"I can't stop tossing and turning": how to beat restless sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to turn restless sleep into restful sleep. Understand what causes restless sleep, and try our tips to help you stop tossing and turning at night.
Restless sleep is a pattern of sleep that’s marked by constant movement and a nagging feeling of unease that leaves you feeling more exhausted than recharged by the time the sun comes up.
Restless sleep is—well—restless. And it’s frustrating. And although it’s normal to have the odd night that’s more ‘toss and turn’ than ‘snore and dream’, consistent periods of restless sleep can become a problem.
Restful sleep isn’t a luxury, it’s a necessity. Sleep is a pillar of our overall health and wellbeing. While we close our eyes at night, our bodies are hard at work repairing tissues, consolidating memories, and recharging our energies so we can show up as our happiest, healthiest selves.
What causes restless sleep?
A restful night might seem like a far-off dream when you’re tossing and turning, but understanding these triggers is the first crucial step to better sleep. It’s like putting together pieces of a puzzle. Each piece contributes to the larger picture, but sometimes it takes a little effort to see how it all fits together. We got you.
Lifestyle habits
It’s no secret that our daily routines can have a significant impact on our sleep. Check through this list and see how many habits might be disrupting your sleep.
A caffeine fix late in the day: If you enjoy a cup of coffee or tea after midday, there’s a chance this could be affecting your sleep. Caffeine is a stimulant that can keep you awake longer than you intended, and tends to make us feel jittery — both of which can lead to restless sleep.
Alcohol: While alcohol might make you feel sleepy, that nighttime glass of wine can also interfere with the depth and quality of sleep.
Irregular sleep schedules: If you’re burning the midnight oil on weekdays or sleeping in over the weekends, the irregularity of your sleep rhythms could be throwing off your body’s internal clock, leading to bouts of wakefulness at night.
Late-night screen time: It may be tempting, but spending too much time in front of your phone or tv before bed is probably affecting your body’s natural sleep-wake cycle. This is because the blue light emitted from screens can interfere with the production of melatonin, our sleep hormone, making it harder to fall asleep and stay asleep.
Stress and anxiety
Let’s be real. Life can get pretty stressful sometimes. Work, family, relationships, finances, responsibilities, health — the pressure to keep it all together can dial up our stress levels to eleven. It’s no wonder restful sleep is hard to come by.
The result of all this pressure is that the mental overload creates a state of hyperarousal, making it hard to relax and transition into peaceful sleep. A key sign here is when you get into bed but your mind continues spinning with thoughts, stresses and anxieties from your day. How often do you fall asleep when your brain is running at a million miles an hour? Yeah, we thought not.
Underlying health conditions
Sometimes, restless sleep could be a symptom of an underlying health condition. Conditions that may contribute to disturbed sleep include Restless Leg Syndrome (RLS) and Sleep Apnea.
Restless leg syndrome triggers an irresistible urge to move your legs, which makes it hard to fall asleep, or leads to waking up frequently in the night with (you guessed it) restless legs. Sleep apnea, on the other hand, is a disorder where your breathing stops and starts while you’re sleeping, causing you to wake up repeatedly.
Please don’t attempt to self-diagnose. If you suspect a health condition is impacting your ability to sleep well, it’s crucial to consult a healthcare provider.
Sleep environment
The space you’re sleeping in could be one of the reasons why you’re tossing and turning at night. Consider your sleep environment and check to see whether any of the following factors might be keeping you awake:
Is your sleep space too uncomfortable? A lumpy mattress or unsupportive pillows can cause discomfort, leading to restless sleep. Make sure your bedding is cozy and comfortable.
Is your sleep space too bright? We need darkness to produce the sleep hormone, melatonin. So if your space is too light, it may be causing restlessness at night.
Is your sleep space too hot? On the subject of discomfort, your room might be too hot or cold, too bright or drafty. You’ll need to do some detective work to find out what affects you.
Is your sleep space too noisy? Noise, be it a snoring partner, busy street, or even a ticking clock, can disrupt your sleep and cause restlessness.
Nutrition and exercise
We can’t overlook the role of diet and physical activity on the quality of sleep. Overeating or indulging in a heavy meal close to bedtime can cause discomfort and disrupt sleep. And while regular exercise promotes good quality sleep, intense workouts too close to bedtime can boost energy levels making it harder to fall asleep and stay asleep.
8 techniques to get restful sleep
There’s no single answer when it comes to solving restless sleep. Everyone’s different, and the reasons why you might find yourself tossing and turning at night are likely different from someone else. But that doesn’t mean we don’t have some sleep strategies up our sleeves for you.
Here are eight dreamy techniques that should help you transition from restless sleep to restful sleep. Experiment with each of them to discover what works best for you.
1. Make your sleep schedule consistent
Our bodies thrive on routine. Going to bed and waking up at the same time every day, even on weekends, can help regulate your body’s internal clock, leading to better sleep quality.
How? Pick a bedtime and wake-up time that allow for 7-9 hours of sleep. Resist the urge to hit the snooze button or sleep in on weekends. Easier said than done, we know.
💙 If you struggle to settle down, try a Sleep Story like Crossing Ireland by Train with Cillian Murphy.
2. Eat and drink mindfully
What you eat and drink can significantly impact your sleep. So can the amount you’re eating. Try our Masterclass on Mindful Eating to help you recognize your habits and patterns.
