{"id":7150,"date":"2019-07-05T08:13:29","date_gmt":"2019-07-05T08:13:29","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=7150"},"modified":"2021-11-11T10:03:24","modified_gmt":"2021-11-11T10:03:24","slug":"14-simple-methods-to-stop-leg-cramps-at-night","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-simple-methods-to-stop-leg-cramps-at-night\/","title":{"rendered":"14 Simple Methods to Stop Leg Cramps at Night"},"content":{"rendered":"\n
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According to studies published by the American Family Physician, night-time leg cramps affect up to 60-percent of Americans. A nocturnal leg cramp is an extremely uncomfortable and painful experience to endure. <\/p>\n\n\n\n

These cramps can occur while you are sleeping or lying awake in bed. Most patients report a slight increase in tension in the calve muscle before the cramp starts. The pressure suddenly escalates, and you feel a sharp cramping pain in the calve, that causes your toes to curl. <\/p>\n\n\n\n

This involuntary cramp comes on suddenly and may last for as long as ten to 20-minutes before the muscle starts to relax, and the pain subsides. The calve muscle may feel stiff and sore the following day. <\/p>\n\n\n\n

The pain is tense, and many patients succumb to the effects of the pain, not knowing how to relieve the results of the cramp. Here are eight methods you can use to stop nocturnal leg cramps.
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1. Soak in Epsom Salts Before Bed<\/h3>\n\n\n\n

Cramping can occur for a variety of reasons. Athletes that spend too much time practicing on the track may end up overtraining their nervous system<\/a>. When the CNS experiences overstimulation, it turns to survival mode, resulting in the athlete having a higher chance of incurring an injury.<\/p>\n\n\n\n

Recovering from exercise is essential to reset the nervous system, allowing the athlete to perform at their peak. Those athletes that reach a state of overtraining and continue to overstimulate the CNS are asking for trouble.<\/p>\n\n\n\n

One of the most affordable and useful recovery tools available \u2013 is Epsom salts. This natural remedy is a rich source of magnesium. This mineral is essential for repairing muscle and removing inflammation.<\/p>\n\n\n\n

Run a bath and add two cups of Epsom salts to the water. Relax in your tub for 15 to 25-minutes to allow your skin to absorb the magnesium. Follow this strategy for a few nights in a row until your cramps disappear.
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2. Use Essential Oils<\/h3>\n\n\n\n

There are many different brands and types of essential oils available from your online health retailer. Essential oils<\/a> are affordable, and they produce excellent results for soothing the symptoms of a distressed CNS, eliminating your leg cramps. <\/p>\n\n\n\n

Using essential oils with nervine properties, such as red clover oil and frankincense oil, helps to soothe the nervous system, and reduce inflammation. You can add a few drops of both of these oils to your hot bath water along with the Epsom salts. <\/p>\n\n\n\n

Relax and breathe in the warm steam. The polyphenol found in essential oils is released into the vapor, and you breathe them into your lungs, reaping the benefits. Alternatively, you can add the oil to the reservoir of a diffuser along with some purified water. <\/p>\n\n\n\n

Run the diffuser in your bedroom overnight. This treatment provides the same effect as lying in the bath, but for a more extended period. Using this strategy gives you greater exposure to the beneficial polyphenols in the essential oil.
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3. Stretch Before Bed<\/h3>\n\n\n\n

Stretching <\/a>is one of the most useful and beneficial ways of stopping nocturnal leg cramps. Those people that spend all day in a seated position at the office may develop imbalances in the hip- flexors. As time passes, the tension in the hip flexors causes a muscular imbalance in the pelvis, leading to the development of a variety of posture problems. <\/p>\n\n\n\n

When the hamstrings are tight, and the lower back is tense, the patient may find that they wake up in the morning and instantly experience the onset of a calve cramp. Stretching before bed helps to loosen everything up from the tension built up by sitting in a chair every day. <\/p>\n\n\n\n

Regular stretching will not only prevent your cramps but also help to resolve other muscular imbalances that may be giving you other structural issues. <\/p>\n\n\n\n

Stretch for five to 10-minutes before you retire to bed. Please speak to your doctor and ask them for recommended stretches to help you relieve tension from your lower back and hamstrings while loosening your hip flexors.
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4. Eat Bananas <\/h3>\n\n\n\n

Our diet plays a significant role in our health. If your meals contain high amounts of trans-saturated fats and sugar, then you aren\u2019t doing your recovery any favors. Consuming these types of food spurs inflammation in the digestive system<\/a> that spreads to every other region of the body. <\/p>\n\n\n\n

This systemic inflammation exacerbates the symptoms of leg cramps, prolonging the pain symptoms. If you have any mineral or vitamin deficiencies, then you also run the risk of delaying your recovery. Fortunately, making changes to your diet is an easy and effective way to decrease the number of inflammatory particles floating around in your bloodstream. <\/p>\n\n\n\n

Consuming foods like a banana is an excellent way of providing your body with clean energy while topping up your reserves of vitamins and minerals. Bananas are high in potassium, a mineral responsible for regulating muscle response. <\/p>\n\n\n\n

