Nails strange sensations in the legs Do they prevent you from falling asleep at night? We offer you information about restless legs syndrome and some remedies to combat it at home.
Restless legs syndrome prevents good sleep. During moments of rest or just before falling asleep, those affected notice stinging, tension or tingling in their legs, and to mitigate it they feel the urge to change position, get up and walk. In medical literature, those affected are often referred to as «night walkers» (nightwalkers).
What is restless legs syndrome?
Restless legs syndrome is characterized by the appearance of an uncomfortable sensation in the legs that forces you to move them, especially at night. It is not an initially serious disorder, but very annoying and unsettling.
It is estimated that restless legs syndrome – also known as Ekbom syndrome– affects one in 10 people and can manifest itself sporadically or become chronic. Its causes are unknown, but it has a genetic component, Well, there are families more affected than others. Older women are the most affected group.
This syndrome, as its name suggests, usually affects the legs, but it can also appear in the arms. It can occur during the day but the symptoms are more common or intensify at night. On the other hand, does not usually cause pain, but the discomfort is very unpleasant.
Since having restless legs at night does not allow you to fall into a deep and restful sleep, the disorder is related to concentration problems and states of exhaustion during the day. If it becomes chronic, it can cause serious mental disorders.
Eight out of ten people with restless legs also suffer from «periodic leg movement syndrome», which is characterized by sudden involuntary movements of the legs during sleep.
Main causes
The causes of these involuntary movements are not known, but one theory relates them to low dopamine levels, one of the main brain neurotransmitters and necessary for the execution and coordination of movements. This could also be the cause of restless legs.
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It has also been observed that the deficiency of some minerals such as iron – or its transporter, ferritin –, calcium, magnesium or potassium, as well as an excess of uric acid in the blood can cause it.
However, many sufferers do not suffer from any of these biochemical imbalances. It is believed that there may also be a genetic predisposition.
natural treatment
If restless legs prevent you from sleeping peacefully, you can do the following:
- Try not to make more physical or mental efforts of those necessary in the afternoon and early evening, because stress favors the appearance of symptoms.
- Maintain regular times for both going to sleep and waking up. It is very useful to establish a ritual that helps you fall asleep.
- Avoid alcohol, caffeine and nicotine a few hours before going to sleep.
- Get enough exercise during the day and at night remove tension from the legs with stretches oyoga exercises. Also practice some relaxation techniques, such as progressive relaxation, autogenic training, guided visualization or mindfulness.
- Improves blood circulation thanks to alternating hot and cold showers, hot or cold baths, massages and wraps.
- Make sure your diet is providing you with the sufficient amount of iron. Restless legs is one of the common symptoms of iron deficiency, which explains around 30% of cases. Remember that legumes, sesame seeds, nuts and vegetables, especially cabbages, are foods rich in iron. Accompany them with fruit rich in vitamin C to improve its absorption.
Go to the doctor first
If you have any symptoms that worry you, see your doctor. to make a diagnosis and rule out other diseases. Peripheral neuropathy, kidney failure, intestinal dysfunctions, and some liver and autoimmune disorders can cause similar symptoms.
Discomfort may also appear as a side effect of some medications, such as antidepressants, neuroleptics and antidepressant medications.
In very serious cases The doctor can prescribe medications (muscle relaxants, sleeping pills and, above all, antiparkinsonian medications such as pramipexole) to mitigate the symptoms.