Health
Is your sleep interrupted by leg cramps? Here are some of the most surprising causes
If painful leg cramps have woken you up in the middle of the night, the condition can be both scary and confusing.
You may think it’s due to the position you’re sleeping in — but there’s more to know about nighttime leg cramps than that.
In original interviews, two physicians gave a “leg up” on the causes and treatments of nighttime leg cramps.
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Here’s what to know.
What are nighttime leg cramps?
More commonly known as a charley horse, a nighttime leg cramp is when the muscles in a leg quickly tighten up.
A charley horse is a sudden, painful and involuntary muscle spasm or cramp, noted health.com. While it usually happens in your leg, especially the calf, it can actually happen in any muscle.
“Sometimes the cramps last a few minutes, but I have had patients whose leg cramps lasted longer than that,” said one doctor. (iStock)
A person can be woken up as a result of painful leg cramp symptoms, said Mike Sevilla, M.D., a family physician with Family Practice Center of Salem in Salem, Ohio.
“Sometimes the cramps last a few minutes, but I have had patients whose leg cramps lasted longer than that,” he said.
Who gets nighttime leg cramps?
Nighttime cramps become more common as people get older and unfortunately, can become more frequent, Sara Austin, M.D., an associate professor of neurology at the Dell Medical School at the University of Texas at Austin, told Fox News Digital.
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She is also a fellow of the American Academy of Neurology.
If you experience frequent leg cramps, your primary care doctor should test to make sure your thyroid hormone level is normal.
Most of the time, nighttime leg cramps just happen — but there are some causes, she said.
Being human. “That’s the most common cause. We all get them sometimes,” she said.
“If you notice that the cramps are associated with weakness in the extremity, or if they consistently interfere with the way you walk, you should bring that to your doctor’s attention.” (iStock)
Hypothyroidism. If you experience frequent cramps, she said, your primary care doctor should test to make sure your thyroid hormone level is normal.
Dehydration or very intense exercise. “Make sure if you sweat excessively or are dehydrated that you drink more fluids, preferably with some electrolytes,” she cautioned.
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Restless leg syndrome. Those who have restless leg syndrome seem to describe some of their symptoms as cramps, she said.
“If you consistently feel like you wake up after being asleep for several hours and you feel symptoms in your leg — cramping, tingling, burning, aching — that are relieved by getting up and walking around, you might have restless leg syndrome,” Austin said.
“If you find that you’re having two to three cramps every night for weeks to months, you should check in with a neurologist.”
Speak with your doctor for further evaluation.
Can leg cramps be a sign of serious conditions?
Some neuromuscular diseases are associated with more frequent muscle cramps, but this is not common, said Dr. Austin.
“They are very rare,” she said.
There are also prescription medication options for nighttime leg cramps, “but patients should check with their family physician before considering prescription meds.” (iStock)
“But if you find that you are having two to three cramps every night for weeks to months, you should check in with a neurologist,” she advised.
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“Or, if you notice that the cramps are associated with weakness in the extremity, or if they consistently interfere with the way you walk, you should bring that to your doctor’s attention.”
How can someone treat leg cramps?
When leg cramps begin, start with a gentle stretching of the muscles, said Sevilla of the Family Practice Center of Salem.
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“In addition, what may help symptoms include massage of the area and application of a heating pad.”
When leg cramps begin, start with a gentle stretching of the muscles. (iStock)
Also, he said, “consider over-the-counter pain medication like acetaminophen or ibuprofen.”
There are also prescription medication options, “but patients should check with their family physician before considering prescription meds.”
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As snow blanketed parts of the U.S. this week, heart health experts have shared warnings of the physical strain shoveling can take — particularly for older adults.
A 2025 Mayo Clinic review found that just 10 minutes of heavy snow shoveling can push the heart to about 97% of its maximum rate. Exposure to cold air was also found to increase blood pressure and reduce coronary blood flow.
While there isn’t an official age that’s “too old” to shovel, some cardiologists recommend that individuals over 45 should exercise more caution to lower their chances of a cardiac event.
When to take caution
“While there’s no strict age cutoff, generally above the age of mid 40s and above, we tend to be a little more cautious — particularly in people who are less active [without] regular exercise,” Dr. Navjot Kaur Sobti, M.D., an interventional cardiologist at Northwell’s Northern Westchester Hospital in Mount Kisco, New York, told Fox News Digital.
Heart health experts have shared warnings of the physical strain shoveling can take — particularly for older adults. (iStock)
“Certainly in people who are above the age of 65 — and who have risk factors for heart disease, such as high blood pressure, high cholesterol, diabetes, obesity or sedentary lifestyle — we recommend being very, very cautious about shoveling snow,” she advised.
