Restless legs syndrome (RLS) can be quite disruptive, feeling like an unwelcome visitor that just won’t go away. The persistent urge to move your legs, often accompanied by discomfort or aching sensations, can make relaxation and sleep challenging. If you can relate to this, you’re not alone. In this piece, we will explore what RLS involves, potential causes, and practical self-care tips to help alleviate symptoms. Additionally, we’ll discuss other treatment choices for those requiring additional support in managing their symptoms.

What Is Restless Legs Syndrome?

Restless legs syndrome (RLS), also known as Willis-Ekbom Disease, is a neurological disorder leading to uncomfortable leg sensations and a strong urge to constantly move them. As indicated by the National Institute of Neurological Disorders and Stroke (NINDS), these symptoms typically worsen in the evening or at night, disrupting falling and staying asleep. While moving the legs temporarily eases discomfort, it often returns once movement stops.

RLS is relatively common, affecting an estimated 7-10% of the U.S. population. It can significantly impact daily life, resulting in fatigue, mood fluctuations, and difficulty concentrating during the day. While RLS can develop at any age, it tends to be more prevalent and severe among older individuals.

What Causes Restless Legs Syndrome?

The exact cause of RLS isn’t fully understood, but experts believe it’s a mix of genetic, neurological, and lifestyle factors. Dr. Raj Dasgupta, a sleep medicine physician and Chief Medical Advisor for Sleepopolis, explains that “RLS is often linked to low iron levels, dopamine imbalances, and genetics.” Dopamine—a chemical in the brain that helps control muscle movements—plays a key role here. When dopamine levels are off balance or there’s an issue with how it functions in the brain, it can trigger the involuntary movements associated with RLS.

Other factors that may contribute to RLS include:

• Iron deficiency
• Chronic conditions such as diabetes or kidney disease
• Pregnancy, especially during the third trimester
• Certain medications, like antidepressants or antipsychotics
• Lifestyle habits, including excessive caffeine, alcohol, or nicotine use

6 Self-Care Tips for Managing Restless Legs Syndrome

If RLS is keeping you up at night or making it hard to relax during downtime, don’t lose hope. These self-care strategies can help ease your symptoms and improve your overall quality of life:

1. Get Moving (But Don’t Overdo It)

Regular exercise can work wonders for RLS symptoms by improving circulation and reducing discomfort. Low-impact activities like walking, yoga, or stretching are particularly helpful. However, be careful not to overdo it—intense workouts might actually make symptoms worse.

For example, research has shown that combining aerobic exercise with lower-body resistance training three times a week can significantly reduce RLS symptoms over time.

2. Build a Soothing Bedtime Routine

Winding down before bed can help calm your body and mind—and your restless legs. Try incorporating relaxation techniques like:

• Taking a warm bath or applying a heating pad to your legs
• Practicing deep breathing or mindfulness exercises
• Giving yourself a gentle leg massage

These small rituals can make bedtime feel less stressful and more restorative.

3. Watch What You Eat and Drink

Certain foods and drinks can make RLS symptoms worse—especially caffeine and alcohol. Keep an eye on how much coffee or tea you’re drinking during the day (and skip them altogether in the evening). Heavy meals before bedtime can also be problematic.

On the flip side, focus on eating iron-rich foods like spinach, lean meats, beans, and fortified cereals to support healthy iron levels.

4. Prioritize Good Sleep Hygiene

When sleep is already hard to come by because of RLS, setting yourself up for success is key. Stick to consistent bedtimes and wake-up times—even on weekends—and create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Avoid screens before bed since blue light can interfere with melatonin production.

5. Try Hot or Cold Therapy

Sometimes simple remedies like heat or cold therapy can bring quick relief from leg discomfort. Experiment with warm baths, heating pads, or cold packs on your legs to see which works best for you.

6. Find Healthy Ways to Manage Stress

Stress is a common trigger for RLS symptoms—and let’s face it, dealing with RLS itself can be stressful! Activities like yoga or meditation can help you stay calm and centered. If stress feels overwhelming or persistent, consider talking with a therapist for additional support.

Other Restless Legs Syndrome Treatment Options

If self-care strategies aren’t enough to keep your symptoms in check, don’t hesitate to explore medical treatments with your doctor. Here are some options they might recommend:

• Iron Supplements: If blood tests reveal low iron levels (a common culprit behind RLS), taking supplements could help ease symptoms.
• Medications: Drugs that target dopamine imbalances (like ropinirole) or gabapentinoids (like gabapentin) are often prescribed for moderate-to-severe cases.
• Compression Devices: Specialized foot wraps or pneumatic compression sleeves can improve circulation and reduce leg sensations.
• Emerging Therapies: Newer treatments like Tonic Motor Activation (TOMAC) devices have shown promise in clinical trials for people who don’t respond well to traditional therapies.

When Should You See a Doctor?

If your RLS symptoms are becoming more frequent or severe—or if they’re interfering with your ability to sleep and function during the day—it’s time to see a healthcare provider. The sudden onset of severe symptoms could also point to an underlying condition like diabetes or Parkinson’s disease that needs attention.

Living with restless legs syndrome isn’t easy—but it doesn’t have to take over your life either. By trying these self-care tips and working closely with your doctor if needed, you can take back control and start enjoying restful nights again!