Correct an Electrolyte Imbalance
If dehydration is playing a part in your nocturnal leg cramps, drinking more water might not be quite enough. You may have an electrolyte imbalance. In this case, you can drink any sports drink you like, but these can have way more sugar and sodium than is necessary to fix the problem. If you make your own electrolyte drink, you can control how much goes in and avoid overdosing.
Here’s a simple recipe. To one quarter of water, add either 6 teaspoons of sugar or ¼ cup organic honey, ¼ to ½ teaspoon of sea salt (non-iodized), the juice of one lemon, and a few slices of lime. Mix until the sugar and salt are fully dissolved. Add some ice cubes and sip on your electrolyte beverage throughout the day.
Note that six teaspoons of sugar
Perform Stretching Exercises
Inactivity can also contribute to nocturnal leg cramps, so a stretching routine right before bed can set you up for a better night’s sleep. Stretching stimulates blood flow, which in turn supports the movement of oxygen and nutrients through the body. This keeps your muscles properly nourished and hydrated, reducing the tendency to cramp.
Most leg cramps originate in the calf, so exercises that stretch this area are key. Try doing gentle lunges with your back foot firmly planted as you slowly lean forward over your bent front leg. Be sure to stretch both legs equally. Or, you can raise yourself up from a flat-footed position to the balls of your feet and slowly lower back down. Another good calf stretch is to flex your ankles by simulating the action it takes to press and release a gas pedal.
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