5 RLS Tips That Actually Work (and 3 That Don’t) Restless Legs Syndrome (RLS) can feel like a mystery. One night you’re fine, the next you’re pacing the room at 2am wondering if you’ll ever sleep again. If you’re like most people with RLS, you’ve probably tried everything from bananas to baths to bizarre stretches that don’t seem to do much. After talking to others with RLS and testing countless remedies, I’ve narrowed it down. Here are 5 things that actually help — and 3 that sound good, but rarely work.
✅ 5 RLS Tips That Actually Work
1. Magnesium (but not just any kind)
Many people with RLS are low in magnesium, but not all supplements work equally. Magnesium glycinate or magnesium citrate are more easily absorbed than the cheaper oxide form. Take it about 30 minutes before bed.
Tip: Always check with your doctor before starting new supplements.
2. Cool your legs
Using a cold compress, cooling blanket, or sticking your feet out of the bed can help calm the sensations. Some people swear by cooling gel pads or foot fans.
3. Stretch — but gently
A few minutes of deep calf and hamstring stretching before bed can sometimes take the edge off. Overstretching or anything too aggressive can make things worse.
4. Cut caffeine (especially after noon)
Caffeine is a huge trigger for RLS symptoms. Even if you think it doesn’t affect you, try cutting it out after midday for a week and see what changes.
5. Keep your sleep routine consistent
Going to bed and waking up at the same time every day can reduce how often symptoms show up. Your body loves rhythm — especially when your legs don’t.
🚫 3 Things That Sound Good (But Rarely Work)
1. Drinking tonic water
It has quinine, which used to be used for leg cramps. But there’s no strong evidence it helps RLS, and it can interact with medications.
2. Massage guns
While massage might feel good at the time, most people find that strong vibration or deep tissue work irritates RLS later that night.
3. Going for a long walk right before bed
It’s tempting to "walk it off," but overstimulation can backfire. Light movement is good — but don’t exhaust yourself before sleep.
Final Thoughts
RLS is different for everyone, but finding what truly helps you means a lot of trial and error. Keep track of what works, listen to your body, and be kind to yourself on the tough nights.
If you’ve got a tip or trick that works for you, email me — I’d love to hear it.
This post is not medical advice. Always consult your healthcare provider before making changes to your treatment plan.
