Restless legs syndrome affects as many 12 million Americans, according to the National Institute of Neurological Disorders and Stroke. This neurological disorder is characterized by bothersome sensations in the legs, especially when trying to rest or sleep. Although seeing a doctor about treatment options is important, individuals can also make simple lifestyle modifications that may prevent or ease the feeling of having restless legs.
Step 1
Quit using alcohol, caffeine and tobacco products. These things may contribute to the bothersome "restless" sensation, explains the MayoClinic.com.
Step 2
Take daily iron, folate or magnesium supplements if you are deficient in these nutrients, according to the National Institute of Neurological Disorders and Stroke. Ask a doctor which supplement may be most useful for your specific situation
Step 3
Maintain a regular sleep schedule. Strive to go to bed at the same time each night and wake up at the same time each morning.
Step 4
Get regular, moderate exercise. Avoid exercising too excessively, however, as this may exacerbate restless legs syndrome.
Step 5
Perform a mentally challenging activity before bedtime, such as solving a crossword puzzle or reading a thought-provoking book. This provides a distraction and may make it easier to fall asleep without experience restless legs, according to National Heart, Lung and Blood Institute.
Step 6
Engage in stretching exercises. Stretch all the muscles of the body to promote relaxation, but spend some extra time stretching the muscles of the legs in particular.
Step 7
Practice relaxation techniques, such as yoga, mediation or deep breathing exercises, to alleviate stress. This may be particularly useful right before bed, suggests the MayoClinic.com. Massaging the leg muscles also may help.
Step 8
Apply heat to the legs. Use a heating pad or hot water bottle to ease the restless sensation. Taking a hot bath may also prove beneficial.
Step 9
Visit a doctor. Work with the doctor to rule out any underlying physical conditions that may be causing the condition. In addition, ask your doctor if any of your current medications could be triggering the restless legs sensations.
Step 10
Ask the doctor if medication would be appropriate for your situation. Discuss the advantages and disadvantage of common medications used for the treatment of restless legs syndrome, including dopaminergics, benzodiazepines, opioids and anticonvulsants.
Step 11
Follow your doctor's recommendations to treat the condition. Continue to work with your doctor to find an appropriate treatment, as restless legs syndrome often requires a combination approach in treatment options.
Tips and Warnings
- Plan long periods of inactivity during the time of days when your symptoms are usually less severe when possible.
- Always call a doctor if there is a change in your symptoms or if new symptoms occur. Restless legs syndrome can interfere with sleeping, which may lead to drowsiness during daytime hours. Use caution while doing anything that requires alertness if you are experiencing difficulty sleeping due to your restless legs. Continuously not getting enough sleep may lead to serious complications, including mood swings, depression and other health problems, according to the National Heart, Lung and Blood Institute.
