Method

Legs up the wall

Lie down and rest your straight legs up against the wall for several minutes before bed — it relaxes the lower body, can settle restless legs, and restores circulation after long sitting.

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This is a simple restorative yoga pose (viparita karani): lie on your back next to a wall and rest your straight legs against it, hips close to the wall. Stay for several to a dozen minutes, breathing calmly.

It works on three bedtime-relevant levels. It relaxes the lower body, often tense after a day of sitting. It frequently settles restless legs — a common obstacle to sleep onset in ADHD. And it restores circulation (venous return) after long sitting, signaling the body to shift into rest mode.

Weave it into the evening routine as a physical bridge to sleep — ideally right before getting into bed, or as part of the nap game. It needs no equipment or fitness, so the barrier to entry is low.

Helps with

Resources & links

1 source

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- 8:08 Legs up the wall relaxes the lower body and restless legs

What the research says

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

What the grade means

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD AuDHD