Sleeping with restless legs; is it possible?

Restless Legs Syndrome occurs in as much as 2 to 5% of the population. Women are twice as likely to suffer from RLS as men. The syndrome is not age-dependent, but the average age at which the complaints begin is 27 years. As you get older, RLS can worsen. Sometimes there are periods when the complaints decrease or disappear. However, in most cases, restless legs syndrome worsens, until the complaints occur almost daily.

The exact cause of RLS is not known. It is suspected that RLS arises from a disturbance in certain nerve cells in the brain. A deficiency of dopamine, which is produced by those nerve cells, may play a role. Dopamine transmits signals in the brain from one nerve cell to another.

In some cases, RLS is the result of a disease or has an external cause. This is referred to as secondary RLS. In primary RLS, the cause is not clear.

Possible causes of or risk factors for restless legs syndrome are:

• Chronic conditions: such as diabetes, rheumatism, or kidney problems
• Heredity: the occurrence of similar symptoms in family members. In that case, the complaints usually occur at a younger age
• Pregnancy: especially towards the end of pregnancy, 15% of women experience restless legs
• Anemia: many people suffering from RLS are found to have anemia or a low iron level in the blood
• Varicose veins: clogged veins and varicose veins lead to poorer blood circulation in the legs, which can cause RLS
• Certain medications: such as antidepressants, can worsen and even trigger the symptoms of restless legs
• Alcohol, caffeine, overweight, and smoking can increase the complaints

Because RLS symptoms often occur in the evening and at night, it can negatively affect your sleep. It makes it harder for you to fall asleep and causes you to wake up more often during the night. A poor night's sleep results in waking up tired and being very fatigued during the day. This can worsen RLS symptoms during the day, putting you in a downward spiral.

In more than 80% of people with RLS, PLMD (periodic limb movement disorder) also occurs. In this syndrome, one performs periodic repetitive movements of the legs during sleep. These muscle twitches usually occur every 20 to 30 seconds, during several periods at night. This results in less deep sleep and, in the worst case, waking up.

It is not easy to treat RLS and PLMD. Especially in primary RLS, where no specific underlying cause is known, finding the right treatment is difficult. In this case, only the symptoms can be treated. When the cause is known, RLS can be cured. The following tips can help reduce the complaints of RLS.

Pay extra attention to your diet

RLS complaints can be reduced by paying extra attention to your vitamin intake. Especially in cases of iron or vitamin deficiency, it can help to follow a diet that provides sufficient vitamins and minerals. Additionally, it can help to avoid caffeine-containing products (such as chocolate, coffee, and soft drinks) and alcohol. Quitting smoking is also recommended as a possible solution for RLS. This will ensure more balance in dopamine production in the brain.

Ensure sufficient physical activity

By exercising regularly and sufficiently, you ensure better blood circulation. This can reduce the complaints of restless legs. Intense exercise shortly before sleeping is not recommended as it increases restlessness in the legs. Always leave 1 hour between intense exercise and going to bed.

Yes. Weighted blankets can provide significant relief for people with restless legs syndrome, as the deep pressure touch stimulation (DPTS) provided by the blanket stimulates the release of serotonin and dopamine by our nerve cells. This calms and relaxes both body and mind, alleviating symptoms such as leg cramps and muscle spasms.

We hope that after reading this article you know more about restless legs syndrome and the things you can do to reduce it. Do you have questions? Feel free to contact us. We are happy to help you.