How to Stop Leg Cramps at Night — Naturally

Want to know how to stop leg cramps at night from disturbing your sleep and overall well-being? Follow our 10 natural leg cramp remedies to find a solution that works for you.

Leg cramps (also called charley horses) are painful, involuntary muscle contractions that often appear suddenly and can last seconds or minutes. They frequently occur in the calves but can also appear in the thighs and feet. Leg cramps can occur at night and interfere with your sleep and general comfort. In turn, this can affect your mood and overall quality of life.

Learning how to stop leg cramps at night will lead to a happier, healthier you. And the good news is there isn’t just one solution. Here we offer our top ten remedies, along with some advice on how to avoid leg cramps occurring in the first place.

Leg Cramp Causes and How to Avoid Them

Leg cramps at night can be brought on by a number of factors, such as inactivity, over-activity (especially for athletes), tired or sprained muscles, pregnancy, or certain medical conditions. If you have a medical condition along with regular leg cramps, it is worth mentioning this to your medical provider.

Simple things you could try to avoid leg cramps at night, or other times of day, could include regular movement. If you have a job that involves a lot of sitting, try to avoid sitting with your legs or ankles crossed. Try changing your sleeping position to a more open-body one if you tend to sleep in a ball. It may also be something as simple as buying more supportive footwear.

How to Stop Leg Cramps at Night: Stretching and Massage

Stretching and massaging your legs and feet, particularly before you go to bed, can go a long way toward stopping leg cramps at night. You can use the following tips:

• Gently stretch the affected muscle. You want to get the blood flow going, so applying a little pressure should ease immediate symptoms after the blood has time to circulate well. 
• Gently massage, by hand. Massaging the area will also aid blood flow. You can do this in combination with the above.
• Use a foam roller or tennis ball to massage the leg.
• Flex and unflex the foot. Even if the cramp is higher up the legs, this can help extend the leg muscles.

Use Heat and Ice to Stop Leg Cramps at Night

You may wish to combine the following two methods with a massage before and after the treatment.

• Apply gentle heat to the area. Apply a warm towel or homemade heating pad to the affected muscle and surrounding areas. The warm heat may help the muscle relax and ease the cramp quickly.
• Ice the affected area, with a dedicated ice pack, or wrap a bag of iced vegetables or ice cubes in a towel. Never directly apply ice as it can cause ice burns.

Hydration and Other Exercise

Proper hydration and exercise should be added into your daily routine for overall health and wellness, but they can also help to stop leg cramps at night:

• Drink plenty of fluids. A hydrated body assists normal muscle function. Drink extra water if exercising, or consider a homemade electrolyte drink, or homemade Gatorade 
• Ride a stationary bike, or try another form of exercise that works the leg muscles. Exercise helps the blood to circulate, which increases the production of prostaglandins production — a chemical that helps to reduce discomfort from leg cramping.

Get Rid of Leg Cramps When They Happen

The above methods will help you prevent leg cramps, but if you find yourself struggling with them in the middle of the night, try the following solutions:

• Alter your sleeping position. You can try to avoid sleeping in positions in which your feet point downward. You could also try sleeping on your back.
• It may also help to avoid heavy bedding or tucking sheets in around you. This may restrict your natural movement during the night.

Read more:

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• How to Fix Your Sleep Schedule: Most Effective Tips

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