How to Stop Leg Cramps at Night without Breaking a Sweat

Leg cramps are one of the most painful, annoying things you can have in your leg muscles during the night. The pain is usually caused due to muscle spasms, which is a sign of muscle contracting and such thing makes the cramps even more badly.  

If you are at home, office, or outside then this may be really bad if you wake up with a cramp in your leg so you should always seek to find a way to stop leg cramps at night while sleeping.

If you know how to stop leg cramps at night (1) you can relieve the pain and take much-needed relaxation.

What are leg cramps inside you?

Leg cramps or thigh cramps are defined as involuntary muscle spasm in leg and are more common in the calf region. When leg cramps at night take place, the muscle tends to tense up, leading to moderate, severe pain along with tightness and discomfort around the region.

Learn what causes severe leg cramps at night

The following are some of the major leg cramps causes at night and why do you get them,

• Muscles are tired due to performing higher levels of activity than usual.
• Inactivity of the leg muscles during the day, such as working at a desk.
• Not sitting or lying in a proper position, thereby leads to restricting blood flow or movement of the legs.
• When people become older, fatigue muscles cause severe leg cramps at night.
• Mothers can experience leg cramps at night during pregnancy, especially due to hormonal or nutritional changes in the human body.
• Sometimes, medication side effects can also lead to leg cramps at night.
• Other medical conditions like diabetes, osteoarthritis, kidney failure, alcohol use disorder, cardiovascular disease, liver failure, and flat feet can also lead to leg cramps at night.

How to stop leg cramps at night solves your problem

When we suffer from nighttime leg cramps, some simple home remedies can be of great benefit if we adopt them and apply them immediately, so let's see what the home remedies for leg cramps are at night.

1. Dry ginger powder:

Otherwise known as Shunthi, dry ginger powder is packed with all types of flavonoid antioxidants as well as powerful anti-inflammatory components. All of the above-mentioned ingredients help in relaxing the restricted muscles that are present in the lower part of the legs, leading to leg cramps treatment.

Ingredients: 

• 2 teaspoons of dry ginger powder 
• A glass of warm water.

Procedure: 

• Simply mix the dry ginger powder with a glass of warm water and then drink the same slowly, sip by sip. 
• You can also add honey, if you want, to improve the taste.

How often: 

• This leg cramp relief should be carried out every day in the morning.

2. Oil therapy:

In case you’re looking for home remedies for nighttime leg cramps, then the procedure of external remedy through a soothing oil massage can prove to be useful. This oil massage will cure any muscular strain in your legs and thighs.

Ingredients: 

• A small steel bowl 
• A bottle of ashwagandha or Chandana-infused oil.

Procedure: 

• Firstly, pour some oil into the steel bowl and thereby heat it. 
• Then let the oil cool down to a warm-like temperature and then use it to rub onto the sore muscles. (2) 
• Use both hands when doing the massage.

How often: 

• Proceed to perform leg cramps at night home remedies like this during the evening or before going to bed at night, every day.

3. Nirgundi powder:

This herb can prove to be a superb solution for alleviating extreme cramping and pain in the legs at night. Furthermore, this is one of the easiest nighttime leg cramps home remedies that you can find, because of the wide availability of nirgundi. Nirgundi contains extracts of the alkaloid nishindine, which is why the herb is so potent.

Ingredients: 

• 1 teaspoon of nirgundi powder
• 1 glass of water
• 1 teaspoon of jaggery (powder or solid).

Procedure: 

• Proceed to mix the nirgundi powder into the glass of water along with some jaggery to make it taste great. 
• Once done, drink it slowly.

How often: 

• This drink for night leg cramps home remedies should be consumed every day.

4. Heat induction:

It should be known that simply administering steam therapy to the vicinity of your leg muscle cramps can prove to be highly useful. Such nighttime leg and foot cramps home remedies can be made more powerful by adding some aromatic herbal infusions into the mix such as neem or eucalyptus, which helps in stimulating the nerves in the legs and thighs.

Ingredients: 

• A hot water bag

Procedure: 

• Heat some water to boiling point and pour the same into the hot water bag. 
• Then proceed to use the bag in the vicinity of the area where your leg cramps take place.

How often: 

• When it comes to home remedies for night leg cramps like this, the same should be practiced every day until your situation improves.

