Why am I tossing and turning at night?

Tossing and turning at night is usually a symptom of frustration. You probably can't get comfortable, or your head is filled with racing thoughts that stop you from nodding off.

The problem with tossing and turning is as your frustration builds up, you toss and turn more, which increases your heart rate and makes you heat up. This only fuels the sensation that you can't get comfortable.

Of course, there are underlying reasons why you might not be able to get comfortable or have racing thoughts at bedtime.

Here are the best candidates:

Your mattress isn't ideal for your weight 

Bodyweight is the most overlooked criterion when choosing a mattress. Mattresses sink when you get on them, so the heavier you are, the firmer your mattress needs to be, but you don't want a mattress that's rock hard or too squishy.

Most people who weigh 150lbs to 200lbs suit a medium mattress. Over 200lbs, you need a medium-firm or firm mattress, depending on how much support you like. If you weigh less than 150lbs, look for a medium-soft mattress.

Avoid soft mattresses unless you sleep on your tummy.

Your mattress isn't ideal for how you sleep 

Sleeping position overrules bodyweight-only if you sleep on your stomach – if you sleep on your stomach, you need a softer mattress.

You want a medium or medium-soft mattress if you sleep on your side, while back sleepers need a firmer mattress to align the spine.

If you need to balance your sleep requirements with your partner's, a medium mattress is often the best middle ground.

Your bedding is too cool or too warm

If your bedding doesn't regulate your temperature, you will toss and turn. People's biggest mistake is not knowing their duvet's tog and persevering with it, even when they struggle to stay warm or get too hot.

A summer duvet (4.5 togs) is best in summer, and a winter duvet (13.5 togs) is best in winter. All-season duvets are a jack of all trades and a master of none.

Hollowfibre is the best synthetic filling for temperature regulation. Down and feather is the most popular natural filling, but it has cruelty concerns.

You sleep with too many pillows

Sleep experts agree that you should sleep with one pillow under your head with the firmness determined by your sleeping position.

If you sleep on your back or side, you want a firm pillow, and if you sleep on your tummy, you want a soft or medium pillow.

One firm pillow is better than two soft pillows as a basic rule. You can still have a second pillow to place over your head or sit up against.

You fuel racing thoughts with your smartphone 

Being on your smartphone in bed stimulates your brain, filling your head with thoughts that can make you toss and turn.

Turning your smartphone off when you go to bed is the way forward, so you have no opportunity to play on it. Try reading a book instead - reading a book before going to sleep can improve sleep quality.  

You have bundles of energy 

If you are filled with energy when you go to bed, you will toss and turn. Here are some simple ways to reduce your energy at bedtime:

• Avoid caffeine six hours before you go to bed – studies have shown that caffeine six hours before bedtime disrupts sleep.
• Don't eat sugary snacks two hours before you go to bed – sugary snacks fuel energy reserves for around two hours, making you toss and turn.
• Exercise before bedtime - exercise before bed has been shown to improve sleep quality and duration. Strength training is particularly good, with a recent study finding that lifting weights improves sleep quality by releasing a molecule called adenosine, which causes drowsiness.

The most important thing is to stay active and healthy. A few small diet changes and moving more will help you toss and turn less and sleep better.

Related pages

• Top 5 Best Sleep Apps