According to estimates, 10 to 25% of expecting moms experience restless leg syndrome during pregnancy – a condition that makes it hard to fall asleep. You will feel a tingling sensation in your legs and there is an urge to keep moving.
In the rest of this post, we will provide you with insights about some of the best ways to avoid this problem, making sure that you will sleep quicker and deeper.
While there is no guarantee that these suggestions will work, at least, they are worth trying! After all, restless leg syndrome is not the only thing that negatively alters your sleeping patterns during pregnancy.
1. Apply Heat
This is one of the simplest and cheapest solutions that can work for restless leg syndrome during pregnancy. You can soak your legs in a warm bath or alternatively, you can also apply a heating pad. This will ease the muscles and will immediately bring relief.
The application of heat will be more effective if it is complemented with a massage afterwards. With the right strokes, you can improve circulation and alleviate pain.
2. Exercise
During pregnancy, it is important to develop a regular exercise routine to avoid different health problems, including having restless legs. It is important, however, to make sure that this is not overdone so as not to put too much stress on the body. Exercise should be light.
Exercise can be effective in relieving muscle tension and easing pain. Some of the light exercises that can be done include tai chi and yoga, which will benefit not only the body, but the mind as well.
3. Relaxation
This is another solution wherein you do not need to spend even a cent. The life of a pregnant woman can be stressful, especially considering the possibility of mood changes. You should take time to relax, and it will bring positive changes in your body.
Some of the best forms of relaxation include yoga, meditation, and Pilates. Even simple activities like reading a book or playing a mobile game can be effective. This will lead into the reduction of tension, and consequently, getting rid of restless legs.
4. Improve your Sleep Environment
Because you will have a hard time sleeping, one thing that you should do is to alter the environment. Make your bedroom more conducive for sleeping. You should also develop a regular sleeping schedule so that your biological clock can get used to it.
You can consider adding diffusers with essential oils that can help you sleep, such as chamomile and lavender. Playing a relaxing music in the background will also help as it can make you feel relaxed. Change your linens into ones that you are more comfortable with.
5. Eat the Right Foods
Another effective solution for restless leg syndrome during pregnancy is to change your diet. Pregnant women have special food requirements to make sure that they stay healthy. It will help to keep a food journal to track what you are eating.
One of the causes of restless leg syndrome is having deficiency in iron, which is why you should eat food that are rich in such, including spinach, red meat, liver and beans. Folate and magnesium will also be beneficial for your diet. Consider eating a lot of avocado, lentils, black-eyed peas, and dark leafy vegetables.
6. Take Dietary Supplements
If you want an effective and safe solution for restless leg syndrome during pregnancy, you should consider taking vitamins and supplements. This is better than medicines in terms of preventing the possibility of side effects.
One of the causes of restless leg syndrome is being deficient with Vitamin B, magnesium, folic acid, and iron, among others. With this, consider taking supplements that have the earlier mentioned. Alternatively, you can also alter your diet and eat foods that contain beneficial minerals.
7. Take Medicines
This should be the last solution on the list. Medications can have harmful effects for pregnant women, which is why this is the least recommended. Before taking any medicine, it is important to consult first with a doctor.
Most likely, the medications that will be given are those that relax the muscles and help to improve sleep. In some instances, you can be given medicines that are used for the treatment of epilepsy and Parkinson’s disease.
Conclusion
Sleep is one thing that we all need, especially when you are pregnant. This will affect not only your health but that of your baby as well. With this, it is important to get rid of restless leg syndrome during pregnancy, which can be possible by following the tips that have been earlier mentioned.
Did you enjoy reading this post? Is there anything else that you would like to add to the list? Feel free to leave a comment below.
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