Leg Cramps While Sleeping

Leg cramps while sleeping can be extremely painful and can ruin a good night’s sleep. They can also cause soreness or a stiffening of the affected muscles the next day. These Nocturnal cramps are caused by the sudden contraction or over-shortening of the muscles.

The precise cause of nocturnal cramps is not completely understood. There are several factors that definitely contribute to this type of cramping. One of the main factors linked to nocturnal cramps is dehydration. Dehydration is the lack of an adequate amount of water or fluids in the body. Water is essential for the transport of minerals, vitamins and other essential nutrients. Dehydration starves the muscles of nutrition which results in cramps. A nightcap of coffee or alcohol will only aggravate this condition as they are diuretic in nature and promote dehydration. Low levels of minerals such as calcium potassium, magnesium, and sodium are also thought to contribute to nocturnal cramps. People with poor blood circulation too are at a higher risk. In rare cases, nocturnal cramps may be caused by drug abuse or a serious medical ailment.

Nocturnal cramps can affect anyone from any age group. However, in most cases, it affects people with poor circulation in their limbs especially pregnant or elderly women. One of the few effective drugs used to treat nocturnal cramps is quinine. However, the usage of this drug is often debated due to its side effects; the most prominent being tinnitus. However, a change in lifestyle will yield similar or superior results over a period of time. Since dehydration is considered to be a key factor, make sure that you drink plenty of water and fruit juices during the day. Fruit juices contain various essential vitamins and minerals. It is very important that you follow a healthy lifestyle and this would include both diet and exercise. Cut down on the amount of fat in your daily diet as it hinders magnesium absorption. In addition to this, try to include at least one or two servings of salads and fruits.

Exercise daily and concentrate on exercises that will strengthen but not stain your muscles. If you are not used to it, do not jog or run, instead spend more time brisk walking. You can also cycle slowly for short distances to tone your calf and thigh muscles. Include Yoga and Pilates in your daily exercise program as these are non strenuous exercises that help to strengthen the muscles. Wear comfortable loose clothes while sleeping and if possible practice a few Yoga meditation techniques. These will help the muscles of your body to relax and will promote deep and peaceful sleep.