Did you know that 70% of American adults report obtaining insufficient sleep at least once a month? Meanwhile, 11% of adults get insufficient sleep every night. One of the reasons that many people report poor sleep quality is that they toss and turn at night, struggling to fall deeply asleep. As a result, they wake up feeling drowsy or unwell. 

If you’re wondering: “Why do I move so much in my sleep?”, keep reading. In this article, we’ll review some of the possible causes of your restless sleep and share some steps you can take to get better quality sleep night after night.  

Reasons for moving in your sleep

The first step to getting better quality rest is pinpointing the cause of your restless sleep. Often, tossing and turning in your sleep is due to one of the following reasons. 

Anxiety or stress

Anxiety disorders are the most common mental health issue in the U.S., and over 19% of adults have one. 55% of adults also report feeling stressed during the day. Unfortunately, this anxiety or stress usually stays with us at night, making it difficult to fall asleep or stay asleep. 

Moreover, certain medications to treat mental health issues, including antidepressants, can affect your ability to achieve deep sleep. If you think your medication may be interfering with your sleep, seek medical advice from your healthcare provider. 

Overstimulation

Overstimulation can disturb your sense of calm, making it difficult to relax and fall asleep. The key is finding out what is overstimulating you, such as bright lights or noises. 

Ideally, you should create a sleep environment that is conducive to sleeping and remove any sleep disturbances. For example, you may remove electronic devices from the bedroom, get blackout curtains, or use a white noise machine. 

Poor sleep schedule

Having an inconsistent sleep schedule makes it more difficult to fall asleep at your desired bedtime, especially if you wake up late or take naps during the day. If you go to bed when you aren’t tired, you’ll likely spend some time tossing and turning before you finally get tired enough to fall asleep. 

Thus, it’s best to stick to a consistent sleep schedule to regulate your sleep-wake cycle, ensuring you are tired at bedtime and energized when you wake up.  

Imbalanced diet

Did you know that nutrients play an essential role in the creation of neurotransmitters? These chemical messengers regulate processes in the body, including the circadian rhythm, which controls sleep using the hormone melatonin. If you’re not getting enough nutrients or suffer a deficiency, you may have more difficulty sleeping. 

Underlying medical conditions

Although you may be able to fall asleep, you may wake up repeatedly, preventing you from experiencing the benefits of each stage of sleep, including deep sleep and rapid eye movement (REM sleep). The cause could be a medical condition that affects the quality of your sleep, such as:

• Obstructive sleep apnea
• Restless leg syndrome (RLS)
• Insomnia
• Narcolepsy
• Sleep paralysis

Many of these disorders are hard to detect since you are likely unaware of your sleep behaviors. If you share a bed, your bed partner may watch out for signs of a sleep disorder, such as repeated leg movements, sleepwalking, or twitches. However, your best bet is to undergo a sleep study so you can get a proper diagnosis from a medical professional. 

How to stop tossing and turning at night

Whether you know the reason you move so much in your sleep or not, focusing on your sleep hygiene can go a long way. Here are some suggestions for healthy sleep practices.

Practice relaxation techniques

If stress or anxiety is keeping you from getting good sleep, it’s best to find a relaxation technique that helps you clear your mind before you hit the hay. For example, you may practice mindfulness or guided sleep meditation to destress. Light stretching or gentle yoga can also help, as well as journaling. 

Limit electronics before bed

Electronics emit blue light, which delays the production of melatonin. If you’re using screens up until bedtime, you may not feel sleepy right away, and this can cause you to toss and turn. Most health experts suggest turning off your devices or limiting your use of them in the two hours leading up to bed. 

Create a comfortable environment

Having the right sleep environment can make all the difference, especially your mattress. Many people try to make do with their mattress, even if it’s worn out or doesn’t suit their body type or preferences. Yet, if you aren’t comfortable, you’ll be much more likely to move around in your sleep, trying to find a good position. 

It can also help to keep your room cool and dark, as your body temperature and any disturbing light can play a role in getting restful sleep.

Get plenty of exercise

There are many reasons to stay active and exercise every day, and improved sleep is one of them. You don’t have to suffer through intense exercise sessions to reap these benefits either—even a brisk walk or a short ride on your bike will do the trick. 

Eat a healthy diet

Your diet should provide your body and brain with the nutrients needed to stay healthy and perform essential processes. There’s no reason to overcomplicate it—simply incorporate plenty of fresh fruits, vegetables, healthy fats, and whole grains in your diet. By doing so and avoiding heavily processed foods, you can fuel your body with the nutrients it needs to achieve healthy sleep.

Limit caffeine and alcohol

If you’re struggling with sleep deprivation, your first instinct may be to make a pot of coffee to combat daytime sleepiness. However, excess caffeine can exacerbate your sleep problems, especially if you consume it in the afternoon. 

Similarly, alcohol may induce sleepiness, but it can delay your REM cycle, resulting in poor-quality sleep. 

Try sleep supplements

The right sleep supplement provides your brain with what it needs to induce deep, restful sleep. There are various types of sleep supplements on the market, but not all are made equally. BrainLuxury DELTA, for example, supports natural sleep and doesn’t lead to dependency or unwanted side effects.

Get better sleep with BrainLuxury

Moving a lot in your sleep is a sign that you aren’t getting quality rest. Getting to the root of your poor sleep can help you find a solution, and good sleep habits can promote better quality rest over time. 

At BrainLuxury, we understand the importance of getting enough sleep. That’s why we’ve created DELTA, a safe and effective supplement that promotes natural deep sleep using only the best ingredients. You’ll fall asleep faster, move less in your sleep, and wake up feeling energized. 

Give DELTA a try and see how it can help you sleep better once and for all.