If every night restlessness, pain, or burning in your legs keeps you from sleeping, it’s not always just fatigue — it can be your body’s strong signal that something deeper is missing. Burning, tingling, cramping, or relentless discomfort in the legs at night is often seen in people with low levels of vitamin B1 (thiamine).
Surprisingly, the most common daily habit — excessive consumption of sugary foods, desserts, cold drinks, and sweetened beverages — rapidly depletes thiamine in the body. So if you’re noticing these symptoms, the first step is to cut down or eliminate sugary items, as they worsen vitamin B1 deficiency.
To overcome this deficiency, it’s important to include foods that naturally boost vitamin B1 and strengthen the nerves. These include lentils, chickpeas, sunflower seeds, brown rice, oats, almonds, peanuts, eggs, fish, and leafy green vegetables. They support nerve health, muscle performance, and overall energy levels.
But diet alone is not enough. Improved blood circulation in the legs is one of the most effective ways to reduce discomfort.
Better blood flow delivers oxygen and essential nutrients to the muscles, easing restlessness. That’s why 20–30 minutes of daily walking, light movement, or simple exercises can refresh the legs and improve sleep quality.
In short, just a few simple changes — reducing sugar, eating healthier foods, and walking regularly — can restore peaceful nights. Your body always gives signals; you just need to understand them and prioritize your well-being.