The symptoms associated with restless leg syndrome (RLS) are due to problems within the nervous system. The exact cause of RLS is still not known. According to the National Institute of Neurological Disorders and Stroke, this condition creates a need to move the legs, as well as crawling, pulling, itching or other unpleasant sensations. It tends to be worse at night and can interrupt sleep. If you have this condition, speak with your physician to help develop a plan to manage your symptoms. In some cases, lifestyle changes--along with the right medication--can help to lessen the severity of this condition.
Try Dietary Changes
While RLS cannot be cured, some situations can make your symptoms worse, according to the Restless Leg Syndrome Foundation. Talk to your doctor or a registered dietitian about eliminating foods that may exacerbate your symptoms. A diet that is deficient in minerals and vitamins or too high in alcohol or caffeine can contribute to RLS. Smoking can also exacerbate symptoms. Try a period of cutting out certain foods or drinks, while eating well-balanced meals. If your condition responds, then slowly add things back into your diet. This will help you to identify trigger foods. If you do have a vitamin or mineral deficiency, a medical professional can recommend the right kind and amount of supplements to help.
Find Ways to Relax
Living with a condition like restless leg syndrome can be stressful. Finding ways to calm your anxiety can help manage your symptoms. The Mayo Clinic suggests taking a warm bath or using a hot tub to relax your muscles. Applying a heating pad can also help. You may find it best to try these techniques before going to bed as this condition tends to get worse at night. Learning a mediation or relaxation technique may help you to calm your body and mind. You can focus on your breath or a calming word to take your mind off your troubles. You can use self-suggestions or guided imagery to help your body relax. Mind-body movement techniques, such as yoga and Tai chi, can teach you to relax through movement. You may need to try a few different techniques before you find the right fit.
Establish Good Sleep Habits
If you allow yourself to get overtired or you feel anxious at bedtime due to worsening symptoms, you may develop insomnia. According to the National Institute of Neurological Disorders and Stroke, developing regular sleep habits can help to alleviate some of RLS symptoms. The same tips that help with sleep disturbances can be used by those with RLS. Go to bed and get up at the same time every day so your body develops a natural sleep schedule. Be in bed just for sleep or for sex and keep the room dark and at a comfortable temperature. If you are struggling to fall asleep, get up and move around until you feel tired. You do not want to exercise too much too close to bedtime, however, as that can interrupt sleep. Any activity to challenge your mind, such as a game or a crossword puzzle, before sleep can help relax you.
Exercise Regularly
The right amount of exercise can be beneficial for those with RLS. In a study published in 2006 by the "Journal of the American Board of Family Medicine," participants who engaged in a 12-week exercise program had a significant reduction in symptoms. The program consisted of aerobic exercise, such as walking on a treadmill, and strength training for the legs. Benefits from exercise were noticed as soon as six weeks after starting the program. Before starting any new exercise routine, check with your doctor. Working with a physical therapist or qualified personal trainer can help you to get started safely.
