The restless syndrome is characterized by a burning and tingling sensation and an unresistible urge to move your legs. The condition mainly arises when you try to sleep or lying down in the same position for a longer time. Restless leg syndrome can be a severe problem because a lack of sleep can affect concentration, memory, and work productivity. The symptoms of restless leg syndrome can be mild to severe. In severe cases, RLS may significantly impact suffer’s day-to-day life. However, one can use natural remedies for the restless syndrome to mild the symptoms of the condition. Here is the list of some natural remedies that you should start using if you are experiencing RLS.
- Stretching: gentle stretching before bedtime might help in relieving the symptoms of restless leg syndrome. You can do calf stretch. Step forward and bend your front leg for this stretch while keeping your back leg straight in a slight lunge. For more support, put your hand on the walls. Then, repeat the same process on the other side. Stretching can help RLS so efficiently because it encourages relaxation, helping to soothe the nervous system, positively influencing RLS symptoms.
- Maintain a regular bedtime: going to sleep and waking up at the same time regularly can help you get better sleep. It may break the vicious cycle when suffering from RLS where fatigue, stress, and fatigue worsen your symptoms. Moreover, twitching and tingling ruin your sleep for another night. Get nine hours of sleep to feel the best throughout the day.
- Avoid caffeine: coffee, chocolate, tea, cola can give you a little energy boost due to caffeine present in it. However, they can make your RLS symptoms worse, even after hours. Avoid caffeine in all forms, and you will get better sleep at night. Moreover, many food and beverages contain hidden caffeine. So, watch out for these beverages, too. If you cut down on caffeine, keep in mind that it can affect people for as long as 12 hours.
- Warm or cool compresses: warm or cool pads often relieve inflammation caused by injuries and other conditions. They can also be effective for RLS by creating a new sensation for the brain to process, eliminating the uncomfortable sensation produced by RLS. Place a piece of fabric in hot or cold water and place it against the affected area.
- Get regular physical activity: mild to moderate exercise during the day pays off with better sleep at night. Schedule a walk or jog in the morning to have the maximum benefits. Working out too late in the night can create a hindrance to your sleep. Remember that you don’t have to indulge in an intense workout routine because it will worsen your RLS symptoms. An adequate workout is a boon to body, minds, and sleep. Find an exercise that makes you feel the best and reduces the symptoms of RLS.
- Keep your mind occupied: if you keep sitting ideally, RLS will trigger. You may get this irresistible sensation to move your legs. Activities that can distract your mind can ease your RLS symptoms. Read an interesting book or work on a crossword puzzle, play games on your tablet. Just keep doing things to keep your mind occupied.
- Massage your legs: a leg massage before bedtime can ease your RLS symptoms and help you get better sleep. According to a study, massage increases the amount of dopamine in urine by almost 30%. Massage changes the way the brain perceives the uncomfortable sensations in the legs. In addition to that, massage increases oxygen and nutrients delivery to tissues through enhanced blood circulation.
- Boost your iron levels: it is common for people to have lower levels of iron who are suffering from RLS. It can happen due to different types of anemia. You can go through a blood test to determine which type of anemia is and which element is causing it. Boosting your iron levels in a healthy range may help ease RLS symptoms. You can take iron supplements and can eat iron-rich food. Beef, turkey, fish, and chicken are great sources of this.
- Avoid cigarettes and alcohol: it may be tempting to reach out for a drink to help you hit the sack, but if you are suffering from RLS, it can affect your sleep quality. Tobacco and cigarettes are other substances that can trigger RLS symptoms and can make them worse. Nicotine present in tobacco affects the nervous system. So, avoid taking alcohol or tobacco to ease your symptoms. Try a warm glass of milk instead. Herbal teas like lemon balm, chamomile, and passionflower can help you relax and push you off to sleep.
The bottom line
Now that you have a clear understanding of home remedies for restless leg, you can start using them to ease RLS symptoms. But, of course, home remedies have their limits. If you have severe symptoms of RLS, then you can seek out help from a doctor.