5. Amla benefits:

Amla contains various kinds of minerals such as potassium and sodium, which help in promoting the strength of your legs as well as their flexibility. Furthermore, amla is also rich in terms of antioxidants that help in boosting the body's metabolism, thereby averting any fat accumulation in the muscle tissues. Hence, with night leg cramps remedies such as this, you’ll easily alleviate soreness in the legs.

Ingredients: 

• Take some amlas as a whole along with 1 cup of water.

Procedure: 

• Firstly, you have to chop the amlas and then combine them with 1 cup of water inside a mixer. 
• Then proceed to blend the mixture till it becomes smooth. 
• Once done, strain the liquid and then drink the same.

How often: 

• For leg cramps at night natural remedies like this should be carried out every day, particularly during the morning.

6. Stretches for leg cramps at night:

Sometimes, simple solutions can help in making a breakthrough in complex procedures. And one of them includes stretching your legs. 

To solve leg cramps at night remedies soap, you have to stretch the muscles of your legs and thighs, so that any stiff muscle can be eased and leg cramps will be prevented.

Ingredients: 

• Take some pain relieving oils.

Procedure: 

• Firstly, massage the pain-relieving oils on your legs, and then proceed to stretch your legs five to ten times each session.

How often: 

• This stretching exercise should be carried out every day until your situation improves.

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7. Magnesium for leg cramps:

In case you're unaware then you must learn that magnesium is one of the most pivotal minerals required in the human body to carry out neuromuscular activities, leading to proper muscle contraction and relaxation. 

Magnesium deficiency can lead to muscle cramps, which is why this is one of the essential natural remedies for leg cramps at night.

Ingredients: 

• 1 Avocado, some nuts and seeds of your choice along with the tofu.

Procedure: 

• Proceed to make a salad containing nuts, tofu, avocado, and seeds. 
• Sprinkle salt and olive oil as per your requirements for taste. 
• Once done, consume the same.

How often: 

• Magnesium-rich foods (3) should be consumed every day.

8. Drink Water:

We all know how important it is to drink water, but did you know that if you don't meet your daily water intake; you will end up with muscle fatigue?

This is correct for those people who exercise or gym going regularly. Dehydration gives leg cramps at night and even in the morning too.

What to do: 

• If you aim to drink 8 to 10 glasses of water daily, you won't have the problem of dehydration and you won't suffer from leg cramps.

Suggestions if any: 

• You should eat more fruits that are watery.

9. Potassium:

The electrical charges in the cells in our body help control the contraction of muscles.

Potassium is that works along with sodium to maintain the proper balance of the electrical charge. If you are deficient in potassium, you may develop the problem of leg cramps, so it is important to include potassium-rich foods in your regular diet.

Highest potassium foods:

• Broccoli
• Grapefruit
• Lamb
• Pork
• Bananas
• Apricot
• Dates
• Cabbage
• Oranges

10. Yellow Mustard:

It may sound strange to you but it is equally true that some people reported that they felt better when they ate one spoon of yellow mustard.

Taking this causes your nerves to be triggered which relaxes the area where the cramp has occurred.

How to do: 

• Eat one spoonful of yellow mustard immediately when you experience leg cramps and you will surely start to get relief and stop muscle cramps fast.

Suggestions if any: 

• If you don't use yellow mustard (4) then you can eat pickles in a small amount.

11. Blackstrap Molasses:

Another remedy for leg cramps is blackstrap molasses.

It contains vitamin B6, selenium, magnesium, iron, manganese, and calcium which help to relieve muscle stiffness and also relieve leg cramps.

How to prepare: 

• Take one cup of milk, if it's warm milk then it's useful. 
• Mix one spoon or two spoons of blackstrap molasses.

How often: 

• For two weeks, drink this mixture daily. This one is a quick relief for leg cramps.

12. Apple cider vinegar for leg cramps:

Apple cider vinegar on its own is very helpful in cases of leg cramps. It contains potassium mineral which helps in reducing the pain and severity of leg cramps.

Dehydration is actually the main cause of leg cramps, so taking vinegar on your own helps to properly balance the fluids in your body.

How to prepare: 

• A spoonful of apple cider vinegar mixed with warm water and drinking will give you a lot of relief from leg cramps.

How to stop leg cramps immediately: 

• One spoon of honey, a spoonful of apple cider vinegar, and a spoonful of calcium lactate are added. 
• Take this mixture in a half glass of warm water. If you drink this solution daily, you will not suffer from leg cramps.

13. Epsom Salt for feet:

This is a very old remedy that worked for our grandparents since. Epsom Salt contains magnesium, which helps in muscle relaxation for unbearable leg cramps.

