Stop tossing and turning with these helpful tips
It’s the middle of the night. Pitch black. Everyone is asleep. Everyone, except you. Lying awake, tossing and turning is an extremely frustrating experience. Especially, when you’re exhausted and just want to get some rest.
Fortunately, there are steps you can take to cut down the frequent tossing and turning for a better night’s sleep.
What’s causing your tossing and turning?
Before we dive into how to stop, let’s look at why you may be tossing and turning to begin with.
Tossing and turning because you’re anxious or stressed
Studies have shown that both anxiety and stress can have a negative impact on your sleep quality. An anxious and racing mind will have you feeling restless. A stressed mind can have you tense up. Not exactly the relaxed state you want to be in for a deep sleep.
Tossing and turning because you’re overstimulated
More and more reports are coming out about the problematic blue light emitted from our phones, TVs and other devices. This blue light can delay the melatonin in our body, the hormone that regulates our sleep. In addition, noise and bright lights can also keep you stimulated and awake.
Tossing and turning because of poor sleep behavior
Trying to go to sleep when you’re not tired can backfire. On the other hand, if you’re too tired, you’ll be surprised to learn it might be hard to fall asleep. Furthermore, if you take long naps during the day you might not be able to sleep at night.
How to stop tossing and turning
Here are some things you can do to help get a good night’s rest.
Invest in your comfort
Your mattress obviously plays a big role in your sleep quality. You want to make sure your mattress isn’t just comfortable, but compatible to your sleep position. Same thing goes for your pillow. If you keep waking up stiff and sore, your mattress might be the reason you’re not getting a good sleep.
Check the thermostat
In addition to a comfortable mattress, you want to make sure you have a comfortable room as well. Studies have shown that sleeping in a colder room can help you get a better sleep. Set your room’s temp to about 65 degrees and see if that help’s with the tossing and turning.
Get out of bed
This might seem counterintuitive, but if you’re tossing and turning in bed, get out. Trying to unsuccessfully force yourself to sleep could lead to negative associations with your bed. So go in a different room and do something calming like reading a book. When you’re truly sleepy, hop back in bed and see if that does the trick.
Work out earlier
Exercise can help relieve stress and eventually lower your body’s temperature. Both are important for helping you fall asleep. Just make sure to finish your workout at least four hours before bed. If you exercise close to bedtime, your body temp will be too high, making it harder to fall asleep.
Put your phone down
Try to stop using your phone, or any other electronic, for about an hour before you go to sleep. Instead, pick up book. Furthermore, your TV isn’t helping either. Consider putting your phone in another room to make sure you don’t instinctively grab it. This will let you disconnect (literally) and allow your mind to shut down for bedtime.
Certain relaxation techniques can help decrease the symptoms associated with stress and anxiety. Try deep breathing or meditation to calm your mind and body down and ease into a nice restful sleep. So take a deep breath and put your worries about tossing and turning behind you.
Are you wheezing and sneezing in addition to tossing and turning? You might have dust mites or other allergens in your mattress. Our mattresses absorb all of the sweat, oils, and skin cells that come off our bodies every night. Many people don’t realize that if you’re being kept awake at night, it could easily be because of nighttime allergies. These allergens in your mattress make for a restless night of sneezing, coughing, itchy eyes, or a sore throat.
Look into getting a mattress and pillow protector for your bed. They provide an ultra-thin physical barrier that you can wash. Not only will a mattress protector help keep you healthier, but it’ll prolong the life of your mattress as well.
Speak to one of our Sleep Consultants
Our Sleep Consultants are specially trained to assist you with your sleep-related issues. They’ll be able to match you with the perfect mattress for your body type and sleep preference. If you’re wondering how to stop tossing and turning, visit Sit ‘n Sleep today.