Ever had an urge to move your legs at night that ruins sleep? That's restless leg syndrome (RLS). About one in ten adults experience it at some point — for some it's occasional, for others it wrecks nights and daytime focus. This page gathers practical, no-nonsense information so you can spot RLS and act fast.
RLS feels like crawling, tingling, itching or aching deep inside the calves or thighs. Symptoms come on or worsen during rest and improve with movement. They usually start or get worse in the evening or night, and they can make falling asleep or staying asleep hard. If you feel worse when trying to relax and moving helps, think RLS.
There isn't one clear cause for most people. Common contributors are low iron or low ferritin, kidney disease, diabetes, pregnancy, peripheral neuropathy, and certain medicines (some antihistamines, antidepressants, antipsychotics). RLS can run in families — genetics play a role too.
Diagnosis is based on your symptoms and history. A doctor will ask when symptoms occur, what helps, and check for restless legs problems that mimic RLS like leg cramps or arthritis. Blood tests often include iron studies (ferritin), kidney function, and glucose. Keep a short sleep-and-symptom diary for a visit — it helps the clinician see patterns.
Start with low-risk fixes. If ferritin is below about 50 ng/mL, iron supplements often help — but only after a blood test and doctor's sign-off. Regular moderate exercise, keeping a sleep schedule, and avoiding late-night caffeine or alcohol can cut symptoms. Small habits like leg stretches, calf massage, or a short walk at bedtime offer fast relief for many people.
When lifestyle changes aren't enough, medications may be needed. Options include gabapentin or pregabalin, dopamine agonists (used carefully), and sometimes low-dose opioids for severe cases. Every medicine has trade-offs; talk to your doctor about side effects and long-term plans. If a current medication might be causing RLS, your clinician can suggest alternatives.
Non-drug aids can be surprisingly effective: compression socks, pneumatic compression devices, warm baths, and cold packs. Cognitive-behavioral strategies for insomnia help when RLS disrupts sleep. If symptoms are sudden, very severe, or causing extreme daytime sleepiness, seek medical review quickly — untreated severe RLS can affect safety at work or while driving.
Living with RLS means trying a few strategies and tracking what works. Keep a log of triggers, treatments, and sleep. Stay open with your health team — solutions often come from combining small changes, correct testing, and the right medication if needed. If you want, check our linked articles on peripheral neuropathy, sleep hygiene, and medicines that can cause or help RLS.
If symptoms keep you awake despite basic fixes, ask for a referral to a sleep specialist or neurologist. Some drugs cause 'augmentation' — symptoms get worse over time — so long-term follow-up matters. Track severity and side effects, and update your doctor regularly. Stay proactive.
Restless Leg Syndrome (RLS) can be a real challenge during long flights, but I've found some helpful strategies to manage it. First, I make sure to book an aisle seat for easy leg stretching and movement. Second, I stay hydrated and avoid caffeine or alcohol, as they can worsen RLS symptoms. Third, I wear compression socks to promote blood flow. Lastly, I try to take short walks and do some in-flight exercises to keep my legs active and minimize discomfort.
Callum Laird | May, 29 2023 Read More