Category Archives: Restless Legs

Restless leg syndrome, also known as Willis-Ekbom disease or RLS, creates an uncontrollable urge to move your legs. According to the Journal of Orthopaedic Reports, this condition affects 4–10% of the general population.

Although the exact cause isn’t fully understood, lifestyle adjustments and medical care can ease RLS symptoms. 

This article explains restless leg syndrome and outlines nine practical ways to manage it at home or with professional support.

Restless Leg Syndrome Explained

Restless legs syndrome is a neurological sleep disorder that affects the nervous system. It causes uncomfortable sensations in the legs that trigger an irresistible urge to move.

Common RLS symptoms include:

• Crawling, tingling, or pulling feelings in the legs
• Difficulty falling asleep or staying asleep
• An irresistible urge to move the legs for temporary relief
• Periodic limb movement during the night can make symptoms worse

RLS often develops in middle age and is more common in women. Children may also have early onset symptoms, but healthcare providers sometimes mistake them for growing pains.

In severe cases, symptoms can spread to the arms and disrupt daily activities.

Doctors consider RLS a lifelong condition for many patients, but treatment options and lifestyle changes can reduce symptoms and help people find relief.

9 Ways to Ease Restless Legs Syndrome Symptoms

Living with restless legs syndrome can be frustrating. Below are nine ways to reduce symptoms and improve sleep.

1. Improve Your Sleep Routine

Restless leg syndrome symptoms often flare at night, making it hard to fall asleep or stay asleep. Practicing good sleep hygiene can reduce the intensity of restless legs symptoms.

Try these simple habits each evening:

• Go to bed and wake up at the same time daily
• Keep your bedroom cool, dark, and quiet
• Limit screen time before bed
• Avoid heavy meals and caffeine late in the evening

These changes prepare your body for sleep and may lessen discomfort when symptoms appear.

2. Stretch or Do Light Exercise Daily

Regular exercise can help ease restless leg syndrome by keeping your muscles active. Gentle stretching before bed often prevents the twitching and pulling feelings that disturb sleep.

Try activities that don’t strain your body. Walking, yoga, or light cycling can relax muscles and support better rest. These movements may also prevent the muscle cramp sensations that sometimes mimic RLS.

Since restless legs are a movement condition, even small daily activities can help relieve the symptoms. Aim for consistency rather than intensity, and avoid heavy workouts right before bedtime.

3. Massage and Warm Baths

A warm bath before bed can relax your legs and calm restless sensations. The heat helps muscles loosen, making it easier to settle into sleep.

Massage is another effective option. Rubbing your legs improves circulation and eases the uncomfortable feelings linked with restless legs. Adding a heating pad afterward can extend the relief and keep your muscles relaxed longer.

These methods are simple home remedies that many people use to feel more comfortable at night.

4. Limit Caffeine, Alcohol, and Tobacco

Caffeine, alcohol, and tobacco can make symptoms of restless legs worse at night. Cutting them out of your evening routine often improves sleep quality.

These substances affect brain chemical activity and may interfere with how your body manages movement. They can also interact with certain medications or an underlying medical condition.

Try cutting back gradually. Replace coffee or alcohol with non-caffeinated options in the afternoon and evening to reduce nighttime leg discomfort.

5. Try Relaxation Techniques

Relaxation techniques can help calm restless legs by reducing tension and making it easier to fall asleep. Simple methods such as meditation, deep breathing, or gentle yoga before bed can support your routine.

Some patients benefit from practices often recommended in sleep medicine, like setting aside quiet time in the evening. 

Joining a support group may also help, since sharing experiences can ease worries and offer encouragement.

These methods don’t cure restless leg syndrome but may ease discomfort enough to improve nightly rest.

6. Check and Boost Your Iron Levels

Iron deficiency is one of the most common triggers for restless legs syndrome. Low iron affects brain chemical activity that regulates movement, which can worsen symptoms.

A healthcare provider may recommend blood tests to measure your blood iron level. If the results show low iron, iron supplements or diet changes may help under medical supervision.

Correcting iron deficiency doesn’t treat every case of RLS, but it can reduce symptoms for many patients and improve sleep quality.

7. Try Over-the-Counter Supplements

Some people with restless legs find relief with over-the-counter options. Vitamins like magnesium or vitamin D may help ease uncomfortable sensations when taken regularly.

Supplements won’t cure restless leg syndrome, but they can support the body when no underlying cause is identified. 

A healthcare provider may also suggest supplements when restless legs are linked to conditions such as nerve damage. Always check before starting new products to make sure they’re safe for you.

8. Consider Medical Treatments if Necessary

When lifestyle changes aren’t enough, medical treatments can help treat RLS. A healthcare provider may recommend a neurological exam to rule out other conditions before prescribing medications.

Several treatment options exist. Drugs that increase dopamine, such as pramipexole or ropinirole, may ease restless legs. Gabapentin enacarbil is another option often used for people with more frequent symptoms.

In some severe cases, doctors may prescribe low doses of opioids. Anti-nausea drugs or certain medications that calm the nervous system may also reduce discomfort. These options require medical supervision to manage side effects safely.