How? Opt for a light dinner and avoid spicy or fatty foods that can cause indigestion. Aim to have your last cup of coffee no later than mid-afternoon and limit alcohol intake. Oh, and make sure you stay hydrated throughout the day, but be sure to also limit fluids close to bedtime to minimize those annoying nighttime bathroom trips.
3. Create a sleep sanctuary
Your bedroom should be a haven for sleep—comfy, quiet, dark, and cool.
How? Invest in pillows and a mattress that support a good sleep position. Consider using earplugs or a white noise machine to drown out noise, blackout curtains, or an eye mask to block light and keep the room temperature between 60-67 degrees Fahrenheit.
4. Move your body
Regular exercise can help you sleep better, but timing is crucial.
How? Try to include both cardio and strength training exercises in your routine. But finish moderate to vigorous workouts at least three hours before bedtime. Gentle, restorative yoga or stretching before bed can also promote relaxation.
5. Practice mindfulness and meditation
Whether focused breathing, progressive muscle relaxation, or mindfulness meditation, quieting your mind can prepare you for sleep.
How? Before bedtime, engage in a mindfulness exercise and let go of the day’s stresses. Calm offers guided meditations specifically designed for sleep. Even a few minutes a day can make a significant difference over time.
6. Keep a sleep journal
A sleep journal can help you identify patterns and behaviors that might be affecting your sleep.
How? Note when you sleep, how long you sleep, and how you feel when you wake up. Are there patterns? Also record information about your daily activities. This includes meals, exercise, caffeine and alcohol consumption, stress levels, and evening routines. Any links between your daily activities and the quality of your sleep? A sleep journal can help you connect the dots.
7. Consider over-the-counter (OTC) and prescription sleep aids
Sometimes, despite your best efforts, rest remains elusive. It might be worth discussing over-the-counter or prescription sleep medications with your healthcare provider in such cases. These are not long-term solutions, but they can provide temporary relief.
How? Aids like melatonin, for instance, can help with sleep issues related to circadian rhythm disorders. Prescription medications are typically a last resort after lifestyle changes and cognitive behavioral therapy have been explored. Consult with a healthcare professional who can advise on the right option based on your medical history and the nature of your sleep troubles.
8. Prioritize winding down
A pre-sleep routine signals to your body that it’s time to transition into sleep.
How? A bedtime routine could include light reading, calming music, a warm bath, or using scents (like lavender) for relaxation. The key is consistency—over time, these actions will signal to your body that it’s time to sleep.
Remember, change takes time. Don’t expect improvements to happen overnight. Be patient with yourself as you experiment with what works for you, and try to stay consistent to give your body and mind the best chance at restful sleep. It’ll come with time, perseverance, and the right techniques.
The difference between restlessness and insomnia
Not all sleep disturbances are the same. Take restlessness and insomnia. While they may seem similar, restless sleep and insomnia are distinct experiences with unique characteristics.
Restless sleep
As we’ve learned, restless sleep often involves a lack of good quality sleep, even though you might be spending enough time in bed. You may find yourself waking up repeatedly throughout the night and struggling to get comfortable. It’s like trying to catch a nap in a noisy environment — you can drift off easily enough, but deep sleep is a distant dream.
Insomnia
On the other hand, insomnia is a difficulty in falling asleep or staying asleep, even in a peaceful environment. While those with insomnia may also experience restless sleep, the key factor with insomnia is that poor sleep is accompanied by a significant amount of distress. This might manifest as feeling exhausted during the day, struggling to concentrate, or being more irritable or anxious than usual. Insomnia is divided into acute (where sleep is disrupted for a short period due to stress or trauma), and chronic (where sleep disruption occurs at least three nights a week for three months or more).
Unlike restless sleep, insomnia is a medically-recognized sleep disorder, diagnosed according to a set of specific criteria. As with all health concerns, it’s important to seek help from a healthcare professional if you’re struggling with your sleep. They can help determine exactly what you’re dealing with and provide appropriate advice or treatment options.
The secret to sleeping soundly
Restful sleep can often feel like trial and error, but one technique that is likely to help you sleep more soundly on the reg is a regular mindfulness meditation practice. Mindfulness meditation has been shown to promote relaxation, reduce stress, and improve sleep quality.
That’s where Calm comes in. With a range of resources, including guided meditations and grounding exercises, we've got all the tools you could need to help you get a good night’s rest.
Your questions about restless sleep, answered
Q. What is restless sleeping?
Restless sleep is a pattern marked by frequent movement and unease, leading to poor sleep quality. Despite spending enough time with your eyes closed, you may wake up exhausted due to all that tossing and turning.
Q. How do I stop being restless in my sleep?
Overcoming restless sleep involves a combination of good sleep hygiene, stress management, and a healthy lifestyle. Strategies such as sticking to a bedtime routine and practicing mindfulness meditation can also help.
Q. How many minutes of restless sleep is normal?
It’s normal to have periods of restlessness during sleep, but the amount can vary widely from person to person. If restlessness is affecting the quality of your sleep or you’re feeling tired during the day, it’s a good idea to talk to a healthcare professional.
Q. What causes restlessness?
Restlessness at night can be caused by various factors, including underlying health conditions such as restless leg syndrome or sleep apnea, stress, and environmental factors like uncomfortable bedding. Lifestyle habits like late-night caffeine consumption or irregular sleep schedules can also contribute.
Calm your mind. Change your life.
Sleep is critical for your mental health. And you deserve to sleep well. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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