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How To Calm Restless Leg Syndrome

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Treating Restless Legs Syndrome

8 Easy Yoga Poses to Calm Restless Legs Syndrome

Mild restless legs syndrome that isn’t linked to an underlying health condition can be managed with just a few lifestyle changes.

If symptoms are more severe, medication may be needed.

Restless legs syndrome caused by an underlying health condition can often be cured by treating that condition. For example, iron deficiency anaemia can be treated by taking iron supplements.

If it’s associated with pregnancy, it usually disappears on its own within four weeks of the birth.

How To Stop Restless Legs Immediately

Once again, it is time for bed but instead of falling asleep, youre tossing and turning, trying to get your legs comfortable and relaxed. Your partner sighs, obviously aware of your near-constant wiggling. You wonder if either of you will ever get another good nights rest.

This is a story I hear regularly in my vascular clinic, although many people see multiple specialists before winding up in my office. Restless legs are not always a result of circulation issues, but for many people, it is the main cause of their symptoms. Deciphering those symptoms will help you determine how to stop restless legs, now.

Stretching And Movement Tips To Ease Restless Legs

  • Get moving at lunchtime: Take your sandwich with you for a walk to the park or around the block.
  • Give your circulation — and you — an afternoon boost jog in place for a few minutes.
  • Work out the kinks at work: Take a 5-minute break every hour — get up, stretch, walk around.
  • Do your body a favor and ease RLS symptoms — start and end your day by stretching your legs.
  • Road trip? Whether passenger or driver, stay alert and loose. Stop often for a good stretch.
  • Ease mind and body — and restless legs — with a gentle leg massage.
  • Jetting off on a business trip? Request an aisle seat when you fly. Then give your circulation a boost by getting up frequently.
  • Got the 3 o’clock slump? Skip the coffee, get up and do leg stretches for 5 minutes.
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    Levodopa And Other Dopaminergic Drugs

    Dopaminergic drugs increase the availability of the chemical messenger dopamine in the brain and are one of the first-line treatments for severe RLS and PLMD. These drugs reduce the number of limb movements per hour and improve the subjective quality of sleep. People with either condition who take these drugs have experienced up to 100% initial reduction in symptoms.

    Dopaminergic drugs, however, can have severe side effects . They do not appear to be as helpful for RLS related to dialysis as they do for RLS from other causes.

    Dopaminergic drugs include dopamine precursors and dopamine receptor agonists.

    Dopamine Precursors

    The dopamine precursor levodopa was once a popular drug for severe RLS, although today it is usually recommended only for patients with occasional symptoms who may take it nightly as needed. It may also be helpful for long car rides or plane trips. The standard preparations combine levodopa with carbidopa, which improves the action and duration of levodopa and reduces some of its side effects, particularly nausea. Levodopa combinations are well tolerated and safe.

    Levodopa acts fast, and the treatment is usually effective within the first few days of therapy.

    A rebound effect causes increased leg movements at night or in the morning as the dose wears off, or as tolerance to the drug builds up.


    Side Effects

    Long-term use of dopaminergic drugs can lead to tolerance, in which the drugs become less effective.

    Withdrawal Symptoms

    Home Remedies To Stop The Restlessness Immediately

    How To Calm Restless Legs

    First, I would recommend completing any testing that your healthcare provider has recommended, and any abnormalities that are found should be corrected. The test provided by a medical healthcare provider is listed below. Hopefully, your testing has included an evaluation for vein disease. The first steps in stopping restless legs due to vein disease like venous insufficiency or pelvic vein compression are essentially home remedies and require no invasive procedures or conventional medications. They are as follows:

  • Proper leg care – Use graduated compression socks during waking hours.
  • Compression socks can be obtained over-the-counter at your local drug store, or online. These are not your grandmothers stockings! These days, you can find every style, color, pattern, and material to suit your preferences
  • Socks should be snug and require some practice getting on and off efficiently. There are lots of great assistive devices available for doffing and donning, and videos online that show the best techniques.
  • If my symptoms happen at night, why shouldnt I wear my compression socks at night? In rare cases, people can have arterial disease of the legs that makes wearing socks at night dangerous. If wearing compression socks at night causes you more pain in the lower legs and feet, take them off right away.
  • Exercise – Low-impact aerobic exercise like walking, swimming, and cycling all encourage better circulation in the legs
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    Abnormalities Of Iron Metabolism

    Iron deficiency, even at a level too mild to cause anemia, has been linked to RLS in some people. Some research suggests that RLS in some people may be due to a problem with getting iron into cells that regulate dopamine in the brain. Some studies have reported RLS in a quarter to a third of people with low iron levels.

