Health & WellbeingRestless legs syndrome: home care tips
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Restless legs syndrome: home care tips

By Melina - Assistant Editor Sep 22, 2023

Some people have the symptoms of restless legs syndrome occasionally, while others have them every day and the symptoms can vary from mild to severe.

People of all ages can develop restless legs syndrome, although women are twice as likely to be affected as men, and the most severe symptoms are mainly found in older adults.

Symptoms, which tend to be worse when inactive, relaxing, or lying down, include tingling, itching, prickling or crawling sensations in the feet, calves and thighs and create an overwhelming urge to move the legs. These symptoms usually strike at night and so invariably disrupt sleep.

In the majority of cases, there’s no obvious cause of restless legs syndrome although some neurologists (specialists in treating conditions that affect the nervous system) believe the symptoms of restless legs syndrome may have something to do with how the body handles the chemical dopamine. Restless leg syndrome is also known to run in families.

Restless Legs Syndrome: tips that may help

Mild cases of restless leg syndrome may be helped by making a few lifestyle changes.

  • Stress and anxiety – stress reduction techniques like deep breathing or yoga may help.
  • Exercise – gentle regular exercise during the day can help ease restlessness at night but avoid any rigorous exercise in the hour before you go to bed as this could have opposite effect in some people.
  • Sleeping – following a regular bedtime ritual and sleeping regular hours can help.
  • Nicotine – if you smoke then quitting should help.
  • Alcohol and Caffeine – avoiding alcohol and caffeine late at night can also help with a good night’s sleep. Try cutting out coffee, tea, colas, sports drinks, and even chocolate to see if your symptoms improve or worsen.
  • Massage and hot baths: Using massage and hot baths to stimulate the legs may also help.
  • Medicines – certain medicines can make restless legs syndrome worse. In particular, antihistamines, anti-nausea drugs and certain antidepressants. Consult your doctor if you think your restless legs symptoms worsen after taking new medication.
  • Sleep diary – keeping a diary can be a useful tool to pinpoint your personal triggers and gauge the severity of your symptoms

Restless legs symptoms are also seen in some people with kidney failure and diabetes. Treating these conditions will often calm the restless legs.

Always tell your doctor if your symptoms get noticeably worse.

The charity Restless Legs Syndrome UK provides information and support for people affected by restless legs syndrome.

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Melina - Assistant Editor

Hi I'm Melina, a mother of 3 teenage children and with a particular interest in all things health related. I run a busy household and smallholding alongside my work with Silversurfers, which currently includes dogs, fish, hens, ducks and pigs!

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