Restless Legs Syndrome and Related Disorders - Treatment

Specific Behavioral Methods. Proper sleep hygiene is the first step and should be accompany any behavioral method. A number of approaches are available, but all have the same basic goals:

To reduce the time it takes to go to sleep to below 30 minutes.
Reduce wake-up periods during the night.

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Some experts currently list the following behavioral methods in order of effectiveness:

Stimulus control (standard treatment, which receives a high degree of doctor support). It may also be helpful for some patients with secondary insomnia caused by a medical or psychiatric condition.
Progressive muscle relaxation (studies and doctor reports reflect a moderate degree of confidence in its effectiveness). It may be helpful for older individuals and some patients with secondary insomnia caused by a medical or psychiatric condition.
Paradoxical intention (studies and doctor reports reflect a moderate degree of certainty in its effectiveness).
Biofeedback (studies and doctor reports reflect a moderate degree of certainty in its effectiveness).
Sleep restriction (evidence inconclusive on its value).
Cognitive behavioral therapy (evidence inconclusive although studies are increasingly reporting benefits not only for improving sleep in the short term, but in help maintain healthy sleep).
Sleep hygiene, imagery training, and cognitive training only (experts unable to recommend these approaches as sole therapy).

Stimulus Control. Stimulus control is now considered the standard treatment for primary chronic insomnia and may be helpful for some patients with secondary insomnia as well. The primary goal of stimulus control is to regain the idea that the bed is for sleeping. It involves the following:

Go to bed only when ready to sleep or for sex.
If unable to sleep within fifteen to twenty minutes, get up and go into another room. (People who find it physically difficult to get out of bed should sit up and do something relatively arousing, such as read.)
Maintain a regular wake-up time no matter how few hours are spent sleeping.
Avoid naps.

Progressive Muscle Relaxation. Progressive muscle relaxation is another technique for inducing sleep that is effective for many people. In one study, it was as effective as anxiety management training, a short-term behavioral technique. It takes about 10 minutes and involves the following:

Focus first on a specific muscle group, typically with the muscles in one foot. Inhale and tense the muscle group for about eight second until the muscles start to shake and be mildly painful. (Do this gently. It is not intended to cause severe muscles contractions.)
Release the muscles quickly and let them become loose and limp. Stay relaxed for 15 seconds and then repeat the same muscle group.
Focus on the next muscle group and repeat the sequence. Move progressively from each foot and leg up through the abdomen, chest, then to each hand and arm and then to the neck and shoulders and face.