The 11 Best Treatments for Restless Legs Syndrome:
1) Magnesium – Magnesium helps with muscle spasms and muscle pain.
It also helps in reducing fatigue and improving sleep quality. If you are having trouble sleeping, try taking magnesium supplements. You can get them from health food stores or online. They usually cost around $20 per month or less!
2) Vitamin C – Vitamin C is very helpful in reducing inflammation and helping with pain.
It also reduces swelling and bruising. You can take it orally or topically. There are many different types of vitamin c available including those that work through the skin, those that have anti-inflammatory properties, and others that help fight infections such as strep throat or colds.
3) Beta Alanine – Beta alanine is another amino acid that works to reduce inflammation and improve sleep quality.
It also improves blood sugar levels. Try taking beta alanine supplements if you are experiencing symptoms related to insulin resistance or diabetes.
4) Melatonin – Melatonin is one of the most powerful natural remedies for insomnia.
It increases alertness, decreases stress hormones, and regulates your circadian rhythm. It may even help with depression and anxiety disorders too!
5) Passionflower – Passionflower is often used as a sleep aid because it helps with restlessness and improves sleep quality.
It is also used to help with symptoms of anxiety, such as social anxiety or PTSD.
6) Valerian Root – Valerian root has been used for centuries to treat anxiety, stress, and other sleep disorders.
It helps the body produce more GABA, a chemical that helps you feel calm.
7) MagnoTrode – MagnoTrobe is a prescription medication that uses magnets to improve your sleep quality.
It is more effective than melatonin for many people. Try it if you can!
8) Marijuana – Marijuana has been shown to have positive effects on people who suffer from restless leg syndrome or otherwise have trouble sleeping.
People report feeling calm and relaxed after using marijuana.
9) Kratom – Kratom is an herb that people use as a natural pain reliever.
It also has many beneficial effects on sleep quality. You can get it in capsules or tablets.
10) 5-HTP – 5-HTP is a supplement that increases the amount of the chemical serotonin in your brain. It helps with restlessness and also improves your mood!
11) Valium – Valium is a prescription medication that has proven effective for treating symptoms of restless leg syndrome. It helps you stay asleep and eases pain. However, it can have some negative side effects such as dizziness and lightheadedness.
There are more than 11 best treatments if you suffer from restless leg syndrome. The ones listed above are some of the best natural remedies for this condition. Always talk to your doctor before taking any supplements or medications!
How to Sipher Sleep Through the Night
There are many different types of sleep apnea and other sleep disorders that can be treated or even cured through natural home remedies. These include restless leg syndrome, sleep apnea, and even insomnia.
Restless Leg Syndrome – Restless leg syndrome causes an urge to move your legs while you are trying to sleep. This may cause you to wake up at night and not be able to get back to sleep.
Insomnia – Insomnia is the condition where you have a hard time falling asleep or staying asleep. This may be caused by external factors such as stress, but there are other factors that can cause this condition as well.
Sleep Apnea – Sleep apnea is a condition where you stop breathing while you are sleeping. When this happens, you wake up momentarily until you are able to start breathing again. People who suffer from sleep apnea often feel tired and sleepy during the day.
Try some of these tips to help you sleep better at night:
1) Get your sleep schedule under control
Your body has a circadian rhythm which is the time that you are able to fall asleep. If you go to bed at different times every night, then it makes it harder for your body to get tired. Go to bed and wake up at around the same time every day – even on the weekends!
2) Keep your bedroom quiet, dark, and at the right temperature
Your bedroom should be a place of rest. This means that you should keep it quiet, dark, and at the right temperature. Use heavy curtains to block out outside noise. If you live near a busy street, invest in a good pair of earplugs! Also get dark curtains so that the sunlight doesn’t wake you up early.
Remember to also turn down your AC so that you don’t get too cold at night.
3) Cut out caffeine
Caffeine keeps you awake and prevents you from getting tired. Try to stop drinking caffeinated drinks at least three hours before bedtime. If you need to, invest in decaf coffee or tea.
