If you have restless legs syndrome, you may not know it, but your bed partner probably does. When you—and your legs—are ready to rest, restless legs are ready to run. Sensations of jumpiness, itchi- ness, burning, aching, or twitching are all common in people with rest-less legs. "It’s often an unrecognized cause of insomnia," explains Jay Lombard, M.D., assistant clinical professor of neurology at Weill Medical College of Cornell University in New York City and co-author of The Brain Wellness Plan. You may think that you "just can’t sleep," but in fact, it’s the annoyance of your overactive limbs that is robbing you of your rest.
Calming restless legs can require some patience. If you’re a pregnant woman, your legs will probably feel better after you’ve had your baby. Smokers with restless legs should quit smoking to give their leg circulation a chance to flow full force. For some people with severe restless legs, a trial of medication may be in order. Then, there are also some leg-soothing supplements that are definitely worth trying.
A Mineral Trio to Calm Cranky Muscles
A combined deficiency of three minerals could be responsible for the annoying jumpiness of restless legs syndrome, according to Ross Hauser, M.D., director of Caring Medical and Rehabilitation Services at Beulahland Natural Medicine Clinic in Thebes Park, Illinois. "A lack of calcium, potassium, and magnesium can make the large muscles in the legs hyperirritable," he says.
Calcium, magnesium, and potassium all have an effect on muscle contraction and relaxation. In addition, they help nerve transmission.
Experts say that you can help calm your legs and get some rest by making sure that you’re getting enough of all three minerals. Dr. Hauser recommends taking a daily dose of between 800 and 1,000 milligrams of calcium, 300 milligrams of potassium, and 500 milligrams of magnesium at bedtime.
Try 5-HTP for a Good Night’s Sleep
Have you ever noticed the little jerking movements that you (or your partner) make just as you’re shifting into sleep? Those are outward signs that your brain is closing the gate on muscle movement for the night. If those muscles didn’t voluntarily shut down, they’d go on obeying your brain impulses even in the midst of deep sleep. Without that safety switch, if you dreamed of running a marathon, you might end up about 26 miles from where you went to sleep.
For people with restless legs syndrome, that gating mechanism may not be functioning at 100 percent efficiency, says Dr. Lombard. Some movement impulses are getting through, keeping your legs active all night long and leaving you exhausted come morning.
"An interesting supplement called 5-hydroxytryptophan (5-HTP) seems to work well," says Dr. Lombard. Experts believe that 5-HTP is used to make serotonin, a chemical messenger in the brain that can affect sleep quality.
"The rationale behind using 5-HTP for restless legs is that raising serotonin levels will raise the gating effect," says Dr. Lombard. Essentially, it helps to separate mind from body, thus making it easier for your legs to lie still through the night.
Some people with restless legs who try 5-HTP notice a change for the better right away, but you might have to take the supplements for two weeks to a month before you’ll know whether it will work for you, according to Dr. Lombard.
Start by taking 100 milligrams about 20 minutes before you go to bed, he suggests. You can increase the dose to 200 milligrams if you don’t see results after the first few weeks, but don’t take any more than that, he advises. Larger doses can cause disturbing dreams and nightmares.
You shouldn’t take 5-HTP for longer than three months without consulting a doctor. You should also avoid it if you are currently taking antidepressants or have taken them recently. The combined effects could cause a possibly fatal condition called serotonin syndrome. Do not take supplements of 5-HTP if you are pregnant or trying to conceive.
Stabilize Membranes with Horse Chestnut
Preparations of horse chestnut leaves, bark, and seeds are used in Europe for their good effect on vein health. There’s reason to consider standardized extracts of this herb for the treatment of restless legs as well, according to Dr. Hauser.
"Horse chestnut is unique in its ability to stabilize vascular membranes," he says. This may give restless legs extra blood flow that can prevent sensations of itchiness or burning.
Give this herbal remedy a try by taking 400 milligrams of standardized extract twice a day, says Dr. Hauser. Generally, people respond within a month, he adds. If your symptoms don’t improve in that amount of time, stop taking it and see your doctor for an evaluation.
Horse chestnut is not for everyone. It may interfere with the action of other drugs, especially blood thinners such as warfarin (Coumadin). It may also irritate the gastrointestinal tract. As with other herbs, you should not take it if you are pregnant or breastfeeding.
"You must obtain a standardized extract and follow package directions if you’re going to use horse chestnut as a healing herb," says James A. Duke, Ph.D., botanical consultant, former ethnobotanist with the U.S. Department of Agriculture who specializes in medicinal plants, and author of The Green Pharmacy. "It’s simply not safe to use otherwise."
