How to Stop Kicking in Your Sleep

Kicking or thrashing in your sleep is a common problem that has many causes. Stress, caffeine, restless legs syndrome (RLS), sleep apnea, and REM disorder can all be at the root of the problem. Most of the causes are treatable and require a few lifestyle changes. Get a peaceful sleep by cutting off all caffeine and sugar at least 6 hours before bedtime. Keep your immune system up and maintain a healthy body weight to help sleep through the night. If lifestyle changes don’t work, there are a series of prescription and OTC medications that can help with the problem. Speak with your doctor if the problem persists to rule out injuries or other disorders that could cause nighttime kicking.

Method 1
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Making Lifestyle Changes

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    Avoid caffeine or other stimulants for 6 hours before bedtime. Coffee, soda, and other stimulants can leave you feeling restless and fidgety before bed, which contributes to kicking. Stop drinking any caffeinated beverages at least 6 hours before you go to bed. This ensures that all the caffeine leaves your body and reduces your restlessness.[1]
    • Sugary foods like ice cream, cookies, and candy are stimulants as well. If you snack before bedtime, stick to foods without processed sugar.
    • Nicotine is also a stimulant, so smoking before bed can have a similar effect.
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    Quit smoking to ward off REM sleep disorder. People who smoke are more likely to experience REM sleep disorder and other sleep disturbances. If you smoke and have experienced nighttime kicking, try to cut back or quit altogether. This will benefit your sleep schedule and overall health.[2]
    • If you don’t want to quit smoking altogether, then try to stop smoking before bedtime. Since nicotine is a stimulant, it can leave you restless in bed.
    • REM sleep disorder is a condition that causes people to move around during the REM sleep stage. It has several causes, but people who smoke experience the condition at a higher percentage than people who don't smoke.[3]
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    Keep your immune system strong with a healthy diet. There is some correlation between a suppressed immune system and restless sleeping. Try improving your diet with immune-boosting foods. Build a diet high in fresh fruits and vegetables to get the nutrients you need, and avoid sugary or processed foods.[4]
    • Vitamins A, C, and E, plus zinc and iron, are especially important for immunity. They’re all in leafy green vegetables, squash, poultry, fish and shellfish, and fresh fruits.[5]
    • Foods high in sodium and saturated fats can suppress your immunity. Avoid processed foods and limit your red meat intake to 2 servings per week.
    • If you don’t get enough nutrients from your daily diet, take multivitamin supplements to keep your immunity up.
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    Take iron supplements if your blood is low in iron. Iron deficiencies are a cause of restless legs syndrome. This condition causes a burning sensation in the legs, resulting in a strong urge to kick or fidget throughout the day and at night.[6] The daily recommended dose of iron is 8 mg for men and 18 mg for women.[7] Keep your daily intake within these ranges through your normal diet or with over the counter iron supplements.
    • Before starting on iron supplements, speak with your doctor to determine if you do have an iron deficiency. This only takes a simple blood test.
    • Take the supplements exactly as directed. It’s possible to overdose on them, which causes other adverse effects.
    • Foods that are high in iron are fortified cereals and dairy products, shellfish, beef, and beans.
    • Constipation is a common side effect of iron supplements. Try to increase your fiber intake or use a stool softener to help.
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    Reduce your stress to have a more peaceful sleep. Stress can cause all kinds of sleep disturbances, including kicking and thrashing. Stress may be especially to blame if your nighttime kicking started suddenly. Consider if you’ve just experienced something stressful, like problems at work or in your relationships. If you’re feeling stressed out, take some steps to relax and have a calmer sleep.[8]
    • Aerobic exercise is a great way to reduce stress. If you’re not very active, try going for a walk or jog a few times per week. Exercise releases hormones that improve your mood and help you avoid anxiety.
    • Any activities you enjoy are good stress-reducers as well. Listening to music, knitting, reading, or playing video games can help you escape a stressful mindset.
    • If you feel overwhelmed by stress, consider speaking to a therapist for help alleviating your anxiety.

    Tip: Try taking a hot bath before you go to sleep to destress and help your legs relax.

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    Maintain a healthy body weight. Being overweight can cause several sleep disorders like sleep apnea or restless legs syndrome. If you’re overweight, speak with your doctor to find out what a healthy body weight for you is. Then, exercise and adjust your diet to lose excess body fat and maintain a healthy weight.[9]
    • Consider your diet if you want to lose weight. If you drink a lot of soda and sugary drinks, cutting these out would be a big reduction in your daily calories.
    • Try to cook more meals at home. Restaurant food and prepared meals are usually very high in salt and fat, even if the food seems healthy.
    • Commit to exercising for 30 minutes each day. Even a light walk is better than not exercising at all. Make sure to stretch or massage your legs after you work out to help relieve mild symptoms.
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Method 2
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Using Medication

