How to Prevent Restless Legs Syndrome
It’s bad enough when you can’t get to sleep and you just lie there,staring at the ceiling. But people who suffer from restless legs syndrome don’t just lie there. They are seized by an uncontrollable urge to move their legs. Their legs actually Twitch or jerk, While they experience the sensation of something squiggling under their skin. Consequently, restless legs syndrome can lead to problems associated with sleep deprivation, such as anxiety and depression.
Researchers say this is a condition still shrouded in much mystery. Although there seem to be connections with other condition-such as heart, lung, and kidney disorders; circulatory problems; and arthritis-the culprit sometimes appears to be as simple as excessive caffeine consumption or too little exercise.
The Following home remedies are designed to help you combat this problem. If you find that your legs are still twitching, However, it’s time to get a medical evaluation.
Get up and Walk.
Walking around may be the only thing that helps, says peter Hauri, Ph.D., professor of psychology and director of the Mayo Clinic’s Insomnia Program in Rochester, Minnesota, A midnight stroll through the house may calm your legs enough to keep them still when you go back to bed.
Check out your caffeine consumption.
“The first thing I’d ask is, ‘Are you using too much caffeine or any other kind of stimulant that might be interfering with your falling asleep and jazzing your body up,’ “say Richard B. Rosenbaum, M.D., A clinical associate professor of neurology at Oregon Health Sciences University in Portland Coffee,tea,chocolate, sodas, and even over-the-counter medication may contain caffeine. Try cutting your consumption of caffeine-containing foods and medication (or Substituting decaffeinated varieties) to see if your condition improves.
Try aspirin.
It’s typical of the mysterious nature of this ailment that some things work for some people but not for others, While some people may react unfavorably to the caffeine in aspirin products, other people find that taking a few aspirin before bed will help them avoid restless legs, says John H. Philips, M.D., Lassen Professor of Cardiovascular Medicine at Tulane University School of Medicine in New Orleans.
Modify your medication.
Some over-the-counter medications contain mild stimulants, warns Rosenbaum, “These might interfere with sleep and make the restless legs worse,” he says. Example are some cold medication and allergy pills. Ask your pharmacist it any medication your are taking contain stimulants.
Take a bath.
Hauri says there may be many types of restless legs syndrome, but one type that may be related to circulatory problems probably would respond to a bath. “One might try a hot bath about an hour before going to bed, “he says.
Change your temperature.
A change from hot to cold, or cold to hot, may do the trick. Try putting a hot pad or hot pack on your legs for a short while, If that doesn’t work, drape a cool towel over your legs, or dip your feet in cool water.
Pump iron into your diet.
There are some indication that an iron deficiency may contribute to restless legs syndrome. Try eating more iron-rich foods, such as lean res meats, dark-meat poultry, spinach, and beans(such a kidney and lima).
Make a bedtime habit.
Get into a regular routine that will help your mind and body prepare for bed. “Some people can help themselves get to sleep by developing a habit, like having a glass of milk before bedtime, or some sort of nighttime clue to their body that it’s time to go to bed ,”say Rosenbaun.
Stick to a sehedule.
Getting to bed at about the same time each night and allowing for a full night’s sleep may help avoid the fatigue that could be a contributing factor to restless legs syndrome.
Soothe your stress.
Stress may not be the cause of restless legs syndrome, but “stress or anxiety or lack of sleep will aggravate it, ” say Myron M. Laban, M.D., director of the Department of Physical Medicine and Rehabilitation at William Beaumont Hospital in Royal Oak, Michigan . Try to eliminate some of the stress in your life. Regular exercise and prudent diet and health habits may help.
Exercise your ligs.
“What I tell my patients is they should at lest try a week of intense 20-minute or 30-minute leg exerises, which is bicycling or fast walking, ” says Hauri . Try exercising once a day for a week to see if it helps to calm your legs.
Stretch your legs.
Rosenbaum tells his patients to do the same kind of stretches runners do before embarking on a run, But he tells them to do them right before they go to bed. “The best way to do that is to stand about a yard away from a wall and lean forward.”
Wear socks to bed.
Hauri notes that a lots of people who suffer from restless legs syndrome also seem to have cold feet. Although nobody has studied has studied the connection, it might not hurt to bundle up your tootsies before bed.