Have you ever dealt with restless leg syndrome?
If you have, you know that it’s no fun! It’s one of those things, like a lot of health conditions, that can be a little hard to describe to someone who has never felt it. I get it during pregnancy, and it’s awful, so I felt inspired to collect some helpful tips for anyone else dealing with it.
It’s uncomfortable.
It’s annoying.
It keeps you up at night.
In this post, I’m going to talk about what triggers restless leg syndrome symptoms, and what you can do to find relief (even if you’re pregnant). Keep reading if you’re one of the many that suffer!
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Also, I am not a doctor or mental health professional. Just someone who has lived with depression and anxiety for many years who is passionate about sharing her experiences and tips for success. If you are in crisis call your doctor, then click here for some good mental health resources.
What triggers restless leg syndrome?
Restless leg syndrome symptoms can be very hard to live with. So, as with any health issues, it’s important to educate yourself as to the causes and ways to find relief. MayoClinic says:
Restless legs syndrome (RLS) is a condition that causes an uncontrollable urge to move your legs, usually because of an uncomfortable sensation. It typically happens in the evening or nighttime hours when you’re sitting or lying down. Moving eases the unpleasant feeling temporarily. Restless legs syndrome, also known as Willis-Ekbom disease, can begin at any age and generally worsens as you age. It can disrupt sleep, which interferes with daily activities.
Restless leg syndrome
Here are some of the most common causes and risk factors that you need to be aware of (according to the same article linked above):
- Hereditary
- Pregnancy
- Getting older
- Being female
- Peripheral neuropathy
- Iron deficiency
- Kidney failure
- Spinal conditions
As always, make sure to consult with your doctor if you are experiencing restless leg syndrome symptoms. This post should not be taken as a medical diagnosis.
11 restless leg syndrome symptoms
MayoClinic says that there are 11 common restless leg syndrome symptoms to be aware of. (See the above link for more info) You might not experience all of these, and might only deal with a couple. If you think you might have restless leg syndrome, consult with your primary care physician.
- A sensation in your leg that starts after lying down
- It feels better with movement
- The symptoms get worse in the evening
- Legs twitching at night
- Crawling
- Creeping
- Pulling
- Throbbing
- Aching
- Itching
- An “electric” sensation
It is definitely not a pleasant condition and can affect your quality of life, keeping you tired during the day. Luckily, there are some things you can do to find relief.
What you can do to find relief
Healthline recommends the following solutions for dealing with your restless leg syndrome symptoms.
Reduce or eliminate your intake of caffeine, alcohol, and tobacco.
Strive for a regular sleep schedule, with the same bedtime and wake-up time every day of the week.
Get some exercise every day, such as walking or swimming.
Massage or stretch your leg muscles in the evening.
Soak in a hot bath before bed.
Use a heating pad or ice pack when you experience symptoms.
Practice yoga or meditation.
Along with these helping with RLS, these are also really great forms of self care anyway! They can also help manage symptoms of anxiety and depression, so they’re definitely worth a shot.
Personally, I also take magnesium every evening and iron multiple times a week. If you think your RLS issues could be caused by a vitamin/nutritional issues, ask your doctor for more info before you start a supplement regimen.
Dealing with restless leg syndrome in pregnancy
A lot of women (myself included) experience restless leg syndrome while pregnant. The above recommendations can still be applicable! Pace yourself, and focus on one of these at a time. No one wants to overwhelm their bodies more while they’re already overwhelmed to begin with.
- Reduce or eliminate your intake of caffeine, alcohol, and tobacco. This is something you should be doing anyway! As far as caffeine, most healthcare providers say you can have up to 200mg (unless you have another medical condition that prohibits it). I find limiting my caffeine to the morning hours helps with the restless leg syndrome symptoms as well.
- Strive for a regular sleep schedule, with the same bedtime and wake-up time every day of the week. This can get complicated with those middle of the night bathroom breaks, but try your best!
- Get some exercise every day, such as walking or swimming. I know this can be hard during pregnancy when you’re tired and everything hurts, but give it a try. Even just vacuuming the house can help!
- Massage or stretch your leg muscles in the evening. Massage during pregnancy comes with a bit of controversy, so consult with your OB before engaging in a rigorous massage routine. But a simple rub down of your leg muscles and a good stretch can be really helpful!
- Soak in a WARM bath before bed. It is not advised for pregnant women to take hot baths, but you can certainly enjoy a warm bath with a bit of epsom salt to help soothe achy muscles.
- Use a heating pad or ice pack when you experience symptoms. Heating pads are another source of controversy during pregnancy. So definitely consult your doctor. But you can try icing any muscles that need some relief.
- Practice yoga or meditation. This is a great self care practice in general! There are a lot of great pregnancy related yoga or meditation videos on Youtube to try that don’t take a ton of time.
It can be hard to deal with restless leg syndrome in pregnancy, but there are ways to manage!
Restless leg syndrome does not have to ruin your night
If you live with restless leg syndrome symptoms, have no fear. It’s very manageable with the right self care and guidance from your doctor. You deserve a good night’s sleep!
