I never got nocturnal cramps when I was younger, but over the past 10 years I have experienced the excruciating pain of them more often than I would like. About 1/2 of those over 80 experience nighttime cramps, some as much as several times a week! Nocturnal cramps are characterized by episodes of painful, sudden, intense, involuntary contractions of muscles in the legs, fee and other extremities in the middle of the night. But you already know all this.
Most scientists think that dehydration, lack of exercise during the day, and mineral deficiency, mainly magnesium deficiency is the problem. Up to 80% of adults are deficient in magnesium. This is due to de-mineralization of ground soil from mass agriculture, reduced nutrient density in modern diets (packaged foods) and increased magnesium excretion, caused by stress, caffeine and sugar intake.
Some studies suggest that magnesium glycinate, when taken before bedtime, may help reduce leg cramps. The quality of your sleep may also affect nighttime cramping. Poor sleepers seem to have more cramps at night, so relaxation with the use of melatonin may help.
We all know the traditional remedies. Walking and pressing down on the cramped area if it is in your food, massage, heat or cold, they all give some relief.
Old wives tales mention the following remedies for nocturnal cramps. I have not tried any of them, but here they are. Eat a spoon of yellow mustard (yuck), drink some pickle juice, or pinch your upper lip, the area between you lip and your nose. Mustard and pickle juice both contain acetic acid, which may help cramping. Pinching your lip has something to do with acupuncture, as it affects another area of your body, but I wouldn't swear to any of these remedies.
The best way to prevent nighttime cramps is to stay active during the day, stay hydrated, eat a healthy diet and possibly a magnesium supplement, and keep bedding loose. I hope this helps. Sweet dreams.
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