Lifestyle and home remediesBy Mayo Clinic Staff
Making simple lifestyle changes can help alleviate symptoms of RLS/WED.
Dec. 10, 2014
- Try baths and massages. Soaking in a warm bath and massaging your legs can relax your muscles.
- Apply warm or cool packs. Use of heat or cold, or alternating use of the two, may lessen your limb sensations.
- Try relaxation techniques, such as meditation or yoga. Stress can aggravate RLS/WED. Learn to relax, especially before bedtime.
- Establish good sleep hygiene. Fatigue tends to worsen symptoms of RLS/WED, so it's important that you practice good sleep hygiene. Ideally, have a cool, quiet, comfortable sleeping environment; go to bed and rise at the same time daily; and get adequate sleep. Some people with RLS/WED find that going to bed later and rising later in the day helps in getting enough sleep.
- Exercise. Getting moderate, regular exercise may relieve symptoms of RLS/WED, but overdoing it or working out too late in the day may intensify symptoms.
- Avoid caffeine. Sometimes cutting back on caffeine may help restless legs. Try to avoid caffeine-containing products, including chocolate and caffeinated beverages, such as coffee, tea and soft drinks, for a few weeks to see if this helps.
- Restless legs syndrome. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/restless_legs/detail_restless_legs.htm. Accessed Nov. 30, 2014.
- Tarsy D. Clinical manifestations and diagnosis of restless leg syndrome in adults. http://www.uptodate.com/home. Accessed Nov. 30, 2014.
- Tarsy D. Treatment of restless leg syndrome in adults. http://www.uptodate.com/home. Accessed Nov. 30, 2014.
- Garcia-Borreguero D, et al. The long-term treatment of restless legs syndrome/Willis-Ekbom disease: Evidence-based guidelines and clinical consensus best practice guidance: A report from the International Restless Legs Syndrome Study Group. Sleep Medicine. 2013;14:675.
- Silber, MH, et al. Willis-Ekbom Foundation revised consensus statement on the management of restless legs syndrome. Mayo Clinic Proceedings. 2013;88:977.