What is the best treatment for restless legs syndrome? Discover 15 science-backed tips to manage RLS symptoms and get better sleep. From diet changes to exercise routines, this comprehensive guide has the answers.

Unraveling the Mystery of Restless Legs Syndrome

Restless legs syndrome (RLS), also known as Willis-Ekbom Disease, is a chronic neurological condition that affects up to 10% of the population in the United States. It is characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations such as burning, aching, or tingling. Despite its prevalence, RLS remains a misunderstood and underdiagnosed condition that can significantly impact a person’s quality of life and overall well-being.

Addressing the Root Causes of RLS

While there is no known cure for restless legs syndrome, understanding the potential underlying causes is crucial for effective management. Factors such as genetics, iron deficiency, pregnancy, and certain medications have all been linked to the development of RLS. By addressing these root causes, individuals can take proactive steps to alleviate their symptoms and improve their sleep quality.

Home Remedies for Restless Legs Syndrome

Fortunately, there are several non-pharmaceutical options that can provide relief for those suffering from restless legs syndrome. From incorporating relaxation techniques and moderate exercise to making dietary changes, these home remedies can be instrumental in managing RLS symptoms without the potential side effects of medication.

The Role of Diet and Nutrition in RLS

Research has shown that certain dietary factors may play a role in the severity of RLS symptoms. Individuals with restless legs syndrome may benefit from increasing their intake of foods rich in magnesium, iron, and folate, as deficiencies in these key nutrients have been linked to the condition. By making targeted diet changes, RLS sufferers can potentially alleviate their symptoms and improve their overall health.

The Benefits of Exercise for RLS

Regular physical activity can be a powerful tool in managing restless legs syndrome. Moderate exercise, such as walking, light jogging, or cycling, can help physically relieve the symptoms of RLS while also promoting better sleep quality. However, it’s important to time your exercise routine carefully, as engaging in vigorous activity too close to bedtime can potentially exacerbate RLS symptoms.

Stress Management and RLS

Stress and anxiety have been identified as key contributors to the onset and severity of restless legs syndrome. By incorporating stress-reducing techniques, such as relaxation practices, mindfulness meditation, or even a warm bath before bedtime, individuals with RLS can effectively mitigate the impact of these psychological factors on their physical symptoms.

Medications and Medical Treatments for RLS

In cases where home remedies and lifestyle changes are not enough to manage the symptoms of restless legs syndrome, healthcare professionals may recommend pharmaceutical interventions or other medical treatments. These can include prescription medications, such as dopamine agonists or alpha-2-delta ligands, as well as alternative therapies like transcranial magnetic stimulation or deep brain stimulation.

Q: What is the most effective home remedy for restless legs syndrome?

One of the most effective home remedies for restless legs syndrome is taking a warm bath before bedtime. The warm water can help to reduce stress and tension in the muscles, providing immediate relief from the uncomfortable sensations associated with RLS.

Q: Can dietary changes help manage RLS symptoms?

Yes, research has shown that incorporating certain nutrient-rich foods into one’s diet can help alleviate RLS symptoms. Foods high in magnesium, iron, and folate, such as spinach, seafood, and lentils, are particularly beneficial for individuals with restless legs syndrome.

Q: How can exercise help with restless legs syndrome?

Moderate exercise, such as walking, light jogging, or cycling, can serve a dual purpose for individuals with restless legs syndrome. Regular physical activity can help physically relieve the symptoms of RLS while also promoting better sleep quality, which is crucial for managing the condition.

Q: What role does stress play in the development and management of restless legs syndrome?

Stress and anxiety are significant contributing factors to the onset and severity of restless legs syndrome. By incorporating stress-reducing techniques, such as relaxation practices, mindfulness meditation, or taking a warm bath before bedtime, individuals with RLS can effectively mitigate the impact of these psychological factors on their physical symptoms.

Q: What are the potential medical treatments for restless legs syndrome?

In cases where home remedies and lifestyle changes are not enough to manage the symptoms of restless legs syndrome, healthcare professionals may recommend pharmaceutical interventions or other medical treatments. These can include prescription medications, such as dopamine agonists or alpha-2-delta ligands, as well as alternative therapies like transcranial magnetic stimulation or deep brain stimulation.

