Insufficient sleep costs the United States over 411 billion dollars each year. It also costs many people their jobs, health, and even their lives. 

Although most like to blame sleep deprivation on lack of time, restlessness is a huge contributing factor. If you struggle to fall asleep, read on to find out what causes restlessness in bed and easy ways to avoid it.

Causes of Restlessness in Bed

The reason behind your restlessness in bed could be as simple as your mattress or pillows. However, some other causes might be playing a role.  

Medication

Some medications are designed to stimulate the brain, which inevitably impacts your sleep cycle. Always be aware of the potential side effects of the medications you are taking and keep your doctor apprised of your reactions. 

Anxiety

Nothing keeps you awake quite like an anxious brain. All the thoughts racing through your head can cause you to feel restless and make it difficult for your body to relax and fall asleep. 

Stress

Stress not only affects you mentally but physically as well. It leads to muscle tension, headaches, insomnia, and stomach issues, all of which leave you feeling restless and unsettled. 

Overstimulation

Watching TV or being on an electronic device before bed affects your natural sleep cycle and leads to restlessness. This is because the blue light from the screens inhibits melatonin production, which induces the body and mind to turn off and relax. 

Irregular Sleep Schedule

Irregular sleep schedules come in many shapes and sizes. These include sleeping when you're not tired, working long hours, and not sleeping when you are tired. Habits like these prevent your body from recognizing when it is time to sleep and can leave you tossing and turning for hours on end.

 

Medical Conditions

Countless medical conditions contribute to restlessness in bed. The four most common are restless leg syndrome, insomnia, sleep apnea, and hormonal imbalances. 

Restless Leg Syndrome:

Restless leg syndrome (RLS) is characterized by an overwhelming desire to move the legs while lying down or trying to sleep. It includes a tingling or itching sensation in the legs that is difficult to ignore. 

Insomnia:

Insomnia often occurs because of other underlying mental health conditions, such as depression or anxiety—those suffering from insomnia struggle to fall asleep and often experience extreme restlessness in bed. 

Sleep Apnea: 

Another cause of restlessness is sleep apnea or interrupted breathing while trying to sleep. It commonly occurs when the muscles in the throat relax and obstruct the airways. 

Hormonal Imbalances:

If a gland, such as the thyroid gland, is malfunctioning, it can lead to an imbalance that affects sleep quality. Hormonal imbalances can also be caused by regular cycles, such as premenstrual syndrome, or what people commonly refer to as PMS. 

 

Best Ways to Prevent Restlessness in Bed

Although some of the causes of restless sleep might require a visit to your doctor, there are several things you can do at home to improve your rest. 

Change Your Habits

If stress and anxiety are key contributors to your restlessness in bed, then it might be time to reassess your habits.

Start by adding rich in fiber and essential nutrients to your diet while avoiding those high in saturated fats and sugars. Drink more water and reduce your consumption of caffeine, soda, and alcohol. 

Exercise is another healthy habit that helps reduce restlessness in bed. Aerobic exercises, such as walking, running, biking, and swimming, are the best. Just make sure to do them earlier in the day as they tend to increase brain activity. 

You also might want to consider doing a centering practice each day, such as yoga or meditation. These activities encourage you to breathe deeper and calm your mind, both of which are good for improving sleep. 

Create a Bedtime Routine

Having a daily bedtime ritual will train your body to recognize when it is time to sleep. 

Turn off electronics at least thirty minutes before going to bed to give your brain a chance to wind down. Then turn on some soft music and dive into a good book or a hot bath—light calming incense or a candle and practicing deep breathing or meditation. 

Avoid nighttime activities that overstimulate your mind or contribute to stress and tension. Working out, eating a heavy meal, and driving should all be avoided before bed. 

Clean Bedding

Ever wonder why hotel beds always feel so nice and refreshing? Well, it has a lot to do with clean bedding. Many people don't change their bedding often, which leads to a buildup of sweat and smells that impact comfort and sleep. 

So if you're struggling to fall asleep, try throwing your old sheets in the wash and replace them with some nice organic cotton bedding.

New Pillows

Do you find yourself readjusting your pillow repeatedly as you try to fall asleep? Then it is time to invest in a new one.

Pillows vary in firmness and material, much like mattresses. Common options include goose down, cotton, and memory foam. 

Switch Out Your Mattress 

An uncomfortable mattress has the potential to throw off a perfectly good night's sleep. You might be doing everything right, from diet and exercise to clean sheets and luxurious pillows, but if your mattress is bad, none of it will help. 

Getting a new mattress might seem like a large investment. But what better investment is there to make than in your health and wellbeing. 

Sweet Dreams

Although many factors contribute to restlessness in bed, there are lots of easy things you can do to ensure a better night's sleep. If you are looking to compliment those positive lifestyle changes with new pillows, sheets, and mattresses, we can help.

At Nest Bedding we pride ourselves on providing innovative sleep solutions made with durable and eco-friendly materials. Get your new mattress from Nest Bedding today to start your journey to better health and deeper sleep.