Restless Legs Syndrome

Management and Resources

At home

Below are lifestyle modifications individuals may try, in addition to obtaining professional evaluation and treatment:

Avoid caffeinated beverages and products containing chocolate, especially after 2:00 PM.
Avoid alcohol and tobacco as they have been shown to interfere with sleep, preventing the brain from cycling through the progressive stages of a healthy sleep cycle.
Soaking in a warm bath, stretching exercises, and massaging the legs can be helpful.
Alternating warm and cool packs on the legs has been recommended.
Getting moderate daily exercise is another strategy that often improves sleep.
Avoid screen time at least one hour before bedtime.
Establishing sleep hygiene routines such as having a consistent bedtime, can signal that it is time to wind down and prepare for sleep.
Establish a consistent time for awakening in the morning.

At work

Engaging in physical movement and avoiding sitting for long periods of time are two recommendations that many with RLS have found helpful. Those with RLS have reported working at standing desks and employing other devices, such as foot fidgets, to increase movement has been beneficial.

In relationships

RLS can have a major impact on important relationships. Partners of those with RLS report that their partner’s sleep movement also affects their own sleep. This often results in separate sleeping arrangements, which can create unintended physical and emotional distance in a relationship. Couples therapy can offer a safe environment for discussing relationship challenges and exploring solutions in a therapeutic and emotionally safe environment.

Organizations

Restless Legs Syndrome Foundation

National Institute of Neurological Disorders and Stroke

Products & tools

Restiffic Restless Leg Foot Wrap

Standing Desk on Amazon

Weighted Blanket on Amazon

Bouncy Foot Roller on Amazon