How to Ease Restless Legs Syndrome for a Good Night’s Sleep: 10 Tips (Use a Weighted Blanket)

Some people can fall asleep anywhere, any time. This is an impressive ability, and for those of us who have a restless night, it’s enviable.  As its name implies, RLS causes unpleasant or uncomfortable sensations in the legs often resulting in a strong urge to move them, creating “restless legs.” People with RLS（不宁腿综合征） have described the feelings as tingly, crawling, and even burning.

If restless legs are robbing you of sleep, you're not alone. But there may be some tips you can do for yourself to make it easier to get a good night's sleep, especially if your symptoms are mild.

1. Take a hot bath. 
As part of a pre-bedtime ritual including stretches and leg rubs, consider loosening up with a hot bath. This can help ease muscle pain and release tension for those with restless legs. In addition, the high temperature can help to distract from the irritating tingling sensation that otherwise plagues RLS, and give your mind some relief. Just remember not to make it too warm, because too-high temps can make it harder for you to fall asleep.

2. Avoid alcohol and caffeine.
Change your temperature. Sometimes a switch from hot to cold or vice versa can help. Try alternating warm and cold packs.

3. Exercise—but not too much. 
Exercise to fatigue your muscles is helpful, but too much exercise may trigger your RLS, says Margaret Fieland, who has had RLS for 15 years.

4. Practice mindfulness.
More and more people are using mindfulness to enhance sleep quality—and for a good reason. Our brain plays a leading role in sleep hygiene—and when it comes to RLS, the data suggests mindfulness can help.

5. Take pain relievers. 
Over-the-counter pain relievers such as Motrin or Tylenol may help if you have mild symptoms.

6. Consider iron supplements.
Low iron can be the main cause of RLS symptoms. Iron may be poorly absorbed in the brains of restless legs syndrome patients, according to 2003 Penn State University College of Medicine research that showed poor iron uptake in the brains of autopsied restless legs syndrome patients. To check whether you need iron supplements, see your doctor for a simple blood test.

7. Switch off.
A recent study showed that using an iPad set at top brightness for two hours suppresses the normal night-time release of melatonin, the sleep hormone. There are no guidelines on when to switch off TV, phones tablets or computers, but try to have at least an hour without screens before bed.

8. Get a massage.
It found that therapies such as deep tissue and sports massage for 45 minutes twice a week on the lower extremities reduced symptoms of RLS. Symptoms were reported to decrease after two treatments and continued to improve over the following three weeks.

9. Take a look at your bed and pillows 
Old mattresses and worn-out pillows can make for uncomfortable nights. The typical life of a high-quality mattress is seven to eight years, but you may need to replace your mattress sooner if you’re experiencing discomfort. Pillows need to be replaced more often. Memory foam pillows can last up to three years, while other pillows should be swapped out every 18 months.

10. Use a weighted blanket.
The last good thing to recommend is also one of the most useful. A weighted blanket works for restless legs syndrome by applying consistent, deep pressure to the legs so that the mind is less likely to want to move them in order to calm the nervous system in an attempt to reduce the sensations in the legs.

Weighted blankets work on the principle of Deep Pressure Touch Stimulation (DPTS). When the blanket covers the body, the effect is similar to getting a massage or firm touch, petting animals and swaddling, as the pressure exerted on the body has psychological and physical effects. The pressure exerted from the blanket calm the nerves and soothes your body which leads to relaxed mind and a good night of sleep.

Personally I recommend YnM Weighted Blanket 2.0, specially designed for the RLS, provide the maximum amount of benefit with the most amount of comfort.  The following features of YnM blanket make it stand out among peers.

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