You’re desperately trying to doze off, but your legs didn’t get the memo—they’re achy and uncomfortable, and you feel like you can’t keep them still. If that sounds familiar, you may be dealing with restless legs syndrome (RLS). Luckily, a few simple restless leg syndrome self-care strategies can soothe your symptoms and help you get the sleep you’re craving.

Officially known as Willis-Ekbom Disease, restless legs syndrome (RLS) is a neurological condition that causes unpleasant sensations in the legs, along with an irresistible urge to move them. Walking, stretching or moving your legs may provide temporary relief.

According to the National Institute of Neurological Disorders and Stroke, symptoms of RLS typically strike at night, but they can also happen during other long periods of rest, like a plane ride. While these sensations can vary from person to person, the most common symptoms of restless legs syndrome include:

 Because RLS can interfere with your ability to get a good night’s sleep, you may also experience symptoms of sleep loss during the day, such as fatigue, mood changes, difficulty concentrating or anxiety.

“RLS is often linked to low iron levels, dopamine imbalances and genetics,” says Raj Dasgupta, MD, a board-certified internal medicine and sleep medicine physician and Chief Medical Advisor for Sleepopolis.

Hormone changes may also trigger RLS symptoms. According to research in the International Journal of Environmental Research and Public Health, women are twice as likely as men to experience RLS, and it’s more common (and more severe) during pregnancy or menopause. 

“Certain habits can make it worse, like too much caffeine, alcohol or nicotine,” Dr. Dasgupta adds. Other possible culprits include certain medications, long periods of sitting and exercising too late in the day.

While the uncomfortable sensations can be disruptive, there are a few things people with RLS can do throughout the day to lessen symptoms. Add these restless leg syndrome self-care strategies to your daily routine to get relief.

“If [your] iron levels are low, getting more iron through diet may help,” Dr. Dasgupta says. The recommended daily intake of iron for women is between 8 and 18 mg per day, and just one cup of cooked spinach can provide around 6 mg of iron. Leafy greens also provide magnesium and folate, which help to support muscle and nerve function, Dr. Dasgupta adds.

You can also boost your intake through iron supplements, but talk to your doctor first. Consuming too much iron can pose serious health risks. (You can learn about iron deficiency without anemia here.) 

A study published in Movement Disorders Clinical Practice found that patients who did stretching exercises just three times a week saw a significant difference in their RLS symptoms after eight weeks.

“Simple stretches like calf stretches, toe touches and ankle rolls can relieve tension,” Dr. Dasgupta says. “Some people also find that lightly massaging their legs or stretching before bed reduces nighttime discomfort.”

You can check out some restless leg syndrome self-care stretches in the video below:

A survey published in the Journal of Sleep Research found that exercise helped alleviate RLS symptoms for more than half of participants. “Gentle movement tends to be best—walking, yoga and swimming can all help,” Dr. Dasgupta says. 

But when you exercise is just as important. A majority of survey participants said that morning exercise improved their symptoms, while evening exercise made them worse. So steer clear of intense exercise too close to bedtime.

“Dehydration can sometimes make RLS worse,” Dr. Dasgupta says. Guidelines from the National Academies of Sciences, Engineering and Medicine recommend that women should get around 11.5 cups of fluid per day, although around 2 cups will come from water-rich foods like vegetables.

If having trouble drinking that much plain water, you can also sub in coconut water, fruit-infused seltzers and herbal teas. Just limit your intake of caffeinated drinks and alcohol, because they can worsen restless leg syndrome symptoms.

“Stress can definitely make RLS worse, so finding ways to relax is important,” Dr. Dasgupta says. “Meditation, deep breathing, progressive muscle relaxation and even gentle yoga can help. Doing these in the evening, an hour or so before bed, can be especially helpful to wind down and ease symptoms.”

Sleep and restless leg syndrome can become a vicious cycle. RLS can disrupt your sleep, and that sleep loss can make RLS symptoms worse, disrupting your sleep even more.

So if you’ve been dealing with restless leg syndrome, maintaining a consistent bedtime is a smart self-care strategy to improve sleep quality and minimize symptoms. Dr. Dasgupta recommends these tips:

If you’ve tried all of the above and RLS is still keeping you up at night, let your healthcare provider know. “If symptoms are severe or getting worse, it’s worth talking to a doctor about underlying causes or medication options,” Dr. Dasgupta says. 

Severe cases of RLS may be treated with iron supplements, opioids or anti-seizure medication. The FDA also recently approved a therapeutic device called the Tonic Motor Activation (TOMAC) System, which activates the muscles while you sleep to help relieve that antsy feeling.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.