While in bed have you ever had the intense urge to get up and run a mile or do 100 squats even though all you want to do is go to sleep? Have you ever experienced a creepy crawly sensation in your legs that keeps you up at night? If so, you may be among 12 million Americans who suffer from Restless Leg Syndrome or RLS.
If you didn't already know, Restless Leg Syndrome is a neurological disorder that primarily affects the legs (and the arms too on occasion) that is often hereditary. It mostly affects women especially those who are pregnant. People who suffer from RLS often experience aches, pains, tingling, twitching, burning, spasms, and other unpleasant sensations in the legs while lying down or sitting. The symptoms are aggravated by rest and relieved by constant movement. People with RLS often toss and turn at night or get up frequently to get some measure of relief but find it doesn't help. As soon as they lay back down symptoms promptly return. Coupled with a serious lack of sleep RLS can really affect a person’s quality of life by causing fatigue and incessant drowsiness during the day.
Doctors will tell you that there is no known cure for Restless Leg Syndrome and are all too happy to serve you a cocktail of opioids, tranquilizers, anticonvulsants, and even Parkinson’s disease medications…not to mention the additional medications needed to counteract the side effects of these drugs. Honestly, who doesn’t want a nice dose of nausea, fatigue, or amnesia along with a chance to reduce their RLS symptoms? Sadly, a lot of people. RLS is maddening enough for even the most crunchy individual to consider prescribed medicines.
Fortunately, there are a few Restless Leg Syndrome home remedies that not only relieve symptoms but can stop them altogether. I have suffered from occasional RLS since my early twenties so I know what it’s like to toss and turn as your precious sleep is being stolen away from you. After a few years of trial and error, I can now say that I am symptom-free!
Here’s what I’ve learned about the causes of RLS and how to manage it naturally without harsh medications.
What Causes Restless Leg Syndrome?
I know RLS can be maddening, but what causes restless legs to begin with? What causes restless legs at night?
It turns out that there isn't one straightforward answer. Restless leg syndrome can be caused by various things ranging from hormonal imbalances to nutritional deficiencies.
I've compiled a list below that covers the most common causes for RLS and how to use home remedies and natural alternatives to help get rid of it.
Hypothyroidism and Estrogen Dominance
Estrogen has a funny way of creating havoc when there’s too much of it floating freely in the body. For one, too much estrogen in the body depletes B-vitamins which in turn causes neurological issues. These problems often manifest themselves as those all too familiar creepy-crawly sensations in the legs.
Estrogen dominance can be caused by:
• Improper diet- Too much process foods
• An overburdened liver- The liver is focusing on dealing with the toxic overload of bad lifestyle choices. This lets excess hormones recirculate into the bloodstream
• Menopause
• No ovulation
• Prescribed artificial estrogen
• Frequent contact with xeno/phytoestrogens in our environment like plastics and soy products
Having thyroid problems affects our estrogen levels tremendously and getting your condition under control is one of the best ways to relieve RLS symptoms. Supporting your liver with herbs like milk thistle and dandelion root is also a good place to start. Getting your blood tested by your GP is also recommended.
B-vitamin Deficiency
As mentioned above, B-vitamins play an important role in our neurological health. Without proper supplementation through a healthy diet, our nervous system begins to lose its ability to communicate between our brain and the rest of the body. This often contributes to RLS.
Magnesium Deficiency
One of the most common causes of RLS is magnesium deficiency. Magnesium is needed to help release excess calcium from the cells so that smooth muscles can relax for sleep. When we are deficient, these muscles can cramp, tighten, twitch, involuntarily jerk, and even cause the ever so pleasant Charlie horse.
Unfortunately, it is very difficult to get enough magnesium in your diet through food.
This is due to four main reasons:
1. Soil depletion which in turn makes crops deficient in magnesium
2. Magnesium is very difficult to absorb in the digestive tract
3. Stress causes us to burn through our stores of magnesium more quickly
4. Medications like birth control pills, Maalox, and Ritalin deplete magnesium
Sounds a bit hopeless, doesn’t it? However, there is light at the end of the tunnel – magnesium just so happens to absorb well through the skin. Some of the best ways to get it are magnesium oil, Epsom salt, magnesium flakes, and a highly absorbable form that you can take internally known as pico-ionic magnesium. These can be used daily to keep your magnesium levels up.
