How to Stop Tossing and Turning at Night (8 Tips)

In this post, we look at how you can stop tossing and turning at night.

8 Tips to Stop Tossing and Turning at Night

1. Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
2. Create a relaxing bedtime routine: Develop a routine that helps you unwind and relax before bedtime. This can include taking a warm bath, reading a book, or listening to calming music.
3. Ensure your sleep environment is conducive to sleep: Ensure your bedroom is quiet, cool, and dark. Use comfortable pillows and bedding, and remove any distractions like electronics.
4. Avoid caffeine, nicotine, and alcohol: These substances can interfere with your ability to fall and stay asleep.
5. Get regular exercise: Regular physical activity can help you sleep better, but avoid exercising close to bedtime.
6. Limit screen time before bed: The blue light emitted by electronic devices can interfere with your body’s natural sleep rhythms, so it’s best to avoid using them for at least an hour before bedtime.
7. Practice relaxation techniques: Deep breathing, meditation, and progressive muscle relaxation are all techniques that can help you relax and fall asleep.
8. Consider seeking professional help: If you struggle with sleep, consider seeing a healthcare professional or sleep specialist who can help identify any underlying issues and recommend appropriate treatments.

Tip #1: Stick to a regular sleep schedule

Here are some tips to help you stick to a regular sleep schedule:

1. Set a consistent bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends.
2. Gradually adjust your schedule: If you need to shift your sleep schedule, do it gradually. Gradually adjust your bedtime and wake-up time by 15-30 minutes every few days until you reach your desired schedule.
3. Be mindful of your evening activities: Be mindful of your evening activities, such as watching TV, using your phone or computer, or drinking caffeine. Avoid these activities close to bedtime.
4. Create a relaxing bedtime routine: Develop a routine that helps you unwind and relax before bedtime. This can include taking a warm bath, reading a book, or listening to calming music.
5. Make your bedroom conducive to sleep: Ensure that your bedroom is quiet, cool, and dark. Use comfortable pillows and bedding, and remove any distractions like electronics.
6. Avoid napping during the day: Avoid napping during the day, or limit your naps to 20-30 minutes.
7. Be consistent: Consistency is key in maintaining a regular sleep schedule. Stick to your schedule even on weekends, and try to avoid deviating from it too much.

Remember, adjusting to a new sleep schedule can take some time, so be patient with yourself. If you continue to struggle with sleep, consider seeking professional help. A healthcare professional or sleep specialist can help identify any underlying issues and recommend appropriate treatments.

Tip #2: Create a relaxing bedtime routine

Here are some tips for creating a relaxing bedtime routine:

1. Determine what activities help you relax: Consider what activities help you feel relaxed and calm. This could include taking a warm bath or shower, reading a book, practicing yoga, or listening to calming music.
2. Develop a consistent routine: You can follow a consistent one each night. Try to perform the same activities in the same order every night to create a sense of predictability and calm.
3. Make it enjoyable: Choose activities that you enjoy and that help you feel calm and relaxed. Avoid activities that are stressful or that you find unpleasant.
4. Limit screen time: Avoid using electronic devices for at least an hour before bedtime. The blue light emitted by electronic devices can interfere with your body’s natural sleep rhythms.
5. Dim the lights: Dim the lights in your bedroom to help create a calm and relaxing environment. You could also use a nightlight or a salt lamp to create a soothing atmosphere.
6. Keep it simple: Your bedtime routine doesn’t have to be complicated or time-consuming. A simple routine you can perform each night is often more effective than a complex one you struggle to maintain.
7. Be consistent: Consistency is key in creating a relaxing bedtime routine. Stick to your routine each night, even on weekends, to help signal to your body that it’s time for sleep.

Remember, the goal of a bedtime routine is to help you relax and unwind before sleep. Experiment with different activities and find what works best for you.

