How To Stop Restless Legs Immediately: Easy Tricks for Fast Symptom Relief
From sleeping with a bar of soap (yes, really!) to wearing compression socks, find out what works
Key Takeaways
- Warm baths, gentle stretches and massage may help ease restless legs symptoms at bedtime.
- Iron deficiency and certain medications can contribute to RLS, so talk to your doctor.
- Consistent sleep habits, regular exercise and limiting caffeine may help reduce RLS flare-ups.
That maddening, crawling, twitchy feeling in your legs the moment you lie down? You’re not imagining it. Restless legs syndrome (RLS) affects millions of women, and it tends to flare up right when you’re trying to wind down. The good news: We’re revealing how to stop restless legs immediately using simple, doctor-backed tricks. Plus discover smart habits that can help keep flare-ups from coming back.
What is restless leg syndrome?
“Restless leg syndrome is a neurological disorder characterized by an uncontrollable, sometimes intense, urge to move the legs,” says Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com. “It is often accompanied by uncomfortable sensations (described by patients as crawling, twitching and/or tingling) that typically present in the evening or at night, especially when sitting or lying down.”
Also known as Willis-Ekbom Disease, RLS can bring aching, throbbing, pulling, itching or a creepy-crawly feeling along with that irresistible urge to move. Walking or stretching may offer temporary relief from symptoms of RLS, but the sensations often come right back.
So what’s behind it? Jacob Teitelbaum, MD, author of From Fatigued to Fantastic, says RLS is tied to a deficiency of dopamine, the brain neurotransmitter that governs movement. Low iron levels, hormone shifts during menopause, certain medications (including antidepressants and antihistamines) and deficiencies in B12, magnesium or folate can all play a role in their neurological condition as well. Additionally, women are twice as likely as men to deal with it, adds Raj Dasgupta, MD, a board-certified internal medicine and sleep medicine physician.
How to stop restless legs immediately
Treating RLS symptoms can take a bit of trial and error, especially if they’re severe enough that they affect your quality of life. Start with these quick fixes you can try at bedtime starting tonight. Then, as you find out what works best for you, pair them with prevention tips (more on that later) to help ward off future episodes.
Soak in a warm Epsom salt bath
A nightly soak with 2 cups of magnesium-rich Epsom salts may be one of the most relaxing at-home treatments for restless leg syndrome. “Magnesium settles down excessive nerve signal firings, which cause that feeling of jumpiness,” Dr. Teitelbaum explains. For best results, researchers reporting in the journal Sleep suggest a bath in water that’s 104 to 109 degrees Fahrenheit one to two hours before bed—a strategy that helped subjects fall asleep 10 minutes faster.
Slip a bar of soap under your sheets
It sounds strange, but placing a bar of soap under the top sheet near your bare feet reportedly calms RLS symptoms for 42 percent of folks in one survey. One possible explanation: Soap’s muscle-relaxing magnesium stays in contact with skin all night.
Stretch it out
“Simple stretches like calf stretches, toe touches and ankle rolls can relieve tension,” Dr. Dasgupta says. “Some people also find that lightly massaging their legs or stretching before bed reduces nighttime discomfort.”
Pull on compression socks
Sleeping in compression socks sends gentle, RLS-easing signals to the brain. A study in The Journal of the American Osteopathic Association found this approach was more effective than drugs, helping folks sleep significantly better in eight weeks. A toeless, arch-supporting pair works especially well.
Elevate your legs
To help stop restless legs immediately, Dr. Dasgupta suggests propping your legs on a pillow or trying a weighted blanket to help your nervous system settle. One we like: Baloo Living Weighted Throw Blanket.
Stop restless leg syndrome flare-ups from returning
Once you’ve calmed tonight’s episode, these daily habits can help keep RLS from circling back.
Eat more iron-rich foods
“If it’s found that you are iron-deficient, your doctor may prescribe iron supplements, as well as a diet high in iron-rich foods, such as lean red meat, beans, lentils, tofu and/or leafy greens,” Dr. Connor says. One cup of cooked spinach delivers around 6 mg of iron—a hefty chunk of the 8 to 18 mg women need daily.
Load up on vitamin C
Orange juice, grapefruit juice, bell peppers and broccoli are packed with vitamin C, which also helps your body absorb iron. A study in the journal Sleep Medicine found that upping daily vitamin C intake cut RLS symptoms by 44 percent within eight weeks.
Move in the morning
Gentle movement—walking, yoga, swimming—spurs dopamine release and eases muscle spasms. Timing matters, though: Morning exercise improved symptoms for most people in one survey in the Journal of Sleep Research, while evening workouts made them worse.
Stay hydrated
“Dehydration can sometimes make RLS worse,” Dr. Dasgupta says. Aim for about 11.5 cups of fluid a day, swapping in coconut water or herbal teas if plain water feels like a chore. Limit caffeine and alcohol, which can worsen restless leg symptoms.
De-stress before bed
“Meditation, deep breathing, progressive muscle relaxation and even gentle yoga can help,” Dr. Dasgupta says. “Doing these in the evening, an hour or so before bed, can be especially helpful to wind down and ease symptoms” of restless leg syndrome.
One easy option to wind down: Light a eucalyptus-scented candle, such as Sand + Fog’s Blue Eucalyptus & Fir holiday scent. Research in the journal Evidence-Based Complementary Alternative Medicine shows that the scent helps reduce stress and anxiety.
Stick to a consistent bedtime
Create a cool, dark sleep space, skip screens before bed, keep wake and sleep times steady and avoid long daytime naps.
How to stop restless legs immediately: The bottom line
If your RLS symptoms stay severe or worsen, Dr. Dasgupta says it’s worth asking your doctor about underlying causes or medication options that might help.
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