9. Get Support From a Specialist

A specialist can help you get restless leg syndrome diagnosed correctly. Many patients spend years treating symptoms without knowing the underlying cause. 

Sharing your medical history and describing when symptoms occur gives your provider the information they need.

Doctors may also recommend a sleep study if they suspect sleep apnea or periodic limb movement disorder. In some cases, sleep apnea can be managed with oral appliances, which improve breathing and sleep quality.

New clinical trials continue to test treatment options, giving specialists access to the latest findings. Working with a professional makes sure severe RLS cases are managed with the right care plan.

When to See a Doctor About Restless Leg Syndrome

You should see a doctor if RLS symptoms worsen over time or if severe symptoms interfere with daily activities. 

A healthcare provider can check for other conditions that commonly affect RLS, such as kidney failure or diabetes.

Women in the last trimester of pregnancy also face an increased risk of developing RLS, which often improves after delivery. Still, a doctor can suggest safe options for relief during that stage.

If you’re developing RLS at a younger age, or if home remedies don’t reduce discomfort, it’s important to seek medical advice. Early guidance can prevent symptoms from becoming more disruptive later.

Wake Up Feeling Refreshed With Wellness and Pain Care

Restless leg syndrome can make sleep difficult and leave you drained during the day. When RLS symptoms get worse, everyday routines become harder to manage.

Wellness and Pain offers treatment that alleviates the symptoms of restless leg syndrome. Our team provides pain management, chiropractic support, and neurologic testing to evaluate how the nervous system affects restless legs.

Vein treatments are available for heavy or cramping legs, and therapies such as massage and acupuncture help RLS patients rest better.

If restless legs are disrupting your nights, Wellness and Pain can help. Schedule an appointment and discover a treatment plan that helps you sleep peacefully again.

FAQs About Restless Legs Syndrome

How to alleviate restless leg syndrome?

Mild cases often improve with lifestyle changes. Regular exercise, a warm bath, stretching, and good sleep hygiene may bring relief. Some patients also benefit from massage or electrical stimulation to relax the muscles before bedtime.

What causes restless legs at night in bed?

RLS symptoms usually flare at night because the body is at rest and dopamine activity in the brain slows down. Low iron, certain medications, or underlying conditions such as kidney failure can also make symptoms worse.

What is the best medicine for restless leg syndrome?

There isn’t a single best medicine for everyone. Dopamine agonists such as pramipexole and ropinirole are often used, as well as antiseizure drugs like gabapentin enacarbil. 

In severe cases, low doses of opioids may be considered under medical supervision.

What is the new treatment for restless leg syndrome?

One of the newest treatments for RLS is the FDA-approved TOMAC System from Noctrix Health. This wearable device sends gentle stimulation to the nerves in the lower legs, which can ease symptoms and help patients sleep better.

It’s often used for people who don’t get enough relief from medication and offers a non-drug alternative.

Restless legs syndrome (RLS) can feel frustrating, exhausting, and hard to explain. The strange tingling or aching in your legs often strikes just as you’re ready to sleep. For many people, that nightly discomfort spirals into fatigue and disrupted days.

If your legs seem to have a mind of their own at night, you’re not imagining it. RLS is a recognized neurological condition that interferes with sleep and daily routines.

In this post, we’ll explain what restless legs are, what causes them, and how you can start managing the symptoms to feel more comfortable.

What Is Restless Legs Syndrome?

Restless legs syndrome, also known as Willis-Ekbom disease, is a neurological disorder that disrupts normal nervous system function. It creates uncomfortable sensations in the legs, often described as crawling, tingling, or aching. 

Many people feel an overwhelming urge to move their legs to ease the discomfort. These sensations tend to worsen when you’re resting, especially at night or during prolonged periods of sitting. 

People with severe RLS often experience sleep disruption and have trouble falling asleep. Moving the legs provides temporary relief, but the sensations usually return once you stop.

How to Recognize Symptoms of Restless Legs

Restless legs syndrome symptoms are difficult to put into words. You may feel an irresistible urge to move your legs to get some relief. The symptoms usually get worse in the evening and can make it hard to fall asleep. 

Some people also have involuntary leg movements during sleep, called periodic limb movement disorder.

In some cases, symptoms of restless legs spread to the arms or become more intense over time. Recognizing these patterns helps you know when it is time to seek medical care.

What Causes Restless Legs Syndrome?

Restless legs syndrome often begins with changes in the brain chemical dopamine, which helps regulate muscle movement. Disruptions in dopamine levels can trigger uncomfortable sensations and an overwhelming urge to move. 

People with a family history have an increased risk and may develop restless legs syndrome earlier in life. Several medical or behavioral conditions can also cause RLS or make symptoms worse. These include:

• Iron deficiency or low iron stores
• Kidney failure
• Pregnancy
• Diabetes
• Sleep apnea
• Certain medications, such as antihistamines or antidepressants

Some people also notice RLS symptoms worsen due to lifestyle factors such as high caffeine or alcohol intake. Addressing these triggers may help relieve discomfort and reduce symptoms over time.

