what causes restless leg syndrome to flare up

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Restless Legs Syndrome (RLS)

Bothered by unpleasant feelings in your legs at night? Larn about the symptoms, self-assist, and handling of restless legs syndrome.

What is restless legs syndrome (RLS)?

Exercise foreign and unpleasant sensations in your legs keep you upward at night? Are y'all bothered by an almost irresistible urge to move your legs when you lie down or relax? If and so, you lot may have restless legs syndrome (RLS), a neurological disorder. The tingling, aching, and itching of RLS can final for hours and prevent you from getting the sleep yous need.

Anyone can have restless legs syndrome, simply it's more than common in older adults and women. Mild symptoms of RLS may showtime in early on adulthood and then increment with age. After age fifty, RLS symptoms often increase in severity and significantly disrupt sleep. Restless legs syndrome is also common during pregnancy (approximately xl% of significant women experience it).

Experts believe that depression levels of iron in the encephalon may be responsible for RLS. An imbalance of dopamine is as well believed to contribute. Well-nigh 60% of people with restless legs have a family member with the condition, indicating a potent genetic component. Whatever the cause of your restless legs syndrome, though, information technology'southward important to know that assistance is bachelor. In recent years, experts have discovered better ways to manage and relieve symptoms—including unproblematic lifestyle changes and self-assist remedies you lot can practice at home to quiet your restless legs and enjoy a peaceful, refreshing sleep.

Restless legs syndrome: Seeking help

Studies estimate that 1 out of ten people suffer from restless legs, yet it'southward non always easy to detect aid and support. Many people with RLS never receive proper treatment. Part of the problem is that it's hard to explain and sufferers are oft dismissed as being "nervous." Those who haven't experienced the sad symptoms may not empathize how severely they can impact the quality of your life. Even doctors may non take restless legs seriously, recognize the symptoms, or realize that they point to a real medical condition.

The adept news is that contempo enquiry has increased our agreement of restless legs syndrome, leading to more constructive treatments. At the same time, RLS is becoming more than widely recognized. If you or your partner suffers from restless legs, there'southward never been a better time to find relief.

A night in the life of RLS

If you have restless legs syndrome, a typical night might go like this: Y'all lie down in bed, ready to go to sleep, and just as your trunk begins to relax, the crawling, tingling, or itching in your legs begin. Yous try to ignore the uncomfortable sensations, hoping they will get abroad, merely somewhen the urge to movement is too much. You go out of bed to stretch and pace the floor and, for a moment, you find relief. But when y'all lie down again, the restless sensations in your legs start all over again.

Signs and symptoms of restless legs syndrome

Not merely do the signs and symptoms of restless legs syndrome differ from person to person, just they tin be catchy to describe. Common descriptions include: a "creepy-crawly" feeling, tingling, itching, prickling, burning, pulling, tugging, and aching. Some people have said it feels like bugs are itch up their legs, a fizzy soda is bubbling through their veins, or they accept a "deep bone itch." Sometimes the symptoms are painful, just usually they are simply uncomfortable and agonizing.

Common signs and symptoms of RLS

Leg discomfort combined with strong urge to move. Uncomfortable sensations deep within the legs, accompanied by a potent, often irresistible urge to move them.

Rest triggers the symptoms. The uncomfortable leg sensations kickoff or go worse when you're sitting, lying down, or trying to relax.

Symptoms become worse at nighttime. RLS typically flares up at night. In more than astringent cases, the symptoms may begin earlier in the 24-hour interval, just they become much more than intense at bedtime.

Symptoms improve when you walk or move your legs. The relief continues as long as you go along moving.

Leg twitching or kicking while sleeping. Many people with RLS as well accept periodic limb motility disorder (PLMD), which involves repetitive cramping or jerking of the legs during sleep.

The symptoms of RLS tin can range from mildly annoying to severely disabling. Yous may experience the symptoms only once in a while, such as times of loftier stress, or they may plague you every nighttime. In severe cases of RLS, y'all may experience symptoms in your arms every bit well equally your legs.

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RLS self-assist tip ane: Avoid triggers

Avoiding known RLS triggers is a smart first step to overcoming the trouble.

Manage stress. RLS symptoms become worse when you're anxious and overwhelmed. Anything you can practice to go on stress in check volition help, including relaxation techniques such as meditation and deep animate.

Cut dorsum or eliminate alcohol. Alcohol is known to worsen the symptoms of restless legs, so exist cautious about drinking in the evening. Booze also disrupts sleep, so you're more probable to wake up in the middle of the night and exist bothered by RLS symptoms.

Don't over exercise. While moderate daily exercise tin can significantly ease RLS symptoms, it's important non to overdo information technology. Strenuous do can sometimes exacerbate the symptoms of RLS, especially shut to bedtime, and then avert exercising to the betoken where your joints or muscles become painful or ache.

