You crawl into bed after a long day, ready to relax and sleep. But as your body unwinds, a strange sensation grips your legs. It’s not pain or itchiness.
It feels like crawling, tingling, or an urge to move. The moment you lie still, the feeling worsens. You shift, kick, and even get up, hoping for relief.
Yet, it doesn’t last long.
If this sounds familiar, you may have Restless Leg Syndrome (RLS), also known as Willis-Ekbom disease.
You’re not alone. RLS affects millions, but many don’t realize they have it—even those who feel it nightly.
It can rob you of sleep, drain your energy, and leave you frustrated and exhausted. The good news? You can manage it once you understand what’s happening.
What is Restless Leg Syndrome?
Restless Leg Syndrome is a nerve condition that urges you to move your legs. This often comes from uncomfortable feelings deep inside your legs. People describe it as tingling, crawling, pulling, throbbing, or an “electric” feeling. These sensations usually occur at rest—sitting or lying down—and often become stronger at night.
A key feature of RLS is that movement relieves the discomfort for a while. Walking, stretching, or shaking your legs can help. But once you sit or lie down again, the feeling often returns. Many find RLS strongest in the evenings, making it hard to fall or stay asleep. That’s why it’s seen as both a movement disorder and a sleep disorder.
How Common Is RLS?
About 10% of adults experience Restless Leg Syndrome, while 2–3% have severe symptoms affecting their quality of life. RLS can affect anyone, but it’s more common in women, especially during pregnancy or after age 40. Kids can also have it, but it’s often mistaken for growing pains or hyperactivity.
What Does RLS Feel Like?
No two people describe RLS the same way, but here are common sensations:
- Tingling or pins and needles
- Creeping or crawling feelings under the skin
- Itching or burning
- Throbbing or pulsing
- A sense of restlessness or internal agitation
- A deep ache or buzzing
- A strange energy in the legs that makes you want to kick or shake them
These symptoms usually worsen at night and improve with movement. Many people pace around or stretch at midnight just to find some relief.
What Causes Restless Leg Syndrome?
The exact cause of RLS isn’t fully known, but research links it to dopamine dysfunction in the brain. Dopamine controls movement, and when those pathways don’t work right, it can cause issues like RLS.
RLS can be primary (idiopathic), meaning it runs in families with no clear cause, or secondary, linked to other health conditions. Here are some common triggers and conditions:
– Iron deficiency (with or without anemia) – Pregnancy, especially in the third trimester – Chronic kidney disease – Peripheral neuropathy (often from diabetes or alcohol use) – Parkinson’s disease – Spinal cord injuries – Certain medications (like antihistamines, antidepressants, or antipsychotics) – Sleep deprivation or chronic stress
If RLS runs in your family, symptoms may start earlier and worsen with age. If it’s caused by another condition, treating that issue can sometimes lessen the symptoms.
When Should You See a Doctor?
Occasional leg restlessness isn’t necessarily RLS. But if you regularly experience:
- An uncontrollable urge to move your legs, especially at night
- Strange sensations that ease with movement but return when still
- Difficulty falling asleep or staying asleep due to leg discomfort
- Daytime fatigue or trouble concentrating from poor sleep
it’s time to see your doctor. A diagnosis often relies on your symptoms and medical history. While there’s no single test for RLS, your doctor may order blood tests to check iron levels and kidney function or rule out other causes.
Can Restless Leg Syndrome Be Cured?
There’s no permanent cure for RLS, especially in idiopathic cases. But many effective ways can manage the symptoms and help you sleep better. Here’s what helps.
1. Check Your Iron Levels Iron deficiency is a major cause of RLS—even if you're not anemic. Your doctor can check your ferritin levels (iron stores). If they’re low, iron supplements may improve symptoms. Always consult a doctor before supplementing, as too much iron can be harmful.
2. Adjust Medications Some medications, like certain antihistamines (e.g., Benadryl), antidepressants, or antipsychotics, can worsen RLS. If your symptoms started after a new prescription, talk to your doctor about alternatives.
3. Practice Good Sleep Hygiene Keeping a consistent sleep schedule, creating a calming bedtime routine, and limiting screen time before bed can help. Poor sleep can worsen RLS symptoms, creating a frustrating cycle.
4. Get Moving — But Not Too Much Moderate daily exercise (like walking, swimming, or gentle stretching) can help reduce symptoms. But overdoing it—especially intense workouts late in the day—might make things worse. Listen to your body.
5. Try Warm Baths or Cold Compresses Soaking in a warm bath before bed can relax your muscles. Some find relief with cold packs, heating pads, or alternating hot/cold treatments.
6. Reduce Caffeine, Alcohol, and Nicotine These can aggravate RLS—especially close to bedtime. Cutting back, even a little, can help calm your legs at night.
7. Use Leg Massagers or Foam Rollers Gentle leg massage, especially with essential oils like lavender or magnesium creams, can bring temporary relief. A foam roller can also help ease tension in your calves and thighs.
8. Explore Medication (When Needed) For moderate to severe RLS, doctors may prescribe medications like:
– Dopamine agonists (e.g., pramipexole, ropinirole) – Anti-seizure meds (e.g., gabapentin, pregabalin) – Benzodiazepines (for short-term sleep support) – Opioids (used cautiously for extreme cases)
These medications can be effective, but they’re typically used when lifestyle changes haven’t worked and symptoms impact sleep or quality of life.
9. Try Supplements (With Guidance) Some find relief from magnesium, folate, or vitamin B12—but evidence is mixed. It’s best to check for deficiencies before supplementing, and always talk to a healthcare provider first.
10. Keep a Symptom Journal Track what you eat, drink, do, and feel each day—and how your legs respond. Over time, you might spot patterns or triggers you can adjust naturally.
Living with Restless Leg Syndrome
RLS can be exhausting—both physically and emotionally. It’s hard to explain to others, unpredictable, and often leaves you sleep-deprived and irritable. But it’s also very real, and you’re not making it up.
Living well with RLS means recognizing it. Advocate for yourself at the doctor’s office, try lifestyle changes, or connect with a support group that understands your struggles. You don’t have to suffer in silence (or restlessness).
Some nights will be better than others. Celebrate the good nights and be kind to yourself on the tough ones. Don’t give up on finding relief. You deserve rest.
Final Thoughts
If your legs keep you up at night, find out why. Restless Leg Syndrome is common, manageable, and treatable—but only if you acknowledge it and take action. Whether you’re new to RLS or have dealt with it for years, the path to better sleep and calmer nights is within reach. Sometimes it’s as simple as an iron supplement. Other times, it takes more trial and error.
But remember: you are not alone, and you don’t have to live at the mercy of your restless legs forever.
