Restless Leg Syndrome (RLS): What It Feels Like and What Helps

RLS gives you an uncomfortable urge to move your legs, usually at night or when you're resting. It can wreck sleep and leave you tired during the day. Many people wait years before getting help, but small changes and simple tests can make a big difference.

Quick relief you can try tonight

Move. Short walks or leg stretches often ease the urge. Try calf stretches, ankle rolls, or gentle yoga before bed.

Heat or cold. A hot bath, heating pad, or ice pack on your calves can calm sensations fast. See which works better for you—people differ.

Massage and compression. Rub your legs or use a compression sock. These help some people fall asleep easier.

Cut caffeine and alcohol, especially in the evening. Both can make symptoms worse. Swap evening coffee for herbal tea.

Keep a sleep routine. Go to bed and wake up at the same time. Good sleep habits reduce RLS flare-ups.

Medical causes, tests, and treatments

Low iron is a common cause. Ask your doctor to check ferritin. Many experts look for ferritin under 50 ng/mL as a possible trigger.

Other causes include kidney disease, peripheral neuropathy, pregnancy, certain antidepressants, and some Parkinson drugs. Your doctor will review your meds and health history.

If iron is low, supplements or dietary changes may help. Follow a doctor’s advice—iron needs to be dosed correctly to avoid side effects.

When lifestyle steps aren't enough, doctors may suggest medication. Dopamine agonists (pramipexole, ropinirole) can be effective but may cause a problem called augmentation—symptoms come back earlier or stronger. Report any change right away.

Gabapentin and pregabalin are often used for moderate to severe RLS and can help sleep without the same augmentation risk. In rare, severe cases, short courses of opioids are considered under close supervision.

For pregnant people, RLS often starts or worsens in the third trimester and usually improves after delivery. Focus on non-drug options and iron testing first.

See a specialist if symptoms are severe, get worse despite treatment, or if medication side effects appear. A neurologist or sleep doctor can adjust therapy and offer long-term plans.

Watch for red flags. Sudden severe leg pain, swelling, or redness could be a blood clot. Seek immediate care for those signs.

Want to learn more? Check resources and articles on our site for detailed drug guides, safe medication tips, and simple tricks to sleep better with RLS. Small steps often make the biggest change.