Foods rich in potassium (bananas, sweet potatoes), magnesium (nuts, seeds), and calcium (dairy, leafy greens) support healthy muscle function.
Wear Supportive Footwear
Proper shoes reduce muscle strain and improve circulation in the legs.
Massage and Warm Compress
Massaging your calves or using a warm towel before bed can improve blood flow and relax tense muscles.
Avoid Prolonged Sitting or Standing
Move around during the day to prevent muscles from tightening.
Check Medications
If cramps are frequent, speak with your doctor about possible side effects of your medications.
What to Do During a Cramp
Stretch Immediately: Flex your foot upward toward your shin to stretch the calf muscle.
Massage the Muscle: Gently rub the cramped area to relax the fibers.
Apply Heat or Cold: Use a warm towel or heating pad for relief, or try a cold pack if it helps reduce pain.
By understanding why leg cramps occur and taking these preventative steps, you can reduce the frequency and intensity of nighttime cramps—and enjoy a restful, pain-free sleep.