Stop smoking. Nicotine is a stimulant that impairs blood flow to muscles and can make restless legs worse, and then it's all-time to avoid cigarettes, vaporizers, and e-cigarettes.

Experiment with caffeine. For some people with RLS, caffeine is a trigger. However contempo research shows that it may really benefit others. To see which camp you fall into, effort cutting out java, tea, and soft drinks and monitor your symptoms.

Bank check your medicine cabinet

There are many mutual medications—both prescription and over-the-counter—that tin trigger the symptoms of RLS or make them worse. Medications to lookout man out for include:

• Over-the-counter sleeping pills.
• Cold and allergy medications containing antihistamines (such as Benadryl, NyQuil, and Dimetapp).
• Anti-nausea medications (such every bit Antivert, Compazine, and Dramamine).
• Calcium channel blockers (used for high blood pressure, migraines, and heart bug).
• Antidepressants (such as Prozac, Effexor, and Lexapro).
• Antipsychotics (used for bipolar disorder and schizophrenia).

Become checked for iron and vitamin deficiencies

A number of vitamin and mineral deficiencies are linked to restless legs syndrome.

Iron. Atomic number 26 deficiency (anemia) is a well-known cause of RLS, so inquire your medico to test y'all for anemia. Even so, supplementing with fe tin can also ameliorate RLS symptoms in those who aren't bloodless.

Magnesium. Magnesium can amend sleep and some studies have shown information technology to be benign for restless legs. Try experimenting with a magnesium supplement (250 to 500 mg) at bedtime to see if your symptoms meliorate.

Vitamin D. Contempo studies show that RLS symptoms are more frequent and more than severe in people with vitamin D deficiency. Your doctor can easily test your vitamin D levels or you can simply make it a point to become out more in the dominicus.

Folate (folic acid). Folate deficiency has been linked to RLS, which may explicate why restless legs are so common in pregnant women (folate plays a central part in healthy fetal development). When folic acid is low, B12 is often low as well, so you lot may want to try supplementing with a B-complex vitamin.

Tip 2: Go daily do

Daily activity, including aerobic exercise and lower-body resistance grooming, tin significantly reduce the symptoms of restless legs syndrome in most people. Choose activities you enjoy, especially those that emphasize using the legs. Try to exercise for at least 30 minutes on nearly days, although not too close to bed fourth dimension.

The exercise doesn't need to be intense. Simple daily activities such as walking can often deliver all the benefits you're looking for. In fact, highly vigorous exercise—similar training for a marathon—tin sometimes backfire and make RLS symptoms worse.

Stretches for RLS

Simple stretching can assistance stop the symptoms of restless legs syndrome in their tracks. Here's a handful to help y'all go started:

Calf stretch – Stretch out your arms so that your palms are flat confronting a wall and your elbows are nearly direct. Slightly bend your right articulatio genus and footstep your left leg back a foot or two, positioning its heel and pes apartment on the floor. Hold for 20 to 30 seconds. At present bend your left genu while still keeping its heel and foot apartment on the floor. For a deeper stretch, move your pes back a bit farther. Switch legs and echo.

Forepart thigh stretch – Continuing parallel to a wall for balance, grab and pull ane of your ankles toward your buttock while keeping the other leg straight. Hold for twenty to thirty seconds. Switch legs and repeat.

Hip stretch – Place the back of a chair confronting the wall for support and stand up facing the chair. Heighten your left pes upward and rest information technology flat on the chair, with your genu aptitude. (Or try placing your foot on a stair while holding the railing for residue.) Keeping your spine as neutral as possible, printing your pelvis frontwards gently until y'all feel a stretch at the top of your right thigh. Your pelvis will motion forward only a lilliputian. Hold for 20 to thirty seconds. Switch legs and repeat.

The yoga cure for restless legs

According to research published in the Periodical of Alternative and Complementary Medicine, women with RLS who practiced yoga reduced their symptoms and experienced less stress, an elevated mood, and improve sleep habits.

Tip 3: Meliorate your sleep

The symptoms of restless legs syndrome tin can make it hard to become to sleep. When you're sleep deprived, you not but feel terrible, but you're more vulnerable to stress. Stress and fatigue tin worsen RLS, making it a fell cycle, and then doing what information technology takes to get enough sleep is crucial.

Attempt sleeping with a pillow between your legs. It may preclude nerves in your legs from compressing and result in fewer dark RLS symptoms.

Stick to a regular sleep schedule. Support your body's natural slumber rhythms by going to bed and getting up at the aforementioned time every day (including weekends).

Optimize your bedchamber for slumber. Make sure the room is night (no lights from electronic devices), quiet, and cool.

Current of air downwardly with a relaxing bedtime routine. Try curling upward in bed with a book, listening to calming music, or taking a hot bath (the heat has the added bonus of relieving restless legs).

