Unlocking the Secrets to a Restful Night's Sleep: How to Stop Tossing and Turning at Night

Tossing and turning during sleep is mostly a temporary reaction to our sleep routine or circadian rhythm being disrupted. This is our body's way of telling us there is an imbalance in our sleep-wake cycle that needs to be resolved.

The secret to a restful night's sleep is woven into lifestyle choices. This blanket statement takes into consideration our natural awake-sleep cycle and the imbalance of this cycle in contemporary times.

Tossing and turning at night is characterized as part of interrupted sleep, which can have severe consequences for our physical and mental health.

For most people, the solution is to prioritize sleep as an essential part of each 24-hour cycle. This is part of human biology and is inescapable. We need adequate sleep to function correctly. The human body can only function with the rest and nourishment it receives. 

Clinical studies on sleep have revealed why quality sleep is essential to our health and well-being. In this article, we will look at sleep and the reasons for interrupted sleep, such as tossing and turning while sleeping.

Let's jump right in. 

Restless Sleep Overview

Restless sleep typically involves tossing and turning, but can not settle into deep sleep. It has no concrete definition, and according to the American Academy of Sleep Medicine, restless sleep is not an identified sleep disorder. 

Frankly, although restless sleep is not a medical term, it is frequently used to describe a common sleep experience.

Tossing and turning during sleep can result from a misaligned circadian rhythm, often experienced among night shift workers or people suffering from jet lag.

How tossing and turning during sleep is perceived can be both subjective and objective. This depends on whether you are the one trying to sleep or if you are observing someone else sleeping.

Experiencing restless sleep

 If you are experiencing restless sleep, it may involve the following:

• Tossing and turning while trying to get settled and comfortable.
• Being only half-asleep or not falling into deep sleep.
• Your mind is racing and causing you to stir constantly.
• Frustration with the inability to sleep soundly.
• Not being able to fall back asleep quickly after waking up unexpectedly.

To add, you may feel tired, sluggish, or find it difficult to concentrate the next day. If tossing and turning during sleep is a regular occurrence, it may lead to more severe issues if not addressed. 

Observing Restless Sleep

While observing restless sleep in another person, you may notice:

• Frequent tossing and turning or frequently waking up.
• Loud snoring, gasping, or choking noises.
• Limbs movements, getting out of bed, or even sleepwalking.
• Talking or yelling while asleep
• Teeth grinding (sleep-related bruxism)

With signs such as talking or moving while asleep, the person will most likely be unaware of their behavior. They may be unable to recollect their sleep behavior when they wake up.

There are numerous diverse causes of restless sleep. Anything that affects your mental and physical state can affect the delicate balance needed for quality sleep.

What Causes Tossing and Turning?

There are numerous diverse causes of tossing and turning, typically called restless sleep. If you experience tossing and turning, it may be time for introspection.

Tossing and turning can be a symptom of a more significant issue rooted in "normal" behavior. It is oftentimes your body's way of making you aware of an underlying issue. It's a symptom that may lead you to the cause. Here are some of the most significant contributing factors that cause you to toss and turn in your sleep:

Tossing and turning at night and Anxiety

Anxiety is one of the more common sleep disruptions, which can make it difficult to fall asleep and stay asleep. Your brain remains active as you worry about issues that appear to be without solutions. Your anxiety might be fear-based, which can be crippling for many people. 

Sleep deprivation worsens anxiety, creating a debilitating cycle. Mental hyperarousal has been identified as a critical factor behind insomnia.

Tossing and turning at night stress

Stress places a significant physical and mental toll on your body and can make it more challenging to fall asleep and stay asleep.

High stress levels increase the release of the stress hormone cortisol, which increases alertness and arousal and makes it difficult to fall asleep.

Stress, as well as anxiety, can keep a person's mind active, and they are unable to relax, settle, and fall asleep. Grief, sadness, and depression also contribute to a person's mental state, which is detrimental to sleep.

Tossing and turning at night poor sleep hygiene

Your sleep habits generally govern how well you sleep. Being over or under-tired when you get into bed can make falling asleep difficult. 

Poor sleep can be attributed to an irregular sleep schedule or routine.

Tossing and turning at night and Poor diet

A poor or imbalanced diet can impact sleep quality. Your diet directly influences the production of melatonin, which in turn affects sleep quality.

Tossing and turning at night and Poor sleep environment

To have consistent quality sleep, you need an environment conducive to sleep. Your bedroom should ideally be dark, quiet, and relaxed.

Poor sleep temperature can result in increased wakefulness, decreased rapid eye movement sleep, slow wave sleep, and altered sleep stages.

Light exposure also influences sleep via melatonin production. Light from external sources or blue light from electronic devices hampers melatonin production.

Melatonin levels that are too low to induce sleep will result in tossing and turning as you try to fall asleep.

Underlying medical conditions

Pre-existing medical conditions like restless leg syndrome (RLS), sleep apnea, and insomnia can make it harder to fall asleep and stay asleep.

Frequent tossing and turning results from restless leg syndrome, while sleep apnea leads to interrupted sleep due to breathing interruptions. Treating underlying medical conditions will improve sleep quality.

