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Restless Legs Keeping You Up? Here Are Sleep Tips to Find Relief

Restless Legs Keeping You Up? Here Are Sleep Tips to Find Relief

Restless Leg Syndrome (RLS) can turn the pursuit of a good night’s sleep into a frustrating battle. Characterized by an uncontrollable urge to move your legs, RLS often leads to sleepless nights and fatigue-filled days.

However, with some adjustments and strategies, you can alleviate symptoms and reclaim your rest. Here are some effective sleep tips to help you manage restless legs and enjoy a peaceful night’s sleep.

1. Establish a Consistent Sleep Routine

Consistency is key to managing RLS. Going to bed and waking up at the same time every day helps regulate your body's internal clock. Establishing a calming pre-sleep routine, such as reading, taking a warm bath, or practicing gentle yoga, can signal your body that it’s time to wind down.

2. Create a Relaxing Sleep Environment

Ensure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows to support your body. Consider using blackout curtains, white noise machines, or essential oil diffusers with calming scents like lavender.

3. Mind Your Diet and Nutrition

Certain dietary habits can exacerbate RLS symptoms. Avoid caffeine and alcohol, especially in the hours leading up to bedtime. Incorporate iron-rich foods like spinach, lentils, and lean meats into your diet, as RLS has been linked to iron deficiency. Supplements, such as magnesium and vitamin D, can also help reduce symptoms, but always consult your doctor before starting any new supplements.

4. Stay Active, But Not Too Close to Bedtime

Regular physical activity can alleviate RLS symptoms, but timing matters. Engage in moderate exercise like walking, swimming, or cycling during the day, but avoid intense workouts within a few hours of bedtime, as they can overstimulate your muscles and make RLS symptoms worse.

5. Stretch and Massage Your Legs

Incorporating leg stretches and massages into your nightly routine can help ease RLS symptoms. Gentle stretching or yoga can relax your leg muscles. Massaging your legs with essential oils like peppermint or eucalyptus can also provide relief.

6. Practice Good Sleep Hygiene

Good sleep hygiene is crucial for everyone, especially those with RLS. Avoid using electronic devices before bed as the blue light can interfere with your sleep cycle. Keep a consistent, relaxing pre-sleep routine, and ensure your sleep environment is as comfortable as possible.

7. Consider Heat or Cold Therapy

Applying heat or cold packs to your legs can help reduce discomfort. Some people find relief with warm baths, heating pads, or cold compresses. Experiment to see which works best for you.

8. Explore Relaxation Techniques

Stress and anxiety can worsen RLS symptoms. Incorporate relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation into your routine to calm your mind and body before bed.

9. Stay Hydrated

Dehydration can intensify RLS symptoms. Ensure you drink enough water throughout the day, but avoid excessive fluid intake close to bedtime to prevent frequent trips to the bathroom.

10. Consult a Healthcare Professional

If your RLS symptoms persist despite trying these tips, it may be time to consult a healthcare professional. They can provide additional treatment options, such as medications or therapies, to help manage your condition effectively.


Living with Restless Leg Syndrome can be challenging, but with the right strategies, you can find relief and improve your sleep quality. By incorporating these tips into your daily routine, you’ll be better equipped to manage your symptoms and enjoy more restful nights. Remember, consistency and patience are key – it may take some time to find what works best for you. Sweet dreams!

These tips offer practical ways to manage RLS and improve sleep quality. By sharing this information, you can help others in their quest for a good night's sleep despite the challenges of restless legs.