Avoid nocturnal cramps during the night, eat a banana two hours before bedtime, it helps to increase levels of potassium.  
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5. Assess Your Sleep Hygiene<\/h3>\n\n\n\n

Many seniors may develop leg cramps from their sleeping position. Those seniors than sleep on their back with their feet facing up may have the blankets tucked in, forcing the top of the foot downward. This posture places pressure on the tendons<\/a>, resulting in the development of cramps. Likewise, people who sleep on their stomachs, with their feet facing straight down, are also at risk of nocturnal leg cramps. Heavy bedding may also be a contributing factor to this situation, especially for seniors that already have weak tendons in their feet. <\/p>\n\n\n\n

If you have any of the issues described above regarding your foot position while sleeping, then it\u2019s advisable to try and change your sleep position. Some people may find it easy to switch sleeping positions, while others may struggle with the change. <\/p>\n\n\n\n

However, if you find changing your sleeping position to be too challenging, then consider sleeping with foot splints. These aids help to prevent unnecessary stress on the ligaments in the feet while sleeping.
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6. Stay Hydrated<\/h3>\n\n\n\n

Many people go through the day without drinking enough water. We have all heard the lecture that we should drink eight 8-oz glasses of water each day to maintain adequate levels of hydration. However, how many of us manage to drink this much water during the day? The chances are that most people drink more coffee than they do water during the day.<\/p>\n\n\n\n

Dehydration <\/a>causes cramping and fatigue, and while it may not be the only factor causing your cramps, it can add to the intensity of the pain symptoms and the duration of the cramp. Make a note of how much water you drink a day and try to hit the recommended target at least 3-hours before you go to bed. Don\u2019t drink too much water at once in an attempt to \u201ccatch up\u201d on your daily intake.<\/p>\n\n\n\n

For best results, drink alkaline water from a reverse osmosis filter. This membrane removes 99.9-percent of all harmful particles and pathogens from your drinking water. An RO machine is an affordable and pragmatic solution for revolutionizing your home’s drinking water.
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7. Change Your Footwear<\/h3>\n\n\n\n

Your choice of footwear also plays a significant role in the intensity, frequency, and duration of your nocturnal leg cramps. Many women choose to squeeze their feet into high heels every day. As a result, they may develop various imbalances in the structure of the foot. <\/p>\n\n\n\n

Hammer-toes, plantar fasciitis, and bursitis<\/a>, and Morton\u2019s Neuroma are a few examples of severe structural disorders of the foot linked to wearing high heels. In some cases, this disorder may cause permanent damage if left untreated and unmanaged.<\/p>\n\n\n\n

Review your footwear and throw out your heels until your cramps disappear. Wear comfortable shoes that offer excellent arch support and padding for your heels. People who develop conditions like heel spurs may also be at risk of developing issues with their hamstrings and calves, increasing nocturnal cramps.<\/p>\n\n\n\n

Try to walk barefoot whenever you can, and visit a podiatrist to assess the structural health of your feet.
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8. Get More Exercise<\/h3>\n\n\n\n

People who suffer from the effects of nocturnal cramps may need to make adjustments to their lifestyle <\/a>and behaviors. Studies show that the majority of people experiencing nocturnal cramps suffer from the results of a sedentary lifestyle on their health. <\/p>\n\n\n\n

If you spend all day sitting in a chair at the office, then come home and spend the rest of the day sitting on the couch, then you are bound to develop structural and muscular disorders.<\/p>\n\n\n\n

Exercise and stretching should be a part of your day, and it\u2019s a necessity to avoid structural and muscular imbalances brought on by hours in the chair at work. Coming home and playing video games has nowhere near the same effect on your health as stretching for 5-minutes and taking a run around the block.<\/p>\n\n\n\n

It may take some time to build this discipline into your daily routine, but you may find that after a few weeks, your cramping symptoms disappear, and other health issues may also see improvement.<\/p>\n\n\n\n\n\n\n\n

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9. Stop Drinking Caffeine at 2 pm<\/h3>\n\n\n\n

People experiencing nocturnal leg cramping might be drinking too much caffeine throughout the day. Caffeine <\/a>is a stimulant, and if you drink it past 2 pm, you’re asking for a bad night between the sheets. Caffeine has a half-life of four to five hours, so you’ll need to stop drinking it at least eight hours before you go to bed.<\/p>\n\n\n\n

Some energy drinks have insane amounts of caffeine in the product. Drinking these beverages isn’t good for your health, and it will keep you up at night. When you’re not getting enough sleep, the muscular system can experience dysfunction, leading to the onset of nocturnal cramping.<\/p>\n\n\n\n

Stick to the FDA recommended four cups of coffee a day, and don’t go over that limit. Drinking too many stimulant-based beverages will also impact the health of your nervous system. As a result, it ends up creating the opposite effect, leaving you feeling fatigued after a few weeks of abusing energy drinks.<\/p>\n\n\n\n\n\n\n\n

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10. Take a Magnesium Supplement<\/h3>\n\n\n\n

