If it’s hard to sleep because it feels like you need to keep moving your legs, you aren’t crazy.
You may have restless legs syndrome (RLS), a neurological disorder that causes a strong, uncomfortable urge to move your legs. And while moving them relieves the symptoms, the constant urges can make it nearly impossible to get a good night’s sleep.
“Restless legs syndrome usually causes symptoms at night, often when lying down or sitting,” said Camelia Musleh, MD, a neurologist with Endeavor Health. “It can feel like a tingling, crawling, ache, or even itching and electric, and can make it hard to fall asleep and stay asleep.”
It’s not very common. A recent survey found 13% of Americans say they have been diagnosed with RLS.
There isn’t one clear cause of restless legs syndrome, but there are some things that are known to trigger it.
Primary RLS, the most common form, has a strong genetic connection. Secondary RLS can result from a range of factors, including an iron deficiency — which is a main cause — certain medications, health conditions like diabetes, kidney disease or pregnancy.
Restless legs syndrome can be exacerbated by over-the-counter medication, smoking, or caffeine or alcohol consumption.
“If you’re feeling symptoms of restless legs syndrome, it’s important to talk with your doctor to sort out what might be causing those symptoms,” Dr. Musleh said. “Chronic sleep deprivation from RLS can affect your mood, cognition and overall wellbeing, and present other health risks.”
Medication can treat the symptoms of restless legs syndrome, though people with mild cases may be able to find relief with some lifestyle adjustments, such as:
- Modifying your diet to include more iron (e.g., lentils, spinach), magnesium (e.g., nuts, leafy greens, bananas), folate (e.g., asparagus, avocados), and vitamin B12 (e.g., eggs, salmon), while reducing processed sugars.
- Staying hydrated, while avoiding caffeine, tobacco and alcohol
- Not eating late at night
- Exercising regularly
- Reducing stress
- keeping a regular bedtime and wake up time schedule
If symptoms are keeping you up, try using heat or ice packs on your legs or massaging them.
If sleep is an ongoing struggle, your symptoms are getting worse over time or are disrupting your daily life, be sure to see your doctor.
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