Ways to Relieve Aching Legs at Night for a Better Sleep

Sore, aching legs after a long day - something many of us know all too well. Luckily, plenty of natural remedies and simple lifestyle changes can bring relief and help you get the restful sleep your body deserves.

Whether you’re dealing with tight hamstrings from running or swollen calves from the office chair, there are ways to ease your discomfort. In this blog, we'll explore the symptoms and causes of nighttime leg pain and provide solutions so you can feel better fast and start sleeping more soundly each night.

Experiencing leg pain at night can manifest differently for different people. Some of the most common symptoms include:

• Aching in the lower limbs, usually starting near the hips and down to the feet.
• Burning sensations or throbbing in your calves, thighs, and knees.
• Aching legs when lying down and relieved by standing up.
• Swelling or tenderness of the legs due to inflammation.

Got aching legs for no reason? There may be more of an explanation than you think. Pinpointing the root cause of your discomfort can help you find the right treatment. Some of the common causes of leg pain at night include:

• Dehydration - Dehydration can lead to tired and aching legs, especially at night when your body is trying to rest and repair itself. Make sure you’re drinking plenty of fluids throughout the day and before bedtime for better hydration.
• Muscle fatigue - High-intensity physical activities or overworking your muscles can cause fatigue, leading to pain and discomfort.
• Nerve issues - Pressure on spinal nerves can result in pain and tingling sensations in the legs.
• Pregnancy - Pregnant women may experience aching legs, usually in the second or third trimester, due to their extra weight.
• Medications - Certain medications such as blood pressure drugs, diuretics, and statins can cause side effects of muscle cramping or pain.
• Sitting for long periods of time - Prolonged sitting can cause tightness in your hamstrings and calves, resulting in pain.
• Age - As we age, our muscles can become less flexible, leading to leg stiffness.

In addition to the causes mentioned above, some health conditions can cause leg pain at night. These include:

• Kidney Failure - When one or both kidneys are not working, it can cause various unpleasant symptoms such as swelling and pain in the legs.
• Diabetic Neuropathy - This is nerve damage caused by diabetes, often affecting 50% of people with diabetes.
• Restless Leg Syndrome - This condition is characterized by a jittery, restless feeling in the legs and a strong urge to move.
• Peripheral Arterial Disease (PAD) - This is a narrowing or blocking of the arteries in the legs which can cause pain, numbness, and fatigue when lying down, commonly called rest pain.
• Chronic Venous Insufficiency (CVI) -This is a condition in which the veins of the legs become damaged due to high pressure in the veins and stagnant venous blood from sitting or standing all day.
• Coronary Artery Disease (CAD) -This is a narrowing of the arteries that supply blood to the heart, which can cause pain and cramping in the legs.

Different causes of leg pain require different solutions, but here are some general tips for alleviating aching legs at night:

Use a heating pad or an ice pack on the affected area to help diminish the discomfort. Remember, it is important to be careful with the temperature of the therapy items in order to avoid burning your skin. Hot and cold therapy may take several applications to achieve relief but it is worth trying for those who want to keep their leg pain from keeping them up at night.

Positioning your leg slightly higher than your heart while keeping your body flat, allows gravity to reduce the pressure in your veins, improve venous blood flow, and reduce swelling. It's important to ensure that it is done correctly so that you can reap the benefits of this technique. If not done properly, you may risk worsening symptoms.

Try massaging any knots in the muscles; this will help to relax the tension and alleviate some of the aches. You can use your hands or a foam roller for an effective massage.

In addition to using these treatments for relieving aching legs, you can also incorporate some lifestyle changes and preventive measures to reduce the risk of leg pain at night in the future. Here are a few tips:

No one likes dealing with leg pain that interferes with their sleep. With a consistent approach to prevention and treatment, you can reduce discomfort and keep aching legs from keeping you up at night. For lasting relief, you may consider wearing compression sleeves for extra support. Hopefully, these tips have helped you to find the best ways to tackle leg pain and get the restful night’s sleep that you need.