Restless Leg Syndrome

178041620-smallRestless leg syndrome (RLS) is a disorder of the nervous system that involves throbbing, pulling, creeping or other unpleasant sensations in the legs and causes an uncontrollable and overwhelming urge to move them. These feelings occur when the person is resting, mostly in the evenings and during sleep, and will usually go away when people move their legs.

RLS affects people of all ages, most being middle aged. Many pregnant women experience RLS, but it usually goes away after the baby is born. Most people with this disorder have serious sleep problems and are tired and have trouble paying attention.

RLS can be genetic, which is why it tends to run in families. It can also be related to other medical issues which can include kidney disease, low iron levels, anemia, high blood pressure, heart disease and diabetes.

Many people with severe cases of RLS get less than five hours of sleep per night which can cause excessive sleepiness during the daytime and affect your personal and professional life.

There are many home remedies you can make that are designed to help combat this problem.

– Walking around may be the only thing that helps RLS. A midnight stroll through the house may calm your legs enough to keep them still when you go back to bed.
– Coffee, tea, chocolate sodas and even over-the-counter (OTC) medications may contain caffeine. Cutting your consumption of these may help improve your condition.
– A warm bath or massage before bed relaxes muscles and therefore may be helpful.
– Try stretching your calves, hamstrings and gluteal muscles before bed.

If you still have twitching legs after you’ve tried these tips, talk to your doctor about getting a medical evaluation.

Falling Asleep When You’re Wide Awake

Not being able to fall asleep when you want to is agonizing. In order to get a better night’s sleep, you need to perfect your sleep hygiene. This includes developing a regular sleep schedule, using your bed only for sleep and ditching electronics and caffeine before bedtime. Following these tips may also help you sleep easier:

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Get Out of Bed

Lying awake in bed sends your body the wrong message, saying it’s okay to lie there and not sleep and your mind can get conditioned to that. If you’re unable to sleep for a 15-20 minute stretch, get up and out of the room and try something relaxing like reading or listening to soothing music.

Try Relaxation Techniques

A simple way to unwind is through breathing. Simply note the rising and falling of your breath and focus on parts of your body where you feel the slow inhales and exhales, whether it’s in the lungs, abdomen, or anywhere else.

Ease Anxiety

Sometimes sleeplessness stems from worry. If your mind is consistently in overdrive at night, try scheduling a time during the day to write down what is worrying you and where you stand with it. This helps by putting your worries out in the open instead of keeping them in your racing mind. By systematically documenting your worries during the day, ideally, you’ll be less likely to fixate on them at night.

If your sleeplessness is frequent and impairing your daytime behavior, bring it up with your physician. When people start to feel like they’re worried about their sleep during the day, then it’s time for some guidance from a professional to help you sleep at night.