Restless Legs Syndrome: 16 Natural Remedies and Treatment for RLS

As with many medical conditions, stress aggravates restless leg syndrome and makes things worse. Stress is associated with higher levels of cortisol and other inflammatory markers, all of which aggravate RLS. Successful restless legs syndrome treatment incorporates stress reduction techniques. Thankfully, there are many ways to combat stress, all of which may help your RLS.

The defining feature of restless legs syndrome is a tingling, crawling, pulling, or searing feeling that occurs under the surface of the skin, often around the area of the calf muscle. These feelings cause an irresistible urge to move the legs. The good news is that moving the legs helps relieve these complaints. Moving or shaking your legs often provides instant relief.

Immobility is a restless leg syndrome trigger. You may get the irresistible urge to move your legs when sitting still. Doing something to distract yourself can reduce restlessness or make it less noticeable. Pick up an engaging book or work on a crossword puzzle. Do something with your hands like knit or crochet. Play games on your phone or tablet. Pick up the phone and call a friend.

Another of the home remedies is mild-to-moderate exercise, which has numerous benefits for overall health and promoting sleep. It also leads to fewer restless leg syndrome episodes. Schedule workouts in the morning or afternoon for the biggest benefits. Working out too late in the day may make it harder to fall asleep and be counterproductive. Be careful not to overdo it. Adequate exercise is a boon to body, mind, and sleep, but exercising too much will drain you and can be dangerous. Find the level of physical activity that makes you feel the best and reduces your RLS problems.

Many people who suffer from this disorder find that heat improves their ailments. If you get creative, you'll find there are many ways to apply heat to your legs and experience some relief. Taking a hot bath or shower is one way. You can also apply a hot water bottle or microwave-safe heat pack to the area. Curling up with a heated blanket can also sooth RLS.

Try taking a warm bath or shower, one of the more useful home remedies to help reduce restless leg syndrome. Warmth relaxes muscles and helps prevent spasms and twitching. Adding Epsom salts can reduce aches and pains. A warm bath can also help you wind down and set the stage for a restful night.

Caffeine is a known restless leg syndrome trigger, so it's best to cut it out of your daily routine. Caffeine may give you a temporary boost of energy when you need it, but if you have this disease, it can end up doing you more harm than good. If this disorder affects your slumber, you may rely on caffeine to get going in the morning, but you'll end up paying for your fix later on at night as you discover you won't be able to get to dreamland because once again, you're restless. You'll be tired in the morning and will then need to rely on more caffeine the next day. It's best to cut the cord and eliminate caffeine altogether. The effects of caffeine may last up to 12 hours, so even your morning consumption could affect your sleep later that same day.

The hallmark symptom of restless leg syndrome is having a very strong urge to move the legs, often at night. Stretching is one of the most effective remedies for restless legs syndrome. Moving the legs with stretching or other gentle movements alleviates the uncomfortable, irresistible urge to move the legs. Adopting a regular stretching routine may help keep restless legs syndrome from occurring.

Everyone, regardless of whether they have restless leg syndrome, slumbers better when they go to bed and wake up at approximately the same time every day. The body functions best when we stick to a schedule and have a predictable routine. Maintaining consistent sleep and wake times helps minimize fatigue and reduces your chances of experiencing the exhausting problems associated with this disorder. Aim to get at least 7 to 8 hours per night, or more if you need it. Then prioritize your life so you get the snooze time you need to keep restlessness at bay.

In the quest for restless legs syndrome home remedies, one that is both simple and effective is adjusting your bedtime. Some evidence suggests that going to sleep earlier in the evening and sleeping in later in the morning helps reduce symptoms of restless legs. Low evening cortisol levels are associated with increased symptoms. Getting adequate sleep and maintaining a normal, regular circadian rhythm are healthy habits that help sustain normal cortisol levels.