Dr. John Osborne, M.D., a practicing Texas cardiologist and volunteer for the American Heart Association, shared similar guidance for people older than 45, especially males over 65.
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“Unless you are in good cardiovascular shape and conditioned, it may be a good idea to ask someone for help,” he said in an interview with Fox News Digital.
The impact of snow removal is especially concerning for those with existing cardiovascular risks and a history of heart attack or stroke, according to the cardiologist. “People with these characteristics and those who have had bypass surgery or coronary angioplasty simply should not be shoveling snow in any conditions,” he said.
Just 10 minutes of heavy snow shoveling can push the heart to about 97% of its maximum rate, a 2025 Mayo Clinic review found. (iStock)
Osbourne said he often sees cardiac episodes in people who are typically sedentary and sit at a computer most of the day with little or no exercise. “Then once or twice a year, they go out and try to shovel the driveway after a heavy snowfall, and that unexpected exertion can unfortunately lead to tragedy.”
Hidden strain
The stress that is placed on one’s heart while shoveling snow is similar to what occurs during a cardiac stress test, Sobti pointed out, and may even exceed it.
Cold temperatures can cause blood vessels to constrict and blood pressure to spike — which, coupled with existing hypertension and the exertion of lifting snow, can significantly tax the heart, she warned.
“It’s almost like an at-risk person is putting themselves through an unsupervised maximal exertion stress test without a cardiologist actively monitoring them,” Sobti told Fox News Digital.
The stress that is placed on one’s heart while shoveling snow is similar to what occurs during a cardiac stress test. (iStock)
In addition to the exertion of shoveling, frigid temperatures can also strain the heart. Recent research has shown that cold exposure accounts for nearly twice as many cardiovascular deaths as heat exposure, including heat exhaustion.
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That study, published in the Annals of Internal Medicine last month, also found that those over age 65 had higher rates of temperature-related deaths.
“So the risk is very, very high,” Sobti cautioned. “It’s really that sudden rise in blood pressure coupled with the physical stress of snow shoveling itself.”
Safer shoveling tips
The cardiologist said it’s ideal to have someone else help with snow removal — but if you do choose to use a shovel, she recommends pacing yourself and using a “pushing or sweeping” motion instead of heavy lifting.
Recent research has shown that cold exposure accounts for nearly twice as many cardiovascular deaths as heat exposure. (iStock)
To protect against the cold, Sobti also recommends covering your mouth, nose and extremities, wearing a hat and gloves, and using extra caution in windy conditions.
Using an automated snow blower can still raise the heart rate — up to 120 beats per minute, compared to 170 while shoveling, the American Heart Association states on its website.
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It is also important to be aware of any symptoms of a potential cardiac issue while shoveling, Sobti emphasized.
If a person starts to experience warning signs such as chest pain, shortness of breath, a racing heart or palpitations, those should not be ignored.
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Even if the symptoms resolve after a few minutes, a person “could still be experiencing symptoms of a heart attack” and should call 911 for evaluation, Sobti said.
“It’s better really to be safe than sorry.”
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More than three-quarters of the global population is falling short on omega-3 intake, a nutrient gap that may increase the risk of heart disease, cognitive decline, inflammation and vision problems.
That’s according to an analysis published in Nutrition Research Reviews, in which researchers from the University of East Anglia, the University of Southampton and Holland & Barrett analyzed omega-3 intake patterns across multiple countries and age groups.
The review found that 76% of people worldwide are not meeting the recommended levels of two omega-3 fats that are essential for heart health: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
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The analysis considered recommendations from global health authorities and assessed how closely populations follow them.
Most adults should aim for at least 250 milligrams of EPA and DHA per day, though actual intake is far lower in many regions, according to the researchers.
A new study found that 76% of people fall short of their recommended omega-3 intake. (iStock)
To explore the health implications of low omega-3 intake, Fox News Digital spoke with Michelle Routhenstein, a New York–based preventive cardiology dietitian at Entirely Nourished.
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Low omega-3 levels can have a noticeable impact on heart health, cognitive function and inflammation throughout the body, the expert confirmed.
Low intake can also increase the risk of heart attacks and sudden cardiac death, she added. It’s also associated with higher triglycerides, irregular heart rhythms and plaque in the arteries.
Most adults should aim for at least 250 milligrams of EPA and DHA per day, researchers say. (iStock)
Inadequate omega-3 levels have also been linked to changes in brain function, including faster cognitive decline, a higher risk of Alzheimer’s disease and increased rates of depression.
Routhenstein noted that low levels may also worsen inflammation in autoimmune conditions such as psoriasis, and can negatively affect eye health, since omega-3s play a key structural role in the retina.
