Have you ever had a leg cramp wake you out of a sound sleep? Not the best way to wake up!
Why does this happen sometimes? Even when we sleep, our bodies are still in motion. We roll over, we fight for the blankets, we stretch. (Just watch a dog’s feet twitch in his sleep if you don’t believe me!) During all this motion, our muscles contract. If a muscle doesn’t relax again — and stays contracted — you can end up with one of those sudden cramps.
At least you don’t HAVE to suffer with nighttime leg cramps. Here are some tips to soothe the immediate pain — and prevent the problem from coming back again.
- When the cramp strikes, start petting. Rub your leg upward, starting from the ankle and moving up towards your heart. This gentle massage can help relax contracted muscles.
- Use the nearest wall for stretches. Stand a few feet away from the wall with your heels flat and your legs straight. Lean into the wall, using your hands for support — this will stretch your leg muscles. Hold for ten seconds and repeat as necessary to relax cramped muscles.
- Keep things loose. Don’t wear tight clothing to bed. Don’t use heavy blankets, or tuck in the sides of your sheets — the pressure could be partly to blame for your muscle cramps. If you feel like you can’t move, your body won’t feel like relaxing those contracted muscles!
- Try warmth. An electric blanket or heating pad can help keep calf muscles relaxed and pain-free.
- Change your sleeping position. Stomach sleepers (with legs straight out and calves flexed) are more likely to suffer leg cramps than side sleepers! Try sleeping on your side with your legs slightly bent. Place a pillow between your knees for best body alignment.
One thing you can do when you’re awake to prevent nighttime leg cramps is boost your calcium intake. A calcium deficiency can cause stronger muscle contractions! Talk to your doctor about your diet, and whether or not a calcium deficiency could be part of the problem with nocturnal leg cramping.