If you’re dealing with the effects of night cramping in your legs, you might be magnesium-deficient. Magnesium <\/a>is a critical mineral for maintaining the health of the muscular system. Without enough magnesium in our blood, the muscles start to cramp.<\/p>\n\n\n\n

Athletes find that low magnesium levels put them at risk of injury in training due to strained muscles. It’s the same when going to bed. Without sufficient levels of magnesium in your blood, the muscular system will start to spasm.<\/p>\n\n\n\n

Elevating your magnesium levels is easy. Visit the drug store and pick up a magnesium supplement. Take it an hour before you go to bed, and see if it has an effect to stop the cramping. You can also soak in a hot bath with Epsom salts, and the magnesium will absorb through the skin into the blood.<\/p>\n\n\n\n

Both strategies are effective at increasing magnesium levels in the body. You should notice an immediate effect and have a good night’s sleep.<\/p>\n\n\n\n\n\n\n\n

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11. Stay Warm<\/h3>\n\n\n\n

When the winter comes through, the temperature drops significantly. If you don’t have a warm enough sleeping <\/a>environment, it could result in leg cramps. Make sure you stay warm in the last few hours before bedtime.<\/p>\n\n\n\n

If you were out in the cold, make sure you warm yourself up properly before retiring to bed. Take a hot bath, and that will help to leave you feeling warm right as you get into bed. A thicker duvet or an added blanket over your duvet will keep you warm at night in the wintertime.<\/p>\n\n\n\n

Individuals living in very cold climates should consider turning up the thermostat a few degrees in the winter if they start experiencing leg cramps at night. Staying warm will also help you fall asleep faster, improving your quality of sleep.<\/p>\n\n\n\n

When the body is too cool at night (temperatures under 60-degrees Fahrenheit), the brain will wake you up. It’s your natural biological defense telling you that you are cold, and you need to get warm. Being cold can also start cramping in your legs in response to getting you to wake up and get warm.<\/p>\n\n\n\n\n\n\n\n

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12. Check Your Mattress<\/h3>\n\n\n\n

Your sleeping posture may affect your body, causing many different problems. For instance, those who sleep on their side may complain about neck and shoulder problems during the day due to the pressure on their neck and shoulders during the night.<\/p>\n\n\n\n

People who experience leg cramping may find that adjusting their sleeping position helps to resolve the problem. However, many people find it challenging to change their sleeping posture, and they keep experiencing cramps<\/a>.<\/p>\n\n\n\n

Typically, leg cramping affects people that sleep on their side because they cut off circulation to the leg on the bottom. People who sleep- on their back may also experience leg cramps due to a bad mattress. The mattress may place pressure on the lower lumbar spine and hips, causing symptoms of leg cramps.<\/p>\n\n\n\n

If you have leg cramps and you also have an old mattress, consider investing in a new memory foam model, and it might resolve your cramping problem.<\/p>\n\n\n\n\n\n\n\n

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13. Wear Compression Sleeves During the Day<\/h3>\n\n\n\n

Many people who experience night cramps may have problems with circulation. The normal flow of blood through the body can decline with age or due to trauma <\/a>to the body. A decline in circulation starves the muscular system of the oxygenated blood it needs to maintain homeostasis.<\/p>\n\n\n\n

During the night, your blood pressure drops because you lay in a prone position on your bed. As a result, those individuals with poor circulation may find they start developing cold hands and feet. Low circulation to the muscles in the legs may cause them to start cramping.<\/p>\n\n\n\n

Those individuals with poor circulation find they need to get out of bed to stop the cramping. They may also notice that they feel lightheaded when rising due to the effects of low blood pressure. Wearing compression sleeves over your calves and thighs during the day is a great way to improve circulation to the legs.<\/p>\n\n\n\n

The sleeves’ compressive effect helps improve blood flow from the calves back up to the heart. It also helps with the thigh muscle’s absorption of oxygenated blood.<\/p>\n\n\n\n\n\n\n\n

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14. OTC Medications<\/h3>\n\n\n\n

Leg cramps are usually the result of a buildup in inflammation in the muscular and nervous systems. The pain is a direct byproduct of the inflammation, and it’s possible to prevent it from occurring with the assistance of over-the-counter medications.<\/p>\n\n\n\n

These OTC medications don’t require a prescription from your doctor, and they are freely available for purchase in most drug stores. OTC medications that reduce inflammation, such as those containing ibuprofen, help reduce levels of systemic inflammation in the body, reducing the chances of your legs cramping at night.<\/p>\n\n\n\n

If you usually don’t experience leg cramps, but you’re getting them several days in a row, try taking an ibuprofen tablet an hour before retiring to bed. The drug’s anti-inflammatory<\/a> effects may be enough to halt the condition and stop it from progressing into a regular occurrence.<\/p>\n\n\n\n

However, it’s important to note that OTC medications like ibuprofen are not suitable for long-term use. If the situation keeps recurring, seek medical advice.<\/p>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"

According to studies published by the American Family Physician, night-time leg cramps affect up to 60-percent of Americans. A nocturnal leg cramp is an extremely uncomfortable and painful experience to endure. These cramps can occur while you are sleeping or lying awake in bed. 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