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Many people suffer from cramps in their legs during the night. Although this condition does not pose a health risk, it is a very painful and unpleasant experience. Night cramps are essentially involuntary muscle contractions. Unlike restless legs syndrome, they are painful and last for several seconds to minutes, during which the leg is completely paralyzed.
A cramp does not mean restless legs syndrome
Restless legs syndrome, on the other hand, is characterized by an urge to move the limbs. This is usually triggered by unpleasant sensations, such as tingling, pins and needles, itching and, in extreme cases, pain. It occurs at rest or in the evening before falling asleep. It often has neurological causes, but iron deficiency, genetics or certain diseases can also play a role.
Why do cramps occur?
The exact reasons for nocturnal leg cramps are not known. They can occur as a result of nutrient deficiencies, during pregnancy or with a sedentary lifestyle. It is therefore important to engage in some physical activity every day. Do not sit or stand in one place for a long time. A light warm-up during the day is enough to improve your fitness. However, excessive strain can do harm. If you exert yourself beyond what the body can handle, it will also manifest in the form of cramps. Of course alcohol, smoking and overeating are also not good for the body.
If you wake up at night with a cramp in your leg, try stretching the affected muscle and moving the leg or leaning on it so the muscles can relax. Try to drink plenty of water, as hydration helps prevent muscle cramps. If nothing helps, go for a deep tissue massage or acupuncture. Both methods are very beneficial in treating cramps.
Increase your magnesium intake
Include enough magnesium in your diet. It is an essential vitamin, thanks to which muscles and connective tissues are in optimal condition. Foods rich in magnesium include dried fruit, prunes, seeds, wholegrain products, avocado or nuts. If you cannot include these foods in your diet, at least buy dietary supplements containing this mineral. Drink fruit juices and nectars. Magnesium oil can be used to massage the muscles before going to bed.
If you suspect a magnesium deficiency, look at the makeup of your diet. If it is rich in fatty foods but low in mineral-rich foods, that will likely be the cause of nightly cramps. Magnesium levels can also be determined by a blood or urine test. If problems persist, you should therefore see a doctor.
Take a bath before bed
Epsom salt is also rich in magnesium. Take a bath with this salt; it will help you relax and prevent cramps in your legs. It is ideal to fill the tub with water and Epsom salt before going to bed; it will also help you fall asleep faster. If you still wake up at night with a cramp in your leg, massage the affected muscle and try to relax it. Increased blood circulation will provide immediate relief. Sometimes a short walk around the room helps as well.
