Restless Legs in Pregnancy: Why It Happens and What Actually Helps

Q: Is restless legs syndrome in pregnancy harmful to my baby?

No. RLS itself does not harm your baby. Its main impact is on your sleep and quality of life. The one thing worth ruling out is iron deficiency, which is linked to RLS and is worth treating for other reasons too. Speak with your midwife or GP if you are concerned.

Q: Will restless legs go away after I give birth?

For the large majority of women, yes, and quickly. Research suggests around 97 percent of women find pregnancy-related restless legs resolve within days of delivery. If symptoms linger well beyond that, mention it to your GP.

Q: Which trimester is restless legs worst?

Symptoms most commonly peak in the third trimester, coinciding with the highest hormone levels, then tend to fade as you approach and pass your due date.

Q: Can I take iron supplements to fix restless legs in pregnancy?

Only under guidance. Low iron is a common driver of RLS, but you should not self-prescribe high-dose iron in pregnancy because too much iron carries its own risks. Ask your provider for a ferritin blood test and let them recommend the right dose.

Q: Does magnesium help restless legs in pregnancy?

Some women find it helpful and it is often suggested, but the evidence is limited and mixed. Because supplement safety and dosing matter in pregnancy, check with your midwife or pharmacist before starting magnesium.

That crawling, can't-keep-them-still feeling the moment you lie down is incredibly common in pregnancy. Here is why it happens and what genuinely helps you settle.

Sleep September 2, 2026 7 min read

Pregnant woman lying in bed at night with uncomfortable restless legs during pregnancy

In this article

You have finally climbed into bed. Your body is exhausted. Then, right as you start to drift off, your legs come alive with an odd crawling, pulling, fizzing sensation that only settles when you move them. You shift, you stretch, you get up and pace the hallway at 11pm, and as soon as you lie back down it starts again.

If this sounds familiar, you are likely experiencing restless legs syndrome (RLS), and pregnancy is one of the most common times in a woman's life for it to appear. It is frustrating, it is tiring, and it can seriously chip away at the sleep you need most right now. The good news is that it is usually temporary, it is not harming your baby, and there are gentle, evidence-based things that genuinely help. Here is what is going on and what you can do about it.

What restless legs syndrome actually is

Restless legs syndrome (also called Willis-Ekbom disease) is a neurological condition with four hallmark features: an urge to move the legs, usually paired with uncomfortable sensations; symptoms that start or worsen at rest; relief with movement; and a clear evening or night-time pattern.^[1] People describe it as crawling, tingling, pulling, aching, or an itch you cannot scratch deep inside the muscle rather than on the skin.

Because it flares exactly when you are trying to wind down, RLS and disrupted sleep go hand in hand. In pregnancy, when good sleep is already hard to come by, that combination can leave you running on empty.

Why pregnancy makes restless legs worse

RLS is noticeably more common during pregnancy. Reviews of the research find it occurs roughly two to three times more often in pregnant women than in the general population,^[1] with prevalence estimates ranging widely across studies, from around 3 percent up to a third of women depending on the population and how it is measured.^[1]^[2] For many women it appears for the very first time during pregnancy.

It also tends to follow a predictable arc. Symptoms typically peak in the third trimester,^[1] then ease off remarkably quickly after birth. In one body of research, around 97 percent of women found their symptoms disappeared within days of delivery.^[1] So while it can feel relentless in the moment, for most women it really is a passing phase of pregnancy.

Researchers think several pregnancy-related factors combine to trigger it.

Iron and ferritin stores

Iron is a building block your body uses to make dopamine, the brain chemical involved in controlling movement.^[1] Pregnancy places heavy demands on your iron stores, and studies have found that low ferritin, your stored iron, before or in early pregnancy is a predictor of developing RLS later on.^[1]^[3] This is one of the most consistent and actionable links in the research.

Folate

Folate works alongside iron in the same dopamine-producing pathway, and low folate has also been associated with RLS in pregnancy,^[1] one reason your prenatal folate intake matters for more reasons than one.

Rising hormones

Oestrogen climbs steadily through pregnancy and peaks in the third trimester, mirroring exactly when RLS tends to be at its worst.^[1] This hormonal shift is thought to be part of why symptoms build as you get closer to your due date.

