If your legs feel restless at night and the urge to move them keeps you awake, it may be restless legs syndrome. The NHS says it causes a strong need to move your legs and uncomfortable feelings such as tingling, throbbing or itching, and symptoms are usually worse at night when resting, affecting sleep. It suggests going to bed and waking up at the same time every day, exercising during the day, and a warm bath or leg massage, and says no caffeine after midday, no alcohol for at least 2 hours before bed, and no daytime naps. See a GP if it’s stopping you sleeping, affecting your mental health, or self-help hasn’t worked. This sets out the NHS page “Restless legs syndrome”.
1. It’s usually worse at night when resting and can affect sleep. A strong need to move your legs, with uncomfortable feelings.
2. Same bed and wake times, daytime exercise, warm baths or leg massage. No caffeine after midday, no alcohol 2 hours before bed, no naps.
3. Stopping you sleeping, affecting your mental health, or self-help not working: see a GP — iron supplements may help if levels are low.
Symptoms — NHS
The NHS lists a strong need to move your legs and uncomfortable feelings in your legs, such as tingling, throbbing or itching, usually worse at night when resting, which can affect sleep.
Things you can and shouldn’t do — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Do | Go to bed and wake up at the same time every day | — |
| Do | Exercise during the day | — |
| Do | Keep your bedroom dark and quiet | — |
| Do | Try a warm bath or heat pads on your legs | — |
| Do | Try walking, stretching or massaging your legs | — |
| Do | Get help to stop smoking | — |
| Don’t | Have caffeine (tea, coffee, energy drinks) after midday | — |
| Don’t | Drink alcohol for at least 2 hours before bed | — |
| Don’t | Eat a big meal or do strenuous exercise late at night | — |
| Don’t | Use smartphones or other devices right before bed | — |
| Don’t | Nap during the day | — |
Night-time calf cramps are a different thing; the NHS thresholds are in leg cramps. Sleep habits in general are in insomnia.
When to see a GP — NHS
| If | Where | Worth noting (ours) |
|---|---|---|
| It’s stopping you sleeping | GP | — |
| It’s affecting your mental health | GP | — |
| You’ve tried self-help but it hasn’t helped | GP | — |
All of these sit under “non-urgent: see a GP”; the page has no urgent or 999 list.
Causes and treatment — NHS
| Item | What the NHS says | Worth noting (ours) |
|---|---|---|
| Cause | Linked to levels of iron and the brain chemical dopamine | — |
| Cause | Iron deficiency anaemia | See women’s iron |
| Cause | Pregnancy — usually goes after birth | — |
| Cause | Some medicines | — |
| Treatment | Depends on the cause — iron supplements if levels are low | — |
| Treatment | Pregabalin or gabapentin, painkillers such as codeine or tramadol, sleep medicines, medicines that raise dopamine | Chosen by a doctor by cause (our reading) |
| Treatment | Specialist referral; talking therapies | — |
Korean iron guidance is in women’s iron and anaemia.
Checklist
- ☐ Same bed and wake times; no daytime naps
- ☐ Exercise in the day; no strenuous exercise or big meals late
- ☐ Caffeine before midday only; no alcohol 2 hours before bed
- ☐ Warm baths; leg stretches or massage
- ☐ Not sleeping or not improving: GP — check iron
Questions that remain
Is it the same as leg cramps?
The NHS treats them separately: restless legs is an urge to move with discomfort; the NHS thresholds for cramps are in the leg cramps post.
It started in pregnancy.
The NHS lists pregnancy as a cause and says symptoms usually go away after giving birth.
Sources
- NHS — Restless legs syndrome — source (page shows: reviewed 22 September 2025, next review 22 September 2028; checked 19 October 2026). Symptoms, 6 dos and 5 don’ts, 3 GP reasons, 4 causes, treatment.
- Not read. Korean agency guidance on restless legs; Korean drug classifications.
- What we added. The “worth noting” column and the Korean care gloss.
Where else to check
- Your GP or a neurology clinic — if it keeps you from sleeping.
Written on 19 October 2026. The content is from the NHS; the glosses are ours.