4) Don’t do work in bed
Your bed is for two things: sleeping and intimacy. That’s it! Don’t read, organise papers, watch TV or use your laptop in bed. If you spend more time in bed awake than asleep, you’re more likely to suffer from insomnia.
5) Exercise regularly
Exercise helps you fall asleep fast because it increases the amount of time you spend sleeping. However, you have to make sure you exercise at the right time. Don’t exercise 3 hours before you go to bed because it will keep you awake! Wait at least three hours after you wake up, and exercise then.
6) Stop smoking and avoid second hand smoke
If you’re a smoker and you’ve tried to quit unsuccessfully, now is the time to try again. Smoking is bad for sleep for a number of reasons. First of all, it’s a stimulant, so it will keep you awake. Second of all, it reduces the amount of oxygen that flows through your blood. When there is less oxygen in your blood, you are more likely to wake up at night because of a lack of oxygen.
If you don’t smoke but you live with a smoker, make sure go outside to smoke. Second hand smoke is also bad for sleep.
7) Avoid alcohol close to bedtime
Drinking too much alcohol makes you tired, but it doesn’t let you stay asleep. After drinking alcohol, it takes about two hours for it to get out of your system. Therefore, if you drink right before you go to bed, you’ll fall asleep fast but you’ll often wake up a few hours later and not be able to get back to sleep.
You might feel sleepy after a night of heavy drinking, but often you’ll wake up feeling more tired than when you went to bed. Also, the later you drink, the less deep sleep you experience. This results in sleeping through the night but feeling tired the next day.
8) Don’t nap during the day
Napping for an hour or two during the day is fine. But don’t nap for more than two hours and especially not in the early parts of the day. Napping can make it difficult to fall asleep at night. If you’re constantly napping during the day, then you’ll never get tired in time for bed.
9) Develop a bedtime routine
Create a routine that you follow every night before bed. This could be anything from taking a hot bath to brushing your teeth to reading a book. Whatever it is, the key is to follow the same routine every night. Your body likes routines so following the same routine before bed will help you prepare both mentally and physically for sleep.
10) Relax before bed
If you struggle to fall asleep, don’t watch exciting TV shows right before bed or play fast-paced video games. These activities are stimulating and will prevent you from falling asleep quickly. If you find yourself constantly lying in bed, trying to fall asleep, but unable to, you might find it useful to stop watching stimulating TV shows or playing stimulating video games at least 3 hours before bed.
11) Watch the sunlight
Sunlight is good for you. It wakes up your brain and body so it’s good to get sunlight in the morning. But if you still have sunlight coming in your window at night, that can prevent you from falling asleep and staying asleep. Make sure your bedroom has heavy curtains and that you draw them every night before bed. Otherwise, buy an alarm clock with no snooze button or wear a cap to block out the light.
12) Listen to the sounds of nature
If you’re a city-dweller, you might not be exposed to the soothing sounds of nature on a daily basis. That’s a shame, because nature has a wonderful way of putting people to sleep! If you live far enough away from the city, try leaving your window open every night. If you live in the city, try buying a cheap recording of nature sounds and play it quietly when you go to sleep.
13) Avoid working in your bedroom
The bedroom should be for two things: sleeping and intimacy. If you’re working in your bedroom, you’ll find yourself wondering if you’re going to achieve your goals or if that interesting idea is really going to pay off. When you lie in bed, you’ll find yourself wondering if you turned the stove off or hung the picture straight. A cluttered or untidy room can also be distracting.
14) Have a comfortable mattress and pillow
For some reason, we often overlook one of the most important parts of sleep: the mattress. Your body needs a mattress that is soft enough to envelop your body and support your natural curves but firm enough that your body doesn’t sink an inch. The key is to avoid mattresses that are too hard or too soft. You should also try to replace your pillow around every 3 years.
15) Have fresh air in the room
When you sleep, your body releases hormones like cortisol. Other hormones like oxytocin and melatonin get absorbed by your body as well. These hormones are released into the air, so try to keep your room as ventilated as possible. This will ensure a better night’s sleep, literally!