Tip #3: Make sure your sleep environment is designed to help you sleep better

Creating a sleep-friendly environment is important for getting a good night’s sleep. Here are some tips on how you can make sure your sleep environment is conducive to sleep:

1. Keep your bedroom quiet: Try to minimize noise by using earplugs or a white noise machine to block out any external sounds.
2. Control the temperature: Keep your bedroom cool and comfortable. The ideal temperature for sleep is between 60 and 67 degrees Fahrenheit (15-20 degrees Celsius).
3. Keep your bedroom dark: Use blackout curtains or blinds to block out any external light that might interfere with your sleep. You could also consider using a sleep mask if necessary.
4. Invest in comfortable bedding: Use comfortable pillows that support your preferred sleep position. If you get hot at night, consider using breathable fabrics like cotton.
5. Keep your bedroom clean and clutter-free: A clean and clutter-free environment can help promote a sense of calm and relaxation.
6. Remove any distractions: Remove any distractions from your bedroom, such as electronic devices, work materials, or exercise equipment.
7. Consider the scent of your bedroom: Adding a scent to your bedroom, such as lavender or chamomile, can help promote relaxation and calmness.

Remember, the goal is to create a sleep-friendly environment that helps signal your body that it’s time to sleep. Experiment with different methods and find what works best for you.

Can a Better Mattress Help Stop Tossing and Turning?

A better mattress can help reduce tossing and turning during the night. A good quality mattress can provide proper support and comfort for your body, which can help you maintain a comfortable sleeping position and reduce the need to shift and adjust during the night.

When choosing a mattress, there are several factors to consider, such as the type of mattress, firmness level, and materials. A too soft or firm mattress may cause discomfort and lead to more tossing and turning. Choosing a mattress that provides the right level of support and comfort for your body type and sleeping position is essential.

Memory foam mattresses are popular for those who struggle with tossing and turning because they conform to your body shape and relieve pressure. Hybrid mattresses, which combine innerspring coils with foam layers, can also provide a good balance of support and comfort.

It’s essential to replace your mattress every 7-10 years, as an old or worn-out mattress can lead to discomfort and sleep problems. If you are experiencing ongoing sleep difficulties despite changing your sleep environment and sleep habits, consider talking to a healthcare provider for further evaluation and treatment.

If you’re looking for a better mattress, check out our posts on:

• Best queen mattress under $500 (for budget shoppers)
• Best memory foam mattress
• Best innerspring mattress
• Best mattresses on Amazon

Tip #4: Avoid caffeine, nicotine, and alcohol

Avoiding caffeine, nicotine, and alcohol can improve the quality of your sleep. Here are some tips to help you avoid these substances:

1. Limit caffeine intake: Caffeine is a stimulant that can interfere with sleep. Avoid consuming caffeine-containing beverages like coffee, tea, and soda for at least 4-6 hours before bedtime. Also, be mindful of hidden sources of caffeine, such as chocolate and some medications.
2. Quit smoking or avoid nicotine before bedtime: Nicotine is also a stimulant that can disrupt sleep. Quit smoking, or avoid nicotine products like cigarettes, e-cigarettes, nicotine gum, or patches for at least 2-3 hours before bedtime.
3. Avoid alcohol: While alcohol may help you fall asleep faster, it can disrupt your sleep later in the night, leading to poor sleep quality. Try to avoid alcohol for at least 3-4 hours before bedtime.
4. Read labels: Check the labels of foods and medications for caffeine, nicotine, or alcohol content. Be aware that these substances can be found in many unexpected products, such as pain relievers, energy drinks, and herbal supplements.
5. Substitute with water or herbal tea: If you need a drink before bedtime, choose water or caffeine-free herbal tea instead of caffeinated beverages, alcohol, or nicotine-containing products.

Remember, avoiding these substances before bedtime can help improve the quality of your sleep. However, if you struggle with sleep, consider seeking professional help. A healthcare professional or sleep specialist can help identify underlying issues and recommend appropriate treatments.

Tip #5: Get regular exercise

Regular exercise can improve sleep quality, but the timing of exercise can affect your ability to fall asleep at night. Here are some tips on the best time to exercise to help you sleep better:

1. Avoid exercising late at night: Exercising late at night can elevate your heart rate and body temperature, making it more difficult to fall asleep. Aim to finish exercising at least 2-3 hours before bedtime.
2. Consider morning or afternoon exercise: Morning or afternoon exercise can help regulate your body’s natural sleep-wake cycle, making it easier to fall asleep at night. Exercising earlier in the day can also provide an energy boost and improve your mood throughout the day.
3. Be consistent: Consistency is key when it comes to exercise and sleep. Regular exercise, even if it’s done in the evening, can improve sleep quality over time. However, it’s important to be consistent with your exercise routine to help regulate your body’s natural sleep-wake cycle.
4. Listen to your body: Everyone’s sleep needs and exercise preferences are different. Pay attention to your body and how it responds to exercise at different times of the day. Experiment with different exercise times and find what works best for you.

