9 ways to help your restless legs syndrome during postpartum

You finally sit down to nurse or you’re almost asleep, and then it hits: that creeping, can’t-stay-still feeling in your legs. Restless legs syndrome is common in pregnancy and can stick around postpartum, especially when you’re depleted, underslept and juggling round-the-clock care. The good news is there are practical, low-lift habits that often bring relief. Below you’ll find simple adjustments you can try today, from timing your caffeine to smart stretches that fit between feedings. None of this replaces your clinician’s advice, but it can help you feel more comfortable while you heal, feed and bond.

1. Book a basic lab check for iron and ferritin

Low iron stores can aggravate RLS, and pregnancy, birth and breastfeeding can leave you depleted. Ask your clinician for a ferritin, iron panel and complete blood count. If you are low, they can guide safe supplementation during lactation. Usable step: send a quick portal message that says, “I’m postpartum with RLS symptoms. Can we check ferritin and iron?” Reassurance: needing labs does not mean you are doing something wrong. It means you are paying attention to your body. Too, experts at RLS highlight how brain iron deficiency directly impacts your chances of having RLS, and that replenishing iron stores may reduce symptoms.

2. Create a 10-minute “legs-first” wind-down

Small rituals signal your nervous system to settle. Try this sequence before bed or nap time: gentle calf and hamstring stretches, 60 seconds of ankle circles per side, then a warm shower or heating pad on your calves. Finish with 3 minutes of slow box breathing. Usable step: set a repeating phone reminder titled “Legs wind-down” 30 minutes before your ideal bedtime. Reassurance: consistency matters more than perfection.

3. Time your caffeine and chocolate

Caffeine, including coffee, tea, energy drinks and dark chocolate, can worsen RLS if used late in the day. Aim to enjoy it in the morning and taper by early afternoon. If you are up for night feedings, choose noncaffeinated sips after 2 p.m. Usable step: move your favorite mug to the breakfast station and swap your evening drink for herbal tea. Reassurance: you do not need to give up joy, just adjust timing.

4. Add movement “micro-doses” you can actually keep

Long workouts are unrealistic right now. Instead, sprinkle movement that calms your legs: two slow laps down the hallway after feeds, gentle pram walks, or 5 minutes of stationary cycling if you have access. Earlier in the day tends to help at night. Usable step: pair a 90-second calf stretch with diaper changes. Reassurance: tiny, repeatable movement counts.

5. Use temperature and compression to your advantage

Warmth relaxes tight muscles and coolness can numb the urge to move. Try a warm bath, a heating pad on low, or alternating warm and cool packs. Many parents also like light to moderate compression socks during the day, especially if they are on their feet. Usable step: keep a microwaveable heat wrap by your nursing chair. Reassurance: adjust based on what feels good to you.

6. Rethink common over-the-counter medicines

Some antihistamines and certain cold medicines can make RLS worse, and some can affect milk supply. If you need allergy or sleep support, ask your clinician or pharmacist for RLS-friendly and breastfeeding-safe options. Usable step: snap a photo of labels and message your provider before taking new meds. Reassurance: there is almost always an alternative that works for your body and your feeding plans.

7. Make night feedings more leg-friendly

The stillness of feeding can trigger symptoms. The NIH Neurological Institute notes that RLS intensifies later in the day—especially during resting hours—which explains why nights can often feel harder for moms with RLS. So, start by setting up a comfortable station that lets you change positions: a footstool to switch angles, a small pedal exerciser, or a massage ball under one foot to roll gently. If you pump, stand for a few minutes mid-session and stretch your calves. Usable step: place a tennis ball under your desk or nursing chair for easy foot rolling. Reassurance: little tweaks can transform the experience.

8. Support your sleep even when nights are choppy

RLS feels worse when you are exhausted. Protect sleep pressure with a consistent wind-down, a cool, dark room and realistic naps when support is available. Shift some tasks to daytime to guard the first half of the night. Usable step: put a “parking lot” notepad by your bed to offload racing thoughts before lights out. Reassurance: fragmented sleep still counts; prioritize total hours over perfection.

9. Build a medication plan with a clinician who knows postpartum

If symptoms are severe, talk with a clinician who understands postpartum and lactation. Some prescription RLS medicines may reduce milk supply or are not first-line while breastfeeding, but others may be considered in specific situations. You deserve individualized care. Usable step: ask for a consult that includes your feeding goals, symptom severity and lab results. Reassurance: advocating for yourself is a strength, not a burden.

Closing

RLS during postpartum can feel uniquely unfair when you are already giving so much. You are not imagining it, and you are not alone. Gentle movement, timing tweaks, warm-cool relief, smart sleep supports and a quick lab check can make a real difference. Start with one or two ideas that fit your day, then build from there. Your comfort matters, and caring for your legs is part of caring for you.

---

References

https://www.rls.org/file/member-publications/handouts/Iron-2022.pdf

https://www.ninds.nih.gov/sites/default/files/2025-05/restless-legs-syndrome.pdf

source https://www.mother.ly/health-wellness/9-ways-to-help-your-restless-legs-syndrome-during-postpartum/