Imagine the scene! You are lying in your bed, wrapped in your favorite duvet and ready for a quiet sleep. Suddenly, you feel a sharp pain in your leg, so strong that it makes you wonder if you are really awake or if this is a nightmare. The pain doesn’t go away, your leg tightens and the feeling of not being able to move it is incredibly difficult. If this description sounds familiar to you, then you probably have cramps during the night.

Night cramps, also known as muscle spasms, affect many people, according to research, up to 60% of adults. They usually occur when muscles, usually in the leg area, tighten suddenly and involuntarily. These cramps are more common in women and the elderly and usually affect the gastrocnemius muscle, which is the one at the back of the leg from the ankle to the knee. However, they may also occur in other muscles, such as the quadriceps or hamstrings.

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These cramps may wake you up from your sleep, while other times, while you are sleeping, the intense discomfort forces you to wake up. Fortunately, although the pain is severe, it usually subsides within minutes. Nevertheless, the feeling of discomfort can remain for several hours or even until the next day. If cramps happen regularly, they can disturb your sleep and cause other disturbances in your daily life.

What causes night cramps?

The reasons that cause cramps are varied and are often linked to the modern lifestyle. Most experts agree that the posture we adopt during the day, but also during sleep, can contribute to these conditions. For example, when the foot remains in a plantarflexion position for many hours, it can cause cramps, as the muscles and tendons are not stretched as they should be.

In fact, a study showed that cramps are more common during the summer, which may be linked to the temperature and changes in the way the body adapts to it. However, the frequency of nocturnal spasms decreases in the winter months, peaking around July.

Beyond posture, researchers have also identified that nerve problems related to the nerves that run from the spine down to the feet may be responsible for cramps. Nerve commands for muscle movement often get “confused” and cause severe spasms.

How to avoid and deal with cramps?

The good news is that there are several ways to reduce or prevent night cramps. For example, stretching before bed can help significantly. Research from 2012 showed that people who stretched their legs and calves before bed experienced a 59% reduction in the frequency of cramps.

In the past, quinine (a drug used to treat muscle spasms) was the most popular solution. However, due to its side effects, such as irregular heartbeats and low platelet counts, it is no longer recommended.

Another natural solution is to consume enough magnesium, which can help relax muscles. Excellent sources of magnesium are beans, nuts, whole grains and green leafy vegetables. Especially if you don’t exercise much, don’t forget to drink enough water during the day, as good hydration helps with muscle elasticity and prevents cramps.

With proper care and a few simple habits, you can reduce night cramps and ensure a more restful and restful sleep.