Restless Leg Syndrome
Restless Leg Syndrome (RLS) is an irresistible urge to move the legs or hands, often associated with a sensation of tingling, burning, pricking, or numbness or other unpleasant and unusual sensations. It is a recognized neurological disorder. No one knows the exact cause of RLS. It may start at any age, including childhood, and is a progressive disease for some, while the symptoms may remit in others. It was found in a study that up to 45% of patients had their first symptoms before the age of 20 years. Some experience RLS only at bedtime, while others experience it throughout the day and night.
The following daytime habits can help reduce the frequency and severity of RLS symptoms:
Practicing relaxation techniques: Stress can make RLS symptoms worse. Relaxation may alleviate stress and helps sleeping at night
Self acceptance: People who suffer form RLS usually feel angry with themselves. The anger increases the level of stress hormone which further interferes with their sleep.
Lose weight: If you're overweight, dropping the extra pounds can often relieve or lessen the symptoms of RLS.
Cut back on caffeine. Caffeine often makes the symptoms of RLS worse. Try reducing or eliminating your consumption of coffee, tea, soft
drinks, and caffeine-containing foods such as chocolate.
Avoid alcohol and cigarettes: Many people with RLS find that their symptoms improve when they stop drinking and moking.
Consider dietary supplements: Check with a doctor or nutritionist to find out if you're low on iron, vitamin B, folic acid, or magnesium. Deficiencies can bring on RLS.
The following is an e-mail I received from one of my patients who is suffering from Restless Leg Syndrome. We met for 8 sessions. At our last session I asked her to e-mail me a summery of her experience. Below is her response:
Dear Dr. Elitzur,
As you know, during the last 10 years I have been suffering from a restless leg syndrome, that wakes me up every two hours or so, throughout the night. My neurologist suggested that I contact a therapist, who would help me, as I was having difficulties coping with this sleep pattern. You have helped me by giving me a relaxation CD to listen to as I fall asleep, and to listen to it each time I wake up, or throughout the night, as needed. The CD helps me to relax my body and mind, and sleep usually follows.
In the past, I used to become very anxious each time I woke in the middle of the night, and it became increasingly difficult for me to return to sleep. We worked together on accepting that I may wake up during the night and not to be upset. It was very helpful that during our
second session you asked me to have an imaginary discussion with my legs, telling them how I feel about them. At first, I expressed my anger about the fact that they wake me many times every night. In my imagination, my legs told me that they do not control their movements, and that they are very sorry that I do not sleep well at night.
You suggested that I relate to my legs like a mother who has two children who suffer from Attention Deficit Disorder (ADD) On the one hand, the mother suffers form the fact that they tend to run around and make a lot of noise, but on the other hand she loves them, and is aware that they do not control their behavior. I followed your guidance, and told my legs how much I love them, and how much I appreciate their help in moving me around and practice in the gym. At the end of my imaginary discussion with my legs, I gave them a full permission to move at night whenever they feel the urge to do it, even if it wakes me up. As a result of that meeting, I succeeded to remain calm when I wake up at night even 5 times, since I am not angry with my legs, and I know that I will go back to sleep very quickly.
During one of our meetings you guided me to experience a very deep relaxation, in which you gave me suggestions to ignore the movement of my legs as I slept. As a result, I am not aware of what wakes me during the night, although I do not notice a change in the frequency of my waking. I currently find it easier to fall asleep both initially and during the night. I found the sessions to be very helpful, and thank you for all your help.
Linda