It is bad enough when you are unable to sleep and end up staring at the ceiling at night. However, people don’t just lie there when they have restless leg syndrome. An uncontrollable urge of moving their legs seizes them. People experience the feeling of something crawling or wiggling or squirming under their skin when they are in bed and their legs actually jerk or twitch because of this syndrome.
This syndrome is not really a problem in itself, but it can stop you from sleeping, which in turn causes a lot of other issues. So, it means that you are clearly irritated and tired all the time. These natural remedies don’t have side effects and help ease these symptoms, with minimal chances of side effects-
Natural Cures For Restless Leg Syndrome
Vapor Rub
Any cream or menthol ointment like Vics Vapor Rub, Tiger Balm or other pain relieving balms and cream can be used. People can go to bed after rubbing a generous amount of any ointment or cream on their legs. People can be asleep within minutes as relief provided by them is almost instantaneous and they do not need to stare at the ceiling or count sheep in order to fall asleep. The only problem is the smell of menthol that’s long lasting and can be irritating for partners. Moreover, the smell isn’t romantic and can put people off most of the time.
Exercise
Legs should be exercised. However, restless leg syndrome can be worsened with excessive exercise so it should be done in moderation, especially by those who aren’t used to exercising on a regular basis. An excellent exercise for those who aren’t physically active is a daily walk at a moderate pace. Start rubbing the legs and stretch them full with pointed toes when the urge to move your legs strikes you.
The strange tingling sensations associated with RLS can be overridden with these intentional movements as they send signals to your brain and take preference. If leg cramps or Charley horse is produced by this stretching, it should be stopped as it could cause serious problems. Often it has been suggested to do lunges prior going to bed. These work on the core muscles, thus reducing symptoms of the problem at night.
Socks
Socks should be worn to bed. Experts have discovered that cold feet are a common occurrence amongst people who have restless leg syndrome. Wearing socks to bed keeps the feet warm and thus helps in preventing symptoms of this ailment. It also restrains blood circulation but this should not be done for a prolonged period.
Avoid Caffeine and Alcohol
Caffeine is found in sodas, chocolate, tea and even over the counter (OTC) medications. People can check the improvement in their condition by cutting back on the consumption of caffeine containing medications and foods and substituting them with decaffeinated options. Sleep can also be hampered by alcohol, which should be avoided along with tobacco as it comprises of the stimulant nicotine. Avoiding these helps in keeping RLS at bay.
Iron Rich Foods
Lean beef, kidney beans, wheat germ, liver and dark green vegetables are some iron laden foods that should be eaten. Myoglobin molecule is a protein that stores oxygen until it’s required and iron is a part of it. Oxygen cannot be stored by myoglobin without iron and this gives rise to muscle problems. Natural supplements are available too but juice of spinach or other natural forms of such foods is a much better option.
Hot Soak
Before going to bed, sit in a tub for 10 to 15 minutes when it’s filled with comfortably hot water. Before going to bed, a cold pack can also be rubbed on the legs to keep them chilled. The heat and cold treatments can also be combined. For two minutes, dip your legs in hot water and apply the cold pack for a minute or two. Do this several times.
Acupuncture and Massage
It has been indicated by research that it may be possible to treat restless leg syndrome with the help of the traditional Chinese therapy known as acupuncture, which uses needles. Moreover, it was discovered by scientists in 2007 that it was possible to ward off restless leg syndrome by providing massage therapy to individuals in the lower parts of their body.
Progressive Muscle Relaxation
Progressive muscle relaxation is a calming ritual that should be practiced by people after getting into bed. The muscles in the feet should be tensed after breathing deeply for a few minutes. Relax after holding the tension for a few seconds. Tense, hold and relax your calf muscles next. Do the same with the thigh muscles. The tensing and relaxing pattern should be repeated for the whole body until you reach the face and neck muscles.
Your body should feel relaxed when you are done. The restless leg syndrome symptoms can be staved off by managing stress levels. Therefore, your everyday routine should include a stress-reducing practice like meditation or deep breathing.