Home Remedies for Restless Legs Syndrome

The uncomfortable urge to move your legs at night can make falling asleep feel impossible. Restless legs syndrome (RLS), a sleep-related movement disorder, affects up to 15% of people in the United States and causes an uncontrollable urge to move the legs to relieve feelings people describe as deep crawling, pulling, or tingling Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . 

While there’s no cure, self-care techniques can work alongside other RLS treatments to help ease these uncomfortable sensations. From taking warm baths to stretching before bedtime, small changes at home may make a big difference in how well you sleep.

Take Care of Your Legs and Feet

Restless legs syndrome self-care near bedtime can help lessen leg discomfort, which may then help improve your sleep. Some of the ways you can take care of your legs and feet before bed include: Trusted Source Medscape Medscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education. View Source Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source

• Massaging your legs and feet
• Stretching your legs (see below for specific stretches)
• Taking a warm or cool bath
• Relaxing in a whirlpool tub
• Resting your legs on a heating pad
• Applying a cold compress or ice pack to your legs

Reduce and Manage Stress

RLS symptoms can get worse with mounting stress and anxiety, but prioritizing your mental well-being can help keep them at bay. For less stress, try: Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source

• Yoga and stretching
• Meditation and deep breathing
• Journaling and practicing gratitude
• Spending time outdoors
• Connecting with friends and family
• Getting enough sleep
• Exercising for 20 to 30 minutes a day
• Eating a nutritious diet
• Avoiding nicotine and alcohol

Taking time away from news and social media can also relieve stress, so try to build in some screen-free time as part of your nightly routine.

Exercise Regularly

Regular exercise can reduce RLS symptoms, help you sleep better, and manage stress. If you can, work up to a goal of 150 to 300 minutes per week of moderate-intensity exercise, like: Trusted Source The Office of Disease Prevention and Health Promotion (ODPHP) The OODPHP plays a vital role in keeping the nation healthy. We accomplish this by setting national public health objectives and supporting programs, services, and education activities that improve the health of all Americans. View Source Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. View Source

• Taking a brisk walk
• Raking leaves in the yard
• Water aerobics
• Swimming
• Cycling
• Doubles tennis
• Pushing a lawn mower

You’ll see the best effects if you exercise moderately and consistently, and non-vigorous activities like yoga and walking can be just as beneficial Trusted Source National Institute of Neurological Disorders and Stroke (NINDS) NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease. View Source .

Stretch Before Bed

Relief with movement is a hallmark sign of restless legs syndrome, so it makes sense that stretching could set you up for fewer symptoms and better sleep Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source . Trusted Source Neurotherapeutics View Source Stretching can also improve your flexibility and prevent injury while exercising — another important component for RLS self-care. A few recommended leg stretches include: Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source

• Calf stretch: Starting with your feet together, step forward with one foot, keeping the heel of the back foot on the floor. Bend the knee of your front leg and lean forward until you feel a pull in the calf of your back leg. Hold for 10 to 30 seconds, then release and repeat on the opposite side.
• Hamstring stretch: Sitting on the floor, extend one leg out in front of you, then lean forward until you feel the stretch in the back of the thigh. Hold for 10 to 30 seconds, then repeat with your other leg.
• Quadriceps stretch: Stand with your legs together and place a hand on a nearby wall or sturdy piece of furniture. Grasp one ankle and gently pull your foot up and back toward your buttock. Hold for 10 to 30 seconds, then repeat on the other side.

Avoid Triggers

Some substances and medications can trigger symptoms of RLS, so it can be helpful to avoid these:

• Caffeine: Caffeine is a stimulant found in coffee, tea, soft drinks, energy drinks, chocolates, and some over-the-counter medications.
• Alcohol: Some providers recommend avoiding alcohol, especially in the evening, for a trial period to see if symptoms improve Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source .
• Nicotine: Nicotine is a chemical from the tobacco plant and is found in cigarettes, cigars, e-cigarettes, and smokeless tobacco.
• Some medications: Medications like selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinepherine reuptake inhibitors (SNRIs), diphenhydramine, and some psychiatric medications can worsen RLS symptoms.

