Natural Restless Legs Solutions Deliver Better Sleep

By Dr. Scott Olson, ND Posted November 26, 2024

“Is there anything to help restless legs so I can sleep?”

–  RestLESS

Hi RestLess,

Restless legs syndrome (RLS) is a chronic neurological disorder. It triggers an uncontrollable urge to move your legs.

Folks who battle RLS often describe it as an aching, tingly, or crawling sensation. Symptoms frequently worsen when you’re resting.

RLS can also cause jerking movements of the legs—and, as you can imagine, that can really mess with your sleep.

When I have a patient with RLS, I typically present them with some natural approaches that have helped many others find real relief:

• Iron and magnesium: Low levels of these minerals are often linked to RLS. Try eating more iron-rich foods like spinach, lentils, and pumpkin seeds. Magnesium-rich foods include nuts, avocados, and bananas.
• Stretching and yoga: Light stretching or gentle yoga before bed can help relax your muscles and ease RLS symptoms.
• Warm bath or shower: A warm bath with Epsom salts an hour before bed can help relax your muscles and improve circulation. Or, a warm shower right before turning in can do the same.
• Massage: Try massaging your legs before bed or using a foam roller to help ease tension.
• Herbal remedies: Some with RLS find relief with valerian root or chamomile tea, known for their calming properties.
• Exercise: Regular moderate exercise during the day can improve sleep quality and reduce RLS symptoms.
• Limit triggers: Cut back on common RLS triggers, including caffeine, alcohol, and nicotine—especially in the evening.
• Cold and hot therapy: Many folks find relief by alternating hot and cold packs on their legs.
• Acupuncture: This traditional Chinese medicine technique can help relieve RLS symptoms.

When patients ask me which solution to start with, I typically recommend giving a warm bath or shower a try. It’s free and easy to do, and many of the folks I’ve treated for RLS report that it works wonders.

Remember, checking in with a healthcare provider to rule out any underlying conditions is always a good idea. And be patient… it might take some trial and error to find what combination of solutions works best for you.

P.S. 8-hour myth is BUSTED… do THIS to sleep like a baby.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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