lately I have been noticing that about 12 hours after my 30 or more mile bike ride I wake up from sleep with an inner thigh spasm,and boy do they hurt.I mean they hurt so much I am screaming in pain.usually its one at a time but sometimes it travels from l-r or r-l.it never happened before.

I dont know whether it is a painful cramp or spasm,but it hurts for about 1-2 minutes,and sore for 1-2 days after that.

are you stretching?

do a good split, and butterflys, prone quadtricep stretch is good also

Potassium and salts.

I eat a lot of potatoes,dont like bananas too much(go bad too fast)as for salt,yes I eat salt but not too much.if I eat too much salt like I get headaches.

It's called a cramp. I used to have them all the time until I realized I wasn't drinking enough water (during AND after the ride), and even more important for me, not getting enough potassium.

Potassium is found in many fruits and tomatoes and tomato juice.
I eat dried dates or figs and drink tomato juice (not together ).

Do a google for potassium levels in foods to find foods you like.

Believe it or not if you crab your upper lip(thumb inside your mouth, index finger outside), just below your nose it will go away magically. As to salts, on the road try to eat real food not energy drinks and bars, 1/4 lb or less roast beef for example. Baked potato is good too.

Cramp. Try to get more Potassium as others have noted.

Now, to help with the cramp while you're in bed: Let's say that the inner left leg is cramping. Lay on your left side and try to press your left knee into the mattress enough to engage the outer leg muscles but not enough to lift your body off the mattress. Hold this for 6 seconds and release. Do this a couple more times. This is reciprocal inhibition and when you contract the opposing (antogonist) muscles against a non-moveable resistance, the cramping muscle starts getting urgent messages from the brain to release so that your leg will move. You're tricking your brain into forcing the cramping muscle to let go. If your electrolytes are really out of balance, this will only be a temporary fix, but when you're screaming in pain, temporary is often good enough.

Like others have noted Potassium is the key. I suffer terrible cramps in
my thighs if my Potassium drops to low so I take a Potassium supplement
everyday in the morning. No cramps now.

It must not be water because I carry a gallon in my backpack in two two liter plastic bottles and its usually gone when i get home(hot summer days only,never ride in winter)