How to stop tossing and turning all night long

Tossing and turning late at night can ruin both your night and your upcoming day. While there may be varying reasons for why you’re so restless, there are a number of helpful fixes to this problem. Here are some of simple solutions to your bedtime tosses and turns. 

Get out of bed 

If your body can’t stop moving after 20 to 30 minutes of attempting to sleep, the best idea is to get out of bed. This is because we don’t want to associate our bed with frustration and anxiety. Continuously tossing and turning in bed might further enhance sleepless nights and insomnia. Walking over to a different room and doing calming activities like reading a book, yoga, or listening to relaxing music might fix this issue. 

Use a weighted blanket

Weighted blankets are therapeutic blankets that weigh between 5 to 30 lbs. They are meant to mimic a therapeutic technique called ‘deep pressure stimulation’. Deep pressure stimulation relieves pain, reduces anxiety, and generally improves mood. So if you’re having trouble getting some shut-eye, weighted blankets might be a good option to try.

Seek professional help for RLS symptoms

Around 15% of Americans have Restless Leg Syndrome (RLS). RLS is a condition that causes uncomfortable sensations to the body, mostly in the legs. This pain usually persists when you are sitting, resting, and sleeping. If left untreated, RLS can prevent you from sleeping enough at night. Although there are at home remedies such as massaging your legs and using cold packs before going to bed, it is best to see a doctor to find the best solution for you.

Stay away from late night drinks and food

A common reason why we toss and turn in bed is because of all the food and caffeine we have in the later hours. The reason being whenever we drink or eat, we are putting more energy into our bodies. The fastest and most simple solution to this problem is to eat and drink earlier, preferably 3 to 4 hours before bed. For caffeine lovers, Dr. Kothare suggests having your last cup of coffee 11 hours before your bedtime. 

Change your bedroom settings

Your room might be the cause for your sleepless nights. If you find yourself waking up in a sweat, you might be sleeping in a room that’s too hot. a general rule of thumb is to set your room to a slightly cooler setting, between 60 to  67 degrees. 

We all have our nights where we just can’t get to sleep. It’s important to acknowledge the causes of consistent restlessness and find the right solution. The solution could be as simple as asking your doctor, adjusting your eating schedule, or even purchasing a weighted blanket. 

References

1. https://www.healthywomen.org/content/article/how-stop-tossing-and-turning-all-night-long
2. https://www.healthline.com/health/anxiety/do-weighted-blankets-work#benefits
3. https://blog.eightsleep.com/why-we-toss-and-turn-at-night/
4. https://www.healthline.com/health/restless-leg-syndrome/treatments
5. https://sleep.mysplus.com/library/category1/article3.html
6. https://www.webmd.com/sleep-disorders/features/surprising-sleep-wreckers#2