If you have restless leg syndrome (RLS), getting a good night's sleep can be difficult. Tossing and turning throughout the night can leave you feeling exhausted the next day. Without adequate, restful sleep, you're vulnerable to numerous problems that can affect your physical and emotional well-being.
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Here are three ways you can reduce the discomfort of restless leg syndrome:
Exercise and Relaxation
Moderate, regular exercise helps to reduce the symptoms of restless leg syndrome. Doctors suggest 30 to 60 minutes of daily exercises like walking, cycling, swimming, stretching, yoga, or Pilates. They also advise against strenuous exercises that create muscle and joint fatigue, since stress and muscle tension can trigger RLS symptoms. Before you go to bed, create several hours of relaxation time to relax leg muscles and reduce stress and tension. Try a warm, relaxing bath followed by a lower leg massage.
Heat and Cold Therapy
Heat and cold therapy is known to relieve leg pain and aching, twitching muscles associated with RLS. Alternating warm packs and cold packs to leg muscles will reduce muscle strain and inflammation, relaxing the muscles. Moist heat from heating packs, steamed towels and hot baths is more effective for RLS than dry heat. Minor stiffness or tension can often be relieved with only 15 to 20 minutes of heat therapy. Cold therapy from ice packs or frozen gel packs reduces blood flow, which reduces pain and calms overactive nerves. To prevent skin, tissue and nerve damage, cold therapy should be limited to 15 minutes per session.
Comfortable Sleep Environment
RLS interferes with regular, healthy sleep patterns, so it's important to create a comfortable sleep environment that promotes restful sleep. If you suffer from RLS, invest in a quality mattress and soft linens that promote comfort. Think about your sleep environment and consider removing work-related items like computers and cell phones, as well as electronics and digital clocks that glow in the dark. Create a relaxing bedtime routine prior to getting into bed and maintain a regular sleep schedule. Going to bed and getting up every day at the same time, will help program your body's internal sleep clock.
If you're experiencing sleep problems, visit Land of Sleep where you'll find a large selection of luxury mattresses and adjustable beds. For over 40 years, we have provided our customers in Sarasota and Venice with a restful, comfortable night's sleep.