Alcohol and caffeine before bed can lead to a restless sleep.
Stomach sleeping can lead to neck and back pain that causes tossing and turning.
Everyday worrying can also lead to feeling restless at night.
However, tossing and turning could be the result of something more serious, like sleep apnea or depression.
How can I sleep without tossing and turning?
How to Stop Tossing and Turning All Night Long
- Don’t stay in bed tossing and turning.
- As soon as you’re sleepy, get back in bed.
- When you get out of bed during the night, do a mind dump.
- Avoid poor sleep behaviors.
- Go to sleep when you’re sleepy and keep a regular wakeup time.
- Get exposure to sunlight during the day, if you can.
- Avoid bright lights near bedtime.
How do I fix restless sleep?
Additional Sleep Tips
- Keep a regular sleep-wake cycle.
- Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.
- Don’t exercise within two hours of bedtime.
- Don’t eat large meals within two hours of bedtime.
- Don’t nap later than 3 p.m.
- Sleep in a dark, quiet room with a comfortable temperature.
How many times does the average person toss and turn at night?
Fitbit users tend to wake up 8-11 times per night, which averages out to everyone waking up 9.3 times per night!
Is restless sleep bad?
Restless Sleep Isn’t Always Bad (But Here’s When It’s a Problem) You’re a restless sleeper. “We all move during our sleep, especially in stages 1 and 2—and this is totally normal.” In fact, research confirms it’s typical to have anywhere from 10 to 30 periods of wakefulness or restlessness during the night.
What are the warning signs of sleep apnea?
Common symptoms of sleep apnea include:
- Loud or frequent snoring.
- Silent pauses in breathing.
- Choking or gasping sounds.
- Daytime sleepiness or fatigue.
- Unrefreshing sleep.
- Morning headaches.
- Nocturia (waking during the night to go to the bathroom)
How can I stay asleep longer?
- Establish a quiet, relaxing bedtime routine.
- Relax your body.
- Make your bedroom conducive to sleep.
- Put clocks in your bedroom out of sight.
- Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime.
- Avoid smoking.
- Get regular exercise.
- Go to bed only when you’re sleepy.