If you live with Restless Legs Syndrome (RLS), you already know how frustrating it can be — especially at night when all you want to do is sleep. While there’s no one-size-fits-all cure, many people find that certain habits and triggers make their symptoms worse. Here are 5 common RLS triggers you can actually do something about — and how to take control of them tonight.
☕ 1. Caffeine (Even the Hidden Kind)
We all know coffee and energy drinks can interfere with sleep, but for people with RLS, caffeine can also directly worsen the urge to move your legs.
Where it hides: chocolate, black/green tea, pre-workout powders, and even some decaf coffee.
What to try:
Switch to naturally caffeine-free drinks like rooibos, chamomile, or calming blends like those in our Free RLS Tea Guide.
🍷 2. Alcohol (Yes, Even That Glass of Wine)
Alcohol may seem like it helps you relax, but it can actually disrupt your sleep architecture and increase nighttime leg movement.
If you’ve noticed your RLS symptoms are worse after drinking, try skipping alcohol for a few nights and track the difference.
📝 Pro tip: Use a symptom tracker to spot patterns — even one small change can make a big impact.
📱 3. Screen Time Before Bed
Blue light from phones, tablets, and TVs delays melatonin release and can overstimulate your nervous system — the last thing you want when your legs are twitchy.
Try this instead:
Dim your lights an hour before bed
Switch to night mode on your devices
Or better yet, swap your screen for a calming tea and journal
🍬 4. Sugar & Late-Night Snacks
Blood sugar swings can trigger restlessness and poor sleep. Some people with RLS report flare-ups after eating sweets or heavy meals in the evening.
🥄 What helps:
Keep dinners light and balanced
Skip dessert after 8pm
Try a small handful of almonds or banana slices instead
😰 5. Stress & Anxiety
Stress is a huge RLS amplifier. Even if your body is tired, your nervous system might still be wired — and that tension often shows up as leg discomfort.
🧘♂️ What helps:
Stretching before bed
Deep breathing
Magnesium glycinate supplements
Listening to calming ambient music or ASMR
🌙 Final Thoughts
You don’t have to change everything at once. Pick one trigger you suspect might be affecting you, and try adjusting it for a few nights. Most importantly — track how you feel.
You might be surprised at how much control you actually have.
