Stretch your calves and feet before bed
Keep your feet warm at night
Stay hydrated during the day
Limit alcohol and caffeine, especially in the evening
Maintain good electrolyte intake
Massage the cramped muscle gently
Flex your foot upward toward your shin when a cramp starts
Walk around briefly if needed
Avoid sleeping with your toes pointed downward
Wear supportive footwear during the day
Do regular calf and foot strengthening exercises
Review medications that may cause cramps with a doctor
Manage underlying conditions such as diabetes or circulation problems
Use a pillow to keep pressure off your feet if needed