Relieving Restless Leg Syndrome
It’s 3 a.m. and you can’t get to sleep because you need to move your legs or your legs feel tingly like ants are crawling up your limbs. This is a familiar scenario for a lot of people. You might have restless leg syndrome.
Restless leg syndrome (also known as Willis-Ekbom disease) is a nervous system disorder where abnormal sensations result in the urge to move the legs. It is estimated that 12 million people in the United States may have restless leg syndrome. It affects both men and women equally and can begin at any age, though the chances of developing RLS may increase with age.
While the condition isn’t life-threatening, it can affect your quality of life by making it difficult to get a decent night’s rest. This results in daytime fatigue, difficulty concentrating, even at times, depression.
What causes RLS is unknown but some researchers theorize that the condition is linked to iron deficiency, an imbalance in the brain chemical dopamine, and genetics (with at least one family member already diagnosed with RLS). In fact, over 90 percent of patients with RLS have an immediate relative with this disorder. As a result, these people may experience the onslaught of this disease sooner than other patients.
Some symptoms of RLS are the urge to move because you feel uncomfortable, the relief you experience from pacing, walking, or rubbing your legs, brutal nights of discomfort, and difficulty with relaxing by lying down, sitting, or resting. At times, RLS patients may experience tingling in their arms as well.
The severity of symptoms may vary from patient to patient ranging from mildly annoying to downright miserable. As such, some people may not need medication for their condition. However, for patients with more severe symptoms medication such as opioids, drugs that increase the amount of dopamine in your brain, muscle relaxants, sleep aids, and iron supplements may help. But please note that some medications may cause side effects like nausea, insomnia, and lightheadedness.
Other conditions linked to the onset of RLS are Parkinson’s disease, pregnancy, diabetes, rheumatoid arthritis, kidney disease, and fibromyalgia. Also some medications may be connected to the development of RLS like antidepressants or allergy pills. Be careful when it comes to alcohol, caffeine, and nicotine because they may worsen symptoms as well.
According to the Sleep Foundation, between 80 to 90 percent of RLS patients may also suffer from periodic limb movement disorder (PLMD) which is a sleep disorder where your legs involuntarily jerk and bend during your sleep. This movement may happen hundreds of times during the night lasting anywhere from a few seconds to a minute. And unlike RLS, a person can be unaware of having PLMD.
There is no specific test for RLS but your doctor may want to get a detailed medical history, along with other tests like a physical, blood test, or neurological exam in order to assess your symptoms. This may include whether or not you have a family member who suffers from RLS or any other sleep disorder such as insomnia. Your doctor may also recommend that you see a sleep specialist.
There are a few cases of RLS disappearing on its own. But this is rare. In addition, sometimes treating an underlying condition, such as iron deficiency may relieve RLS symptoms. Your doctor may recommend iron supplements if indicated. But iron supplementation should only be done under a physician’s supervision (too much iron may cause damage).
There are certain things you can do to ease RLS symptoms including limiting or avoiding caffeine, nicotine, and alcohol. Try not to do other activities in bed like reading and watching television if necessary. Try soaking in a warm bath for relaxation. Employ self-care methods like yoga and meditation to reduce stress. Don’t forget to exercise, moderate physical activity may be the ticket to bringing on a good night’s sleep (too vigorous may worsen symptoms).
Also, one of the best things you can do to alleviate RLS is increasing your magnesium intake. That means taking supplements if needed. But enjoy foods like legumes, nuts, seeds, grains, and avocado. Recipes like this one are a great way to indulge in magnesium rich dishes.
You may not cure RLS but with the right treatment, the condition can become manageable. Having RLS doesn’t have to be the end of having quality sleep. Talk to your doctor and find what works best for you.