Anemia
Some studies have shown a correlation between iron deficiency and dopamine levels- a cofactor that plays an integral role in the etiology of RLS. Low dopamine levels can cause that fidgety sensation which is why Parkinson’s disease drugs work. They increase dopamine levels which help to relax the smooth muscles.
Now, before you run off to buy an iron supplement there is something you should consider.
First, magnesium and iron compete for the same receptor sites in the body so taking too much iron could actually decrease your absorption of magnesium. Over time this can cause your body to burn through your Magnesium stores too quickly, especially if you are prone to stress.
Second, if you have a damaged gut (i.e. leaky gut) supplementing with iron can actually make your deficiency worse. This is because these people often have an overgrowth of iron-loving bacteria that grow stronger with iron supplementation. If this is the case, you will need to heal your gut first before reaping the benefits of iron supplementation. If this is the case, all you can do is eat high-quality wholesome foods appropriate for your condition until you are able to take iron. I recommend the GAPS diet or Autoimmune Paleo Protocol.
Medication Side Effects
You may be surprised to learn that some of the medicines you take can contribute to RLS and even worsen its symptoms.
These medications include:
• Calcium channel blockers
• Anti-nausea drugs
• Tricyclic antidepressants
• Serotonin reuptake inhibitors (SSRIs)
• Lithium
• Phenytoin (an anticonvulsant drug)
• Some cold and allergy medications
I strongly encourage you to check the labels of any medication you take to see if RLS is a side effect. If so, you can take steps to work with your doctor on finding a suitable replacement.
The Top 6 Home Remedies for RLS
1. Exercise
Alright, so you had to see this one coming but I swear by it. Since I began exercising for 20-30 per day I have found that I sleep symptom-free. This is because exercise increases dopamine in the body. The more appropriately balanced your dopamine levels are the better you can manage RLS.
Some of my all-time favorite routines are:
• Focus T25- an intense 25-minute workout you do 5 days a week that makes you feel amazing!
• Jillian Michael’s 30 Day Shred- 20-25 minute workouts to get you moving
• P90x3- intense 30-minute workouts
You can also go hiking, take long walks, go swimming, go biking, or do any other exercise that really gets your legs pumping. The key here is a nice feeling "burn" from exercise. Anything less doesn't work as well so make sure to put in some effort if you can.
2. Diet
Eating a diet high in processed foods and sugar can severely overburden your liver. The excess toxins from such a diet can allow excess estrogen and other hormones to recirculate into the bloodstream. As discussed above, excess estrogen depletes both B-vitamins and magnesium, two integral factors for a healthy nervous system. Let's not forget that RLS is a neurological disorder so a healthy nervous system is integral to managing it.
I recommend avoiding all processed foods and drink, avoid gluten, limit alcohol and smoking as much as possible, and consider changing out all cooking oils to healthier options like coconut oil, avocado oil, and EVOO. Eat tons of fresh produce, organ meats, fresh fish, and healthy fats to help heal your gut to ensure a proper variety of essential nutrients.
3. Up Your Magnesium
This one is so easy to do and I bet it will make a HUGE difference in just a few days.
My favorite magnesium supplements/topical applications are:
• Ancient Minerals Magnesium Oil
• Life-flo Pure Magnesium Oil
• Life-flo Pure Nightime Magnesium Oil
• Magnesium Bath flakes
• Epsom Salts
• Trace Minerals Ionic Magnesium
• Natural Calm Magnesium (one of my favorites!)
The magnesium oils work especially well when sprayed on the bottoms of the feet before bedtime.
Never underestimate the power of magnesium! Try this remedy if nothing else.
For those of you who are crafty, you can try making magnesium bath bombs.
4. Up Your B-Vitamins
I high-quality B-vitamin will never go amiss in this day and age. Even people who eat meat can get deficiencies in B-vitamins especially B12.
My top B-vitamin supplements are:
• Jarrow B-Right
• Garden of Life Vitamin Code B Complex
• MegaFood Balanced B Complex
• Thorne Research Stress B Complex
• Red Clover, Oatstraw, or Nettle Tea
It is best to take B complex earlier in the day as it can increase energy levels and keep you up at night if taken too late in the evening. I often pair it with lunch for best results and it keeps me going through the afternoon.
