Nighttime leg cramps, often called “charley horses,” are sudden, painful muscle contractions that commonly affect the calf muscles during sleep. Although they usually last only a few seconds or minutes and are not dangerous, frequent episodes may be linked to dehydration, electrolyte imbalances, muscle fatigue, poor circulation, nerve problems, or side effects from certain medications. In many cases, however, no specific cause is identified.

If a cramp wakes you during the night, gently straighten your leg and pull your toes upward toward your knee to stretch the affected muscle. Light massage, slow stretching, walking a few steps, or applying a warm towel or heating pad can help the muscle relax and reduce discomfort. Avoid making sudden or forceful movements, as they may worsen the pain.

Reducing the risk of nighttime cramps often involves maintaining healthy daily habits. Staying well hydrated, eating a balanced diet with adequate minerals, and stretching your calf and hamstring muscles before bedtime may help prevent cramps. Your sleeping position may also play a role, as pointing your toes downward while sleeping can keep the calf muscles shortened, making cramps more likely in some people.

Certain medications, including diuretics, statins, and some long-acting medications used for breathing conditions, may contribute to muscle cramps in some individuals. If leg cramps become frequent, repeatedly disturb your sleep, or are accompanied by ongoing muscle weakness, it’s a good idea to consult a healthcare professional. Seek prompt medical attention if you notice swelling, numbness, significant skin color changes, severe pain, or symptoms that do not improve after the cramp has passed.