There are many ways to self-help – but it does depend on how disruptive the
symptoms are and what changes you are willing to make.
First, review your lifestyle and see what changes could be made to reduce or
eliminate RLS symptoms. These include:
- establish the right level
of exercise - too much worsens it, too little may trigger RLS. Some people
find a few minutes of exercise just before bedtime is particularly
effective, although others find exercise in an evening worsens the
symptoms
- avoid stimulants, such as
caffeine, alcohol and smoking
- eliminate foods from your
diet that trigger RLS - this is different for each person, but may include
sugar, triglycerides, gluten, sugar substitutes (aspartame), or following
a low-fat diet. Experiment to see what works for you – but before
significantly changing your diet, always check with your doctor first
- create a peaceful, cool
sleeping environment
- discuss with your doctor
about adding supplements such as potassium, magnesium, B-12, folate,
vitamin E, and calcium to your diet.
Whilst it has not been clinically proven, there is anecdotal evidence to
suggest these supplements can ease RLS symptoms.
To relieve the symptoms, you could try:
- stretching and massaging
the legs
- applying a hot – or cold –
compress to the muscles in the leg
- taking a hot bath
- drinking more water.
Dehydration may cause the urge to move the legs, so some patients find
drinking a glass of water stops the urges for a short while
- soaking your feet in hot
water just prior to going to sleep
- wearing compression
stockings or tights to bed
- placing a pillow between
the knees or thighs while lying in bed
- massage and chiropractic
spinal manipulation
- distracting the mind – read
a book or switch on the TV.
