Why do I move around so much while I’m asleep?

Waking after a night of tossing and turning can leave you feeling as if you’ve hardly slept at all.

First, it’s normal and beneficial to shift position during the night: this maintains blood circulation and prevents numbness or pins and needles. We move around during all sleep stages except the REM stage, when the muscles are temporarily paralyzed. During the lighter sleep of Stages 1 and 2, your movements merely cause “mini arousals,” which don’t wake you fully, so you immediately fall back asleep.

PROBLEMATIC MOVEMENT

If you do recall tossing and turning and don’t feel rested when you wake, it’s most likely that you were roused from Stage 3, the deepest level of sleep. A variety of factors could be responsible, including strenuous exercise close to bedtime, anxiety, or being too hot. Medical conditions such as sleep apnea, restless legs syndrome, or chronic pain can also trigger nighttime agitation.

Another cause could be a condition called periodic limb movement disorder (PLMD). This causes prolonged periods of arm and leg twitching, lasting 20–40 seconds at a time—disturbing you and putting your sleep partner at risk of an unexpected whack! Unlike restless legs syndrome, PLMD only occurs during sleep. Scientists have identified that people carrying a specific gene are at higher risk of PLMD, although high blood pressure, overstimulation, and anxiety also seem to be linked.

If you suspect you have this condition, see your doctor. Reducing stress is key to lowering your arousal level and stabilizing blood pressure. Caffeine also worsens PLMD symptoms, so avoid all caffeinated food and drink for the four to five hours before bed.

The average healthy adult sleeper moves their body around 50–60 times a night