How to Stop Tossing and Turning at Night

Sleep is largely taken for granted, yet it is crucial to our health and well-being. Most adults need 7 to 8 hours of sleep each day. Sleep is essential for your memory function, to allow your body time to repair cells, and so much more.

Poor sleep quality affects your body in several ways, including:

• Feeling pain more quickly.
• Increases the risk for heart conditions.
• Negatively affects your immune system.
• Mood swings.
• Difficulty learning, solving problems, and remembering.

Persistent poor sleep can be a contributing factor for several chronic health conditions, such as diabetes, obesity, and depression. 

Good sleep habits improve sleep quality and may even provide long-term solutions to chronic sleep issues like insomnia. 

According to the American Academy of Sleep Medicine, "Daylight Saving Time is prone to sleep disruption as it is less aligned with our natural circadian rhythm.  

Put your tossing and turning to bed with these sleep habits.

Adopt a consistent sleep routine.

Be consistent about your bedtime as well as your wake-up time. This is all part of good sleep hygiene. Studies find that irregular bedtime schedules generally lead to poor sleep quality.

By including a consistent downtime period before you go to bed, you will find that you fall asleep quicker and remain asleep for longer.

Our bodies thrive on routine. In the same way you manage a child's sleep pattern, you should enforce your sleep routine. Sticking to your sleep routine will make you more resilient when your sleep routine does get disrupted.

Improve your sleep environment.

Create the optimum sleep environment: Your bedroom should be quiet, dark, cool, and, most of all, it should be a comfortable space. This will give you the best chance of getting an uninterrupted night's rest.

It would help if you associate your bed with sleep. Avoid watching TV, eating, or working in bed.

Often, tossing and turning at night is caused by sleeping on an uncomfortable bed or mattress. Your mattress should be comfortably soft yet firm enough to promote proper spinal alignment and, ultimately, better sleep.

Using the correct bedding will help to keep you comfortable while regulating your sleep temperature. Breathable bedding, such as wool blankets, cotton sheets, and pillowcases, should be a priority.

Avoid having electronic devices such as a TV in your bedroom, and limit all digital screen devices before bed. Blue light from devices naturally suppresses melatonin and triggers the release of cortisol. Limiting exposure to blue light will facilitate the release of melatonin.

Control the light sources you can control and invest in light-blocking curtains. Your bedroom should be dark when you lay your head down to sleep.

Avoid long daytime naps.

Strictly speaking, you should be tired at your routine bedtime. Daytime napping can be mitigated with a walk or some form of mild exercise. We get tired during the day, but try and limit your naps to less than an hour and avoid late afternoon naps. 

Eat a healthy, balanced diet.

Your diet and the times you eat have a significant impact on your sleep quality. Avoid eating large meals before your bedtime. Breakfast is the most important meal of the day. It gives you the energy to remain active and alert as you kick off your day.  

Eat healthy foods and ensure that you're getting a balanced diet. If you plan your meals, you shouldn't feel hungry at bedtime. Find a balance that works for you.

Exercise

Research shows that regular, moderate exercise can help you fall asleep faster and improve the quality of your sleep. Include exercise as part of your daily routine, whether you go to the gym, run or walk, or even exercise in your living room. 

Exercise improves your blood circulation, making you more alert and awake. Try to avoid high-intensity exercise for at least four hours before you go to sleep. Instead, try relaxation exercises that will help you relax both your body and mind.

If you constantly contend with anxiety, stress, or a racing mind before bed, relaxation exercises can be a powerful tool.

Studies have shown meditation to be beneficial for sleep. Meditation and mindfulness trigger the body's relaxation response through the nervous system.

Avoid stimulants

Taken at the wrong time, stimulants can negatively impact your sleep. Caffeine can last up to nine hours after consumption and should be avoided 4 to 6 hours before going to bed. You should limit consumption to 1-2 cups per day during the first part of your day.

Alcohol should be included here as it undermines your overall quality of sleep. It leads to drowsiness but disrupts your normal sleep cycle even if you fall asleep quickly.

Drink herbal Teas

Herbal teas are believed to promote good sleep hygiene. Chamomile, lavender, passionflower, and valerian all have properties that promote sleep. They act as natural sedatives to reduce stress, relieve anxiety, and induce calmness.

Final thoughts

Tossing and turning is something that may each one of us at some or another. It mainly occurs when our regular sleep routine has been disrupted, and we are either overly tired or have slept too much. Jet lag and or switching from dayshift to nightshift can also cause tossing and turning.

The big takeaway is that we can resolve this temporary situation through the proactive measures discussed in this article.

If you have a persisting problem with tossing and turning while sleeping, it's advisable to speak to your doctor or consult with a sleep specialist. Never take your sleep for granted, and don't ignore any issues that you think will resolve themselves.

References:

PerformanceLab: 10 Effective Tips to Prevent Tossing and Turning at Night

The University of Vermont Health Network: 10 Tips to Stop Tossing and Turning

Sleepfoundation: What Causes Restless Sleep?