Constantly tossing and turning at night keeps you from sleeping well. Even if you don’t realize you’ve been moving about in bed at night, you’ll know by how unrested you feel in the morning. 

That’s because tossing and turning keeps the body from going into deep sleep, which is essential for full recovery and rest. 

Restless sleep is an indication that there’s something going on with either your body (stress, sleep disorder, insomnia etc.) or your sleep environment (it’s too hot, an uncomfortable bed etc.). 

Here are 6 likely reasons why you toss and turn at night, plus what you can do to enjoy deeper and more restful sleep. 

1. An Uncomfortable Mattress 

The most common cause of restless sleep is an uncomfortable mattress. If your mattress is too firm, too loose, lump or sags in the middle, you will keep turning and tossing as you try to find a more comfortable sleeping position. This happens even when you are asleep. 

If the mattress is old and worn out, the best thing is to get a new one. These days, you can order a mattress in a box and even test it for 30-100 nights before you decide to keep it. So it’s easy to get a mattress that feels comfortable. 

If your mattress is still in a great condition, only that it’s too firm or soft, a mattress pad or topper can fix that. A soft mattress topper made from memory foam, microfiber or wool is great for too-firm mattresses. For a too-soft mattress, a 2 or 3 inch firm memory foam or latex topper should give you the support you need. 

2. You Are Too Hot 

No, not that way, though I’m sure you are. I mean, your bed is too hot. So you toss and turn as you try to get cooler. You keep moving about looking for a cooler spot and you may even kick off your duvet or keep turning your pillow to the cooler side.

Sleeping hot doesn't just cause restless sleep; it also makes it harder to fall asleep and interferes with sleep cycles, which keeps you from feeling rested even after sleeping for 7-9 hours.  

Whether you are feeling hot because of the weather, the kind of bedding you have or hot flashes, here are a few things you can try to sleep cooler. 

• Get cooler and more breathable sheets made from cotton, silk, bamboo, linen and other natural fibers. The Hercleon Jax sheets are an excellent pick. Not only are they cool, they are also sweat-wicking, anti-bacterial and anti-odor.    
• A lighter and more breathable duvet can help. As with the sheets, natural materials are the best for cooling. 
• Get a cooler mattress. We recommend a natural latex mattress or a hybrid pocket coil mattress. Memory foam mattresses are not ideal for hot sleepers as they trap a lot of heat. 
• If you have a memory foam mattress, get a cooling topper or pad. It can help you sleep cooler without having to buy a new mattress. 

3. Sleep Disorder 

Sleep disorders such as insomnia, restless leg syndrome and nightmares can make you toss and turn at night, preventing you from enjoying deep sleep. 

Try some lifestyle changes like more exercise during the day, avoiding caffeine 8 hours before bedtime, and switching off electronics two hours before bed to see if you sleep better. These changes can help improve or beat insomnia. 

If things don’t get better, see a sleep specialist. You may have a sleep disorder that needs medical attention.  

4. Anxiety or Stress

Poor mental health not only keeps you awake in bed, it can leave you tossing and turning once you finally fall asleep. 

The lack of good sleep then further increases your stress or anxiety, which makes you sleep even worse. It’s a vicious cycle. 

Relaxation techniques like meditation, yoga, daytime exercise, and aromatherapy can help you sleep faster and deeper. In some cases, you may need therapy and medication to get decent sleep. 

5. Noisy or Bright Sleep Environment 

The ideal sleep environment is dark and quiet. But we don't always have the privilege of sleeping in such an environment. 

Noise and bright lights from another part of the house or outside your home can keep your mind and body from fully going into sleep mode. This results in restless sleep and fatigue the next day. 

If you have no control over the lights and noise, the next best thing you can do is wear a sleep mask and ear plugs. Blackout curtains and sleep sounds to drown out the noise can also help.  

6. Overeating 

Experts recommend eating your last meal of the day at least 3 hours before bed. This gives your body plenty of time to digest it. 

If you eat a big meal just before bed, your body will struggle to digest it while you are asleep. This can lead to indigestion problems like bloating and reflux that leave you restless.