Maintain a Regular Bedtime
Waking up and going to sleep at about the same time every day helps an individual sleep better. When you have Restless Leg Syndrome, it might stop a bad cycle where fatigue makes your symptoms worse. The tingling and twitching also ruin your sleep for another night. Be cautious about how much sleep you need to feel your best. Most adults need 7-9 hours every night.
Restless Leg Syndrome makes it hard to sleep. Your legs may tingle, ache, burn, jerk, or twitch. To get the deep sleep you need, try going to bed a little later and sleeping later in the morning. Those morning hours could be some of your best rest.
Cut the Caffeine
Cola, chocolate, tea, and coffee may all give you a little burst of energy. However, caffeine can also worsen the symptoms of your Restless Leg Syndrome. Cut out this trigger so that you may find it easier to stay asleep and fall asleep.
Warm or Chill Your Legs
Ice packs or heating pads will help you feel better. Either temperature change can be soothing. Some people say a cold shower works best.
Soak in a Warm Bath
Before bedtime, a warm bath will make you relaxed and makes it easier to fall asleep. It is not a surprise that this classic way to wind down also reduces the symptoms of Restless Leg Syndrome.
Make Exercise a Habit
Moderate exercise during the day pays off with better sleep at night. Lift weights, jog, walk or find an exercise you enjoy. One study found that exercise led to less leg movement as well as longer and deeper sleep for people with Restless Leg Syndrome. Be watchful not to overdo it. Intense exercise just before bedtime might worsen your symptoms.
Exercise Your Brain
Sitting still can trigger some symptoms, such as you’re stuck on a crowded bus or when you sit down in the evening to watch TV. Activities that disturb your mind may sometimes ease your symptoms. Read a great book, work a crossword puzzle, or play a video game.
Avoid Cigarettes and Alcohol
Cigarettes and Alcoholmay bring on the symptoms of RLS and disturb your sleep in other ways, too. A drink could make you drowsy at first, but you are more likely to wake up during the night or have poor sleep.
Ask About Iron Supplements
People with RLS frequently have low levels of iron in their blood. Your body needs iron to make dopamine. It is a brain chemical that helps control movement. Consult your doctor whether an iron supplement can help you. You may take it with an orange juice or another basis of vitamin C to aid your body absorbs the iron.
Assess Your Medications
Some allergy and cold medications might trigger the symptoms of RLS, especially some antihistamines. Some anti-nausea medications and antidepressants may also cause the same problem. Let your doctor know about all medications and supplements you take. There may be another medication you can take that won’t trigger your RLS symptoms.