Home remedies for restless legs syndrome (RLS) are becoming increasingly popular as people search for more natural ways to treat this condition. RLS is a disorder that causes an uncontrollable urge to move your legs, often accompanied by a creepy-crawly sensation. While there is no cure for RLS, there are several treatments that can help lessen the symptoms. In this blog post, we will discuss some of the most effective home remedies for restless legs syndrome.
1. Sleep routine
Establishing a bedtime routine can be helpful. This disorder is commonly associated with low evening cortisol levels. Proper sleep is essential to maintaining the circadian rhythm and keeping cortisol levels at a normal level. By establishing a sleep routine, you can promote a normal sleep schedule and improve sleep quality. A good sleep environment should be cool, dark, and free of distractions.
In addition to sleeping in a comfortable, cool room, establishing a consistent sleep schedule is also important for restless legs syndrome sufferers. Studies have shown that people who adhere to a predictable sleep schedule get the best quality of sleep. This prevents fatigue, which in turn helps them fight against exhaustion caused by restless legs syndrome. Ideally, you should aim to get seven to eight hours of uninterrupted sleep each night. To make it easier for you to sleep, you should set a time for bedtime that is at least one hour before bedtime.
Another sleep hygiene strategy for people with restless legs syndrome is to change their bed linens. A new bedsheet will not only freshen your sleep but will prevent skin irritation. It will also help you stay away from the television, which keeps you awake during the night. You should also make sure that your mattress is at a comfortable temperature. Creating a sleep routine is one of the best ways to treat the condition.
2. Hot bath or shower
Warm baths and showers can help ease the symptoms of restless leg syndrome. The sudden drop in body temperature helps to prepare the body for sleep. However, warm baths may only be effective for a mild case of RLS. If your symptoms are severe, you can use a weighted blanket to improve your quality of sleep. These blankets contain beads or pellets that are packed tightly in the corners. The weighted blanket is also made of thick padding to prevent loose seams. They weigh from five to 30 pounds and feel like a warm bear hug.
A warm bath is a great home remedy for restless leg syndrome. Warm water relaxes the muscles and helps prevent spasms. Epsom salts in the bath can help reduce the symptoms and set you up for a restful night’s sleep.
3. Warm or cold compresses
Home remedies for restless legs syndrome can help relieve symptoms and reduce anxiety. While cold or warm compresses may be soothing, they may not work for everyone. If you have restless legs syndrome, it’s important to see a doctor get a proper diagnosis. If you’re worried that you might have the condition, your physician can order tests and perform a sleep study to determine the cause. A doctor can also recommend medication management, including iron gluconate or sulfate.
You can also apply an over-the-counter pain reliever to your legs, which will also help reduce restless feelings and twitching. Avoid caffeine, alcohol, and tobacco before bed. Massage your legs gently before bed to relax and help you sleep better. Similarly, if you can’t sleep, try to take a relaxing bath before bed. If you find that the pain is bothersome in the morning, try distractions like playing a game or watching TV. Additionally, you can apply a cold or warm compress to your legs to help you fall asleep.
4. Compression wraps
A compression wrap can help alleviate the symptoms of RLS by sending signals to overactive nerves in the feet and legs. It helps your brain focus on other sensations and relieve restless leg syndrome symptoms.
Compression wraps are used to apply pressure to the muscles of the legs, which can help the brain focus on other sensations. One FDA-approved compression wrap, the Restiffic Restless Leg Relaxer foot wrap, applies pressure to specific muscles in the foot to send signals to overactive nerves. It has been shown to relieve the symptoms of restless legs syndrome.
Another popular home remedy for RLS is to wear compression socks and stockings. The compression in compression socks and stockings counteracts the uncomfortable sensation of the leg muscles. The compression feels much less throbbing than the pain. This type of home remedy for RLS can also help with leg pain. Compression socks are great for restless legs because they allow the leg muscles to relax and allow you to sleep well.
