You might recognize this: you're finally in bed, ready to sleep, but suddenly your legs feel restless. It's a feeling hard to describe, a kind of tingling, tension, or pressure that only occurs when your legs are at rest. You get an irresistible urge to move them, which briefly relieves the feeling, but actually falling asleep is often difficult.
According to sleep expert Elke Bosmans, this is called restless legs syndrome (RLS). "It's something a lot of people struggle with," she says. "Because it often occurs in the evening and at night, it has a direct impact on your sleep quality."
That's why Elke emphasizes the importance of a good sleeping environment. "A bed and mattress that adapt to your body can give you just the rest you need."
What are restless legs syndrome (RLS)?
Restless legs syndrome is characterised by a number of typical symptoms:
- Urge to move: an uncomfortable or tingling feeling in the legs that goes away when you move.
- worse at rest: especially in the evening or at night, when sitting or lying down, the symptoms become worse.
- sleep disturbance: this restlessness makes it difficult to fall asleep and you often wake up in the middle of the night, which can lead to fatigue.
Research shows that 5 to 10% of people suffer from RLS. It's more common in women than men, and symptoms increase with age.
Elke emphasizes: "Many people think it's just nervousness, but it's really a sleep-related condition that can disrupt your sleep and daily energy. The right sleep system can make a world of difference."
What causes restless legs?
The precise cause of RLS isn't always clear, but it's suspected to be related to a brain disorder, often linked to iron deficiency. In addition, several factors can trigger or worsen restless legs:
- deficiencies: an iron or vitamin deficiency
- blood circulation: poorer blood flow to the legs
- hormonal changes: for example during menopause or pregnancy
- heredity and medication: sometimes the cause lies in your genes or it is a side effect of certain medications
- Lifestyle: smoking, excessive caffeine or alcohol consumption can make symptoms worse.
While you can't always control the cause, you can ensure your sleep environment is optimally supportive. A mattress that provides the right support and a pillow that keeps your body balanced will help your muscles relax and increase the likelihood of sleeping better despite your symptoms.
What are the consequences of RLS?
Restless legs syndrome makes it difficult to fall asleep or stay asleep. Initially, RLS leads to sleep deprivation, but the impact goes beyond that. Due to the lack of sleep, you often experience daytime drowsiness and difficulty concentrating, which can affect your work and mood. Long-term sleep deprivation can also increase the risk of cardiovascular disease. RLS can also take a toll mentally: it can lead to anxiety disorders, depression, and reduced social well-being.
Elke emphasizes: "We often underestimate the impact of a bad night's sleep. If your body doesn't recover sufficiently, you immediately notice it during the day."
What to do about restless legs?
Fortunately, there are several lifestyle changes and habits that can alleviate the symptoms. Here are our tips for dealing with restless legs:
- Maintain a regular routine: maintain a regular sleep schedule and create a restful evening routine. A comfortable bed and a supportive mattress will help you fall asleep faster and sleep longer.
- Avoid caffeine and alcohol: especially in the hours before bed, coffee, tea, or wine can worsen symptoms. Instead, opt for a calming ritual, such as a gentle shower, light stretching, or a good book.
- Get enough exercise: regular physical activity during the day stimulates blood circulation and reduces the risk of restlessness at night.
- Pay attention to your diet: a healthy diet with enough iron and vitamins supports your body. Think of green vegetables, legumes, and nuts.
- Create comfort in bed: a good duvet and supportive pillows provide extra relaxation, so you can unwind more easily.
Small changes, a big difference in sleeping comfort
Restless legs can seriously disrupt your sleep. Fortunately, there are many habits and adjustments that can bring relief. Combine this with a perfectly tailored sleep environment, and you'll often quickly notice a difference.
Elke concludes: "Sleep is a basic need. By paying attention to your sleeping environment and lifestyle, you can often make a big difference. At Bosmans Slaapcomfort, we are happy to help you find that comfort and offer personalized advice."
