🦵 Who Is Most at Risk of Night Leg Cramps? (And What You Can Do About It)

• • Drink water consistently all day

• Add electrolytes if you sweat heavily (try coconut water or a pinch of salt in water)

3. Boost Magnesium Intake

• • Food sources: Spinach, almonds, avocado, black beans, bananas

• Supplement: 200–400 mg of magnesium glycinate at bedtime (gentler on digestion)

📌 Note: Calcium and potassium matter too—but magnesium is most strongly linked to cramp prevention.

4. Wear Supportive Shoes by Day

Avoid flip-flops or flat ballet flats. Choose shoes with arch support to keep calf muscles elongated.

5. Sleep with Feet Neutral

Use a pillow under your feet or wear socks with toe separators to prevent plantar flexion (pointed toes).

🚨 When to See a Doctor