Night Leg Cramps

Archive for September, 2009

There are many different kinds of mattresses out there that you can buy but it is generally agreed that to experience the best night’s sleep, memory foam is the best option

A mattress is a piece of bedding used for sleeping. Memory foam mattresses are special types of mattresses that are pressure and temperature sensitive.

Memory Foam Mattress – Sleep Better – Live Better

The origin of memory foam mattresses took place in a very grand manner. In the 70’s NASA was working on manned rockets. Manned rockets exert a lot of G-force on the astronauts, which can harm the astronaut. NASA scientists were trying to develop a material that was breathable and molded itself to the astronaut’s body to reduce the G-forces on the astronaut. They developed a polyurethane foam material which had the property of visco-elasticity and which could be used for the purpose. Though polyurethane foam was never used in the space program, it got to be used in beddings and pillows later.

Matter is classified into three states solid, liquid and gases. Visco elastic materials are materials that exhibit the properties of both solids and liquids. Polyurethane foam is used in memory foam mattresses due to its property of visco-elasticity. Memory foam mattresses are able to distribute pressure evenly and are able to return to their original shape when the pressure is removed. Memory foam mattresses shape themselves according to pressure and temperature of the person’s body to provide support and softness.

Mattresses are either soft or firm. There are 3 positions in which humans sleep;- back, stomach and side. People use more than one position to sleep. Firm mattresses are recommended for people sleeping on back and stomach, as soft mattresses might harm their backs due to unnatural angles. For those sleeping on sides, softer mattresses are recommended. Memory foam mattresses are a compromise of both firm and soft mattresses. They are suitable for all people. The memory foam mattress manufacturers claim that sleeping on a memory foam mattress feels like sleeping on a cloud.

Memory foam mattresses are recommended for people having back problems, arthritis, bone and joint problems, spondylitis, night leg cramps

Studies have shown that people sleep better on a memory foam mattress. They are available in lots of sizes like, single, double, queen, king, California queen, California king and super king sizes. Some double memory foam mattresses have a softer side and a firmer side to suit the needs of sleeping partners. The usual thickness of memory foam mattresses is 5 inches. Some mattresses use memory foam padding on the upper layer one to two inches thick on the regular mattresses.

Memory foam mattresses begin at around $500 and are available up to $2000. Before buying a mattress, it is recommended that the buyer tests by lying on the mattress for at least 10 minutes. Lie on the back. If your finger passes through the small of the back very easily, then the mattress is too firm. If there is no space then the mattress is too soft. If turning around on the mattress is difficult that means the mattress is too soft. The softness and firmness of the mattress depends upon the density of the foam used in the mattress. As the density of the mattress increases the price also increases. As almost one third of our life is spent sleeping, it is better to invest in a good memory foam mattress.

It will do wonders for your back and may even signal the end of those sleepless nighttime leg cramp nights

It certainly beats the traditional coil spring mattresses hands down in my opinion!

Article by Tyson J Stevenson, a prolific writer of useful articles on a variety of topics. Related resources are Memory Foam Mattress and Best Memory Foam Mattress

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Here are a few more articles on the subject if you would like to dig further

Memory Foam Mattresses vs. Coil Spring Mattresses « Memory Foam Guide

Two types of mattresses that are commonly purchased are traditional coil spring mattresses and memory foam mattresses. Many consumers feel that the benefits of the memory foam mattress significantly outweigh those of the coil spring 

Memory Foam Mattress Versus Coil Spring Mattress

Have you ever thought of how people decided to start to sleep on springs in the first place? I mean, think about it for a minute, what would you.

Memory Foam Mattress Versus Coil Spring Mattress

One feature, in which Memory Foam Mattresses are more appropriate for you is the feature of total body support. A memory foam mattress and a coil spring mattress differ a lot in this respect.

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Night cramps is enough of a problem on its own but when  it is compounded with loss of sleep as well it starts to present a major challenge.

Vitamin B6, especially when taken in conjunction with other B vitamins  has been found to help relieve leg cramps and promote relaxing sleep

>> You can obtain Organic Vitamin B mix by clicking here

Methylcobalamin B-12 provides an infusion of B vitamins (B6, B12, and Folic acid) directly into the bloodstream

As many people know, loss of sleep has detrimental effects on health. We all need our sleep and it is much better if it is unbroken.

Vitamins For Sleep: Vitamins B6 Can Relieve Insomnia And Night Cramps

Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the rest we need. One of the most common causes of insomnia is a dysfunction in the production and release of brain chemicals called neurotransmitters.

Depression and insomnia can both result from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is important in the production of the sleep hormone melatonin and, among other functions, plays a major role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is an essential nutrient that plays a crucial role in the production of serotonin. A profound malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

Vitamin B6 has been found to be effective in the treatment of night leg cramps

One study showed significant remission and reduction in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the treatment for nocturnal leg cramps.

Although this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated for use in those with Parkinson’s disease who are on L-dopa treatment as it can reduce the effectiveness of the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nervous system integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.

Besides these nutrients, there are a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.

by Andrew Stratton. Prevent insomnia and night cramps by taking a supplement formulated with herbs, minerals and B complex vitamins for sleep. Check out www.goodelements.com for a high-quality formula designed to give your body what your diet cannot.

