How To Sleep With Restless Legs Syndrome

Restless legs syndrome (RLS) is a neurological condition that causes an uncontrollable urge to move the legs, often accompanied by tingling or aching sensations.

Around 3% of the population experiences this condition, and it’s more common in women than men (Maggi et al., 2024). Symptoms typically worsen at night, making it difficult to fall asleep or stay asleep.

Knowing how to sleep with restless legs syndrome can make a large difference. Here’s what you need to know.

Best Sleeping Positions for Restless Legs Syndrome

Finding a good restless legs syndrome sleep position can make a world of difference at night. Here’s what the research recommends.

Side Sleeping With Support

Side sleeping can ease pressure on the legs and improve circulation in restless legs at night.

Additionally, placing a pillow between your knees keeps the hips and legs aligned and prevents unnecessary strain on the lower body.

A supportive pillow, such as the Combination Pillow, can provide consistent leg support throughout the night thanks to an ergonomic design and strap, helping you maintain a comfortable side-sleeping position.

Back Sleeping with Legs Slightly Elevated

For some people, sleeping on their backs with a pillow under the knees or calves can relieve pressure and improve blood flow to the legs. This is also a great position for relieving back pain.

As with other RLS sleeping positions, elevating the legs slightly helps reduce tension in the lower limbs and may make it easier to relax.

However, it’s always best to work out what feels best for you. Experimenting with different pillow heights or memory foam pillows can help you find the most comfortable setup for your legs and lower back.

Why Alignment Matters

Proper alignment of the hips, knees, and spine is key to reducing unnecessary tension in the lower body while you rest.

When your legs and spine are supported correctly, muscles and joints can relax, which may help limit the intensity of RLS sensations at night. It may seem like we mention alignment a lot, but it’s for good reason!

In addition to alignment, pillows or cushions that support your body can make a noticeable difference in comfort and restfulness even in the face of RLS symptoms.

What Not To Do If You Have Restless Legs Syndrome (At Night)

Part of knowing how to sleep with restless legs syndrome involves knowing what not to do. Here are some mistakes some make:

• Ignoring leg discomfort and trying to stay still: Fighting the urge to move can increase tension and make symptoms worse, as research shows that RSL can be triggered by resting and attempting to sleep (National Institute of Neurological Disorders and Stroke, 2023).
• Sleeping with poor support or pressure on the legs: Lack of cushioning can strain muscles and joints, aggravating RLS sensations.
• Consuming caffeine or alcohol close to bedtime: Both can worsen RLS symptoms and make it harder to fall asleep in general.
• Overheating or having an uncomfortable sleep environment: High temperatures or stiff bedding can increase restlessness and disrupt sleep.
• Avoid alcohol and tobacco use: Studies have also shown that alcohol consumption and tobacco usage can trigger RSL symptoms (Xu, Guan and Lang, 2025).

How To Sleep Better With Restless Legs Syndrome

Once you’ve taken note of what not to do, try to implement these small lifestyle changes and self-care routines, as they can make it easier to sleep with RLS:

• Gentle stretching before bed: Light leg stretches can relax muscles and reduce tension.
• Leg massage or a warm bath: This can soothe muscles and improve circulation before sleep. Research shows that both warm water baths and leg massage promote vascular perfusion and therefore reduce discomfort and increase the chance of rest (Akbaş and Yaman Sözbir, 2021).
• Consistent bedtime routine and sleep schedule: Going to bed and waking at the same time each day supports better overall rest.
• Supportive pillows that reduce pressure and improve leg alignment: A supportive pillow like the Combination Pillow can keep legs aligned and comfortable throughout the night.

Finally, don’t force yourself to be still. Embrace movement when needed. Walking or gently moving your legs can temporarily relieve symptoms and make it easier to settle in bed.

Final Thoughts

Sleeping with restless legs syndrome can be downright frustrating, but small adjustments to your position, support, and fool-proof bedtime routine can make a real difference.

Achieve better rest today by trying out the Groove Combination Pillow, an ergonomic, memory foam pillow with an adjustable design. Built for both back and side sleepers, it’s here to help you sleep better.

References

• Akbaş, P. and Yaman Sözbir, Ş. (2021). Non-pharmacological methods used in coping with restless leg syndrome (RLS): A systematic review. Sleep and Biological Rhythms, 19(3), pp.215–225. doi:https://doi.org/10.1007/s41105-021-00322-z.
• Maggi, G., Barone, A., Mastromarino, C., Santangelo, G. and Vitale, C. (2024). Prevalence and clinical profile of patients with restless legs syndrome in Parkinson’s disease: A meta-analysis. Sleep Medicine, [online] 121, pp.275–286. doi:https://doi.org/10.1016/j.sleep.2024.07.015.
• ‌National Institute of Neurological Disorders and Stroke (2023). Restless Legs Syndrome | National Institute of Neurological Disorders and Stroke. [online] www.ninds.nih.gov. Available at: https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome.
• Xu, Y., Guan, Y. and Lang, B. (2025). Unraveling Restless Legs Syndrome: A Comprehensive Review of Current Research and Future Directions. International journal of general medicine, [online] 18, pp.4041–4055. doi:https://doi.org/10.2147/IJGM.S544680.