Sleep Hygiene Tips To Stop Tossing And Turning All Night

Waking up in the middle of the night or struggling to fall asleep can affect your physical and mental wellness. In addition, insomnia may wreak havoc on your mood, energy, and ability to focus. You might find you're short-tempered or struggle to finish your daily tasks. Chronic sleep deprivation can also be catastrophic to your health. Keep reading to learn how to reduce the impacts of insomnia through sleep hygiene, lifestyle changes, and the help of a licensed therapist. 

Insomnia and sleep deprivation

Chronic sleep deprivation occurs when a person experiences a pattern of poor sleep. Chronically sleep-deprived people may be at risk of more accidents at work, auto accidents, and higher rates of illness.

Insomnia, the formal term for difficulty falling or staying asleep, takes many forms. It can involve experiencing difficulty falling asleep until the early hours of the morning, tossing and turning, frequently waking up during the night, or waking up early without having sufficient sleep. It may be paired with other sleeping challenges, like sleeping during the day or sleepwalking. 

You're not alone if you're not getting sufficient sleep. One study by the University of Pennsylvania School of Medicine found that 25% of people struggle with insomnia each year yearly. The researchers also found that the vast majority of those people could recover with the proper treatment.

Signs your restless sleep is affecting your day

While everyone can experience difficulty sleeping from time to time, some people develop a persistent pattern of poor sleep. The following are some possible signs of a poor sleep quality:

• Excessive daytime sleepiness
• Impairment at work
• Irritability
• Low mood
• Decreased overall well-being

When to seek professional evaluation

If you experience these or other signs of poor sleep, you might consider speaking with a healthcare provider, who may refer you to a sleep specialist. A specialist may review your medical history and current symptoms and order a sleep study to assess whether you might have a sleep disorder. 

Causes of poor sleep

Lifestyle habits, major medical concerns, chronic pain, mental illness, and many other areas can cause poor sleep. Below are a few causes of poor sleep. Understanding the causes can help you better consider which treatment may be most effective. If you believe you might be living with a sleep disorder, consult your doctor for a referral to a sleep clinic or specialist. 

Stress, anxiety, and mental health challenges

Stress is one of the most common causes of sleep deprivation. During sleep, your body repairs damage on a cellular level while your brain gets a chance to relax and recharge. Sleep can boost your mood and improve your disease resistance. Lack of sleep deprives your body and brain of that much-needed downtime. You may get sick more often or feel unwell.

Stress can cause a cycle for many people, making it difficult to sleep. When you don't sleep well, you might be less able to cope with stress. By reducing stress during the day, you may have a better chance of sleeping well. 

Neurological and movement-related conditions

Some people may experience difficulty sleeping as a result of a neurological disorder or a condition that makes the body feel restless, such as restless legs syndrome or sleep-related bruxism. Medications may help with some symptoms, and a doctor may be able to adjust medications that lead to side effects. 

Poor sleep hygiene

Other common causes of tossing and turning are related to poor sleep hygiene. Examples of poor sleep hygiene might include the following: 

• Consuming too much caffeine
• Eating late
• Engaging in substance use 
• Watching or listening to overstimulating information before sleep
• Being exposed to blue light from screens
• Being too warm 
• Not having enough activity during the day 
• Not having a consistent wake-up and bedtime schedule

Physical health conditions linked to restless sleep

Some other common causes of sleep disturbances include breathing and sleep disorders. For example, obstructive sleep apnea can lead a person to wake up frequently when they stop breathing. 

Also, restless sleep can sometimes be related to underlying health issues. For example, chronic pain conditions can make it difficult to get restful sleep, especially if pain medications wear off during the night. A healthcare provider can review a person’s medical history and evaluate them for underlying physical conditions that may be contributing to poor sleep. It may help to keep a sleep journal to gather insight and track sleep improvement before and after seeing a healthcare provider.

If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Healthy sleep habits that promote restful sleep 

Proper, peaceful sleep can be health-promoting and lifesaving. Sleep is a primary defense against stress, illness, and mental health conditions. If you're experiencing insomnia, it may signify an underlying concern. When an erratic schedule, shift work, or stress interrupts your ability to sleep, your health may be affected. Review the following healthy sleep habits to help you sleep soundly:

Stay awake in the daytime and go to bed at night

You may find that you sleep better if you adjust your schedule and stick to it. For example, you might set a time for bedtime before 11 pm. and try to wake up before 8 am. As most adults need around seven hours of sleep, you can try to set your alarm for seven hours after going to bed. Although it can feel tempting to sleep more than seven to eight hours, sleeping over this amount may be associated with a feeling of fatigue or grogginess. 

Sunrise waking can often enhance productivity. Once you start falling asleep at a particular hour and waking up early, your body may stop needing an alarm. Your biological alarm may wake you up at a particular time when you start to maintain a healthy routine. 

