Evie Summers
Restless legs syndrome (RLS) is a common condition that affects sleep and quality of life. It causes uncomfortable sensations in the legs, such as tingling, crawling, and cramping, and an overwhelming urge to move them. While there is no cure, there are treatments available to help manage the symptoms, including medication and lifestyle changes. For those with severe RLS, a combination of medicines may be needed to control symptoms. In this article, we will explore the different types of medications and lifestyle changes that can help relax legs and improve sleep for people with RLS.
| Characteristics | Values |
|---|---|
| Type of Medicine | Hypnotics (e.g. zopiclone, zolpidem), Dopamine agonists, Parkinson's disease medications, Sleeping pills, Anti-seizure medications, Narcotic pain medications, Iron supplements |
| Lifestyle Changes | Regular sleep pattern, Avoiding caffeine, alcohol, and smoking, Exercise, Stress reduction techniques, Leg massages, Hot baths |
| Leg Cramps Treatment | Pain medications (ibuprofen, acetaminophen), Muscle relaxants, Leg exercises, Hydration, Massage, Heat or ice |
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What You'll Learn
- Restless leg syndrome treatments: medication, lifestyle changes, and sleep aids
- Leg cramps: pain relief, hydration, and vitamins
- Relaxation techniques: yoga, meditation, and massage
- Alternative treatments: acupuncture, electrical nerve stimulation, and foot wraps
- Prescription medication: hypnotics, opioids, and muscle relaxants
Restless leg syndrome treatments: medication, lifestyle changes, and sleep aids
Restless leg syndrome, or Willis-Ekbom disease, is a condition that causes uncomfortable sensations in the legs, often at night. These sensations can be described as tingly, crawling, or creeping feelings, and cause the urge to move the affected limb. As it can cause significant discomfort, sleep issues, and problems with daily functioning, treatment is essential.
Medication
Medications can be used to treat moderate to severe restless leg syndrome. Dopaminergic drugs are typically the first port of call as they increase the release of dopamine in the brain, which helps enable normal body movements. However, these can cause side effects and long-term use can worsen symptoms. Other medications include hypnotics, such as zopiclone and zolpidem, which are recommended for short-term use to help the patient sleep. Mild opiate-based painkillers, such as codeine, can also be prescribed to relieve pain, as can gabapentin and pregabalin.
Lifestyle Changes
Lifestyle changes may be enough to ease the symptoms of restless leg syndrome. These include adopting a healthy sleep routine, such as going to bed and getting up at the same time every day, not napping during the day, taking time to relax before bed, and avoiding caffeine close to bedtime. Other changes include identifying and avoiding triggers, such as certain medicines or substances, and treating any underlying health conditions, such as iron deficiency anaemia, which can be treated with iron supplements.
Sleep Aids
Massage has been shown to improve circulation and aid relaxation, which could help improve sleep. A 2013 study found that a foot wrap, which puts pressure on certain points on the bottom of the foot, significantly improved RLS symptoms and sleep quality. Transcutaneous electrical nerve stimulation (TENS) and acupuncture have also been shown to improve symptoms and sleep.
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Leg cramps: pain relief, hydration, and vitamins
Leg cramps are sudden, painful, involuntary muscle contractions that can last from several seconds to minutes. They can be severely uncomfortable or even unbearable, and the muscle soreness can last for hours after the cramp has passed. They can be caused by involuntary nerve discharges, a lack of blood flow to the muscle, or mineral deficits, among other things.
Pain relief
If you experience a leg cramp, try flexing the affected muscle, massaging the area, and applying heat or ice. You can also keep a heating pad and massage roller by your bed to help you fall asleep.
Hydration
Drinking eight glasses of water a day and avoiding alcohol and caffeinated beverages can help prevent leg cramps. However, water intake after dehydration can make muscles more susceptible to cramping. Therefore, it is important to stay hydrated and consume electrolytes to prevent this.
Vitamins
Vitamins and supplements can help prevent leg cramps when taken as prescribed by a healthcare provider.
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Relaxation techniques: yoga, meditation, and massage
If you are experiencing restless leg syndrome, there are a number of relaxation techniques that you can try to help you sleep. Yoga, meditation, and massage are all effective ways to relax your legs.
Yoga
Yoga is a great way to relax your legs and improve flexibility. Here are some yoga poses to try:
- Reclining pigeon pose: hug your knees into your chest, then extend your left leg out to rest on the mat. Then, extend your right leg and grab your toe, calf, or use a yoga strap.
- Reclining bound angle pose: connect the soles of your feet and let your knees drop to the sides. You can support each knee with a small pillow or blanket for extra relaxation.
- Reclining lord of the fishes pose: cross your right knee over your left, keeping your feet slightly flexed. Pull your feet towards the floor and breathe.
