Nocturnal leg cramps are painful muscle spasms that occur during sleep, often affecting the elderly and pregnant women. Dehydration and mineral deficiencies, such as low levels of calcium, potassium, and magnesium, can cause these cramps. To prevent them, individuals should ensure they are adequately hydrated and consume foods rich in these minerals, while also reducing caffeine and sugar intake. Stretching, massage, and heat can also help alleviate discomfort.
Usually people associate leg cramps with the term “charley-horse,” which are painful sensations of tightness and tension in the leg muscles. There are three main areas where uncomfortable cramps can occur. These are the calf, foot and thigh. Nocturnal leg cramps are muscle pains that occur during the night when a person is sleeping, causing sleep disturbances that can ultimately ruin a good night’s sleep.
Although they can occur at the same time as other sleep disorders, nocturnal leg cramps have no causal link to any known underlying medical disorder. They predominantly affect the elderly and pregnant women, two groups that tend to have relatively poor blood circulation in the limbs. Stepping back, nocturnal leg cramps are found in middle-aged and older populations, although they can affect individuals of any age group.
One reason a person may have nocturnal leg cramps is because they are not drinking enough water. Water is important for transporting vitamins, minerals and other substances throughout the body. Hydration is not the same as when drinking caffeine or alcohol, as they are diuretics and end up further dehydrating a person. Muscle needs hydration to function properly; without it cramps are more likely to occur. That’s why athletes who don’t replenish their lost water from sport and exercise end up with a workhorse. Similarly, low water intake in an otherwise sedentary person can cause muscle twitching during sleep.
Another reason for nocturnal leg cramps is mineral deficiency. Low levels of calcium, potassium, and magnesium are cited as causative factors for nocturnal leg cramps. While they can all be found in the things we eat, some foods lose mineral levels when they are processed or refined. For example, nearly 85% of the magnesium in grains is lost when it’s finely ground.
Calcium deficiency is also responsible for muscle tremors and twitching at night and can lead to nocturnal leg cramps. However, milk and other dairy products are not effective sources of calcium replacement due to their phosphorus levels. A non-phosphorus calcium supplement is perhaps the best alternative. Another mineral that is depleted easily is potassium, which is the most important mineral in regards to muscle activity, serving as an electrolyte in the body and helping balance body fluids. It also plays an essential role in muscle control and acts as a cofactor in muscle building.
To combat nocturnal leg cramps, there are several criteria to check. Make sure your calcium, potassium, and magnesium intake is at sufficient levels. Potassium-rich foods in your diet should include bananas, tomatoes, potatoes, broccoli, cantaloupe, and citrus fruits. Also, try to eliminate or reduce caffeine and sugar from your daily regimen. Make sure you’re adequately hydrated by drinking up to the recommended eight glasses of water per day.
Finally, relieving any current discomfort with local massage, movement, or heat can help you avoid nighttime leg cramps. For massage, rub the site of tension in a circular rhythm to release muscle tension under the skin. Stretch your calf muscles by holding your toes, pulling them toward your knee, and extending your leg outward. This will exhaust the stretch reflex before going to bed. If pain persists, apply a heat pack for about 10 minutes or take a warm bath or shower.
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