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If you are troubled by an irresistible push to move your legs when you sleep, or if there is a horrible sore, stinging, or itching feeling in your leg keeping you awake at night, you might have a restless legs syndrome (RLS) which is a sleeping disorder. Providentially, restless legs syndrome has cure. Its cure includes healthy diet meals, medical treatments and some physical exercise with a therapist. It is imperative to observe these tips to assist you calm your restless legs in order to sleep comfortably at night.
Defining restless legs syndrome
|Restless legs syndrome is a known neurological impair that can hinder you from sleeping or resting. People with restless legs syndrome begin to experience painful leg sensation, which persist and gradually grow worse. At the same time, the urge to move your legs is irresistible.
Appreciating restless legs syndrome
Several research studies have revealed that in every ten people, one has restless legs syndrome. Getting aid and support has been something difficult. This has lead to various RLS victims not to get the required treatment. In most cases, doctors ignore restless legs conditions or are unable to identify its symptoms. As a result, they give wrong diagnosis and treatment. On the other hand, new victims of restless legs syndrome may not have any idea regarding the complication associated with restless legs syndrome.
Fortunately, the latest research has widened our knowledge regarding restless legs syndrome, leading to treatments that are more effective. There are many alternatives to help people having restless legs syndrome to find reprieve and get the needed sleep.
Causes of RLS
According to medical professionals, a discrepancy of dopamine causes restless legs syndrome. Dopamine is a chemical that convey signals between the brain and the nerve cells. This condition is hereditary. Approximately 60% of restless legs syndrome victims have a family member with the same condition. Restless legs syndrome is mainly common in older men and women. About 40% of pregnant women experience restless leg syndrome. Health problems including kidney failure, iron deficiency, diabetes, and rheumatoid arthritis can cause restless legs syndrome. .
Restless Legs Syndrome Signs and Symptoms
The signs and symptoms of restless legs syndrome varies from one patient to another. In addition, they are complicated to describe. Some explain the sensation of the legs as on fire, tugging, and itchiness, stinging or creeping while others claims that they feel an effervescent soda bubbling through their veins, deep bone prickle and insects crawling in their legs.
The symptoms of this medical condition range from gently irritating to rigorously disabling. You may suffer the symptom once, for example at night, or when you are stressed. In serious cases, the symptoms may spread to your arms
Signs and symptoms of RLS include:
Discomfort in the legs and the urge to move them- this is mainly associated with painful leg sensation, tingling, itching, creeping and agitation.
Rest activates the symptoms- in normal situation, working and activities activates leg pain. However, with restless legs syndrome the converse is true. The symptoms get severe during rest.
They symptoms are severe at night- RLS mostly erupt at night, particularly when sleeping or lying down. In serious conditions, the symptoms may start at daytime and worsen at night.
The symptoms lessen when you move your legs or walk- the painful sensations for a short while improve when you stretch, move, or massage your legs. The calm remains as much as you keep walking.
Night leg trembling- people with this condition may suffer a PLMD (periodic limb movement. PLMD is a type of sleep impair that include recurring cramping or jolting of the legs at night.
Lifestyle cure for RLS signs and symptoms
Various healthy habit lifestyles can assist to lessen the occurrence and relentlessness of restless legs symptoms. These include:
Adhere to a normal sleep timetable.-Having adequate sleep is imperative since tiredness can degenerate the symptoms of restless legs syndrome.
Doing exercise as per prescription-, daily exercise will decrease the symptoms of this medical condition. Excessive exercise may not be the good way forward as it may increase the symptoms of restless legs syndrome.
Reduce caffeine intake- caffeine worsen the restless legs syndrome. It is therefore important to stop or reduce taking tea, coffee and any other meals containing caffeine.
Stop using cigarettes and alcohol- the symptoms of this medical condition reduces or improves when you stop using cigarettes and alcohol.
Resolve to dietary supplements
Reduce weight and try doing relaxation procedures including meditation and yoga.
Self-help cure for Restless Legs Syndrome Treatment
The following procedures will enable you manage RLS
Put on compression stockings or socks or enfold your legs in bandages gently. The pressure build up may tend to reduce discomfort of RLS
Employ pillow between your legs. This will stop the compression of your legs nerves. Create a kind of work that will make you active.
At movies and on planes select a walkway seat. This will enable you to stand up and walk.
Allow yourself stretch breaks during long car drives or at work.
Simple stretching can aid you prevent the restless legs symptoms. These include: Calf stretch-, front thigh stretch and hip stretch.
How to calm restless leg syndrome symptoms in the instant
You can either do the following: Take a cold shower, massage your legs, stand up and walk, soak in a hot container, do leg exercise and stretches, engage yourself in a game or activity, apply cold or hot pack to your legs or take a pain suppresser.
In case, self-aid do not calm restless legs syndrome then it will be beneficial to see a doctor.
Others have described the moments as aching and tingling in the leg while others say the pain comes as it some bug is crawling up the leg or the leg itself is on fire.
For others, the sensation is in a form of itching or pulling. Many people with the Restless Leg Syndrome will experience Limb Movement Disorder, a condition that brings about repetitive muscle cramps and leg jerking movements during sleep.