Meditation
Meditation can help to calm the mind and relax the body. If you find it difficult to keep still, try meditation techniques that involve movement. Observe your movements mindfully and focus on your breath. Create a comfortable meditation space that is cool, quiet, and free from distractions. It is also important to maintain a consistent sleep schedule and avoid caffeine close to bedtime.
Massage
Leg massages can relieve sore and tired muscles, improve circulation, and reduce tension and pain. You can use light or strong pressure, depending on your preference. Here are some techniques to try:
- Place your fingers on your ankle and apply pressure as you move your hand towards your hip.
- Use a ball or foam roller to massage your hamstrings and calves.
- Sit on the floor and grasp the shin of your right leg. Pull your knee towards your chest and hold for 30 seconds. Repeat with the other leg.
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Alternative treatments: acupuncture, electrical nerve stimulation, and foot wraps
While medication and lifestyle changes are often recommended to treat restless leg syndrome (RLS), alternative treatments such as acupuncture, electrical nerve stimulation, and foot wraps have also been explored.
Acupuncture
Acupuncture is a traditional healing practice that has been used for centuries to treat various conditions. While it hasn't been scientifically proven to treat RLS specifically, some people with RLS have reported benefits from acupuncture, including reduced pain and discomfort, improved sleep quality, and fewer restless leg sensations. There are several acupuncture pressure points that might help with RLS, including Shenshu (BL23), Xuehai (SP10), Chenshan (BL57), Zusanli (ST36), and Sanyinjiao (SP6). However, acupuncture can be difficult to access in some areas and may not be covered by insurance providers. Additionally, it may have side effects such as temporary soreness and a small risk of infection.
Electrical Nerve Stimulation
Transcutaneous electrical nerve stimulation (TENS) is a non-invasive method of pain relief that uses low-voltage electrical currents. It is typically used to treat acute and chronic pain conditions, such as osteoarthritis, tendinitis, and fibromyalgia. TENS works by stimulating nerve cells to block the transmission of pain signals, thereby changing the patient's perception of pain. It can also raise the level of endorphins, the body's natural pain-killing chemicals. While TENS has shown promise in pain management, more scientific research is needed to fully understand its effectiveness.
Foot Wraps
Foot wraps are a drug-free option for treating RLS. These adjustable wraps apply pressure to specific muscles in the feet, creating a response in the brain that relaxes the muscles activated during RLS. In a pilot study, participants using foot wraps reported an 82% reduction in sleep loss. However, some participants also reported side effects such as irritability, sensations of pins and needles, pain, spasms, and warm feet. Foot wraps offer a promising alternative to medication for individuals seeking a drug-free approach to managing RLS symptoms.
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Prescription medication: hypnotics, opioids, and muscle relaxants
Restless legs syndrome (RLS) can significantly impact your quality of life by causing sleep issues and problems with daily functioning. While the first step in treating RLS is to identify the underlying cause, prescription medication may be recommended if your symptoms are severe and disrupting your sleep.
Hypnotics
Hypnotics are a type of prescription medication that can be used to help you sleep. They are typically only recommended for short-term use, usually no longer than a week. Examples of hypnotics include zopiclone and zolpidem, which can make you feel sleepy or "hungover" the next morning.
Opioids
Opioids are central nervous system (CNS) depressants that can be used as antianxiety agents. While they can induce sedation and hypnosis, they can also lead to additive CNS depression if used with other CNS depressants.
Muscle Relaxants
Muscle relaxants are prescription medications that can treat muscle-related symptoms such as spasticity, spasms, and musculoskeletal pain. There are two major types of muscle relaxants: antispastics and antispasmodics. Antispastic skeletal muscle relaxants include Baclofen (Lioresal®) and Dantrolene (Dantrium®), while Carisoprodol (Soma®, Vanadom®) is an example of an antispasmodic skeletal muscle relaxant. It is important to note that there are no over-the-counter (OTC) muscle relaxants available in the United States, and side effects may occur with their use.
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Frequently asked questions
If you are experiencing restless leg syndrome, your doctor may recommend medication to help you sleep, such as hypnotics (e.g. zopiclone and zolpidem) or sleeping pills. They may also recommend medications that increase dopamine levels, such as certain Parkinson's disease medications or epilepsy drugs. For leg cramps, pain medications such as ibuprofen or acetaminophen can help, as well as muscle relaxants like carisoprodol.
Yes, there are several lifestyle changes that may help with restless legs. These include exercising, reducing stress, and practising relaxation techniques such as yoga or meditation.
Restless leg syndrome (RLS) is characterised by uncomfortable sensations in the legs, such as tingling, crawling, or itching, that are usually felt at night and cause a strong urge to move the limbs.
There are no proven over-the-counter treatments for RLS. In fact, some OTC sleeping medicines such as antihistamines and melatonin may worsen symptoms.
Besides medication, there are several other treatments for restless legs. These include massage, acupuncture, transcutaneous electrical nerve stimulation (TENS), and the restiffic foot wrap, which applies pressure to certain points on the bottom of your foot to relieve symptoms.
