What to Do When Leg Cramps Disrupt Your Sleep

The painful muscle contractions in your legs that you feel during the nighttime are referred to as leg cramps, which can be sudden and quite painful. Some of the most common causes of leg cramps at night include dehydration, lack of stretching before exercising, lack of nutrients, and pregnancy. To prevent leg cramps at night, you must drink enough water during the day. Proper stretching and massaging the affected areas before bedtime can also help reduce discomfort.

Read on to learn more about how to reduce the discomfort caused by leg cramps at night.

Stretch Your Legs

To avoid leg cramps during the night, we recommend doing some stretching before bed. Doing yoga before bed is also quite helpful. Stretching and Yoda are both effective for reducing the intensity and frequency of leg cramps. The best you can do is to incorporate a stretching routine into your everyday schedule, as it can help you reduce cramps. Typically, leg cramps don’t last longer than 10 minutes; however, if you stretch your foot or calf during the cramp, it can help you get rid of the pain faster.

Take The Right Supplements

Taking the right supplements and improving your diet go hand in hand when it comes to reducing the chances of leg cramps during the night. Some of the crucial supplements include magnesium, calcium, and potassium, as they are important for muscle relaxation, function, and Leg cramp relief. However, you cannot refute the importance of vitamin D, vitamin B12, and vitamin B1 in decreasing the severity of leg cramps.

As we mentioned before, foods are as important as supplements, which is why you should consume bananas, avocados, and sweet potatoes, as these are enriched in magnesium, potassium, and electrolytes, which can prevent leg cramps.

Drink Enough Water During the Day

You will be surprised to know that dehydration is among the top factors that cause leg cramps during the night. With that said, you should aim for at least 8 glasses of water during the day. It’s important to mention here that you should have your last glass of water at least two hours before bedtime so that you don’t feel the need to use the restroom during the night. 

Rest assured, by drinking enough water, you can alleviate leg cramps to a great extent, especially as an athlete or even if you work out regularly.

Massage Your Legs Before Bedtime

One of the easiest and most effective ways to prevent leg cramps during the night is to massage the affected areas, such as the calves and thighs, before bedtime. You can use an oil or an ointment to massage your feet or calves and relax the muscles in your legs. 

If you experience mobility issues, you can always ask your spouse or partner to help you with the massage. Some research suggests that taking a warm bath can also prove effective in relieving nighttime leg cramps.With that said, if you wake up at night due to painful leg cramps, you might try getting up and heel-walking.

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