How to Sleep with Restless Legs and Arms: Effective Tips for a Peaceful Night

If you’re reading this, chances are that you have restless legs and arms syndrome (RLS/RAS), an unpleasant condition where a person feels the urge to move their legs or arms while resting or sleeping. It’s estimated that RLS affects up to 10% of the population worldwide, with women more likely to experience it than men. This condition can significantly disrupt your sleep and affect your daily life.

Here are some tips on how to sleep better with restless legs and arms:

1. Understand what triggers your RLS/RAS

RLS is often linked with underlying health conditions such as iron deficiency, kidney failure, peripheral neuropathy, Parkinson’s disease, and pregnancy. Certain medications like antidepressants or antipsychotics can also trigger RLS symptoms. Identifying specific triggers for your condition can help you manage it more effectively.

– Keep a journal of when symptoms occur
– Consult a doctor about underlying health conditions
– Talk to a pharmacist about medication side effects

2. Practice relaxation techniques before bedtime

Stress and anxiety can worsen RLS symptoms by causing muscle tension in the body. Practicing relaxation techniques such as deep breathing exercises, yoga stretches, or meditation before going to bed can help calm down your mind and relax your muscles.

– Try progressive muscle relaxation techniques
– Take a warm bath before bedtime
– Use aromatherapy oils like lavender

3. Change Your Sleeping Position

Sleeping position plays an important role in managing RLS symptoms; some people find relief by elevating their feet while others prefer sleeping on their stomachs since it reduces pressure on the hips/legs.

– Experiment with different sleeping positions
-Try using pillows/body cushions for added support
– Use a recliner instead of a bed

4. Exercise Regularly

Regular exercise can help relieve RLS symptoms by improving circulation and reducing stress levels in the body. Aim for at least 30 minutes of moderate-intensity exercise daily.

– Choose low-impact exercises like yoga or swimming
– Avoid exercising late in the evening
– Consult your doctor before starting any new workout routine

5. Consider Medication as Last Resort

In severe cases, medication may be prescribed to manage RLS symptoms. However, most medications have side effects and should only be used as a last resort after trying non-pharmacological interventions.

– Discuss medication options with your doctor
– Be aware of potential side effects
– Only use medication as directed


Managing restless legs and arms syndrome requires patience and commitment to finding what works best for you. By understanding triggers, practicing relaxation techniques before bedtime, changing sleeping position regularly performing regular exercise, and considering medication as a last resort when all else fails; you can achieve better quality sleep no matter how persistent your RLS/RAS may seem!