Night cramps—those sudden, painful muscle contractions that jolt people awake—are a common yet frustrating issue.
While anyone can experience them, some groups are far more vulnerable. Understanding who is most at risk and the reasons behind these cramps can make prevention and treatment easier.
1. Older Adults
Age is one of the strongest predictors of night cramps. Research shows that nearly one in three people over 60 suffer from them regularly. With age, muscles naturally lose elasticity and flexibility, while nerve function declines, disrupting how signals reach the muscles. Circulation also becomes less efficient, reducing blood flow to the legs and feet—the areas most often affected. This combination of muscle changes, nerve sensitivity, and slower circulation explains why seniors are particularly prone to these painful nighttime spasms.
2. Pregnant Women
Pregnancy is another major risk factor. Many expectant mothers experience leg cramps, especially in the second and third trimesters. The cause isn’t entirely clear, but several factors play a role. Extra weight places greater pressure on muscles and veins, while hormonal changes can affect how the body manages fluids and electrolytes, sometimes leading to imbalances in magnesium, calcium, or potassium. Shifts in blood circulation during pregnancy may also make muscles more prone to cramping. For many women, these cramps become one of the most disruptive sleep issues of pregnancy.
3. Athletes and Active Individuals
Surprisingly, even people in excellent shape—such as athletes—are at high risk. Intense training, prolonged workouts, or poor recovery can leave muscles fatigued and dehydrated. Sweat also depletes fluids and electrolytes, increasing the chances of cramping. Athletes who push themselves without proper hydration or stretching often find themselves suddenly woken by painful cramps in the calves or feet.
4. People With Sedentary Lifestyles
On the other end of the spectrum, those who sit or stand for long hours during the day also face a higher risk. Prolonged inactivity reduces circulation in the legs, causing muscles to tighten and cramp during rest. Office workers, retail staff, or individuals required to stand still for extended periods often report nighttime cramps. Without regular stretching or movement, the problem only worsens.
5. Individuals With Health Conditions
Certain medical conditions significantly increase the likelihood of night cramps. People with diabetes, peripheral artery disease, or other circulation issues may experience cramps due to limited blood flow. Neurological disorders that disrupt nerve-to-muscle communication can also trigger spasms.
Even thyroid disorders or chronic kidney disease may play a role, as they affect the body’s electrolyte balance. In these cases, cramps are often not just a minor nuisance but a symptom of a more serious underlying condition requiring medical attention.
6. People Taking Certain Medications
Medications can also make some individuals more prone to night cramps. Diuretics, often prescribed for high blood pressure, increase fluid loss and can upset electrolyte levels. Other drugs linked to cramping include certain cholesterol-lowering medications, birth control pills, and even asthma treatments. If cramps begin after starting a new medication, it’s best to discuss the symptom with a doctor rather than dismissing it.
