Supplement: Magnesium glycinate or citrate, 200-400 mg taken in the evening. Consult your doctor first, especially if you have kidney issues.
3. Increase Potassium
Food sources:
Bananas (the classic)
Sweet potatoes
Avocados
Potatoes with skin
Coconut water
Oranges
4. Daily Stretching (Non-Negotiable)
Calf stretch: Face a wall, place hands on it, step one foot back. Keep back leg straight and heel on the floor. Lean forward until you feel a stretch in the calf. Hold 30 seconds, 3 times per leg. Do this twice daily, especially before bed.
Bedtime routine: Before sleep, do gentle ankle circles and point/flex your feet 10-15 times.
5. Review Your Sleep Setup
Use looser bedding at the foot of the bed (tight sheets can keep feet pointed)
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