When RLS symptoms are mild or occur occasionally, a few tweaks to your daily routine and bedtime habits may help relieve them. Some at-home therapies may prevent symptoms; others can minimize the discomfort.
Always talk with your kidney care team before making changes to exercise, fluids, supplements, or medications, since what’s appropriate can depend on your kidney function and other health needs.
Review Your Medications and Supplements
A first step for managing restless legs with C3G is to take a look at the medications and supplements you use. Soffler recommends checking the active-ingredient label on over-the-counter sleep aids and allergy medicines. Some nighttime products, including certain medications labeled “PM,” contain diphenhydramine (commonly known as Benadryl), an antihistamine that may worsen RLS symptoms, she says.
The same goes for supplements. Magnesium, a supplement often marketed for sleep, can build up in the body when the kidneys aren’t filtering well. Too much magnesium in the body can cause nausea, weakness, and low blood pressure, and at very high levels it may lead to breathing or heart rhythm problems.
If leg discomfort sends you looking for a pain reliever, talk to your care team before taking ibuprofen (Advil, Motrin) or naproxen (Aleve). These medications, called nonsteroidal anti-inflammatory drugs, are often avoided because they can worsen chronic kidney disease.
Some prescription medications can also worsen RLS. Ask your doctor or pharmacist to review your prescription drugs, over-the-counter products, and supplements, but don’t stop or change a medication without medical guidance.
Note: The U.S. Food and Drug Administration does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
Move, Stretch, or Massage Your Legs
When RLS symptoms begin, get up and walk around for a few minutes, Soffler advises. Calf and thigh stretches or flexing and extending your legs may also help.
A warm bath, warm shower, or leg massage before bed may help calm the discomfort, notes Dr. Gill. You can also try a warm heating pad or a cold pack to see which is more helpful.
Exercise Regularly
Regular, moderate aerobic exercise, or cardio, may make RLS symptoms less frequent or less intense, although research in this area is limited. If nothing else, regular exercise can improve sleep quality, which may be helpful when managing RLS.
Walking and cycling are two aerobic options, but you should choose an activity and pace that fits your health and energy level.
At the same time, pay attention to how you respond. A longer or more intense workout than usual can worsen RLS in some people. If you feel more restless after a strenuous workout later in the day, try exercising earlier or choose a lower-intensity type of movement, such as stretching, closer to bedtime.
Cut Back on Possible Triggers
While the underlying causes of RLS involve brain chemistry and nerve function, certain habits can trigger or worsen symptoms.Caffeine, alcohol, and nicotine are common examples, especially later in the day, say Soffler and Gill.
Try having coffee, tea, or other caffeinated drinks earlier in the day instead. Cut back on alcohol or avoid it close to bedtime. If you smoke or vape, avoid nicotine in the hours before bed. Better yet, ask your doctor about support for quitting smoking, which can also help protect your kidneys.
Make one adjustment at a time and notice how your legs feel. Keeping a log can help you identify patterns. Record the change you made, when your symptoms started, and whether they felt better or worse than usual afterward.
Keep a Consistent Sleep Routine
With RLS, you never quite know whether bedtime will be restful or frustrating. “Keeping a steady sleep schedule can help,” says Soffler, who recommends trying to go to bed and get up at about the same time each day. That predictability can help your body recognize when it’s time to wind down.
As bedtime approaches, set aside some time to slow down before going to bed. Stretch for a few minutes or put on some relaxing music. If the urge to move kicks in while you’re sitting, read a book or work on a crossword or jigsaw puzzle, says Soffler. For some people, having a distraction can help make the sensations less noticeable, she says.
Follow Your Kidney Care Team’s Fluid Plan
When your legs feel restless, it may be tempting to reach for water. Dehydration can worsen RLS symptoms, Gill says, but with C3G, drinking extra fluids isn’t always the right move, especially if you have reduced kidney function or have been given a fluid intake limit.
Stick with the fluid amount your kidney care team recommends, and check with them before using electrolyte drinks when you have C3G. These products can contain sodium, potassium, and phosphorus, which may need to be limited when kidney function is reduced.
If you suspect that dehydration may be contributing to RLS, talk to your nephrologist about whether your current fluid target should be adjusted.
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