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    Take melatonin for a deeper sleep. Melatonin is an over the counter sleep aid. Since it helps you fall asleep and reach REM sleep faster, it can give you a deeper and more peaceful sleep. This may prevent kicking and thrashing throughout the night.[10]
    • Consult your doctor before taking melatonin to make sure it won’t interact with any medications you may be on.
    • Melatonin sometimes leaves you feeling groggy the following morning. If you wake up especially early for work, take the pill an hour or 2 before bedtime so you’re more awake in the morning.
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    Try taking 250–400 mg of magnesium before you go to sleep. Take 1 magnesium supplement with a glass of water right before you go to bed since it can help alleviate symptoms of restless leg syndrome. Continue taking magnesium each night to get more efficient sleep without moving around as much.[11]
    • Talk to your doctor before starting supplements to ensure they don’t have any negative reactions with other medications you’re taking.
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    Use clonazepam to reduce your anxiety while sleeping. Doctors sometimes prescribe this medication to treat REM disorder and restless legs syndrome. It keeps the body calmer and can prevent restless sleep symptoms. Speak with your doctor to see if this medication is an option for you.[12]
    • Take this medication exactly as directed. Anti-anxiety medication is potentially-addictive, so do not take more than the prescription tells you to.
    • Potential side effects are lethargy, dizziness, irritability, headaches, and depressed mood. Speak with your doctor if you experience any of these symptoms.[13]
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    Combat restless legs syndrome with anti-seizure medication. Although restless leg syndrome is not a seizure disorder, this medication is effective in treating RLS. It relaxes the muscles and helps prevent kicking and thrashing in your sleep. These are prescription medications, so speak with your doctor to see if this is the right option for you.[14]
    • There is a wide selection of anti-seizure medications, so your doctor may try multiple ones before finding the right one for you.[15]
    • Communicate with your doctor about any side effects you experience. They can switch your prescription if one medication is causing problems for you.
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Method 3
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Testing for Other Medical Disorders

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    Visit a doctor if you’ve ever had a head injury. If you’ve ever had a serious head injury, then nighttime kicking could be a result of undiagnosed damage. Even if you sought medical attention for the injury in the past, doctors may have initially missed something. Think back and try to remember if you’ve ever had a bad head injury. Visit the doctor for further testing to see if it left any damage.[16]
    • Any head injury that results in unconsciousness is serious and requires medical attention. Also see a doctor if you receive an injury that causes a bad headache, confusion, dizziness, or nausea.
    • Testing for a head injury usually involves a CT scan or an electrical test of the brain’s activity. None of these tests are painful or invasive.[17]
    • If doctors discover damage from a past head injury, they may prescribe physical therapy and medication to help treat you.
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    Get tested for sleep apnea. Sleep apnea is a condition where the airway is obstructed while you sleep. Symptoms include waking up constantly, loud snoring, feeling tired in the morning, waking up feeling like you can’t breathe, and kicking or thrashing. Speak with your doctor if you notice any of these symptoms. If the doctor suspects sleep apnea, they will order a sleep study to track your sleeping habits.[18]
    • You may not be aware of some of these symptoms. If you have a sleeping partner, ask them if you snore, thrash, or seem to stop breathing while you’re asleep.
    • Treatment for sleep apnea usually requires wearing a mask while you sleep. It delivers oxygen into your body and prevents breathing problems.
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    Take a series of tests to rule out Parkinson’s disease. In rare cases, kicking or thrashing in bed is an early sign of Parkinson’s disease. This is a nerve disease that causes trembling and gradual loss of motor functions. Consult your doctor and tell them you’ve experienced trembling in bed. The doctor will run a series of tests to rule out or confirm Parkinson’s.[19]
    • There is no single test for Parkinson’s disease. Screening involves a series of CT scans, MRIs, blood tests, and tests of your motor functions. It can take several months to diagnose the disease.
    • Parkinson’s is a manageable disease. Physical therapy and medication can help you maintain your independence for many years.
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References

  1. ↑ https://www.sleepassociation.org/sleep-disorders/more-sleep-disorders/restless-legs-syndrome/about-periodic-leg-movements-during-sleep/
  2. ↑ https://www.sciencedaily.com/releases/2012/06/120628130536.htm
  3. ↑ https://www.mayoclinic.org/diseases-conditions/rem-sleep-behavior-disorder/symptoms-causes/syc-20352920
  4. ↑ https://www.sleepassociation.org/sleep-disorders/more-sleep-disorders/restless-legs-syndrome/about-periodic-leg-movements-during-sleep/
  5. ↑ https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/
  6. ↑ https://www.ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/restless-legs-syndrome-fact-sheet#5
  7. ↑ https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h2
  8. ↑ https://www.mayoclinic.org/diseases-conditions/rem-sleep-behavior-disorder/diagnosis-treatment/drc-20352925
  9. ↑ https://www.sleepfoundation.org/articles/what-causes-restless-sleep
  1. ↑ https://www.mayoclinic.org/diseases-conditions/rem-sleep-behavior-disorder/diagnosis-treatment/drc-20352925
  2. ↑ https://www.ncbi.nlm.nih.gov/pubmed/9703590
  3. ↑ https://www.mayoclinic.org/diseases-conditions/rem-sleep-behavior-disorder/diagnosis-treatment/drc-20352925
  4. ↑ https://www.drugs.com/sfx/clonazepam-side-effects.html
  5. ↑ https://www.ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/restless-legs-syndrome-fact-sheet#5
  6. ↑ https://www.epilepsy.com/learn/treating-seizures-and-epilepsy/seizure-medication-list
  7. ↑ https://www.drugs.com/mcd/rem-sleep-behavior-disorder
  8. ↑ http://www.columbianeurology.org/neurology/staywell/document.php?id=33918
  9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/4-signs-you-might-have-sleep-apnea
  10. ↑ https://www.mayoclinic.org/diseases-conditions/parkinsons-disease/diagnosis-treatment/drc-20376062

About This Article

Luba Lee, FNP-BC, MS
Medically reviewed by:
Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 33,757 times.
19 votes - 78%
Co-authors: 6
Updated: February 11, 2020
Views: 33,757
Categories: Better Sleeping
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