Restless Legs Syndrome Foundation Blog

The Use of Essential Oils for Sleep

By Norma G. Cuellar, PhD, RN, FAAN

This is an excerpt from the fall 2016 edition of NightWalkers, the Foundation's quarterly magazine. To get your subscription to NightWalkers and to enjoy other benefits, become a member of the Restless Legs Syndrome Foundation today!

Individuals suspecting they may have RLS should consult a qualified healthcare provider. Literature posted by the RLS Foundation, including this blog post, is offered for informational purposes only and should not be considered a substitute for the advice of a healthcare provider. Prior to making any changes to your treatment plan, please discuss treatment options with your healthcare provider.

Aromatherapy is considered an intervention by the National Center for Complementary and Integrative Health and has increased in popularity over the last years.

Use of essential oils is a form of aromatherapy. The National Association for Holistic Aromatherapy has adapted the definition of “essential oil” from the International Organization for Standardization (ISO). ISO, in its Vocabulary of Natural Materials, defines an essential oil as “a product made by distillation with either water or steam or by mechanical processing of citrus rinds or by dry distillation of natural materials. Following the distillation, the essential oil is physically separated from the water phase.” There are other terms synonymously used for essential oils including volatile oils, ethereal oils, aetherolea, and oil of the plant. Since the oil comes from the plant’s fragrance, it is considered “essential.”

In the history of medicine, oils have been used to treat health conditions for thousands of years. A variety of essential oils exist – for example, eucalyptus, juniper, agathosma, menthol, capsaicin, anise and campho. There is no federally approved use of these interventions for a specific illness.

Reported Benefits

Each essential oil has a unique mechanism of action and can be used for different health concerns. Essential oils have been reported to relieve pain, improve mood and promote relaxation. Many research studies have been published on aromatherapy, but the health benefits remain inconclusive. In these research studies, specific compounds that are found in the essential oils have been examined – for example, methyl salicylate, which is found in oil of wintergreen.

The following have been used to promote relaxation and sleep:

• lavender
• bergamot
• vetiver
• sandalwood
• Roman chamomile
• marjoram
• Ylang Ylang
• cedarwood

Used as aromatherapy, essential oils are diffused in the air, heated over a candle flame, or burned as incense to smell. Essential oils can also be used topically and are massaged on the skin. This is another route of delivery of the essential oil and constitutes a different degree of interaction with the body than aromatherapy.

Potential Side Effects

Side effects of essential oils vary. If applied to the skin, contact dermatitis or allergic reactions may occur. Essential oils should never be taken orally because they have high concentrations of active compound and may cause negative side effects like gastrointestinal disturbance. If taken internally, an allergic reaction may occur.

Long-term use of essential oils can affect the liver. Menthol and some others produce a feeling of cold followed by a sense of burning. This is caused by its effect on heat-sensing nerve endings. The use of certain essential oils may result in sensitivity to the sun. Essential oil therapies are essentially low risk, but everyone should be aware of possible side effects.

Aromatherapy and RLS

It is uncertain whether aromatherapy is helpful for treating insomnia, because rigorous research has not been done on this topic. As well, any research on RLS and aromatherapy is limited. Aromatherapy is touted to be beneficial for relaxation, so in that perspective, it might help with symptoms of RLS, but this is not known.

As usual, the use of alternative interventions does not always have the research to identify evidence, but if you are using essential oils and they are working for you with safe health outcomes, then you should continue what is best for you.

An Introduction to Yoga: An RLS Coping Strategy with Many Health Benefits

This is an excerpt from the summer 2017 edition of NightWalkers, the Foundation's quarterly magazine. To get your subscription to NightWalkers and to enjoy other benefits, become a member of the Restless Legs Syndrome Foundation today!

In 2016, a study conducted by the Yoga Journal and Yoga Alliance found that 36.7 million Americans practice yoga – an 80 percent increase from 2012. Of these individuals, 74 percent have been practicing for five years or less (1). Yoga is an ancient discipline that focuses on meditation, concentrated breathing and body postures. The health benefits of yoga are many. A sustained practice can lead to lower blood pressure, improved lung capacity, relief from chronic neck and back pain, and decreased anxiety.

For those with RLS, stretching can be an important tool in alleviating symptoms. Many RLS patients find that 30 minutes of mild to moderate exercise per day can help keep their RLS at bay. (Note: Avoid intense exercising before bedtime, as that has been known to exacerbate RLS symptoms.) (2) Yoga incorporates both stretching and exercise, and can be a valuable coping strategy to add to one's RLS tool kit.

Yoga has increased in popularity in recent years, making it more accessible than ever. There are now YouTube channels (the above channel, Yoga with Adriene, is just one option of many to choose from) dedicated to providing free online classes – a cheaper and convenient alternative for those with busy lifestyles and a limited budget. However, for the beginner, it is a good idea to initially attend a few in-person classes. This will give you a feel for how you should approach your home practice, and ensure that you are doing the poses properly to avoid injury. Remember to always listen to your body. Everyone is unique and may react differently to various types of stretching. Be particularly careful if you have a chronic condition or injury. You should always consult with your physician before beginning a new fitness regimen, including yoga.

Each individual’s practice is as unique as the person, and can be altered to fit their needs and wants – therein lies the beauty of yoga. Thus, many yogis end their practices with a calming word: "Namaste" – “The light in me acknowledges the light in you.”

