Restless Legs Syndrome (RLS) can make it hard to relax, fall asleep, and stay comfortable at night. Many people don’t realize that simple lifestyle changes can help reduce symptoms. Studies suggest that adjusting daily habits—like exercise, diet, and sleep routines—can significantly improve RLS symptoms and overall sleep quality.
At Bogan Sleep Consultants, we specialize in helping patients manage RLS and other sleep disorders through expert care and personalized treatment plans. Dr. Richard K. Bogan and our team understand how disruptive RLS can be, and we’re here to help you find relief. Schedule an appointment today to learn how small changes can make a big difference in your sleep.
Now, let’s explore some practical adjustments that can help ease RLS symptoms and improve your quality of life.
Understanding Restless Legs Syndrome (RLS)
Restless Legs Syndrome, also known as Willis-Ekbom disease, is a neurological disorder that causes uncomfortable sensations in the legs and an uncontrollable urge to move them. Symptoms typically occur at night when trying to rest, making it challenging to fall asleep or stay asleep.
Some common RLS symptoms include:
- Throbbing, creeping, or itching sensations deep in the legs.
- Worsening discomfort when inactive, especially at night.
- Temporary relief from movement, like stretching or walking.
- Involuntary muscle movement, similar to periodic limb movement disorder (PLMD).
Making Positive Lifestyle Changes
In addition to medication prescribed by your doctor, incorporating simple lifestyle changes can help ease RLS symptoms and improve sleep quality. Here are some adjustments you can make:
Exercise Regularly
Regular muscle movement can relieve symptoms by improving circulation and reducing discomfort. Moderate activities like walking, stretching, and yoga are effective, while high-intensity workouts too close to bedtime may worsen symptoms.
- Walk or cycle for 30 minutes most days.
- Stretch your legs before bedtime to ease tension.
- Avoid vigorous exercise at night, as it may worsen symptoms.
Maintain a Consistent Sleep Schedule
A regular sleep routine helps regulate the brain and nervous system, reducing the likelihood of RLS symptoms worsening at night. Many people with restless legs syndrome diagnosed also experience sleep apnea, which can further disrupt rest.
- Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine, such as reading or taking a warm bath.
- Keep your bedroom cool, dark, and quiet for better sleep.
Reduce Caffeine and Alcohol Intake
Caffeine and alcohol can worsen symptoms by stimulating the brain and nervous system and interfering with sleep cycles. Reducing intake, especially in the evening, can help relieve symptoms and improve overall sleep quality.
- Avoid caffeine (coffee, tea, energy drinks) after lunch.
- Limit alcohol intake before bed, as it can lead to disrupted sleep.
- Opt for caffeine-free herbal teas or warm milk in the evening.
Manage Stress Levels
Stress can make RLS symptoms worse by increasing tension in the body and affecting the brain and nervous system. Finding ways to relax before bed can help decrease RLS symptoms and improve sleep.
- Practice deep breathing, meditation, or mindfulness before bed.
- Try yoga or gentle stretching to relax your muscles.
- Take a warm bath or get a leg massage to soothe discomfort.
Improve Your Diet to Support Healthy Nerve Function
For some people, iron deficiency is a major factor in restless legs syndrome because iron supports dopamine production in the brain and nervous system. A doctor may recommend blood tests to check iron levels, and if needed, iron supplements can help relieve symptoms.
- Eat iron-rich foods like spinach, red meat, lentils, and fortified cereals.
- Pair iron-rich meals with vitamin C (like oranges) to enhance absorption.
- Talk to your doctor about iron supplements if blood tests show low levels.
Additional Supportive Strategies for RLS Relief
Along with lifestyle changes, several other strategies may help reduce RLS symptoms and improve sleep quality. Consider trying one or more of these supportive approaches:
Try Heat and Cold Therapy
Applying heat or cold packs to your legs can help relieve symptoms by relaxing the muscles and improving circulation. Some people find that warm baths or heating pads ease discomfort, while others prefer cool compresses to numb the tingling sensation.
- Use a warm compress or heating pad on your legs before bedtime.
- Take a warm bath to relax your muscles and promote better sleep.
- Try cold therapy if heat doesn’t work—place an ice pack on affected areas for a few minutes.
Consider Magnesium and Other Supplements
Some people with RLS may benefit from magnesium supplements, as magnesium helps with muscle relaxation and nerve function. Deficiencies in magnesium, folate, and vitamin B12 can also contribute to neurological disorders that worsen symptoms.
- Eat magnesium-rich foods like nuts, bananas, avocados, and leafy greens.
- Talk to your doctor about magnesium or vitamin supplements if you have a deficiency.
- Avoid taking too many supplements without medical guidance.
Evaluate Your Medications
Certain medications may worsen RLS symptoms, especially those that affect the brain and nervous system. Antihistamines, some antidepressants, and certain blood pressure medications have been linked to increased leg discomfort.
- Review your medications with your doctor to identify possible triggers.
- Avoid over-the-counter antihistamines, as they can worsen symptoms.
- Work with your sleep specialist to find alternatives if needed.
When to See a Doctor
If lifestyle changes alone aren’t enough to relieve symptoms, it may be time to see a specialist. A doctor can perform blood tests to check for iron deficiency or other underlying issues. Some patients may need iron supplements or prescribed medications to decrease RLS symptoms.
- Signs you should consult a sleep specialist include:
- Severe sleep disruptions due to leg discomfort
- Daytime fatigue and trouble concentrating
- Symptoms worsening despite lifestyle changes
- Possible signs of sleep apnea or another sleep disorder
Find Relief with Bogan Sleep Consultants
Restless Legs Syndrome can interfere with your sleep, but you don’t have to suffer alone. At Bogan Sleep Consultants, we specialize in diagnosing and treating RLS and other sleep disorders to help you rest better and feel more refreshed.
Schedule an appointment today to learn how our team can create a personalized treatment plan to help you relieve symptoms and sleep soundly.
