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The creeping, buzzing urge to move your legs just as you’re trying to sleep isn’t random—and you’re not imagining it. We dive into why restless legs flare during perimenopause, how fluctuating estrogen disrupts dopamine signalling, and why falling progesterone leaves muscles tense and jumpy. From the first “why won’t my legs settle?” to the morning-after fog, we connect the dots between hormones, stress, stimulants, and sleep quality.

We also get practical. You’ll learn how iron status and ferritin influence restless legs, why vitamin D matters for neuromuscular calm, and which common meds—like antihistamines hidden in “night-time” pills—can make things worse. We unpack the caffeine–wine loop that keeps nerves revved and sleep fragmented, with a special look at histamine sensitivity that often spikes in midlife. Then we share a step-by-step plan: the right magnesium trio (glycinate for sleep, taurate for a calmer mind, malate for muscle ease), how to use topical magnesium for targeted relief, and the small evening rituals that create a true wind-down.

Expect simple, doable changes: a warm (not hot) bath, gentle floor stretches or slow yoga, low light and soothing scents, reading instead of scrolling, and smarter coffee timing. We round it out with guidance on lab tests to request, what “optimal” looks like, and how to talk to your GP about medication alternatives if needed. If you’ve been stuck in the cope-and-crash cycle—more coffee to survive the day, a glass of wine to soften the night—this conversation offers a kinder path to steady energy and quiet legs.

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