Sleep and Nocturnal Cramping!

​Who doesn't enjoy restful sleep? The time we spend asleep allows our body to regenerate and repair itself. Due to hectic work schedules and requirement at home, we already don’t get the necessary amount of sleep we need; therefore, it’s in our best interest to minimize possible sleep disturbances whenever we can! 

It has been shown that 50-60% of adults have reported nocturnal leg cramps. It is most prevalent in the elderly and pregnant population. There is no exact cause for nocturnal leg cramps, but some possibilities include: prolonged sitting, improper posture, and over-exerting muscles in the lower body. 

​​Water is required for biological and physiological processes in our body; and, if we don’t give our body the water it needs, we won’t be able to carry out processes and functions at optimal levels. The National Academies of Sciences, Engineering, and Medicine states an adequate fluid intake level for men is about 15.5 cups a day and 11.5 cups for women

Exercises to Avoid Nocturnal Cramping and Improve Function:

​​Pelvic Tilt – Find your hip bone and tilt it forward and back. Don’t lift/bridge your hips up, only tilt! 

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​Open Book – Don’t just reach your hand to the bed. Focus on trying to get your shoulder blade as close to the bed as possible. 

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​Pec Stretch – Place your elbow at a 45 degree angle with your foot on the same side taking a step in front. Gently push your chest forward to feel a stretch. Hold for 30 seconds. 

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​QL Stretch – With your limbs in position, lean away from the doorway to feel the stretch in your low back. 

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Sleeping on your stomach can cause issues in the low back, since your spine is put in an unnatural position. If you can’t avoid stomach sleeping, place a small pillow under your pelvis to correct alignment. 
Consistent side-sleeping can put your hips out of alignment. You can place a pillow in between your knees to lessen pressure on the hips, but think about transitioning to a better sleep position. 

The best way to sleep is on your back! This position keeps your spine neutral and allows to distribute your body weight evenly. If you feel any pressure in the low back due to natural curvature, you can always place a pillow under your knees 

If you’re a side sleeper, be cognizant of your neck position. The height of your pillow should allow your neck to be in neutral alignment. The neck is not directly connected to the legs, so how could that affect anything? Cervical spine alignment impacts alignment for the rest of the spine, and the lower spine has more of a direct impact on the leg muscles. Although not in direct proximity to the lower extremity, it has an affect on the entire kinectic chain of our body.
 
Keep these tips and tricks in mind for nocturnal leg cramp prevention! Call (203) 842-8631 to Schedule an appointment today if you'd like to review these stretches or explore nutritional supplementation to help avoid these symptoms.