Restless Legs Syndrome – Self-Care Treatments

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If you suffer from RLS, there are steps you can take to sleep more soundly, including the following:

• Maintain a consistent sleep schedule.
• Keep a sleep diary so you can identify and monitor sleep disruptions.
• Walk or stretch when your legs feel uncomfortable.
• Practice relaxation techniques such as yoga, meditation, or biofeedback.
• Take a hot bath.
• Use a heating pad or ice pack on your limbs.
• Keep your mind engaged by reading, working on a crossword puzzle, or having a conversation while you are at rest.
• Massage limbs when symptoms occur.
• Take over-the-counter pain medication, such as acetaminophen or nonsteroidal anti-inflammatory drugs, for leg pain.
• Do low to moderate levels of exercise (very vigorous exercise tends to worsen RLS).

Some people also find short-term use of over-the-counter sleep aids helpful in easing sleep problems associated with RLS. However, since you could become dependent on these drugs and they have a potential for causing side effects, consider them a temporary measure only.