What causes nighttime cramps?
Cramps are not a phenomenon reserved only for athletes. You may have already experienced intense muscle contractions that woke you up in the middle of the night: you are probably the victim of nocturnal cramps. These can be frequent and very painful, to the point of altering the quality of sleep. In this article, we explain the causes and provide you with solutions to make them disappear.
To better understand the causes of cramps, here is what they correspond to:
It is an involuntary, painful and temporary contraction of the muscle. It is in fact a brief phenomenon, lasting a few seconds to a few minutes maximum. Cramps mainly affect the leg and calf muscles. They can occur in healthy individuals and are more common with age or during the third trimester of pregnancy. Nocturnal cramps are most often mild, but can be debilitating if they are too frequent because the quality of sleep will be strongly impacted.
What are the different types of cramps?
- Nocturnal cramps are called 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 with the irrepressible need to move the legs, accompanied by unpleasant sensations in the lower limbs when at rest.
- The second type of cramp is that linked to effort . These cramps appear during exercise following an overload of calcium, necessary for the contraction of the muscle or following it, because of its intensity.
- Cramps can also be symptomatic . This means that they are secondary to an illness, most often endocrine (diabetes, hyper or hypothyroidism, etc.) or even muscular (dystonia, tetany).
But then what are the famous idiopathic cramps called nocturnal cramps due to?
The causes are not clearly identified by the medical profession, the appearance of nocturnal cramps is believed to be multifactorial and several hypotheses exist on this subject. The most likely cause would be a shortening of tendons and muscle fibers that appears with age, lack of stretching, sedentary lifestyle, which would explain why their frequency increases as we age.
Deficiencies in trace elements (potassium, chlorine, sodium, magnesium, calcium) are also a cause of nocturnal cramps because these elements are essential for good nerve conduction and muscle contraction.
Dehydration also promotes cramps because the absorption and transport of trace elements within the body requires a sufficient quantity of fluid. Standing in bad positions can cause significant muscle fatigue which can cause cramps and this can be aggravated by certain factors causing more intense muscular demands such as wearing high heels.
Medications that cause a reduction in mineral salts are responsible, for the reasons cited above, for nocturnal cramps. Among these, we mainly find statins, laxatives and even diuretic drugs.
What are the tips to apply to relieve these cramps?
During the cramp, the goal is to stretch the muscle to stop the contraction. To do this, you must flex your foot with the tip upwards and then pull it towards you by placing your hands on the sole of your foot. You can also relax the muscle using heat . To do this, simply rub the muscle vigorously or massage it; you can use a massaging gel and a thermal cushion for greater comfort. It is also possible to massage using essential oils (Lavandin, Rosemary and Arnica oily macerate) to relieve the cramp quickly. Be careful, however, if you are pregnant, the use of essential oil is contraindicated.
Diet also has a role to play in preventing nighttime cramps. Opt for a balanced diet rich in minerals. They are present in large numbers in fruits and vegetables, which should be consumed in a variety of ways. 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 cushion to allow better blood circulation which will prevent the appearance of cramps.
It is also recommended to avoid aggravating factors such as cold and stimulants (tobacco, alcohol, caffeine) because they promote muscle contraction and therefore the intensity of cramps.
The Hydratis solution to reduce nighttime cramps
The challenge is to prevent the causes of the cramp. It is therefore important to hydrate well and maintain a sufficient intake of trace elements: Hydratis is an effective way to hydrate while drinking water enriched with trace elements: potassium , magnesium , sodium chloride .
Thanks to tablets to be diluted in a glass of water, enjoy an ultra-hydrating drink and the muscular and neuronal benefits provided by minerals. In fact, Hydratis will further promote muscle recovery by making your hydration more effective.
The Hydratis solution ensures rapid rehydration to prevent the appearance of cramps thanks to water enriched with electrolytes , which restores muscle contraction and good nerve conduction. However, if the cramps persist and worsen in terms of frequency and intensity, despite good hydration and a healthy lifestyle, they may be the consequence of an underlying pathology. We then recommend that you make an appointment with your doctor.
Remember to stay well Hydratised for peaceful, cramp-free nights!
