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Restless Leg Syndrome: 5 Ways to Calm Your Nervous System for Better Sleep

Hands rest on legs on a white bed with soft, natural lighting and a minimalist setting.

Are you up all night, frustrated out of your mind, looking for solutions to Restless Leg Syndrome (RLS) without having to hit up the pharmacy? You're in the right place! To truly combat those unsettling sensations, we need ways to calm our nervous system down before bed. Today, I'll offer you a series of five powerful solutions and self-care tips. Do one, or do them all.


Understanding Restless Leg Syndrome: A Mind-Body Connection


What we know about Restless Leg Syndrome (RLS) is that it isn't a "one size fits all" situation. It's truly a mind-body connection problem. Consider the optics of this: if the connections between your mind and body are off, your ability to modulate from being "on" all the time to "off" becomes problematic. Most of the symptoms people with RLS report are about are one or a combination of the following: pressure, nervousness, uneasiness, and those infamous creepy-crawly sensations.



5 Solutions to Soothe Restless Legs


Here's what you can do to find relief:


1. Temperature Therapy (Heat or Cold)


Some people benefit from heat, others from cold.

  • Warm Soak or Infrared Lamp: A warm bath or using an infrared lamp can help relax muscles and the nervous system.

  • Ice Bath/Cold Immersion: For some, cold therapy can effectively calm the agitated nerves. Experiment to see what works best for you.


2. Scraping (Gua Sha)


Scraping, or Gua Sha, is fantastic for releasing fascial tension and promoting circulation, which can be immensely helpful for RLS.

  • The Tool: I'm featuring the Ached Away Scraping Tool for its unique features like vibration and a heated blade (with settings at 45°C and 50°C) which makes the fascia more pliable. (Use promo code REHABANDREVIVE for $25 off Ached Away products!)

  • DIY Option: If you don't have a specialized tool, the back of a spoon works too!

  • Technique: The goal is to make things more relaxed by moving away from the center of the body. Think of "peeling away" tension.

    • Start at the top of your thigh (front and outer aspects).

    • Move down to your shins (front and outer sides).

    • Finish with your feet.

    • Use repetitive, firm strokes. It might be slightly tender, but that's okay. Focus on areas where you feel uneasiness or "creepy crawlers."

    • Spend 3-5 minutes per leg, especially right before bed.


3. Cupping (Fascial Decompression)


Cupping creates suction that decompresses the fascia, tendons, and muscles, helping to release tension.

  • The Tool: Today, we're using the Ached Away Cupping Set which also features infrared light and pulsating modes. You can, however, use your own regular cupping set.

  • Technique: Apply the cup to an area you want to decompress. You can use it statically, or, even better, with motion.

    • Apply the cup to a problematic area (e.g., thigh, calf, outer shin).

    • Once suction is achieved, gently move the limb through a range of motion while the cup is attached. This helps to decompress the fascia actively.

    • The Ached Away cups tend to leave fewer, less aggressive bruises.

    • Focus on areas where you feel that uneasy sensation. For many with RLS, the inner calf and outer shin are particularly tight.


4. Vagus Nerve Techniques


Calming your vagus nerve is a direct way to settle your nervous system. These techniques aim to shift you from a "fight or flight" state to a more relaxed "rest and digest" state.

  • Tentorium Membrane Release: Specific techniques to release tension around the tentorium membrane in the head. (More detailed videos linked below).

  • Ear Pulling: Gently pulling on your ear can stimulate the vagus nerve.

  • Wavy Gravy Breathing: This diaphragmatic breathing exercise involves holding your breath 50% through an inhale and gently undulating your belly up and down. I like to do this lying on my back. (Check out our previous videos for a full demo).


5. Weighted Blanket


Finally, before you go to bed, consider using a weighted blanket. The gentle, even pressure can provide a calming sensation, helping to soothe an agitated nervous system and promote relaxation.



We hope these solutions offer you some much-needed relief from Restless Leg Syndrome. Let us know your thoughts in the comments below, and remember, we heal smarter, not harder.


Which of these Restless Leg Syndrome symptoms bothers you the most?

  • 0%The uncontrollable urge to move

  • 0%The tingling/creepy-crawling sensations

  • 0%The throbbing/aching pain

  • 0%The constant disruption to sleep


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