Q: How can individuals with RLS improve their sleep quality?

Improving sleep quality is crucial for individuals with restless legs syndrome, as interrupted sleep is one of the biggest problems associated with the condition. In addition to the home remedies and lifestyle changes discussed, individuals with RLS may also benefit from practices such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine, tobacco, and alcohol close to bedtime.

Q: What are the long-term consequences of untreated restless legs syndrome?

Untreated restless legs syndrome can have significant long-term consequences, including disruptions in daytime routines, job performance, and personal relationships. Additionally, the chronic sleep deprivation associated with RLS can lead to a range of other health issues, such as increased risk of cardiovascular disease, obesity, and mental health problems. Seeking appropriate treatment and management strategies is essential for individuals with RLS to maintain their overall well-being.

The 13 Best Treatments for Restless Legs Syndrome

A warm bath can reduce stress and help with restless legs at night.

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Prostock-Studio/iStock/GettyImages

Technically classified as a sleep disorder (and even more specifically, a neurological sensory sleep disorder), restless legs syndrome (RLS) — or Willis-Ekbom Disease — is estimated to affect up to 10 percent of people in the U.S.

The disorder, as the name implies, is marked by an irresistible urge to move the legs — typically in the evening or at night — and uncomfortable sensations in the legs that can feel like burning, aching or tingling.

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“Restless legs syndrome is a funny, creepy-crawly sensation that patients experience when they’re about to go to bed,” explains Jyoti Matta, MD, medical director of the Center for Sleep Disorders at Jersey City Medical Center. “The syndrome feels like an irresistible urge to shake or move your legs. It can feel like ants crawling on you. “

Unfortunately, RLS is a lifelong, chronic condition that does not have a known cure. However, there are some home remedies for restless legs syndrome relief, as well as a few medications for RLS that your doctor may recommend.

Tip

It’s important to work with a doctor if you’re having symptoms of RLS, because it can severely affect the quality of your life and, especially if sleep is impaired, lead to disruptions in your daytime routine, job performance, relationships and more.

1. Try a Warm Bath Before Bed

For instant relief from restless legs at night, Dr. Matta suggests finding a bedtime routine that primes your body to relax before RLS can kick in. She especially recommends taking a warm bath to help you wind down.

Other soothing activities to try include bedtime meditation, reading, stretching and light yoga.

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2.

Do Moderate Exercise

Find an exercise you enjoy and do it regularly.

Image Credit:
zoff-photo/iStock/GettyImages

Dr. Matta also recommends exercise, which can serve the dual purpose of helping to physically relieve the symptoms of restless legs and helping you sleep better at night. (Interrupted sleep is one of the biggest problems with RLS, so anything you can do to get better sleep will help with the overall condition.)

However, there are two important caveats when using exercise for RLS:

1. You should never exercise right before you go to sleep.
2. The exercise should be kept to moderate levels only (think: walking, light jogging, biking) so it doesn’t increase stress levels or trigger symptoms

In some cases, exercise can make restless legs syndrome worse, so be sure to stick to daytime workouts and keep the activity levels on the lighter side.

Tip

The Physical Activity Guidelines for Americans recommend adults get at least 150 minutes of moderate exercise each week (that’s about 30 minutes a day, five days a week).

3. Skip Caffeine, Tobacco and Alcohol

Using these substances can cause RLS symptoms to flare up for some people, according to the American Academy of Family Physicians. Try cutting them out of your day to see if they improve your symptoms.

Easier said than done, we know. But here are some tips to help:

4. Consider Certain Diet Changes

If you have restless legs, try eating more foods rich in magnesium, like pumpkin seeds.

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Daisy-Daisy/iStock/GettyImages

There isn’t one specific food that has been found to worsen or help with RLS symptoms.

Foods to Avoid

However, Dr. Matta stresses that it’s important to avoid sugary foods and snacks, especially in kids. (Some people report sugar as a trigger for their RLS, but a link hasn’t been found in research. Still, it may be worth cutting down on foods with added sugar to see if it helps.)

