Restless arms and legs at night are common symptoms of what is known as "restless legs syndrome." If you suffer from restless legs syndrome, you typically feel as though something is crawling on or tingling underneath the skin of your arms and legs when you sit or lay down. This results in an overwhelming urge to move your arms and legs and makes it difficult to sleep. There are some things you can do to treat your restless arms and legs at home.
Moderate exercise can help suppress the symptoms of restless legs syndrome. Going for a walk or a short jog early in the day could mean better sleep at night, but be careful. Excessive exercise can make symptoms worse.
Just before bedtime, you should make it a point to stretch your major muscle groups. To combat the symptoms in your legs, try stretching your calves, hamstrings and quadriceps. To reduce symptoms in your arms, stretch your biceps and triceps. Gently massaging these muscles just before bedtime may help as well.
It has been found that one of the causes of restless legs syndrome is a nutrient deficiency. So eating healthy may help control the symptoms. Eat well and make sure that you are getting all of the nutrients and vitamins that your body needs. You should also make it an effort to stay away from caffeine and other stimulants, which can aggravate the symptoms.
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Keep a Moderate Temperature
Try to find a temperature that you find comfortable for sleep. If you are either too hot or too cold at bedtime, symptoms can be aggravated. You should also wear socks to bed; cold feet can make symptoms worse as well.
Condition Your Body
There are many ways to condition your body, but two things are most important. You should stick to a sleep schedule. Try to go to bed around the same time every night and wake up around the same time every morning. Eventually your body will be ready for sleep at this time every day. You should also use your bed strictly for sleep. Try not to watch television or do any work in bed. This way, when you lay down in bed, your body will know it is time to sleep.
Though stress alone does not cause restless arms and legs at night, it can make the situation worse. Try to identify what is causing stress in your life and manage or eliminate it.
Take a Walk
If all else fails, get up and walk around the house. Sometimes walking and moving around are the only things that can relieve the tingling and crawling sensations in your arms and legs.