Who is most likely to get it

You are at higher risk if you have had RLS in a previous pregnancy, if it runs in your family, if you have had several previous pregnancies, or if you are anaemic or low in iron or folate.^[1]^[3] If any of these ring true, it is worth flagging early with your midwife or GP.

What actually helps: gentle, evidence-informed relief

The reassuring part is that first-line management for pregnancy RLS is largely about lifestyle and comfort rather than medication.^[1] Here is where the evidence points.

1. Get your iron levels checked

Because low ferritin is so closely tied to RLS, this is the single most useful conversation to have with your care provider.^[1] A simple blood test can check your iron stores, and if you are low, correcting it may ease symptoms. Importantly, do not start high-dose iron supplements on your own, because too much iron in pregnancy carries its own risks. Let your midwife or GP guide the dose based on your actual levels.

2. Rethink caffeine, especially later in the day

Cutting back on caffeine is one of the classic non-drug strategies for RLS,^[1] and it has the bonus of helping you fall asleep more easily anyway. If you are still having tea, coffee, or cola, try shifting it to earlier in the day, and remember Australian guidance is to keep total caffeine under about 200mg daily during pregnancy regardless.

3. Move gently before bed

Light activity and stretching can quiet symptoms. A short evening walk, gentle calf and hamstring stretches, or a warm bath before bed can all help settle the legs. The goal is soothing movement, not a workout that leaves you wired.

4. Try distraction and mental alerting

It sounds almost too simple, but engaging your mind with a crossword, a puzzle, or a good book is a recognised technique for riding out an RLS flare, because symptoms tend to intensify with boredom and rest.^[1]

5. Warmth, massage, and supported side-lying

Many women find relief from a warm heat pack, a leg massage from a partner, or firm pressure and support around the legs. Sleeping on your side is also the position recommended in late pregnancy,^[4] so a comfortable side-lying setup does double duty here.

6. Check your other medications

Some common medicines, including certain antihistamines and anti-nausea drugs, can aggravate RLS.^[1] If your symptoms started or worsened after a new medication, mention it to your provider rather than stopping anything yourself.

A small note on comfort while you settle. When your legs are restless and you are shifting positions half the night, how you are supported matters more than usual. Sleeping on your side with a pillow tucked between your knees takes the strain off your hips and pelvis and gives your legs a stable, cushioned place to rest, which can make it easier to settle back down after a flare. The Bumpnest adjustable maternity pillow is designed to support exactly this kind of side-lying comfort, and to adapt as your bump and your sleep needs change through each trimester. It will not cure restless legs, because nothing you buy will, but a supportive setup is one less thing making a hard night harder.

When to talk to your midwife or GP

Restless legs in pregnancy is usually harmless, but it is always worth raising at your next appointment, partly because the fix might be as simple as topping up your iron. Reach out sooner if your symptoms are severe and stopping you from sleeping most nights, if they are spreading to your arms, if you have signs of anaemia like unusual tiredness, breathlessness, or dizziness, or if you are feeling low or anxious because of the sleep loss. Your care team can check your iron and folate, review your medications, and, in more difficult cases, talk through options that are considered safe in pregnancy.^[1]

Medical disclaimer: This article is for general information and education only and is not a substitute for personalised medical advice. Every pregnancy is different, so always consult your midwife, GP, or obstetrician before making changes to your diet, supplements, medications, or exercise, or if you have concerns about your symptoms.

Sources

Gupta R, Dhyani M, Kendzerska T, et al. Restless legs syndrome and pregnancy: prevalence, possible pathophysiological mechanisms and treatment. Acta Neurologica Scandinavica (review). PMC4058350
Darvishi N, Daneshkhah A, Khaledi-Paveh B, et al. The prevalence of Restless Legs Syndrome/Willis-Ekbom disease (RLS/WED) in pregnancy: a systematic review and meta-analysis. PMID 26482928
The Prevalence, Severity, and Predictive Factors of Restless Legs Syndrome in Pregnancy (2023). PMC10485731
Cronin RS, Li M, Thompson JMD, et al. An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position and the Risk of Late Stillbirth. EClinicalMedicine, 2019. PMC6543252