Restless leg syndrome (RLS) is defined by the National Institute of Neurological Disorders as an uncomfortable or unpleasant sensation in the legs along with an irresistible urge to move them. Since symptoms typically become more pronounced at night when a person is relaxing or attempting to sleep, RLS is classified as a sleeping disorder.
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It's estimated that seven to ten percent of people in the U.S. are affected with restless leg syndrome; that amounts to a lot of people not getting a good night's sleep! Without getting adequate sleep, you are prone to a wide variety of unpleasant and sometimes dangerous effects such as:
If you suffer from RLS and wake up exhausted the next morning, here are three ways to ease your discomfort and be on your way to a better night's sleep!
Regular, daily exercise can help alleviate symptoms of restless leg syndrome. Engaging in 30 to 60 minutes per day of light, non-strenuous activities such as walking, cycling, or yoga are recommended to lessen discomfort.
It's important to avoid excess activity or exercising too late in the day as it can exacerbate symptoms. Relaxing the muscles after exercising and regularly throughout the day is also beneficial to those with RLS; things such as lower leg massage, leg stretches, and warm baths have been known to help symptoms.
By creating a relaxing environment and reducing stress and tension several hours before bed, you can help set yourself up for a successful, peaceful night's sleep free from RLS symptoms.
Alternating between hot and cold compresses can help alleviate uncomfortable twitching and aching sensations in the legs caused by RLS. Through the fluctuation of temperature and the pressure of the compresses, you can reduce muscle strain and inflammation, which relaxes the legs and can cause RLS symptoms. Moist heat is preferable to dry heat, so using steam towels or heating packs along with cold gel packs will give you the best results.
Be sure to test the temperature before applying any compresses, especially if you tend to have a loss of sensation/temperature where they are being applied. If your compresses are too hot they can cause skin damage; likewise, with cold compresses, limit usage to 15 minutes or less, and always use a wrap or towel so it isn't directly on your skin.
Since restless leg syndrome can hinder healthy sleep, it's important to create a comfortable environment that promotes restful sleep. According to the National Sleep Foundation, creating a sleep-friendly space can be done by making several simple changes.
Restless leg syndrome is an uncomfortable but manageable condition that many people suffer from. By following these steps, consulting with your doctor, and having support from family, you can manage your symptoms and continue getting a restful night's sleep.
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