9 Ways to Relieve RLS Symptoms

To alleviate your Restless Leg Syndrome (RLS) symptoms, you don’t need to rely on prescription medications. Simple lifestyle changes, over-the-counter pain relievers, exercise, and other home remedies can go a long way in helping you stop feeling uncomfortable and focus on relaxing instead of worrying about your RLS symptoms. By taking note of the 9 ways to relieve RLS symptoms below, you can alleviate your RLS quickly and effectively without relying on prescription medications.

1) Eat foods rich in magnesium

Magnesium is a mineral that helps with muscle movement, as well as bone and teeth formation. However, many people suffer from magnesium deficiency—which can lead to restless leg syndrome. One way you can get more magnesium in your diet is by eating foods like spinach, almonds, beans, yogurt and even chocolate! To learn more about how you can get more magnesium in your diet and help treat your restless leg syndrome naturally, read our guide on 9 Ways to Relieve RLS Symptoms.

2) Take an OTC medication for RLS

Exercise helps relieve symptoms of restless leg syndrome. The reason for that is unclear, but researchers have theorized that endorphins produced by exercise might alleviate certain symptoms. Regular workouts also have many health benefits overall, including reducing stress and improving sleep. However, you can also relieve symptoms with simple lifestyle changes and over-the-counter pain relievers—especially if your exercise tolerance is low. If you choose to take medication, make sure it’s safe for you before trying it and never combine different types of drugs unless your doctor specifically tells you to do so. Also, be aware that some medications used to treat restless leg syndrome—including benzodiazepines—have potentially serious side effects. Those risks should be weighed against any potential benefits they may offer.

3) Exercising regularly helps relieve symptoms

Regular exercise is great for your health, and it can also help relieve symptoms of restless leg syndrome. According to Mayo Clinic experts, a daily 15-minute walk or another light exercise that involves repetitive movement helps reduce symptoms. If you struggle with persistent and debilitating restless leg syndrome symptoms, however, talk with your doctor about additional treatment options.

4) Get enough sleep each night

Research suggests that getting 7 hours of sleep each night will help minimize or eliminate your restless leg syndrome symptoms. Also, make sure you’re eating a healthy diet—foods rich in calcium and magnesium are especially important. And stay hydrated with plenty of water throughout the day. Be sure to exercise daily as well; physical activity can relieve some of your discomforts and improve circulation in your lower extremities. Finally, if your symptoms continue, you may need an over-the-counter pain reliever or a prescription medication.

5) Reduce stress where possible

Stress is a known contributor to pain and discomfort, so reducing stress levels will help you relieve your restless leg syndrome symptoms. Start by practising one or more of these stress-relieving techniques: meditation, yoga, getting adequate sleep, taking time for yourself regularly—whatever works best for you. You can also follow a healthy diet and try drinking at least eight glasses of water per day.

6) Consider body mass index (BMI) and caloric intake

While your BMI might not directly cause your restless leg syndrome (RLS), studies have shown that people with high BMIs are at an increased risk of developing it. Other factors may also play a role, such as caffeine and alcohol intake, sleep habits, diet, and even genetics. Be sure to watch your diet and address other health concerns like sleep apnea if you can. Your doctor can help you determine whether lifestyle changes are right for you.

7) Try natural supplements like valerian root and passionflower

Pain relievers and other medications can treat symptoms of restless leg syndrome, but they don’t get to the root of your health problems. Look for home remedies that are healthy and natural. Some people find relief by taking herbal supplements like valerian root or passionflower; others find that natural sleep aids—like melatonin, which is normally produced in our bodies—help them relax their muscles and fall asleep more easily.

8) Try getting adequate Vitamin B6

While most research has been done on medications, it appears that having enough vitamin B6 in your diet may also help reduce symptoms of restless leg syndrome. Try adding more foods rich in B6 into your diets, such as chickpeas, salmon, tomatoes, and mushrooms. If you don’t notice a difference within a few weeks, try increasing your intake by taking Vitamin B6 supplements. When taking supplements for RLS or any other condition or symptom, always speak with your doctor first.

9) Schedule regular doctor visits

Because our bodies change and evolve, it’s important to schedule regular doctor visits so that your physician can monitor any changes. This way, you won’t be left wondering whether a new pain or symptom is normal—and you can start treating symptoms early before they get out of hand.

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