Take a Warm Bath

When you provide other sensory stimulation to your legs, like heat from a warm bath, you can lessen the unpleasant feelings that come with RLS Trusted Source Journal of Clinical Sleep Medicine (JCSM) JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine. View Source . Several studies have shown improved symptoms from taking warm baths, and this method offers a relaxing way to wind down before bed while also increasing your chances of fewer leg movements and better sleep.

“Epsom salt sitz baths can be particularly beneficial, as the magnesium in epsom salts reduces pain, swelling and muscle tension,” says sleep medicine physician Lulu Guo, MD.

To get the most benefit out of a warm bath, you can include some other self-care activities during that time, like gentle stretches and deep breathing. 

Use a Heating Pad or Ice Pack

Like with a bath, using a heating pad or ice pack for RLS symptoms can add new stimulation to the legs and ease uncomfortable sensations. For restless legs syndrome, apply a heating pad or ice pack to your legs before bed for no more than 20 minutes Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source . 

Take care not to let your warm pack or heating pad get too hot. You can wrap either in towels to protect your skin from burns. Similarly, make sure to wrap your cold pack — don’t place it directly on the skin.

“A heat pack improves circulation and reduces tightness and spasms in the calves and thighs. A cold pack can help numb nerves that send the signal that causes the urge to move. A cold pack can also decrease any swelling or inflammation.”

Lulu Guo, MD

Sleep Medicine Physician

Massage Your Legs

Massaging your legs can provide stimulation and mimic the movement that relieves RLS symptoms, and many people with restless legs syndrome notice improvement with massage.

While massage offers plenty of benefits, it’s important to be aware of the risk of blood clots when massaging your legs. If one leg is swollen and tender, hold off on the leg massage until you can get it checked out by a doctor Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. View Source Trusted Source National Center for Complementary and Integrative Health (NICCH) NCCIH funds and conducts research to help answer important scientific and public health questions about complementary health approaches. View Source . 

“Massaging legs can increase blood flow which may reduce uncomfortable sensations in legs. It also relaxes muscles and nerves to decrease irritation and release endorphins which may blunt the unpleasant sensations of restless legs.”

Lulu Guo, MD

Sleep Medicine Physician

Distract Yourself

Distraction can improve pain, and research suggests it may also lessen symptoms of restless legs syndrome Trusted Source European Journal of Pain View Source .  You can distract yourself any way you choose, but here are some ideas:

• Do a puzzle
• Read a book
• Play a game
• Listen to music
• Count backward
• Color or draw

Consider an Iron Supplement

Low levels of iron in the blood is one common cause of restless legs syndrome, and increasing those levels can improve symptoms Trusted Source Mayo Clinic Proceedings View Source . If you know your iron levels are low, you can ask your doctor about an oral iron supplement to take daily at home Trusted Source Journal of Clinical Sleep Medicine (JCSM) JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine. View Source . The general goal for iron levels is to be on the high side of normal to help with restless legs.

For some with very low iron levels, IV iron therapy may be needed, especially if they experience severe symptoms of RLS. 

Practice Good Sleep Hygiene

Most people with restless legs syndrome have insomnia, but following healthy sleep hygiene practices can help you get better sleep with RLS Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . Adults 18 and older need seven to eight hours of sleep per night, and those who don’t get enough sleep often notice worse RLS symptoms. 

Good sleep hygiene includes habits like:

• Keeping your bedroom environment dark and quiet
• Putting electronic devices away and not watching TV or looking at any screens before bedtime
• Avoiding alcoholic beverages or tobacco products before bedtime
• Cutting out caffeine-containing foods and beverages after lunchtime
• Going to sleep and waking up at the same time every day
• Limiting naps to no more than one hour and not napping in the late afternoon
• Stopping exercise between four and six hours before bedtime
• Getting out of the bed to a different area if unable to fall asleep for more than 40 minutes