5 things to try in pregnancy and postpartum if your legs won’t let you rest.
You finally get comfortable. You are so exhausted. The baby has finally stopped moving around, and you are finally ready to sleep.
Then your legs start. The uncomfortable crawling. The urge to move. Maybe you begin to feel tingling, pulling, aching, or some other strange feeling you can’t quite explain.
You move your legs. It gets a little better, and then after a few minutes, it starts again.
If this sounds familiar, you may be experiencing restless legs syndrome (RLS), and no, you are not imagining it.RLS is a neurological condition characterized by an urge to move the legs, usually accompanied by uncomfortable sensations. Symptoms typically become worse when you’re resting and are more noticeable in the evening or at night. Movement often provides temporary relief.
Research points to several possible contributors, including changes in iron availability, hormonal changes, genetics, and the physical and sleep changes that come with pregnancy. Low iron stores are an especially important factor to discuss with your healthcare provider. Pregnancy is a well-established risk factor for RLS. Recent research estimates that roughly 1 in 5 pregnant women may experience RLS, although estimates vary considerably between studies. Pregnancy-related RLS often improves after delivery, although symptoms can persist in some people.
So if your legs suddenly seem to have a mind of their own at bedtime, you are not alone.
5 Things to Try for Pregnancy-Related RLS
1. Ask your provider about your iron levels.
Iron deficiency and low iron stores are associated with RLS, and current RLS guidelines place significant emphasis on evaluating iron status. Please don’t assume that taking an iron supplement is the answer. Ask your OB, midwife, or other pregnancy care provider whether your iron status should be evaluated and what supplementation, if any, is appropriate for you.
2. Get moving, but don’t overdo it.
Gentle, consistent movement may help. Try a short walk, gentle stretching, or moving your legs throughout the day rather than staying in one position for long periods. Think movement, not exhaustion. Moderate physical activity is included among recommended non-medication approaches for RLS.
3. Stretch, massage, or use warmth before bed.
Some people find relief from:
These strategies won’t necessarily eliminate RLS, but they may reduce symptoms enough to help you settle.
4. Take a closer look at caffeine.
If you’re dealing with RLS, consider whether caffeine could be making your symptoms worse. Take note of how often you consume coffee, tea, energy drinks, chocolate, and some medications. Reducing caffeine is included in standard RLS lifestyle recommendations.
5. Review your medications and supplements with your provider.
Some medications can make RLS symptoms worse, including certain antihistamines, anti-nausea medications, antidepressants, and other medications that affect dopamine or serotonin pathways. That doesn’t mean you should stop anything. It means it’s worth asking.
Bring your complete list of prescription medications, over-the-counter medications, vitamins, and supplements to your prenatal appointments and ask whether any could be contributing to your symptoms.
When Should You Talk to Your Provider?
Please bring up RLS with your OB, midwife, or healthcare provider if:
A healthcare professional can also help rule out other causes of leg discomfort that can look similar to RLS. Remember: not every uncomfortable leg sensation during pregnancy is RLS.
If you develop sudden or significant swelling, redness, warmth, or pain, particularly in one leg, don’t assume it’s RLS. Contact your healthcare provider promptly because those symptoms can have other causes that need medical evaluation.
Where Can You Learn More?
If you’re looking for reliable information rather than falling down a 1 a.m. Google rabbit hole, start here:
Banner/University Medical Center in Tucson Sleep Center: https://www.bannerhealth.com/locations/tucson/banner-university-medical-center-tucson-sleep-center
TMC Sleep Center: https://tmctucson.tmcaz.com/en/programs-and-services/services/sleep-center
American Academy of Sleep Medicine (AASM) New guideline provides treatment recommendations for RLS
Find an RLS Healthcare Provider at Restless Leg Foundation at https://www.rls.org/find-HCP
One Last Thing
If you’re lying in bed at night, exhausted while your newborn is sleeping, but you still can’t sleep…You’re not being dramatic. You’re not failing at sleep. You are definitely not the only pregnant or postpartum person experiencing it.
Start with the simple things: gentle movement, stretching, massage, warmth, and looking at potential triggers. Then talk with your health care provider about whether you should check your iron status again, because sometimes better sleep starts with figuring out what is keeping you awake in the first place.
And mama, I’d LOVE to tell you that it goes away once you have the baby, but NOT always.
You don’t have to just push through it. If you’re struggling to sleep, struggling with feeding, overwhelmed by newborn care, or simply wondering, “Is this normal?” reach out. That’s what postpartum support is for.
Sometimes you don’t need another person telling you to “sleep when the baby sleeps.”You need someone to help figure out why you can’t sleep in the first place.
❤️ YOU’RE ALREADY GIVING SO MUCH. LET SOMEONE SUPPORT YOU, TOO.
BOOK YOUR POSTPARTUM STRATEGY CALL
This article is for education and does not replace individualized medical care. If you’re pregnant and experiencing new, severe, or persistent symptoms, talk with your OB/midwife or healthcare provider before starting supplements or medications.