One thing most people agree on is that this discomfort will last for more than hour.
Besides the legs, this tingling might also be felt in the feet, upper leg and arms.
However, it is hard to diagnose the condition in isolation because doctors will always look for other ailments when a person complains of these sensations in the legs.
Experts believe that lack of dopamine in the body affects the transmission of signals between nerve cells in the brain. This transmission failure is what causes Restless Leg Syndrome.
In most cases, RLS patients will primarily be diagnosed with deficiencies in folic acid, magnesium, iron and Vitamin B.
RLS is also found in people who have some of the following disorders; diabetes, Parkinson’s disease and persistent kidney failure.
Emotional stress can also aggravate RLS symptoms in a patient.
Furthermore, it can also be found in pregnant women and in people who use some medications such as calcium channel blockers and lithium.
Reports indicate that worldwide 1 out of every 10 people has Restless Leg Syndrome. It is also believed that the disorder is generic such that 60 percent of patients have a family history of RLS.
WHEN DO THESE SENSATIONS OCCUR?
The uncomfortable sensations mainly occur when you are seated in one place for a long time without movement. Due to idleness at night, the symptoms will be intense at night while you lie down. This makes it difficult for you to enjoy your travel, meetings or a peaceful sleep at any given time.
HOW TO TREAT OR PREVENT RESTLESS LEG SYNDROME
There are many things that one can do to prevent or treat RLS but this post will concentrate on those remedies that are deemed as self-help.
However, most of the self-help remedies are to do with change of lifestyle.
Try the following things to deal with Restless Leg Syndrome:
The immediate reaction by patients when it happens is by moving the leg in different positions in a bid to alleviate or eliminate the discomfort.
However, moderate exercise is recommended as a prime self-help remedy for RLS. This includes simple exercises like taking a walk, going up and down stairs, swimming and using jumping jacks among others.
In addition you can also draw a deliberate plan of keeping busy. This you can do through daily chores such cooking, paying bills, walking your dog, doing laundry. In whatever you do, just make sure you are mobile enough to keep your legs moving.
Before you go to bed, do some light jogging and walking for a few moments and when in bed do knee bends, stretch your legs and rotate your uncles among other things.
However, it should be noted that excessive training can sometimes make RLS worse than before.
To improve transmission of signals in the brain, you must also keep your mind always occupied. Read a book, play a game or solve a puzzle to help alleviate the symptoms.
b- Changing one’s sleeping schedule
When you get fatigue during the day, it only worsens the condition at night. It is therefore advisable that you reschedule the time you go to bed. Have standard time of going to bed every night. Stick to that time as you also execute the other complimentary remedies as given in this article.
c- Keeping your weight under check
People who are overweight have high chances of making their RLS condition worse. Go on a slimming regime to shed off some pounds. This will relieve and alleviate the symptoms overtime.
d- Hot bath and massage
It might sound an extra burden but be assured that whenever you get a hot bath soon before bedtime your condition will be manageable and you will never struggle with RLS during the night. Furthermore, consider getting a massage as well so that your nerves relax thereby giving your legs a calming effect.
In addition, read a book as you slowly hibernate into sleep.
e- Cut your caffeine, alcohol and nicotine intake
Caffeine has been known to aggravate RLS symptoms. With this in mind you must make sure you reduce your consumptions of caffeinated foods such as coffee, sodas, chocolate and tea among others.
You should also reduce your alcohol intake and don’t forget to reduce the number of cigars you smoke with a need to quit over time. Patients who have quit smoking have testified of improvement in regards to their RLS condition.
This might sound synonymous with taking a nap or sleeping but it is not. Here we mean, you indulge yourself in relaxation methods such as meditation and yoga. If these activities are practiced daily, one has high chances of alleviating RLS.
g- Stick to the right diet
Preventively, you must increase your mineral and vitamin consumption. Make sure you eat foods that are rich in Vitamin E, Vitamin B, iron, folic acid and magnesium among others.
Make sure you also drink plenty of water and cut on sugar and fructose intake.
h- Check your footwear
It is advised that you must put on appropriate footwear to avoid developing arches which in the end contribute toRestless Leg Syndrome.
If the following self-help cure for restless leg syndrome are taken into account, one has high chances of keeping their the disorder under proper check
No laboratory test can prove whether you have the restless legs syndrome symptoms. However, medical practitioners can diagnose it by analyzing medical past records and carrying out a physical observation. For full diagnosis, the doctor will need the following A blood test for level of iron, a full medical history, a diagnosis interrogation, and a survey to find out if any of your family members has the same signs and symptoms. The doctor will also examine the type of medicine you are taking as some prescription bought casually may worsen the symptoms.
Medications that can worsen Restless Leg symptoms
Antipsychotics, anti-nausea medications, antihistamines, antidepressants, over the counter sleeping drugs, and calcium channel blockers.
Medication for RLS treatment
Each person having restless legs syndrome respond differently to a particular medication. A certain medication cannot work in some patients but instead worsen the situation. The medications that function also become less effective with time. It is also imperative to appreciate the probable side effects including headache, nausea, and sleepiness during the day.