For 1 out of 7 Americans, the following scenario is a routine experience: You crawl into bed, looking forward to a good night of deep, refreshing sleep. But just as your body starts to relax, you’re hit with an uncontrollable urge to wiggle, jiggle, and shake your legs.
This is the prime indication of Willis-Ekbom disease, otherwise known as Restless Legs Syndrome or RLS.
Restless Legs Syndrome, or RLS, explained
Restless Legs Syndrome is a neurological disorder that affects your thighs, calves, and feet. It can begin at any age, but the problem tends to worsen at a faster rate in people who develop RLS after the age of 45 years.
RLS is also more common in women than men, with women being twice as likely to develop Willis-Ekbom disease.
What is a neurological disorder?
A neurological disorder is a health condition that affects your nervous system. The nervous system consists of the brain, spinal cord, several kilometers of nerves, and billions of neurons that send messages from the brain to other parts of the body at the speed of 100 meters per second.
Neurological disorders like epilepsy, Alzheimer’s disease, Parkinson’s disease, and Restless Legs Syndrome happen when the nervous system malfunctions for any reason. Movement instructions sent by the brain either do not reach the intended muscles, or get scrambled in transmission, causing loss of control over your body.
Types of Restless Legs Syndrome
There are two main categories of Willis-Ekbom disease.
- Primary or Early Onset: This form of RLS happens in younger people, below the age of 45 years. Early Onset RLS is a genetic condition and one or more of your immediate family members will probably have it as well.
- Secondary or Late Onset: People who develop RLS in middle age often do not have a family history of the disorder. Late Onset RLS worsens faster and has more damaging effects on your health and well-being.
What does Restless Legs Syndrome feel like
The main symptom of RLS is an uncomfortable, unpleasant sensation in the legs, either all the way from thighs to toes, or in isolated areas like the calves. These sensations can often feel like:
- A deep, throbbing ache
- Itching and burning
- Ants crawling under your skin
- Tingling or bubbling
- Electric currents
- Pins and needles
Other Restless Legs Syndrome symptoms:
- A strong desire to ‘shake off’ the uncomfortable sensations by moving or twitching your legs. This urge intensifies toward evening and night, especially when you are at rest.
- Feeling lethargic and sleepy during the day.
- Inability to concentrate or focus.
- Depression.
How RLS disrupts your sleep
The effect of Restless Legs Syndrome on your sleep can range from mild and vaguely annoying, to debilitatingly severe.
The first way RLS disturbs your sleep patterns is the voluntary moving of your legs. Trying to shake off the discomfort may keep you awake for much longer than you would prefer.
Another way RLS disrupts your sleep is its secondary movement, called Periodic Leg Movements (PLM). This is involuntary twitching and kicking of the legs (sometimes also the arms) that occurs when you finally do fall asleep.
PLMs are repetitive and can happen as frequently as every 20 seconds. A PLM episode can be as short as a few minutes, or it can last for several hours.
How strong are RLS Periodic Leg Movements?
Although you will likely not be aware of them, Periodic Leg Movements associated with Restless Legs Syndrome are strong enough to interrupt your sleep. Every PLM jolts you awake, but not to the extent of complete consciousness, so you assume you had a full night of sleep when you actually didn’t. Then, when you do wake up after your recommended 7-8 hours, it takes every ounce of effort to drag yourself out of bed.
What causes Restless Legs Syndrome?
Primary or Early Onset RLS is classified as an idiopathic disorder, meaning that while doctors understand it is genetic, they don’t know precisely what causes it.
Doctors are similarly unsure about what causes Secondary or Late Onset RLS, but research indicates it may be caused by:
- Iron deficiency or anemia.
- Low levels of the brain chemical dopamine.
- Triggers such as caffein, nicotine, alcohol, and certain medications.
- Underlying diseases such as kidney failure or diabetes.
Restless Legs Syndrome treatment and cure
There is no documented cure for Willis-Ekbom disease as of yet, so the condition is managed mainly by self-care and therapies to treat symptoms.
- Massages and heat/ice packs
Healthcare experts suggest treating symptoms of Restless Legs Syndrome with leg massages and either a warm bath before bed, or soaking the feet in warm water. You can also try hot or cold therapy using a heat/ice pack.
- Exercise
Moderate exercise that tires you adequately should encourage deeper sleep, but do not exercise too close to bedtime.
- Meditation
Try meditative breathing exercises, such as box breathing, to help your body calm down and relax.
- Trigger avoidance
Follow a regular bedtime schedule and avoid drinking alcohol, coffee, and caffeinated energy drinks at least 6 hours before your bedtime.
- More iron
Add iron-rich foods like spinach, broccoli, eggs, legumes, and unprocessed lean meats to your daily menus, or take an iron supplement. Do check with your doctor before taking any pharmaceutical preparation.
When to speak to your doctor about Restless Legs Syndrome
Let your primary care physician know as soon as you notice that you’re too exhausted to function properly during your waking hours.
In cases where Restless Legs Syndrome is severely damaging your quality of life, your doctor may prescribe medications. You should follow your doctor’s instructions carefully to ensure you get the most benefit out of the treatment regime.