Few things feel as good as crawling into bed at night after a long commute or a busy day at work. However, few things cause irritable feelings like not being able to sleep due to the sudden urge to constantly move your legs.
If you know this feeling, you may have restless leg syndrome. The good news is, we've tried to figure out how you can ease your discomfort and, better yet, prevent it from happening in the first place.
What is restless legs syndrome?
Restless legs syndrome (RLS or RLS), also known as Willis-Ekbom disease, is typically characterized by a feeling of discomfort in the legs and the overwhelming urge to move them . It is estimated that around 7 to 10 percent of the population may have RLS.
Restless legs syndrome is a sleep-related movement disorder in which the person describes an uncomfortable sensation, usually in the legs, after a period of inactivity.
RLS can wreak havoc on your sleep schedule, as the sensations generally arise at night (although, in some cases, symptoms can occur during the day). It can also be difficult to fall asleep or go back to sleep after waking up, and this lack of sleep can lead to a disruption in your daily routines, such as changing your mood and ability to concentrate, affecting your physical health or lowering your immune system. .
What are the causes of restless leg syndrome?
Although this syndrome can be inherited, a number of medical conditions, such as iron deficiency , kidney failure, pregnancy, and multiple sclerosis, can contribute to the symptoms. Sometimes RLS can exist on its own without any link to underlying genetics or health problems.
How can you alleviate RLS symptoms?
Staying active is extremely important when it comes to fighting the symptoms of restless legs. Experts recommend having a regular exercise routine to help reduce symptoms. As symptoms of restless legs generally appear after periods of inactivity, moderate exercise can help eliminate those sensations.
Incorporating aerobic activity and leg stretches into your daily routine can help support important muscle movements. A 2016 study, published in the Asian Journal of Sports Medicine, found that people suffering from RLS saw a decrease in symptoms after eight weeks of constant stretching.
Regular stretching can help increase elasticity and reduce stiffness in your body. Doing any type of quad, calf, and hamstring stretch will move your focus to the lower half and may help relieve tension in your legs. Creating a short stretching routine that you can do before bed can help ease the sensations you feel with restless legs syndrome.
In addition, certain lifestyle changes can also help alleviate RLS symptoms. Rest is very important, so lack of sleep is a major aggravation. Reaching a total of seven to eight hours each night is essential to restore your body.
Your diet can affect many aspects of your life, including restless legs. In some cases, nutrient deficiencies can make symptoms worse. Having a proper balanced diet is important and certain nutrients, such as iron when your levels are low, are associated with RLS.
Adding iron, magnesium, and folic acid to your diet can help with proper muscle contraction, which can also help improve your training performance! And reduce that nagging leg pain. Consider adding the following foods rich in these minerals to your plate to help ease your symptoms:
- Spinach
- Asparagus
- Whole grains
- Edamame
- Red meat
- Oysters
- Salmon
- Eggs
- Tofu
- Legumes
Caffeine and other high- sugar beverages can stimulate the nerves and agitate restless legs, especially around bedtime. It is not necessary to eliminate them completely, but to take them in moderation. Experts recommend that it is safe to consume up to 400 mg of caffeine (the equivalent of four cups of coffee) daily.