How Is Restless Legs Syndrome Diagnosed?

Doctors diagnose restless legs syndrome by asking about your symptoms, sleep habits, and medical history. They focus on the urge to move your legs at rest, especially at night. This pattern helps them separate RLS from other sleep disorders.

The Journal of Clinical Sleep Medicine reports that the American Academy of Sleep Medicine recommends checking iron levels with a simple blood test. Low ferritin or transferrin saturation can make RLS symptoms worse.

In some cases, doctors may suggest iron supplements or intravenous iron. These tests are usually done in the morning before taking any iron.

Some patients visit a sleep clinic to check for periodic limb movements during sleep. The involuntary movements can disturb your sleep and leave you tired during the day. Doctors also review medications, as some can trigger or exacerbate symptoms.

What Lifestyle Changes Can Help With Restless Legs Syndrome?

Healthy daily habits can help manage RLS and improve sleep quality over time. The Mayo Clinic Proceedings notes that lifestyle changes are often the first step before medications. These adjustments may not cure RLS, but can help symptoms decrease and reduce nighttime discomfort.

Some habits may help prevent restless legs syndrome from worsening. These include avoiding stimulants, keeping good sleep habits, and staying physically active. Overexertion and inconsistent sleep schedules can worsen RLS symptoms for many people.

A few helpful practices include:

• Avoiding caffeine, alcohol, and tobacco because they may worsen RLS symptoms and cause difficulty falling asleep.
• Keeping a regular bedtime and creating a dark, quiet bedroom to support good sleep habits.
• Doing light to moderate exercise during the day, while avoiding activity that triggers leg cramps or worsening of symptoms at night.
• Massaging your legs or soaking them in a warm bath to ease tension before bedtime.

Some RLS patients also find deep breathing or meditation calms the urge to move. 

While these habits cannot fully treat RLS, they may help reduce discomfort and improve nightly rest.

Medical Treatments for Restless Legs Syndrome

When lifestyle changes aren’t enough, medical treatments may help reduce symptoms and improve sleep. Doctors choose therapies based on your RLS diagnosis and the severity of your discomfort. 

Some medications are helpful for patients with early onset RLS that becomes more frequent over time.

Dopamine Agonists for Restless Legs Syndrome

Dopamine agonists are a common treatment for restless legs in patients with persistent symptoms. These medications work by improving how your brain regulates movement. They can reduce the irresistible urge to move and may help you fall asleep more easily.

Doctors sometimes recommend these drugs when restless legs syndrome occasionally worsens despite good sleep habits and healthy routines. 

While dopamine agonists help many patients, they are not always suitable for everyone and may cause side effects in some.

Iron Therapy for Low Iron Levels

Low iron levels are linked to restless legs symptoms in many patients. Doctors may recommend intravenous iron supplementation when blood tests show ferritin or transferrin levels below normal. 

Restoring iron balance can improve how the nervous system controls muscle movement and reduce nightly discomfort.

Other Medications for Severe Symptoms

In more severe cases, doctors may use other medications. These include anti-seizure drugs, opioids, or sedatives, depending on the specific symptoms and how RLS occurs for you. 

Patients are monitored closely because some treatments carry a risk of side effects or worsening of symptoms.

Get Personalized Care for Restless Legs at Wellness and Pain

Restless legs can keep you awake and leave you exhausted during the day. The treatment of restless legs begins by identifying what triggers your discomfort. Wellness and Pain provides care that addresses both your symptoms and the root cause.

Their team combines advanced diagnostics, minimally invasive procedures, and supportive therapies to help you sleep better and feel healthier. Wellness and Pain offers whole-body care to address vein issues, nerve dysfunction, and other conditions linked to restless legs. 

Some of the services you can explore include:

• Pain management, chiropractic care, neurologic testing, and minimally invasive therapies to ease muscle and nerve discomfort.
• Vein treatments for heavy, cramping, restless, or swollen legs using advanced ultrasound techniques and covered procedures.
• Supportive therapies such as acupuncture, massage, and sleep apnea studies to improve circulation and promote deeper sleep.

If restless legs are disrupting your sleep, Wellness and Pain can help you find relief. Book your consultation with Wellness and Pain today!

FAQs about Restless Legs

How do you calm down restless legs?

Stretching and walking around the room can help ease the discomfort for a short time. Massaging your legs or using warm or cool packs may also reduce the urge to move. Practicing good sleep habits, like keeping a regular bedtime, may help symptoms decrease over time.

What is the cause of restless leg syndrome?

Researchers believe RLS may develop due to changes in dopamine, which is a brain chemical that controls movement. In some cases, low iron, kidney disease, or an impulse control disorder can also trigger or worsen symptoms.

How to stop restlessness immediately?

Getting out of bed and walking for a few minutes often helps calm the sensations. Gentle stretching or moving your legs can bring temporary relief and help you return to sleep more easily.

What causes restless legs in the evening?

RLS symptoms may feel more intense at night because the body is at rest and dopamine activity naturally slows. Remaining still for long periods can make the discomfort more noticeable and harder to ignore.