5. Up Your Iron
I’m not so much a fan of taking straight iron due to its tendency to cause constipation. I am however a huge fan of food based iron supplements such as:
• Blackstrap Molasses
• Stinging Nettle Infusion or capsules
• Floradix Liquid Iron
• Gaia Plantforce Liquid Iron
• Solgar Desiccated Liver
• Perfect Desiccated Liver
These supplements do not cause digestive upset and are easily absorbed by the body. Make sure to take iron supplements earlier in the day and magnesium later in the evening so that both can utilize the available receptor sites in the body.
6. Take Relaxing Herbs
Believe it or not, taking strong sleep inducing herbs like valerian can actually increase RLS symptoms. However, there are a few herbs that are well suited to relieving RLS symptoms like:
• Chamomile tea (steeped until bitter) or tincture
• Kava Kava tea, tincture, or capsules
• St. John’s Wort tea, tincture, or capsules
These herbs are best taken about an hour before bedtime for best results.
Using these simple all natural remedies should give you results in as little as a few days. Some people are so deficient in magnesium that even just a single application on the bottoms of the feet can knock them out in no time. Everyone is different so listen to your body and see what works best for you!
What have been your favorite Restless Leg Syndrome home remedies?
Don't miss these other posts on RLS:
Natural Remedies For Restless Leg Syndrome
COULD IT BE RESTLESS LEGS SYNDROME?
Krystal says
I have had rls as long as I can remember, I’m so excited to see something posted that is not some new crazy drug to order ,( yes I have ordered it all lol) ! So I can’t wait to try the magnesium, I’m going to go straight to amazon and order it. Thanks for posting real life stuff .
Joe says
RLS has been bothering me for at least a year now. It bothers me some at night, but mostly in the morning, which is strange. It often occurs while I'm still trying to sleep, so when my parents wake up, I move into their bed, since it's bigger than mine and gives me more room to stretch my legs. My arms sometimes get it as well. It's no fun! Thanks for the advice! I drink warm relaxing tea before bed, never smoke, and almost never drink alcohol. I also take warm baths and exercise regularly. I also talked to someone who said thinking about something else instead, like saying the alphabet backwards, or counting down from 103 by 2s, can also help. Also, I no longer drink energy drinks, and have not for several years now.
Vikki says
Despite being pretty healthy, exercising and eating a balanced diet, taking liquid B complex (after discovering my tummy wasn't absorbing/digesting pills at all!), I've still had RLS since I was a kid, never knowing it was an actual 'condition'! I've found 2 things that really helped: 1 - stretching my legs before bed and/or even getting on the treadmill for just 5 minutes before bed...and 2 - listening to music as I fall asleep! There is newer research that indicates that RLS is a neurological condition, and I realized that when I watched a movie for a few hours before bed, my legs were calm as I sat still through the whole movie, but as soon as I went to bed, it was 'off to the races'! But if I put my headphones on with some relaxing music, it was 'off to sleep'! I wonder if it is some sort of distraction for an overactive brain...? Works for me, it's practically free, and might be worth a try if your condition's cause is neurological instead of physiological!
Tash says
This is some great insight you've shared, Vikki! Thank you! 🙂
Mr. Big L says
I had RLS for Many years...and tried everything, including all the things you lektion in the article. Tjen one day I found an old remedy that reduced my trouble by 90%. A bar of soap placed under the sheets next to my legs. It sounded so strange and offered no explanation as to how or why. But its cheap and it Works. I use 2 bars , it has to be real perfumed soap, the new eco-kind without soap, perfume dosent Work.
Kathy says
I have suffered from RLS since before there was a name for it and we called it jimmy legs, over 30 years. I'm very excited to try everything mentioned in this article. First thing, Epsom salt bath tonight. Then on to B12 and Iron. Thank you!
Tash says
Hi Kathy!
I hope it helped!
Jackie says
Excellent article. I'd like to add that camomile tea although helpful to most, can cause insomnia for people who have ragweed allergy.
Tash says
Wow! I didn't know this! Thanks for sharing Jackie!
Jackie says
It seems there are a lot of contributing factors to RLS. Too much starch as well as too much muscle meat (tryptophan) can both play a role. Ray Peat offers the science for both. I guess
moderation is key.
Kathy says
I have suffered from RLS since before there was a name for it and we called it jimmy legs, over 30 years. I'm very excited to try everything mentioned in this article. First thing, Epsom salt bath tonight. Then on to B12 and Iron. Thank you!
Tash says
Hi Kathy!
I hope the remedies worked out for you 🙂
petrp says
the best way for a peaceful sleep is drink before going to bed. 1 whisky glass of tonic water one shot like mids. it works right away.
