Why we toss and turn while sleeping, and how to stop

Good sleep is key to a healthy life. How we sleep impacts our mental and physical well-being, affecting everything from how well we concentrate to the strength of our immune system. But in the stressful modern world, quality sleep is hard to come by. Many of us struggle to switch off, finding ourselves tossing and turning at night. This can lead to restless sleep and even sleep deprivation.

If you get restless at night: it doesn’t have to be this way! In this article we’ll look at the causes of this common sleep problem, and explore ways to combat it. Use these simple tips to get on top of your nighttime routine and enjoy more restful sleep.

If you want to get a restful night, having a comfortable sleeping environment makes all the difference. If your sleep space isn’t right, you’ll be more prone to tossing and turning at night. Consider the ways that your sleep environment might not be working for you right now, and take steps to improve it. The goal is to make your bedroom a calming retreat dedicated to sleep.

• Get a comfortable sleeping setup: Hard mattress, lumpy pillows? If your bedding’s not giving your body the right support then you’re more likely to shift around at night. Make sure to replace old bedding (like a sagging mattress) when it gets uncomfortable. We spend a third of our lives sleeping, so don’t be afraid to splash out on a high-quality mattress and pillows that support your preferred sleep position. Breathable and comfortable bedding materials will also help regulate your temperature.

• Control your temperature: Body temperature is a big factor in sleep quality. If the room’s too hot or cold, or the bedding too heavy or light for the season, you’ll struggle to get comfortable at night. Aim for a consistent room temperature throughout the year – it should be cool but comfortable. A thermometer will help you keep track, and fans, air conditioners, and heating will keep your room at a steady temperature throughout the year. Don’t forget to change your bedding with the seasons!

• Cut out noise, light, and other distractions: Distractions like unwanted noise and light make falling asleep much harder. While we can’t always control what happens in our environment, there are tools to help create a serene sleep environment. For noise, try earplugs or a white noise machine. For light, blackout curtains or an eye mask. Keep electronic devices out of the bedroom too: the blue light from screens makes it harder to fall asleep.

• Set the mood with sound: Creating a good sleep space is about more than just pillows and thermostats. Sound can help to create an inviting atmosphere and get your body ready for sleep. Try Endel’s Sleep soundscape, which uses scientific principles to help you drift off and wake up refreshed.

It’s all too easy to fall into bad sleep habits that lead to disrupted nights. Try practicing good sleep hygiene to improve those sleep habits and encourage restful sleep

• Stick to a sleep schedule: You might get restless at night because your body isn’t ready for sleep yet. If you go to bed at different times each day, your circadian rhythm will be confused and sleep hormone production might not happen when it should. Try to go to bed and wake up at the same time every day – even on weekends! Setting good sleep habits will regulate your body’s internal clock, helping you to fall asleep faster and stay asleep longer.

• Build a relaxing pre-sleep routine: The time before bed is just as important as the moment your head hits the pillow. Set aside an hour before bed to do something relaxing, like reading, meditating, or taking a bath. This calming bedtime routine will signal to your body that it’s time to sleep. During this time, avoid stimulating activities and steer clear of screens – the blue light can make it difficult to fall asleep. Restful sound before bed can help, too. While you’re getting ready for bed, use Endel’s Wind Down soundscape to prepare your body for sleep with science-backed sounds.

• Eat light and skip the coffee: Unfortunately, some of life’s pleasures aren’t great for sleep. Eating heavy meals close to bedtime can lead to hours of tossing and turning as your body tries to digest. Caffeine and alcohol can also cause restless sleep. Try to eat lighter in the evening and cut down on stimulants. You’ll thank yourself the next morning!

Some health conditions can contribute to sleep problems and cause restless sleep. If you toss and turn at night, it’s worth checking whether you might be affected by these conditions. Taking steps to get on top of any health conditions you might have will help to improve your sleep.

• Restless legs syndrome (RLS): Do you get an uncontrollable urge to move your legs – especially at night? You might have RLS. Sufferers often have difficulty falling asleep, leading to endless tossing and turning. If you think you might have restless legs syndrome, talk to a healthcare professional to get diagnosis and treatment.

• Sleep apnea: This is a common condition which causes your breathing to stop and start throughout the night. When sleep apnea sufferers stop breathing, they need to wake up a little to restart it, leading to disrupted sleep. If you think you might have sleep apnea, a medical professional can help you with possible treatments.

• Get mental health support. Are you kept awake by difficult thoughts? Anxiety, ADHD, depression, and other mental health issues can interfere with sleep. The good news is that these health conditions can be managed through therapy, medication, and lifestyle changes. Consider talking to a therapist or counselor. Getting mental health support will alleviate symptoms and improve your sleep – and your overall well-being, too.

Tossing and turning at night is no fun. Restlessness in bed leads to poor sleep, which can have knock-on effects on your health. But there are ways to tackle this common problem. By following the tips in this article and practicing good sleep hygiene, you can create a comfortable sleeping environment, set up healthy sleep habits, and tackle any health conditions that might be affecting your sleep. This will help you to find calm at night and get more restful sleep.

If you’re looking for ways to support your sleep, try Endel. Endel creates personalized sounds designed to help you sleep. Using knowledge of scientific principles like the circadian rhythm, Endel collaborated with top sleep experts to find the best sounds for sleep. From pre-bedtime wind down to gentle morning wake-up, Endel has the right sound for a good night’s sleep.