What is Restless Leg Syndrome (RLS) and How to Stop It?

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For many people, difficulty sleeping may be attributed to RLS (Restless Legs Syndrome). RLS, a sleep disorder that can cause disruption to your quality of life if untreated, may be the culprit for sleeping issues in those over 50.

Fortunately, many strategies are available for improving sleep with RLS and managing symptoms. From lifestyle changes to medical treatments, we’ll explore how best to address this common issue so you can get back on track toward better restful nights.

Understanding Restless Legs Syndrome

People with RLS may experience an irresistible urge to move their legs, which can interfere with sleep and lead to fatigue, insomnia, and irritability. It is characterized by a tingling or crawling sensation in the legs and can cause difficulty sleeping. Individuals with RLS may endure sleeplessness, exhaustion, and crankiness due to the absence of peaceful slumber.

The source of RLS is uncertain, though it may be associated with heredity, iron insufficiency, gestation, renal dysfunction, kidney failure, and other ailments. Signs usually become more severe in the evening when people attempt to rest or drift off. Yet, they can likewise happen during the day while sitting for extensive stretches, like on a drive or plane ride.

A physician may ask patients about their signs and medical history to identify RLS and execute exams such as blood tests or MRI scans if needed. Treatment options vary depending on severity but often include lifestyle changes such as avoiding caffeine after lunchtime, exercising regularly, and taking hot baths before bedtime. Medications like dopamine agonists may be prescribed if lifestyle modifications do not improve symptoms sufficiently.

Managing RLS Symptoms

Restless legs syndrome (RLS) is a sleep disorder that can provoke an uncontrollable compulsion to move the legs. It’s often accompanied by uncomfortable sensations, such as tingling, itching, burning, or throbbing in the legs. Dealing with RLS can be challenging, but some methods may help reduce discomfort and better your slumber.

The first step in managing RLS is to identify potential triggers. Common triggers include caffeine, alcohol, nicotine, and certain medications. Reducing or eliminating these substances from your diet may help reduce symptoms of RLS. Exercising regularly has been demonstrated to improve the symptoms of RLS.

To manage the symptoms of RLS, reduce stress levels and avoid activities that require prolonged sitting or standing positions during the day. Establish a consistent bedtime routine, including calming activities like reading a book or taking a warm bath before hitting the hay each night to promote better sleep quality throughout the night and help relieve restless legs syndrome symptoms when they arise in the wee hours.

Key Takeaway: Restless legs syndrome can be managed by identifying triggers, reducing stress levels, and establishing a consistent bedtime routine. If lifestyle modifications are insufficient to ease symptoms, medical treatment options like dopamine agonists or anticonvulsants may also be prescribed.

Overcoming RLS Symptoms

Restless legs syndrome can be challenging to manage, and it can interfere with sleep quality. Thankfully, there are a variety of paths you can take to help treat RLS.

Sleep Environment

Creating a comfortable sleeping environment also benefits those suffering from Restless legs syndrome who have difficulty sleeping well at night. Ensuring your bedroom is dark, calm, and quiet helps promote better quality restful sleep by reducing distractions and creating an atmosphere more conducive to relaxation before bedtime.

Creating a conducive environment for restful nights can be achieved by developing good habits around bedtime, such as setting up a regular routine involving calming activities like reading or listening to music before falling asleep. This will help establish better sleeping patterns over time and improve overall health, not just related to restless leg syndrome. Having comfortable mattresses, pillows, sheets, etc., all contribute to quality sleep.

Regular Exercise

Regular exercise during the day helps promote better quality rest at night by reducing stress levels and promoting relaxation before bedtime. However, it should be done at least three hours before bedtime to avoid disrupting sleep.

Avoid Caffeine

Avoiding caffeine late in the day has been shown to help reduce symptoms of RLS while improving overall sleeping patterns.

Bedtime Routine

Establishing a regular bedtime routine, including winding down activities like reading or taking a warm bath before bed, can relieve symptoms and also positively affect sleeping habits when suffering from this condition.