For more lifestyle considerations for your RLS, visit our website.

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1. Yoga Journal and Yoga Alliance. January 2016. “2016 Yoga in America Study.”

2. Aukerman MM, et al., 2006. “Exercise and restless legs syndrome: a randomized controlled trial.” J Am Board Fam Med. 19(5): 487–93

Managing Your Magnesium

By Norma G. Cuellar, PhD, RN, FAAN

This is an excerpt from the spring 2016 edition of NightWalkers, the Foundation's quarterly magazine. To get your subscription to NightWalkers and to enjoy other benefits, become a member of the Restless Legs Syndrome Foundation today!

Individuals suspecting they may have RLS should consult a qualified healthcare provider. Literature posted by the RLS Foundation, including this blog post, is offered for informational purposes only and should not be considered a substitute for the advice of a healthcare provider. Prior to making any changes to your treatment plan, please discuss treatment options with your healthcare provider.

Many persons with RLS ask about the use of magnesium (Mg) to help with symptoms. While research in this area is scant, magnesium can certainly affect other health conditions, thereby affecting RLS symptoms.

What is magnesium?

Magnesium is an element found throughout the body in blood, bones and soft tissues. Magnesium works with over 300 enzymes that regulate protein synthesis, muscle and nerve function, blood glucose control and blood pressure. It plays an important role in hydration, muscle relaxation, energy production and, crucially, the deactivation of adrenaline. In addition, magnesium plays a role in the transport of calcium and potassium across cell membranes, which is imperative in nerve impulse conduction, muscle contraction and normal heart conduction.

What are the symptoms of low magnesium?

Deficiency of magnesium can cause a variety of health issues. Early signs may include loss of appetite, nausea, vomiting, fatigue or weakness. As hypomagnesemia (low magnesium levels in the blood) worsens, signs include numbness, tingling, muscle twitching, cramps and muscle soreness. More serious symptoms include abnormal heart rhythms, coronary spasms (remember, the heart is a muscle) and seizures. Magnesium has a direct effect on calcium and potassium levels, so people who take magnesium should have these electrolytes monitored by a healthcare provider through blood testing.

Low magnesium can result from a variety of causes, including chronic diseases, medication use, poor nutrition, lifestyle choices and pregnancy. Older adults are at added risk because of decreased absorption of magnesium with age and renal insufficiency.

How does magnesium affect sleep?

Magnesium is essential for every stage of sleep because of its neuroprotective effect of slowing the metabolic process, lowering brain temperature, and regulating hormones responsible for sleep onset. Magnesium is also known to cause muscular relaxation, which may help with falling asleep.

There are two hormones that are affected by magnesium levels: cortisol (known as the stress hormone) and melatonin (which helps regulate sleep patterns). Magnesium has been reported to decrease cortisol, thereby promoting relaxation and sleep. Magnesium is vital for the function of gamma aminobutyric acid (GABA) receptors in the brain, which initiate sleep. Sufficient magnesium is required to regulate all hormones in the body. With age, the natural decline of these hormones worsens if there is not enough magnesium.

Where can I find magnesium?

You can find magnesium in foods, some bottled water, dietary supplements and medications (antacids and laxatives). Green leafy vegetables, cereals and fortified foods are good sources of magnesium.

Foods containing fiber usually have some magnesium. Keep in mind that food processing removes magnesium. Many foods drain the body of magnesium and should be avoided, especially by people who have low magnesium levels. These foods include carbonated beverages, sugar, high-carb foods, caffeine and alcohol. Also, some medications will deplete the body of magnesium including diuretics, cardiac medications, asthma medications, birth control medications and estrogen. Calcium and magnesium have an inverse relationship, so if you take calcium supplements, then your magnesium level could be low.

An interesting study was published in 2015 on balneotherapy in older adults. Balneotherapy is the use of mineral water baths to improve health and is usually practiced at spas. After a 12-day balneotherapy program, 52 older adults from Spain showed significant improvement in sleep, mood and depression. The water at Balneario San Andrés was hypothermic (at or above 20 C, or 60 F) hard water of medium mineralization with bicarbonate, sulfate, sodium and magnesium as the dominant ions (Latorre-Román et al., 2015).

How much magnesium should I take?

The recommended dietary allowance (RDA) for magnesium varies by age. Dosing also depends on gender and whether a person is pregnant or breastfeeding. For adults, 400 mg daily is usually safe. If you are using magnesium to help with sleep, you may want to take this before bedtime. For some people, magnesium may be stimulating rather than calming. In this case, you should take magnesium in the morning.

Magnesium can be purchased over the counter. Make sure your healthcare provider knows you are taking magnesium, as it may affect other medications you take. If you take magnesium supplements, you should have your magnesium level checked routinely through blood tests. Magnesium can have significant impact on health outcomes and should be carefully monitored.

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References

Latorre-Román PÁ, Rentero-Blanco M, Laredo-Aguilera JA, García-Pinillos F. 2015. “Effect of a 12-day balneotherapy programme on pain, mood, sleep, and depression in healthy elderly people.” Psychogeriatrics (15): 14–19.

Magnesium Fact Sheet: ods.od.nih.gov/factsheets/Magnesium-Consumer