Restless legs syndrome: symptoms, causes and ways to help manage it

You’re ready to settle down for the night, but your legs have other ideas. Perhaps they’re tingling, throbbing or simply giving you an irresistible urge to get up and move around.

Restless legs syndrome, sometimes called Willis-Ekbom disease, causes a strong and often uncomfortable urge to move your legs. Symptoms typically start or get worse while you’re resting, such as when sitting or lying in bed, and movement can temporarily relieve them.¹ Although RLS mainly affects the legs, some people experience similar sensations in their arms.¹ Symptoms can range from an occasional irritation to regularly disrupted sleep, and RLS can sometimes be associated with pregnancy, iron deficiency anaemia, kidney disease and certain medicines.¹

Restless legs syndrome symptoms can feel different from person to person and can typically start or get worse when you’re sitting or lying down, particularly in the evening or at night. Moving, walking or stretching your legs may provide temporary relief.¹ Common symptoms include:¹ 

There isn’t always a clear cause of restless legs syndrome, although researchers believe iron and the brain chemical dopamine are involved.^1,2 Genetics may also play a role, as RLS is more likely if someone else in your family has it.¹ RLS can also be associated with iron deficiency anaemia, pregnancy, kidney disease and certain medicines.¹ Current clinical guidance recommends assessing iron status in people with clinically significant RLS, as iron treatment may be appropriate for some people.²

Restless legs are relatively common during pregnancy, with a 2026 systematic review and meta-analysis estimating that around one in five pregnant women experience RLS.³ Symptoms often appear or become more noticeable during the second or third trimester and usually improve after giving birth.⁴

Search for 'restless legs syndrome remedies' and you’ll find plenty of suggestions, but there isn’t one quick fix that works for everyone. Treatment depends on your symptoms and whether there’s an underlying cause.¹ For mild RLS, changes to your daytime and bedtime routines may help. It's also important to ensure your GP provides a formal diagnosis for the RLS and then oversees the overall management of the condition.

Keep moving during the day

Regular daytime exercise may help ease restless legs syndrome symptoms.¹ Walking or another form of movement you enjoy can be a simple place to start, and spending time outside has plenty of other physical and mental benefits. If symptoms strike while you’re sitting or lying down, getting up and moving around can provide temporary relief.¹ Gentle stretching may also help you feel more comfortable.

Create a consistent sleep routine

RLS can make getting a restful night more difficult, so give your sleep routine some attention. Try going to bed and waking up at around the same time each day and keep your bedroom dark and quiet.¹ A relaxing routine before bed may also help you wind down, even though it won’t treat RLS itself. There’s plenty of conflicting advice around what makes a ‘perfect’ night’s sleep, so we’ve also separated some common sleep myths from the facts to help.

Consider caffeine and alcohol

If you’re wondering how to stop restless legs at night, it’s worth looking at your alcohol and caffeine intake. Current clinical guidance recommends addressing both as potential factors that may aggravate RLS.² Try reducing your intake and see whether your symptoms change.

Try warmth or massage

The NHS suggests massaging your legs or having a hot bath in the evening as measures that may ease symptoms.¹ A heat pad or cold pack may also feel soothing for some people.¹ These approaches won’t address an underlying cause, so don’t rely on home remedies if your symptoms are persistent or severe. Speak to your GP if RLS continues to interfere with your sleep or everyday life.

You may come across supplements promoted as restless legs syndrome remedies, but the evidence varies depending on the nutrient. Rather than assuming a supplement will help, like iron, speak to a healthcare professional about whether you could have a deficiency. Not everyone with restless legs should take an iron supplement as taking more iron than you need can cause side effects and may be harmful.²

Restless legs syndrome isn’t usually dangerous but speak to your GP if lifestyle changes haven’t helped, symptoms are getting worse or RLS is affecting your sleep, mood or everyday life. It’s also worth seeking advice if you’re unsure whether you have RLS, as other conditions can cause similar sensations.¹

Restless legs syndrome can make winding down at night surprisingly difficult, especially when all you want to do is get comfortable and sleep. There’s no single restless legs syndrome remedy that works for everyone, but small changes may help.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. Please check with your GP, midwife, pharmacist or another qualified healthcare professional before trying supplements or treatments for restless legs syndrome, particularly if you’re pregnant or breastfeeding, take medication or have an existing health condition. Food supplements shouldn’t be used as a substitute for a varied, balanced diet and healthy lifestyle.