dose to treat restless legs syndrome.
6. Eat a more iron, magnesium and vitamins D food
Iron deficiency is one of the leading causes of restless Legs Syndrome. Numerous studies have pointed out that iron supplements can alleviate restless Legs symptoms. Therefore the best way to treat this condition is to make sure you consume healthy food that contains a huge amount of iron, magnesium, and vitamin D. If necessary, you can also take supplements, but first, consult a doctor!
Final word: Not everyone with restless Legs Syndrome obliges to see a doctor, but if your symptoms are debilitating. Talk to your doctor to find the best treatment plan for you.