Tossing and turning all night is one of the most annoying things about turning in for the night. You either can’t get comfortable, or the thoughts in your head give you such anxiety that you flop around, trying to shake them subconsciously.
The result, of course, is poor sleep quality — and the same goes for the poor sod lying next to you who feels every toss and turn you make. The good news is that there are ways to stop tossing and turning, but first, you’ll need to figure out why you’re moving around so much. Join us below for insight and remedies.
Tossing and Turning all Night
The reasons why you toss and turn
Uncomfortable mattress
Have you ever noticed how you can’t stop fidgeting when your mattress doesn’t support you? A saggy or worn-out sleep surface forces your body to readjust, constantly searching for that elusive comfortable position.
Your spine craves proper alignment, and when it doesn’t, you’ll twist and turn all night long. Those dips and bumps in your mattress create pressure points, making peaceful sleep nearly impossible.
Inappropriate room temperature or bedding
Your body temperature naturally drops at night as part of your sleep cycle, but the wrong bedding can throw this delicate balance off completely.
Too many blankets trap heat against your skin, triggering that instinctive urge to move around seeking cooler spots.
Heavy winter duvets in summer are particularly problematic – you’ll find yourself kicking them off only to pull them back on when you cool down too much.
Anxiety
Racing thoughts have a sneaky way of manifesting in physical restlessness. Your mind buzzes with tomorrow’s responsibilities, past conversations, and future worries while your body responds with constant movement.
It’s a frustrating cycle – the more you worry about sleep, the more you toss and turn. Before you know it, hours have passed in this exhausting dance of mental and physical unrest.
How to beat your tossing and turning
Improve your sleep surface
Nothing beats a supportive mattress when it comes to reducing nighttime movement. Memory foam contours to your body, while pocket springs provide targeted support where you need it most.
Consider your sleeping position. Side sleepers need a slightly softer surface than back sleepers, while stomach sleepers require maximum firmness. Experiment with pillow tops to see if a firm support system but a soft top surface works best.
Change your pillows
The right pillows make an enormous difference to your sleep quality — you’ll get better support and have less of an urge to flip your pillow in the night.
Side sleepers do best with a firm, high pillow to bridge the gap between shoulder and head and keep their necks perfectly aligned.
Back sleepers require medium support, usually with two pillows, while stomach sleepers might skip the pillow entirely and sleep flat on the bed. Multiple pillows often cause more harm than good, creating awkward angles for your neck.
Season appropriate bedding
Switching between summer and winter duvets isn’t just about comfort – it’s essential for temperature regulation.
A 4.5-tog duvet works perfectly for warmer months, while a 13.5-tog duvet keeps you cosy in winter. Natural materials like cotton and wool help regulate your temperature, reducing the urge to adjust your cover constantly.
Relaxation techniques
Deep breathing exercises can work wonders when you’re struggling to lie still.
Start with slow, controlled breaths — in through your nose for four counts, hold for seven, and out through your mouth for eight.
Another trick is to tense and release each muscle group, from your toes to your face, to provide body-wide relaxation. You’ll be amazed how quickly this small action can help reduce tossing and turning.
Debz Louise is a plus-size blogger based in Yorkshire. Behind many nationwide campaigns such as #WeaAreTheThey & winner of Best Blogger at the UK Plus Size Awards, she talkas about life as a plus-size 40-something woman in South Yorkshire.
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