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To improve omega-3 levels, the expert said it’s important to understand how much is needed and where to get it.
“The richest dietary sources of EPA and DHA are oily fish, such as salmon, mackerel, sardines, herring, trout and anchovies,” Routhenstein told Fox News Digital.
Oily fish, such as salmon, are among the richest natural sources of omega-3s. (iStock)
Many people benefit from eating oily fish more frequently, often three to four times per week, Routhenstein noted. For individuals who do not eat fish regularly, supplements can help raise EPA and DHA to healthier levels.
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For those taking omega-3 supplements, dosing should be based on lab results, medications, omega-3 levels and overall medical history, according to Routhenstein. Moderate, quality-controlled supplements are generally considered safe for most people.
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There is also some evidence supporting prescription-strength omega-3 products.
“High-dose EPA, such as 4 grams per day of icosapent ethyl, has been shown to reduce major cardiovascular events in certain high-risk populations, while similar doses of mixed EPA/DHA have not consistently shown the same benefit,” Routhenstein said.
Omega-3 dosing should be individualized based on lab data, medication use, current levels and overall medical history. (iStock)
Testing omega-3 levels can also help determine whether intake is adequate. The omega-3 index, a blood test that measures EPA and DHA in red blood cells, is considered one of the most reliable ways to assess status.
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“Levels around 8% are associated with lower cardiovascular risk, while levels below approximately 4% are considered low,” Routhenstein said.
Understanding baseline levels can help guide more personalized decisions about diet and supplementation.
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Those who are unsure about their omega-3 status or whether supplementation is appropriate should speak with a healthcare provider to determine the best approach.
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As winter weather moves in, cozy essentials like scarves, plush throws and heated bedding become everyday comforts.
But dermatologists caution that these cold-weather favorites can secretly undermine skin health — trapping sweat and bacteria, causing irritation and exposing the skin to excess heat.
Choosing the right materials for wellness — and using them safely — can make a big difference.
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Here are five winter must-haves and gift ideas, with expert tips on how to keep skin healthy and happy while staying warm this season.
Soft scarf, $19.99, Amazon.com
Scarves made of natural fiber, like this one that is 100% cotton, may help if you’re prone to irritation. (Amazon)
A soft scarf is a staple for cold days and an easy way to elevate a winter outfit.
Yet, if breakouts are appearing along the neck, jawline or chest, that favorite accessory may be part of the problem.
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“You should wash your scarf as often as your clothes to prevent breakouts,” Annabelle Taurua, a beauty expert at Fresha, a beauty and wellness booking platform headquartered in London, told Fox News Digital.
Cotton is a better choice than polyester, she also noted, as it’s more breathable and allows sweat to evaporate.
Fluffy blankets, $28.97, Potterybarn.com
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin — which can clog pores and encourage bacteria growth. (Pottery Barn)
Fluffy blankets make for perfect cozy days at home, but their soft fibers can trap sweat, oils and dead skin, which can clog pores and encourage bacteria growth.
Rough textures or infrequent washing can also irritate sensitive skin and worsen breakouts.
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“Regularly wash your blankets, especially those made from synthetic or fluffy materials, to remove built-up oils and dirt,” Taurua advised.
She recommended breathable materials like cotton or linen, as well as hypoallergenic options for anyone prone to irritation.
Good set of sheets, $49.99, Amazon.com
Much like scarves, natural fibers are the way to go for your linens to avoid irritation. (iStock)
Cold weather makes lingering in bed especially tempting, but lying on unwashed bedding can worsen acne.
Pillowcases and sheets quickly collect oil, bacteria and dead skin cells, which transfer directly onto the face.
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“Washing bedding frequently is important,” Taurua said. “You should aim to change and wash your pillowcases every two to three days and your sheets at least once a week.”
Heated blanket, $33.99, Walmart.com
Heated blankets are a great way to stay warm during the winter. (Walmart)
When using a heated blanket, start with the lowest heat setting and limit use, said Taurua.
“Once you’re warm, switch to a regular blanket,” she advised.
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She also said it’s best to avoid direct contact for long periods to reduce irritation.
Hot water bottle, $12.99, Amazon.com
A traditional winter staple, hot water bottles offer quick comfort — but they come with risks similar to heated blankets, including burns, scalding and long-term heat-related skin damage.
Hot water bottles should never be filled with boiling water, experts advise. (Amazon)
“Never fill a hot water bottle with boiling water,” Taurua said.
“Only use hot, not boiling, water, and fill it to a maximum of two-thirds.”
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She recommended wrapping the bottle in a towel or cover to avoid direct skin contact and limiting use to around 20 minutes.
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