Night Cramps
Night cramps, or nocturnal leg cramps, are sudden, painful muscle spasms that occur while you’re asleep.
Anyone can experience night cramps, but they become more common with age. Older adults are particularly prone due to natural changes in muscle and tendon length, and women tend to be affected slightly more than men. Overall, around 60% of adults and 40% of children and teenagers may experience nocturnal leg cramps at some point.1
What happens during a night cramp?
During a cramp, the muscles involuntarily contract without warning, causing a painful spasm that can wake you up from your sleep. Your muscle may feel like a tightened knot, which can be extremely painful, with the cramp lasting anywhere between a few seconds to several minutes. The muscles in the area that experienced the cramp may also hurt for a few hours afterwards. Your muscle may feel like it’s seizing, may be hard to the touch or even visibly spasming.
What causes cramps at night?
The exact causes of leg cramps aren’t fully understood. Some occur for no known reason and are called ‘idiopathic’ cramps. Possible causes of these include1:
- Involuntary discharge of the nerve
- Restricted blood supply
- Excessive high-intensity exercise
- Stress
Other possible causes and factors that can increase your risk of having them include1:
- long periods of sitting and/or limited exercise
- overexertion of muscles through too much exercise
- sitting with legs crossed or toes pointed for long periods of time
- prolonged standing
- abnormal nerve activity
- shortening of tendons (which happens as we age)
Leg cramps can also be associated with other medical conditions1, such as:
- pregnancy
- flat feet or spinal stenosis
- neurological disorders (e.g. motor neuron disease and peripheral neuropathy)
- neurodegenerative disorders (e.g. Parkinson’s disease)
- musculoskeletal disorders (e.g. osteoarthritis)
- conditions of the liver, kidney and thyroid
- diabetes
- cardiovascular disease
- low potassium levels
- medications
- dehydration
- alcoholism
When to see your doctor
Most of the time, leg cramps are nothing to worry about, even though they may be painfully annoying. However, there are some circumstances when you should see a doctor. Seek medical attention if you experience persistent night cramps, and urgent medical attention if you experience:
- severe night cramps
- leg cramps after being exposed to a toxin such as lead
It’s also wise to schedule a check-up if:
- leg cramps interrupt your sleep so much that you can’t function during the day
- muscles weaken
How to stop leg cramps at night
While there is no way to predict whether you’ll have a night leg cramp, there are some steps you can take to ease one when it takes hold.
- Stretch by straightening your leg and then flex it by pulling your toes towards your shin
- Massage the affected area
- Stand up and press your feet against the floor
- Walk around and wiggle your leg as you walk, or walk on your heels
- Apply a heat pack to the affected area or take a hot shower or warm bath
- Apply a cold pack to the affected area
- Use over-the-counter (OTC) painkillers to relieve pain
- Elevate your leg after the cramp passes
Can I prevent night cramps?
It’s not always possible to prevent leg cramps. However, there are a few things you can do that may help reduce your risk.
- Ensure you’re adequately hydrated by drinking 6-8 glasses of water (1.5 – 2 litres) a day and limiting alcohol and caffeine
- Gently stretch your leg muscles before you go to sleep
- Keep bed covers loose around your feet
- Wear supportive, well-fitting shoes
- Stretch your muscles before and after exercise
- Avoid sleeping in positions where your feet point downward
- Exercise or stretch your legs frequently
- Engage in mild exercise (e.g. walking or riding a stationary bike for a few minutes) before bed. However, be aware that strenuous exercise before bed can interfere with your sleep
- Magnesium supplements are often recommended for leg cramps. While there is some evidence that it can help pregnant women, there is limited evidence that it helps other people.2
How TerryWhite Chemmart can help
Any number of issues may contribute to your night leg cramps, including health conditions or medication. At TerryWhite Chemmart, we are here to help with expert advice and a range of products that may suit you. Speak to us today.
General advice only – this information should not replace the information provided to you by your health care professional. If symptoms are severe or persist, please speak to your health care professional. Information current as of date of publishing.
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