One of the many conditions that can affect women
when pregnant is RLS or restless leg syndrome and
the percentage affected can be as high as 26%. This
can be one of many sleep problems that suddenly begin
or increase in severity for a pregnant woman which
is unfortunate because this is the time when women
need their sleep more than ever.
There are many physical and emotional factors that
may contribute to sleep difficulties during pregnancy.
However, the good news is that by 6 months after delivery,
this pregnancy RLS is gone.
Some of the reasons for restless leg syndrome and
other sleep problems during pregnancy can be:
• As your body grows and changes, your old
sleep positions might not feel so comfortable anymore.
• You might be feeling the aches and pains of
a normal pregnancy, such as heartburn, nausea, or
hemorrhoids, and these can tend to keep you awake
at night.
• Your bladder holds less fluid as your baby
grows. You might need to get up several times a night
to urinate.
• Emotions and anxiety about birth, becoming
a mother, work and your changing relationship with
your partner might also play a part in keeping you
tossing and turning between the sheets.
• Approximately 30% of women start to snore
during pregnancy because of increased swelling in
their nasal passages which can partially obstruct
the airways. Such snoring can lead to high blood pressure,
putting both mother and baby at risk. In severe cases
of such blockage, a condition called sleep apnea may
occur where there are brief instances during which
breathing actually stops. If you snore loudly at night
and find yourself very tired from a poor night’s
sleep, tell your doctor about it.
• RLS itself usually occurs just as you are
trying to fall asleep or when you have been sitting
for long periods (such as watching a movie or during
a long car ride) when you can feel an uncontrollable
urge to move around to relieve crawling, tingling
or burning sensations deep inside your legs. While
moving your limbs brings immediate relief, it is only
temporary and those same sensations can soon return.
• The discomfort of RLS tends to increase during
the evening or night while sitting or lying down seems
to trigger the restlessness in the legs.
• Your feet or toes may move slightly or jerk
when you are sitting still or resting.
• If it the RLS becomes severe, keep a sleep
schedule so you can show your doctor.
How to help restless leg syndrome during pregnancy:
• Try to take some exercise before bedtime
such as a brisk walk, stretching exercises for your
legs (stretch your legs, do knee bends or rotate your
ankles) or even have a swim.
• Get a massage for the affected area on the
legs or persuade your partner to do one for you.
• Try applying warm or cold packs to the affected
area or taking warm or cool baths – depending
on which you find helpful.
• Practice relaxation techniques – such
as meditation, yoga or deep breathing.
• Avoid caffeine because this can aggravate
the symptoms of RLS.
• Make sure you are active before bedtime rather
than lying in bed reading or watching television.
• Check with your doctor if you need to take
additional iron. Folate deficiency, hormonal changes
and circulatory changes can all be possible causes
of RLS when you are pregnant.
• Try sleeping in your side with a pillow between
your legs
• If you are still working, and sitting at a
desk, stand up frequently and walk around.
With some changes to your routine, you may well find
that you are able to improve any RLS problems during
pregnancy but the important thing to remember is that
once your baby is safely delivered and you are getting
back to normal again, any RLS will probably disappear
as quickly as it came.
