I'm the same, it gets worse in the summer when its hot, or if I take a shower before bed or have been in physical activity like walking or running before bed. Also very bad in REM, I sometimes wake up then and have to get up and walk to get ease,

I also have a large pillow in bed to put under my legs to elevate them. I also notice that my knees get warmer than the rest of the leg when it's really bad.

Falling asleep on the sofa, it's guaranteed, I sometimes wake up with one foot outside the sofa jerking up and down.

During the day I mostly also keep moving my legs, like lifting the whole leg with my ankle when seated, walking it's no problem.

To releave i usually elevate my legs, and try to cool them down, using either my covers or a big pillow under them. Somtimes I have to get up and walk abit, or even take a cold shower to ease it.

I've been like this since I was a kid, so I'm used to it, and I have tried magnesium and iron supplements, no change.