    Signs And Symptoms Of Restless Legs Syndrome

    Not only do the signs and symptoms of restless legs syndrome differ from person to person, but they can be tricky to describe. Common descriptions include: a creepy-crawly feeling, tingling, itching, prickling, burning, pulling, tugging, and aching. Some people have said it feels like bugs are crawling up their legs, a fizzy soda is bubbling through their veins, or they have a deep bone itch. Sometimes the symptoms are painful, but usually they are simply uncomfortable and disturbing.

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    Transcutaneous Electrical Nerve Stimulation

    With transcutaneous electrical nerve stimulation , a device sends small electrical currents to parts of your body to help relieve pain.

    Theres not a lot of research on the use of TENS to treat RLS, but it could work.

    The idea is that like the Relaxis vibrating pad, it uses counterstimulation. One study showed that regular use of TENS along with a vibration treatment completely relieved one mans RLS symptoms (

    However, more research is needed to confirm acupuncture as a reliable treatment for RLS.

    Attention Deficit Hyperactivity Disorder

    Restless Leg Syndrome/RLS (Best Exercises – Treat At Home)

    There is significant overlap between some of the symptoms and treatments for RLS and attention deficit hyperactive disorder . Up to a quarter of children diagnosed with attention-deficit hyperactivity disorder may also have RLS, sleep apnea, or PLMD. These conditions may actually contribute to inattentiveness and hyperactivity. The disorders have much in common, including poor sleep habits, twitching, and the need to get up suddenly and walk about frequently. Some evidence suggests that the link between the diseases may be a deficiency in the brain chemical dopamine.

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    Iron Supplementation May Be All It Takes To Reduce Symptoms Of Restless Legs Syndrome But Many Doctors Don’t Know About It

    People with restless legs syndrome experience an overwhelming need to move the legs, particularly at night or as they fall asleep. But a simple treatment that may help reduce RLS symptoms is often overlooked as a potential first line of defense.

    “The concern is that people are being started on medications first when iron might be a valuable treatment. It’s simple, with relatively few side effects,” says Dr. John Winkelman, an RLS specialist at Harvard-affiliated Massachusetts General Hospital.

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    Restless Leg Syndrome Home Remedies

    Restless legs syndrome is a very common problem, says Jacob Teitelbaum, MD. People with daytime RLS have the sensation that they need to keep moving their legs even while they are sitting still, or they get a creepy crawly sensation in their legs. Most people, however, have RLS only while sleeping. They may not even be aware of the problem.

    A person with RLS will often extend the big toe while flexing the ankle, the knee, and sometimes the hip. This sensation occurs in the arms as well, and sometimes the whole body, says Teitelbaum. Other people with RLS feel the need to stretch when still and the sensation is often relieved by movement. You may or may not be aware of your movements, but your bed partner probably is, he adds. Youre likely exhausted during the day from not getting good rest. When you have restless leg syndrome, its like youre running a marathon in your sleep.

    MORE:This Is What It Feels Like To Have Restless Leg Syndrome

    Whatever the cause, RLS can be very frustrating to people who have it, and it can significantly interfere with sleep. Here are a few simple steps and home remedies to quiet restless legs.

    Pump Up Your Iron Levels

    Calm Your Legs With E

    Vitamin E can be very helpful, says Teitelbaum. But some patience is in order because it takes 6 to 10 weeks of treatment to help. Take 400 IU of natural mixed tocopherals a day, says Teitelbaum. Dont just take alpha tocopheral you want the whole family of mixed tocopherals.

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    Environmental And Dietary Factors

    The following environmental and dietary factors can trigger or worsen RLS:

    • Iron deficiency. People who are deficient in iron are at risk for RLS, even if they do not have anemia.
    • Folic acid or magnesium deficiencies.
    • Smoking.
    • Caffeine. Coffee drinking is specifically associated with PLMD.
    • Stress.

