Can meditation ease restless legs syndrome symptoms?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Restless legs syndrome can be debilitating but you don’t have to suffer in silence. Learn all about the condition and how to use meditation to find relief.
Ever been relaxing on the couch and suddenly your legs absolutely have to move? You might try to ignore it, but you just… can’t. It feels like there’s an itch that just won’t quit. This sometimes frustrating state is called restless leg syndrome and it can keep you up at night (and turn your sleep upside down).
Restless leg syndrome (RLS) can seriously interfere with your quality of life, but thankfully there are ways to manage it. By meditating, you may be able to stop your symptoms from triggering a stress response and help you deal with these frustrating sensations.
What is restless legs syndrome?
A lot of people think that restless legs syndrome is just restlessness or a bad habit, but it’s an actual medical condition that causes people to feel an uncontrollable urge to move their legs. It can affect anyone, though it does tend to be more common in middle-aged and older adults.
Typically a person feels a tingling, itching, or crawling sensation that just won’t go away until they move their legs. A lot of the time people experience this at night when they’re trying to relax or sleep. As a result, it can lead to sleep problems, exhaustion, and frustration.
The other frustrating part of RLS is that symptoms tend to get worse as a person rests. Long car rides, naps, or even vegging out on the couch can be tortuous for someone with RLS.
What causes restless legs syndrome?
It’d be nice if we knew the exact causes of restless legs syndrome, but unfortunately doctors and researchers are still trying to figure it out. Thankfully though, they have identified some common triggers and risk factors that can make a person more likely to wrestle with RLS.
Genetics: RLS can run in families, especially if your symptoms start before you turn 40.
Dopamine imbalance: If you have an imbalance of dopamine, a brain chemical that controls your muscle movements, your brain may not be functioning properly, and this could mean you might develop RLS.
Iron deficiency: Low levels of iron in your brain could possibly cause you to experience restless legs syndrome.
Pregnancy: For some women, RLS develops during pregnancy, especially in the third trimester.
Certain conditions: Diabetes, kidney disease, or peripheral neuropathy may increase your likelihood of experiencing RLS.
Medications: Certain medications like antidepressants, some antihistamines, or antipsychotic drugs can make your RLS symptoms worse. Reach out to your doctor to see if you can explore other options if you suspect this is happening for you.
Lifestyle factors: Drinking too much caffeine or alcohol or smoking can potentially trigger RLS or intensify your symptoms.
8 possible treatments for restless legs syndrome
While there isn’t a cure for RLS, there are many ways you can manage it to significantly reduce your symptoms and improve your quality of life.
Here are 8 ways you can try to get the restful night sleep you deserve.
1. Change up your lifestyle
Changing up your daily routine can sometimes make a huge difference. Try cutting back on caffeine, alcohol, and tobacco — especially in the afternoon and evening. All three of these could potentially make your RLS symptoms worse.
Try this: Do your best to go to bed and wake up at the same time each day. This can train your body to relax more easily and help reduce nighttime flare-ups.
2. Move your body
Adding regular light exercise into your day like walking, swimming, or yoga can also help ease your RLS symptoms.
Try this: Exercise earlier in the day if you can, as working out too close to bed as intense workouts can make things worse.
3. Consider medication
It’s not a cure, but medication that balances dopamine levels can potentially provide people experiencing moderate to severe RLS with some relief.
Try this: Medications like anti-seizure drugs, pain relievers, and sleep aids also can help reduce your RLS symptoms. Talk to your doctor to see if any of these prescriptions might be able to help you.
4. Add iron supplements into your life
Low iron is a common trigger for RLS. If this is the case for you, consider adding iron supplements into your diet to potentially help reduce your symptoms. (It’s worth noting that even if your overall iron levels seem normal, low iron specifically in your brain could still be contributing to your RLS.)
Try this: Talk to your doctor about receiving iron therapy—even if you aren’t technically anemic—as sometimes this can help with your RLS.
5. Massage and stretch-it-out before bed
Before bed, massage your legs or stretch. Gentle massages not only ease muscle tension but can also trigger the release of feel good chemicals in your body, which can help you relax.
Try this: As you wind down, start stretching your calf muscles, then move onto your hamstrings, before ending with your thighs. This can help improve circulation and slowly relax your legs.
6. Meditate and incorporate relaxation techniques into your life
Stress often can make RLS symptoms worse. Consider adding regular meditation into your life as it can slowly train your brain to better manage your RLS sensations. It can also reduce the frequency of flare-ups.
Try this: To help calm your nervous system, look into deep breathing exercises (here are 10 types to try) or guided meditation.
7. Try heat and cold therapy
Applying warm or cool packs to your legs can also potentially reduce your discomfort. You might even consider switching on and off between the two.
Try this: Before bed, take a warm bath to help your muscles relax and make it easier to fall asleep.
8. Use weighted blankets
To calm your nervous system, look into getting a weighted blanket. They can help provide you with a soothing feeling that can help reduce your nighttime restlessness.
Try this: If weighted blankets aren’t your thing, consider compression socks, which can help reduce your urge to move by applying gentle pressure to your legs.
How to use meditation to ease restless legs syndrome symptoms
Meditation can help reduce stress and teach your brain to respond differently to discomfort. Over time, this could lead to fewer RLS flare-ups.
