Researchers say this is a condition still shrouded in much mystery. Although there seem to be connections with other conditions -- such as heart, lung, and kidney disorders; circulatory problems; and arthritis -- the culprit sometimes appears to be as simple as excessive caffeine consumption or too little exercise.
The following home remedies are designed to help you combat this problem. If you find that you still have twitching legs after you've tried these tips, however, it's time to get a medical evaluation.
Home remedies and treatments·
Stretching and walking exercise leg muscles
· Drink 1/4 cup of tonic water with quinine before bed; the quinine settles the nervous system providing relief
· Add black strap molasses to your diet. High in iron, it helps relieve RLS.
· Warm soaks in the tub before bedtime with Epsom salts, apple cider vinegar, or baking soda
· Add foods rich in magnesium to your diet or take magnesium supplements to help reduce cramping
· Use hot and cold therapy to reduce cramping
· Implement relaxation techniques
· Add vitamins to your diet, especially iron -- but only after speaking to your doctor and having a blood test for iron levels
· Have frequent massages to low back and legs
· Visit an acupuncturist, who may be able to help relieve symptoms of restless leg syndrome
· Reduce or eliminate caffeine consumption
· Use herbal relaxants -- try chamomile tea, valerian, kava, mucuna pruriens
· Take B vitamins
· Wear socks to bed to keep feet warm and protected
· Check your medication to be sure RLS is not a side-effect
Get up and walk. Walking around may be the only thing that helps. A midnight stroll through the house may calm your legs enough to keep them still when you go back to bed.
Check out your caffeine consumption. Coffee, tea, chocolate, sodas, and even over-the-counter (OTC) medications may contain caffeine. Try cutting your consumption of caffeine-containing foods and medications (or substituting decaffeinated varieties) to see if your condition improves. Avoid tobacco, which contains the stimulant nicotine, and alcohol, which can have its own detrimental effects on sleep, as well.
Modify your medication. Some OTC medications, such as certain cold medications and allergy pills, contain mild stimulants that can result in jittery legs. Ask your pharmacist if any medications you are taking contain stimulants and whether there are any nonstimulating alternatives.
Take a bath. A warm bath or massage before bed relaxes muscles and therefore may be helpful.
Change your temperature. Sometimes, a change from hot to cold, or cold to hot, can do the trick. Try putting a heating pad or hot pack on your legs for a short while. If that doesn't work, drape a cool towel over your legs, or dip your feet in cool water.
Make sure you're eating well. There are some indications that a deficiency in iron, folate, or magnesium may contribute to restless legs syndrome. By eating a wide variety of nutrient-rich foods, you should get the vitamins and minerals you need. However, your doctor may recommend supplements of these specific nutrients.
Make a bedtime habit. Get into a regular routine that will help your mind and body settle down and prepare for bed.
Stick to a schedule. Getting to bed at about the same time each night and allowing for a full night's sleep may help avoid the fatigue that could be a contributing factor to restless legs syndrome.
Soothe your stress. Stress may not be the cause of restless legs syndrome, but it can exacerbate it. Try to eliminate some of the stress in your life. Regular exercise and some form of relaxation technique, whether yoga, meditation, visualization, or even an engaging hobby may help you "de-stress."
Exercise your legs. Moderate exercise often helps, although excessive exercise can aggravate restless leg symptoms. A daily walk at a moderate pace is an excellent exercise, especially for folks who haven't been very physically active in a while.
Stretch your legs. Try stretching your calves, hamstrings, and gluteal (butt) muscles before bed.
Wear socks to bed. Some experts have found that a lot of people who suffer from restless legs syndrome also seem to have cold feet. Although nobody has studied the connection, it might not hurt to bundle up your tootsies for the night.
· Drink 1/4 cup of tonic water with quinine before bed; the quinine settles the nervous system providing relief
· Add black strap molasses to your diet. High in iron, it helps relieve RLS.
· Warm soaks in the tub before bedtime with Epsom salts, apple cider vinegar, or baking soda
· Add foods rich in magnesium to your diet or take magnesium supplements to help reduce cramping
· Use hot and cold therapy to reduce cramping
· Implement relaxation techniques
· Add vitamins to your diet, especially iron -- but only after speaking to your doctor and having a blood test for iron levels
· Have frequent massages to low back and legs
· Visit an acupuncturist, who may be able to help relieve symptoms of restless leg syndrome
· Reduce or eliminate caffeine consumption
· Use herbal relaxants -- try chamomile tea, valerian, kava, mucuna pruriens
· Take B vitamins
· Wear socks to bed to keep feet warm and protected
· Check your medication to be sure RLS is not a side-effect
Get up and walk. Walking around may be the only thing that helps. A midnight stroll through the house may calm your legs enough to keep them still when you go back to bed.
Check out your caffeine consumption. Coffee, tea, chocolate, sodas, and even over-the-counter (OTC) medications may contain caffeine. Try cutting your consumption of caffeine-containing foods and medications (or substituting decaffeinated varieties) to see if your condition improves. Avoid tobacco, which contains the stimulant nicotine, and alcohol, which can have its own detrimental effects on sleep, as well.
Modify your medication. Some OTC medications, such as certain cold medications and allergy pills, contain mild stimulants that can result in jittery legs. Ask your pharmacist if any medications you are taking contain stimulants and whether there are any nonstimulating alternatives.
Take a bath. A warm bath or massage before bed relaxes muscles and therefore may be helpful.
Change your temperature. Sometimes, a change from hot to cold, or cold to hot, can do the trick. Try putting a heating pad or hot pack on your legs for a short while. If that doesn't work, drape a cool towel over your legs, or dip your feet in cool water.
Make sure you're eating well. There are some indications that a deficiency in iron, folate, or magnesium may contribute to restless legs syndrome. By eating a wide variety of nutrient-rich foods, you should get the vitamins and minerals you need. However, your doctor may recommend supplements of these specific nutrients.
Make a bedtime habit. Get into a regular routine that will help your mind and body settle down and prepare for bed.
Stick to a schedule. Getting to bed at about the same time each night and allowing for a full night's sleep may help avoid the fatigue that could be a contributing factor to restless legs syndrome.
Soothe your stress. Stress may not be the cause of restless legs syndrome, but it can exacerbate it. Try to eliminate some of the stress in your life. Regular exercise and some form of relaxation technique, whether yoga, meditation, visualization, or even an engaging hobby may help you "de-stress."
Exercise your legs. Moderate exercise often helps, although excessive exercise can aggravate restless leg symptoms. A daily walk at a moderate pace is an excellent exercise, especially for folks who haven't been very physically active in a while.
Stretch your legs. Try stretching your calves, hamstrings, and gluteal (butt) muscles before bed.
Wear socks to bed. Some experts have found that a lot of people who suffer from restless legs syndrome also seem to have cold feet. Although nobody has studied the connection, it might not hurt to bundle up your tootsies for the night.
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