How to do:

• Fill your bucket or bathtub if you have one with warm water.
• Add 2 to 3 cups of Epsom salt and mix it well.
• Soak that water in the tub for 20 to 30 minutes.
• Even if you do this once, your problem is solved.

Precautions:

• You should not do this Epsom salt bath if you have diabetes or heart problems, or if you have a history of high blood pressure.

14. Pinch Upper Lips:

Getting rid of leg cramps without medication sounds a bit strange but it is true. Here is a small tip that will help you get relief comfortably for a while.  All you have to do is pinch your upper lips against your nostril. Until you feel the relaxation, press durably and hold this position for 30 to 60 seconds.

Additionally, inserting your thumb inside your mouth and keeping it there while placing your index finger on your outside lip is another home remedy for leg cramps that you can try.

If you are alone and you don't get the remedy almost immediately, try this tip and you will surely get relief.

15. Banana benefits:

 If you are looking for what is good for leg cramps then you should eat a banana, as you know that banana is potassium-rich fruit and it helps you to get relief from leg cramps soon as well. Even banana is a calcium source as well as magnesium too. 

Nutrients that we need for leg cramps are available in bananas so you don't need to wait and get a banana soon.

16. Rosemary:

Patients who experience leg cramps at night will receive benefits from rosemary's calming effects on aching, irritation, or fatigue in muscle tissue. You will get relaxed and you should thank the warming amazing effects of the rosemary.  Rosemary is quickly absorbed and speeds up the healing process in the legs.

Preparation: 

• One ounce of rosemary leaves should be put in a jar. 
• After that, pour boiling water into the glass jar containing the rosemary. 
• Allow it to steep for 45 minutes while covered.

How to apply: 

• Apply the solution using a cotton cloth that has been soaked in it to the afflicted regions for 20 minutes. 
• Applying a cold compress to the afflicted areas will greatly reduce the discomfort and the pain has subsided.

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17. Clove oil:

Essential oils for pain relief are a great remedy if you are suffering from cramp swelling. Clove oil is well known for its anti-inflammatory properties and is also an old remedy. As it has anesthetic properties, it also helps the pain to go away.

How to do:

• You should first slightly heat the clove oil in the bowl. 
• After that, apply this oil to the cramped parts of the legs. 
• Follow application; massage the leg cramped part for 15 minutes minimum before washing with warm water.
• If you need then you can repeat this same method many times to get relief soon.

18. Brewer’s Yeast benefits:

Beer industry products are Brewer’s yeast, and it has several health benefits and can be used to cure a variety of health issues. Nucleic acid is present in Brewer's yeast (5) and as usual, this is a big source of other minerals too like chromium, potassium, niacin, B12, and thiamin. It has fat, carbs, and low calories too.

Because it increases the blood flow to your legs and provides B vitamins, it can assist those with night muscle cramps find essential relief.

How to take: 

• Take one spoon of brewer's yeast daily which is recommended.

Suggestions if any: 

• Try to discuss this with your family doctor once.

19. Primrose oil:

This one is another home remedy for leg cramps which is maybe you didn’t know before.

It lowers blood pressure and primrose oil will notably relieve leg cramps in those who are diagnosed with leg cramps at night.

How to do: 

• Before heading to bed, it is suggested to mix 3 gm. of primrose oil with a glass of water and drink.

How often: 

• Take this daily until your cramp problem goes away.

20. Drinking Milk Benefits:

Consumption of cow milk is one of the efficient natural treatments for leg cramps at night.

The high calcium content of cow's milk is one potential example. Milk will relieve the symptoms of muscle cramps during the night in those who suffer from them.  

Some people are deficient in phosphorus which causes leg cramps and milk is high in phosphorus. If you need to get rid of leg cramps then you should start to take milk daily at least one glass of milk regular basis.

21. Hypoallergenic soap:

If your leg cramp won’t go away then you may think this remedy is a bit strange but it is true that this procedure can definitely give you relief from leg cramps.

How to apply: 

• Apply this hypoallergenic soap to the place where you have unbearable leg cramps and you will get relief. 
• A molecule may scatter from the soap gel as an outcome of soap.

22. Remove Tight Bed sheets:

Using tight bed sheets that are too tight can cause unintentional toe-pointing as you sleep. Continuous leg cramps at night may occur as an encounter with this difficult movement on the bed.

To reduce your chance of getting leg cramps at night then you must pick looser bed sheets.