Ability down electronics one-2 hours earlier bed. The blue light from screens (TVs, phones, tablets, computers) suppresses sleep-promoting hormones and stimulates your brain.

Go along a slumber diary of RLS symptoms

Logging changes in your diet, lifestyle, sleep habits, and routine might assist yous brand helpful connections between your daily activities and the quality of your sleep at nighttime.
Click hither to download HelpGuide'due south sleep diary.

Relieving restless legs in the moment

Sometimes, despite your best self-help efforts, the symptoms of restless legs flare up. The following tips will help you notice quick relief:

1. Go up and walk around. Fighting the urge to movement can make the feelings worse.
2. Distract yourself with a game or activity.
3. Employ hot or cold packs to your legs.
4. Try calf stretches, yoga poses, knee bends, or a simple talocrural joint or foot rotation.
5. Relax your muscles with massage or a hot bath.
6. Pressure tin assist relieve the discomfort of restless legs syndrome. Try wearing compression socks or stockings or wrap your legs in bandages (but not and then tight you lot'll cut off apportionment).

Avoid extended periods of inactivity

Sitting notwithstanding for too long can make the symptoms of RLS worse, so try to pause up periods of sitting with movement or stretches.

• Find or create a work setting where yous tin be active. If yous work at an office, look into a desk that lets you stand and blazon, or walk while talking on the phone.
• Tell friends, family, and coworkers why you have to motility effectually more than others. They'll probable effort to adjust y'all and want to help you create a salubrious surround.
• Schedule activities that may crave long periods of sitting—such as machine journeys, flights, or waiting for appointments—in the morning rather than late in the day.
• Choose an aisle seat at movies and on planes so that you can become up and move.
• Give yourself stretch breaks at piece of work and during long car rides.

Seeking medical treatment for RLS

If you suffer from restless legs syndrome and self-help strategies simply aren't cut it, you may benefit from medical treatment.

Diagnosing restless legs syndrome

No laboratory exam can ostend a diagnosis of restless legs syndrome. To diagnose RLS, your doctor will demand:

• A complete medical history.
• A diagnostic interview, to rule out other medical conditions.
• A blood test for low atomic number 26 levels.
• A list of medications and supplements y'all're taking.
• A survey to see if anyone else in your family has similar symptoms.

If a medical condition, such equally iron deficiency, diabetes, or nerve damage is triggering your restless legs, treating the underlying trouble may relieve your symptoms. If not, you may benefit from medication or other treatments.

Health conditions linked to restless legs

• Iron deficiency (anemia).
• Pregnancy.
• Diabetes.
• Kidney disease.
• Rheumatoid arthritis.
• Parkinson's disease.
• Thyroid problems.
• Neurologic lesions (spinal cord tumors, peripheral nerve lesions, or spinal string injury).
• Sleep apnea or narcolepsy.
• Varicose veins or problem with the fretfulness in the hands or feet.
• Alcoholism.

Not-pharmaceutical treatments

There are a number of non-pharmaceutical treatments that have shown promise for treating restless legs syndrome.

Relaxis vibrating pad. The FDA-canonical Relaxis pad is placed under your legs and vibrates at different intensities for thirty-minute periods to provide counter-stimulation to the restless legs sensation. While it doesn't work for anybody, the device does seem to help some RLS sufferers go better sleep without the unpleasant side effects of medication. In the U.S., the device is offered only with a prescription and can exist either rented or purchased.

Transcutaneous electrical nerve stimulation (TENS). Fifteen to xxx minutes of daily TENS therapy (using low-voltage electric electric current) appears to assist people who experience a lot of muscle spasms. You can buy a portable, bedside TENS unit of measurement online. They are relatively inexpensive and don't require a prescription.

Positional release manipulation. A modest medical trial in the Britain found that an osteopathic exercise technique known as positional release manipulation (PRM) could do good people with restless legs syndrome. PRM involves holding different parts of the body in a position that reduces feelings of discomfort and pain.

Alternative therapies such every bit acupuncture, massage, hypnotherapy, and reflexology may likewise help relieve RLS symptoms.

Medication

If you lot have severe RLS symptoms that haven't improved with lifestyle changes or other treatments, you may do good from medication. Even so, no single medication works for anybody with RLS. In fact, a drug that relieves one person's restless legs may actually make your symptoms worse. In improver, drugs used to treat RLS come up with serious side effects, so information technology's important to weigh the benefits against the risks.

The following types of medications are most commonly used to treat RLS:

• Parkinson's medications that bear upon dopamine.
• Benzodiazepines (a type of anti-anxiety medication).
• Prescription painkillers (opiates).
• Anti-seizure medications.

Many people with restless legs syndrome find that medications that work initially get less constructive over time, so experts recommend besides pursuing self-help remedies to give yourself the all-time chance of effectively relieving symptoms over the long term.

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Source: https://www.helpguide.org/articles/sleep/restless-leg-syndrome-rls.htm

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