Are you trying to figure out how to get better sleep? Read this article to learn how to stop tossing and turning all night.
Did you know that around 33 percent of people in the United States get less than six hours of sleep? Do you even know how much sleep you should be getting?
If tossing and turning all night keeps you from getting the recommended seven to nine hours of sleep, you risk more than just feeling tired during the day. You can also face memory problems, added stress, and a higher risk for accidents and health problems.
So, how can you stop the tossing and turning? Read on for four tips to help you get to sleep more quickly and stay asleep longer.
- Prepare Your Sleep Environment
Having a pleasant and comfortable sleeping environment is key to avoid tossing and turning all night.
This means keeping the temperature in your bedroom cool and blocking out light so that it’s dark. You also want to have a quiet environment. Using devices like fans or sleep noise machines can drown out distracting sounds that could wake you up.
You’ll also want to make sure you have the right mattress to sleep on. If you use a traditional mattress with springs, consider checking out some memory foam mattress reviews. These mattresses mold to your body and can provide support right where you need it.
- Get Some Exercise
If you feel restless at night, then getting some exercise can help you stop the tossing and turning. In fact, exercise can help you fall asleep sooner, too.
While any kind of exercise will work, cardio exercises like cycling and running can especially help you sleep better. The key is to exercise earlier in the day. Doing so near bedtime may have the opposite effect of getting you energized and preventing easy sleep.
- Keep a Stable Sleep Schedule
Lack of predictability when it comes to your bedtime can also make you toss and turn. It’s common to sleep in on the weekends and holidays, and this throws off your body’s circadian rhythm.
For the most restful sleep, stick with going to bed the same time every day as well as waking up at the same time.
If you work different shifts where a regular sleep schedule isn’t possible, try to become as regular as possible. You might find taking a nap before your shift helpful too.
- Watch What You Consume
If you drink certain beverages or eat spicy foods before bedtime, this can keep you from getting the rest you need.
Instead, have any alcoholic, sugary or caffeinated beverages earlier in the day. If you do need a drink, stick to water or milk. For a late-night snack, consider foods like whole grains, yogurt, or an apple.
Stop Tossing and Turning All Night
Paying attention to your sleep hygiene, adjusting your sleep environment, and reducing stress will all help you stop tossing and turning all night.
But if these tips don’t work for you, you could have an untreated medical condition that your doctor should investigate. Conditions like sleep disorders, thyroid problems, and neurological conditions could be the cause.
If you found these sleep tips helpful, be sure to check out our other lifestyle posts for tips and tricks!
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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