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Cramping muscles are commonly associated with the vigorous use of muscles and with muscle fatigue and dehydration

Muscles spasms or muscle cramps can be described as that awkward stiffening feeling associated with sudden over shortening or contraction of muscles. This can often be cured effectively with slow and gradual stretching.

>>  Natural Cramp Relief. Learn More

Muscle and body movement

The word ‘muscle’ originates from the Latin word ‘musculus‘ and means the little mouse. It is a group of contractile tissues which has its origination in the mesodermal layer of germs cells of Embryo. Muscles with their contractile behavior are mainly responsible for body movements.

Muscle Spasms

In normal cases, these voluntary muscles start contracting when thebrain sends electrical signals along motor neurons, the nerve cells. These motor neurons act as a catalyst and stimulate the activation of calcium ions within the cells of muscle. There are two types of proteins present in the muscle cells -Actin and Myosin. The release of calcium ions leads to the interaction of these ions with proteins which results in the sliding of proteins past one another. These motions of proteins result in contracting the muscle cell by pulling their stationary ends. Recapture of ions causes the unlinking of proteins and results again in relaxing of muscle.

Muscle Spasm

Some times people have an awkward feeling of tightness in the muscles of their back, neck arms, or legs. Sometimes, sports persons, athletes or people involved in strenuous activities get cramps in their muscles. Both these forms are known as muscle spasms.

A muscle Spasm is an unexpected, sudden, abrupt involuntary contraction or over- shortening of any single muscle or group of muscles. It can be also a temporary and sudden rise of motion, energy. Generally it is characterized by a sudden burst of unpleasant, pain

Every muscle in body is susceptible to muscle spasm, although it is more common in calf muscles or muscles in the back or neck. When muscle spasm is witnessed by the body, the muscle does not relax after sudden stiffening. When it occurs in the leg, it is also known as Charley Horse.

Usually these muscle cramps crop up from simple fatigue of muscles, after sudden heavy exercise when the muscle is not habituated to such extra loads. It can also occur during pregnancy. However, there are a few instances when electrolyte imbalances or disorders in neuromuscular functions trigger spasms. Also, it can be a side effect of certain medication. The sudden movements, particularly a sudden, tweaking movement can catalyze spasms. Gradual and slow stretching is used as an effective solution in such cases.

The mechanism behind Muscle Spasms

In abnormal conditions, unusual contraction activity of muscle cells at any stage can result in these spasms. There is a certain mechanism between the brain and the spinal chord and motor neurons of the central nervous system to regulate contraction activity. Disruption of this system leads to spasm. Any of the following reasons can play an instrumental role in disturbance of the mechanism:

• Being over-sensitive, motor neurons may go astray in their functioning.

• Stimulation takes place without proper contraction as the muscle sheath itself is very sensitive.

• Released Calcium Ions may not get recaptured in time, leading to prolonged contraction of muscles.

Possible reasons behind the interruptions of the brain mechanism includes injured nerve pathways, stroke, trauma, multiple sclerosis, spinal cord injury and over stress on specific muscles. Sometimes, nerve damage can result in a Contracture, a permanent shortening of muscle.

Causes and Treatments

• Poor supply of oxygen to muscle cells is regarded as one of the premiere reasons behind spasms or cramps. This can be treated with deep and slow breathing. A soft massage and slow stretching can be very effective in such cases.

• Electrolyte Disturbance which includes Hypokalemia, characterized by deficiency of potassium and Hypocalemia, deficiency of calcium is other main cause. This can be overcome by introducing supplement diet containing calcium and potassium.

• Dehydration is perhaps the most instrumental factor behind cramps.Sodium loss in muscles due to dehydration produces limb and abdominal cramps. Drinking plenty of water with increased intake of salts can do the wonder.

• Muscle Trauma is an excessive stress on muscles causing mild to severe cramps. The affected area may be inflamed, swollen, or reddened. This is usually characterized by a snapping sound when injury occurs. Slow stretching is again very useful.

• Menstruation is also one of the important causes of cramps of varying magnitude in the abdomen. Menstrual spasms can be overcome with heat application using heating pads, stretching exercises, treatment of ibuprofen.

• Nocturnal Spasms are the muscle cramps that locate in the calves, soles of the feet at night or at the time of rest. They are painful if mixed with the condition of dehydration. These happen due to low levels of magnesium, calcium, potassium, and sodium and prolonged sitting.

So, whenever muscle spasms appear, it is of utmost importance that all preventive measures be taken like slow stretching and increasing water intake to counter the pain that otherwise might follow!

By Jayashree Pakhare

The following posts on electrolyte balance have been collected for you to choose from

Tolerating the Heat

According to a study done by Dr. Tim Noakes, it is “the amount of sodium and potassium in the body that determines the water balance, not the other way around.” Electrolyte balance affects your hydration balance. 

Foot Legs Cramps – How To Restore Electrolyte Imbalance

Foot and leg cramps generally cause by deficiency of potassium, sodium, calcium and magnesium, these elements are responsible to transmit electric signal from brain to different parts of body

Sodium balance and exercise

Several days of low-sodium meals, exhausting workouts and increasing water intake has severely disturbed his body’s electrolyte balance. Luckily, the sodium found in chopped and seasoned chuck steak and diet soda kept him from vomiting 

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