I'm currently on holiday in a sunny country. I dreaded coming because of my insomnia and rls and the thought of pacing up and down all night in a strange room filled me with dread and I almost cancelled at the last minute but my daughter insisted I go.
For the first two I only slept by taking zopiclone but then something remarkable happened on the third night I slept ok and thus has now extended itself two almost two weeks! I made out a list too day of the things that MAY have contributed to this effect :- 1 sunshine
2 relaxation
3 diet
4 less stress
5 exercise
6 the fact that I am no longer taking a dopamine agonist ( pramipexole of Gabapentin)
7 Distractions
8 Circadian Rhythm
After much thought the favourite is no. 8 and the blue light on my receptors on my return home I will purchase a light box and use morning and night. I was very sceptical about the use of a box in the past but believe me if it a the same success as I have had for the last two weeks it will be worth it. My rls is still there to a degree but it's been shoved into my brains stack of priorities near the bottom and I can get to sleep which to me having had months of severe insomnia is nothing short of miraculous. I was thinking of crazy lady legs and her terrible ordeal it may not work for her but if it improves matters it's worth a go.
Best wishes
Hoochybaby
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Hoochybaby
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The lamps aren't particularly intense or powerful, they just emit a full spectrum.of wavelengths of light that mimics full spectrum natural daylight.
This tends to be richer in wavelengths towards the blue end of the spectrum than other artificial light sources. Although the light from backlit screens tends to contain quite a lot of shorter wavelengths.
You can get them.in various sizes and they're usually an array of LEDs. You can can also get "daylight" bulbs. These are often used by people for various hobbies that involve making colour judgments or to see things clearer e.g. sewing.
The lamps are sometimes called SADS lamps as they are designed for the treatment of Seasonal Affective Disorder Syndrome.
Out of interest, this full spectrum light is particularly effective in stimulating nerve impulses from the retinas of the eyes to the pineal gland and these have an inhibitory effect on the gland. In the absence of light the gland releases the hormone melatonin. Melatonin helps regulate circadian rhythms including sleep.
Hi, I am very happy for you, but I am afraid I would vote for the other possibilities. Otherwise, why do you/we still have RLS in the summer?
The extra exposure to light maybe of some help, similar to those who suffer winter depression and benefit from exposure (first thing in the morning) to a special daylight lamp. The first thing in the morning exposure to natural/daylight helps to keep our inner circadian clocks tuned to the 24hr rhythm. In most people, the inner clock has a somewhat longer rhythm. But that is all background knowledge about inner clocks and circadian rhythms.
I so hope your respite from severe RLS remains at least for the duration of your stay, but hopefully much longer. I hope I am wrong and you are right. If so, you may want to start a new routine upon return and take a walk of at least 20-30min 'first thing' in the morning. Every day.
Yes I understand the importance of the circadian rhythm and the effect of light on the receptors and also ‘setting the body clock’ but the point I was trying to get across but didn’t properly explain is that yes the rls is still there but the importance placed upon it by the brain is lessened . Look upon it as a pack of cards the top card being of most importance the rls card is placed at the bottom or near to and subsequently does not have the same effect or is not of sufficient importance to tell the brain to act upon it immediately don’t know if that makes it any clearer but it very similar to the effect of tinnitus on the brain if distraction is used I.e. a sound box etc then the brain doesn’t place as much importance on it and enables the patient to ignore the effect and sleep
Good luck
Hoochybaby
I have often posted that light has a significant impact on sleep and been scoffed at. I believe that your experience may be an example of what I believe.
I don't think it's the only factor in your case however, it's probably a combination of several of the factors.
I do think the light box is a good idea when you can't get enough during the day. Especially during the late morning.
However I note you say you'd use it morning and night. Using it at night is really not recommended. You should AVOID light, particularly blue light in the evening/night. The modern habit of using backlit devices is potentially harmful. Unless you can adjust out the blue on your tablet, laptop, smartphone, TV etc it's best to not use them 2 hours before bed.
In nature it's light in the day and dark at night.
Brilliant you got the relief. I too get relief on holidays in hot and sunny climates so much so I hope to emigrate to Spain when my kids leave home.
I put it down to a combination of 20% distraction 80% sun and heat. I can even go astray with my diet and still have an easier time.
As far as I'm aware our circadian rhythm doesn't impact on the iron/dopamine system and although we have sleep issues and some of the sleeping problems can be treated with circadian regulating drugs they don't help RLS.
Mind you, if sun and heat were the solution there would be no RLS in hot countries, so go figure!
in reply to
There are many circadian rhythms, which includes daily variations in the levels of various neurotransmitters and hormones. There are also variations in the metabolism of various substances e.g. iron and organs e.g. the kidneys are less active at night, ( or at least should be!)
The neurotransmitters DO include dopamine and serotonin. Hormones include noradrenaline, cortisol, melatonin, growth hormone etc.
Whereas the levels of some substances e.g. dopamine, noradrenaline, cortisol are lower at night, the levels of others are higher e.g. melatonin, serotonin.
This is why RLS is worse at night, when dopamine levels are lowest.
Melatonin, sometimes used as a sleep aid, can also make RLS worse.
Also of interest is that the various cycles have to synchronise with each other particularly so that levels of "energising" substances e.g. noradrenaline, cortisol are higher when substances encouraging sleep are lower and vice versa.
Energising substances tend to be at their lowest, it's said, at about 2 am and it's often said that many deaths occur about that time.
Also a feature of some forms of depression is de-synchronisation where the various cycles get out of kilter and people wake up when their energy levels are low. Hence in these forms of depression, the depression is worse in the morning and improves later. With other forms, it's the other way round.
Also of note is that when you cross time zones, the various cycles have to adjust to the new light-dark timing. Since different cycles take different times to readjust, they can get temporarily out of synchronisation. This is experienced as jet lag.
When I used to take pramipexole, the time I took it was absolutely crucial and when I crossed time zones, I had to adjust it gradually at 1/2 to an hour intervals between UK time and local time. E.g at the moment I'm GMT + 4, so it would have taken me 4 days to adjust. With gabapentin, timing doesn't seem to be so crucial so it's been easier to adjust.
The conclusion is, exposure to light, and darkness can either promote (or prevent) sleep and possibly also may have some effect on RLS
I agree with the comments here and I sincerely hope you continue to have relief. I will add that I feel the reduced stress is a huge factor and find the same when I go on holiday. I go in winter so there's no appreciable light difference as I only travel locally, but there's always a noticeable relief from my legs while I'm away. Do let us know how you get on...
I wonder if its that wonderful relaxation from being with friends which adds weight to the theory that stress may exacerbate RL and maybe relaxation can calm them.
I’m so pleased that you found something that works for you. I too have put off going on holiday but in my case it’s because I know that I wouldn’t be able to sit on the plane for any length of time. I can’t even manage it at home in an armchair so what I would be like in a restricted space I dread to think. Enough about me though, l am so chuffed that you are finally getting a decent amount of sleep so goodnight, sleep well.
Thank you for your reply I know what you mean about not being able to sit still on public transport I always ask for a aisle seat so that I can spread my long legs out and get up and walk around but it is a problem and I always think I’m the only one with this condition where as in fact there’s many others the same!
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