On December 30, 2025, the National Health Service (NHS) issued a warning that has caught the attention of many across the United Kingdom: if you’re experiencing a tingling sensation in your legs at night—especially if it comes with an uncomfortable urge to move—you might be dealing with restless legs syndrome, or RLS. While the sensation might seem trivial or easy to brush off, the NHS emphasizes that it could be a sign of a common yet often misunderstood condition that can deeply impact sleep and overall well-being.
Restless legs syndrome is more than just a fleeting annoyance. According to NHS guidance, RLS is characterized by a powerful urge to move the legs, often accompanied by sensations such as tingling, throbbing, itching, or even outright pain. These symptoms tend to be most pronounced at night or during periods of rest, making it particularly troublesome for those trying to get a good night’s sleep. As the NHS puts it, “symptoms are usually worse at night when resting and can affect your sleep. Some people also have symptoms in other parts of the body, such as the arms.”
But what exactly are the telltale signs? The NHS lists three key red flags: a strong need to move your legs, uncomfortable feelings in your legs (including tingling, throbbing, or itching), and pain. While these symptoms can vary from person to person, they share a common theme—an overwhelming discomfort that’s hard to ignore, especially when you’re trying to rest.
Importantly, these symptoms aren’t exclusive to RLS. The NHS cautions that similar sensations can be caused by other conditions, such as leg cramps or peripheral neuropathy. That’s why, if you find your sleep disrupted or your mental health affected, it’s crucial to consult your GP. They may be able to prescribe medication or recommend further evaluation. As the NHS notes, “if you’re finding it difficult to sleep due to these symptoms, it’s recommended to consult your GP, who may be able to prescribe medication.”
Those struggling with restless nights are also encouraged to mention if the condition is affecting their mental health, or if self-help measures haven’t been effective. Sometimes, a referral to a neurologist or sleep specialist is necessary, especially if there’s any doubt about the diagnosis or if initial treatments don’t bring relief.
So, what can you do at home to ease the discomfort? The NHS offers a range of practical suggestions for managing RLS symptoms. Regular exercise during the day is encouraged, as is sticking to a consistent sleep schedule—going to bed and waking up at the same time every day. Creating the right sleep environment matters too: make sure your bedroom is dark and quiet, using curtains, blinds, an eye mask, or ear plugs if needed. Warm baths or heat pads on your legs before bed can provide comfort, while walking, stretching, or massaging your legs during symptoms may offer relief. Distraction techniques, such as reading, playing a game, or working on a puzzle, can also help take your mind off the discomfort. And, if you smoke, seeking help to quit is highly recommended.
The NHS also lays out a clear list of things to avoid. Stay away from caffeine after midday—so no tea, coffee, or energy drinks in the afternoon. Skip alcohol for at least two hours before bed, and avoid eating large meals or doing strenuous exercise late at night. Using electronic devices like smartphones right before going to sleep is discouraged, as is napping during the day. These lifestyle tweaks may seem small, but they can make a real difference in symptom management.
But why does restless legs syndrome happen in the first place? The NHS suggests that the underlying cause is often related to levels of iron and the brain chemical dopamine. While there’s no single answer, you’re more likely to experience RLS if someone in your family has it, indicating a possible genetic link. Other contributing factors include pregnancy (with symptoms usually resolving after childbirth), iron deficiency anaemia, kidney disease, and certain medications.
Getting a proper diagnosis is key, and the National Institute for Health and Care Excellence (NICE) has established specific criteria for RLS. For a diagnosis to be made, all of the following must be present: an urge to move the legs, usually accompanied or caused by unpleasant sensations; symptoms that begin or worsen during periods of rest or inactivity, such as lying down or sitting; symptoms that are partially or totally relieved by movement, at least as long as the activity continues; symptoms that only occur, or are worse, in the evening or night; and, crucially, these features are not primarily caused by another medical or behavioural condition (such as leg cramps or habitual foot tapping). If there’s uncertainty or if initial treatments don’t work, a referral to a neurologist or sleep specialist may be necessary.
It’s worth noting that RLS is not a rare or obscure complaint. Many people may experience mild symptoms at some point in their lives, but for others, it can become a persistent and disruptive issue. The impact on sleep can be profound, leading to daytime fatigue, irritability, and even anxiety or depression. As the NHS highlights, “symptoms are usually worse at night when resting and can affect your sleep.” For those affected, the combination of physical discomfort and sleep deprivation can significantly affect quality of life.
Despite the challenges, there’s hope for those living with RLS. Many people find that self-help strategies, particularly lifestyle changes and good sleep hygiene, can make a real difference. For others, medical treatment may be necessary—especially if symptoms are severe or resistant to home remedies. The NHS’s clear message is that help is available, and that no one should suffer in silence if restless legs are keeping them up at night.
In the end, the NHS’s warning is a timely reminder to pay attention to our bodies, especially when something feels off. A tingling sensation in the legs at night might seem like a minor annoyance, but it could be a sign of something more. For those affected, seeking help and making small changes can pave the way to better sleep—and a better quality of life.