Muscle Relaxation Devices

Finally, devices such as massage chairs or vibrating pads may relieve restless legs syndrome symptoms at night. These devices stimulate muscles to relax them and make it easier for someone suffering from restless legs syndrome to get comfortable enough to fall asleep faster without having their legs twitch throughout the night.


Medications are one of the most common treatments for restless legs syndrome. Your doctor may prescribe medications such as dopamine agonists to stimulate dopamine release, benzodiazepines for muscle relaxation, and opioids for managing severe pain associated with RLS.

Dopamine agonists work by stimulating dopamine release, which helps relax muscles and reduce discomfort associated with RLS. Benzodiazepines help relieve muscle spasms, while opioids can be used to manage severe pain associated with RLS. Therefore, medical supervision is necessary when taking these medications to avoid the potential for dependency.

Physical Therapy

Physical therapy is another option for treating RLS symptoms and involves stretching exercises designed specifically for relieving leg cramps caused by this condition. This type of treatment also includes massage therapy, which helps improve circulation in affected areas, and hot/cold packs, which relieve muscle tension and spasms due to RLS. Acupuncture, done correctly by a certified specialist in the field, can provide some respite from the uncomfortable sensations associated with RLS.


Surgery may be a viable option if other treatments have proven ineffective or if underlying conditions, such as spinal stenosis or herniated discs compressing nerves leading into the legs, are causing your restless legs syndrome. In this case, decompression surgery could prove to be a lifesaver: bone fragments pressing against nerves will be removed, providing instant relief from pain and discomfort due to nerve compression resulting from injury or age-related degeneration that affects mobility during the night when you’re trying desperately for some much-needed restful sleep.

Key Takeaway: RLS can be managed through various approaches, from pharmaceuticals and physical interventions to acupuncture or even surgery in some instances.

FAQs about Restless Legs Syndrome

What is the number one cause of restless legs syndrome?

The number one cause of restless legs syndrome is unknown. Still, it is believed to be related to an imbalance in the brain’s dopamine levels. Potential sources of RLS may include heredity, medicines, iron deficiency, and health problems such as chronic diseases such as diabetes or renal failure. It may be brought on by habits such as drinking alcohol and not getting enough exercise. Treatment of restless legs syndrome is based on the underlying cause.

What is the best way to stop restless legs syndrome?

Exercise and stretching may provide relief, as well as massaging or applying heat or cold packs to affected areas. Avoiding stimulants such as caffeine and nicotine before bedtime is also essential for staying asleep and reducing RLS symptoms. Medications such as dopamine agonists and anticonvulsants may be beneficial for more severe cases of RLS.

What aggravates restless legs syndrome?

Common triggers for restless legs syndrome (RLS) symptoms include sitting or lying down for long periods, alcohol consumption, caffeine intake, and certain medications. Stress and fatigue can also aggravate the condition. To manage RLS, avoiding these triggers as much as possible is important to reduce symptom severity. Additionally, lifestyle changes such as exercising regularly and getting adequate rest may improve overall sleep quality and lessen the impact of RLS on daily life.


Restless legs syndrome can be a complex condition to manage. By making certain modifications in lifestyle and using medical treatments appropriately, it is possible to better one’s sleep quality and lessen the symptoms of a restless legs syndrome diagnosis or RLS.

By making minor adjustments such as avoiding caffeine or alcohol before bedtime, creating a comfortable sleeping environment, and trying out different sleep aids for restless legs syndrome, you may find that your nights become more restful.

Additionally, speaking to your doctor about available medical treatments could help further alleviate severe symptoms and any discomfort caused by this condition.

Henry Carlson
Henry Carlson

Henry’s first job was in the furniture and mattress industry as a sales associate. From there, he moved up to merchandising specialist for several years and then became an assistant manager. Working in the industry gave him access to a lot of products and also helped him gain in-depth knowledge.

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