From the Research
To fix leg cramps that wake you up, immediately stretching the affected muscle and staying hydrated throughout the day are the most effective strategies, as dehydration and muscle fatigue are common causes of nighttime cramps. When experiencing leg cramps, try straightening your leg and flexing your foot upward toward your body, or stand up and put weight on the affected leg for calf cramps. Applying heat to tight muscles or massaging the area can also provide relief. Consider taking magnesium supplements (200-400mg daily) or potassium-rich foods if deficiencies might be contributing, although the evidence for magnesium supplementation is mixed, with a recent study 1 finding no significant benefit for idiopathic cramps. Avoid excessive alcohol and caffeine before bed, as they can exacerbate dehydration and increase the risk of muscle cramps. Regular stretching before sleep, especially focusing on calf and hamstring muscles, can help prevent cramps. If you take medications like diuretics or statins, talk to your doctor as these can sometimes cause muscle cramps. For persistent or severe cramps, consult a healthcare provider to rule out underlying conditions like peripheral artery disease or nerve problems. Some studies suggest that magnesium oxide supplementation may not be effective for nocturnal leg cramps 2, while others highlight the importance of addressing underlying causes such as electrolyte imbalances and dehydration 3, 4. However, the most recent and highest-quality study 1 found that oral magnesium was associated with mostly gastrointestinal adverse events and was unlikely to provide clinically meaningful cramp prophylaxis to older adults experiencing skeletal muscle cramps. Therefore, a comprehensive approach that includes stretching, hydration, and addressing potential underlying causes is recommended.