How to Sleep With Restless Legs Syndrome

If you’ve ever felt an uncontrollable urge to move your legs right when you’re trying to sleep, you’re not alone. Restless Legs Syndrome (RLS) is a frustrating condition that makes it tough to get the deep, restful sleep you need. And when you’re tossing and turning all night, everything from your mood to your energy levels takes a hit.

But don’t worry—you’re not doomed to a lifetime of sleepless nights. With the right approach (and the right mattress), you can calm those restless legs and finally drift off without a fight. Let’s talk about what helps, what doesn’t, and how to set yourself up for better sleep.

Why Is Restless Leg Syndrome Worse at Night?

It’s the cruelest trick: your legs feel fine during the day, but the second you get comfy in bed, they start tingling, twitching, and begging to move. Why?

One theory is that RLS symptoms flare up when you’re at rest because your body isn’t distracted by movement. Additionally, research suggests that restless leg syndrome and sleep apnea often overlap, meaning people with one condition may be more likely to experience the other. Sleep disruptions from apnea can make RLS symptoms feel even worse at night.

So what can you do? Start by making a few key changes to your nighttime routine.

How to Stop Restless Legs So You Can Sleep

There’s no single cure for RLS, but a combination of lifestyle adjustments, sleep-friendly products, and home remedies can make a huge difference.

1. Stretch Before Bed

A few gentle stretches can loosen up tight muscles and help your legs settle down. Try these before bed:

• Calf stretches – Stand facing a wall, press one foot back, and stretch your calf.

• Hamstring stretches – Sit on the floor with one leg extended and reach toward your toes.

• Ankle circles – Rotate your ankles in circles to improve blood flow.

2. Upgrade Your Mattress

If your mattress isn’t giving you the right support, any sleep problem (including RLS) will feel worse. A good mattress helps you relax and keeps your body in proper alignment so your muscles aren’t working overtime.

At Bedzzz Express, we recommend these top picks for people struggling with restless legs:

• Beautyrest Black Series One Plush Mattress – Provides premier materials and advanced sleep technology to keep your body comfortable all night.

• Tempur-Pedic TEMPUR-ProAdapt Hybrid Mattress – Conforms to your body to relieve pressure points and minimize nighttime movement.

• Purple RestorePremier Soft Mattress – Features the GelFlex® Grid to adapt to movement without trapping heat, which can be a game-changer for RLS.

3. Try Heat or Cold Therapy

Sometimes, applying a heating pad or cold pack to your legs can ease the uncomfortable sensations. Some people swear by warm baths before bed, while others find relief with ice packs. Experiment to see what works best for you.

💡 Tip: If you’re unsure whether heat or cold works better for you, try alternating them. A warm bath followed by a cool compress can sometimes provide the best relief.

4. Adjust Your Sleep Position with an Adjustable Base

An adjustable base can be a lifesaver for RLS sufferers. Raising your legs slightly can improve circulation and ease discomfort, reducing the urge to move. The Cahaba 1.0 Adjustable Base (available at Bedzzz Express) allows you to elevate your legs with the push of a button, making it easier to find a position that soothes restless legs.

5. Watch What You Eat & Drink

Certain foods and drinks can make RLS worse, while others might help. Here’s what to keep in mind:

• Avoid: Caffeine, alcohol, and too much sugar, especially in the evening.

• Try: Foods high in magnesium (like nuts and leafy greens) and iron (like lean meats and beans) to support healthy muscle function.

• Drink: Some people find that tonic water (which contains quinine) or herbal teas with valerian root and chamomile help calm their symptoms.

6. Optimize Your Bedding for Comfort

Restless legs can make it hard to get comfortable, so the right bedding makes a difference. Look for breathable, soft sheets and supportive pillows to create a sleep setup that makes it easier to relax.

• DreamFit DreamChill Enhanced Bamboo Sheet Set – Incredibly soft and cooling to prevent overheating.

• Cahaba Bedding Perfect Position Pillow – Provides a cooling gel layer and adaptive memory foam that responds to you.

7. Consider Magnesium or Iron Supplements (If You’re Deficient)

Low iron or magnesium levels can make RLS symptoms worse. If your doctor approves, taking a supplement might help. Magnesium glycinate is often recommended for its muscle-relaxing benefits.

Explore Mattresses at Bedzzz Express

A great night’s sleep can transform your days, and we’re here to help you find the perfect fit. 

Visit one of our mattress store locations in Alabama, Georgia, or contact us to find out if you want to upgrade your mattress. Check out our top mattress brands, like Beautyrest, Tempur-Pedic, and Purple. 

With our 3-year exchange policy and 2-year extended warranty, you can shop with confidence, knowing you're covered long after your purchase. We also offer other bedding accessories, like comfortable mattress toppers and supportive pillows, to enhance your sleep experience further. Start sleeping better tonight!

Shop our mattress collection today!

Related readings from our blog:

• Is Your Sleep Account Bankrupt

• Worry and Its Effect on Your Well-Being

• Can Seasonal Changes Affect Sleep?

FAQ: Restless Legs and Sleep

1. How do I stop restless legs immediately?

Try stretching, taking a warm bath, or using a heating pad. Raising your legs with an adjustable base can also help.

2. What deficiency causes restless legs?

Iron deficiency is a common cause, but low magnesium levels can also contribute to symptoms.

3. What is the best mattress for restless legs?

A medium mattress can help by supporting your body and minimizing discomfort.

4. Do bananas help with restless legs?

Bananas contain magnesium and potassium, which can support muscle function. While they’re not a cure, they may help some people.

5. Does drinking lots of water help restless legs?

Staying hydrated is important for muscle health, but too much water before bed might lead to frequent trips to the bathroom, disrupting sleep.