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How to Prevent Painful Night Leg Cramps

author image Rose Erickson
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.
How to Prevent Painful Night Leg Cramps
Man sitting up in a hospital bed rubbing his leg. Photo Credit: Suphatthra China/iStock/Getty Images

Night leg cramps typically occur in the calf muscles but can develop in the thighs and feet as well. Although their cause is unknown, these cramps have been associated with dehydration, improper sitting for long lengths of time and muscle over-exertion. Because night leg cramps can be painful and disrupt sleep, it is important to understand how to prevent them.

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Step 1

Drink between six and eight glasses of water every day. The Cleveland Clinic explains that this can prevent dehydration, a common cause of nocturnal leg cramps.

Step 2

Move your leg muscles for a few minutes each night before bed. suggests walking around or riding a stationary bicycle.

Step 3

Eat a variety of potassium-rich foods such as apricots, bananas, cabbage, grapefruit, grapes, pork, saltwater fish, corn and tomatoes. Dr. Max Hirshkowitz explains that a potassium deficiency can lead to leg cramps. In this case, eating a potassium-rich diet can completely eliminate night leg cramps.

Step 4

Stretch your legs every night before bed. While lying on your back, lift your legs and toes toward the ceiling and then slowly flex them in the direction of your calf. For a deeper stretch, hold onto your toes and pull your legs toward your knees.

Step 5

Untuck your blanket at the bottom of the bed and be sure that your sheets and blankets are loose. According to, this can prevent your feet and toes from becoming distorted during sleep, resulting in leg cramps.

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