You’re finally asleep when a sudden jolt of pain shoots through your leg. Your calf tightens into a knot. No matter how you stretch, the cramp won’t let go. When it finally eases, the ache lingers and so does your frustration.
These painful, middle-of-the-night muscle spasms are called nocturnal leg cramps. While they’re usually not a sign of something serious, they can seriously disrupt your sleep and make you dread bedtime.
Here’s what to know about these nighttime leg cramps, why they happen and how to prevent them.
What are nocturnal leg cramps?
“Nocturnal leg cramps are involuntary muscle spasms that happen at night, usually in the calf muscles, thigh or foot,” said Mounika Addula, MD, an internal medicine specialist with Banner Health. “They come on suddenly, are painful and can last a few seconds to several minutes.
These cramps can make it hard to sleep and may leave your muscles feeling sore once the spasm passes.”
What do leg cramps at night feel like?
A nocturnal leg cramp usually begins without warning.
Common signs include:
- Sharp, tightening pain in the calf muscle, foot or thigh
- A visibly tensed or knotted muscle
- Inability to move or straighten the leg during the spasm
- Soreness or tenderness after the cramp passes
Nocturnal leg cramps versus restless legs syndrome
Many people confuse nocturnal leg cramps with restless legs syndrome (RLS), but they have key differences.
Nocturnal leg cramps are typically characterized by:
- Sudden, painful muscle contractions
- Pain or muscle tightness
- Short-lasting but intense
- May cause muscle soreness after
Restless legs syndrome is defined by:
- Uncomfortable urge to move legs
- Tingling, crawling or itching sensation
- Often lasts longer than leg cramps and is relieved by movement
- Usually no pain
Who gets nighttime leg cramps?
Nighttime leg cramps can happen to anyone, but they’re more common as you get older. “Roughly 40% of adults over age 50 report frequent leg cramps at night,” Dr. Addula said.
Other factors that can increase your risk include:
- Pregnancy: Especially during the third trimester
- Medical conditions: Such as kidney disease, thyroid problems, diabetes or peripheral neuropathy
- Side effects of medications: Including diuretics, statins or medicines for high blood pressure
- Dehydration: Not drinking enough fluids during the day
- Overuse or lack of movement: Such as standing or walking on hard surfaces all day or prolonged sitting
- Muscle fatigue or weakness
- Poor footwear: Shoes without arch or ankle support
How to prevent leg cramps at night
While there’s no guaranteed way to stop leg cramps totally, several lifestyle strategies may help reduce how often they happen. Dr. Addula recommends the following home remedies:
1. Stretch before bed
Stretching the calf muscles and hamstrings daily, especially before going to sleep, may help prevent cramps.
2. Get moving
“A sedentary lifestyle increases your risk for nocturnal cramps,” Dr. Addula said.
Light activity, especially after dinner, can improve circulation and reduce muscle stiffness. Try walking or using a stationary bike.
3. Drink plenty of fluids
Staying hydrated, especially in the summer, helps your muscles function properly.
“Limit caffeine and alcohol, which can contribute to dehydration,” Dr. Addula said.
4. Wear supportive shoes
Choose shoes with good arch and ankle support to improve blood flow and reduce strain on leg muscles.
5. Take a warm bath or shower
Soaking in warm water before bed can help relax your leg muscles and improve blood flow. You might also try using a heating pad for tight areas.
6. Avoid caffeine and alcohol at night
Both substances can lead to dehydration and may increase the risk of muscle cramps while you sleep. Swap your evening drink for water or herbal tea.
7. Keep bedding loose
Tight blankets can restrict your foot movement and trigger cramps. Loosen your sheets at the foot of the bed.
What to do when a leg cramp hits
Even if you take steps to prevent them, leg cramps can still happen. If a cramp wakes you up, these steps can help relieve the pain:
- Gently stretch the cramped muscles: For calf cramps, point your toes toward your shin (dorsiflexion). For foot cramps, stretch your toes or use a foot roller.
- Massage the muscle: “Gently rub the cramped muscle or use ice or a cold pack to massage the muscle,” Dr. Addula said.
- Stand up and walk around: Moving can help relax the muscles and restore normal function.
- Apply a warm compress: Heat can soothe tight muscles and increase blood flow.
- Take slow, deep breaths: Calming your nervous system may help your body relax and release the cramp faster.
When should I see my health care provider?
Occasional leg cramps are usually harmless, but it may be time to contact your health care provider if:
- Home remedies aren’t helping
- Your cramps are frequent or increasingly painful
- They disrupt your sleep or daily activities
- You experience muscle weakness, numbness or tingling in your legs
- You have related symptoms like back pain or unexplained swelling
“In some cases, leg cramps may be a side effect of a medication or a sign of a deeper issue like nerve compression or poor circulation,” Dr. Addula said. “Your provider can help determine the cause and offer solutions — from lifestyle changes and vitamin supplementation to medication management.”
Talk to your provider before starting any over-the-counter (OTC) supplements for leg cramps.
Don’t let nocturnal leg cramps disrupt your sleep
Although nocturnal leg cramps can be painful, most people can find relief through stretching, hydration and lifestyle changes. And if these don’t work, medical care is available.
Don’t let cramps steal your sleep. If leg cramps at night affect your quality of life, Banner Health can help. Schedule an appointment with one of our Banner Health specialists and explore treatment options.
Related articles:
- Is Nighttime Mouth Breathing Affecting Your Health
- 10 Causes of Foot Pain at Night and Treatment Tips
- 5 Tools to Relieve Muscle Soreness at Home
