7 Reasons You’re Tossing and Turning at Night

February 24, 2025

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Every so often, we all have a night that we spend tossing and turning. That’s normal — sleep quality ebbs and flows, so sometimes, we just have a bad night of sleep.

But if you spend night after night adjusting and readjusting, never feeling quite comfortable enough to fall into deep, lasting sleep, then it’s time to put all those hours watching detective shows to work and start investigating the reasons for your nighttime struggles.

1. Blue light before bed

Phone Blue Light Sleep Unsplash — Credit: Unsplash

Our bodies follow a delicate sleep-wake cycle each day which is led by light exposure. Darkness signals to your body that it’s time for bed which induces sleep. Light, as you might expect, signals to your body that it’s daytime and you should be awake and alert. This is why when you stare at an electronic screen — which emits blue light — before bed, it can cause tossing and turning. And yes, blue light does keep you awake more than the light from your bedside lamp.

According to a 2019 study published in the Journal of Psychiatric Research, “The use of light-emitting electronic devices before bedtime may contribute to or exacerbate sleep problems. Exposure to blue-wavelength light in particular from these devices may affect sleep by suppressing melatonin and causing neurophysiologic arousal.”

So if you’re ever been lying in bed at night wide-eyed, wondering why it feels like 2 p.m., you’ve experienced this in action.

What to do about it: Limit your exposure to blue light for two hours before bed. That means no more doom scrolling or checking your emails. Instead, try reading, listening to a podcast, or journaling. And if you want to read an article on your iPad, toss on a pair of blue light-blocking glasses.

2. Liquids in the evening (yes, even water)

Drink Water Sleep Unsplash — Credit: Unsplash

If you’re waking up to take a trip to the bathroom in the middle of the night, then chances are high that you’re drinking too many liquids in the evening. Yes, you should indeed be drinking a lot of water throughout the day. But if you’re drinking water too close to bedtime, it can also disrupt your ability to sleep through the night, and sleep disruption can do a whole host of bad things for your body, including adversely affecting your blood pressure.

The culprit isn’t just water, either: that soothing cup of chamomile tea, which really can help you get to sleep, can also leave you groaning, getting up, and walking to the bathroom for the third time in an hour.

What to do about it: Get into a habit of putting down the water glass an hour or two before bed. And if nighttime, caffeine-free tea helps you drift off (but you end up stumbling to the bathroom an hour later), try drinking just a half-cup.

3. An ancient, saggy mattress

Mattress Sleep Unsplash — Credit: Unsplash

If your mattress is old, it may be interfering with your sleep. As mattresses age, they become lumpy and saggy, causing back pain and stiffness. Nothing keeps you from getting comfortable at night like an uncomfortable mattress. Not to mention, older mattresses can harbor dust mites and other allergens that cause congestion, coughing, and itchiness when you’re trying to get to sleep. Gross.

What to do about it: Upgrade your mattress. Find one that is supportive and holds its shape well.

4. The wrong sleep temperature

Temperatures Sleep Unsplash — Credit: Unsplash

Research suggests that the best temperature for sleep is between 66ºF and 70ºF. In other words, being too hot or cold at night is bad for getting a great night’s rest.

What to do about it: Achieving an optimal sleep environment isn’t as simple as setting the temperature on the thermostat, either. You need sheets that help keep you from waking up in a sweat.

5. General stress

Breathing Sleep Unsplash — Credit: Unsplash

It might not come as a shock that stress is one of the key reasons that we’re all tossing and turning at night. Most of us are aware that stress has increased over the years. And because of this stress exposure, we’re losing sleep.

What to do about it: Try box breathing, a deep breathing technique in which you breathe in for a count of four, hold for four, breathe out for four, and then breathe out for four seconds. It’s an easy, And check out these other easy ways to reduce stress.

6. Inconsistent sleeping schedule

Sleep Schedule Unsplash — Credit: Unsplash

From working, working out, socializing, and having time for hobbies, it’s hard to nail down a consistent sleep schedule. But one of the main reasons you might be tossing and turning is just that. If you go to bed at 11 p.m. one night, and then the next you’re crawling into bed at 7 p.m., your body won’t know what to do. A 2020 study shows that earlier sleep times and regular sleep pattern has positive effects on our health.

What to do about it: If you want to ensure you’re going to sleep without disruption, plan when you’re going to sleep every night and set an alarm so you’re up at the same time every morning. This will make it easier for your body to fall asleep, and wake up, feeling well rested.

7. Poor diet

It’s not just about what you drink, what you’re doing before bed, or even when you fall asleep. It also comes down to your diet. Having a balanced diet can have a positive impact on your sleep quality. Research shows that consuming foods rich in tryptophan, melatonin, and phytonutrients improves sleep quality and quantity. These foods include whole-grain breads, cereals, crackers, or even egg whites and pumpkin seeds.

What to do about it: For a better night’s sleep without tossing and turning, opt for a more balanced diet. Add more nutritious options, and avoid eating junk food or sweets before bed.