Few things can ruin a good night's sleep quite like cramps in the legs. If you've ever experienced one, you know how it feels: as though someone has taken hold of either end of your muscle and twisted it into some new, uncomfortable shape. They most often occur in the calves, but it's not unheard of to have cramps in your feet or thighs.

About 60% of American adults and 7% of children experience leg cramps at some point. Studies suggest that women are more likely than men to experience leg cramps. The risk of leg cramping also increases with age. For people over 69, the risk is about 33%. For people over 80, the risk is 50%.

The good news is that only 20 percent of those who suffer from leg cramps seek medical treatment for the condition.

Leg cramp signs and symptoms

Nocturnal leg cramping, sometimes called a “Charley Horse,” is the sudden and involuntary contraction of one or more of the muscles in your leg. This uncontrolled contraction can cause severe pain and make it nearly impossible to use the part of your leg where it's happening.

The most common type of leg cramp occurs in the calf muscle. This muscle stretches from the back of the knee to the heel. However, it is possible to feel cramping and tightening in the hamstrings (back of the thigh) or the quadriceps (front of the thigh).

If you're dealing with a leg cramp, the good news is that it will most likely resolve itself within 10 minutes. However, the pain and soreness from the cramp can last up to 24 hours.

What causes leg cramps at night?

Nighttime leg cramping is a problem for which experts are unsure of the cause. Some research suggests it may be hereditary, especially if the problem begins in childhood, persists into adulthood, and occurs frequently. While most experts agree there is no absolute answer to the underlying causes of leg cramps, some have suggested triggers that can make them more likely.

• Inactivity or insufficient activity. Our muscles are designed to work hard. They need to be stretched to stay healthy. Sitting for long periods can increase your chances of having nighttime leg cramping. This includes people who work in front of a computer or in an otherwise stationary position for 8 or more hours each day.
• Over-activity. Some people take the phrase “go hard or go home” a little too seriously. While it is admirable to get – and stay – in shape, there is such a thing as too much physical activity. When you go at it a little too hard at the gym, or engage in rigorous physical work for extended periods, you can almost bank on nocturnal leg cramps striking later.
• Sitting improperly. We already mentioned that sitting too much is a recipe for disaster. Certain positions also make your legs prone to cramping later. Sitting with your legs crossed, or with your toes pinched tightly in high heels (we’re talking to you, ladies), can cause cramping.
• Prolonged standing. Certain jobs and other responsibilities may have you on your feet for hours at a time. Unfortunately, this is another trigger for leg cramping. Sitting down for at least a few minutes each hour can help reduce the risk.
• Pregnancy. Hormones shift and fluctuate throughout pregnancy, as your body changes to accommodate that little person growing inside. Pregnancy is a miracle, but it also is a major contributor to leg cramping. Chances for leg cramps increase during the last six months of pregnancy.
• Certain medications. Statins (used to treat high cholesterol) and diuretics (used to lower blood pressure) are two of the worst offenders for causing leg cramping. Birth control pills and drugs to treat osteoporosis or asthma also can trigger them. Prescription estrogen, used by some women to ease menopause symptoms, is another common cause.
• Drinking alcohol. Scientists suspected for years that consuming alcoholic beverages was a risk factor for nocturnal leg cramping. A 2018 study provided confirmation of their suspicions.

Restless legs syndrome, which can make it hard to fall asleep in the first place. There are severalhealth issues that can cause aching legs at night, including nocturnal leg cramping and restless legs syndrome.

• Restless legs syndrome (RLS)
• Sciatica
• Psoriatic arthritis
• Shin splints
• Arthritis
• Multiple sclerosis
• Leg injuries
• Muscle cramps
• Growing pains

Chronic conditions like restless legs syndrome can cause a vicious cycle, where a bad night's sleep leads to increased pain during the day, which leads to an even worse sleep the next night.

. If you experience leg pain at night, there are things you can do to improve the situation. By finding a better sleeping position and making some adjustments to your bedtime routine and lifestyle, you can lessen leg pain and get better sleep.