Have you ever dealt with RLS? How did you manage? I would love to hear about it in the comments! Also, make sure to share this post if you found it helpful.
Say goodbye to those restless leg syndrome symptoms, and sleep tight!
Related posts for sleep issues:
7 bedtime routine ideas to help you get an amazing sleep
Anxiety and sleep: 7 tips tips to feel more rested when you’re anxious
Thank for sharing this yes restless leg syndrome is difficult. My mother-in-law has it.
Hey Swathi, you’re welcome. I hope she can find some ways to find relief. Thanks for reading!
My husband has this, and we keep looking for ways to help him, very informative post
Hey Monica, sorry to hear he deals with RLS, but hopefully the post helps. Thanks for reading!
I had no idea about Restless legs syndrome. Thanks for creating awareness about it. I have been suffering from arthritis and sometimes the pain is just unbearable.
Hey Ana, oh no! I’m sorry to hear it. Hopefully you can find something that helps. Take care, and thanks for reading!
Honestly, This is the first time I heard about this restless leg syndrome, Thanks for the info
Hey Natalia, no problem! Thanks for reading!
I think I had this when I was pregnant with some of my kids. Fortunately, it was not too severe. I will try and remember these tips in case it comes back with old age!
Hey Beth, great plan! I’m trying to deal with mine now for the same reason. It helps to learn what works. Thanks for reading!
This was very informative, thank you for providing such insight!
Hey Jaimee, no problem! Thanks for reading!
Restless legs syndrome is so annoying. I actually experience it every once in a while.
Hey Rose Ann, it’s definitely annoying! Glad you only get it every so often. Thanks for reading!
I struggle with this so bad! I wish i had a swimming pool near by I could go swimming at everyday! I loveeee swimming and i bet that would be so helpful!
Hey Asia, that does sound like it would be amazing. And it’s great exercise anyhow. Maybe I’ll strike it rich and get a house with a huge pool! Thanks for reading 🙂
My sister deals with restless leg. I will have to share this post with her.
Hey Heather, I hope she finds it helpful. Thanks for reading, and sharing!
Interesting and informative article to read and I am glad to know the reasons behind it. Thank you!
Hey Gervin, so glad you liked it. Thanks for reading!
I experienced this every once in a while.. Thanks for the tips.
Hey Nikki, no problem! Hope the tips help. Thanks so much for reading!
Restless leg syndrome is a problem I had not heard about until the last few years. It is good for people to be able to identify their problem and to be able to find relief.
Hey Janeane, it’s so awful! Thanks for reading!
I have never dealt with restless leg syndrome. This is actually the first time that I’ve heard of it. Learned a lot from this post.
Hey Lynndee, that’s great that you found it informative! It’s such a miserable feeling, so I hope it stays away from you permanently. Thanks for reading!
I love that you tied in that some of the things you can do to help restless leg syndrome are also about self care!
Hey Audrey, thanks! I’m glad you liked the post. Thanks for reading!
I’ve never delt with restless leg syndrome. But I am glad to know more about it!
Hey Catalina, fingers crossed you don’t have to! Thanks for reading!
I had an experience with restless leg syndrome before but I just realized the symptoms of this just now. Thank you for sharing this very important information.
Hey Dennis, no problem! Glad you found it useful. Thanks for sharing!
I’ve heard this term in the past a lot. Thanks for providing a breakdown.
Hey Tasheena, you’re welcome! Thanks for reading!
My husband gets it while he is driving. He has to pull over and stretch.
Hey Terri, I can see that, after being sedentary a while. I hope that trick helps at least. Thanks for reading!
I have this syndrome and it bothered my parents for the longest time. I thought it was just a habit and this blog changed my perspective! thanks for these useful tips.
Hey Elle, sorry you deal with this, but glad you found the post helpful. Take care, and thanks for reading!
Thank you so much for sharing this information. My sister is always telling us how much this affects her. I will pass your article along!
Hey Shelley, so glad you think she might find it helpful. Good luck to her. Thanks for reading and sharing!
Pregnancy was hard enough without restless leg syndrome. I am lucky I have not had this and I see there are some meds for it too.
Hey Melissa, no kidding! Pregnancy is hard in general especially with each subsequent child, I find. Thanks for reading!
I have restless legs for a long time and found this very informative. I had no idea that there were things I could do to alleviate my symptoms besides just medication.
Hey Rena, I figure all the “natural stuff” is worth a shot too! Being more active, etc. is all good anyway. Hope you feel better soon! Thanks for reading 🙂
I haven’t, but my husband has. It seems to be improving though. He got a CPAP and it doesn’t seem to be as bad.
Hey Amber, Hmm. That’s interesting! I didn’t know that could help it, but good to know. Thanks for reading!
I haven’t had restless leg syndrome since I was pregnant but it was definitely no fun! Thanks for the tips!
Hey Pam, for some reason it only strikes me then too! Hope I didn’t just jinx it LOL. Thanks for reading!
I’ve known people who have had this and it seems like such an uncomfortable problem to have. It is interesting to read the causes behind it.
Hey Sarah, I mainly just get it while pregnant for whatever reason! It really is uncomfortable. Thanks for reading!