Often there isn’t a clear reason why people get restless legs syndrome. It can run in families and happens to people who are living with a chronic condition or taking certain medications.Often there isn’t a clear reason why people get restless legs syndrome. It can run in families and happens to people who are living with a chronic condition or taking certain medications.

Managing restless leg syndrome works best when you play an active role. 

• Try to figure out if there is a cause for your restless leg syndrome,
• Is it better or worse at different times?
• What helps or makes it worse?

You may want to use a symptom diary to record information about your restless leg syndrome. Tracking this information will help you talk to healthcare team about your restless leg syndrome.

Physical steps you can try:

• Medication: If you take medication for your restless legs, take it as prescribed so your symptom doesn’t get too bad. 
• Gentle exercise: If it is safe for you, do gentle exercises like walking, swimming, and riding a stationary bike every day. 
• Daily Stretching: Stay flexible by stretching every day. 
• Leg Massage: A gentle leg massage sometimes helps.
• Heat or cold: Applying heat or ices packs to the area may help. Be careful if you have nerve damage from diabetes.
• Create a sleep routine: Go to bed and get up the next day at the same time every day. Try not to nap in the afternoon or evening.
• Don’t try and force sleep: If you can’t fall asleep within 20 minutes, get up and do something you find relaxing in a dimmed light. Get back into bed when you feel sleepy.
• Create a sleep-friendly bedroom: Use your bedroom for sleep (and sex) only. Keep your bedroom cool, quiet and comfortable.
• Avoid: Using mobile phones, tablets or computers in bed. Also avoid watching TV 60-90 minutes before bed. The light from these can affect the hormones that make you feel sleepy.
• Limit or stop: Alcohol, caffeine and nicotine to see if your symptoms get better. These can make your restless legs worse.

Mental activities you can try:

• Think positively: Positive thinking may ease restless legs.
• Distract yourself: Do something that you enjoy to try and keep yourself mentally busy. For example, crossword puzzles, Sudoku, needlework, or video games.
• Relax: Try meditation, mindfulness, or relaxation therapy. Learning to relax and to change the way you think may help you cope with restless legs. 
• Relaxation techniques you can try at home. Ask if someone on your healthcare team can help you get started. You can also learn some on your own. Some techniques include: 
• Progressive muscle relaxation: Focus on slowly tensing and then relaxing each muscle group.
• Deep breathing exercises: Slow your breathing to the point where you are as relaxed in your breathing as possible. Breaths should be deep and fill your lungs. 
• Meditation: Sit or lie in a comfortable position for 20 minutes. Be aware of your breathing, your sensations (including your pain), your thoughts, and feelings. 
• Guided Imagery: Form mental images to take a visual journey to a peaceful, calming place or situation. 
• Yoga: Can relax your breathing, ease muscle tension, and energize your mind and body.
• Massage: Helps reduce all over muscle tension and pain, which can help you relax.
• Hydrotherapy: It uses flowing water to relax muscles.
• Music and art therapy: Listening, playing music, drawing and painting can help you to relax.

Speak with your healthcare team if restless legs syndrome is a problem for you. Your worries and questions are important to you and them. Your healthcare team may speak to you about the different medications you can take.

• Let them know if you think your medical condition or medications are the reason for your restless legs.
• Let your healthcare team know if a medication is working for you or if you’re having side effects. There are different types of medications that can help restless legs syndrome, you may have to try a few different ones to know what  works for you.
• Talk to them before taking over-the-counter medication, including vitamins and herbal remedies.

Tips on sharing your symptoms with your healthcare team:

• Make some notes about your restless legs symptoms and tell your healthcare team about them.
• Has there been a change in your restless legs syndrome?
• What does your restless legs feel like? How bad is it?
• When does it happen and how long does it last?
• What makes it better or worse? What have you tried already?
• Make a list of all the medications you are taking including over the counter medications.