Remember, exercise is an important part of a healthy lifestyle, but it’s not a quick fix for sleep problems. If you continue to struggle with sleep, consider seeking professional help. A healthcare professional or sleep specialist can help identify any underlying issues and recommend appropriate treatments.

Tip #6: Limit screentime before bed

It’s important to limit screen time before going to bed. The blue light emitted by electronic devices such as smartphones, tablets, computers, and televisions can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. Exposure to blue light can make it more difficult to fall asleep and can also disrupt the quality of sleep.

Here are some tips on how to limit screen time before bed:

• Establish a “screen-free” bedtime routine: Set aside some time before bed to wind down and relax without screens. This could include reading a book, taking a bath, or practicing relaxation techniques like deep breathing or meditation.
• Use the “night mode” feature on devices: Most electronic devices have a “night mode” or “blue light filter” feature that reduces blue light emission. This can help reduce the impact of screens on your sleep.
• Avoid using devices for at least an hour before bedtime: Try to avoid using electronic devices for at least an hour before bedtime to allow your body to produce melatonin and signal that it’s time to sleep.
• Keep devices out of the bedroom: If possible, keep electronic devices out of the bedroom to avoid the temptation of using them before bed.

Sources:

Here are a few academic papers that support the idea of limiting screen time before bed:

1. “Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness” by Chang, A-M., et al. (2015): This study found that reading on a light-emitting electronic device before bedtime caused a delay in melatonin production, suppressed sleep, and negatively impacted next-morning alertness compared to reading a printed book.
2. “The effects of bedtime mobile phone use on sleep patterns and insomnia” by Demirci, K., et al. (2015): This study found that the use of mobile phones before bed was associated with longer sleep latency, shorter total sleep time, and increased insomnia symptoms.
3. “Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans” by Gooley, J. J., et al. (2011): This study found that exposure to room light before bedtime suppressed melatonin production and shifted circadian rhythms, making it more difficult to fall asleep and wake up at a desired time.

Tip #7: Practice relaxation techniques

There are several relaxation techniques that you can do before bed to help calm your mind and prepare your body for sleep. Here are some popular techniques:

1. Deep breathing: Deep breathing is a simple yet effective relaxation technique that can help reduce stress and promote relaxation. Sit or lie down comfortably and focus on taking slow, deep breaths. Inhale deeply through your nose and exhale slowly through your mouth. Repeat this for several minutes.
2. Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups to promote relaxation. Starting with your feet and working your way up, tense each muscle group for 5-10 seconds and then release. This can help release tension and promote relaxation.
3. Guided imagery involves using your imagination to create a peaceful and relaxing scene. Close your eyes and imagine yourself in a calming environment like a beach or forest. Focus on your surroundings’ sights, sounds, and sensations to help calm your mind and promote relaxation.
4. Yoga is a gentle and relaxing exercise that can help calm the mind and promote relaxation. Practicing a few gentle yoga poses before bed can help release tension in the body and prepare you for sleep.
5. Meditation: Meditation involves focusing on a specific thought, object, or activity to promote relaxation and reduce stress. There are several types of meditation, such as mindfulness meditation or loving-kindness meditation, that you can practice before bed to promote relaxation and prepare your mind for sleep.

Tip #8: Consider seeking professional help

If you struggle to sleep, you can start by visiting your primary care physician (PCP). Your PCP can help evaluate your sleep difficulties and may refer you to a sleep specialist if necessary.

A sleep specialist is a medical doctor who specializes in sleep medicine. They have advanced training in sleep disorders and can help diagnose and treat many sleep problems, including insomnia, sleep apnea, and restless legs syndrome. They may also conduct sleep studies to gather more information about your sleep patterns.

If your sleep difficulties are related to mental health conditions such as anxiety or depression, your PCP or sleep specialist may also refer you to a mental health professional, such as a psychologist or psychiatrist.

It’s essential to seek medical help if you are experiencing ongoing sleep difficulties, as untreated sleep problems can lead to various health issues and impact your overall quality of life.