How to stop leg pain and leg cramps at night

-If you are wondering how to stop leg cramps immediately, try gently stretching the muscle or using a hot and cold compress to encourage your muscles to relax. -However, the best method is prevention by incorporating several of the tips below into your bedtime routine.

How to prevent nighttime leg cramps

There are many reasons why our bodies need a restful night's sleep. Nighttime leg cramps can be debilitating and can regularly interrupt your sleep. There are ways to help reduce your chances of experiencing them too often (if at all). Practicing self-care and eliminating some bad habits are responsible ways to prevent nighttime leg cramps.

• Stay hydrated. Did you know that muscles are comprised of 79 percent water? Muscles need ample hydration to function properly. Staying hydrated throughout the day is the best way to help prevent nighttime leg cramps. Aim for at least 6 glasses of water throughout the day, more on hot days or while exercising.
• Replenish necessary minerals. Becoming dehydrated when you sweat is not the only concern. Your body also loses important electrolytes, which can contribute to leg cramping later. Consuming sports drinks designed to replenish electrolytes is helpful. Dieticians also recommend eating bananas, sweet potatoes, spinach, yogurt, and nuts. These foods are rich in muscle-friendly minerals like potassium, magnesium, and calcium.
• Stretch before bed. There is never a wrong time to get up and stretch your legs, especially if you sit a lot during the day. Stretching before bed is a must if you want to avoid painful cramping while you sleep. Several different stretches can help. If you suffer from calf cramping, a standing calf stretch works best. To perform it: stand facing the wall with your elbows straight and both hands flat on the wall at chest level. One leg should be forward with your knee bent, and the other leg should be back and straight. Make sure both feet are in contact with the floor. Lean toward the wall and hold the stretch for at least 10 seconds, with a max stretch time of 30 seconds if you can tolerate it. Do 2 to 3 stretches per leg.
• Ride a stationary bike. Aim for five minutes of easy peddling before bedtime. It warms up your leg muscles and loosens them a bit, helping to reduce the chances of cramping.
• Change your sleeping position. Sorry, stomach sleepers. Sleeping with your toes pointing downward (away from your head) can contribute to leg cramping. It interrupts blood flow and allows blood in the lower part of your leg to become stagnant. Sleeping on your back or side, with your legs bent at the knees, is the best positioning.
• Untuck those sheets. It may look neat but sleeping with your sheets firmly tucked into the bed or with heavy bedding on your legs can restrict leg movement. Make sure you untuck the sheets and use a blanket or comforter light enough to help keep your toes pointing upward during the night.
• Wear supportive shoes. If you stand or walk for long periods, it is essential to have supportive, comfortable shoes. Flip flops and heels may look fashionable, but they can contribute to painful leg cramps. Poorly fitting shoes strain the nerves and muscles in your feet and legs, leaving you more prone to cramping.

5 tricks for stopping a nighttime leg cramp in progress

1. Try to stretch the muscle that is cramping. 2. Place a heating pad on the muscle for a short time. 3. Take a warm bath before bed. 4. Try to massage the cramping muscle. 5. Take over-the-counter medication such as ibuprofen to help relieve the pain. There are a few things you can do to ease the pain of nocturnal leg cramping. Stretching the muscle, placing a heating pad on the muscle, taking a warm bath, or massaging the cramping muscle may all help. You can also take over-the-counter medication such as ibuprofen.