Foods to Eat

As far as what foods you should eat, the Cleveland Clinic recommends adding foods rich in iron, folate and magnesium — all of which have been found to help with RLS symptoms — to your diet.

These include:

• Spinach
• Seafood
• Beans
• Whole-grain breads
• Lentils
• Almonds
• Edamame

Additionally, Dr. Matta says staying hydrated can help decrease symptoms. (Just be sure you’re sipping on caffeine-free fluids, like water.) A good general guideline is to drink half your weight in ounces each day. So, if you weigh 180 pounds, for example, aim to drink about 90 ounces (or 11 glasses).

5. Reduce Your Stress

Oh, look — it’s our old friend, stress. You’re probably sick of hearing about how stress affects pretty much every health condition known to humankind, but it’s the truth.

“Stress and anxiety play a role in everything,” notes Dr. Matta. She adds that stress and anxiety can both trigger RLS, though people can sometimes go for days without symptoms. In other words, you could have restless legs days after you actually experienced the stress.

Anything you can do to relieve your stress can be helpful for both RLS and your overall health. Here are a few methods to try:

• Adjust your work schedule to be less demanding, if possible.
• Prioritize self-care activities like exercise and meditation.
• Consider gratitude exercises like journaling.
• Find a therapist who can help you identify stress triggers and establish healthy ways to manage stress.

6. Use a Weighted Blanket

While there isn’t any clinical data on using weighted blankets for restless legs syndrome, Dr. Matta says they can be a helpful at-home remedy for a few different reasons:

• First, because they’re “snug and cozy,” so they can help with the physical sensations of RLS.
• Secondly, because they’re warm, which can help induce sleep.
• Finally, because they can provide effective stress relief, which can help decrease cortisol levels and reduce symptoms.

A weighted blanket on the legs can also be helpful for treating restless legs during pregnancy, because it’s a medication- and treatment-free solution that can be implemented right at home.

7. Add Some Stretching

Yoga and stretching are safe ways to treat RLS during pregnancy.

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Oscar Wong/Moment/GettyImages

Dr. Matta is a big fan of incorporating yoga and stretching into your daily life if you have restless legs syndrome. “I believe in yoga and stretching,” she says. “It helps with both good-quality sleep and restless legs.”

And a January 2020 study in the ​Journal of Clinical Sleep Medicine​ also confirms that yoga is a good choice for people with RLS: The study found that a daily yoga routine that incorporated both class and at-home sessions over 12 weeks reduced RLS symptoms and severity, lowered stress levels in participants and improved their mood and sleep.

Wondering where to start? Try these 10 best yoga poses for beginners, according to an instructor.

8. Ask About Iron Supplements

As John Hopkins Medicine explains, another theory about RLS is that it’s linked to low levels of iron. Thus, taking a daily iron supplement might help relieve symptoms. (It’s important to note, though, that if your RLS isn’t caused by low iron, then taking an iron supplement won’t help. So be sure to get a blood test to confirm your iron levels before turning to a supplement.)

Talk to your doctor about how much iron you should take, but John Hopkins notes that taking 325 milligrams of ferrous sulfate twice a day on an empty stomach for three months has helped some people improve their RLS symptoms.

Alternatively, you could try increasing your food sources of iron, including meat, poultry, fish and seafood, lentils, beans and spinach.

9. Consider Medications

The right medication for RLS depends on what may be causing the condition.

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BongkarnThanyakij/iStock/GettyImages

If lifestyle changes alone aren’t effective, medication therapy is also an option. While there isn’t one best medication for restless legs syndrome, Dr. Matta says there are different classes of drugs to try.

One of the most common types of medications used for restless legs syndrome are those that affect dopamine pathways in your brain, such as Ropinirole and Pramipexole. Some cases of RLS may be caused by a disruption of the dopamine pathways, according to the National Institute of Neurological Disorders and Stroke (NINDS), so giving medicine that increases dopamine might help.

These drugs can cause unpleasant side effects like nausea and lightheadedness, though, so they’re often started at very low doses.

