Can individuals find therapeutic ways to reduce restless leg syndrome and improve their sleep quality in their beds?
Table of Contents
What Is Restless Leg Syndrome?
Do you feel general aches or leg pain that cause you to feel restless? Do you feel fatigued throughout the day, making it hard to fall asleep? Or do you feel uncomfortable sensations in your legs that make it difficult to fall asleep and stay asleep? Many people worldwide experience these issues, known as restless leg syndrome. Also known as Willis-Ekbom disease, restless leg syndrome is often characterized by an uncomfortable urge to move the legs when a person rests at night and can be accompanied by unpleasant sensations that cause irresistible restlessness. (Gossard et al., 2021) >
Causes
RLS often correlates with environmental factors. Additionally, because RLS can be primary or secondary, overlapping risk profiles also play a role. Environmental factors like stress and anxiety can cause the central nervous system to go haywire, causing the sensations to set off and become worse. When RLS is primary, the central nervous system can cause the legs to develop RLS due to low dopamine, a neurotransmitter that regulates movement. The RLS symptoms can worsen when there isn’t enough dopamine in the body. When RLS is secondary, it may be due to iron deficiency, where brain areas have low levels of iron that are not transported across the blood-brain barrier or imported into neuronal cells. (Vlasie et al., 2022) This can cause numerous symptoms and affect the legs when a person is trying to get a good night’s rest.
Symptoms
Some RLS symptoms can disrupt the circadian rhythm, sensitizing and hyperarousing the central nervous system and leading to sensory disturbances and frequent awakenings. (Tang et al., 2023) Other symptoms include:
- Crawling/Itching sensations
- Fatigue
- Mood changes
- Difficulty concentrating
- Sleep disruptions
Ways To Reduce Restless Leg Syndrome
To reduce restless leg syndrome, many people can minimize the comorbidities associated with RLS. Many people can sleep better with the right mattress and pillows. Others may try exercise or meditation to reduce everyday stress. These small changes can help many people develop healthy sleep habits that improve sleep quality and support a proper sleep routine. (Taximaimaiti et al., 2021)
Vitamins & Supplements
Iron supplements can reduce the effects of restless leg syndrome by replenishing neurons and cells in the central nervous system. (Elstrott et al., 2020) Combined with magnesium, this can help lower the intensity of the RLS symptoms and even improve sleep quality. (Jadidi et al., 2022) Ask your doctor which iron supplement you’re low on before buying.
Massage
Incorporating massages into a routine to reduce restless leg syndrome can benefit the body. Massage therapists can work the muscles in the lower extremities, manipulate soft tissues, and strengthen the immune system. Massages like reflexology, Swedish, and deep tissue can help reduce stress and anxiety, relieve leg fatigue, improve blood circulation, and reduce sleep disturbances. (Ghanbari et al., 2022)
Conclusion
Incorporating these various techniques and remedies to reduce restless leg syndrome can improve the body and increase sleep quality. Small changes to everyday stressors can reduce the likelihood of restless leg syndrome returning.
References
Elstrott, B., Khan, L., Olson, S., Raghunathan, V., DeLoughery, T., & Shatzel, J. J. (2020). The role of iron repletion in adult iron deficiency anemia and other diseases. Eur J Haematol, 104(3), 153-161. https://doi.org/10.1111/ejh.13345
Ghanbari, A., Shahrbabaki, P. M., Dehghan, M., Mardanparvar, H., Abadi, E. K. D., Emami, A., & Sarikhani-Khorrami, E. (2022). Comparison of the Effect of Reflexology and Swedish Massage on Restless Legs Syndrome and Sleep Quality in Patients Undergoing Hemodialysis: a Randomized Clinical Trial. Int J Ther Massage Bodywork, 15(2), 1-13. https://doi.org/10.3822/ijtmb.v15i2.705
Gossard, T. R., Trotti, L. M., Videnovic, A., & St Louis, E. K. (2021). Restless Legs Syndrome: Contemporary Diagnosis and Treatment. Neurotherapeutics, 18(1), 140-155. https://doi.org/10.1007/s13311-021-01019-4
Jadidi, A., Rezaei Ashtiani, A., Khanmohamadi Hezaveh, A., & Aghaepour, S. M. (2022). Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther, 23(1), 1. https://doi.org/10.1186/s12906-022-03814-8
Mansur, A., Castillo, P. R., Rocha Cabrero, F., & Bokhari, S. R. A. (2025). Restless Legs Syndrome. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/28613628
Tang, M., Sun, Q., Zhang, Y., Li, H., Wang, D., Wang, Y., & Wang, Z. (2023). Circadian rhythm in restless legs syndrome. Front Neurol, 14, 1105463. https://doi.org/10.3389/fneur.2023.1105463
Taximaimaiti, R., Luo, X., & Wang, X. P. (2021). Pharmacological and Non-pharmacological Treatments of Sleep Disorders in Parkinson’s Disease. Curr Neuropharmacol, 19(12), 2233-2249. https://doi.org/10.2174/1570159X19666210517115706
Vlasie, A., Trifu, S. C., Lupuleac, C., Kohn, B., & Cristea, M. B. (2022). Restless legs syndrome: An overview of pathophysiology, comorbidities and therapeutic approaches (Review). Exp Ther Med, 23(2), 185. https://doi.org/10.3892/etm.2021.11108
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Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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| Primary Taxonomy | Selected Taxonomy | State | License Number |
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| Yes | 363LF0000X - Nurse Practitioner - Family | CO | C-APN.0105610-C-NP |
| Yes | 363LF0000X - Nurse Practitioner - Family | NY | N25929 |
| Yes | 363LF0000X - Nurse Practitioner - Family | NM |
90560 |
| Yes | 363LF0000X - Nurse Practitioner - Family | GA | GAA-NP005701 |
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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