There are some studies which are shown that there are many people who feel persistent sensations in their legs that keep them awake even though the rest of their bodies are ready to fall deep into sleep [1]. Many people think that this is all happening in their heads but this strange set of opposing states should not be dismissed as psychosomatic.
You may have RLS (restless leg syndrome) which is a neurological disorder that is affecting an estimated 12 million Americans. The hallmark symptoms of RLS are unpleasant sensations like an uncontrollable urge to move your legs, creeping, pulling, and throbbing.
These symptoms are more prominent at night when someone is at rest or he is relaxing. Restless leg syndrome is affecting people of all ages and this condition is getting worse as someone is getting older. Also, there are some studies which are shown that women are having increased chances of getting restless leg syndrome compared to men [2,3].
The exact cause for this condition is not known. But it has been associated with heart disease, high blood pressure, kidney failure, diabetes, nerve disease, iron deficiency and anemia, smoking, obesity, and pregnancy [3,4].
There are some prescription medicines which can help you to treat RLS but you can also use home remedies because they can help you to keep your symptoms at bay. They can calm your legs and they can help you to have a good night’s sleep.
Talk with your doctor if you suffer from restless leg syndrome before you start taking some of the below-mentioned home remedies. You should go to sleep and wake up at the same time each day. You should keep your sleep area dark, quiet and cool.
13 Home remedies for restless leg syndrome
Contents
Camphor
It is a known fact that this home remedy has antispasmodic and therapeutic properties which can help you to get relief from the inflammation and also it will alleviate the symptoms of RLS. You should gently rub a small amount of camphor oil on your legs before you go to bed. You will notice that in a period of a few minutes, the tingling sensation in your legs will go away. You should do this natural treatment on daily basis. Also, you can use camphor cream in the same way.
Diet
You should eat a healthy diet because it can promote your sleep. You should limit how much caffeine and alcohol you consume and you should avoid them before you go to sleep. Also, you should avoid any foods which you know will keep you awake at night. [5]
Tonic water
Tonic water is a carbonated soft drink that has quinine. This is a compound that can help to settle the nervous system and it can give relief from the symptoms of restless leg syndrome. This home remedy acts as a muscle relaxant and it can improve the blood flow to the muscles [6]. If you consume large doses of tonic water, then this can cause negative effects.
It is safe to use only about 20 mg of quinine per 8 ounces of tonic water. You should drink ¼ cup of tonic water before you go to bed each night. You should sip it slowly so your body has time to absorb the quinine.
Smoking
It is a known fact that smoking can make the body feel jittery and it can have an impact on sleep. You should try cutting down on smoking or you should quit it completely. [5]
Epsom salt
If you have an Epsom salt bath before you go to bed, then this can help you to sleep better through the night. It has a high amount of magnesium sulfate which can help to soothe sore muscles and it will calm the nerves.
You should pour one cup of Epsom salt into warm bathwater. You should stir it with your hands because in this way you will help the salt to dissolve in the water. You should soak in this bath for at least thirty minutes. You should do this natural treatment on daily basis.
Reduce stress
It is a known fact that stress plays a role in agitating the symptoms of restless leg syndrome [7]. Any treatments that can help to reduce stress can help to alleviate the symptoms of this condition. There are some relaxation techniques such as meditation and breathing which can help to reduce your stress levels.
Blackstrap molasses
This home remedy is rich in iron which can help to treat the symptoms of RLS. Iron is an integral component of hemoglobin which means it can help to transport the oxygen from the lungs to the rest of your body’s cells [5,8].
Iron is needed for metabolism and energy. Also, this home remedy has other minerals like potassium and calcium. You can find this natural cure in natural food stores or at health stores.
You should stir one tablespoon of blackstrap molasses in one cup of water. You should drink this home remedy thirty minutes before you go to bed. You should do this natural treatment on a daily basis because this can help you to have the best results.
Also, you can drink a combination of one tablespoon of apple cider vinegar and one tablespoon of blackstrap molasses mixed in one cup of water.
Hot and cold foot soaks
When you are alternating the use of warm and cold soaks for your leg muscles, then this can help to reduce the cramping and it can ease the pain that is associated with the restless leg syndrome. The heat will promote blood circulation and the cold will reduce inflammation.
You need to fill one bucket with cold water and then you need to feel another bucket with bearable hot water. You should put your feet in the hot water for 3 minutes. Then, you should dip them in cold water for ten to sixty seconds. You should repeat this natural treatment 2 or 3 times. You should follow this home remedy two times per day because it can help you to have effective results.
