8 Ways To Get Restless Legs Relief
Restless legs are characterized by an aching, creeping, or prickling sensation in the legs when sitting still or laying down. The condition affects up to 10% of adult Americans, and can causes serious health issues as it gets in the way of sleep. Not getting enough sleep can cause all manner of issues including fatigue and impaired mental function. Here are some tips on how to get restless legs relief.
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2. Adopt Proper Sleep Hygiene
Having good sleeping habits and better sleep hygiene is something everyone can benefit from, but it’s of particular importance for anyone who struggles to sleep at night. Getting more sleep might not necessarily eliminate restless legs, but it can offset the sleep deprivation and sleep-related issues of having it. Here are some tips on proper sleep hygiene;
Go to bed and wake up at a consistent time
Keep sleeping areas cool and dark
Have as few distractions as possible in a bedroom
Avoid using electronics before bed. And keep them out of the bedroom
Adopting healthy sleeping habits improves quality of sleep and helps you manage the symptoms of restless legs and get some relief from them.
3. Try Supplements
There are several potential causes for restless legs, with iron deficiency believed to be one of the biggest risk factors. Iron supplements have been shown to help provide restless legs relief. It’s easy to find out if you have an iron deficiency through a blood test, so talk to your doctor if you think you might have one.
If it turns out you do then there are lots of iron supplements you can take. In an extreme case you may need an IV drip but it isn’t likely. Supplementing vitamins B,C,D, and E has also been shown to offer relief. Talk to your doctor about supplements and if they might help your condition.
4. Get More Exercise
Exercise can give restless legs relief. Moderate exercise has been shown to help to alleviate mild symptoms of restless legs. Aerobic exercises and resistance training that focuses on the lower body are most effective. Not only does exercise help reduce restless legs symptoms, but it also improves sleep quality. It’s only natural that these effects would combine and create an effective way to relieve RLS. Just remember to practice everything in moderation. Working out too hard could make the problem worse rather than better.
5. Practice Stretching and Yoga
While all exercise is beneficial, stretching and yoga exercises have shown themselves to be particularly beneficial for restless legs relief.
One study from 2013 showed that women got restless legs relief after practicing yoga for eight weeks. It also improved their mood and reduced stress levels for a compound effect that led to better sleep overall. Other studies have shown the benefits of yoga on sleep and RLS.
Stretching is also beneficial for restless legs. It would take more research to understand the “why” but we do know that it works. So sign up for a yoga class or stretch out your legs at home and see if it relieves your restless legs. Once again, practice moderation. Intense yoga, such as hot yoga or DDPY programs, are not recommended. They can do more harm than good, when it comes to RLS.
6. Get a Massage
Having a leg massage is another way to get relief. Leg massage comes recommended by several health organizations, including the National Sleep Foundation. They recommend using massage as a simple and effective at-home treatment to manage restless legs.
Not only do massages relax muscles and improve circulation, but they also increase dopamine release and make you feel good. These effects come together to leave you feeling more relaxed, better able to sleep, and come with reduced restlessness.
It is not fun to alter the diet, but if your restless legs changes to the better, than it is worth it. And in some cases you can just eat earlier in the day. Less sugar, carbohydrates, coffee will do good for your health in general, and maybe for your restless legs. Exchange the bad habits with tea, leafy greens and food that is full of minerals and vitamins.
A big sallad before bedtime gives You lots of B vitamins, fiber and potassium, if you add some nuts and avocado, than you will be ready for a better night.
8. Take Immediate Action
Sometimes symptoms will still are up no matter how many preventative measures you take. There are some things you can do to get immediate relief if that happens. The first thing to do is to just give in and move around a little. Not moving will only make things worse in the long run. Get up, walk around your bed, and lie back down.
Another thing to try is distracting yourself. Get your attention away from what’s happening in your muscles with an activity or a game. Solve a puzzle or read a book. Find a proactive way to stimulate your brain and take your mind off of things.
It can help to do some stretching when symptoms are up. Stretch your calves, rotate your ankles, or do some yoga. Light exercise not only keeps symptoms at bay but also provides relief from RLS when you need it the most. The same applies to pressure. Wear compression socks or have a leg massage and see if that helps.
Restless legs causes all manner of problems you can live with, but the sleep issue makes the problem big. It’s important to know how to manage or handle symptoms. We recommend checking out MEDZOCK, the new wearable device for restless legs. It comes with a 60-days money back guarantee, so you can try at no risk. You can view MEDZOCK here.