Eight Lifestyle Changes to Treat Restless Legs Naturally

Lifestyle changes you can make to reduce your symptoms 

While medical treatments are available, making certain lifestyle changes can also help manage and reduce Restless Leg symptoms naturally. Here are some effective strategies you can incorporate into your daily routine to find relief from restless legs.

1. Improve Your Sleep Hygiene

Sleep disturbances are one of the most common issues for people with RLS, as the symptoms often worsen at night. Establishing a healthy sleep routine can significantly improve your quality of rest.

• Stick to a Regular Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock, which can improve the quality of your sleep.

• Create a Relaxing Bedtime Routine: Avoid stimulating activities before bed, such as using electronic devices, watching intense TV shows, or consuming caffeine. Instead, try reading a book, taking a warm bath, or doing some gentle stretching.

• Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Consider using earplugs or a white noise machine if external noises disrupt your sleep.

2. Stay Physically Active

Physical activity is one of the most effective ways to reduce the frequency and intensity of RLS symptoms. Exercise helps promote circulation, releases endorphins, and alleviates muscle tension—all of which can ease the discomfort associated with RLS.

• Daily Movement: Aim for at least 30 minutes of moderate exercise most days of the week. Walking, cycling, swimming, and yoga are all excellent options. However, avoid vigorous exercise close to bedtime, as it can sometimes increase RLS symptoms.

• Stretching: Incorporate gentle stretching into your daily routine, especially for your legs. Stretching can reduce muscle tightness and enhance flexibility, providing relief from the restless sensations.

3. Optimize Your Diet

Certain nutritional deficiencies and dietary habits can exacerbate RLS symptoms. Ensuring that you’re eating a balanced diet and supplementing as needed may help alleviate discomfort.

• Magnesium-Rich Foods: Magnesium plays a key role in muscle function and relaxation. Low magnesium levels have been linked to RLS, so consuming magnesium-rich foods like leafy greens, nuts, seeds, and whole grains can support leg health. You may also consider magnesium supplements or topical magnesium oils if recommended by your healthcare provider.

• Iron and Folate: Research has shown that RLS may be associated with iron and folate deficiencies. Foods rich in iron (such as lean meats, beans, and spinach) and folate (like leafy greens and fortified cereals) can help manage symptoms.

• Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with sleep and potentially worsen RLS symptoms. Consider reducing or eliminating these substances, particularly in the hours leading up to bedtime.

4. Manage Stress and Anxiety

Stress and anxiety are known triggers for RLS symptoms. Finding ways to reduce stress can help alleviate the severity of symptoms and improve overall well-being.

• Practice Relaxation Techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your nervous system and reduce anxiety. Apps like Headspace or Calm offer guided meditation sessions that are perfect for winding down.

• Mindfulness and Yoga: Mindfulness practices and yoga can be incredibly effective in managing both stress and physical tension. Regularly practicing yoga stretches and breathing exercises can reduce muscle tightness in your legs and promote a sense of calm.

5. Hydrate Properly

Dehydration can sometimes lead to muscle cramps, which may mimic or exacerbate the symptoms of RLS. Ensuring that you’re drinking enough water throughout the day can help alleviate this issue.

• Aim for Adequate Hydration: Try to drink at least 8 glasses of water a day, or more if you're engaging in physical activity. If you struggle to remember, set reminders or carry a water bottle with you throughout the day.

• Balance Electrolytes: Along with water, maintaining a balance of electrolytes (sodium, potassium, calcium, and magnesium) is important for muscle function. Include hydrating foods like cucumbers, watermelon, and oranges in your diet, and consider a natural electrolyte drink if needed.

6. Incorporate Regular Leg Massage

Massaging your legs can offer immediate relief from the discomfort of RLS by promoting circulation and relaxing overactive muscles. Using a magnesium-based topical oil or cream can enhance the benefits, as magnesium has been shown to help relax muscles and reduce cramping.

• Massage Tips: Gently rub your legs in upward motions, from your feet to your thighs, using your hands or a foam roller. This can help reduce tension and ease the restless feeling. You can also try a heating pad or a warm bath to relax your muscles further.

7. Consider the Timing of Your Meals

Certain foods, especially heavy meals, can sometimes worsen RLS symptoms. Pay attention to when and what you eat during the day.

• Smaller, Lighter Meals: Eating smaller, lighter meals throughout the day, particularly in the evening, may help reduce discomfort. Large or spicy meals can trigger digestive issues that might make RLS worse.

• Avoid Eating Right Before Bed: Eating large meals or heavy snacks just before going to sleep can disrupt your sleep patterns and potentially worsen RLS symptoms. Try to finish eating at least two to three hours before bed.

8. Evaluate Medications and Health Conditions

Some medications and underlying health conditions can exacerbate RLS symptoms. If you suspect that your RLS may be linked to another medical condition or medication, it’s important to consult with your healthcare provider.

• Review Medications: Certain drugs, including antihistamines, antidepressants, and antipsychotics, can worsen RLS symptoms. Talk to your doctor about alternatives or adjustments that might help.

• Address Underlying Conditions: Conditions like diabetes, peripheral neuropathy, and kidney disease can contribute to RLS. If you have any of these conditions, managing them effectively can help reduce RLS symptoms.

Conclusion

Restless Legs Syndrome can be frustrating, but making intentional lifestyle changes can significantly alleviate the discomfort and improve your quality of life. By focusing on sleep hygiene, exercise, diet, stress management, and other healthy habits, you can create an environment that supports restful legs and better sleep. If your symptoms persist or worsen, be sure to consult a healthcare provider to explore other treatment options.

Taking a proactive approach with these lifestyle changes can empower you to manage RLS and lead a more comfortable, restful life.