About 60% of adults suffer from night cramps, making them a typical occurrence. The cramps often last less than ten minutes and typically afflict older adults. Although the calf muscles are most impacted, the foot and thigh muscles are also affected.
Leg cramps at night affect people's quality of life, especially their sleep and energy levels the next day; therefore, this is a problem.
Note that a lot of this information relates to leg cramps at night, not cramps in general. Leg cramps that occur during the day and those that occur at night differ in a few important ways.
What Are Leg Cramps?
Leg cramps occur when the muscles of the leg, usually the calf, foot, or thigh, suddenly tighten and hurt. These are brief, involuntary muscular contractions that can impact your sleep, physical activity, and overall well-being. Leg cramps can be unpleasant, but they are usually not harmful.
Nighttime leg cramps, also known as nocturnal leg cramps, occur while you're sleeping or not doing anything. They could cause you to wake up, make it more difficult for you to go back to sleep, and leave you with soreness throughout the night. Leg cramps occur at night in about three out of four recorded instances
If you’re experiencing frequent or severe leg cramps, it’s essential to consult with a healthcare professional to identify the underlying cause.
What Causes Leg Cramps at Night?
The exact cause of leg cramps is not clear. However, some common factors and potential causes of leg cramps at night include:
- Dehydration– Inadequate fluid intake can lead to dehydration, as can the consumption of alcohol.
- Electrolyte Imbalance– An imbalance in electrolytes such as potassium, magnesium, calcium, and sodium can affect muscle function and lead to cramps.
- Overuse or Strain– Overexertion of muscles, especially during physical activity or exercise.
- Muscle Fatigue– Muscles that are tired or overworked are more prone to cramping.
- Medications– Some medications, such as diuretics, statins, and certain asthma medications. These medications can result in an electrolyte imbalance.
- Pregnancy– Pregnant women often experience leg cramps, especially during the second and third trimester.
- Medical Conditions– Underlying medical conditions such as diabetes, kidney disease, thyroid disorders, and neurological disorders.
- Age– Older adults may be more prone to muscle cramps.
How to Stop Leg Cramps at Night
1. Stay Hydrated
Dehydration can contribute to muscle cramps, so make sure you’re
drinking enough water throughout the day. Also, consider not consuming
alcohol, especially close to bedtime. Alcohol consumption has been found
to be strongly associated with having leg cramps at night. Not only
does it dehydrate you, it can lead to muscle tissue damage and
deficiencies of vitamin B and D, iron, zinc, and potassium. Alcohol also
contributes to the accumulation of lactic acid inside leg muscle
tissues.
2. Stretch Before Bed
Gentle stretching of your calf muscles before bedtime may help prevent
leg cramps. Stand facing a wall with your hands up against it. Step back
with one foot, keeping the knee straight. Bend the front knee while
keeping the back heel on the floor, and hold for 30 seconds. Repeat with
the other leg.
3. Stretch to Get Rid of an Active Leg Cramp
If you’re actively having a leg cramp during the night, you can also
stretch for relief. If your calf muscle is cramping, reach down and pull
your toes toward your head until the cramp eases. You can also try
lunging forward with the leg that isn’t cramped, stretching out the
cramped leg behind you. Also try standing on your toes for a few
seconds, and see which stretch works best.
4. Apply Heat
Heat can soothe tight muscles and give you relief from leg cramps. Apply a hot towel, heating pad, or hot water bottle
to the affected area. If you deal with severe or prolonged leg cramps,
you may want to run a warm bath or hop in a hot shower. Taking a warm
bath before bedtime can also help relax your muscles and make it less
likely to experience leg cramps.
5. Massage Your Muscle
If you get a night leg cramp, try massaging the affected area with both
hands. This can help loosen up the tight muscle relatively quickly and
give you relief.
6. Magnesium Supplements
Some studies have found that magnesium deficiency may contribute to
muscle cramps. Consult with your healthcare provider before taking
supplements, but if you get the go ahead, it’s worth a try. Magnesium is
essential in regulating your body’s functioning. It’s involved in more
than 300 of your body’s biochemical processes, including muscle
contraction and nerve transmission.
7. Eat More Potassium-Rich Foods
Ensure that your diet includes sufficient potassium, as low levels of
potassium can lead to an electrolyte imbalance and may contribute to
muscle cramps. Bananas, oranges, and potatoes are good sources.
8. Use Proper Bedding
Make sure to sleep under loose sheets and blankets, especially if you
sleep on your back. Sheets that are too fitted and tight can compress
the nerves and lead to cramps.
9. Walk or Shake the Leg
Sometimes the best remedy for leg cramps is to walk it off. Walking
encourages small arteries in your leg to enlarge, which increases blood
flow. Since sometimes leg cramping is due to inadequate blood flow to
the muscles, walking can be helpful.
10. Avoid Prolonged Sitting or Standing
If possible, avoid sitting or standing in the same position for long
periods during the day. Research has shown that people who spend a lot
of time standing each day are at a higher risk of leg cramps. When
you’re on your feet, but not in motion, blood and water tend to pool in
your lower body. This can lead to fluid imbalances, as well as muscle
and tendon shortening, all of which can lead to cramping.
If you experience leg cramps, especially at night, try these tips for prevention and stop leg cramps in their tracks.
