How To Stop Leg Cramps at Night - 10 Tried and Tested Remedies

Last Updated on September 17, 2025 by Martina McKeough

Do you want to know how to stop leg cramps at night? I never did until I hit my 50’s and then suddently I started to get agonising night time leg cramps.

If you’re experiencing them you’ll know that awful feeling in the middle of night when your calf or foot seizes up completely and you get agonising pain that sends you shrieking from the bed. My husband couldn’t believe the banshee he was suddenly married to who was screaming in agony until the charley horse subsided.

I didn’t get them every night but once or twice a week was more than enough for me as we were both getting too little sleep plus the next day my calf muscles would still be sore making it difficult to walk.

So I started to search for the best ways to stop them and I’ve found my top 10 proven remedies that really make a difference. Let’s talk about how everything from electrolyte imbalances and lifestyle changes made all the difference and allowed me to sleep easier again.

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Using Electrolytes for Cramp

I’ll start by talking about one of the most effective methods I’ve found for them which I discovered by chance and that is electrolytes.

I’d started a medication that recommended you use electrolytes at the same time. So each day I started to add an electrolye tablet into a large glass of water and drink it during the morning. This was and still is a huge gamechanger for me as it virtually stopped the cramps in their tracks.

It turns out your muscles need the right balance of minerals such as magnsium, potassium, calcium and sodium to contract and relax properly. Then there is an imbalance or these are depleted the muscle spasms start.

Adding my electrolyte drink into my daily routine obviouly helped to replenish the minerals that I was losing through sweat or dehydration and made the biggest difference.

Using Magnesium Butter For Calming Muscles

I’m actually going to mention a couple of products related to magnesium which also helped. The first is magnesium butter which I slather over my legs before I go to bed. This is a remedy that I particularly use in the summer when I found my cramps were worse probably due to dehydration.

As I mentioned earlier certain mineral deficiencies can cause problems and magnesium deficieny is linked to muscle cramps. You can pop magnesium tablets but they didn’t do anything for me but a cream massaged into my calves and feet before bed did. This helped to:

Deliver magnesium directly through the skin.
Helped with relaxation and nighttime restlessness.
It became a soothing bedtime ritual that helped to cool my legs and wind down.

People with sensitive stomachs often prefer topical magnesium because it avoids digestive side effects while still helping muscles relax. There was the added bonus that I also loved the smell of this cream so it felt like a treat.

Magnesium Oil For Leg Cramps

Sometimes I can feel as if my legs are going to cramp before I go to bed. If I ever get that feeling I go one step further and first use a magnesium spray on my legs.

Unlike butter or creams the spray seems to absorb quicker and seems to stop the feeling of tight or twitching muscles almost immediately. Some say it also helps with sleep quality but I’ve never felt that bonus effect.

The only issue I would say with the magnesium oil sprays is that some can sting especially if you have just shaved your legs. They also can be a little greasy and sometimes the product gets on your bedding. If you can try and let it dry properly first before getting into bed.

A topical magnesium spray like the one I use can be used first and then the butter massaged on top for double impact.

Try a Goodnight Cramp Pouch in The Bed

One of the more unusual remedies I use for night cramps are Goodnight Cramp pouches. These are sachets that are placed in your bed to stop the problem. The idea comes from the long-standing home remedy of sleeping with a bar of soap near your legs or feet, which many people swear helps reduce or even stops the painful spasms during the night.

Some theories say this works because the soap releases natural fragrance oils which helps, while others suggest it may be a placebo effect that relaxes the nervous system and interrupts the cycle of tension leading to cramps. Regardless of the why it may or may not work, Goodnight Cramp pouches are now something that I keep in the bed because they are natural, and inexpensive to use.

There is obviously no scientific evidence to back up the use of these but it seems to have helped my problem (but not as much as the electrolytes and magnesium). My view is they are doing me no harm and one sachet lasts for ages so I’m keeping it in the bed.

Drinking Tonic Water Before Bed

One thing that is more commonly known and really does help wtih night cramps is drinking tonic water before bed. Years ago doctors would prescribe quinine tablets for cramp but it can cause issues such as allergic reactions or other health problems so they stopped it. However tonic water has a small amount in it which seems to help.

I buy the low-cal versions so I’m not consuming more sugar and find that just a small glass in the evening can ease my cramps. Since taking the electrolytes I barely use this but if I have been drinking alcohol which dehydrates me I make sure that I use this to counteract it.

