Help for Restless Legs Syndrome

You have more than likely seen commercials on television for medications that will help with Restless Legs Syndrome and if you suffer with this condition, you may be considering talking with your physician. On the other hand, like many people today, the thought of taking drugs is a bit scary when you know what is going on in the drug-manufacturing world such as the case with Merck and Vioxx. Then there are also all the side effects that are a given when it comes to taking pharmaceutical drugs. Due to these facts, you may be a bit leery about talking with your doctor and seeking alternatives to drugs.

There is good news. In many cases, you can receive some relieve from Restless Legs Syndrome by taking a few self-care precautions and changing your lifestyle a bit. However, if these changes do not help then you will need to talk with your doctor. These steps will help even if you do need a little extra help with some type of medication.

In several cases of restless leg syndrome, the root of the problem is an iron deficiency, which of course can be helped by adding an iron supplement to your diet. Before adding this supplement, you should discuss it with your doctor. If there is no medical reason for your restless legs syndrome symptoms, then a few lifestyle changes may be in order.

A few things you can do to change your lifestyle and find relieve include:
• Take pain relievers such as Motrin or Advil
• Take a warm bath
• Massage your legs
• Have your low back massaged before retiring
• Try using warm or cool packs
• Eat properly
• Exercise
• Avoid caffeinated drinks a few hours before bedtime
• Create a sleep environment and bedtime routine

The number one thing that aids many people with restless legs syndrome is creating a sleep environment and a bedtime routine. For this, you will need to choose a specific time to retire. Yes, every night 7 days a week. This will help your body realize it is time to sleep. Along with setting your bedtime, you can include a warm bath, quiet time for reading or relaxing.

Next, you will need to look at your bedroom. Here you will have to create a sleep environment. A sleep environment is dark, quiet, and is void of any distractions. This means if you have a television or computer in your bedroom take it out. This will only keep you awake or give you a reason to stay up past your normal bedtime.

To ensure you can relax you will need to rid your sleep environment of noises that wake you up during sleep or hinder you from falling to sleep. This can be resolved with a white noise machine. Along with a white noise machine, you can also use tabletop water fountains that will aid in relaxation prior to falling to sleep. Not only will you be able to sleep but also with the white noise machine, you will not hear the traffic or other noises that might awaken you during the night.

Sleep Problems in Children

Children of any age can have a variety of sleep problems. Some of the most common sleeping problems seen in children include waking up several times during the night, talking in their sleep, have problems falling to sleep, waking up in tears, being sleepy throughout the day, nightmares, bed wetting, and even waking up early.

The majority of sleep problems in children is related to anxiety about falling asleep (separation from parents) and poor sleep habits.

Both of these causes can be distinguished with a bedtime routine and the creation of a sleep environment. If these tips do not help, then you may need to seek professional help as the problem may be related to emotional problems.

A bedtime routine should include quiet time at least thirty minutes prior to bedtime. This time should also be quality time with one or both parents and can include a relaxing bath, reading a book, or even cuddling and listening to soft soothing music.

To create a sleep environment you will need to ensure all toys and distractions are taken from the room or put away in a closet. It is best if you have another room that can be used as a playroom, if not teach your child to put away their toys in the closet. They will learn that play time is during the daylight hours and that the toys need a rest period as well, at least while they are young.

The room should not be overly bright. You can use such things as a white noise machine to help in absorbing all the sounds that might be awaking your child in the middle of the night. Ensure your little one that you are nearby and that you will be there when the sun begins to shine. One great way to teach your child this concept is with a Biobrite Sunrise Clock Junior. This alarm clock uses light therapy. The sunlight created by the clock will slowly fade away and in the morning, it will slowly begin to shine just as the sun. This will help your child understand when it is time to rise. You can set the clock so you know you will up and ready to begin your day when your little one is awake.

With the help of a sleep noise machine or a sunrise alarm clock, your child will begin to adjust to sleeping the night and waking up rested.

Quiet Time

Many parents of young children are wondering when they will be able to have a few moments of quiet time again. The best way to ensure that you can rest and have a few moments of peace and quiet is by teaching your children about quiet time. Even small children need a few minutes of quiet time before going to bed.

Children that do not want to go to bed at night, are rowdy a few minutes prior to bedtime, or eat sugary treats before sleeping are bound to have trouble drifting off to sleep. Relaxation is the key to a good nights sleep even for young children.

To instill “Quiet Time” in your young children, begin by starting a bedtime routine. You should go into a room that is not brightly lit, use items such as tabletop fountains to help create a calm environment, and then read a book to your little ones. Start this routine about 30 minutes prior to their bedtime.

Your new Quiet Time may, in the beginning, be a hard task; however, even with infants this is a good way to start. They will learn that during quiet time, mommy or daddy will cuddle and read them a story before saying good night. It is also very important that both parents participate as much as possible. Take turns if possible. If this is not possible through the week due to work schedules, the other parent can have quiet time on the weekends.

Along with tabletop fountains such as the Alpine Pouring Serenity Table Top Fountain or the Riverbed Fountain, you can also give your little one a Lavender Lab to cuddle up with while listening to the story. The Lavender Lab produces an aroma that will help lull your little one of to dreamland.