Sometimes anti-seizure medications, opioids and/or benzodiazepines may also be used. However, these are usually last-resort methods, and benzodiazepines especially can induce or worsen sleep apnea, per the NINDS, so any medication should only be used under a doctor’s care.

Warning

If you’re pregnant or have an underlying medical condition, medication may not be the right choice for you. Make sure to tell your doctor about your medical history and any other symptoms you’re experiencing.

10. Look Into Acupuncture

An October 2017 study in the ​Journal of Acupuncture & Meridian Studies​ found that acupuncture sessions were helpful in reducing RLS symptoms. However, there was a pretty significant catch: The acupuncture sessions were given alongside an anti-seizure medication.

But the study did find that the people who received both the medicine and the acupuncture had better symptom relief than those who had just the medicine alone, so that’s a definite point for the acupuncture category.

If you have access to a certified acupuncturist and your symptoms are affecting your quality of life, it’s definitely worth a shot. (Pun intended.)

11. Try Massages

A soothing massage may help stop restless legs immediately.

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andresr/E+/GettyImages

For instant relief of restless leg syndrome, nothing may be as effective as a massage. Both leg and foot massage can be helpful, and Dr. Matta adds that pressure-point foot massages may be especially useful.

If your budget allows, at-home leg and feet massagers can be useful, but if they’re outside of your price point, Dr. Matta recommends manually massaging your calves with a calming oil like lavender.

It can be difficult to stop restless legs immediately, she says, but many people find massage to be a helpful at-home remedy.

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12. Wear Compression Stockings

Along the same vein, Dr. Matta says that for some people, compression stockings or sleeves might help relieve symptoms.

If you have a job that involves being on your feet a lot, it might be helpful to wear the compression stockings during the day, too, to help ward off the symptoms starting in the evening.

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13. Ask About Melatonin

Melatonin may work for some people but not others.

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Because RLS is technically a sleep disorder, getting enough sleep is crucial to managing it. However, if you’re tempted to try melatonin to help you get that elusive sleep, proceed with caution.

“Melatonin is tricky,” Dr. Matta says. She explains that some studies have found that melatonin can help a person experiencing RLS to fall asleep, but for others, it can actually make symptoms worse.

She suggests keeping a sleep diary to help you decipher what therapies are helping you sleep and which may interfere with your sleep. And if you find that melatonin is making your symptoms worse, definitely discontinue use and talk to your doctor about next steps.

Warning

If you’re pregnant, talk to your doctor before trying melatonin or any other supplement.

What About Quinine?

Some people believe that taking quinine, drinking tonic water (which contains this ingredient) or taking the malaria drug quinine sulfate (aka Qualaquin) can help with RLS or leg cramps, but there’s no evidence to support this.

In fact, the FDA has explicitly warned against using quinine for this purpose because of the risk of serious side effects including serious bleeding and permanent kidney damage.

When to See a Doctor

While home remedies for restless legs syndrome may be helpful, Dr. Matta stresses that it’s always important to see a doctor about your symptoms. In some cases, RLS can be caused by kidney disease or iron-deficiency anemia, so treating the underlying cause can cure the RLS.

Additionally, your doctor may recommend seeing a sleep disorder specialist, who can help with additional strategies, especially if your sleep is being severely disrupted.

Restless leg syndrome: Why it used to take hours to get my kids to sleep

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My first child slept like an angel. We’d put her to bed around 8 p.m. and she’d sleep a full twelve hours. Yes, it was parental bliss. Another one of our children, though, threw us for a serious loop. We’d put them to bed, and they’d be up off and on for hours.

We tried a serene bedtime routine: We applied lavender lotion to their arms, legs, and back, read several bedtime stories, and dimmed the lights. When this wasn’t enough, we had the kids do running races and yoga before bed.

We tried a weighted blanket, cut out the daily nap when they were barely two, and, at the suggestion of one paediatrician, instituted a reward chart. The same doctor told us our child needed more discipline. If they came to our room after bedtime, we were to escort them right back to bed—no nonsense. If that didn’t work, the doctor said a low dose of melatonin may be in order.

