How to Help Restless Legs During Pregnancy

Restless legs syndrome can lead to chronic sleep deprivation.

A neurological movement disorder, restless legs syndrome (RLS) causes a person to experience an odd burning or crawling sensation in their legs. This then results in an uncontrollable need to move the legs and alleviate the feelings. RLS commonly occurs at night, when a person is falling to sleep or during other periods of inactivity. Experiencing RLS during pregnancy is common, with around 19 percent of pregnant women affected, according to a Buffalo School of Medicine article (www.smbs.buffalo.edu). Medications prescribed for RLS are not suitable for use during pregnancy. Therefore, making a series of lifestyle changes is the best way to manage RLS during pregnancy. (See Reference 3.)

Things You'll Need

• Shower
• Book/TV
• Patience

Instructions

1. Stick to a strict sleep routine. If you wait until you are overtired before going to bed you risk making the symptoms worse, warns a 2011 HelpGuide website article (www.helpguide.org). Encourage your body to get into a healthy sleep routine by going to bed at the same time every night. (See Reference 2.)

2. Cut out caffeine, as it will exacerbate the symptoms of RLS. Pregnant women should limit their intake of caffeine regardless of RLS symptoms. Drinking more than three cups of coffee a day could have a negative effect on your baby's development, according to an Emory West website article (www.psychiatry.emory.edu). (See Reference 4.)

3. Get plenty of gentle exercise. Although you may feel restricted as to what exercises you can do during pregnancy, light exercise does benefit RLS sufferers. Simply taking a short 15-minute walk each day is beneficial. Take care not to overexert yourself as this can worsen your symptoms.

4. Try to go to bed when you are ready to sleep. People who lie in bed reading a book, listening to music or watching television are more likely to experience symptoms of RLS. The longer you lie or sit in the same position the more chance you have of experiencing symptoms.

5. Practice relaxation techniques. Meditation and prenatal yoga are all good ways to relax the body and relieve RLS symptoms. Taking a warm or cold bath before you go to bed may also help, says a BabyCenter website (www.babycenter.com) article. (See Reference 1.)

Tips & Warnings

• Seek advice from your doctor regarding leg stretches suitable for pregnant women. Stretching the area most affected by the RLS can help relieve the condition, according to the HelpGuide article.

• If you need to sit in one position for long periods---such as when you are travelling---be sure to take regular breaks to stretch your legs.

• Iron and magnesium supplements usually improve symptoms of RLS. However, it is important you do not take anything before discussing it with your doctor.

References

• BabyCenter; Sleep Problems; Restless Legs Syndrome During Pregnancy; December 2010
• HelpGuide; Restless Legs Syndrome; June 2011
• Buffalo School of Medicine and Biomedical Sciences; Restless Legs Syndrome
• Emory West: Maternal Substance Abuse: Ten Most Frequently Asked Questions About Caffeine and Pregnancy

Resources

• Patient UK: Restless Legs Syndrome
• WebMD; Pregnancy; Risk for Restless Legs Syndrome; September 2004