Try These Bedtime Routines for Better Sleep With RLS

2 min read

woman soaking legs in bath

Do you wish you could sleep better at night, but don’t know what to do about it? Losing a good night’s sleep can severely impact your performance the following day. However, in many cases, there are some simple things we can do to increase the quality of our rest without having to resort to prescription sleep aids. Here are some ideas that may help you to fall asleep faster and stay asleep throughout the night.

Sleep in the Dark

Studies are showing that light, especially light in the blue wave spectrum, is especially disruptive to sleep. Keep your room as dark as possible when it is time to sleep. Turn off the TV, nightlights and alarm clock displays. Get heavier shades to block the light from street lamps outside your bedroom window. Your body needs darkness to sleep, and even soft light can interrupt sleep patterns during the night.

Develop a Relaxing Pre-Sleep Routine

Spend time winding down before bedtime. Don’t try going to sleep right after fighting to balance the checkbook or watching a particularly violent or disturbing movie or television show. Take a walk, read a book or take a bath.

Turning down the lights in your house a couple of hours before bedtime can signal your body to start producing the melatonin you will need to fall asleep. Whatever your routine is, just make sure that it is relaxing and conducive to falling asleep.

Have a Comfortable Bed

Investing in a good mattress and a comfortable set of sheets can do wonders to increase the quality of your sleep. Have you ever read the fairy tale The Princess and the Pea? Well, while that story might be a little bit of an exaggeration, the comfort level of your bed can indeed affect your sleep. Comfortable bedding will be worth the investment.

Tips For Better Sleep with RLS

Restless Legs Syndrome can really do a number on your ability to fall asleep and stay asleep. Here are some tips that might help those suffering from this condition to get a better night’s sleep:

  1. Take a hot bath with Epsom salts. Some doctors and patients have found that relaxing the leg muscles prior to bed have helped to alleviate symptoms.
  2. Do some simple leg and calf stretches. You don’t want to do any aggressive exercises right before bedtime, but some simple stretching of the hamstrings and calves has been shown to help.
  3. Avoid Alcohol and Caffeine. Avoiding caffeine after the noon hour can relieve many RLS symptoms at bedtime. Limiting alcohol or avoiding it entirely is also recommended.

Find What Works For You

Keep a log or diary of what you did prior to getting a really good night’s sleep, and repeat it. Also take note of your activities and diet prior to a night in which you have difficulty falling or staying asleep. With a little patience, you should be able to develop a routine that works for you.

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