How to use the prone position more efficiently

[VladimirF]

In a post on HealthUnlocked healthunlocked.com/rlsuk/po... , it's mentioned that the prone position is effective for nearly everyone with Restless Legs Syndrome (RLS). The initial belief was that this is due to temperature factors. However, my observations suggest that even under optimal temperature conditions, the prone position has an additional effect. This led me to consider other explanations.

I hypothesize that the effect could be mediated through the hormonal system, likely involving the pituitary gland. Moving into the prone position might change the pressure around the pituitary gland, potentially stimulating it to produce more hormones, which could then increase dopamine production.

So, the question arises: Can the prone position be deliberately used to encourage the pituitary gland to produce more hormones, thereby completely addressing RLS? Based on my experience, the answer is yes. Typically, the pituitary gland secretes hormones in cycles, every five minutes for a duration of 15-20 minutes. Timing is crucial to maximize this effect. My method involves lying in the prone position for 20 seconds, then shifting to my back for about five minutes, and repeating this with increasing durations in the prone position – 20, 30, 40, and 50 seconds – each followed by a 4-5 minute rest on my back. I use an Android alarm with five-minute intervals to time these changes. This technique has been significantly effective for me, more so than simply lying in the prone position.

I have developed a more complex technique that may offer further benefits, but it's more intricate to explain. I'm curious to know if this method works for others before sharing the more advanced approach. Please let me know if you find this technique helpful

[ChrisColumbus]

I find that if I occasionally have incipient restlessness when initially going to bed I cannot lie on my back, I have to lie on my side (either) or preferably on my front. On my front this works even better if I bend my left knee away from my right leg. I've always assumed that this helped circulation. Later in the night, after the incipient restlessness has passed, I find that I can then comfortably sleep on my back.

Looking back at the previous post there's also discussion about temperature. I find that I need a cool bed: too warm and my legs start feeling uncomfortable. I know that some others feel the opposite.

I also see a suggestion that a warm head helps: I've never tried this!

[VladimirF in reply to ChrisColumbus]

Yes - it was actually my suggestion about the warm head. For me it works when I am on my back. But also not 100%. The technique I described here works better. The temperature of the body definitely plays some role - but according to my investigations it is not the only factor: with the same temperature and position I can have no RLS at all or I can have very strong RLS symptoms.

[kicker2 in reply to VladimirF]

And I'm a combination of these! I have to fall asleep on my tummy (I flip over in my sleep, but when I wake up again in the middle of the night . I can't stay on my back. I have to roll back to my tummy). And after reading the post about keeping your head warm, I started wearing socks and a scarf loosely around my neck. Omgosh, those really help!!!

[DesertOasis in reply to kicker2]

Me three. Thank you Vlad, my friend. Don’t stop, keep going!!! You’re brilliant and so willing to use your body as a human Guinea pig

[Coladh]

I find too much weight on my legs sends my RLS off the scale, I’m constantly putting my legs out from under covers even light covers (not so good in the winter!) Tell us more about your technique, I’d be very very interested . Also wondering if the loose socks might help, I have worn them on occasion but never connected them with a better night’s sleep. Will try them again. Thank you VladimirF

[VladimirF]

About the warm head: it works better when I shift the warm hat on the forehead and eyes - like the sleeping cowboy:). In that case it warms more the pitituiry gland and less the rest of the brain which is quite complicated to warm - the blood circulation is too strong there. Also lungs and neck should be warm sinse during the breathing we ventilate cavities which are near the pitituiry gland. Hope it will help.