Foot cramping and insomnia
Foot cramping and sleep is a common condition experienced when muscles in the foot, and sometimes leg, cramp or twitch usually just before falling asleep or waking up. The cramping or twitching of muscles can be caused by several things:
- Electrolyte imbalance
- Dehydration
- Poor blood circulation
- Over exertion of muscles
Electrolytes
Electrolytes are salts that include sodium, calcium, potassium and magnesium. Electrolytes are ionic, meaning they are either positively or negatively charged substances. Because muscle and nerve tissue are electric in nature the ionic condition of electrolytes allows them to maintain voltages across cell membranes and to carry an electrical charge between cells. This electric regulation is also what controls hydration of the body. When there is an imbalance of electrolytes in the body the regulation is lost and muscles become weakened and can spasm.
To insure proper electrolyte balance it is important to consider what conditions might be causing the imbalance. A depletion of electrolytes in the body is usually caused by sweating, e.g., through exercise, but can also be caused by a poor diet.
Dehydration
Dehydration is an excess loss of body fluid. This includes a loss of water, a loss of electrolytes or a loss of both at the same time. The causes of dehydration include:
- Not drinking enough fluids
- Diarrhea and vomiting
- Fever
- Excessive sweating
- Increased urination
The simplest cure is to drink more water or juices with consideration of electrolyte intake. However as related to sleep, be aware that drinking a lot before sleeping may create the need to urinate, which keeps you awake. Therefore drinking enough fluids a few hours before sleep is recommended. Also, avoid very sugary drinks as sugar causes an increase in energy levels.
Poor blood circulation
Poor blood circulation is when the proper amount of blood doesn’t reach areas of the body, starting with the limbs. It is caused by a number of conditions including thyroid disorders, kidney problems, liver diseases, varicose veins and Raynaud’s disease, but the most common is peripheral artery disease, which is a narrowing of the arteries as a result of either fatty deposits such as cholesterol or blood clots.
For severe cases of poor blood circulation, treatment usually includes prescription medication, however, for milder cases, lifestyle changes such as minimizing tobacco and alcohol use, regular exercising, e.g., walking, swimming or cycling, as well as proper dieting, e.g., eating fruits, vegetables, garlic and nuts and not eating saturated fats and sugary drinks can be extremely beneficial.
According to the Cancer Institute, smoking is the cause of at least 50 percent of all peripheral artery disease.
Over exertion of muscles
Over exertion of muscles causes a lack of oxygen and a buildup of lactic acid in them. When there is too much lactic acid the muscles begin to spasm. Stopping the spasms involves resting and stretching the muscles until the buildup of lactic acid has subsided. Over exertion of the muscles can also cause delayed onset muscle soreness, where muscles become sore and inflamed, with the condition lasting for over several days. Curing this involves resting the muscles until they recover.
Because every muscle group has an opposite set of muscles, overcoming muscle fatigue can also involve flexing those muscles opposite to the one(s) traumatized, thereby providing rest and relief for the injured one(s).
Other cures for strained muscles include proper hydration and electrolyte intake, eating carbohydrates and cooling the body down to its normal temperature.