9 Effective Restless Leg Home Remedies

Restless leg syndrome (RLS) is when someone feels an uncontrollable urge to move their legs due to an uncomfortable feeling. Read on for some home remedies to combat RLS.

Restless leg syndrome causes sufferers to feel like they need to move their legs, because of discomfort. Moving the legs is often the only way to find temporary relief. It commonly happens at night or when lying down, and can cause sleep problems for sufferers.

The cause of restless leg syndrome is often unknown. It can be genetic and run in families, and can also occur during pregnancy. When an underlying or associated medical condition is the reason for restless leg syndrome, like peripheral neuropathy, diabetes, or iron deficiency anemia, treatment of that condition can alleviate symptoms.

Restless leg syndrome usually starts when somebody is resting or hasn’t been moving around for a while. It can feel like a throbbing, aching, or itching sensation in the legs, but it is a different feeling to cramp. Symptoms worsen in the evening and can include leg twitching at night. Moving or stretching the legs can provide relief.

Keep reading for some home remedies for restless leg syndrome.

1. Increase the Iron in Your Diet

There may be a link between restless leg syndrome and iron deficiency. A simple home remedy is to increase the iron-rich foods in your diet by consuming beans, peas, dried fruit, iron-fortified foods such as cereals, pasta, and bread, nuts like peanuts or walnuts, or dark green leafy vegetables.

2. Vitamin C is a Natural Remedy for a Restless Leg

Vitamin C assists with iron absorption in the body, so sufferers of restless leg syndrome may find it useful to increase their vitamin C intake by eating citrus fruits such as oranges, kiwi, and grapefruit, as well as vitamin-C-rich vegetables such as broccoli, bell peppers, and leafy greens. By the way, many fruits’ skins or peels are edible and packed with vitamin C. Mango skin is edible and particularly high in vitamin C. You can also eat kiwi skin to benefit from its vitamin C and other antioxidants content.

3. Restless Leg Home Remedy: Good Sleep

As mentioned before, sufferers of restless leg syndrome often have disrupted sleep, as nighttime is when symptoms most often appear. It is, therefore, a good idea to fix your sleep schedule, such as going to sleep and waking up at the same time every day, keeping your bedroom dark and quiet, and not looking at screens (TV, smartphone) two hours before you go to sleep. This is because the blue light emitted from the screens can make your brain think it is still daytime, which will make it more difficult to fall asleep. You can also try herbs for sleep, like chamomile or lavender.

4. Light Exercise

Moderate exercise can work as a home remedy for restless leg syndrome. You can do yoga poses that help you sleep before you go to bed, or add stretching to your daily routine, particularly of the calf and upper leg,. Similarly, there are many benefits of walking that can ease restless leg symptoms, for example that it boosts your mood, your immune system and gives you some enjoyable time off-screen. Be careful not to overdo exercise, as vigorous training like a long bike ride or run may actually increase symptoms of RLS.

5. Leg Massage as a Remedy for Restless Leg Syndrome

Massaging your leg muscles could work as a remedy for restless leg syndrome symptoms, as it improves circulation. One study suggested that massage helped reduce symptoms of RLS, like tingling sensations or the urgency to move the legs and sleeplessness. There is no need to get a professional massage, simply massage your calf muscles yourself by gently applying pressure with your thumbs and moving them up and down your leg.

6. Hot and Cold Home Remedies

There is some evidence to suggest that taking a hot or cold bath in the evening can be a remedy for restless leg syndrome. Alternatively, you could apply a warm compress by soaking a towel in warm water and placing it on your legs, or wrapping some ice in a cloth and placing it on your legs. Another option is using a homemade heating pad, as hot water opens up the blood vessels which assists circulation. 

7. Eliminate Caffeine to Reduce Restless Leg

Caffeine in the body can trigger the symptoms of restless leg syndrome. It can stay in your system for up to twelve hours so unless you have a coffee very early in the morning, it is probably best to eliminate it altogether. When trying to quit caffeine, don’t forget that it can be found in tea, soda, and chocolate too. If you’ve had caffeine accidentally or a coffee too late in the day, you can try and get caffeine out of your system with natural remedies.

8. Try Deep Breathing as a Home Remedy for Restless Leg

Stress can be a trigger of restless leg syndrome, so stress reduction techniques should be followed to reduce the triggers. One example is deep breathing from the diaphragm — inhale slowly through the nose and then slowly exhale through the mouth. Meditation can work in a similar way to reduce stress levels and therefore the onset of RLS. 

9. Reduce Smoking and Alcohol

Drinking alcohol before sleep can increase the symptoms of restless leg syndrome. Instead, try drinking a warm glass of soy or almond milk or common home remedies like calming herbal tea, such as chamomile or passionflower; these can aid the onset of sleep. Similarly, tobacco can also trigger the symptoms of RLS, due to its nicotine content, so avoid smoking as a restless leg home remedy.

Read more:

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