They’ve called it “sleeping fitfully.”
They’ve also called it “tossing and turning.”
When you do it most nights and see a doctor about it, you might come away with a diagnosis for “Restless Legs Syndrome.”
RLS is described as a strong urge to move your legs throughout the night when you’re trying to sleep. People use words like aching, throbbing, itching, pulling, twitching, tingling, or spasming to describe it.
What can you do for nighttime restlessness?
You can take medication for this restlessness. That you can do something doesn’t mean you should. When it comes to medications, there’s factors like cost, interactions with other drugs, and convenience. It just makes sense to try some other things first. Pills can seem like an easy solution, but you often end up having to take higher and higher doses. And sometimes it doesn’t end with just one pill more. Sometimes you have to take more pills to manage the side effects.
If you find yourself tossing and turning throughout the night, here are some other non-medication things you can try. They all come with other benefits besides improved sleep.
First things…
Exercise
It doesn’t have to be rigorous. It can be light or moderate. And if you’re not already moving around and getting some exercise in, you should. Walking for 30 minutes straight per day can give you a lot of benefits, and sleeping better is one of them. This would be the first thing to try.
Keep a regular sleep schedule
Go to bed and wake up at about the same time. Doing that helps your hormones and allows your body to work better.
Limit stimulants 8 hours before bed
Avoid caffeine, alcohol, and nicotine, especially in the evening, as they can make your restlessness worse.
Leg Massage or Stretching
Gentle massage, stretching, or warm baths before bed can relax muscles and reduce discomfort.
Stress
Exercise and avoiding stimulants before bed can help you feel less stressed. Poorly handling stress can aggravate nighttime restlessness. Making sure to get some exercise and drink less coffee and smoking less can help you fell less stressed.
What about other remedies in this area? Worry less. Adopting a stoic mindset. Go and have some fun. You may need to work on how you manage your personal stress and obligations.
Cool bedroom
Is your bedroom too hot? If you’re uncomfortably hot, you might get restless. Get cool, but not uncomfortably cool.
If that doesn’t work, try…
Look at your diet and nutrient levels
Low iron or ferritin levels are linked to RLS. Consult a doctor for blood tests, and if needed, increase iron-rich foods (e.g., spinach, red meat, lentils) or take supplements under medical guidance.
Dehydration may worsen symptoms, so drink adequate water over the course of the day. Of course, too much water too close to bedtime will send you to the bathroom repeatedly during the night.
Magnesium and Vitamin B12: Some evidence suggests magnesium or B12 supplements may help, but it’s a good idea to consult a healthcare provider before starting.
There can be a lot of reasons for nighttime restlessness. If you try the basic stuff and are still tossing and turning too much, get a checkup.
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James Cobb, RN, MSN, is an emergency department nurse and the founder of the Dream Recovery System. His goal is to provide his readers with simple, actionable ways to improve their health and maximize their quality of life.
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