Nothing compares to the feeling of waking up in the middle of the night with excruciating leg cramps. Is it a dream? Correction – a nightmare? Unfortunately, the pain is very real and there’s not much you can do except clench your teeth, try to relax, and ride it out.

Leg cramps can happen for a number of reasons. If you only get them every once in a while, there probably isn’t a major underlying health issue at hand. Dehydration, an intense workout, and not having enough potassium, calcium, and other minerals in your blood can all cause your muscles to twitch and spasm. Making sure you drink enough water and eating a balanced diet can prevent future incidents from occurring.

Believe it or not, about 12 million Americans deal with these types of frustrating and painful muscle spasms nearly every night. These people often feel an uncontrollable urge to move their legs, have muscle twitches and jerks, and experience the unsettling sensation of something wiggling beneath their skin. Those who exhibit these symptoms suffer from a neurological disorder called Restless Leg Syndrome.

The symptoms of Restless Leg Syndrome are unpleasant at best and downright painful at worst. What can you do get a better night’s sleep? Here are some tips.

1. Limit your caffeine intake. Skip the Starbucks drive-thru on the way to work and start your day with a cup of decaffeinated tea instead.
2. Drink plenty of water. Restless Leg Syndrome can be aggravated by dehydration. Avoid nighttime alcohol intake and drink a lot of water throughout the day.
3. Wear compression socks to bed. Compression socks promote blood flow from your legs back up to your heart, which can reduce muscle cramping.
4. Up your electrolyte intake. Leg cramps can occur when your body has been depleted of important minerals. Instead of drinking a sugary beverage, opt for a daily electrolyte tablet you can dissolve in a glass of water.
5. Start a stretching routine. Consider incorporating yoga into your day to reduce cramping and restless legs. Or, simply stretch your calves and feet before bed.
6. Use hot-cold therapy. Taking a quick five minute shower before bed alternating 20 seconds of cold water with 10 seconds of hot water will increase blood flow to your legs and may reduce symptoms of Restless Leg Syndrome.