On this page:
What Is Restless Legs Syndrome?
Doctors define restless legs syndrome (RLS) as a sensorimotor neurological disorder that disrupts sleep. This condition causes sensations in your legs that create the urge to get up and move.
How common is restless legs syndrome?
A common condition, RLS affects 5 to 14% of the U.S. population.
What causes restless legs syndrome?
In most cases, the cause of RLS remains unknown.
However, some associated conditions include:
-
Family history of restless legs syndrome.
-
Iron deficiency.
-
Pregnancy.
-
Renal (kidney) failure.
-
Side effects from medications.
-
Specific genetic variant.
What are restless legs syndrome risk factors and complications?
Restless legs syndrome risk factors
Risk factors for restless legs syndrome include:
-
Age — RLS is more common in older adults.
-
Alcohol and nicotine use.
-
Excessive caffeine use.
- Gender — RLS is more common in women.
Complications of restless legs syndrome
People with RLS are at an increased risk of depression and anxiety. It can also result in feeling exhausted and sleepy during the day and can cause memory, concentration, and productivity issues.
What Are the Signs and Symptoms of Restless Legs Syndrome?
Restless legs syndrome (RLS) is characterized by sensations in the legs that occur when you lie down to sleep. RLS sensations produce a strong urge to get up and walk or to move your legs at night.
Many people compare these sensations to a crawling feeling. They can be uncomfortable or even painful.
Back to top.
How Do You Diagnose Restless Legs Syndrome?
Our team of experts will conduct diagnostic tests to determine if you have restless legs syndrome.
Tests to diagnose restless legs syndrome
Tests for RLS include:
-
A fasting iron panel to measure the iron level in the blood and test for anemia.
-
Bloodwork to measure vitamin B12 and vitamin D levels.
Back to top.
How Do You Treat Restless Legs Syndrome?
Treatment for restless legs syndrome can include lifestyle changes, medication, and therapeutic devices.
Lifestyle changes
Your doctor may recommend certain lifestyle changes to relieve restless legs syndrome.
RLS lifestyle changes include:
-
Exercising daily and in moderation — Walking or stretching for 10 to 15 minutes a few times a day can also help improve RLS symptoms.
-
Limiting alcohol use.
-
Massaging and stretching your legs every evening.
-
Quitting smoking cigarettes.
-
Reducing your caffeine intake.
Switching to healthier sleep habits
Healthy sleep habits are key to ensuring good, quality sleep each night.
UPMC experts recommend a handful of actions you can take to improve your sleep:
-
Avoid caffeine consumption after noon.
-
Avoid large meals, alcohol, or tobacco within four hours of bedtime.
-
Avoid naps longer than 30 minutes during the day.
-
Limit electronics use one to two hours before bedtime.
-
Maintain regular activity throughout the day with at least 30 minutes of exercise.
-
Set a regular bedtime and wake time.
-
Use light therapy throughout the day. Using it within 30 to 60 minutes of waking up can help to reset your internal clock.
Medicine to treat restless legs syndrome
Restless legs syndrome can be treated with medication if lifestyle changes do not resolve your symptoms.
Types of medications include:
-
Anticonvulsants, such as gabapentin, gabapentin enacarbil, and pregabalin — Used to help relieve RLS symptoms and chronic pain or nerve pain. This is the first-line medication for treating RLS. The U.S. Food and Drug Administration has approved these medications for RLS treatment.
- Low-dose opioids, like hydrocodone — Commonly prescribed for pain management, low-dose opioids also can alleviate symptoms of RLS. However, due to their high addictive potential, opioids are typically reserved for people for whom other medications have proven ineffective.
-
Counter stimulation device, Noctrix — This device is worn on your legs at night and activates the leg muscles to help reduce RLS symptoms and improve sleep quality. This treatment is an option for patients who cannot tolerate medications, have residual symptoms, or whose symptoms do not respond to other treatments.
How do I relieve restless legs symptoms when they wake me up at night?
Massaging your legs can help relieve RLS symptoms that awaken you in the middle of the night. You can also use leg massage to prevent RLS symptoms.
For middle-of-the-night symptoms, try this quick hands-on calf massage:
-
Place hands directly on the calf muscle.
-
Use cream, lotion, or oil to enable free movement of your hands over your skin, if needed.
-
Knead, squeeze, and stroke the calves until tightness relaxes.
-
Repeat on the other leg.
Tips for an effective leg massage:
-
Create a leg massage routine — Massage your legs every night before bedtime to promote relaxation and ease RLS discomfort.
-
Experiment with essential oils — Some essential oils, like lavender or chamomile, may enhance the massage experience and relaxation.
-
Explore different massage styles — Myofascial release, Swedish massage, trigger-point therapy, deep tissue massage, and sports massage are popular options for managing RLS symptoms.
-
Opt for an oscillating foot massager — If available, use an oscillating foot massager to help soothe your feet and legs.
-
Roll out your leg muscles — Using a foam roller or muscle stick, slowly move your legs up and down the roller, searching for tender spots. Hold continuous pressure on these spots until the tenderness fades (usually 30 to 90 seconds).
-
Soak your feet and/or legs — A warm bath or a foot soak in Epsom salts can relax your muscles before massage.
-
Try some warmth — Warmth can be comforting. Consider wrapping your legs in warm towels or a heating pad before your nightly leg massage.
Remember to adjust the pressure and technique based on your comfort level. Regular leg massages can contribute to better sleep and reduced RLS symptoms.
What drinks help with restless legs syndrome?
There are a few drinks that may help provide RLS relief:
-
Electrolyte-replenishing drinks — Try coconut water or organic pickle juice without unhealthy additives. Or squeeze the juice from a fresh slice of any citrus fruit into an eight-ounce glass of quality, filtered water, and add a pinch of Himalayan or sea salt. Stir and drink when symptoms strike.
-
Herbal teas — Opt for caffeine-free herbal teas. Hot rooibos (red tea) or fruit teas work well in winter. In summer, switch to ice water with mint, cucumber, or orange slices, or decaffeinated iced tea with mint.
-
Tonic water —While tonic water contains quinine, which can help settle the nervous system and provide relief from restless legs symptoms, the FDA warns against relying solely on tonic water due to outdated research. However, it’s worth considering as part of a broader approach to relieving RLS symptoms.
Remember to avoid alcohol and caffeine – especially before bedtime – as they can disrupt your sleep and worsen restless legs symptoms.
Back to top.
Last reviewed by Avinash Aggarwal, MD on 2024-07-26.
