Heat, cold, massage
One home remedy for RLS is the application of warm packs and cool packs to the muscles. Some people find that alternating heat and cold can ease the leg pain and achiness associated with RLS. You can also relax the muscles in your legs by soaking in a warm bath or whirlpool. Massage your lower legs, or ask someone to do it for you. This may be especially helpful just before you go to bed.
Exercise and relaxation
Perform some type of moderate exercise every day. Don’t overdo it with bursts of exercise, and don’t exercise late in the day. A brisk 30-minute walk is not just good for your legs, it’s good for your overall health. Leg stretches may also be particularly helpful for this condition.
Stress and muscle tension can trigger your RLS symptoms. Try to build in some relaxation time before going to bed. Meditation, tai chi, and yoga are good ways to relax the body and mind and reduce tension.
Sleep environment
RLS interferes with sleep and causes fatigue. One way to break the cycle is to stick to a sleep schedule. Go to bed at the same time every night and get up at the same time every morning.
Create a bedtime routine that involves doing something relaxing prior to getting into bed. For example, take a warm bath, read a book, or meditate. Think about your sleep environment, and consider removing digital clocks, electronics that glow, and anything work-related from your bedroom. Invest in comfortable linens and make your bedroom an oasis for rest and relaxation.
Vitamins and minerals
In some cases, deficiencies of certain vitamins and minerals, such as iron, folic acid, magnesium, and vitamin B may cause RLS. Before you increase your use of dietary supplements (or begin using them), talk to your doctor. Even OTC dietary supplements can react with medications.
In the case of vitamins, it’s certainly possible to get too much of a good thing. Blood tests can determine exactly what vitamins or minerals you’re lacking. Your doctor can prescribe the correct supplement and a safe dosage.