Lifestyle factors in the Restless Legs Syndrome
Does exercise help the restless legs syndrome?
Moderate regular exercise is often recommended as a way to help manage the symptoms of restless legs syndrome. Activities in the daytime such as walking or yoga, can help with RLS in the evening. Exercise may help by improving blood circulation, reducing muscle tension, and lowering stress levels, which are factors that can trigger or exacerbate RLS. Establishing a consistent exercise routine is more beneficial than intense, sporadic workouts. Regular exercisers are 3.3 times less likely to have RLS than non-exercisers. For those individuals living with RLS, one study suggests that regular exercise reduces severity of the symptoms by an average of 40 percent. See the "Lifestyle" section from the Restless Legs Syndrome Foundation.
Avoid strenuous exercise in the evening/night as this may worsen the RLS.
What lifestyle changes will help the restless legs syndrome?
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Avoid caffeine after 12PM as it is a stimulant.
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Cut down on nicotine as it is a stimulant.
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Don’t drink alcohol as this disturbs the natural sleep cycle leading to worsening RLS.
For more information, see the "Treatment" section of RLS from the Brain Foundation and the "Treating RLS" section from the National Institute of Neurological Disorders and Stroke.
Does my diet affect the restless legs syndrome?
Did you know that the foods you eat may influence the Restless Legs Syndrome (RLS). Firstly, there are some foods to avoid namely drinks containing caffeine (e.g., coffee, energy drinks). Alcohol interferes with sleep cycles including the circadian rhythm. This worsens RLS.
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High-sugar diets and highly processed foods are linked to inflammation, which may negatively impact RLS symptoms.
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There are some foods that may help relieve some of the RLS leg discomfort and the urge to move. Iron is a critical factor in RLS. Red meat, poultry, seafood, beans, lentils, and iron-fortified cereals are all high in iron.
Magnesium helps muscles relax and supports proper nerve function. Foods containing magnesium include almonds, cashews, peanuts, spinach, edamame, and black beans.
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Folate (B9) is essential for healthy nerve and cell function. Dark leafy greens (spinach), liver, and legumes are sources of Folate.
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Potassium aids in muscle contraction and nerve impulses. Foods containing potassium include Bananas, leafy greens, and various fruits/vegetables.
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So eat well and hopefully the RLS will reduce.
See the "Lifestyle" section from the Restless Legs Syndrome Foundation.
For more information, see the "Treatment" description of RLS from the National Heart, Lung and Blood Institute.
Does good sleep improve the Restless Legs Syndrome (RLS)?
Sleep and the RLS are really the chicken and the egg. On one hand sleep deprivation worsens RLS. However, RLS can cause sleep deprivation. In any case adopting good sleep habits can help you fall asleep and stay asleep—a problem for many people who have RLS. Good sleep habits include:
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Keeping the area where you sleep cool, quiet, comfortable, and as dark as possible.
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Making your bedroom sleep-friendly. Remove things that can interfere with sleep, such as a TV, computer, or phone.
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Going to bed and waking up at the same time every day. Some people who have RLS find it helpful to go to bed later in the evening and get up later in the morning.
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Avoiding staying in bed awake for long periods in the evening or during the night.
Last reviewed 31/07/2026