16) Have a regular sleeping schedule
Your body likes routines. That’s why you can take a pill at 7pm and be fast asleep by 10pm. Your body knows what time it’s bedtime. In fact, it knows what time you actually have to wake up as well, even if you don’t set an alarm. So if you go to bed at different times every night, your body doesn’t know when to start getting tired.
The best way to have a regular sleep cycle is to go to bed and wake up at the same time every day, at least between the hours of 11pm and 7am. There are some exceptions, namely if you only got 5 hours of sleep the night before or if it’s only midday and you’ve already been awake for 20 hours.
17) Drink coffee before noon
Coffee has a lot of benefits if you consume it in small doses. Namely, it gives you a boost of energy when you need it. However, drinking coffee late in the day can prevent you from falling asleep at night. If you find yourself needing a pick-me-up in the afternoon, try to limit your intake to before 12pm. If that’s not possible, only drink half decaf and half regular.
18) Cut down on alcohol
You should already know that alcohol prevents you from getting a good night’s sleep. If you’re having a few drinks after work, try to limit your drinking to only on the weekend or special occasions. Two pints of beer can keep you awake for an additional half hour!
19) Don’t take naps longer than 30 minutes
Naps are a great way to recharge your batteries if you’ve been lacking sleep at night. However, naps longer than 30 minutes can make it harder for you to fall asleep at night. Limit your naps to before 12pm or after 2pm if you need a midday recharge.
20) Try to go to bed at the same time every day
As I’ve mentioned before, your body knows what time you should be going to bed and when you should wake up. If you go to bed at a different time every day, your body doesn’t know when it’s time to sleep. If you find yourself not sleepy at night but know you need to go to bed, try going to bed anyway. Your body will probably be sleepy soon!
Some people believe in the notion that their bodies should gradually get used to going to bed at an earlier time each day. This way, their bodies are tired at the “new” time they go to bed. However, this can be pretty frustrating as your body might still not be sleepy when it’s time for you to be going to bed.
21) Try sleeping in a totally dark room
Many of us commute to work in the morning and then get home in the evening. It’s quite easy for us to be exposed to natural light during the day when we’re out and about, and then be exposed to very little light at all in the evening. When this happens, our brains can’t tell if it’s day or night. If you’re having trouble going to sleep, try shutting off all your lights (or getting blackout curtains) and make sure you don’t have any flashing red lights near your bed (such as a alarm clock).
22) Listen to the rain
Rain has a reputation for helping people fall asleep. This is because rain tends to be relaxing and can mask other louder noises. If you need something to help you fall asleep, try listening to rain on your MP3 player.
23) Keep a pen and paper by your bed
Sometimes our minds tend to race when we’re trying to sleep. If you’ve tried everything in this list and you’re still lying awake, write down your thoughts on paper. Once you’re done writing, don’t read what you’ve written. Instead, put it aside for tomorrow and try going to sleep.
24) Don’t think about a purple cow
This tip is weird, but it’s also weird how effective it is! Try not to think about a purple cow. Think about how weird that advice was and how silly it would be to actually follow such advice. Allow yourself to chuckle at the absurdity of that advice and move on with your life.
25) Be comfortable
We all have different sleeping habits and positions. You may be used to sleeping on your back, but find you can’t sleep unless you’re positioned slightly sideways. Or you may need a pillow to prop your head up, but hate using one. The key is to be comfortable. If you’re not comfortable, it will be harder for you to fall asleep.
If you’re a hot sleeper, it might help to keep your window open or even invest in a fan to avoid such problems. If clothes are always a problem, try going to bed in your underwear to avoid any nighttime adjustments.
In the past, I’ve found that it helps to wear layers to bed. I start off wearing pants and a long sleeve top. Once I get warmed up, I take off the pants and top and just sleep in my underwear. Then, if I get cold, I can easily put the layers back on without having to fumble around in the dark.
