When you suffer from restlessness at night, then you can feel like you’d be willing to do anything to settle down and sleep. Whether it’s focused specifically in your legs in the form of Restless Legs Syndrome (RLS) or whether your entire body feels like it just can’t shut down, there are things you can do to ease the symptoms.
To start, making sure you don’t consume stimulants like caffeine (in coffee, tea, cola and chocolate) during the second half of the day can help. Taking part in exercise each day, such as yoga, swimming and walking, can also be very helpful. However, much of the battle against restlessness at night is in the foods you eat. While there are some foods you should not eat, there are others that are encouraged to combat this discomfort.
The following are the top three types of foods you should include in your dinners to help to stave off restlessness at night:
High-iron foods – making sure your dinners are packed with iron rich foods can help to overcome many symptoms of restlessness both in RLS and overall. The reason is that many people struggle with these symptoms in parts of their bodies as a result of iron deficiencies. If your symptoms are most common in the evening and feel twitchy, irritating or painful, making you want to get up and move around, this may help you. Speak with your doctor about whether you should consider eating more fish, poultry, red meat, lentils, all kinds of beans, green leafy veggies, green peas, broccoli and asparagus.
High-magnesium foods – this is another mineral that is often found to be deficient in people who are restless at night. Consuming enough foods that are rich in magnesium in your dinner can be helpful in alleviating those symptoms, particularly those of throbbing and the need to move as opposed to staying still and restful. Speak with a doctor about whether or not you should be eating more legumes, dark green leafy veggies, seeds, nuts and unrefined grains.
High-folate foods – folate is part of the vitamin B complex. It is water soluble and is vital to the formation of new red blood cells (among other cells) and is also critical in the prevention of anemia. Anemia occurs when iron levels are too low. Therefore, it may be wise to combine iron rich foods with those high in folate, as well. This can help to alleviate symptoms of restlessness in the muscles. Foods that contain folic acid (folate) include spinach, beef liver, fortified breakfast cereals, broccoli, fortified pasta and other fortified grains, asparagus and great northern beans.
For more assistance in calming down and getting to sleep at night, Somnaprin can help to ease the body and mind.
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