Imagine climbing into bed for a peaceful night’s sleep, but instead of nodding off, you begin to feel a crawling sensation — like ants — running up and down your legs. Your legs twitch and jerk, and you have unpleasant sensations deep within the muscles. Only temporary relief is found by moving your legs, walking around or stretching. Sleep is difficult, and you become more fatigued. Your job, relationships and normal activities begin to suffer. Your brain is in a constant fog, and you have difficulty concentrating. Unfortunately, for those who suffer with Restless Leg Syndrome, this is a common scenario.

Over the years I have worked with many people who have suffered with Restless Legs Syndrome (RLS), but never had personal experience with it until I married my husband. It was an eye opening experience (no pun intended — even though I did lose a lot of sleep!). His legs would twitch, jump and kick causing his whole body to jerk. There was no way he could get a good night’s sleep … and neither could I!

RLS is considered a neurological disorder and is a fairly common condition. It is estimated that about 10 percent of Americans suffer with RLS. RLS is characterized by:

A strong urge to move the legs (sometimes the arms or trunk), usually accompanied or caused by uncomfortable and unpleasant sensations in the legs

Symptoms are worse when resting or inactive

Symptoms improve with movement, such as stretching or walking

Symptoms are worse at night, or only occur in the evening or at night

While RLS most often affects those who are middle aged, it can affect people of all ages. RLS is becoming more common in children, and research is finding evidence that RLS and attention deficit/hyperactivity disorder (ADHD) are connected.

Certain drugs, such as antihistamines, anti-nausea medications and anti-depressants, can provoke RLS. Pregnant women commonly experience RLS, but the condition typically resolves after birth. Iron deficiency is also related to RLS. Iron is important in helping get oxygen to the muscles. When iron levels are low, muscles get less oxygen, which can result in spasms and pain. Other nutritional deficiencies commonly associated with RLS include magnesium, calcium, folic acid and vitamin B12.

In an observational study reported in MedPage Today in 2013, men with RLS were shown to have a 40 percent higher risk of total mortality. According to researchers, “The relationship between restless legs syndrome and all-cause mortality was stronger for men who had symptoms 15 or more times per month compared with those who had symptoms five to 14 times per month.” It is believed disturbed sleep from RLS was one of the main factors contributing to this increase in mortality.

For those who suffer with RLS, there are simple steps you can take to improve — and even resolve — this condition.

1. MAGNESIUM. Add magnesium, especially at bedtime. Magnesium is calming to the muscles and the nerves. It is estimated that over 80 percent of Americans are deficient in this important mineral. The body needs a balance of calcium and magnesium. If there is too much calcium and too little magnesium, it can lead to muscle spasms. Magnesium deficiency can also lead to high blood pressure, abnormal heart rhythms and even coronary spasms, which is why those with RLS also have a strong tendency toward cardiovascular disease and hypertension. To get magnesium from your diet, make sure to eat a lot of dark green leafy vegetables, spinach, nuts, seeds and bone broth. If you’re supplementing, reach for magnesium lactate, magnesium chelate or magnesium glycinate, which are the most absorbable forms. The recommended daily allowance is 600mg, but you may want to lower the dosage to 300-400mg if you experience any loose bowels or diarrhea.

2. FOLIC ACID. Increase your intake of folate by eating a diet that includes a wide range of greens, asparagus, cauliflower, beets and legumes.

3. VITAMIN B12. This vitamin is important for many body functions, including energy production in the cells, and metabolism of proteins and fats. Vitamin B12 is also important for brain and nervous system function. It is mainly found in meat, fish poultry, dairy products and eggs. (Nutritional yeast is an option for vegetarians.) It is best to get vitamin B12 from food sources. If your levels are low, supplements can be helpful.

4. HERBS. Valerian, passion flower, kava and skullcap are calming herbs that help promote relaxation and support nervous system health. These herbs can be effective in treating RLS.

5. IRON. Check your iron levels. Since some evidence indicates low iron levels may be associated with RLS, getting blood work done that includes a CBC and an iron panel can help identify an iron deficiency. If your iron levels are low, begin increasing your intake of iron-rich foods such as beef liver, spinach, pumpkin seeds, blackstrap molasses, lentils, kidney beans, sardines and grass-fed beef. The recommended daily allowance varies. Children 4-8 should get 10mg daily, ages 9-13 is 8mg daily, women 19-50 need18mg per day, while men 19-50 only need 8mg daily. Lactating women should get 10mg of iron daily. Pregnant women should get 27mg per day. Those 51 years and over should get 8mg daily.

6. MEDICATIONS. Check your medications to see if RLS could be one of the side effects.

7. CAFFEINE. Caffeine is a stimulant and can disrupt your sleep. If you suffer with RLS, try cutting out coffee, teas, colas, chocolate or other products containing caffeine.

8. ALCOHOL. Even though many people claim alcohol helps them fall asleep, it interferes with the sleep cycle and the overall quality of sleep, which can cause RLS symptoms.

9. EXERCISE. Several studies show exercise can relieve RLS, however too much exercise can aggravate the condition. Stretching and massaging your legs before bed can also help.

Fortunately, my husband’s RLS is no longer a problem. To accomplish this, we first checked his medications (He was taking 10 different medications and now takes NONE!). We also did saliva testing for his adrenal and male hormones, as well as a Tissue Mineral Analysis to look for mineral deficiencies. We made diet and lifestyle changes, and added supplements as necessary. Within weeks, his restless legs had improved significantly. He now sleeps peacefully…and so do I.

If you are interested in more information on the supplements we use to help with RLS, or would like to find out more about the nutritional testing we do at Pathways to Healing, please email us at pathwaysth@gmail.com.