26) Make it dark
Try to block out as much light as possible. While this might not be a problem for day sleepers, this could be a huge issue for night owls like myself. In the past, I’ve found that blackout curtains have made a huge difference in helping me sleep.
If you don’t want to go that route, you can always get a sleep mask. They’re not as effective as blackout curtains, but they’ll do the job.
I also tend to keep my phone in another room while I sleep. The last thing you want is for a text or an alarm to go off and wake you up. Speaking of alarms…
27) Set multiple alarms
Have you ever slept through an alarm?
I have. It’s not fun. This is why I make sure I set multiple alarms. I have one on my clock, my cell phone, and my laptop. I also set a back up alarm a few minutes after each one just to be sure I really don’t miss it.
Regardless of which method you choose, try setting multiple alarms and make sure you ALWAYS wake up to at least one of them.
I’ve found that the best way to ensure I wake up to an alarm is to put everything important in my life on the day the alarm is set for. This includes, but isn’t limited to: work, school, personal appointments, and even my workout routine.
If life is depending on you being awake, then getting up won’t be a choice anymore.
28) Make a commitment
When it comes to waking up early, it’s all about making a solid commitment. If you’re like me and lack discipline, make a contract with someone close to you.
Have them pick you up every morning at a certain time. If you fail to show, they have permission to show up at your house, give you a bucket of ice water, and kick your butt.
Yes, this may sound silly, but it really works. The anticipation of having someone wake you up is stressful. Combine that with the fear of having someone you know show up at your door and you’ll make sure you never miss an early morning meeting again.
If this seems like too much, you could always bribe them to come pick you up. Use your imagination here.
29) Listen to music
Find a song that motivates you and make it a point to listen to it every morning once you wake up. This will replace your biological wake up call and ensure that you’re up and ready to go.
Naturally, the song you choose should be something that gets you pumped up and energized. Many people prefer to listen to fast-paced or loud music, but that isn’t the case for everyone.
Find what works for you and use it daily. If you’re not much of an music person, you can always try something different like a podcast.
30) Get a Pet
A lot of people don’t consider this, but getting a pet can be an excellent way to ensure you get out of bed early. If nothing else, they’re great company and will look forward to seeing you every morning.
I have a dog that barks when I wake up. I set my alarm for 10 minutes before I need to get up and he wakes up too. Since I know he needs to go out by then, I just set my alarm again (this time with a persistent sound) and continue sleeping until it goes off.
Once I’m up, I let him outside and play with him for a bit before going back to sleep. This ensures he gets to go out in the morning (i.e. he’s happy) and I get in some extra sleep (i.e.
31) Use an App
Using an app to wake you up is extremely common nowadays. I can’t even count how many apps I’ve come across that are specifically designed for this purpose. There are alarm clocks, smart phone apps, and online timers that all let you set a time for them to go off.
So, if you’re having problems waking up in the morning, your phone (or any device you can access from) can be a great asset. Just make sure you shut it off and put it somewhere you won’t hear it in the morning so that you don’t forget to turn your alarm on!
If you still aren’t motivated to get up, try making your alarm sound like someone you hate. I have my mom’s voice set as the alarm on my cell phone. It works like a charm.
32) Take a Cold Shower
I’ve heard this one recommended by more than a few people.
The idea is that you start your day with a cold shower. Not only will it wake you up, but it will also make you happy (by releasing endorphins). Of course, this doesn’t work for everyone so don’t feel obligated to do it if you’re not into it.
I’ve been trying to make this a part of my routine for the past few weeks and I gotta say, so far I love it. The water only has to be slightly colder than your average shower temperature and you don’t even notice it after a few seconds.
It’s certainly not a common practice, so don’t do this if you’re uncomfortable with it. Everyone is different so what works for one person might not work for you at all.
Waking Up a Partner
This section is dedicated to my wife who always has a really hard time waking up in the morning.
While you may not relate to her problem, I’m sure that you’ve experienced something similar in some way or another. This section will give you some tips on how to get your partner (or any other person) out of bed in the morning.
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