Medically reviewed by Sanjiv Lakhanpal, MD, FACS, and Khanh Q. Nguyen, DO, RPVI, on November 1, 2025
If you’ve ever settled into bed only to feel an uncomfortable tingling or urge to move your legs, you know how frustrating it can be. For many people, this experience is caused by restless legs syndrome (RLS), a condition that makes it difficult to relax and fall asleep.
Restless legs typically worsen at night, just when you need rest the most. The sensations can range from mild to intense, often described as crawling, pulling, or throbbing deep in the legs.
If restless legs are keeping you awake at night, you don’t have to struggle alone. The specialists at Center for Vein Restoration (CVR) can help uncover the underlying cause and guide you toward lasting relief. In the meantime, there are simple, evidence-based steps you can take at home to ease discomfort and sleep more soundly, starting with these four practical tips for calming restless legs and promoting better rest.
📞 Call Center for Vein Restoration at 240-965-3915
📅 Or book online HERE
A consistent nighttime routine signals your body that it’s time to slow down. Gentle habits before bed can relax your mind and reduce RLS discomfort.
Set aside 30 minutes before bedtime to unwind. Dim the lights, silence notifications, and try calming activities such as gentle stretches, yoga, or meditation. A warm (not hot) bath can also soothe your muscles and improve circulation.
If your legs tend to feel restless around the same time each night, begin your wind-down earlier. Relaxation exercises such as deep breathing or mindfulness can help quiet the nervous system and prepare you for sleep.
Consistency in these simple practices can make a meaningful difference in promoting a smoother transition from a busy day to a restorative night’s sleep.
Movement is essential for easing restless legs, but timing is key. Regular daytime activity helps improve circulation, reduce tension, and prevent symptoms from flaring up at night. According to the Sleep Foundation, moderate daily exercise such as walking, yoga, or gentle stretching can significantly lessen restless legs symptoms and support better sleep.
If you spend long hours sitting at work, while traveling, or watching TV, try to stand or stretch every 30 to 60 minutes to keep blood flowing. Avoid intense workouts close to bedtime, as they can overstimulate your body. Instead, focus on light, relaxing movement earlier in the evening to help your legs stay calm when it’s time to rest.
Balanced, consistent activity not only promotes better sleep but also supports long-term vein health, helping you wake up refreshed instead of restless.
Your diet can significantly affect how your legs feel at night. Stimulants such as caffeine, alcohol, and nicotine can trigger or worsen restless legs symptoms, especially later in the day. According to the Mayo Clinic, identifying and avoiding common dietary triggers, along with addressing iron or magnesium deficiencies, can play a key role in symptom relief.
Certain nutrients also play a role in muscle and nerve health. Deficiencies in iron, magnesium, or folate can contribute to leg discomfort. Include iron-rich foods like lean meats, beans, and spinach, as well as magnesium-rich foods such as nuts, seeds, and whole grains.
Stay hydrated to prevent cramps and stiffness. If you’re considering supplements, talk with your physician first to make sure they’re a good fit for you.
Mindful eating supports circulation, muscle relaxation, and more restful sleep from the inside out.
If your symptoms continue despite lifestyle changes, it’s time to look deeper. Restless legs can sometimes be linked to underlying vein or circulation issues, such as chronic venous insufficiency. When blood doesn’t flow efficiently back to the heart, it can pool in the legs, leading to discomfort, swelling, and that restless urge to move.
The encouraging news is that these conditions are treatable. A vascular specialist can perform simple, noninvasive tests to see if vein disease may be contributing to your symptoms. Your Center for Vein Restoration physician may recommend certain dietary supplements for you, as well.
At CVR, our board-certified physicians specialize in identifying and treating vein disorders that may worsen restless legs. Many patients find that once vein function improves, their sleep and comfort improve too.
If restless legs keep you awake, don’t wait. Relief often begins with understanding what’s causing your symptoms and getting the right treatment.
Occasional restlessness may come and go, but if it’s interfering with your sleep or quality of life, it’s time to seek professional care. Contact a vein specialist if:
Early evaluation can make a big difference. Many patients notice improvement soon after addressing the underlying cause, and most vein assessments are quick, painless, and often covered by insurance.
Living with restless legs can be exhausting, but you’re not alone, and relief is within reach. You can take meaningful steps toward better rest and improved wellbeing with a calming evening routine, regular movement, healthy nutrition, and professional care when symptoms persist.
At CVR, we understand how much leg discomfort can impact your nights (and your days). Our compassionate vein specialists are here to help you uncover the cause and create a treatment plan tailored to you.
Don’t let restless legs steal another night’s sleep!
📞 Call Center for Vein Restoration at 240-965-3915
📅 Or book online HERE
Are there sleep positions that help restless legs?
Yes. Sleeping on your side with a pillow between your knees can reduce pressure and improve circulation. If you prefer lying on your back, elevating your legs slightly with a pillow or wedge can also help. Avoid crossing your legs while resting, as this can restrict blood flow and worsen discomfort.
Can certain medications trigger or worsen restless legs?
Some medications can make RLS symptoms worse. These include certain antihistamines, antidepressants, and antipsychotic drugs that affect dopamine or nerve function. According to the Cleveland Clinic, several commonly prescribed medications may aggravate restless legs sensations or make them more noticeable. If you think your medication might be contributing to your symptoms, don’t stop taking it on your own; talk with your physician about possible alternatives or adjustments.
Does lack of sleep make restless legs worse the next day?
It can. Poor sleep can create a cycle where fatigue amplifies restless legs sensations the following night. When the body is overtired, the nervous system becomes more reactive, which may make the urge to move stronger. Prioritizing rest, maintaining a consistent sleep schedule, and managing triggers can help break this cycle and restore balance.
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