Reasons for cramping in the legs while sleeping... and how to prevent it?

Causes of muscle cramps

 

1. 1. Not enough stretching

 

Some researchers attribute it to modern lifestyles. While ancient ancestors spent a lot of time in a squat position that stretched leg tendons and muscles, modern people do not. There is also evidence that a sedentary lifestyle of sitting in chairs can reduce the length and flexibility of muscles and tendons, leading to cramps.

 

2. Sleeping in an awkward posture

 

When lying face down on the bed, you can rest your dorsum of the foot on the floor. Moving the toes away from the body indicates contraction of the calf muscles. Keeping the feet in this position for a long time can cause cramps even with slight movements of the feet. Sleeping on your side or maintaining a neutral position of the toes may help.

 

3. The seasons change.

 

One study showed that nighttime leg cramps are more common in summer than in winter. Although not everyone is affected, the frequency of cramps tends to be highest in mid-July and lowest in mid-January. These muscle cramps are caused by nerve problems rather than muscle disorders.

Then why does it occur more frequently in summer? Professor Scott Garrison of the Department of Family Medicine at the University of Alberta in Canada explains, "Because of high vitamin D levels, nerve growth and recovery may become more active in summer." The body produces vitamin D when exposed to sunlight. When vitamin D levels increase in summer, it accelerates nerve recovery in the body. This is said to potentially cause leg cramps.

 

4. Dehydration

 

There is evidence that dehydration promotes nocturnal cramps. Professor Michael Beringer from the Department of Sports Science at Goethe University in Germany said, "There is a clear seasonal pattern in the frequency of muscle cramps, with higher rates in summer and lower in winter." He explained, "This suggests that heat and potentially fluid balance influence the occurrence of cramps," adding, "Dehydration can promote electrolyte imbalances in the blood, which can also be a trigger for cramps."

 

5. Intense exercise

 

Intense exercise is associated with muscle cramps. According to a study, skeletal muscle overload and fatigue can cause localized muscle cramps in overworked muscle fibers. This phenomenon also occurs frequently among professional athletes. Maintaining hydration and stretching may help, but there is no effective method to prevent this type of excessive cramping.

 

6. Nutritional deficiency disease

 

There is also evidence that imbalances in calcium, magnesium, and potassium contribute to cramps. Each of these electrolytes helps maintain fluid balance in the blood and muscles. However, more research is needed to understand how these nutrients directly affect cramps.

 

Standing all day long

 

Research shows that people who stand for long hours every day are more likely to experience leg cramps than those who sit. When remaining in a standing position with minimal movement, blood and fluids tend to pool in the lower body. This can lead to muscle and tendon contractions as well as fluid imbalance, which may cause cramps.

 

8. Medication

 

Dr. Garrison mentioned that diuretics and asthma medications may be related. These drugs can have an 'stimulating' effect on motor neurons and receptors, potentially promoting nocturnal cramps.

 

9. Pregnancy

 

When pregnant, you may experience more frequent leg cramps due to weight gain and circulatory problems. Additionally, the growing fetus may exert pressure on the mother's blood vessels and nerves, increasing the likelihood of cramps.

 

10. Specific health issues

 

Diabetes, hypertension, arthritis, neurological disorders, and depression are also related to leg cramps. Medications may have an effect, but some conditions like diabetes can interfere with nerves or even cause death. This can lead to cramps.

 

11. Growing older

 

Aging can also be a cause of leg cramps. Dr. Garrison explained, "The period when we start to lose motor neurons and when cramps become common is roughly in our early 50s." Strength and balance exercises can help prevent cramps by maintaining the proper function of muscles and the nervous system.

 

Treatment and Prevention of Leg Cramps

 

Since there is no definitive cause for nocturnal leg cramps, there is no certain cure. Nevertheless, the following methods may be worth considering.

 

1. Stretching

 

A small study in 2012 reported that stretching the hamstrings and calves just before going to bed significantly reduces the frequency of cramps. So, what should you do once a cramp occurs? Dr. Garrison said, "Stretching the affected muscle can help stop the cramp." If you get a cramp in your foot, try calf stretching. If the cramp is in the upper part of your leg, hamstring stretching may be helpful.

 

2. Balanced diet

 

Consuming enough magnesium in your diet can be helpful. Beans, nuts, whole grains, and leafy green vegetables are excellent sources. A small study found that taking vitamin B supplements may also be beneficial. Even without supplements, eating more fish, whole grains, and vegetables is certainly not harmful.

 

3. Hydration

 

Try to drink more water during the day. Especially if you sweat or exercise. A dry mouth, headache, fatigue, and dry skin are signs that you are not drinking enough water. Dehydration can be identified by the color of your urine. If it is closer to dark yellow, you need to drink more water.