At age six, we did a sleep study, unfortunately resulting in no diagnosis. We also saw an ENT, who said that perhaps their enlarged tonsils and adenoids were to blame. We opted to have all of those surgically removed, but it didn’t improve our child’s sleep. As they got older and much more verbal, they frequently mentioned that their legs felt strange at night, like crawling bugs. This was a clue as to what was going on–though we didn’t recognize it at the time.

One day, I confessed to a fellow mom—who is also a nurse—how tired we were. She asked if we had considered that our child may have restless leg syndrome. One of her own children had sleep issues stemming from their low ferritin level. I had no idea what ferritin was, but I was down for anything after six years of missing a full night’s rest.

So I researched ferritin, hoping that what I found could provide some much-needed answers. I found out that measuring ferritin levels can tell you how well (or how poorly) iron is being stored in the body.

Checking my child’s ferritin level was a simple blood test. While a “normal” ferritin level varies, my child’s level, which was under twenty milligrams per decilitre, plus chronic nighttime symptoms revealed a clear diagnosis of restless leg syndrome. I was shocked. I thought RLS was an issue only pregnant people and the elderly had, but I was wrong.

According to Nilong Vyas, a paediatrician and sleep coach at Sleepless in NOLA, restless leg syndrome, or RLS, is “a condition where the legs move sporadically and unintentionally” usually at night. RLS is one of the more common sleep movement disorders and occurs in about two percent of children and teens, according to Vyas, who explains that people with RLS often experience a “crawling sensation” in their legs, which prompts them to jerk their leg in order to eliminate the discomfort. They may also experience throbbing and tightness.

Unfortunately, there’s often no known cause for RLS, although researchers have found that certain genes are tied to the condition. Abnormalities in dopamine, a chemical messenger in the nervous system that regulates and coordinates movements, are also associated with RLS. While iron deficiency can cause or worsen RLS, so can several medical conditions, including chronic peripheral neuropathy and spinal cord conditions. RLS can develop at any age, though it’s more common with increasing age and in women, especially during pregnancy.

Vyas says that if you suspect your child has RLS, your first stop should be your child’s doctor. They can assess your child, including symptoms, family history and sleep issues, and order blood work.

If it’s determined your child has RLS related to iron deficiency, they may suggest eating more iron-rich foods, like meats, leafy green veggetables, and any iron-fortified products including hot and cold cereals and pasta. They may also prescribe an iron supplement.

Meredith Broderick, a neurologist and sleep medicine physician in Bellevue, Wash., says it’s important that parents whose children have RLS work with a physician for both treatment and monitoring of the condition—and whatever you do, don’t start your kid on an iron supplement without consulting a doctor first. Vyas adds that iron deficiency can be seen in patients with RLS but that not all patients with iron deficiency have RLS.

Since my child has been taking their prescribed ferrous sulfate (iron) supplement, under the careful supervision of our paediatrician, their RLS symptoms have resolved. Going to sleep isn’t a tortuous, hours-long event that trails long into the night. Our child wakes up well-rested and ready to conquer the school day and basketball practice. As parents we cannot overemphasize the value of a good night’s sleep, and I am so grateful that my family has our life-changing answer.

About our experts: Nilong Vyas, is a paediatrician at Sleepless in NOLA, a sleep consulting service in New Orleans and a medical review expert at SleepFoundation.org. Meredith Broderick, is a neurologist and sleep medicine physician in Bellevue, Wash.

This article was originally published on Jun 02, 2022

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THERE ARE CONTRAINDICATIONS. POSSIBLE SIDE EFFECTS. SPECIALIST CONSULTATION IS REQUIRED.In case of stressStress

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Sumenkova Anna Mikhailovna,

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0124 Valdoxan: what helps

Anxiety and stress are constant companions of modern man. Over time, anxiety symptoms can become larger and develop into depression. The World Health Organization predicts that depression will be the number one cause of disability and death by 2030. If you have been feeling depressed lately, have lost interest in your favorite activities, sleep little and feel tired, even after rest, then it is recommended to consult a specialist.

The pharmacist will tell you about the antidepressant drug – Valdoxan: will acquaint you with its composition, indications for use, side effects, and also answer frequently asked questions.

