When you go to bed at night and try to sleep well, have you ever had a strange numbness in your legs, a restlessness coming from within, and the feeling that you just want to move them? No matter how much you try to be quiet, do your legs just twitch and won't let go? This is what we call Restless Legs Syndrome (RLS). Many people lose sleep because of this condition, and feel very tired and exhausted the next day.
"Many people with RLS have intermittent sleep. They have difficulty falling asleep, and they often wake up because their legs are twitching," say neurologists. But the good news is that for many people, this condition can be largely controlled with very simple treatments and small lifestyle changes. If so, you too can get a good night's sleep. Let's see what you can do?
What exactly is RLS?
Simply put, Restless Legs Syndrome (RLS) is a condition that affects the nervous system. It is characterized by an unbearable feeling of having to move your legs (and sometimes your arms). The feeling is difficult to describe. For some, it feels like something is running in their legs, like they are tingling, or like they are pulling. The important thing is that when you move your legs, the discomfort temporarily goes away.
This discomfort occurs most often when you are at rest. That means when you are trying to fall asleep at night, sitting up watching TV, or driving for a long time. This is why it is the biggest obstacle to a good night's sleep. When you can't sleep well at night, you feel very tired the next day and can't do anything properly.
Try doing these things before bed.
What you do a few hours before bed can make a big difference in the quality of your sleep.
Do some light exercise.
Light exercise in the evening or before dinner can help reduce RLS symptoms . But remember, strenuous exercise right before bed is not a good idea. It can make symptoms worse. A short walk or gardening in the evening is great for this.
Take a hot bath.
Some people find great relief from taking a hot bath or soaking their feet in a basin of warm water. The heat relaxes the muscles in the legs and improves blood circulation. This can reduce the discomfort and help you fall back to sleep.
Do you take your medicine on time?
If you are taking medication for RLS, the timing of taking that medication is very important.
A mistake many people make is taking medication after symptoms start, or before going to bed. Don't do that. Talk to your doctor and get into the habit of taking your medication a little earlier than your symptoms start.
Suppose you usually get leg cramps after dinner. So, take your medicine a little earlier. You have to decide what time works best for you.
And there's another very important thing. Tell your doctor not only about the medications you're taking for RLS, but also about any other medications, vitamins, and even traditional medicines you're taking. Because some medications can worsen RLS symptoms.
Sometimes it takes a while to find the right medicine for you. Everyone responds differently to medication. Some people feel better with the first dose. For others, the medicine they are using may not work as well over time. Your doctor may then prescribe a different medicine. That's why it's important to stay in touch with your doctor.
Should we stay away from these foods and drinks for a while?
Certain foods and drinks have been found to aggravate RLS symptoms. It's best to stay away from these as much as possible.
| What to avoid | Why should you avoid these? |
|---|---|
| Caffeine (Coffee, tea, chocolate, some soft drinks) | Caffeine is a stimulant that can make RLS symptoms worse. It's best to avoid it, especially after dark. |
| Alcohol | Alcohol disrupts sleep patterns, which can only make things worse for someone with RLS. |
| Nicotine (cigarettes, tobacco) | Nicotine is another powerful stimulant. It disrupts sleep and increases RLS symptoms. |
| Aged Cheese | Some research suggests that a compound called tyramine, found in aged cheese, may increase RLS symptoms in some people. While this may not be common for everyone, it's good to be aware of it. |
Distraction is also a good strategy.
Often, RLS symptoms are less severe when your mind is focused on something else. Imagine you're reading a book or doing something you're passionate about. Then your attention is on the task, not your legs.
If you can't sleep at night, rather than tossing and turning in bed, it's better to get out of bed, go to another room, and do something that will calm your mind. This could be reading a book, listening to soothing music, or doing something that will keep your mind focused . If you feel sleepy again after a while, go back to bed.
With these lifestyle changes and the right treatment from your doctor, you can greatly reduce the disruption to your sleep caused by RLS. Many people now experience symptoms only two days a week, and even that is much less than before. So don't worry, you too can overcome this condition.
Take-Home Message
- Restless Legs Syndrome (RLS) is a condition related to the nervous system , not something you imagine.
- Light exercise and a hot bath a few hours before bedtime can provide relief.
- Talk to your doctor and start taking your RLS medication before your symptoms start. Also tell your doctor about all other medications you are taking.
- Avoid caffeine, alcohol, and nicotine completely, as these can worsen symptoms.
- If you can't sleep at night and your legs feel uncomfortable, get out of bed and do something that will distract you.
- Don't be ashamed of this situation or suffer alone. Definitely see a doctor and get advice.
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