Lying awake due to restless legs RLS, what to do?

You’re tired, but you can’t fall asleep. The legs seem to want to walk continuously, which prevents you from getting any sleep. It may happen occasionally, but what if it has become a structural daily routine? In that case, there must be something going on with your body that is causing you to feel restless. What can cause RLS or “restless leg syndrome” and what can you do to get to sleep?

Restless leg syndrome and lying awake

  • The symptoms and sleep deprivation of RLS
  • Related conditions
  • Difference with tingling
  • Exercise before going to sleep
  • Make sure acids are removed
  • Good posture is important
  • The influence of a healthy diet
  • Consume sleep-inducing food
  • Do it before going to sleep
  • What to avoid with restless leg syndrome?
  • What if it wakes your partner up?

 

The symptoms and sleep deprivation of RLS

Every person should have enough time to rest the body. For an average person, enough sleep is around eight hours. This has to do with deep sleep that occurs after an hour and a half, after which the body slowly wakes up over a period of four hours. This is followed by another four-hour cycle. The length of that cycle can also be three hours, causing some individuals to need at least six hours of sleep per day. However, you should still have the opportunity to sleep. The condition causes your legs to feel like moving while you want to sleep. That feeling can get the upper hand, causing you to get insufficient sleep. You have to do something to get rid of that feeling, which makes you move. RLS therefore has a major influence on the degree of rest of the body. It can therefore cause additional complaints, such as muscle pain, neck complaints, but also excessive nutrition.

Related conditions

Several syndromes or conditions can cause it. Think of diabetes, osteoarthritis, anemia, etc., but also excess intake of harmful substances such as smoke, caffeine or alcohol. However, not everyone has to have a certain disease to suffer from it. Unknowingly, too many acids may be present in the body, causing muscles in the legs to be triggered.

Difference with tingling

A chronic itching in the leg is different from restless legs. The legs want to be active. If you have an itchy leg down to the knee, your diet may be too salty. Eating salty food causes the kidneys to cramp in the lower back muscles. These are connected to the lower vertebrae, causing nerves to become pinched when stressed. This radiates to the upper legs. A hernia can radiate to the lower legs, and sciatica can cause pain in the back of the leg. With restless legs, your body does not want to stay still, so movements wake you up or keep you awake. What can you do about that?

Exercise before going to sleep

Sufficient exercise should ensure that the desire to exercise decreases. If you have legs that want to move, you should comply. Obviously you should do this during the day so that your legs feel full. Your legs can also become tired from exercise. So exercise when you are awake and do it as much as possible. Cycle to work, take the stairs instead of the elevator, walk a block every day and exercise before you go to sleep.

Make sure acids are removed

Sodium bicarbonate ensures that acids in the body are neutralized. If the body does not get enough of it, the body becomes acidic. This means that many conditions can arise. Tingling, joint pain and cramps can occur suddenly. This can also cause restless legs. Muscle tissue reacts negatively to high acidity in the body, which can cause the legs to act up. It is therefore necessary to deacidify the body by helping the kidneys. If the bicarbonate level is too low, additional intake of baking soda will be necessary. People usually have insufficient sodium bicarbonate from the age of fifty. In addition, taking nettle tea can provide a solution because it expels toxins.

Good posture is important

Paying attention to your posture is always important. Work in an ergonomically sound manner, so that your body is not put under pressure. A continuous incorrect crooked posture can mean that nerves are incorrectly loaded. If you rest by lying down, those nerves can be relieved, causing the condition to flare up. Pay attention to your sitting position and walk straight. Also have your hip position checked to see whether it is perpendicular to your spine. You may have a crooked posture that can be corrected with arch supports. If you get tingling in your leg because you sleep on your back, there may be a spinal problem.

The influence of a healthy diet

You are what you eat and so you have to pay attention to what you eat. Too much salt and acidic food has an unfavorable effect on the condition of your body. Pay attention to whole-food products and ingredients that you prepare in homemade meals. This way you know what you are getting per day. Pay attention to unsaturated fats (fish and nuts), dairy, green vegetables, not too sweet fruit, and so on. Preferably eat more often per day, but stick to small healthy snacks at a time. It stimulates your metabolism.

Consume sleep-inducing food

Just before going to sleep, sleep-inducing foods can be important. Think of a cracker with tuna that you wash down with warm milk. It ensures that you gradually gain some energy with a light meal, which makes you sleepy. Sleep often occurs because we have eaten, which releases satisfaction hormones. In addition, some blood is withdrawn from the brain, creating a more favorable situation for sleeping. Please note that you should avoid a heavy meal before going to bed. Despite everything, if you still have problems falling asleep, medication can of course help (changing the type of antidepressants can also help). However, you should prioritize changing your lifestyle to sleep better.

Do it before going to sleep

When the body is satisfied, satisfaction hormones are released. It gives a level of satisfaction to the body. Because exercise is very important in this condition, because sexual activities release substances, a combination with sleeping seems very appropriate. Obviously you won’t do it every day and so it is not a structural solution. So make sure you combine it with previous advice to achieve the most favorable result.

What to avoid with restless leg syndrome?

You should avoid body-harming substances as much as possible. Think of alcohol or smoking, which stimulates the body and wakes you up early. Theine or caffeine also disrupt sleep and should be avoided. However, you can take rooibos tea, because it does not contain any stimulants. You can get a relaxed feeling.

What if it wakes your partner up?

It may happen that you move your legs a lot during sleep, which wakes your partner. It is important to talk about this and that a solution is found. Sleeping apart is not good for the relationship. Work on your lifestyle by deacidifying and detoxifying the body by consuming healthy food. In addition, you should work on sleep inducers before you go to sleep. Of course, exercise remains an important factor in your life while you are awake.

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