The short answer
Restless legs syndrome causes an overwhelming urge to move your legs, usually with uncomfortable tingling or crawling feelings, which comes on when resting in the evening or at night and eases with movement. It's linked to iron and dopamine in the brain. Checking for low iron, cutting caffeine and alcohol, and stretching or a warm bath can help. Medicines are available for severe cases.
On this page
What does it feel like?
People describe a strong, sometimes overwhelming urge to move their legs, often with tingling, throbbing, itching, crawling or aching deep inside the legs. The feelings:
- start or get worse when you are resting, especially sitting or lying down,
- are worse in the evening and at night,
- are eased, at least for a while, by moving, walking or stretching.
Some people get symptoms in their arms too. Many also have jerking leg movements during sleep. Leg cramps and nerve damage can feel similar, so it’s worth getting checked.
What causes it?
According to the NHS, restless legs syndrome is thought to be linked to levels of iron and the brain chemical dopamine. There’s usually no clear cause, but it often runs in families. It’s also linked to:
- iron deficiency anaemia,
- pregnancy, especially later on,
- kidney disease,
- some medicines, including some antidepressants, antipsychotics, anti-sickness drugs and sedating antihistamines.
What can you do yourself?
The NHS recommends:
- exercise during the day, but not strenuous exercise late at night,
- a regular bedtime and wake time,
- a warm bath or heat pads on your legs before bed,
- walking, stretching or massaging your legs when symptoms start,
- distraction, such as reading or a puzzle,
- no caffeine after midday and no alcohol for at least 2 hours before bed,
- stopping smoking.
What treatments are there?
A GP will usually check your blood for low iron and other causes, and look at your medicines. Treating an underlying cause often helps. If symptoms are still bad, options include:
- iron supplements, if iron levels are low,
- pregabalin or gabapentin, which calm nerve signals,
- medicines that boost dopamine, such as ropinirole, for occasional use or if other medicines haven’t worked,
- painkillers such as codeine or tramadol, in some cases.
Dopamine medicines can, over months or years, make symptoms start earlier in the day or become stronger, an effect called augmentation. Tell your doctor if this happens rather than increasing the dose yourself.
When to see a GP
See a GP if restless legs stop you sleeping, affect your mood, or haven’t improved with self-help. Restless legs can be hard to live with, and broken sleep can lead to insomnia and low mood.
Keep reading
- Shift work and sleep: how to sleep after night shifts
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- Jet lag: how to reduce it and recover faster
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- When to see a GP about sleep problems
The signs that a sleep problem needs a doctor, what to take to your appointment, what a GP can offer, and when to get urgent help.
Common questions
Can low iron cause restless legs?
Yes. Low iron is one of the best-known causes, because iron is needed to make dopamine in the brain. A GP can check your iron levels with a blood test, and iron supplements may help if they are low. Don't take iron supplements without a test, as too much can be harmful.
Why are restless legs worse at night?
Symptoms follow a daily rhythm and tend to peak in the evening and early night, probably linked to daily changes in dopamine. Being still, for example in bed or on a long journey, also brings them on.
Do restless legs in pregnancy go away?
Usually, yes. Restless legs are common in the later months of pregnancy, and the NHS says symptoms usually go away after giving birth. Speak to your midwife or GP before taking any medicine or supplement.
Does magnesium help restless legs?
There is little good evidence that it does. Small trials have been mixed, and it isn't a standard treatment.
References
First published 4 November 2026. Spotted an error? Tell us and we'll correct it. Read our editorial policy.