If you find that something isn’t quite right with your lower limbs at night – beyond the usual ‘falling asleep’ sensation – you may have a case of restless legs on your hands. It is estimated that up to 10% of the population in the United States may have restless legs syndrome with many suffering a mild form of the disorder. To get an upper hand on symptoms, you may want to consider the benefits of restless legs home remedies.
Restless Feet Remedies 20 Restless Legs Home Remedies
What is Restless Legs Syndrome?
Restless legs syndrome (also known as RLS or Willis-Ekbom disease (WED) disrupts the neurological system by creating the irresistible urge to move the legs. Many patients experience what they describe as unusual or unpleasant sensations in the legs that creeps, tugs or pulls. Since RLS mostly takes place in the evening, it can pose a detrimental threat to the quality of your life and sleep.
Causes and Symptoms
Patients diagnosed with restless leg syndrome typically experience a strong urge to move their legs – often accompanied by uncomfortable sensations. Their symptoms worsen when they are not moving around and are at their peak during the night. Movement of the legs can provide temporary relief. Restless legs cause a person to have trouble falling or staying asleep. Throughout the night, periodic jerking of the legs may occur every 20 to 30 seconds.
Home Remedies for Restless Legs
Restless legs just don’t put a damper on your nighttime activities and quality of sleep, but the next day, you can suffer the effects of sleep deprivation. In the end, you might find it hard to complete tasks and concentrate at work and school. Your relationships and health can suffer. To learn about ways to treat and prevent symptoms, consider the following restless legs home remedies:
a) Chamomile Tea:
Before going to bed, drink a cup of chamomile tea to relax your muscles and induce a restful night of sleep.
b) Avoid Caffeinated Foods:
Many people suffer restless legs symptoms at night because of their intake of caffeine. If you significantly reduce the number of sources in your diet, you can get a better handle on nighttime sensations. Big culprits include chocolate, coffee, tea and soft drinks.
c) Massage:
Increasing the circulation and relaxation to muscles, massage is a good way to treat the symptoms of restless legs. The best results are reported when heat or ice packs are incorporated into the treatment.
d) Aspirin:
Taking two aspirin before going to bed can help lessen the intensity of your restless legs symptoms.
e) Green Leafy Vegetables:
If you are lacking folate, you can add the B-vitamin by eating more dark, green leafy vegetables, such as mustard greens, spinach and kale.
f) A Nice Walk:
If you walk around before going to bed, you might be able to better manage the symptoms of restless legs syndrome.
g) Wiggle Your Feet:
Wriggling your feet back and forth can help fight restless legs symptoms when they start to emerge.
h) Drink More Water:
At night, contractions and leg cramps can occur if you don’t have enough fluids in your system. To prevent the effects of dehydration, it is recommended to drink at least 6 to 8 glasses of water on a daily basis.
i) The Way You Sleep:
Try out different sleeping positions to find the one that causes fewer restless legs symptoms.
Cool Water:
A cool water soak of your feet can help calm some of the sensations associated with restless legs syndrome. Approach this remedy with care because water that is too cold can lead to nerve damage – meaning you should avoid adding ice to the water.
j) Heating Pad:
The warmth of a heating pad can soothe the discomfort of restless legs at night.
k) Say ‘No’ to Stimulants:
Alcohol, caffeine, and tobacco have been known to trigger restless legs symptoms, so it is highly suggested to make lifestyle changes that cut down on your intake of such stimulants.
l) Eat a Small Dinner:
Some doctors will tell restless legs patients to eat a smaller dinner instead of having a large meal before going to bed. The action of digesting a lot of food has been linked to triggering symptoms.
m) Iron:
If your restless legs syndrome is associated with an iron deficiency, increase your intake of foods high in iron, such as fish, clams, oysters, beef, pork, and poultry.
n) Folate:
Some people with restless leg syndrome have exhibited a deficiency in folate. Taking a supplement will boost your body’s supply. Since folate is a water-soluble B vitamin that naturally occurs in food, you can also eat sunflower seeds, dried herbs, spinach, soybeans, garbanzo beans, pinto beans, asparagus, and peanuts.
o) Set the Mood for Sleep:
When you feel less stressed before going to bed, you are less likely to suffer from restless legs. For example, create a bedtime environment that includes quiet, as well as just the right room temperature to make your night comfortable.
p) Calcium and Magnesium:
Some restless leg patients experience muscle spasms because they don’t have enough calcium and magnesium in their system. Increase your intake of foods containing these minerals, such as yogurt, milk, cheese, green leafy vegetables, nuts, and seeds. You can also take a supplement.
q) Stretch Your Legs:
Before going to bed, get in the habit of stretching your calves, hamstrings and butt muscles to prevent or lessen the intensity of your restless legs.
r) Wear Socks:
When coldness is a trigger of your restless legs, start wearing socks to bed.
s) Evaluate Your Medications:
There are some medications that can worsen the symptoms of restless legs, including anti-nausea and anti-dizzy drugs (such as meclizine, Compazine, Phenergan and Reglan), antidepressants (such as Elavil, Prozac, Lexapro and Effexor), and psychiatric drugs that treat conditions, such as bipolar disorders and schizophrenia.
t) Distractions:
When you indulge in activities, it can help your mind and body to relax. Have fun with a crossword puzzle or play a video game. Take up needlework, crocheting, or another hobby. Watch television until you fall asleep or get lost in your favorite book.
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