23. Quinine tonic water for leg cramps:

Quinine for leg cramps is the best natural remedy which gives us amazing results in leg cramps as well. 

FDA has already suggested to the patients to take quinine tonic water for muscles cramps and it’s surely helpful to get relief on time. If you are not getting the results you want even after doing the all remedies for leg cramps, then you must use quinine tonic water.

Suggestions if any: 

• Ask your family doctor once before taking quinine water.

Behold the power of herbs for leg cramps

Herbs come as the best option for leg cramps natural remedies; have a list of the herbs for muscle recovery,

• Shunthi
• Nirgundi
• Indian Gooseberry
• Neem
• Chandana
• Ashwagandha

What is the best vitamin for leg cramps?

Consume these best vitamins for leg pain to prevent in the future,

• Calcium
• Sodium
• Potassium
• Vitamin B1 (6)
• Magnesium

FAQ

1. How do leg cramps feel?

Ans: Muscle cramps symptoms while during a night of peaceful sleep, a sudden sharp pain is felt in the leg and one has to spend the next few moments writhing. Sometimes, even when changing the sleep movement on the bed, there is a lump in the leg and there is excruciating pain. Even though this is short-term pain, due to the intense pain, even for five-seven minutes, sweat breaks out.

2. Why do I leg cramps at night?

Ans: Have a look at what causes leg cramps at night especially,

Depletion of water levels in the body is an important cause of bunions. Dehydration puts pressure on the muscles and leads to leg cramps.

Hypothyroid patients may suffer from frequent leg cramps. Fatigue and weakness are the main reasons behind this.

Blood sugar imbalances can also cause leg cramps. If the amount of sugar in the blood increases, the legs get lumps. The legs hurt a lot.

It is a side effect of some medicines. Therefore, if you suffer from this problem frequently, you should inform your doctor about all the medicines you are taking.

Extra exercise can also be the reason behind this.

If there is a lack of nutrients in the body, the problem of leg cramps is possible. Especially if the amount of essential minerals like potassium and sodium is low, leg cramps can occur at night.

3. Does leg pain at night?

Ans: Yes, it happens but as per your lifestyle and what kind of foods, and exertion you do. Everything is based on our habits.

4. Is a leg pain at night is a sign of pregnancy?

Ans: No, the signs of pregnancies are totally different. Leg cramps are a symptom most pregnant women get in the second trimester or third trimester. Mostly many pregnant women say that they feel leg cramps during their third trimester.

5. Can eating late at night cause leg cramps?

Ans: Sometimes yes, depends on your lifestyle and sleeping habits. If muscles are not getting rest then fatigue happens and at the same time leg cramps too.

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6. Can eating sugar at night cause leg cramps?

Ans: Everything is based on the amount of sugar you intake regular basis. It's not a one-night time because if your sugar intake is more happening then this sugar can be the result of vitamin loss. So, sometimes you can feel leg cramps at night.

7. Are leg cramps keeping you awake at night?

Ans: Yes, extreme muscle spasm in leg makes you awake a few hours later It normalizes the pain and you can take sleep. But still, try to relax your mind and stay calm.

8. Are leg cramps a sign of something serious?

Ans: No, such signs vary from person to person. Muscle fatigues also the reason for leg cramps or vitamin deficiency as well. Pain in legs at night or something serious only happens when like after getting such cramps still same for more than one hour then you should visit the doctor as soon as possible.

9. What is good for leg cramps?

Ans: Leg pain at night home remedies is first aid for you,

• Applying hot water shake on leg muscles while taking hot water bath.
• Try to eat a banana (7) every day. Drink plenty of water. Two Indian gooseberries should be eaten every morning. This is a good option for leg cramps.
• Increase potassium intake. Orange juice and bananas are the best sources of potassium.
• Start to eat calcium-rich foods like leguminous vegetables, boiled egg whites, gum laddoo, and cabbage. Ask the physiotherapist for exercises.
• Regular stretching to stop muscle cramps fast, and massaging the legs with oil are beneficial.

10. When to worry about leg cramps?

Ans: First of all, you should do some natural remedies and if such leg cramps at night persist for more than an hour, you should consult a doctor.

Final Note

When you have leg cramps at night, it can be a very painful experience that disrupts your sleep. 

There are many reasons why people get leg cramps at night, including dehydration, vitamin deficiency, and irregular sleeping patterns. 

This guide gives some tips on how to stop leg cramps at night with things you can do yourself or with the help of a health professional and prevent future occurrences.

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