Even though it is complicated, there can be numerous ways to ease it to the point that you can get sleep faster. So, here we go.
If you have pale skin and pallor, you generally may have anaemia. One of the causes of this syndrome is possibly anemia. So, one should get the blood iron levels checked. If they are low, one should eat foods that are rich in iron, like most meats, eggs, cumin and artichokes.
Anemia is of various ways, each caused by an deficiency of nutrient, or because of genetics. Make sure that you are not deficient in these nutrients.
- Iron
- Vitamin B12 ( its deficiency causes pernicious anemia )
- Folic acid
Actually, it is not confirm whether anemia is a cause. It has been found to correlate with higher incidence of this condition. So, getting rid of anemia can surely help in treating RLS for good.
So, do whatever it takes to get rid of any deficiency disease.
( Photo credit : euthman )
2. Exercises
If you have any painful or discomforting condition in the legs, get rid of it. Simple exercises like stretching the legs, fingers to toes and any other exercises for the legs are relaxing in this condition. They serve two purposes.
Exercises relieve the itch, or the urge.
They improve blood circulation to the legs, which can alleviate numbness or coldness of feet. Try yoga poses, like vajrasana. They can be quite relaxing after they are done.
3. Massage
Take olive oil and massage the legs firmly. It helps to improve blood flow to the legs. A massage can provide somewhat temporary relief from the RLS. It is like buying some time from the syndrome. Nevertheless, it helps a lot. In most cases, RLS may come back after 30 minutes or so. But, massage is always good. If you can take some time out, do massage the legs daily.
4. Take a hot shower before sleep
Many people get immense relaxation with a hot shower. Doing this just before going to sleep can be brilliant way to get better sleep and more profound sleep.
It helps in 2 ways.
- You sleep better. Hot shower raises body temperature slightly. So when you come out, it feels cool which induces sleep faster.
- While taking the shower, you can move your feet and not be stressed about it. The symptoms may not feel so powerful when in a shower. Hopefully, it subdues the urge, allowing you to sleep.
5. Talk to someone
If you are with someone, it can be a good idea to take a walk and do the talk. Walking barefoot can provide more relief. Talking can keep the brain occupied in other matters and this can subdue the RLS to some extent. You can also talk on the phone.
6. Abdominal massage
Doing an abdominal massage prior to sleep can prevent restless leg syndrome symptoms. All you have to do is to warm some olive oil ( you can use oil of your choice ) and massage it into your abdomen. It may seem a little crazy, but it needs a try.
7. Practising martial arts ( for better concentration )
This helps to strengthen legs more. Although the restless legs syndrome is not caused by any weakness of the legs, martial arts is an excellent way to increase flexibility and strength which may help in some way. An important fraction of most forms of martial arts ( and even yoga ), is to understand your mind and get some degree of control over it. This takes a long time to learn. But given the fact that most sufferers of RLS have faced it for not only years, but decades, it seems a viable option.
All forms of martial arts are meant to improve the body, both the physique and the psyche. I would recommend practising
Tai Chi.
( Photo credit : stevendepolo )
8. Epsom salt bath
Immerse your legs in warm water and Epsom salt mixture. You can do this as a sitz bath. It works so good for relieving cramps and even restlessness.
- Ingredients
Epsom salt
- Directions / How to use
Take 1 cup of Epsom salt and pour into a bathtub full of hot water. Let it dissolve and then take an extended bath. This is important for deep relaxation. You can add lavender essential oil in the water to induce sleep. It feels good to the feet and the mind. After the bath, try to go to sleep, as usual.
- Why it works ?
Epsom salt is a magnesium salt. Magnesium from the liquid can be absorbed into skin and down into the blood. Magnesium helps to soothe irritated and inflamed muscles which may be pressing on the nerves. This provides some relief from RLS.
Studies indicate that RLS may be caused by a magnesium deficiency. You may see improvement in a week's time as the body's blood magnesium levels rise up.
9. Take some things that help you sleep
For many people, RLS makes sleeping difficult. They may sleep at odd times because the condition usually affects around midnight. Taking some foods and herbs which bring on sleep can prevent the bouts of RLS.
- Chamomile tea : This tea is calming to the body. It may relieve RLS. It is one of the best stress busting herbs. And chamomile tea is easily available. Drink a cup of strong chamomile tea ( 2 tea bags instead on one ) and then relax. Watch or do something boring, so that brain is lulled into sleep.
- A glass of warm milk - If you drink 1 glass of milk, slightly warm, it can bring on sleep. This works for many people. Adding a pinch of turmeric to this milk is even better, for sleep and for overall health.
10. Apple Cider Vinegar
This home remedy seems to work for some people. It can start showing some effects in about 2 days. Take 1 glass of warm water and add 2 tablespoon of apple cider vinegar ( organic and raw ). Drink this 3 times a day. Continue doing this as apple cider vinegar is the home remedy for nearly every ailment. It is beyond extraordinary.
11. Vapor Rub
It is cool and soothing to the senses. Take any brand of regular vapor rub, and apply it on the legs. It will feel cool. The urge to move the feet can be suppressed. Menthol is found in most vapor rubs. It relaxes irritated nerves and provides relief.
Besides vapor rub, one can also use headache balms. They too contain menthol, camphor and other wonderful ingredients like clove oil, cajuput oil, eucalyptus oil and peppermint oil.
( Photo credit : thisisbossi )
12. Soap ( folk remedy )
Generally, folk remedies are a matter of discussion and speculation. But, this remedy is different, and therefore deserves a mention. Keeping a bar of soap ( any kind of soap ) near you when you sleep can calm RLS.
Surely deserves a try. You would be surprised by the amount of positive reviews people give this home remedy.
( Photo credit : auntlaura )
13. Others things that can help
These things should definitely be tried as they can help with RLS symptoms.
- Eat some mustard paste. Do this when you are experiencing the symptoms.
- Apply turmeric on your feet. Keep the paste of turmeric for 15 minutes. Then wash it off with warm water. Turmeric is good at healing skin problems, and can also help with RLS. However, it stains the legs yellow.
Restless Leg Syndrome Treatment options
If RLS becomes a major problem in life and relationships, one should quickly consult a doctor. There are medication for it too. One can also consult alternative natural treatment practices like :
- Reflexology for restless leg syndrome : Reflexology is a practice which involves detecting problems with the body through pressure points on the feet. It can help one in learning to apply pressure to a particular area of feet to relieve the condition.
- Acupressure : One can consult an acupressure practitioner if there is treatment for this condition in that practice. Reflexology is similar to this.
- Yoga - the ancient, and highly valuable practice of yoga can help with your RLS.
At a Glance
| Exercises |
Reduces number of occurrences of RLS |
| Massage |
Improves blood flow |
| Epsom Salt Bath |
Soothes nerves and cramps |
| Almonds |
Rich in magnesium |
| Tea |
Relax the body |
Herbs for restless leg syndrome
There are some Native American remedies for restlessness which may help with this condition. However, there is no proof of their working and one should exercise caution while using herbs.
- Hops : These are bitter fruits which are used in beverages. One can take them as infusion in water.
- Valerian : This herb is well known cure for insomnia. It may also help with restless legs syndrome.
- Aconite : this herb is known to help with restlessness, and as such helps with RLS.
Restless leg syndrome is a pestering condition. It takes a lot of effort and patience to subdue it. One has to find out which things help with RLS. You have got a few options. Each one of us is different.