Apple cider vinegar
This home remedy is an alkaline food which can help to balance the pH levels in the body and also it can help to improve the absorption of nutrients. This is a reason why apple cider vinegar is used as a natural treatment for restless leg syndrome.
In one glass of lukewarm water, you should add one tablespoon of apple cider vinegar. You should sip it slowly for about half an hour before you go to bed. You should do this natural treatment on daily basis. If you cannot bear the taste of apple cider vinegar, then you can use apple cider vinegar tablets but before you start using them you need to talk with your doctor. Also, you can gently rub a small amount of apple cider vinegar on your legs before you go to bed each night.
Chamomile
This herb acts as a mild sedative to relax the muscles and nerves [9]. When you use it on regular basis, then it can help you to have sound sleep. You should enjoy a warm cup of chamomile tea because it can help you to get relief from the stress and tension in muscles and nerves. You should drink it 1 – 2 hours before you go to bed. Also, you can massage your legs with chamomile oil for a few minutes before you go to bed.
Coconut oil
There are some studies which are shown that coconut oil is an effective home remedy for restless leg syndrome. It can relax the nerves and improve blood circulation which can help to have good sleep at night.
You need to slightly warm some coconut oil. Then, you should rub it all over your legs. You should massage your legs in circular motions, moving upward from your ankles. You should do this natural treatment on a daily basis because it can relax your muscles.
Also, you can warm mustard oil and use it in the same manner.
Lavender oil
This home remedy can be used as a natural treatment for restless leg syndrome because it is used as a relaxant and it can help to reduce the symptoms of this condition [10]. You should simply rub a few drops of lavender oil on the bottom of each foot before you go to bed each night.
Also, there is another option and that is to add a few drops of lavender oil to a small tub of lukewarm water. You should soak your feet in this home remedy for ten minutes before you go to bed each night.
Peppermint
It is a known fact that peppermint is rich in menthol content which can help to numb the restless feeling in your legs and it can provide soothing pain relief for the aching muscles. You should drink one cup of peppermint tea before you go to bed because it can help to relax the muscles and also it can promote restful sleep. Also, it is considered as healthy to drink from 3 to 4 cups of peppermint tea on daily basis.
There is another option and that is to apply peppermint oil directly on the legs and then you should gently massage your legs for 5 to 10 minutes. This home remedy will help you to get relief from the tension.
References:
[1] Catoire H, Sarayloo F, Amari KM, et al. A direct interaction between two Restless Legs Syndrome predisposing genes: MEIS1 and SKOR1. Scientific Reports. 2018;8:12173.
[2] Batool-Anwar S, Malhotra A, Forman J, et al. Restless leg syndrome and hypertension in middle-aged women. Hypertension. 2011;58(5):791-796.
[3] Shi Y, Yu H, Ding D, et al. Prevalence and risk factors of restless legs syndrome among Chinese adults in a rural community of Shanghai in China. PLoS One. 2015;10(3):e0121215.
[4] Walters AS, Frauscher B, Allen R, et al. Review of quality of life instruments for the Restless Legs Syndrome/Willis-Ekbom Disease (RLS/WED): Critique and recommendations. Journal of Clinical Sleep Medicine. 2014;10(12):1351-7.
[5] Batool-Anwar S, Li Y, De Vito K, et al. Lifestyle factors and risk of restless legs syndrome: Prospective cohort study. Journal of Clinical Sleep Medicine. 2016;12(2):187-194.
[6] Mandal AK, Abernathy T, Nelluri SN, Stitzel V. Is quinine effective and safe in leg cramps? The Journal of Clinical Pharmacology. 1995;35(6):588-93.
[7] Castillo PR, Mera RM, Fredrickson PA, et al. Psychological distress in patients with restless legs syndrome (Willis-Ekbom disease): a population-based door-to-door survey in rural Ecuador. BMC Research Notes. 2014;7:911.
[8] Trotti LM, Becker LA. Iron for the treatment of restless legs syndrome. Cochrane Database of Systematic Reviews. 2019;4:1.
[9] Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports. 2010;3(6):895-901.
[10] Hashemi SH, Hajbagheri A, Aghajani M. The effect of massage with lavender oil on restless leg syndrome in hemodialysis patients: A randomized controlled trial. Nursing and Midwifery Studies. 2015;4(4):e29617.