Of course you can drink gin or vodka and tonics if you want but it’s obviously not that healthy to do this night after night. However if you are drinking on an evening out drinks with tonic water are probably a better option for night time cramp sufferers.

Reduce Alcohol Consumption

Which brings me on to the next thing I’ve done which is reduced the amount of alcohol I drink.

It didn’t take too long to realise that drinking wine often brought on the leg cramps at night and when I drank less on an evening out I had milder attacks or none at all.

For those of you who don’t want to become teetotal I found that drinking white wine spritzers helped as the alcohol was diluted and some other drinks like lager didn’t quite have the same side effects.

Alcohol is a diuretic so it causes you to lose fluids faster and can deplete magnesium and potassium. So cutting out alcohol in the evenings should lead to less cramps and better sleep.

Hylands Leg Cramp Tablets For Natural Relief

In my arsenal of natural cramp remedies I have one more product that I would recommend and that is Hylands Leg Cramp Tablets. These are a homeopathic remedy which is designed to ease cramp pain and reduce their frequency. They are no-drowsy tablets, they dissolve in seconds in your mouth and can be used just before bed or when you get cramp at night.

I bought these some time ago because I was desperate for a solution not because I necessarily believe in homeopathic products but they do seem to do something. I wouldn’t say they are perfect but they definitely reduced my cramps and they also work if I get cramp and want it to stop.

I use these less now that I have electrolytes but sometimes I reach for them especially when the weather is hot (when I am more dehydrated).

Calf Stretches for Night Cramps

I’ve definitely noticed that when my muscles are tight after I have been sat down at a desk all day I am more likely to get cramp. So stretching them out before I go to bed can help.

Try adding a 5–10 minute routine that includes:

Calf stretches: Standing with one leg behind you and leaning forward.
Hamstring stretches: Sitting on the floor and reaching toward your toes.
Foot flexes: Lying in bed and pointing/flexing your toes gently.

I should add however that I am relatively lazy and often forget to do these when I know I should. The electrolytes work better for me as I have the tube on my desk and pop one in my drinking water which takes no effort at all.

Keeping Hydrated

Dehydration is one of the most common causes of cramps and when I haven’t drunk enough fluids I find my cramps are worse. This also explains how I find they are worse when I have drunk alcohol.

Now I try and keep hydrated throughout the day and have a water bottle by my side when I’m working. In the morning I have my electrolytes and in the afternoon I stick with plain water to make sure that I have the right mineral balance.

Remember that coffee and high-sodium foods can also contribute to dehydration, so balance them with water-rich foods like cucumbers, oranges, and watermelon if you can.

The Other Methods You Can Try

Whilst I use these main 9 methods to keep my cramps at bay there are lots of other things that you can do. They didn’t work for me but that doesn’t mean they won’t work for you. Here are just some of the other suggestions you can use.

Eat More Potassium-Rich Foods – Bananas, sweet potatoes and leafy greens can help you to get the right balance of minerals.

Take Vitamin D – Apparently vitamin D deficiency is linked to muscle and leg cramps. You can get this from the sun but in winter in the northern hemisphere it makes sense to take a supplement as well.

A Spoonful of Mustard – Runners use this trick when they get cramps during a race.

Using Heat – A warm bath or a heating pad can help to increase blood flow into the leg. This didn’t work for me as when I was hot I got more cramps!

Drink Pickle Juice – Finally a shot of pickle juice is supposed to stop cramps if you get them immediately. Personally it’s not something I’ve tried but give it a go if you feel it could help.

Creating an Anti-Cramp Routine

From my experience dealing with my night cramps has involved not one product but a few to help me stop them.

Electrolytes and staying hydrated is my number one choice but magnesium products and other products have also helped to reduce their frequency and seversity.

Everyone’s body is different, so it may take some trial and error to find the combination that works best for you. Start small by using one method and gradually add extra targeted solutions if you need them.

Remember if you keep on getting cramps despite trying these remedies, it’s always a good idea to consult with a healthcare professional. Persistent cramps can sometimes signal underlying issues such as circulation problems, medication side effects, or mineral deficiencies that require attention.

The bottom line? Better nights and pain-free mornings are possible. With these 10 strategies, you’ll be well on your way to calmer muscles and deeper sleep.

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