When you meditate, you can shift your focus away from the frustrating sensations and toward your breath and soothing sounds. This can create a sense of calm that can make your symptoms feel more manageable. It can also help improve your sleep quality, which is critical, because poor sleep can make RLS worse.
Here’s a simple meditation guide you can follow.
Find a quiet and comfy space
It’s great if you have a room dedicated to meditation, but all you need is a spot that makes you feel relaxed.
Pick a place in your home where you can sit or lie down in a way that doesn’t put pressure on your legs. If you have a favorite cozy chair, sit there. If you love your bed, make that your spot!
Get your body nice and relaxed
Choose a position that won’t cause your RLS symptoms to act up. If it feels good to sit with your feet flat on the floor, do that. If you prefer to cross your legs or lie down flat with a pillow under your knees, make that your position.
The goal is to make your body feel comfy because the more relaxed you are, the easier it will be to focus. And if you’re still having a hard time figuring out what works best for you, here are five seated positions you can try.
Zero in on your breathing
When you’re ready, close your eyes and take a few deep breaths. Zero in on the sensation of air moving in and out of your body. Let yourself breathe normally. You don’t need to change it in any way.
If your legs start to feel restless, that’s okay. Just acknowledge it, and then gently bring your focus back to your breathing.
Try a body scan meditation
Body scan meditation can help to relax each part of your body, which can be great for RLS.
All you’re doing is slowly bringing your awareness to different parts of your body. Start with your head and then work your way down to your toes. Pay special attention to your legs when you get there. If you notice tension or restlessness there, try to imagine your legs softening and releasing.
💙 Listening to Tamara Levitt’s body scan meditation on Pain could be a good place to start.
Listen to guided meditations
If meditation is a completely new thing for you, try some guided sessions to help make it easier on yourself. The Calm app offers sessions that focus on body awareness, stress relief, and sleep, which can be great for helping to ease RLS symptoms.
💙 Listen to Jay Shetty’s Sigh of Relief meditation to help you restore some calm and release some tension.
Be patient and consistent
Meditation usually works best when you practice it regularly. Aim to set aside around 10-15 minutes a day, and if during this time, your mind wanders or you feel restless, that’s okay! Keep going.
When these moments arise, be kind to yourself and remind yourself that your body and mind will slowly get better at settling down over time. If self-compassion doesn’t come naturally to you, here are 10 ways you can cultivate it.
Combine meditation with breathing exercises
Deep breathing exercises can enhance meditation’s calming effects. A simple technique you could try is the 4-7-8 method.
With this technique, you inhale for four seconds, hold for seven, and then exhale for eight. This helps to slow down your heart rate and signal to your body that it’s time to relax. When you’re relaxed, it’s a lot easier to resist the urge to move your legs.
No sweat though if this method isn’t calling your name. Here are seven other deep breathing exercises you can try.
Meditate before catching those Zzz’s
RLS symptoms usually hit the hardest at night before bed. If you start to feel the need to move your legs, consider doing a short meditation session to help calm you down and make it easier to pass out.
And if you’re still having a hard time, try pairing meditation with a warm bath or some gentle stretching. (Here are seven bedtime stretches you can test out.)
💙 Listen to Kirat Randhawa’s Bedtime Body Scan meditation to also help relax your body before bed.
Restless legs syndrome meditation FAQs
Can meditation completely cure restless legs syndrome?
Meditation isn’t a magic cure for restless legs syndrome, but by reducing your stress and calming your nervous system, it can help you manage symptoms.
And if you regularly meditate, you might find that the intensity and frequency of your flare-ups diminish over time. Some people even find that meditation helps improve their ability to relax and sleep.
Are there specific guided meditations tailored for RLS?
If you’re experiencing RLS and want specific guided meditations to help ease your symptoms, there are ones out there that can help.
Look for mediations that focus on relaxation, body awareness, and sleep to make it easier for you to unwind and shift your focus away from your RLS sensations.
You can also try body scan meditations to help you release tension in different parts of the body — here’s a step-by-step guide.
How often should I meditate to see results for RLS symptoms?
There’s no set number of days that’ll ensure you see results for RLS symptoms, but consistency can help you to see results quicker. To make it easy on yourself, aim for at least 10–15 minutes of meditation every day.
By practicing regularly, your mind slowly gets trained to manage discomfort in a better way. It also can help lower your stress, which could reduce your RLS symptoms. And if your symptoms act up at night, try meditating before bed to help get you in a more relaxed state before dozing off.
Can movement-based practices like yoga or tai chi help with RLS?
Yes, practices like yoga and tai chi can help reduce your symptoms by focusing on slow, mindful movements that calm your body and mind without overstimulating your legs. They also can help promote circulation, relax your muscles, and lower your stress.
No need to overdo it though. Even just 15–20 minutes a day can help.
What are some other natural remedies that complement meditation for RLS relief?
There are plenty of natural remedies that may help ease your RLS symptoms. Here are some that you can try in tandem with meditation that can, over time, help to soothe you and improve your sleep quality:
Taking a warm bath
Massaging your leg
Using a weighted blanket
Taking iron and magnesium supplements (talk to your doctor before starting a new supplement)
Wearing compression socks
Applying heat and cold packs to your leg
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