You’re tired enough to hit the sack. But as you wait for sleep, your legs don’t seem ready to call it a day. You have this urge to move them about to tire them. You might experience a crawling sensation, cramps, itchiness, numbness–or even pain–and you wonder what’s ailing your lower limbs.
What you’re suffering from is called Restless Legs Syndrome (RLS). Although it’s not known for sure what causes it, doctors believe it is brought on by stress, vitamin deficiency, an imbalance in the brain chemical dopamine, or genetic factors. However, RLS is neither life-threatening nor a symptom of a neurological condition, and there are steps you can take to deal with it.
Give your legs a workout
Choose an exercise regimen that you can stick with. If you’re not into jogging, high-intensity training, or weight-lifting, you’d do fine with a brisk 30-minute walk every day. You’ll burn fat, sweat out all those toxins and excess salts, and come through feeling good about yourself. What’s more, walking would give your legs a good workout, leaving them relaxed and less RLS-prone.
Get that vitamin charge
Various studies have established a correlation between iron deficiency and RLS. Research has also shown that those with genetically acquired RLS seem to have a higher-than-normal requirement for folic acid. On its website, PeaceHealth lists L-tryptophan, magnesium, and vitamins D and E as being beneficial in reducing the symptoms of RLS and improving the quality of sleep.
Cut down on sugar
Avoid foods with added sugar, including candy, cookies, cakes, baked items, chocolate, ice-cream, sweetened cereals, and all sweetened beverages. Focus on nutrient- and fibre-rich foods such as fruits, vegetables, fish, and whole grains, as these will help prevent RLS.
Say no to tea and coffee
You don’t have to give up these beverages for good. Just be sure you don’t pick up a pick-me-up late in the day, and definitely not close to bedtime. Tea and coffee contain the stimulant caffeine, which will keep you charged up when it’s time to sleep and further exacerbate your RLS problem.
The pathology of RLS differs from person to person, so cures or treatments that work for some may not work for others. If you suffer from RLS, try to make lifestyle changes and see it they alleviate RLS symptoms, or put an end to RLS for good. Talk with your health care provider about what could be best for you.
