Restless Leg Syndrome
GET ENOUGH SLEEP.
Restless legs syndrome, or RLS, also known as Willis-Ekbom disease, can disrupt your life and make it hard for you to sleep. A disease of the nervous system, RLS can make it harder for you to be still, especially at night or when you are trying to relax or sleep, which can impact how much sleep you get. Fatigue tends to worsen symptoms of RLS—so getting enough sleep is key. Experts have found that going to bed at same time every night—and also getting up at the same time in the morning—can be very helpful. Some people with RLS find that going to bed later and rising later in the day helps in getting enough sleep.
HOT. COLD. COLD. HOT.
Alternating use of warm and cold compresses or water soaks for your leg muscles can help reduce cramping and ease pain associated with RLS. The cold reduces inflammation, where the heat promotes improved blood circulation. Try filling one bucket with cold water and another with bearable hot water. Put your feet in the hot water for three minutes. Then dip them in cold water for 10 to 60 seconds. Repeat two or three times. Try doing twice daily for most effective results.
S T R E T C H.
Stretching helps your muscles relax. Tight muscles and tight fascia—which is the connective tissue that surrounds muscle—can both exacerbate symptoms of RLS, like cramping. Start and end your day with a light stretching routine that focuses on you stretching your feet, calves, and hamstrings. Keeping your muscles limber can really help with RLS.
MOVE YOUR BODY.
Sitting for too long can exacerbate RLS, so get up and walk around during the day. If you work in an office, try getting up once every hour to grab some water (hydration is also good for RLS!). Getting moderate, regular exercise is good for everyone, but for those with RLS, may help relieve symptoms. According to research published in the Journal of Alternative and Complementary medicine, yoga, in particular, has been shown to have benefits for people with RLS, both lessening severity of symptoms and relieving muscular tension overall. Those with RLS that practice yoga regularly also reported better moods and sleep habits.
APPLE CIDER VINEGAR?!
Apple cider vinegar is an alkaline food that can help balance pH levels in the body as well as improve absorption of nutrients, and can be very helpful for treating RLS. Try adding one tablespoon of apple cider vinegar to a glass of water. Some people like to use tonic water—which is also great for alleviating RLS symptoms) with a splash of lemon. Drink about 30 minutes before going to bed—every day. Adding a little black strap molasses (also great for RLS) or honey can make a tasty drink, which some describe as being very similar to kombucha. But if you never get used to the taste you might try apple cider vinegar tablets. It’s a good idea to talk your doctor before starting a supplement regimen.
MAKE SURE TO GET ENOUGH IRON.
Studies have found abnormally low levels of iron in virtually everyone with the syndrome, and this is probably the most curable cause of the syndrome. Black strap molasses is rich in iron and other nutrients like potassium and calcium, and has been successfully used to treat the various symptoms of restless legs syndrome. Stir one tablespoon of black strap molasses into one cup of water and drink 30 minutes before going to bed. You can mix with apple cider vinegar for a tasty drink! Do this daily for best results. Also—eat iron-rich foods like Iron is found in beans, meat, leafy green vegetables, eggs, and whole grains.
MAGNESIUM MATTERS
A lack of magnesium has been tied to an increase in Restless Leg Syndrome symptoms. To increase your levels of magnesium, buy some pure magnesium supplements and take as directed. Talk to your health care provider to see if a higher dosage may be helpful for you.
AVOID CAFFEINE, ALCOHOL AND TOBACCO PRODUCTS.
Cut out caffeine, and avoid alcohol in the evening. Why? Coffee, tea, energy drinks, chocolate, sodas, can all contain caffeine and may aggravate RLS. Check the label, and try cutting caffeinated foods and drinks out of your diet or substituting decaffeinated versions. Alcohol should only be consumed occasionally, and should be avoided at night as it can also bring on RLS symptoms. And you should also avoid smoking and tobacco, which contains another RLS culprit—the stimulant nicotine.
TONIC WATER AS HEALTH TONIC.
Tonic water, a carbonated clear soft drink, contains quinine, a compound that can help settle the nervous system, has been found to provide relief from various symptoms of RLS. It acts as a muscle relaxant and improves blood flow to the muscles. Drink a 1/4 cup of tonic water before bed every night. You can also mix with apple cider vinegar and black strap molasses for a tasty drink!
CALM DOWN WITH CHAMOMILE TEA.
Chamomile is an herb that acts like a mild sedative to relax the nerves and muscles. Traditionally used to help treat insomnia and calm nerves, chamomile is widely regarded as a great, natural remedy for RLS sufferers. Regular use will help promote sound sleep. Enjoy a warm cup of chamomile tea to relieve tension and stress in the nerves and muscles. Drink it one to two hours before bedtime.
ENOY THE AROMA AND EFFECTS OF LAVENDER OIL
The aromatic scent of lavender is relaxing; it has a calming effect that can help reduce symptoms of RLS and help you sleep better. Before bed, rub a few drops of lavender oil on the bottom of each foot. You can also try adding a few drops of lavender essential oil to a warm bath. On The Dr. Oz Show, Dr. Mehmet Oz touted the use of lavender for relief of RLS symptoms, stating that he believes the scent is relaxing, which is beneficial for those with this condition.
TAKE A WARM BATH WITH EPSOM SALTS
A warm bath before bed is a classic way to wind down, mix with Epsom salts and you have a winning combination. An Epsom salt bath before going to bed can help you sleep better through the night. Why? Epsom salt has a high amount of magnesium sulfate, which can be absorbed through the skin that helps soothe sore muscles and relax frazzled nerves.
A BAR OF SOAP?
Yes! While it many sound strange, putting a bar of unwrapped soap under the sheets has helped alleviate RLS symptoms for many with the condition. For unknown reasons, this unusual home remedy has had success for many.
ENGAGE YOUR BRAIN
If you're feeling symptoms, try engaging an activity that absorbs your mind. Some activities that may work for you include reading an engrossing book or article, doing a crossword puzzle, writing, playing an instrument, or engaging in a stimulating conversation. These activities act as diversions and can help you feel better.
TAKE. A. DEEP. BREATH.
Stress exacerbates RLS. Breathing exercises can help. Use deep breathing techniques to help ease tension and relax. Try breathing in--slowly, taking the air deeply into your lungs, for a count of 3, and then slowly exhaling for a count of 3. Try doing 20 breaths this way, the relaxation that comes from this type of breathing will help you relax and sleep peacefully.
