You need a rest day, plenty of water, plenty of sleep, magnesium can help with muscle spasms at night. SIS do a bedtime recovery drink called nochte Zipvit do a similiar one, it works but it’s ££££. Never under estimate the power of a milky horlicks before bed.
I was doing 30 mile a day, 5 days a week, I found it was too much, I was spent, work was hard and I was getting really down. Lost a lot of weight though, it also took the fun out of weekend rides with friends and family.
These are ace too.