    Drugs that may worsen or provoke RLS include:

    • Antidepressants
    • Calcium channel blockers
    • Metoclopramide
    • Antihistamines
    • Spinal anesthesia

    Yoga Poses To Treat Restless Legs

    Calming Restless Legs Syndrome

    As mentioned above, RLS may be exacerbated by structural issues in the lower, posterior chain.The following eight yoga poses help treat restless legs syndrome by stretching and relaxing the sections of the lower body that are causing discomfort. When choosing yoga poses or any other stretches to ease RLS, prioritize those that decompress and mobilize muscles in the back of the legs, the piriformis and SI joint, the hip girdle, and the low back.

    Yoga provides the added benefit of relaxing the adrenal glands and reducing cortisol levels, which may reduce stress caused by RLS-induced insomnia.

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    What Is The Treatment For Restless Leg Syndrome

    Treatment of restless leg syndrome is first directed toward any underlying illness, if known. For example:

    • Blood testing to reveal underlying iron deficiency anemia may reveal the underlying cause.
    • If varicose veins are thought to be the cause, then surgery to repair the circulation may be considered.
    • Reduction or elimination of caffeine, nicotine, and alcohol from a person’s diet can be very helpful.
    • Stopping smoking can significantly diminish or prevent symptoms.
    • Getting better sleep and exercise can help some persons affected by restless legs.
    • Pregnant women who do not sleep well at night and other people with sleep disorders may develop RLS.

    There is no cure for restless leg syndrome however, the condition usually responds well to home remedies and medications. The outlook is excellent for people with restless leg syndrome as long as it does not weaken or damage the function of the legs.\

    Medications used to treat restless leg syndrome include:

    • natural supplements ,
    • carbidopa-levodopa ,
    • opioids ,
    • carbamazepine ,
    • clonazepam ,

    What Tests Can Diagnose Restless Leg Syndrome

    There is no definitive test that can diagnose RLS. The diagnosis is made based on your symptoms, however, there are many tests that your healthcare provider may recommend to attempt to find the cause of your RLS. Some possible testing may include lab work, a sleep study, and nerve conduction studies, but the most important test in my vascular office would be an ultrasound of the veins, either in the legs, the pelvis, or both. These vein ultrasounds are called venous Dopplers.

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    How To Calm Restless Legs

    By | Submitted On May 07, 2014

    Restless legs syndrome is a sleep disorder which affects approximately 1 in 10 people, whilst it’s incurable, the symptoms can be lessened by learning how to calm restless legs. RLS is a condition in which the sufferer experiences a tingly or painful sensation in their legs when they’re at rest. Whilst the condition isn’t dangerous to a person’s health, it can be extremely uncomfortable and cause lack of sleep which can then lead to health problems such as anxiety and depression.

    Dietary Habits

    A person’s diet can have a significant impact on the effect and severity of restless legssyndrome. As it’s important that a sufferer has enough sleep, it’s advisable to stay away from caffeine and alcohol prior to bed – as they can both have a detrimental effect on sleep. Furthermore, medical professionals often cite iron deficiency as being a primary cause of restless legs syndrome, so it’s important that somebody suffering from RLS eats iron-rich foods such as fish, meat and beans. Conversely, with regards to boosting iron levels, it is possible to buy over-the-counter iron tablets which can be taken just like regular vitamins but this can play a large role in calming restless legs.

    Develop Fitness Levels

    Managing Sleep

    Distraction Techniques

    Stretching/Light Exercise

    Remaining Warm

    Restless Legs Syndrome Treatment: How To Stop Restless Legs With Home Remedies

    Restless Legs Syndrome Relief (RLS) – Ask Doctor Jo

    1. Exercise

    Regular daily exercise can help, says Dr DAnna. But avoid exercising close to bedtime, he warns. Talk to your doctor about a plan that could work for you.

    2. Find ways to relax

    Relaxation exercises, such as yoga or tai chi, may help relieve your symptoms, says Dr DAnna. So can activities that distract your mind, such as reading or watching television, he suggests. A leg massage late in the day may also relax you and reduce RLS symptoms.

