Unexpected cramping whilst sleeping is more common as one ages. This may be due to the fact that blood supply is decreased due to hardening of the arteries. The resultant accumulation of toxins in the calf increases the likelihood of muscle spasms. Varicose veins can also increase the likelihood of night cramps.

Night cramps are common in the last stages of pregnancy, because of the pressure exerted on the blood vessels and nerves running to the leg muscles.

They are characterised by short, sudden, often very painful contractions of a muscle. They usually occur in the calf muscles below and behind the knee or foot area. These muscle cramps can be perceived as mild twitches or may be excruciatingly painful and can last anything from a few seconds up to 15 minutes.

It is not exactly known why muscle cramps develop. One theory is that cramps occur as the muscle is already in its shortened position and to contract further will cause the muscle to go into spasm. This commonly happens as we lie in bed with our knees slightly bent and feet pointed down. The calf muscle is now shortened and prone to cramp. But this can be prevented by regular stretching before bedtime.

Stretch, Stretch, Stretch

Stretch exercises before bedtime improves circulation. Poor circulation leads to insufficient oxygen supply to the muscles and by doing stretch exercises, the fibres in the muscles are lengthened and blood supply to this area increases. This improved circulation provides the muscle with oxygen and nutrients, which are essential in every living cell. If poor circulation causes muscle cramps, Vitamin E and Ginkgo biloba would be a good supplement, due to its blood-thinning properties.

Muscle cramps can also be caused from over-exerting yourself by doing too many activities and not doing appropriate stretching. These activities could include a gym workout, gardening, playing with your dogs or going for a long walk. When we do something that our bodies are not use to every day, our muscles use extra electrolytes and when it comes to your normal daily activities the muscles are depleted, which then goes into a spasm.

Stretch exercises

You often see runners doing the following exercise against a street lamp pole as a warm up and cool down:

Stand facing a wall with your feet shoulder width apart and about 30cm from the wall. Lean forward and place both hands on the wall. Step back about 60cm with the left leg and slightly flex the right knee. Fully extend the left knee and keep the left heel on the floor. Feel the stretch in your calve muscles. Hold this position for about 30 seconds and then change legs. Do this exercise three times before bedtime.

Click here for more stretching exercises.

When Cramps Arise
• Flex your foot, grab your toes and pull them towards your knee while straightening your leg.
• Massage the affected area with either some arnica gel or a blend of pain relieving essential oils.
• Take a hot shower or bath with some essential oils.

Posture When Sleeping
When sleeping on your back, use a pillow to prop up the feet. Try to keep the blankets loose at the foot end to prevent the toes from pointing downwards and causing the calve muscle to contract.

Supplements
As we get older we start taking medication for blood pressure, cholesterol, osteoporosis, to name a few, but these medications can be the cause of other discomforts such as muscle cramps at night. These medications cause the body to flush out all the electrolytes such as magnesium, calcium and potassium, which regulate bodily fluid function. A proper electrolyte balance is necessary to keep muscles contracting regularly. We can’t stop taking our medications but we can supplement.

Woman need to take a minimum of 320mg of magnesium and men 420mg daily and 1000mg of calcium daily. Potassium is needed for proper calcium and magnesium metabolism and we need 99mg daily.

• Magnesium is an essential mineral found in dark green leafy vegetables, red meat and whole grain foods. This element is essential in muscle contraction but also supports the cardiovascular system.

• Vitamin C reduces the effects of harmful free radicals and helps with the absorption of Magnesium.

• Vitamin B also helps with the absorption of Magnesium.

• Calcium assists in muscle contraction and is needed in high quantities as it assists in the maintenance of healthy bones and helps prevent osteoporosis. Food sources containing calcium include milk, cheese, spinach and sesame seeds. Vital Calcium Complete is formulated with Magnesium and Vitamin D.

• Potassium is an electrolyte, which assists with water balance and is important for muscle contraction and energy metabolism during exercise.

Try These:
• Vital Calcium Complete
• Vital Vitamin B Complex
• Vital Vitamin C
• Vital Vitacharge
• Burgess & Finch Essential oils: Marjoram, Rosemary, Black Pepper, and Ginger