Ensure exposure to sunlight when you first wake up

Exposure to light can be essential for boosting metabolism, improving mood, and alerting your mind. You might open curtains or blinds or turn on lights when you are awake. You can also use light bulbs that mimic sunlight on dark winter mornings.

Exercise consistently and efficiently

Exercising habitually may help regulate sleep. Vigorous outdoor exercise in the morning can boost your metabolism. If you can't exercise vigorously, you might focus on movement through some type of physical activity. Walking can be a valuable form of physical activity if you have trouble working out early in the morning. 

Try essential oils and scents

Prompt your wake cycle with peppermint oil or your favorite citrus-based essential oils. Stimulating scents can be added to your shower or body care routine to keep you awake during the day, and you can help yourself relax at night by using lavender oil in a diffuser or putting a drop under your pillow. 

Avoid social media once you wake up and before going to bed

Avoid social media when you first wake up and for at least an hour before bed. Scrolling social media in the morning may cause you further stress or procrastination before your day starts, and using it at night can cause your device's blue light to keep your mind awake. 

Take baths at the end of the day

Consider saving hot showers or warm, soothing baths for later in the day. Doing so may help you wind down. If you like to bathe in the morning, you might take a cool and refreshing shower to wake yourself up. 

Cut out caffeine 

It may help to reduce or eliminate caffeine after 2 p.m., including soda, coffee, and tea. In addition, try to limit yourself to two to three cups per day and avoid energy drinks. Not having too much caffeine may reduce stress and anxiety and help you sleep. 

Create a routine 

By creating a bedtime routine, you can let your body know when it's time to sleep and wake up. You can make a ritual to show yourself you're going to sleep, such as drinking decaf tea, practicing stretches, journaling, or reading before bed. After some time, your body may associate these activities with sleeping, making you feel sleepy. 

Have a light lunch 

Consider keeping lunch light, tasty, and crispy to avoid post-lunch fatigue. Smaller meals with protein, less sugar, and fewer carbs can help mitigate exhaustion. 

Don't take long naps 

It may help to keep afternoon naps under an hour and set an alarm to prevent sleeping too long. Short naps may be more effective than long ones, and you can ensure you're still tired when you sleep at night. 

Eat dinner early 

Try to eat dinner before 7 pm. When you eat dinner, limit your alcohol consumption to one drink or none. Alcohol can interfere with sleep quality even if it makes you feel sleepy at first. 

Use dark shades and reduce distractions at night

Darkening shades or blackout blinds may activate your natural circadian rhythm (the body's internal clock) and improve sleep patterns. The less light pollution there is, the better, as environmental factors can significantly impact your circadian rhythm. 

Ensure no sounds or flashing lights from phones, computers, printers, air conditioners, or other electronic devices are visible.  Blue light from a TV  can be particularly problematic and disrupt sleep. Therefore, try to stop using electronic devices at least an hour before you sleep. You can also shift your phone's screen to night mode at a particular time each night to ease your eyes. You can use your phone to play relaxation music or a guided sleep meditation at night, but you might consider avoiding: 

• Social media
• Text messages
• Email

Consider supplements 

Various supplements, including the sleep hormone melatonin, chamomile, valerian root, and magnesium, may improve sleep quality. These are available in teas, powders, capsules, liquids, and tablets over the counter. However, talk to your doctor, pharmacist, or natural food consultant to find out which might suit your needs. In addition, note that supplements can interact with medications and substances, so do not take a supplement or vitamin without prior approval if you are on medication. 

Take sleep aids and medications early 

If you use an OTC (over-the-counter) sleep aid or medication for sleep, try to take it before 9 pm. Be aware that it may be more challenging to wake up in the morning if you take these supplements, as they can last throughout the night. 

Keep your room cool

The Sleep Foundation suggests keeping your room around 65 degrees to sleep. If you are overheating or feeling too cold, you might wake up during the night due to discomfort.

Keep books and magazines by your bed

Keep a stack of books by your bed and read until you feel sleepy. If focusing on a book is difficult, try magazines or audiobooks until you feel tired and ready for sleep.

Explore meditation apps 

Explore apps that teach you mindfulness, meditation, and other skills to reduce stress during the day. For example, you might use an app that combines meditation with breathing exercises or progressive muscle relaxation. 

See a therapist

If stress impacts your ability to get a restful night's sleep, consider contacting a therapist. If you struggle to find a provider in your area that you can afford, you may also consider an online therapist through a platform like BetterHelp, which offers online therapy at an affordable price. Because you can partake in sessions at home, online therapy eliminates the need to travel. Working around in-person therapy sessions at a less-than-optimal time may only lead to more stress. 

Research shows that online therapy can significantly reduce depression symptoms, which in turn can help individuals fall asleep and stay asleep. For example, one systematic review and meta-analysis study found that online therapy was even more effective than traditional in-person sessions.