Tash says
LOL
Carla says
I was having painful muscle cramps that would keep me from sleeping. My doctor said to take magnesium and quinine for relief. The quinine he said could be obtained from tonic water. I did not need the sugar, nor did I care for the taste of tonic water. I found Hawaii Pharm Quina, which is a tincture of the bark that quinine is sourced from. I take 400 mg of magnesium every day and the Quina tincture when I get the now occasional cramp and it has worked great for me. I hope this is helpful for others who get muscle cramps.
Tash says
Thank you for sharing Carla! I'll have to look into Quina tincture!
Jackie says
Interesting. Ray Peat often mentions that carbonated water is good for a person. I have tremendous respect for his work. I'm going to add that to my nightly regime, thank you very much.
Cy says
My sister suffered from RLS for many years. Last year she came upon a combination of Vitamins/Minerals which helped her so much, that she almost never complains about her legs anymore.
Vit C 1g (1,667%)
Magnesium 400mg
Iron 75mg
She spreads it out. The Vitamin C in the morning, Magnesium 200mg morning & evening, and the Iron 25mg breakfast/lunch/dinner.
She swears by this remedy, it has really worked for her.
Tash says
These are some great tips Cy! Thank you for sharing 🙂
Tee says
I went to a Health Food/ herbal store, and ask a vitamin speclalist for RLS help. I was advised to use Magnesium supplement. I purchased the Magnesium and I will say it has helped. I also must suggest you to b very careful to not over supplement Magnesium in your body. I took recommended amount daily and had a very embarrassing day when out at the mall. Magnesium when your body gets too much will be like a laxative. I have learned to use 2-3 times a week.
Tash says
Thanks for your input Tee! It's true that you should take a care when taking magnesium!
Darien says
AFFECT! It's AFFECT!
Nicole says
Strangely, my RLS is only in my feet. It's often aggravated by alcohol, which is too bad because I love a glass or two of wine with dinner. What helps (besides cutting out the alcohol) is a warm bath right before bed. It's time consuming, but oh so much better than tossing and turning. I'm going to try the iron, magnesium, and B vitamins, though. Hopefully, they'll make a difference.
Tash says
Hi Nicole!
The magnesium in particular should really help 🙂 Sometimes I also do some exercises like squats (if my legs are restless) or push-ups (if my arms are restless) and it helps too!
Sasha says
My daughter had her tonsils out and in turn took loratab for pain and zofran for nausea bc of the loratab. Needless to say within the first wk she had HORRIBLE rls! I started w a kid friendly magnesium supplement and BOOM! Two nights later she was sleeping like a lamb. I can't suggest magnesium enough! Thanks for the article!!!
Tash says
This is GREAT to hear Sasha! So glad it worked out 😀
Malika says
Can I also recommend a trip to a good chiropractor.
Nerves in the back can cause the same sensation in the leg.
It fixed the problem for myself and a few others I recommended it to.
Tash says
This is some very good advice indeed!
Christine Abbott says
Ok after 48 hrs of my legs going crazy. No sleep and gutter unable to go to work . I read this link and after much research and advice from holistic practioners I went and bought magnesium citrate and iron . I took both as soon as I got them. So 300 MG of mag and recommendEd dose of iron
Then at bedtime I took same dose od mag.
I had the absolute best sleep in such a long time. Didn't get up once!
I chose to go purchase the supplements however will definitely be going out to pick stinging nettle and fireweed to make tea .
Thankyou to all the folks who posted here!
Tash says
So happy that this worked out for you!!
Tom says
St. John's Wort makes RLS worse for me. Two things that have helped: Relaxis Pad. It's vibration on legs cancels out RLS feelings; plant-based whole food diet. Giving up meat and dairy also cleared up digestion problems and gave me more energy.
Tash says
Thank you for sharing Tom! This is some great information 🙂
Emily @ Recipes to Nourish says
Great post! I had no idea all of these. I guessed that magnesium had something to do with it. Thanks for sharing this helpful info.
Marjorie says
Great post! Fortunately, I've never had to deal with this, but will keep these remedies in mind for friends and family!
Jessica says
Great post, I pinned. I had horrible RLS after a very hard miscarriage. Lots of magnesium and cell salts helped me.
Renee Kohley says
Great ideas to have on hand! Sheesh that darn magnesium is responsible for like everything, eh?!