7 Home Remedies to Control Night Cramps

Night cramps are usually due to dehydration and low levels of mineral. But, you can prevent them by taking a few measures before going to bed.
7 Home Remedies to Control Night Cramps

Last update: 01 August, 2022

Cramps or muscle spasms are a common involuntary contraction of one or more muscles that usually happens at night and interrupts your sleep. They almost always affect the legs but can also impact the joints, though rarely. Furthermore, they usually last minutes, even seconds, and then go away.

They’re quite annoying but there are some quick remedies to control them.

Cramps are often caused by excessive physical activity, a loss of fluids and minerals, and aging. However, they can also happen if you stay in the same position for too long or make an awkward movement.

Whichever is your case, cramps can be annoying and even affect your quality of life if you leave them unattended.

Fortunately, there are several natural home remedies that can help you treat nighttime leg cramps and prevent further problems.

Check them out!

1. Beet apple shake for night cramps

A glass of apple and beetroot smoothie

This beet-apple shake is a nutritious drink with high amounts of essential minerals that are great for your muscles. It’s recommended for athletes or people who do high-impact physical activity.

In addition, it’s also diuretic and anti-inflammatory, according to this study conducted by Northumbria University in the UK.

Read this article Why You Should Eat Beets



  • Firstly, process all ingredients in a juicer
  • Then, mix it all in a blender
  • Then, drink it an hour or two before you go to bed

2. Ginkgo biloba infusion

The diuretic and anti-inflammatory powers of ginkgo biloba tea make it a natural relaxing remedy for preventing and treating nighttime leg cramps.


  • 3 tbsp. of ginkgo biloba (30 g.)
  • 1 c. of water (250 ml.)


  • Firstly, heat the water and bring it to the boil and then, add the ginkgo biloba
  • Let it simmer for three minutes and remove from heat
  • Then, let it sit until it reaches a drinkable temperature
  • Then, strain it
  • Finally, have one or two cups a day

3. Honey-apple cider vinegar beverage

Honey and apple cider vinegar drink

Unbalanced blood pH is a major influencing factor in recurring night leg cramps. It impedes proper distribution of minerals in addition to muscle oxygenation.

This honey and apple cider vinegar drink has alkaline substances that help balance your pH. This study conducted by the Neyshabur University of Medical Sciences certifies the anti-inflammatory power of the former.


  • 1 tbsp. of honey (25 g.)
  • A tbsp. of apple cider vinegar (10 ml.)
  • 1 c. of water (250 ml.)


  • Firstly, dilute the honey and apple cider vinegar in a cup of hot water
  • Then consume one cup on an empty stomach and another before you go to bed

4. Milk-honey-lemon remedy

The combination of milk, honey, and lemon is a soothing remedy to prevent night cramps.

Furthermore, it helps relax your muscles and enables you to get a deep night’s sleep. So says this study conducted by the Universidade Federal do Rio de Janeiro in Brazil and this research conducted by the University of Tsukuba in Japan.


  • 1 c. of milk (200 ml.)
  • A tbsp. of honey (25 g.)
  • 1 tsp. of lemon juice (5 ml.)


  • Firstly, heat the milk
  • Then, add the honey and the lemon juice
  • Then, let it cool down and drink it before going to bed

5. Nettle infusion

Nettle tea for leg cramps

Nettle infusions are diuretic beverages that encourage the removal of retained fluids in your body. Because of this, regular consumption relaxes your muscles, decreases inflammation, and prevents uncomfortable night cramps. At least according to this study conducted by Isfahan University in Iran.


  • 2 tbsp. of dried nettle (20 g.)
  • A qt. of water

What do I do?

  • Firstly, add the dried nettle leaves to the water and boil for five minutes
  • Then, let it steep and cool down
  • Finally, strain it and drink it up to three times a day

6. Horse chestnut massage to relieve night cramps

Horse chestnut is very popular for its ability to improve circulation, relax your leg muscles, and reduce contraction, according to this study conducted by the University of Poznan in Poland. Here, we’ll use its extract with a little oil to do a therapeutic massage.


  • 5 drops of horse chestnut extract
  • 1 tbsp. of olive oil (16 g.)

What do I do?

  • Firstly, mix the two ingredients and then use the solution to gently massage your legs with circular movements
  • You can use it as a preventative method before bedtime or apply it at the first sign of pain

7. Stretching

Once you have a night cramp, the best thing you can do is gently stretch the cramped muscle while rubbing it to help relax it. If this happens in the calf, put weight on the affected leg and bend the knee a little.

You can also soothe it by sitting on the floor or a chair, stretching the leg and trying to pull the top of the foot upwards. Applying warm water (in the shower or a bath) or a little heat with a damp towel relaxes the muscle. Or, apply ice as it can also provide relief.

Try any of these home remedies to control night cramps

Finally, try to maintain a healthy lifestyle in addition to the above remedies. It should include a well-balanced diet and a regular exercise routine.

However, you should visit a doctor to rule out any other pathology if cramps are recurrent and keep you from leading a normal life. You should also get them to okay any medicinal plants you might be using. Especially if you’re pregnant, breastfeeding, have a chronic illness, or are undergoing a drug treatment.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.