RLS During Pregnancy: How to Get a Better Night’s Sleep

Pregnancy is a time of immense joy and anticipation, but it can also bring about unexpected challenges, one of which is Restless Legs Syndrome (RLS).

The discomfort and restlessness caused by RLS can severely disrupt your sleep, leaving expectant mothers feeling exhausted and overwhelmed at a time when rest is more important than ever.

Understanding the causes and symptoms of RLS during pregnancy is the first step toward managing it effectively. Let’s explore this further now.

What Causes Restless Legs Syndrome During Pregnancy?

Restless Legs Syndrome (RLS) is a neurological condition that causes an irresistible urge to move your legs. It’s often accompanied by uncomfortable sensations such as tingling, burning, or aching that typically occur in the evening or nighttime when you're at rest, making it difficult to fall asleep or stay asleep.

Moving your legs temporarily relieves the discomfort, but the sensations often return as soon as you stop moving.

While the exact cause of RLS remains unclear, several factors are believed to contribute to its onset during pregnancy:

1. Hormonal Changes: Pregnancy triggers significant hormonal fluctuations, particularly in estrogen levels, which may influence the onset of RLS. These hormonal changes can affect the brain's ability to regulate muscle movements and sensations, potentially leading to the symptoms of RLS.
2. Iron Deficiency: Iron is essential for producing dopamine, a neurotransmitter that plays a key role in controlling muscle movements. During pregnancy, a woman's iron levels can drop due to increased blood volume and the demands of the growing fetus, leading to a deficiency.
3. Folate Deficiency: Folate (or folic acid) is another essential nutrient during pregnancy, necessary for healthy cell division and growth. A deficiency in folate can also contribute to RLS, as it may disrupt nerve function.
4. Increased Pressure on Nerves: As the uterus expands, it can put pressure on the nerves in the legs, leading to discomfort and the urge to move, which are characteristic of RLS.
5. Circulatory Changes: Pregnancy causes changes in circulation to support the growing baby, which can lead to the pooling of blood in the legs and feet. This may trigger the symptoms of RLS, especially when lying down.
6. Genetics: If you have a family history of RLS, you may be more likely to develop the condition during pregnancy. Genetic predisposition plays a role in the likelihood of experiencing RLS.

The Impact of RLS on Sleep During Pregnancy

Restless Legs Syndrome (RLS) can significantly disrupt sleep during pregnancy, leading to a cascade of mental and physical effects.

The persistent urge to move your legs makes falling asleep a challenge, and even once asleep, frequent awakenings due to RLS can prevent you from reaching the deeper, restorative stages of sleep. This chronic sleep disruption can lead to increased fatigue, irritability, and difficulty concentrating during the day.

Additionally, poor sleep during pregnancy has been linked to a higher risk of complications such as gestational diabetes, preeclampsia, and longer labor.

Tips and Strategies for Managing RLS During Pregnancy

Here are some effective strategies to help alleviate the symptoms and improve your sleep:

Lifestyle Changes

• Create a Good Sleep Routine: Creating a consistent bedtime routine can signal to your body that it’s time to wind down. Aim to go to bed and wake up at the same time every day, even on weekends.
• Engage in Gentle Exercise: Engaging in regular, moderate exercise during the day can help reduce RLS symptoms. Activities like walking, swimming, or prenatal yoga are particularly beneficial, but avoid vigorous exercise close to bedtime as it may exacerbate symptoms.
• Avoid Stimulants: Caffeine and nicotine can trigger or worsen RLS symptoms. Limit or eliminate caffeine intake, especially in the afternoon and evening. Also, avoid medications that may act as stimulants, unless prescribed by your doctor.

Dietary Adjustments

• Iron-Rich Foods: Since iron deficiency is a common cause of RLS, include iron-rich foods in your diet, such as lean meats, leafy green vegetables, and fortified cereals. If your iron levels are low, your healthcare provider may recommend iron supplements.
• Balanced Nutrition: Ensure you’re getting a balanced intake of essential nutrients, including folate and magnesium, which play a role in nerve and muscle function. Foods like nuts, seeds, beans, and whole grains can help maintain these levels.
• Stay Hydrated: Dehydration can sometimes worsen RLS symptoms. Drink plenty of water throughout the day to stay hydrated, but try to limit fluids before bed to reduce nighttime bathroom trips.

Relaxation Techniques

• Prenatal Yoga and Meditation: Yoga and meditation can help reduce stress and tension, which may alleviate RLS symptoms. Gentle stretching before bed can also relieve muscle discomfort and promote relaxation.
• Warm Baths and Massages: Taking a warm bath before bed can relax your muscles and ease RLS symptoms. Massaging your legs, either with your hands or using a foam roller, can also provide relief and help you unwind.
• Breathing Exercises: Deep breathing exercises can help calm your nervous system, making it easier to fall asleep and stay asleep despite RLS. Practice slow, deep breaths or try progressive muscle relaxation to ease tension.

Rapid Relief from Restless Legs from Vita Sciences

In addition to these suggestions, there is also RLS Leg Cream from Vita Sciences.

Made with ingredients such as vitamin E, vitamin D, and a variety of B vitamins, this restless leg cream is a fast and convenient solution to restless legs syndrome symptoms.

Whether used at home or on the go, this fast-absorbing cream is steroid-free and offers rapid relief. 

Final Thoughts

RLS is one of those weird pregnancy symptoms, but it doesn’t need to ruin your sleep when you really need it the most. With a few small lifestyle and dietary changes, it’s possible to get rid of the aching and tingling for good.