How To Naturally Stop Your Restless Legs

Restless legs syndrome (RLS) can make it impossible to get comfy after you lie down in bed. Your legs may start tingling, twitching or demanding to move — which doesn’t exactly bring on sweet dreams.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What can you do to keep your legs still and catch some ZZZs? Let’s find some solutions with sleep medicine specialist Aparna Bhat, MD.

8 ways to immediately treat restless legs

At-home ways to relieve restless legs syndrome

These natural home remedies may help stop restless legs immediately at night so that you can get some shut-eye.

1. Hot or cold therapy

Applying a heating pad or cold pack to your legs may help relieve restless legs symptoms. “Using heat or cold can bring a soothing sensation to distract from the unpleasantness of RLS," explains Dr. Bhat.

So, how do you decide which way to go on the temperature front? It often comes down to trial and error, as either can be effective. Basically, try both and use the one that works. (Pro tip: Most people have better results with warmth.)

2. Take a warm shower or bath

Warm water can relax your muscles and improve blood circulation to limit restless legs. The soothing water can also help your body unwind before bed, which may make RLS symptoms feel less intense.

3. Massage

A gentle leg massage before bed can help ease discomfort and provide a distraction from the sensations that trigger the urge to move. Massaging your calves, thighs and feet may also be helpful if symptoms start ramping up.

Dr. Bhat says massage works to calm restless legs syndrome by:

Increasing blood flow in your legs
Relaxing muscles to ease tension, tightness or cramping
Temporarily “overriding” or calming any tingling or urge-to-move sensations
Reducing stress to help your body settle down

4. Stretching

Stretching your legs and feet can help loosen muscles and reduce the tightness and restlessness that come with RLS. “Many people find it can bring some immediate relief,” notes Dr. Bhat.

Slow, gentle and controlled stretches often work best. Intense and bouncy stretches may irritate muscles and worsen symptoms.

5. Moving around

Restless legs syndrome often brings an urge to move. Responding to that impulse may quiet RLS symptoms.

Movement can offer temporary relief from flare-ups by stimulating muscles and nerves in a way that calms your legs. It doesn’t take much either: Short periods of activity — like walking around the room or flexing and extending your legs — can make a difference.

6. Distract your brain

RLS is a neurological disorder powered by your brain. Given that, a mental distraction may help halt the movement. “Doing a crossword puzzle or something similar can distract your brain and move it away from creating those uncomfortable sensations,” suggests Dr. Bhat.

7. Compression wraps

Compression wraps can apply pressure to specific muscles in your foot to calm overactive nerves and override signals that bring on restless legs. Ask a healthcare provider whether prescription wraps (like Restiffic® or Nidra®) might be an option for you.

8. Vibrating pads

Vibrating pads placed under your legs in bed can provide a competing sensory stimulus that counteracts RLS to reduce symptoms. Over-the-counter and prescription devices are on the market.

Lifestyle adjustments for RLS management

Home remedies can help in the moment, but longer-term strategies may also reduce symptoms over time. Here’s what you can do:

Check (and manage) your iron levels. Iron deficiency is considered a major contributor to RLS. Testing is important because low iron (including low ferritin) can be present even without obvious anemia. Identifying the issue can help guide treatment.
Exercise regularly. A steady workout routine can help tame restless legs syndrome. “Exercise stretches and engages muscles, which can help prevent issues at night,” says Dr. Bhat. Just don’t overdo it. Excessive exercise can worsen symptoms for some people.
Avoid nicotine. Smoking and nicotine use can stimulate your nervous system and trigger RLS. It can also disrupt sleep to make RLS symptoms more noticeable.
Limit alcohol. Alcohol can disrupt sleep and trigger RLS at night. In addition, alcohol affects brain chemicals involved in movement, which can amplify feelings of restlessness.
Cut back on caffeine. You know that jolt that coffee, energy drinks and other caffeinated products deliver? That sort of stimulation to your nervous system can set off RLS.
Watch your sugar intake. Eating a lot of sugar, especially in the evening, may lead to rapid changes in blood sugar and energy levels that can make the body feel more restless.
Review medications. Some antidepressants, antihistamines and anti-nausea aids can worsen restless legs syndrome. RLS medications may become less effective over time, too. Medication regimens can often be tweaked to help manage symptoms.
Get enough sleep: A lack of quality ZZZs can leave you chronically tired, which can spark RLS. That can create a frustrating cycle of poor sleep and worsening restlessness.

When to seek help

Home remedies and quick-relief tactics often help reduce restless leg symptoms. But if they don’t work for you, talk to a healthcare provider about other options.

“If you’re having restless leg symptoms several times a week and it’s impacting your ability to sleep and quality of life, reach out to someone,” advises Dr. Bhat. “There are options that can really help with symptom control.”