    3. Say goodbye to stimulants

    Avoid stimulants in the evening, such as caffeine, tobacco and alcohol, says Dr D Anna. In some cases, caffeine makes the symptoms of Restless Legs Syndrome worse. Try to avoid drinking tea and coffee and see if it makes a difference. Alcohol can also cause issues so consider giving up booze. According to the RLS-UK website, alcohol consumption also increases the span or intensity of symptoms for most individuals and smoking wont help your symptoms either, so cut down or give up. These NHS services can help you quit.

    4. Try hot and cold therapy

    A warm bath before bed can help you relax and may ease symptoms. Alternatively, apply a hot or cold compress to your leg muscles, says Dr DAnna. You can also alternate between hot and cold compresses to relieve the twitching or pain.

    Magnesium may help relax the muscles and lesson symptoms.

    5. Give magnesium a go

    6. Get your iron levels checked

    7. Practice good sleep habits

    8. Avoid certain medications

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    About Restless Legs Syndrome

    Restless legs syndrome, also known as Willis-Ekbom disease, is a common condition of the nervous system that causes an overwhelming, irresistible urge to move the legs.

    It can also cause an unpleasant crawling or creeping sensation in the feet, calves and thighs. The sensation is often worse in the evening or at night. Occasionally, the arms are affected too.

    Restless legs syndrome is also associated with involuntary jerking of the legs and arms, known as periodic limb movements in sleep .

    Some people have the symptoms of restless legs syndrome occasionally, while others have them every day. The symptoms can vary from mild to severe. In severe cases, restless legs syndrome can be very distressing and disrupt a person’s daily activities.

    Lavender Oil To Calm Restless Legs:

    A. Aromatherapy with lavender oil has a long history as a sleep aid to ease restlessness. Lavender oil massage has been shown to work better than placebo in easing symptoms of RLS .

    Sometimes doctors prescribe oral medications to treat restless legs syndrome or a similar but more severe problem called periodic limb movement disorder. These help some people, but we worry about side effects. Thats why we love reports that soap under the bottom sheet can sometimes calm restless legs. We are just as pleased to learn that lavender oil helps.

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    Get Regular Physical Activity

    Get Active

    Another of the home remedies is mild-to-moderate exercise, which has numerous benefits for overall health and promoting sleep. It also leads to fewer restless leg syndrome episodes. Schedule workouts in the morning or afternoon for the biggest benefits. Working out too late in the day may make it harder to fall asleep and be counterproductive. Be careful not to overdo it. Adequate exercise is a boon to body, mind, and sleep, but exercising too much will drain you and can be dangerous. Find the level of physical activity that makes you feel the best and reduces your RLS problems.

    Exercise Ideas

    Are you new to exercise? See your doctor for a thorough check-up and make sure it’s safe for you to engage in physical activity. Ask him or her how much activity is appropriate for you. Most experts agree it’s a smart idea to get 30 minutes of physical activity, most days of the week. Not sure where to start? Walking is one of the simplest, most cost-effective workouts you can engage in. All you need is a sturdy pair of walking shoes. Stroll around your neighborhood before or after work or on lunch breaks. Walking with a buddy can help keep you on track and accountable to each other. Start slow and with just a few minutes a day. Gradually increase the pace and length of your walks as you get accustomed to the level of activity.

    Tips To Ease Restless Leg Syndrome For A Good Nights Sleep

    How Can I Calm Down My Legs With RLS Home Treatment?

    If you toss and turn at night because of aching, creeping, prickling or crawling sensations in your legs when you lie down, you could have restless leg syndrome. According to WebMD, between five and 15 percent of adults suffer from this condition. Although it doesnt always signal a deeper health problem, it can cause you to lose out on much-needed sleep, leading to exhaustion and daytime sleepiness. In turn, this can lead to problems with mood, concentration, job performance and even depression.

    Restless legs syndrome is also referred to as Willis-Ekbom Disease, causing unpleasant or uncomfortable sensations in the legs coupled with an irresistible urge to move them, points out the National Institutes of Health. Symptoms typically show up in the late afternoon or evening hours, culminating at night while resting, sitting or lying in bed. Symptoms can make it hard to fall asleep initially and fall back asleep later in the night. RLS is essentially classified as a sleep disorder, movement disorder, and neurological sensory disorder in one.

    The National Sleep Foundation says RLS is a serious but treatable condition that can be made better through lifestyle changes, iron supplements, hot baths and more. Always talk to your health care provider or home care provider before trying any treatment.

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