1. Massage the affected area
   Humans tend to rub something when it hurts. As it turns out, we have that instinct for a reason. It works. Moderately massaging the muscle that is cramping can help to relax it while soothing discomfort. Gently knead the area that hurts with both hands to help loosen it.
2. Stretch it out
   Just like you stretched before bedtime, stretching a muscle that is actively cramping can help relieve the pain. If the cramping is in your calf, loop your bedsheet (or a blanket) around your foot and gently stretch your toes in an upward motion.
3. Perform lunges
   Lunge forward with the leg that is not cramping, using the nighttime stretching movement we discussed earlier. Use the wall to balance yourself if necessary.
4. Walk on your heels
   It may sound odd, but this movement stimulates the muscles opposite the calf, which can encourage the calf to relax.
5. Apply heat
   Moist heat is helpful for tight, cramped muscles. Apply a hot, damp towel, hot water bottle, or heating pad to the affected area. If the cramping is extensive, soaking in a warm bath can help.

If you find your leg muscles are sore the day after a nighttime cramping incident, you can take over-the-counter (OTC) painkillers to help. Nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen can relieve tenderness and help resolve any inflammation in the affected area. Acetaminophen also works for pain relief. Just be cautious about using these treatments too much, because they can lead to other medical problems. If you often have leg cramps, you may want to consider using an all-natural remedy instead.

Magnesium: the miracle leg cramping cure?

Magnesium is said to be a miracle cure for leg cramping, but there is not much evidence to support this claim. Some studies have found that magnesium may be effective in relieving leg cramps during pregnancy, but it is not clear if it is effective for other population groups.

The only people who this does not apply to are those who are magnesium deficient, of which half the US population falls into. One symptom of magnesium deficiency in adults is muscle twitching and cramping, which happens when a lack of magnesium causes greater flow of calcium into the nerve cells, over-exciting the muscle nerves. If you think this might be the case for you, speak to your doctor.

Natural solutions to nighttime leg cramps

There are are a few different medications you can get from your doctor to help with nocturnal leg cramps. However, these medications can come with some downsides. You might want to try some natural solutions that work for some people instead.

Apple cider vinegar may help with muscle cramps because it is rich in potassium. To try it, mix 2 teaspoons with a little honey and drink it. Be sure to use organic, unfiltered brands of apple cider vinegar.

Topical pain relievers that have menthol as a main ingredient are great at easing pain. A product like Premiere’s Pain Spray Roll-On is ideal if you want to experience the benefits of menthol since it is blended at 7 percent menthol. The roll-on applicator makes it easy to apply evenly on your skin without wasting any product and provides almost immediate relief.

Acupressure is a beneficial treatment for leg cramps that doesn't cost much money. You can do it yourself by applying pressure with your fingers on three specific spots: (1) between your upper lip and your nose; (2) at the base of your calf on the leg that is cramping; and (3) on the top of your foot, between your big toe and second toe (on the leg with cramping).

Homeopathic treatments that may help with leg cramping include magnesia phosphorica pellets, which you dissolve under your tongue. Boiron is a reputable source for any homeopathic remedy. Recommended potencies are 6X or 30C. You may also be able to find magnesia phosphorica in spray form at some homeopathic pharmacies, which can be absorbed through the skin.

Other ways to help stop leg pain at night

Wondering what else you can do to sleep better with leg pain? Here are some other tips to try:

• Avoid inflammatory foods. Limit your intake of sugar, saturated fats, gluten, refined carbohydrates, and other ingredients that can increase inflammation in the body and, as a result, lead to more pain.
• Stick to a sleep schedule. Go to bed and wake up at the same time every day. By doing so, you can train your body to sleep on schedule.
• Don’t lie in bed if you can’t sleep. If you got in bed 20 minutes ago and still can’t sleep, get up and do something mind-numbing (like reading a dull book) until you feel tired. Then, give sleep another try.
• Manage stress. Use stress-management techniques, like meditation and progressive muscle relaxation, to keep your worries in perspective at bedtime and drift off more easily.

If you're experiencing regular leg pain and struggling to get a good night's sleep, you should speak to a doctor to get a proper diagnosis. They will be able to advise you on different treatment options that could help improve your overall health.

A final word on leg cramping

Congratulations on finishing the article! By reading to the end, you have taken the first step in ridding yourself of nocturnal leg cramps. Our solutions are safe and practical, so you can hopefully enjoy many restful nights.