8 Everyday Triggers That Can Make Restless Legs Syndrome Worse

8 Everyday Triggers That Can Make Restless Legs Syndrome Worse

Restless legs syndrome (RLS) is a common condition characterized by uncomfortable sensations in the legs that create an irresistible urge to move them. Symptoms are often worse at night and can significantly disrupt sleep.

While the exact cause of RLS is unknown, it's believed to involve malfunctions in dopamine signaling in the brain. Unfortunately, many common lifestyle factors, habits, and medications can trigger or exacerbate symptoms.

Learning your personal RLS triggers is key to managing this disruptive condition. Here are 8 everyday things that can make restless legs syndrome worse for many people.

1. Inactivity and Sitting Too Long

Prolonged sitting appears to increase susceptibility to RLS symptoms. This may result from reduced blood circulation in the legs when sedentary for long periods.

Getting regular exercise is recommended to help manage RLS. However, overly strenuous or prolonged workouts close to bedtime could also worsen symptoms.

If you have a desk job, take frequent breaks to move around. Avoid sitting for more than 1-2 hours at a time. Strategies like standing desks can also help reduce sedentary time.

2. Disrupting Your Sleep Routine

RLS symptoms are strongly influenced by your daily sleep-wake cycle. Going to bed and waking up at inconsistent times often makes RLS worse.

Having a regular bedtime ritual and sticking to it as much as possible is recommended. Allowing your sleep schedule to vary widely can trigger RLS flare-ups.

Try to go to bed and get up at the same time daily, even on weekends and vacations. Consistency reinforces your body's natural circadian rhythms.

3. Alcohol

Drinking any type of alcohol too close to bedtime can trigger restless legs symptoms. This seems especially true for beer and red wine.

Alcohol may worsen RLS in several ways, including altering dopamine signals, causing dehydration, affecting sleep quality, and interacting with medications.

If you have RLS, avoid drinking alcohol within 3-4 hours of bedtime. Limiting alcohol intake earlier in the day can also help reduce nighttime symptoms.

4. Caffeine

Caffeine from coffee, tea, soda, energy drinks, and chocolate can overstimulate the nervous system and worsen RLS symptoms. Consuming caffeine too late in the day may also disrupt sleep.

If you're caffeine-sensitive, avoid consuming it after noon or 1pm. Cutting back on overall caffeine intake may also provide relief from restless legs.

5. Nicotine

Smoking is problematic for RLS sufferers. The nicotine in tobacco products can overstimulate the nervous system much like caffeine.

Smoking may impact RLS severity by reducing dopamine receptors. Quitting smoking is strongly recommended to help manage restless legs.

At minimum, avoid smoking for 1-2 hours before bedtime. Nicotine patches or gum can also affect RLS symptoms.

6. Certain Medications

RLS is a known side effect of some common prescription and over-the-counter medications. These include:

• Antihistamines like diphenhydramine (Benadryl)
• Antidepressants like SSRIs and SNRIs
• Antinausea drugs like prochlorperazine or metoclopramide
• Cold and allergy medications containing pseudoephedrine

Always read medication labels carefully and watch for symptoms of restless legs. Check with your doctor about potential alternatives that are less likely to trigger RLS.

7. Iron Deficiency

There seems to be a link between low iron levels (iron deficiency) and worsening of restless legs syndrome for some people. Iron is needed to produce dopamine.

Symptoms like fatigue, muscle weakness, hair loss, and shortness of breath may indicate low iron. Your doctor can test your blood iron levels.

Consuming iron-rich foods or taking supplements may help if iron deficiency is contributing to your RLS.

8. Pregnancy

RLS symptoms often get worse during pregnancy, especially in the third trimester. Up to one-third of pregnant women experience restless legs.

Hormonal changes, iron deficiency, and disrupted sleep patterns may be to blame. RLS triggered by pregnancy usually resolves within a month after childbirth.

Prenatal vitamins, massage, warm baths, and other relaxation techniques can provide relief from pregnancy-related RLS.

Treatments to Help Control Restless Legs Syndrome

While there's no cure for RLS, several treatment options can help control symptoms:

• Medications. Dopaminergic drugs like pramipexole (Mirapex) or ropinirole (Requip) often relieve RLS symptoms. Some anticonvulsants and opioids may also be prescribed.
• Relaxation techniques. Massage, yoga, warm baths, meditation, and aromatherapy can calm the nervous system.
• Heat and cold therapy. Heating pads, ice packs, and alternating hot and cold showers may soothe RLS discomfort.
• Good sleep hygiene. Ensure your bedroom is cool, calm, and comfortable. Stick to a regular sleep-wake schedule.
• Cut caffeine and alcohol. Avoid anything that can overstimulate the nervous system or disrupt sleep.

Paying attention to lifestyle factors and triggers that make your RLS worse allows you to better manage symptoms. Work closely with your doctor to find the right combination of medical and at-home treatments.

When to See a Doctor About Restless Legs

See your doctor right away if you experience any of the following:

• RLS symptoms that begin suddenly and severely
• RLS symptoms before age 40
• Loss of limb function or paralysis
• RLS combined with involuntary limb jerking
• RLS symptoms that significantly disrupt sleep or daytime function

Also talk to your doctor if you notice your symptoms worsening over time, or if home remedies and lifestyle changes don't provide lasting relief. There may be underlying causes like iron deficiency, nerve damage, or side effects of medication.

Proper treatment can help get restless legs under control so you can sleep and function comfortably.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.