Today’s topic is Restless Legs Syndrome. Do your legs twitch and feel jumpy once you finally lay down to sleep at night? Does this problem sometimes lead to insomnia? Are you frustrated to no end?

I understand exactly what you’re going through because I also suffer from Restless Legs Syndrome!

To overcome this problem, I’ve compiled information on the condition as well as ideas that have changed my life and improved my sleep.

I bet you didn’t know that jumpy legs were considered to be a neurological condition! In most cases, the exact cause is unclear. Here’s what we think we do know about Restless Legs Syndrome:

· It seems to be related to dopamine receptors in the brain

· Taking pharmaceutical drugs to raise dopamine can lead to “augmentation” – a situation in which the meds work for a while and then cause the symptoms to get worse

· It seems to be related to low iron in areas of the brain associated with involuntary movement, the substantia nigra

· It’s more common in women (isn’t this often the case?)

· It’s more common amongst post-menopausal women (here we go!)

· It tends to run in families

· Doctors sometimes prescribe drugs that can be habit-forming and lead to side effects, including benzodiazepines

· A history of migraines or have Parkinson’s disease might increase your risk

· Low iron is often the culprit

· Do NOT supplement with iron without having a medical professional run an iron panel

· May be connected to low B12 and low folate

· Supplementing with a good B complex is a good idea for many people

· Certain commonly prescribed medications can increase your risk, including antidepressants, neuroleptics, beta blockers, dopamine antagonists, anti-nausea drugs, anti-histamines, anti-convulsants, and lithium, etc.

· Never stop taking your prescription drugs without consulting with your doctor

Here are my strategies to keep my Restless Legs Syndrome under control:

· I’m careful to stay hydrated. Nothing crazy – I’m just always mindful to sip water throughout the day

· I like to add one serving of a high quality, powdered electrolyte supplement to my water bottle every day – especially in the hot months if I’m outside walking or gardening

· I take a high-quality B Complex with my breakfast

· I make sure to eat magnesium-rich foods during the day – things like leafy greens, tofu, seeds & nuts, avocado, legumes, and dark chocolate

· Magnesium is so important for relaxing muscles and for promoting sleep that I also supplement with magnesium right before bed.

· I make sure to get lower body exercise every day, usually, a brisk walk, stretching and some resistance training

· I drink a cup of chamomile tea after dinner. While it has anti-spasmatic qualities, I can’t guarantee it helps my legs. But I do know that it helps me relax and keeps me hydrated.

· I also supplement with valerian at night. Valerian is an old-fashioned sleep aid, considered to be nature’s valium. For more detailed information on this herb, grab my free ebook, Top Eight Supplements to Fight Insomnia.

Lastly, I’d like to share the “secret sauce” in my nighttime ritual: Hylands’ Restful Legs PM – it’s an inexpensive, readily available over-the-counter homeopathic product. I dissolve a couple tablets under my tongue before bed. I take a couple more if I happen to wake up in the middle of the night. I’m not well-versed in homeopathy and therefore unable to explain to you how the product works. I just know that it has done wonders for me.

Please be advised that restless legs may be a symptom of medical problems that should be brought to the attention of your doctor. For example, if your blood sugar levels are not under control, you may wake up in the middle of the night.

Sources:

Seeman MV. (2020). Why are women prone to restless legs syndrome? International Journal of Environmental Research and Public Health: 17(1):368. https://doi.org/10.3390/ijerph17010368

Klingelhoefer L., Bhaattacharya, K.& Reichman, H. (2016). Restless legs syndrome. Clinical Medicine Journal.

https://www.rcpjournals.org/content/clinmedicine/16/4/379

Restless Legs Syndrome Fact Sheet (2020). NIH. National Institute of Neurological Disorders and Stroke.

https://www.ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/restless-legs-syndrome-fact-sheet

Restless Legs PM (2020)

https://dailymed.nlm.nih.gov/dailymed/fda/fdaDrugXsl.cfm?setid=67667af8-b27b-1511-e053-2991aa0a3988&type=display

Disclaimer

The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.

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