Why It Happens and What You Can Do About It
Restless legs syndrome (RLS) is more than just an occasional urge to stretch your legs. For many women, it becomes a nightly battle with sleep. This neurological condition creates uncomfortable sensations in the legs—often described as tingling, crawling, pulling, or aching—that improve only when you move them. Unfortunately, menopause can increase the likelihood of experiencing RLS, making it yet another unwelcome midlife companion.
What’s the Connection Between RLS and Menopause?
Research suggests that hormonal shifts play a key role. Estrogen and progesterone levels drop during perimenopause and menopause, and these changes may influence dopamine, a brain chemical that helps control muscle movement. Lower dopamine function has been linked to restless legs.
In addition, menopause often overlaps with other risk factors for RLS:
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Sleep disruption: Hot flashes and night sweats already interfere with sleep, and RLS adds another layer of difficulty.
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Iron deficiency: Lower iron or ferritin levels, sometimes seen in midlife women, are strongly associated with RLS symptoms.
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Medications: Some antidepressants, antihistamines, or anti-nausea drugs can trigger or worsen RLS.
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Other health conditions: Menopause is also a time when women may be diagnosed with conditions like diabetes or thyroid disorders, both linked to RLS.
How Restless Legs Syndrome Affects Midlife Health
For women in perimenopause and menopause, RLS can:
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Make it harder to fall asleep or stay asleep, leading to fatigue.
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Worsen mood issues like anxiety, irritability, and depression.
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Reduce quality of life by interfering with intimacy, travel, or even just relaxing in the evening.
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Contribute to the “snowball effect” where poor sleep worsens hot flashes, brain fog, and overall resilience.
Managing Restless Legs During Menopause
The good news: RLS can often be managed with a combination of lifestyle adjustments, medical evaluation, and (when needed) targeted treatment.
Lifestyle Approaches
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Iron levels: Ask your provider about checking ferritin and iron levels. Supplementing iron (only if low) can dramatically help.
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Sleep hygiene: Keep a regular bedtime, limit screens at night, and avoid caffeine or alcohol in the evening.
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Movement: Light stretching, yoga, or a short walk before bed can reduce symptoms.
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Warm or cold therapy: Some women find relief with a warm bath, heating pad, or cold pack applied to the legs.
Medical Treatments
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Hormone therapy (HT): While not prescribed specifically for RLS, some women report improvement in sleep and neurological symptoms when using HT for menopause.
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Prescription medications: Dopamine agonists, certain anticonvulsants, or low-dose opioids are sometimes used for moderate-to-severe RLS.
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Addressing underlying conditions: Treating diabetes, thyroid issues, or sleep apnea can reduce symptoms.
When to Seek Help
If RLS is disrupting your sleep or quality of life, it’s time to talk to a healthcare provider. Because symptoms often overlap with other menopause-related issues, many women dismiss or normalize RLS, but effective help is available.
What This Means for Your Midlife Health
Restless legs syndrome may not be as widely discussed as hot flashes or mood swings, but it’s part of the larger picture of how menopause affects sleep, brain health, and overall wellbeing. By recognizing RLS as a legitimate and treatable condition, women can take proactive steps to reclaim their rest—and their nights.
Symptom Relief
Managing menopause symptoms can feel overwhelming, especially when effective solutions seem hard to find. From unexpected skin changes to frustrating hot flashes, these shifts can impact daily life and overall well-being. Explore our Symptom Relief page to discover products that other women have found helpful in managing their symptoms of perimenopause and menopause.
If you’ve found a product that has made a difference for you, let us know through our contact form—we’d love to share it with others!
Explore More
Want to dive deeper into menopause and its symptoms? Visit our Resources page, where you’ll find a collection of studies, articles, and books from trusted experts. Whether you're looking for the latest research or practical insights, these resources can help you better understand your body and make informed decisions about your menopause journey.
