If you’re finding it difficult to sleep due to a constant urge to move your legs, restless legs syndrome (RLS) could be the culprit. This frustrating condition causes odd sensations deep within the legs, often accompanied by an irresistible need to shift position or stretch the limbs. While it is commonly associated with sleepless nights, many people don’t realize that RLS is the root cause of their discomfort.
Dr. John Winkelman, an RLS specialist at Massachusetts General Hospital, explains that patients often come in complaining of insomnia but fail to connect the dots to their leg symptoms. “They don’t put two and two together,” says Dr. Winkelman. However, once the underlying issue is identified and addressed, many individuals find that their sleep improves significantly.
What Exactly is Restless Legs Syndrome?
Restless legs syndrome affects approximately 10% of adults to varying degrees. For some, the symptoms are mild and infrequent, while for others, RLS can be severe and disruptive, occurring multiple times a week. About 3% of the adult population experiences moderate to severe symptoms, leading to significant discomfort and sleep disturbances.
Unlike regular muscle cramps or soreness, RLS involves a deep, uncomfortable sensation in the legs, often described as tingling, aching, pulling, or a feeling of “creepy-crawlies.” This sensation triggers an uncontrollable urge to move the legs, making it difficult to stay still. The symptoms typically worsen in the evening, especially when the body is at rest, such as when lying in bed.
The Impact of RLS on Sleep
RLS can cause serious disruptions to sleep. The sensations in the legs often make it hard to both fall asleep and stay asleep throughout the night. Dr. Winkelman notes that people with RLS often find themselves waking up repeatedly, tossing and turning as they try to relieve the uncomfortable feelings. This “up-and-down” pattern is exhausting and can lead to daytime fatigue, which affects productivity and mood.
Sleeping partners of RLS sufferers may also be impacted. Many people with RLS experience involuntary muscle movements known as periodic leg movements of sleep (PLMS). These jerks or twitches, which typically happen in the feet, ankles, or knees every 15 to 30 seconds, can last for a few seconds and disrupt the sleep of those nearby.
Diagnosing RLS
There is no single test for RLS, but diagnosis usually involves a thorough discussion of symptoms with your doctor. Your doctor may ask you questions about your leg sensations, sleep patterns, and family history. A blood test to check iron levels is often part of the process, as iron deficiency is a known contributor to RLS. In some cases, iron supplements can help alleviate symptoms.
Medications you are currently taking could also play a role in RLS. Certain drugs, including some antihistamines, antidepressants, and anti-nausea medications, can exacerbate the condition. Your doctor may review your prescriptions to see if they could be contributing to your symptoms.
Managing RLS: Tips and Treatments
While there are FDA-approved medications for those with severe RLS symptoms, many individuals with milder cases can manage their discomfort with lifestyle changes and self-care practices. Here are some strategies to consider:
Avoid stimulants before bedtime: Caffeine, nicotine, and alcohol can worsen RLS symptoms, so it’s a good idea to cut these out, especially in the hours leading up to bedtime.
Engage in relaxation techniques: Gentle leg stretches, massages, or a warm bath before bed can help relax the muscles and ease the symptoms of RLS. Some people also find relief by using heating pads or applying warm compresses.
Exercise regularly: While the type and timing of exercise vary by individual, getting daily physical activity may reduce the intensity of RLS. Whether it’s a morning walk or a yoga session, regular movement helps keep the restless sensations at bay.
Be mindful of your sitting time: If you have long periods of inactivity, such as during travel or appointments, try to schedule these activities in the morning. Prolonged sitting or reclining can exacerbate RLS symptoms.
Although RLS can be a frustrating and tiring condition, recognizing the symptoms and making lifestyle adjustments can go a long way toward improving your sleep and quality of life. If you’re struggling with persistent leg discomfort, talk to your doctor to find the best treatment plan for you.
