RLS is a common neurological condition, characterized by uncomfortable sensations in the legs (sometimes other parts too), generally leading to an irresistible urge to move them, for relief. The uncomfortable sensations in the legs often occur or get worse when the legs are at rest (sitting, lying), making it very difficult for people who suffer from RLS to sleep at night.

In most cases, RLS has no known cause, and in some cases, the symptoms of RLS are due to another underlying medical condition and usually disappear when said the medical condition is treated.

Treatments for RLS include medications and lifestyle changes. In this article, we will focus on how to naturally treat RLS.

Here are some of the solutions you can try at home:

Exercise

Lack of exercise is a contributing factor to RLS. You can do mild exercise regularly every day to help alleviate the RLS symptoms. The exercise could be in the form of brisk walking, jogging, but nothing too intense.

Relaxation

Stress may worsen the symptoms of RLS. Every night before going to bed, try to get into a relaxed state by taking deep breaths or even do short meditation or yoga, to help relax the body and eventually help you sleep.

Sleep routine

Setting a good sleep routine is beneficial. Start going to bed at the same time every night and get up at the same time every morning. This will help with the sleep difficulties and make it easier for you to fall asleep.

Stretching

Whenever the uncomfortable sensations occur, RLS sufferers feel the extremely strong urge to move the legs.

Stretching your legs or other affected parts can help reduce the discomfort.

Massage

Massage is also effective because it helps with blood circulation and it can help relax your legs muscles.

Compress

Use hot or cold towels to place on your legs or other affected parts to help reduce the symptoms of RLS. You can also use heated or ice packs.

Hot bath

Before you go to bed, have a bath in a comfortably hot water to help relax the muscles.

Epsom salt

And you can mix some Epsom salt with the bath water. If you’re not feeling like taking a bath, you can just soak your legs in warm Epsom salt bath and it may help calm the nerves and soothe the muscles.

Coconut oil

Take a small amount of coconut oil and rub it all over your legs to help relax the muscles.

Apple cider vinegar

You can either drink or use it to rub over your legs. Apple cider vinegar is loaded with heaps of important minerals for our body, such as potassium, magnesium, and it can improve the absorption of nutrients, too.

Chamomile tea

Drink chamomile tea before going to bed helps because chamomile tea has a relaxing effect and it can also reduce muscle spasm.

Peppermint tea

Drink hot peppermint tea before going to bed helps soothe the discomfort in the legs.

Muscle relaxing herbs

To improve the quality of your sleep, you can take muscle relaxing herbs, such as passiflora (passion flower) or valerian.

Potassium rich foods

Potassium is a type of mineral that our body needs to help with muscles contraction. It is highly advised to consume foods that are rich in potassium, such as banana, avocado, spinach, sweet potato, pomegranate, white beans, coconut water, dried apricots.

Magnesium rich foods

Magnesium is also essential in our diet because it helps maintain normal nerve and muscle function. Foods that are rich in magnesium include spinach, almonds, chard, black beans, avocado, banana, yogurt, pumpkin seeds, figs.

Folate-rich foods

Folate helps the body produce new cells, including red blood cells. Red blood cells carry oxygen, and this is important since RLS is associated with a decrease in oxygen. Foods that are rich in folate include chickpeas, avocado, liver, spinach, asparagus, beets, broccoli, lentils.

Iron rich foods

Iron deficiency anemia is one of the causes of secondary RLS. That’s why consuming iron rich foods are one of the solutions for treating RLS. Foods that are rich in iron include dark green leafy vegetables (such as spinach), beef, seafood, beans.

Additional note

People who suffer from RLS are advised to avoid alcohol consumption, smoking, caffeine intake, and certain prescription medications. If the case of your RLS is severe, you are encouraged to see and consult with your doctor to get the proper treatments.