What causes nighttime cramps?
Cramps aren't just for athletes. If you've ever experienced intense muscle contractions that woke you up in the middle of the night , you're probably suffering from nocturnal cramps. These can be frequent and very painful, even disrupting your sleep . This article explains their causes and provides solutions to get rid of them.
To better understand the causes of cramps, here's what they correspond to:
This is an involuntary, painful, and temporary muscle contraction . It is indeed a brief phenomenon, lasting from a few seconds to a few minutes at most. Cramps primarily affect the leg and calf muscles . They can occur in healthy individuals and are more frequent with age or during the third trimester of pregnancy. Nighttime cramps are usually benign, but can be debilitating if they are too frequent, as sleep quality will be significantly impacted.
What are the different types of cramps?
- Nighttime cramps are considered idiopathic ; they affect the calf muscles and cause plantar flexion of the foot. They should not be confused with restless legs syndrome, which is a chronic disorder characterized by an irresistible urge to move the legs, accompanied by unpleasant sensations in the lower limbs when at rest.
- The second type of cramp is that related to exertion . These cramps appear during exertion as a result of an overload of calcium, necessary for muscle contraction, or as a consequence of it, due to its intensity.
Cramps can also be symptomatic . This means that they are secondary to an illness, most often endocrine (diabetes, hyper or hypothyroidism…) or muscular (dystonia, tetany).
But what causes the famous idiopathic cramps known as nocturnal cramps?
The causes are not clearly identified by the medical community; the onset of nocturnal cramps is thought to be multifactorial, and several hypotheses exist. The most likely cause is a shortening of tendons and muscle fibers that occurs with age, lack of stretching, and a sedentary lifestyle, which would explain why their frequency increases with age.
Deficiencies in trace elements (potassium, chloride, sodium, magnesium, calcium) are also a cause of nocturnal cramps because these elements are essential for good nerve conduction and muscle contraction.
Dehydration also contributes to cramps because the absorption and transport of trace elements within the body requires a sufficient amount of fluid. Maintaining poor posture can cause significant muscle fatigue, which can lead to cramps, and this can be exacerbated by factors that put more strain on the muscles, such as wearing high heels.
Medications that deplete mineral salts are responsible for nocturnal cramps, for the reasons mentioned above. These include primarily statins, laxatives, and diuretics.
What advice can be given to relieve these cramps?
During a cramp, the goal is to stretch the muscle to stop the contraction. To do this, flex your foot, pointing upwards, and then pull it towards you while placing your hands on the sole of your foot. You can also help relax the muscle with heat . Simply rub or massage the muscle vigorously; you can use a massage gel and a heating pad for added comfort. Massage with essential oils (such as lavender, rosemary, and arnica oil) can also provide quick relief. However, if you are pregnant, the use of essential oils is contraindicated.
Diet also plays a role in preventing nighttime cramps. Opt for a balanced diet rich in minerals. These are found in abundance in fruits and vegetables, which should be consumed in a varied way. Don't forget to drink enough throughout the day , with a minimum intake of 1.5 liters of water per day.
During the night, it is possible to elevate your legs , using a pillow, to allow better blood circulation which will prevent the onset of cramps.
It is also recommended to avoid aggravating factors such as cold and stimulants (tobacco, alcohol, caffeine) as they promote muscle contraction and therefore the intensity of cramps.
The Hydratis solution to reduce nighttime cramps
The goal is to prevent the causes of cramps. It is therefore important to stay well hydrated and maintain a sufficient intake of trace elements: Hydratis is an effective way to stay hydrated while drinking water enriched with trace elements: potassium , magnesium , sodium chloride .
With these tablets that dissolve in a glass of water, enjoy an ultra-hydrating drink and the muscular and neuronal benefits of minerals. Hydratis will further promote muscle recovery by making your hydration more effective.
Hydratis solution provides rapid rehydration to prevent cramps thanks to electrolyte- enriched water, which restores muscle contraction and proper nerve conduction. However, if cramps persist and worsen in frequency and intensity, despite adequate hydration and a healthy lifestyle, they may be a sign of an underlying medical condition. We recommend that you schedule an appointment with your doctor.
Remember to stay well hydrated for peaceful, cramp-free nights!