Valdoxan: composition

International non-proprietary name of the medicinal product (INN) – Valdoxan. The drug is registered by a French pharmaceutical company, but is produced in Russia in the form of tablets for oral administration. The active substance of Valdoxan is Agomelatine at a dosage of 25 mg.

Excipients of the drug: lactose, magnesium stearate and silicon dioxide, corn starch, povidone, sodium carboxymethyl starch and stearic acid.

All products Valdoxan 20 reviews

Valdoxan: RLS

According to the register of medicines or RLS, Valdoxan is an antidepressant, the action of which is carried out through the normalization of the sleep and wake cycle, as well as the ratio of neurotransmitters responsible for the manifestation of the disease: dopamine and norepinephrine.

The most common complication of depression is a sleep disorder that exacerbates the symptoms of the disease. The reason lies in the violation of the production of melatonin – a hormone that regulates circadian rhythms or the body’s response to the change of day and night. Normally, the hormone is produced at bedtime, but with depression, its level decreases in the evening and rises during daylight hours. Valdoxan tablets affect melatonin receptors, due to which:

• The process of falling asleep is accelerated
• The number of night awakenings is decreasing
• Increased feeling of energy during the day

Valdoxan: what helps

Valdoxan is used to treat major depressive disorder in adults. In addition to low mood and lack of interest in life, the disease is accompanied by a violation of sleep, the ability to concentrate and make decisions, a feeling of helplessness and worthlessness, as well as obsessive thoughts about death.

As mentioned above, the effectiveness of Valdoxan in insomnia is high. The drug is often prescribed to people who lose sleep during psycho-emotional stress. In addition, Valdoxan helps with anxiety and is prescribed with caution in bipolar disorder.

The drug can be prescribed in the complex treatment of anxiety. For example, a frequent request from patients: the compatibility of Valdoxan and Teraligen, a sedative drug. In this case, the complex of drugs will enhance the sedative effect of each other, which is justified in some cases.

Valdoxan: for panic attacks

Panic attacks are also called episodic anxiety. This is an attack of severe anxiety and unreasonable fear, which is accompanied by a rapid heartbeat, a feeling of lack of air, dizziness and other symptoms of increased anxiety.

Valdoxan is not on the list of first line drugs for the treatment of panic disorder. Nevertheless, it can be prescribed for severe anxiety according to individual indications.

Valdoxan: dosage

The dosage of Valdoxan is selected by the doctor based on the degree of the disease. As a rule, treatment begins with a starting dose of 25 mg at bedtime with a further increase if necessary. Increasing the dose of more than 50 mg is possible if the benefit outweighs the potential risk of adverse reactions.

An important aspect of the use of Valdoxan: contraindications. These include:

• Hypersensitivity to the components of the drug
• Liver failure and increased activity of transaminases – liver enzymes
• Simultaneous use with certain drugs: Ciprofloxacin, Fluvoxamine and other drugs.
• Lactose intolerance and lactase deficiency
• Pregnancy and breastfeeding period
• Children under 18 years of age

Possible overdose with Valdoxan at doses above 2450 mg. In this case, there is drowsiness, abdominal pain, anxiety and excitement, dizziness. There is no specific antidote. If a condition occurs, an ambulance should be called to wash the stomach and relieve symptoms.

Valdoxan: when it starts to work

Let’s answer the most common questions that arise before starting therapy:

• How long to take Valdoxan: therapy for depression is long-term and lasts at least six months until the symptoms disappear completely. However, it all depends on the characteristics of the body and the tolerance of the drug.
• How long Valdoxan works: a noticeable effect occurs two weeks after the start of treatment.

Valdoxan: side effects

The pharmacist says: “Patients are interested in Valdoxan and how people feel after it. It is important to understand that reactions to the use of the drug are individual. Be careful and tell your doctor if you experience any unwanted effects.” Side effects of Valdoxan are as follows:

• Anxiety and unusual dreams
• Irritability and aggressiveness
• Dizziness and drowsiness
• Blurred vision
• Tinnitus
• Increased liver enzymes
• Back and muscle pain
• Increased fatigue
• Weight gain or loss

Valdoxan and Alcohol

Alcoholism and alcohol abuse during therapy impair liver function.