Some people are able to fall asleep quickly, only to be wide awake at 3am. While it’s normal to wake up during the night if you are stressed or feeling unwell, frequently waking up in the middle of the night and not being able to fall back asleep might be a sign of an underlying problem. One such problem is restless leg syndrome which is a condition that is marked by constantly moving of the leg due to discomfort. The good news is that there are several ways to find relief for restless leg syndrome.
Loosen Your Leg and Hip Muscles
One of the first things that should be address is finding ways to help loosen the muscles of the legs and hips. This can be accomplished with a few self-treatments including a warm Epsom salt or magnesium bath. Magnesium is one of the best muscle relaxers because it acts as a natural calcium blocker, helping your muscle cells relax after contracting.
Stretch Regularly
Be sure to stretch the gluteal quadriceps, hamstrings and calf muscles on a regular basis. This will help loosen and relax the muscles of the legs. You can also use a foam roller to help by self-massaging these muscles while using your body weight for leverage to release some of the tension.
Stay Hydrated
Drinking enough water is essential to helping with restless leg syndrome. It helps your metabolism and detoxification mechanisms while hydrating the muscle tissue. Typically, 50% to 75% of your body weight in ounces is necessary to stay hydrated. Dehydration may cause the urge to move the legs, so some people find drinking a glass of water stops the urges for a short while.
Exercise on a Regular Basis
When you exercise, you are not only pumping out toxins, but you are also facilitating blood flow to the tissues which helps with your detoxification mechanism and brings more nutrients to the muscles. Exercise doesn’t have to be only at the gym! Activities such as walking, hiking, swimming, running, and weightlifting all have health benefits. What people like to do and for how long can vary from person to person, so find what works best for you as an individual and stick with it!
Eat a Well-Balanced Diet
A diet with fruits, vegetables and lean proteins from a clean source are important. Eating healthy fats such as avocado, egg, olive oil, and coconut oil provide nutrients and decrease inflammation. It is also recommended to avoiding alcohol and caffeine is also recommended because Drinking alcohol disrupts rapid eye movement (REM) sleep which is the deep restorative sleep that people need to function normally during the day.
Include chiropractic adjustments and therapeutic massages
Chiropractic adjustments can help with the nervous system controls and musculature function and pain signals. When your spinal joints are restricted the nerve irritation can lead to pain in the legs. Chiropractic adjustments help to alleviate this. Therapeutic massage can specifically loosen the muscles and can have a positive impact to alleviate restless leg syndrome.
Focus on Proper Sleep Posture
Make sure that when you sleep you are sleeping with correct posture and you have optimal support from both the mattress and pillow. Correct sleeping posture when you sleep either on your back or side sleeping position. For side sleepers, use a body pillow to keep your legs in correct posture and for additional support. Back sleepers can also use a pillow to put underneath the knees to support the legs. The SpineAlign Pillow helps with restorative sleep and restless leg syndrome. It is the only pillows that is fully customizable and can help you achieve correct posture in both the side and back sleeping positions.
Your mattress is also extremely important. A mattress that is too old or not supportive enough can lead to stress on the muscles and joints of the spine and legs and will further exacerbate restless leg syndrome. Each individual responds differently to different styles of mattresses and that’s why a hybrid mattress with cooling supportive foam on top and specific pocketed individualized coils on the bottom will allow you to sleep cool and comfortably with optimal support while maintaining correct sleeping posture.
Sujit is a Digital markteter by profssion and bloggr by pasion. He likes to share the experience around the web. His blog is Blogsane.