Restless feet on cold winter nights can ruin both your sleep and your mood. This isn't just due to the weather; it can also be a sign of a deficiency within your body. Today, experts share four easy and effective remedies that can soothe your feet and ensure a sound sleep during the winter.

During the winter, many women experience a pulling, tingling, or urge to move their legs while sleeping. This is known as Restless Legs Syndrome, a nerve-related condition. This can disrupt sleep, increase restlessness, and leave them feeling heavy the next morning.

If you also experience restlessness in your legs at night or your sleep is disturbed, do not ignore it. This problem can be controlled to a great extent with proper care and changing some habits. First, let us learn about the causes of restlessness in the legs. Dr. Ramita Kaur is telling us about this. She is a nutritionist, diet and lifestyle consultant. Dr. Kaur has more than 10 years of experience in creating personalized diet plans and lifestyle consultations for her clients. Dr. Ramita practices at Nutriapt Healthcare Pvt. Ltd., Pakhowal.

What causes restless legs?

This problem worsens in winter because the change in weather reduces blood circulation, increases vitamin deficiencies in the body, and causes muscles to tighten quickly. Let's explore some other such causes.

• Iron and magnesium deficiency – disruption of the mineral balance in the body


• Disturbance in nerve signals – weakening of nerve function


• Decreased blood circulation – lack of oxygen to the tissues


• Chronic inflammation – long-term inflammation in the body

All of these factors can cause restless, 'trembling' sensations in the legs at night.

4 ways to ease restless feet this winter

Sudden restlessness and tingling in your legs can disrupt sleep. This isn't just a weather effect, but it can also be a sign of problems with your nerves, minerals, and blood circulation. A few simple, home remedies can significantly alleviate this troubling winter discomfort.

Diet rich in iron and magnesium

Both of these minerals relax nerves and muscles. To overcome this deficiency, include pulses and sprouted grains, sesame seeds, pumpkin seeds , almonds, and green vegetables in your diet.

Get your Vitamin D and B12 levels checked

Sunlight is less common in winter, so most people are deficient in vitamins D and B12. Deficiencies in these two compounds can exacerbate RLS symptoms. To address vitamin D and B12 deficiencies, spend 15-20 minutes in the sun daily. Include yogurt, cheese, and fermented foods in your diet. Consult your doctor for supplements if needed.

Do stretching and walking

Light exercise relaxes the nerves in your legs and reduces nighttime restlessness. Try doing light yoga and calf stretches daily, and taking a brisk walk for 10-15 minutes at night.

Herbal tea and hot water

Muscles tighten quickly in the winter, and warmth provides instant relief. To avoid this problem, drink chamomile tea before bed . Soak your feet in warm water with rock salt and gently massage your feet with the warm water.

Caution

• Some things can increase anxiety, so stay away from them.


• Reduce caffeine intake after 2 pm.


• Reduce sugary and processed foods.


• Do not eat heavy food late at night.

You can control restless legs to a great extent by adopting a healthy lifestyle. If symptoms worsen, consult a doctor.

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