How to treat restless leg syndrome that has been proven effective

If you are one of those people who likes to shake their legs while sleeping or resting, you may have what is known as restless legs syndrome or restless leg syndrome aka Willis-Ekbom's disease. The habit of shaking or stomping your feet is a subconscious effort of the body to relieve the sensation of tingling, tickling, burning, itching, or even discomfort in the legs (especially in the calves and thighs) due to nervous system disorders. This disorder is not harmful to your health, but it can interfere with sleep and rest, so that you feel even more tired. Check out this article to find out various ways to treat restless leg syndrome.

Various ways to treat restless leg syndrome (restless leg syndrome)

1. Soak

The tingling sensation in your feet that you usually feel can be caused by pinched nerves in the foot. At the same time, the pressure received by the feet will also squeeze the blood vessels that support the work of these nerve bundles.

Dr. Jessica Vensel Rundo from Cleveland Clinic Sleep Disorders Center suggests taking a warm bath before bedtime as a way to treat restless leg syndrome. The reason is, warm temperatures can dilate the body's blood vessels, so that the heart can supply more blood flow to the legs to relieve the sensation of numbness and tingling.

In addition to bathing, you can also apply warm or cold compresses to relax the tense muscles caused by the syndrome.

2. Get up and move

Staying silent will actually worsen the symptoms of numbness and tingling. In fact, the tingling sensation can be resolved more quickly by lifting the pressure from the affected part of the body.

So when the urge to wiggle your legs starts to approach you, immediately get up and move around briefly to allow the blood supply to return to normal, thereby relieving the sensation of numbness and tingling that troubles you.

If you are on a long flight or a movie theater, choose a seat that is on the side of the aisle to make it easier for you to move around to stretch your body.

3. Doing leg stretches

Before going to bed, flex or pull on your ankles to stretch the calf muscles. It can also help to practice yoga or pilates before bed.

4. Check and check the drugs you are currently using

Some drugs, such as antidepressants, methamine, antipsychotic drugs, allergy and cold medicines, to nausea medications can also affect the appearance of the disorder. restless legs. So, always check and check all the drugs you use. Talk to your doctor about changing the type of medication or reducing the dose as a way to treat restless leg syndrome.

5. Be more active in sports

Diligent exercise brings many benefits that do not need to be doubted. However, if you are at risk or often experience restless leg syndrome, do not suddenly increase the intensity of your exercise or suddenly change your exercise routine / type (for example, from walking directly to changing to marathon training). This can make your condition worse or even make it prone to relapses.

We recommend that you set a schedule, duration, amount, type and intensity of exercise that is almost the same every day.

6. Limit your intake of caffeine and alcoholic beverages

Taking high doses of caffeine and / or alcohol before bed can worsen / trigger restless leg syndrome symptoms during sleep. because the two substances are stimulants that stimulate the work of the brain and nerves to be more active. So, limit your intake of both within reasonable limits or it's best to avoid it altogether.

7. Follow a healthy diet

Another way to treat restless leg syndrome is to make sure you eat healthy. Some people who have this syndrome are known to have iron and magnesium deficiency. So, try to meet the needs of these two minerals every day with a healthy diet. If necessary, you can also take supplements, but first consult with your doctor, yes!

8. Improve your sleeping habits

Having a healthy sleep pattern can help you sleep better and be free from distractions. Here's an easy way to get started:

• Go to bed at the same time every night.
• Wake up at the same time every day.
• Finish eating and other physical activity 2-3 hours before bed so that you have enough time to digest.
• Keep your bedroom cool, dark, and comfortable for sleeping.
• Do not play, store, or put electronic gadgets in the bedroom.