Your legs feel uncomfortable throbbing, tickle, unpleasant crawling, and it’s uncomfortable when you are going to sleep, this condition urge you to move your legs over and over. This condition felt by people who have Restless Legs Syndrome (RLS) and thinking how to relax restless legs.
Restless Legs Syndrome
Restless Legs Syndrome (RLS) is a common condition of a neurological disorder that causes an overwhelming that cause an overwhelming urge to your feet so that it creates a response to move your feet. Director of the Sleep Disorders Center, notes “You feel an urge to move your legs at night and rest, and can only relieve it by moving your legs.”
How common is it? This condition occurs in any gender, more common in women and often occur in middle-aged or old. RLS in moderate cases may be severe to diagnose because the pain may come and go. So, some people don’t recognise that RLS in ordinary matters as a serious problem.“In fact, some people don’t seek medical attention for RLS because their symptoms are mild and intermittent.
Others don’t recognise that this problem can lead to other sleep and health issues,” she says. Even RLS has not severe impact on health, but it still disturbing your bedtime or rest which in the end damage your quality of sleep.
What is Restless Leg Syndrome
What are the RLS symptoms? It feels uncomfortable throbbing, pulling, unpleasant crawling or creeping sensation in the legs that bother you when you are relaxing, resting or trying to sleep, which usually occurs at night. The severity of symptoms increases from irritating to painful throughout the night. The RLS symptoms can be relieved by moving your legs. This uncomfortable feeling also affects the arms and both of legs. Dr Foldvary says, “The arms and entire body can be affected in more advanced cases.” There may be other symptoms not mentioned above, if you have a concern about a sign, consult with your doctor.
How to Relax Restless Legs?
- The RLS is too disturbing your bedtime or rest at night and make you feel sleepy on the day. Then you cannot get your better sleep. So, how to relax the restless legs?
Dr Foldvary has five strategies to ease restless legs, it’s merely and easies to try on your own.
Rubbing or lightly massaging your legs is useful to minimise the pain of RLS when symptoms develop in bed.
- Try to do a Mentally engaging activity like read or do crossword puzzles to help you relax before your bedtime.
- It’s better to take a warm bath or shower before you retire for the night, it can relax the muscles and reduce the symptoms.
- Wake up quickly and take a brief walk to the kitchen or bathroom if you feel RLS strikes when you are sleep or falling asleep.
- Don’t let RLS symptoms be with you more than 20 minutes awake in bed that can lead to chronic insomnia disorder.
Triggers of Restless Legs
Your legs need a movement within a specified period. Inactivity of legs for a long-time triggers RLS symptoms. These conditions below may trigger RLS:
Long car trips; when you are on a long journey in a car, sit for a long time. Try to take a rest in the middle of your trip to relax your legs and your body for a while.
- Long distance flights; if you are a flight for long distance choose a seat near the hall to have a space to move your legs.
- Sitting in a movie theatre; sitting for a long time in the movie theatre can make your legs inactive for certain period.
- Relaxation exercise
- Immobilization in a cast
The cause of RLS is unknown correctly, and some researchers guess that this condition is a result of imbalance dopamine in the brain which controls the movement of muscles. Besides that, genetics may also be a factor, especially if it started before 50 years of age. People in middle-age and pregnancy have more risks to get RLS. Iron deficiency, kidney disease, and other chronic conditions and certain medications can also cause RLS.
If RLS symptoms disturb you every night, talk to your doctor or consult a sleep medicine specialist. You need to get a good night’s sleep to start a new day with good energy and work fine and can relax your mind.