Stretch calf, hamstring, and foot muscles before bed
Stay hydrated throughout the day
Replenish electrolytes if needed
Avoid sitting or standing in one position for long periods
Walk and gently move the legs regularly
Massage the cramped muscle
Apply heat to relax the muscle
Use ice if the muscle feels sore afterward
Wear supportive shoes
Reduce overexertion during exercise
Warm up before physical activity
Cool down after exercise
Limit alcohol if it triggers cramps
Review medications that may cause cramps
Eat a balanced diet with enough magnesium, potassium, and calcium
Elevate the legs when resting
Sleep with feet in a relaxed position
Seek medical advice if cramps are frequent, severe, or persistent