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| Nocturnal Leg Cramps |
Nocturnal leg cramps can lead to a rude awakening: You're suddenly sleepless and in pain in the middle of the night. Symptoms of nocturnal leg cramps include excruciating contractions of the calf muscles, and sometimes of the foot muscles as well.
Nocturnal leg cramps are true cramps and not spasms. The muscle remains in a cramped and contracted position, which accounts for the intensity of the pain. If you touch the affected calf, you may be surprised to discover that your muscles feel very hard, almost like concrete, a measure of the power of the cramp.
Studies have shown increased electrical activity in the affected muscles, but doctors still don't know what causes nocturnal leg cramps. In some cases, it may be a fluid imbalance or a vitamin deficiency.
Treatment for leg cramps is straightforward and easy to follow. Avoid tight bed covers, which can lead to pointing of the toes and subsequent cramps. Stretch your calf muscles for about five minutes nightly before getting into bed. If you have a cramp, pull your toes back (don't point them), and, if necessary, put your foot on the floor and lean forward.
Some evidence suggests that a potassium deficiency may cause nocturnal leg cramps. Many sleepers have eliminated their cramps entirely just by making sure they eat plenty of potassium rich foods, including
Bananas, apricots, nectarines, dates, grapes, or raisins
Beans
Cabbage/broccoli family of vegetables
Oranges, grapefruit, and their juice
Pork and lamb
Potatoes and corn
Saltwater fish (for example, tuna)
Tomatoes and tomato juice
