Restless Leg Syndrome

Affecting about 10% of Americans, Restless Leg Syndrome (RLS), also known as Willis-Ekbom Disease (WED), is a neurological condition that causes the uncontrollable urge to move your legs.  It is common to experience this urge in an uncomfortable situation because moving eases the feeling of unpleasantness temporarily, but most people experience during the morning or evening hours.  This condition can begin at any age, and it tends to worsen with age.  If left untreated, it can disrupt sleep patterns, making it difficult to fall asleep or causing you to wake up from sleep.  It is possible to manage the condition through simple self-care methods. 

• Since RLS can sometimes keep you from falling asleep, it is best to do as much as you can to regulate your sleep pattern.  This means that you should strive to go to bed at the same time every night, and eliminate screens about two hours before bed to help calm the brain.  Try a nighttime yoga sequence to promote relaxation, or engage in meditation.  Establish a nighttime routine by keeping a sleep journal, which will help you keep track of what works and what doesn't. 
• It can be beneficial to incorporate more stretching sessions into your daily routine, especially before bed.  Not only does stretching help to keep you limber, but it can also reduce symptoms of RLS.  Stretch your calf muscles by standing a little more than two feet away from a wall.  Keep your heels on the floor and lean toward the wall until you feel the stretch.  Alternatively, you can find a step or ledge, stand on the edge of it on the balls of your feet, and gently drop your heels off the ledge to stretch the calves. 
• People love caffeine and some people incorporate coffee runs into their daily routine.  Caffeine is a known RLS trigger, so it is best to eliminate caffeine from your diet to see if symptoms subside.  Most people consume caffeine throughout the day, and it can affect everyone's sleep schedule, but people with RLS end up experiencing the worst of the worst because it increases the restlessness or shaking.  Watch out for caffeine that is hidden in foods like chocolate, flavored liquids or electronic cigarettes, teas, and sodas.
• RLS patients may benefit from adding more magnesium to their diet.  Magnesium is essential for bone and muscle health, but it also helps to combat stress hormones and naturally relax muscles.  Magnesium-rich foods include almonds, Brazil nuts, spinach, pumpkin seeds, quinoa, avocados, bananas, cashews, kale, sesame seeds, and pine nuts.
• Some people with RLS have benefited from the use of weighted blankets, which are also used to help calm anxiety.  A weighted blanket can offer a counterstimulation to combat the feeling of restless legs.  Since restless legs may possibly be connected to anxiety levels, it may be worth it to give weighted blankets a shot. 
• As previously mentioned, caffeine can contribute to more intense restlessness, but other foods can also trigger bouts of restless legs.  It is wise to avoid certain foods, especially before bed, to help promote calm and more restful sleep. According to nutritionists, dairy products, alcohol, tobacco, and foods that are rich in sugar can trigger restless legs, so try to eliminate them from your diet to see if you experience better sleep and reduced restlessness. 
• Experiment with different temperatures to see if this helps to naturally improve the condition.  While it is possible to take a hot bath or shower, take it a step further by applying cold packs or hot water bottles to your legs.  It is common for people with RLS to experience relief when heat is applied, but this doesn't work for everyone.  Other have been known to benefit from applying ice packs.  You can alternate between cold and hot to see which is more beneficial at relaxing muscles.