Many people may think that “sleep cramps” are normal and everyone gets them.

However, if you have any of these signs that indicate that you are starting to have an abnormality, you should see a doctor immediately.

• I have frequent cramps at night that interfere with my sleep. Even though I take good care of myself, my symptoms do not improve.
• Have symptoms of leg swelling or redness or skin changes
• There is also muscle weakness.

When you visit a doctor, the doctor will ask about your symptoms and history of medication use. Then, he or she will perform a physical examination to find possible causes. Blood tests may be done if the doctor suspects other problems, so that the doctor can diagnose and treat you appropriately.

Relieve “sleep cramps” by yourself

Most “night cramps” are not dangerous and we can relieve the symptoms ourselves by using the following simple methods:

• Gently massage the cramped muscles to help them relax.
• Stretch your muscles by straightening your legs and slowly lifting your ankles so that your toes are pointing towards your body.
• Apply heat to the cramped area with a hot water bottle or a hot towel, or a cold compress with a cold towel or ice pack wrapped in a สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น towel.
• If you have pain, you can take painkillers such as paracetamol or ibuprofen.

Take care of yourself…to avoid cramps while sleeping

We can take care of ourselves to reduce the chances of getting cramps while sleeping, so we can sleep soundly throughout the night without waking up in the middle of the night.

• Try to stretch your muscles often. Avoid sitting or standing in the same position for long periods of time.
• You should stretch your muscles both before and after playing sports or exercising.
• Try to swing your ankle up and down frequently to improve blood circulation and prevent calf muscles from contracting.
• You should drink enough water, at least 8-10 glasses per day, to avoid dehydration.
• Try to reduce your intake of foods and beverages that contain caffeine, such as coffee and chocolate.
• You should choose to eat foods rich in calcium such as yogurt, cheese, soy milk, foods rich in potassium such as cocoa, prunes, sunflower seeds, bananas, salmon, spinach, and foods rich in magnesium such as bananas, peas, spinach, corn, pumpkin seeds, and sesame seeds. Pregnant women should especially get more of these nutrients than the general population.