A warm bath with Epsom salts before bedtime (high in magnesium).
Apply a heating pad to your legs for 10-15 minutes.
Gently massage your calves with oil or lotion.
Even a few minutes of self-care can help to reduce evening muscle tension.
8. Limit alcohol and caffeine consumption
Both alcohol and coffee can cause dehydration and interfere with deep sleep.
Solution:
Reduce alcohol consumption, particularly in the evening.
To reduce caffeine intake, consider switching to herbal teas at night and drinking a glass of water with each cup.
9. Keep track of your medications
Certain prescription medicines, particularly diuretics, statins, and beta-blockers, have been linked to an increased incidence of cramping.
What To Do:
Never discontinue medications on your own.
Ask your doctor if your prescriptions may be contributing.
If your cramps are chronic and disruptive, look into alternative treatments.
10. Use Magnesium Supplements With Caution
Magnesium is frequently prescribed for leg cramps, particularly in elderly people and pregnant women.
Dosage:
Take 200-400 mg daily, preferably in the evening, under supervision to prevent interactions and unwanted effects.
Some people see relief within days, while others may take many weeks to see results.
You Need To Make Your Muscles Sleep-Ready
To avoid nocturnal leg cramps, prepare your body for rest by staying hydrated, relaxed, and appropriately supported. Making pre-bed stretching and hydrating a regular practice, similar to brushing your teeth, may help you wake up pain-free.