5. Avoid Alcohol and Cigarettes
One of the best treatments for restless legs syndrome is to avoid caffeine, alcohol, and cigarette smoking. These substances impair blood flow to the muscles and can make the syndrome worse. A complete blood count can determine if you are deficient in iron. Your healthcare provider may also suggest taking an iron supplement if you have RLS. Listed below are some additional treatment options for restless legs syndrome. A thorough diagnosis is critical to determine if restless legs syndrome is the root cause of your condition.
Changing your sleep environment may be the best way to alleviate restless legs. Increasing BMI, smoking, and diabetes are all associated with restless legs. Low exercise and alcohol consumption are also risk factors.
6. Iron and vitamin supplements
While you may not have a serious medical condition, you may benefit from iron and vitamin supplements for restless legs syndrome. Iron is a heavy metal and can be dangerous in high doses. However, the brain needs iron to function properly. So, it’s important to get enough iron to help the brain function properly. Iron and vitamin supplements for restless legs syndrome are not a cure-all but can reduce the severity of symptoms.
One study found that Vitamin B12 and folic acid were associated with fewer episodes of RLS. Fortunately, folate can be found in foods like spinach and asparagus, as well as certain grains and cereals. Vitamin B12 is found in meat, dairy products, and eggs. Taking iron and vitamin supplements for restless legs syndrome is a good idea for anyone who has a magnesium deficiency.
Iron and vitamin supplements for restless legs syndrome are an effective way to help relieve symptoms and reduce fatigue. These supplements are useful only if your iron level is low. If you have a normal iron level, you’re unlikely to benefit from them. Taking them on an empty stomach is important because doubling up is dangerous and could even kill you. The best way to ensure that you’re getting the right amount of iron is to follow the directions carefully.
7. Massage Your Legs
Among the home remedies for restless leg syndrome, massage can help relieve and control symptoms. Whether you’re suffering from mild to severe RLS, you can benefit from massage. You can try self-massage at home or seek a professional to do the massage for you. Before beginning, consult your doctor. Certain health conditions, such as blood clots, may prevent you from receiving a massage.
Performing massage on your legs regularly can provide temporary relief and help you sleep better. Massage therapy improves the circulation of blood and lymph, bringing more oxygen and nutrients to the legs and the rest of your body. Also, massage encourages the movement of lymph fluid, which helps your body fight off infection.
8. Get Regular Physical Activity
Whether you suffer from mild restless legs syndrome or severe symptoms, getting regular physical activity may help you control the symptoms. Mild cases can be alleviated by moderate exercise and getting adequate sleep, while severe cases may require prescription medicines. Before seeking medical treatment for RLS, it may be helpful to consult with your doctor to determine whether your condition is related to another medical problem. Some treatments for RLS include changing your daily routine, taking a cold or hot bath, and avoiding substances that may worsen the condition.
Gentle exercise can help you manage the symptoms of RLS, and it is particularly important to do so within a few hours of bedtime. Walking, biking and swimming are all suitable forms of physical activity for people with RLS. While moderate exercise is beneficial, vigorous exercise can worsen symptoms. Instead, choose gentle activities such as yoga or cycling. You may also want to consider wearing a Fitbit or smartwatch to track your progress.
Conclusion
If you are experiencing restless legs syndrome, there are a few home remedies that may help to alleviate your symptoms. Try increasing your intake of magnesium and iron, exercising regularly, and avoiding caffeine and alcohol. If these measures do not provide relief, please consult with your healthcare provider for additional treatment options. Have you tried any of these home remedies for restless legs syndrome?
Dr. Declan Pouros
A senior academic researcher, reviewer, and editor, Dr. Declan Pouros is also an internationally accredited psychotherapist. He earned his PhD in Psychological Counseling and Guidance, and in the years since, he has taught in the Department of Psychological Counseling and Guidance himself.He has also authored papers that have gone on to appear in such world-renowned journals as the European Journal of Psychological Assessment, Psychological Reports, the Scandinavian Journal of Psychology. Asia Pacific Psychiatry, and Computers in Human Behaviour.
