The doctor explains how to Prevent Restless Leg Syndrome from Disrupting your Sleep

Sleep better with these MD-approved restless leg syndrome treatments and tips

A good night’s sleep is exactly what we need to rest and recharge at the end of a long day. People who suffer from restless leg syndrome (RLS) understand how this sleep movement disorder deprives them of quality sleep.

According to the American Association of Neuromuscular and Electrodiagnostic Medicine, approximately 12 million Americans may suffer from restless leg syndrome. If you believe you have restless leg syndrome, you’re probably wondering how to reduce the impact of the condition on your sleep.

To help, we spoke with Nilong Vyas, MD, board-certified pediatrician, sleep coach, and founder of the New Orleans, Louisiana-based family sleeps consulting service Sleepless in NOLA. Here’s what Dr. Vyas has to say about RLS and sleep…

What is restless leg syndrome?

“Restless leg syndrome is a sleep movement disorder in which those affected feel a crawling or throbbing sensation that causes the legs to jerk, often at nighttime,” explains Dr. Vyas.

“It is one of the most common sleep movement disorders, occurring in about 10% of adults and 2% of children and teens.” Those with restless leg syndrome typically find temporary relief when they move around, yet the discomfort and the urge to move return quickly once that motion ceases.

People with this condition may notice their symptoms worsening while still awake before bedtime, but it can also affect you after you’ve fallen asleep.

What causes restless leg syndrome?

The exact cause of restless leg syndrome is unknown in many cases. However, there are several trends and contributing factors that may influence your chances of having or developing the condition.

“More women—specifically pregnant or older women—than men have the disorder, but it is not specific to a particular demographic per most studies.

“Restless leg syndrome often has no cause,” says Dr. Vyas, “but it can have a genetic component or be associated with medical conditions like kidney disease and iron deficiency.” That’s why the sleep expert recommends adding more iron-rich foods to your diet for relief from restless leg syndrome

How does restless leg syndrome affect sleep?

As Dr. Vyas explains, “RLS can affect sleep quality because of the continued uncomfortable sensations in the legs with sleep onset and during sleep.” She adds that it can often wake a person up, stopping them from getting the quantity and quality of sleep they need.

If restless leg syndrome keeps you awake at night, you may be wondering how to know if the condition is severe enough to seek assistance from a doctor. According to Dr. Vyas, “Patients suffering from RLS can seek medical attention if sleep is disrupted more than three nights per week.”

How to treat restless leg syndrome for better sleep

To help you in your quest to stop restless leg syndrome from ruining your sleep, we asked Dr. Vyas for her top tips. Here’s what she said:

Have good sleep hygiene – Good sleep hygiene may entail “going to bed at the same time and waking at the same time each day, as well as sticking to a good bedtime routine,” the sleep expert shares.

Make healthy dietary changes – Since restless leg syndrome is common amongst people with low iron levels, Dr. Vyas mentions that “increasing iron-rich foods in the diet can be helpful.”

Take over-the-counter supplements – In addition to making the lifestyle and dietary changes above, Dr. Vyas says that “some non-prescription treatment options can also be tried,” which we’ll soon cover.

Consult your doctor about medications to help with RLS – “If these treatments ‘fail’ and there is not a vast improvement in RLS symptoms, prescription medications may be started,” Dr. Vyas explains. However, “if a certain underlying cause can be treated,” for instance, an iron deficiency, “the patient may not need to be on medication permanently.”