🌙 1. Create a Consistent Bedtime Ritual

RLS often worsens when routines are disrupted.
Springtime changes—longer daylight, warmer nights—can throw off your body's internal clock.

Building a gentle, predictable evening ritual can help:

• Dim the lights 1–2 hours before bed

• Keep a set bedtime (even on weekends)

• Include calming activities: reading, warm bath, stretching

Routines train your nervous system to expect rest—and can subtly quiet restless sensations over time.

🍵 2. Try RLS-Friendly Evening Drinks

What you drink in the evening matters.
Some people find relief by swapping caffeine, alcohol, and sugary drinks for calming alternatives:

• Herbal teas like chamomile, peppermint, or rooibos

• Decaf green tea (rich in antioxidants without the caffeine)

• Warm water with a squeeze of lemon or a pinch of magnesium powder

Hydration, warmth, and soothing flavors all send relaxing signals to your body before sleep.

Curious?
Check out our full RLS-Friendly Teas & Drinks Guide for more ideas.

🧦 3. Embrace Gentle Foot Wrapping (The Sock Trick)

One simple, strangely effective trick?
Wrap a soft sock or cloth gently around your foot—underneath and over the top—before bed.

Not tight, just a light, grounding sensation.

Many people with RLS say this tactile grounding helps reduce the “crawling” or “buzzing” feelings that drive them crazy at night.
And best of all? It costs nothing to try.

Learn more about the Sock Trick for RLS here.

🧘‍♂️ 4. Light Movement and Deep Stretching

Movement during the day is crucial—but so is gentle, targeted stretching at night.

Focus on slow, mindful stretches for:

• Calves

• Hamstrings

• Feet and toes

• Lower back

Try combining light stretching with slow breathing exercises.
You're not "exercising" — you're teaching your body to slow down and release tension.

🌿 5. Boost Natural Magnesium Intake

Magnesium supports muscle function and nervous system balance—both critical for managing RLS.

Without rushing into supplements, you can start by adding magnesium-rich foods to your meals:

• Dark leafy greens (spinach, kale)

• Nuts and seeds (almonds, pumpkin seeds)

• Avocados

• Bananas

Small, steady increases can gently support your system over time.
(Always check with your doctor if you're considering higher-dose supplements.)

💬 Final Thoughts

Not every tip will work for every person.
RLS is deeply personal—and sometimes unpredictable.
But small, calming actions added consistently over time can make a real difference.

This spring, be gentle with yourself.
Experiment. Notice what feels good.
And remember: even small wins are worth celebrating. 🌸

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• 💌 Joining the email list

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Thank you for being here. You’re never alone.