Reasons Why Your Legs Cramp Up at Night — and How to Fix It

You’re peacefully drifting off to sleep when suddenly, your calf tightens up like a knot. The pain can be so sharp it jolts you awake. If you’ve ever experienced night leg cramps, you’re not alone — millions of people deal with them regularly. But why do they happen, and how can you stop them? Let’s break it down.

Common Reasons for Night Leg Cramps
1. Dehydration

Your muscles need enough water to function properly. When you’re dehydrated, your muscles lose essential electrolytes like potassium, magnesium, and calcium — making them more likely to spasm.

💧 Fix it: Drink plenty of water throughout the day and include electrolyte-rich foods such as bananas, avocados, and spinach.

2. Mineral Deficiency

Low levels of minerals like magnesium, potassium, or calcium can lead to muscle cramps, especially at night when blood circulation slows down.

🥬 Fix it: Add more leafy greens, nuts, seeds, and dairy products to your diet. Some people find magnesium supplements helpful — but check with your doctor first.

3. Poor Circulation

When blood flow to your legs is restricted, your muscles don’t get enough oxygen, which can cause them to tighten or spasm.

🦵 Fix it: Move your legs regularly, stretch before bed, and avoid sitting for long periods during the day.

4. Overuse or Muscle Fatigue

After an intense workout, a long walk, or standing all day, your leg muscles may cramp at night as they recover from fatigue.

⚡ Fix it: Stretch before and after exercise, stay hydrated, and give your muscles proper rest.

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