How do I stop restless legs immediately?
Once restless legs starts, intervene early. Don’t lie there for hours battling with your legs.
Does exercise help with the restless legs syndrome?
Once the acute restless feelings starts in the legs some simple exercises can help. Walking around the room or the house can help dissipate some of the uncomfortable symptoms. Some simple leg exercises that work the muscles prove helpful. Heel raises are good at working the calf muscles (see instructional video: 11 Heel Raises). Typically I do 3 sets of 10 reps of heel raises. Another leg exercise you can try is squats. Squats basically work out most of the leg muscles. (See an instructional video for squats here: The Beginner's Squat: Perfect this Basic Bodyweight Squat.
Consistent daytime moderate exercise such as walking, cycling or yoga can help in the prevention of RLS starting or decreasing the intensity of restless legs (see Lifestyle page).
Is a warm bath helpful in the restless legs syndrome?
Dissolving magnesium sulfate (Epsom salts) in a warm bath is a popular remedy to treat the acute RLS symptoms of "creepy" "crawly" leg sensations. Magnesium is known for its ability to help relax muscles and soothe tension. Since RLS involves uncomfortable, involuntary muscle sensations, this relaxation can provide a calming effect. The warmth of the bath itself acts as a heat therapy, which can help increase circulation and distract the nervous system from the uncomfortable, even distressing, sensations associated with RLS.
Having a bath before bed at the same time every night signals to the brain that it is time to sleep. This may improve relaxation and sleep onset.
Stretches for the restless legs syndrome
Focus on the calves and hamstrings. A simple "wall stretch" (stepping one foot back and pressing the heel into the floor) can, in some cases, provide quick relief. Doing a stretching exercise routine before bed (every night) may release leg muscle tension and improve circulation. It also signals to the brain that it is time for bed improving sleep onset and lessening the RLS once you go to bed.
Do leg massages help with the restless legs syndrome?
Figure 4: Woman massaging calf
In response to the acute uncomfortable RLS symptoms a leg massage may alleviate the unbearable leg sensations. The firm, consistent pressure of a massage provides strong sensory input to the legs, feet, thighs, calf muscles (whichever is causing distress), which can act as a distraction from the nerve sensations that trigger the urge to move. The physical act of massage can increase blood flow to the affected areas, which may provide temporary soothing relief. Massaging the muscles in the legs can help reduce tension and tightness that often exacerbate the "creeping" or "crawling" sensations associated with RLS.
Figure 2: Man in a bath
Figure 3: Man stretching a leg
Figure 1: Woman doing squats
Three sets of ten squats seems to help. Heel lifts and squats are ideal leg exercises to do in the comfort of your own room. Once restless legs at night starts my little exercise routine is to do some leg wall stretches (see below) followed by heel lift and squats. This usually provides some relief from the "aching", "creeping", "crawly" leg sensations.
Do heat or ice packs help with the restless legs syndrome?
The application of heat or ice packs may reduce the uncomfortable leg sensations. Applying a heating pad before bed can help relax muscles and increase circulation, which may reduce the intensity of RLS symptoms. Using an ice pack or a cold compress can help numb the area and disrupt the unpleasant "creeping" or "crawling" sensations associated with RLS. Alternating between hot and cold may provide a sensory change that distracts the nervous system from the RLS symptoms.
Figure 5: using a cold pack to relieve symptoms
It is entirely possible to do self massage. If there is an understanding partner they may do the massage for you while you relax. Like hot baths a lifestyle change of having a massage at the same every night, before bed, trains the brain into expecting sleep making sleep onset easier.
Did you know there are 5 stages of sleep? Stage 1 and 2 are light sleep, stage 3 and 4 are deep sleep and then there is REM (rapid eye movement / dreaming sleep). For most adults, approximately 50% to 60% of total sleep time is spent in light sleep. About 15% to 25% of time is spent in deep sleep. And then 20% to 25% of time is spent in REM sleep. Light sleep is the bridge to the more restorative stages (3 and 4). Deep sleep (also known as slow-wave sleep) is the most restorative phase of the sleep cycle. Deep sleep is when the body and brain perform critical maintenance tasks.
What role does sex play in the restless legs syndrome?
Sexual intercourse can interact with RLS, but research is limited and individual experiences vary. Sex or masturbation that leads to orgasm may help with the acute symptoms of RLS. Orgasm is involved with the release of a cocktail of neurotransmitters one of which is an increase in dopamine. Low dopamine is a factor leading to RLS (see Dopamine). It may be that dopamine released during sex counteracts the intrinsic low dopamine. Other mechanisms by which sex may reduce RLS symptoms are:
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Physical movement interrupting symptoms
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Release of endorphins and other inhibitory chemicals
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Relaxation and reduced attention to uncomfortable sensations
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See the article "4 Ways to Keep RLS From Hurting Your Sex Life" from WebMD and "Masturbation calms restless leg syndrome" published in NewScientist for more information.
Does mental stimulation help with restless legs syndrome?
RLS is a neurological condition. Engaging in activities that require mental focus is a recognized strategy for providing "mental distraction," which can help delay or reduce the uncomfortable sensations associated with RLS. Tasks like reading, doing crossword puzzles, or playing games, redirects your brain's focus away from the sensations in your legs.
Using a vibrating pad or peroneal nerve stimulation to treat restless legs syndrome
Using a vibrating device placed on or behind the legs is an effective, drug-free way to find relief from RLS. A noninvasive, nonpharmacological device that uses high frequency stimulation of the peroneal nerve has been successfully trialled to relieve RLS symptoms and has been approved by the FDA.. For more information visit the peroneal stimulation page.
Prevalence
Although many patients find some relief with the strategies above, rarely do these efforts completely eliminate symptoms.
​For more information, see the "Treating RLS" section from the National Institute of Neurological Disorders and Stroke ​and the "Treatment strategy" section from the Restless Legs Syndrome Foundation and the "Treatment" description of RLS from the National Heart, Lung and Blood Institute.
Dolphins sleep with only half their brain. Meanwhile the other half brain stays alert looking out for danger, breathing and swimming. After one hemisphere of the brain has had a adequate amount of sleep the sleep swaps to the other hemisphere. While one side of the brain is sleeping the opposite eye is closed with the other eye open. There is no evidence to suggest that dolphins have restless fin syndrome. No one has checked it out.
Last reviewed: 08/09/2026