How to Reduce Tossing & Turning in Bed

May 13, 2013

Are you having difficulty falling asleep at night? Are you awake because you are constantly tossing and turning? According to the National Sleep Foundation 2012 Bedroom Poll, 4 in 10 (41%) report problems with tossing and turning at least a few nights a week.  In order for you to reduce tossing and turning for a better night sleep, the National Sleep Foundation suggests you create a more sleep-friendly bedroom environment.

 

Reduce Tossing and Turning

  • Check your sleep surface- Your mattress may be the problem! If the mattress you’re sleeping on is old and worn out, you may experience aches and pains causing you to toss and turn. A firm, comfortable surface will help reduce aches and pains and allow you to fall asleep peacefully.

 

  • Eliminate noise- It’s important to eliminate any unwanted background sounds when preparing to go to sleep. To block out sounds you can wear earplugs or turn on your fan to create “white noise”. Too much noise in your bedroom can become a distraction and prevent you from falling asleep.

 

  • Adjust the temperature- If your bedroom is too hot or too cold, you will find it difficult to fall asleep. It is recommended you keep your bedroom cool at night so you can feel relaxed and comfortable.

 

  • Remove excess light- In order to have a restful sleep, you want to make sure your bedroom is dark. Having too much light in your room can be a distraction and keep you awake longer than you anticipated. Turn off any extra lights or electronics that are bringing light to the room.

 

  • Develop a relaxing routine before bed- Try going to sleep at the same time every night to develop a consistent sleep pattern. Avoid any stressing activities prior to going to bed and clear your mind from any worries you have.

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