Restless Leg Syndrome (RLS) is a common but often frustrating condition that affects many pregnant women. Characterised by an uncontrollable urge to move the legs, RLS can disrupt sleep and cause discomfort, particularly at night. Here’s what the NHS says about managing Restless Leg Syndrome during pregnancy.
What Is Restless Leg Syndrome?
Restless Leg Syndrome is a neurological condition that creates unpleasant sensations in the legs, often described as crawling, tingling, or itching. These sensations are usually worse when resting or lying down, leading to an irresistible urge to move the legs for relief.
Why Does Restless Leg Syndrome Happen During Pregnancy?
The exact cause of RLS in pregnancy isn’t fully understood, but several factors may contribute:
- Hormonal Changes: Increased levels of oestrogen and progesterone may affect the nervous system, triggering RLS symptoms.
- Iron Deficiency (Anaemia): Low iron levels can disrupt dopamine production, a brain chemical that helps regulate movement.
- Folate Deficiency: Folate (vitamin B9) is essential during pregnancy, and a lack of it may worsen RLS.
- Circulation Changes: Increased blood volume and fluid retention can affect leg nerves and muscles.
- Sleep Disturbances: Pregnancy-related insomnia may also heighten awareness of RLS symptoms.
Symptoms of Restless Leg Syndrome
According to the NHS, common RLS symptoms include:
- A strong urge to move your legs, especially when lying down or sitting
- Crawling, itching, or tingling sensations in the legs
- Relief when moving the legs or stretching
- Symptoms that worsen in the evening or at night
Managing Restless Leg Syndrome During Pregnancy
While RLS can be uncomfortable, several strategies can help alleviate symptoms:
1. Stay Active
Regular gentle exercise, such as walking, yoga, or swimming, can improve circulation and reduce symptoms. However, avoid intense workouts close to bedtime.
2. Maintain a Bedtime Routine
Establishing a relaxing evening routine can improve sleep quality. Consider gentle stretching, warm baths, or mindfulness exercises before bed.
3. Improve Your Sleep Environment
Ensure your bedroom is quiet, dark, and comfortable. A supportive mattress and comfortable pillows can make a big difference.
4. Monitor Your Diet
Eating a balanced diet rich in iron, folate, and magnesium can be helpful. Leafy greens, lean meats, nuts, and whole grains are great choices. Avoid caffeine and sugary foods, particularly in the evening.
5. Take Prenatal Vitamins
Taking pregnancy-specific supplements containing iron and folic acid, as recommended by your healthcare provider, can reduce RLS symptoms.
6. Stay Hydrated
Drink plenty of water throughout the day but limit fluids close to bedtime to avoid frequent bathroom trips.
7. Consider Massage or Heat Therapy
Gently massaging your legs or applying a warm compress can help relax leg muscles and ease discomfort.
When to Seek Medical Advice
If RLS symptoms persist or become severe, contact your midwife or GP. They may recommend a blood test to check for iron or folate deficiency and suggest safe treatment options. In some cases, medication may be prescribed, though this is usually considered a last resort during pregnancy.
Final Thoughts
Restless Leg Syndrome during pregnancy can be challenging, but with the right lifestyle adjustments and support, many women find relief. Following NHS-backed advice on diet, exercise, and bedtime routines can help you manage symptoms and improve your sleep quality. Remember, your healthcare team is there to provide personalised guidance throughout your pregnancy journey.
