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Health & Wellness Articles  ›  Rest & Relaxation

Getting Rest with RLS

Control Restless Legs Syndrome to Sleep Better

-- By Liza Barnes, Health Educator
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When your legs ache, you can usually lie down and relax to alleviate your symptoms. But for people who suffer from Restless Legs Syndrome (RLS for short), relaxing only makes them hurt more. According to the National Institutes of Health, as many as 12 million Americans are suffering from RLS, which is a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move them in an effort to relieve these sensations. The intensity of symptoms, which may occur either occasionally or regularly, ranges from irritating to painful, and the sensations are often described as burning, tingling, or tugging feelings deep inside the leg, commonly between the knee and ankle. RLS affects people of all ages, but it is most common in people middle-aged or older.

Although no cause for RLS has been found, research is underway. Some recent findings include:
  • About 50% of cases occur in people with a family history of RLS.
  • Low iron levels or anemia may trigger symptoms in some people.
  • Some chronic conditions, like kidney failure, diabetes, Parkinson’s disease, and peripheral neuropathy, have been correlated with RLS.
  • Symptoms may arise during pregnancy, especially during the last trimester, but usually disappear within a month after delivery.
  • Certain medications may aggravate RLS.
  • Using caffeine, alcohol, and tobacco may aggravate symptoms in some people.
To most people suffering from RLS, even more bothersome than the pain and sensations are the secondary symptoms. Exhaustion and daytime fatigue are constant struggles, as RLS makes sleeping difficult, but can also affect relationships and job performance, as well as general quality of life. RLS doesn’t usually get better on its own, so getting treatment is the imperative first step to getting a good night’s sleep. Here are some ways RLS may be treated:
  • Consume foods (or dietary supplements, as prescribed by a physician) to correct potential nutritional deficiencies in iron, folate, and magnesium.
  • Work with your health care provider to treat any underlying disorders (as discussed above) that might be contributing to your RLS symptoms.
  • If you think one of your medications may be contributing to your symptoms, talk to your doctor about finding an alternative medication for your condition that doesn't have this negative side effect.
  • Avoid or limit your use of caffeine, alcohol, and tobacco.
  • Maintain a regular sleep pattern, or change sleep patterns (i.e. go to bed later and sleep longer) to minimize symptoms.
  • Take part in moderate exercise on a regular basis. Moderation is essential since excessive exercise may aggravate RLS symptoms.
  • Try a combination of hot baths, leg massage, heat or ice packs to diminish uncomfortable sensations in your legs.
Thinking their symptoms are not severe enough to warrant a trip to the doctor, many people with RLS don't seek treatment and suffer needlessly. But there are many treatment options available, and doctor and patient can work to find a solution together. If the options discussed above don’t work for you, talk to your doctor about prescription medications that help relieve RLS symptoms so you can sleep better.
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • JUST-DUCKY
    I found something that helps with RLS and it seems crazy! An older lady I work with told me to put 2 bars of soap under my bottom sheet at the foot of the bed and it would help my RLS. It REALLY does! I have no idea why. I have researched to find out, but no one knows why it works. Try it, what can it hurt? You'll be amazed! - 5/2/2013 9:43:29 AM
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  • DGFOWLER
    I deal with RLS. I was placed on Sinemet 25-100. It works very well. I also just started sleeping with a bar of soap under my sheets since it has been known to help others and I figured it doesn't cost as much as the medication and if it works it would be worth the investment. - 9/2/2012 8:11:15 AM
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  • KATEM31
    I'm so glad that I only get this occasionally. It is so aggravating! I don't know what I'd do if I had it frequently. - 3/13/2012 4:38:39 AM
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  • HVIOLETTE
    Good article..I remember when the only place you'd hear about RLS was on Art Bell's "Coast to Coast AM " late night talk show! Right up there with big foot, alien abductions, and conspiracy theorists! Between working out, Requip, and nightly ibuprofen, I've got mine pretty much under control, but I think I might start adding nightly yoga to the mix. - 2/7/2011 12:51:49 AM
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  • PGRANT2
    I have been dealing with restless legs for many years my Mother and 2 Sisters have it also. I have it the worst. Sometimes it starts at the hip and works it way down to my ankles. I am currently taking requip. There are days that the requip doesn't work that well. In my research I found out that salt is your worst enemy for RLS. I have taken to a low sodium diet and that helps. I notice that when I do have more sodium my legs do terrible. My legs sometimes crawl even during the day. My next step I am looking into is accupuncture. It's very expensive, but I want to see if it will help. I would love to someday get off the meds. - 10/1/2010 4:02:58 AM
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  • LLB1576
    The best immediate remedy I have found is 2 ibuprofen. Sounds simple but it works every time. - 12/3/2009 11:45:55 AM
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  • BERNIE59
    My RLS started during my first pregnancy 25 years ago. Thankfully it is now recognised. Night flying is particularly difficult, I cannot sleep at all! The product 'Restful Legs' does help at times, it is available off the shelf. Walking the golf course means I have a bad night! Other exercise helps sleep. - 11/12/2009 9:01:01 PM
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  • MARILEW
    I have RLS to accompany my fibromyalgia...wh
    at a literal "pain". I also find that the more tired I am when I lay down...the worse the RLS is! I hope I can find some relief on this site :) - 5/2/2009 10:16:46 AM
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  • STINASAMMI
    I've been dealing with RLS since I was a baby. My Dad has it so he recognized what the problem was right away. There really aren't that many treatments that work 100% other than stretching. I stretch every night before bed. Also I've heard that putting a bar of soap under the covers next to your legs helps some people. This remedy didn't work for me cause I would kick it away but I've heard raving reviews from those it did help. Maybe it will help some of you. - 2/20/2009 11:43:43 PM
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  • WALLOWA
    I temporarily had to deal with it as a side effect of a medication. The medication worked but the leg movement was extreme. Stopped when I stopped it (the pills). Side effect management!!!!! - 2/15/2009 3:13:10 AM
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  • SHERRIESTEELE
    I have dealt with RLS and it is enough to drive one crazy! Although it's not really 'painful', it is irritating and annoying, and can make me want to scream and cry. I have tried both Mirapex and Requip which seem to work, but would cause major sleepiness the next day. Now I take a muscle relaxer around 8 pm, and find that this works as well as the other medicines. - 2/8/2009 2:24:06 AM
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  • AZHIKERCHICK
    I've been dealing with RLS since I was a kid. Fortunately, it isn't something that bothers me every day. Warm baths and yoga really do help. - 7/3/2008 1:14:47 PM
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  • SANSU12
    I've been dealing with RLS for as long as i can remember. I'm happy it's finally getting recognition as a problem. - 6/25/2008 12:54:47 PM
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  • JIBBIE49
    Great article. I think most Baby-Boomers are dealing with hurting legs. Exercise does help. - 3/30/2008 2:56:39 PM
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