We've all experienced those nights where the mind won't shut up and the body refuses to let go of the embrace of peaceful sleep. Whether it's tossing and turning in bed or deep sleep that -simply- never comes, after a night of restless sleep the reality is that we don't feel rested and refreshed.

On the contrary, we feel like we are "half asleep" and can't wait to make up for lost sleep.

Restless sleep is not a medical term, but the fact that it is so relevant to our daily lives makes it worthy of closer examination.

So in this article, we take a thorough look at what restless sleep is, what causes it, and how it can be treated - once and for all.

What is restless sleep?

Restless sleep doesn't have a specific definition. It's not a recognized sleep disorder according to the American Academy of Sleep Medicine, which means its meaning is subjective.

Despite this, however, there is a general sense of what it looks or feels like when someone experiences restless sleep.

What does it look like when you have restless sleep?

Restless sleep is in the eye of the beholder - how it is perceived depends on whether you are trying to sleep or observing someone else.

Experiencing restless sleep

If you too are experiencing the effects of restless sleep, then you may have noticed that this experience includes the following issues:

• You toss and turn in bed trying to get comfortable and cozy.
• The feeling of being "half asleep" or not sleeping deeply
• Your mind is racing and you feel constantly agitated.
• You are frustrated by the inability to sleep peacefully.
• You can't get back to sleep quickly after waking up during the night

Additionally, a major sign or symptom of restless sleep is often noted the next day, when you may feel tired, sluggish, or mentally disengaged. If restless sleep occurs regularly, these issues can become increasingly problematic and even dangerous if you feel tired and sleepy while driving or operating heavy machinery.

Observing restless sleep

Some things you might consider to be signs of restless sleep include, when you observe them in another person:

• Frequent tossing and turning or waking up without wanting to
• Loud snoring that includes choking or choking noises
• Noticeable movement of the limbs, getting out of bed, or even sleepwalking
• Speech or voices during sleep
• Teeth grinding

With some of these signs of restlessness, such as talking or moving during sleep, the person is likely to be unaware of their behavior and will not remember it when they wake up. As a result, they may not realize that their sleep was restless.

Why is restless sleep different from insomnia?

Unlike restless sleep, insomnia is a formally defined sleep disorder that is diagnosed by a healthcare professional, according to certain specific criteria. Although some people use the word insomnia colloquially to refer to general sleep problems, the term has a precise meaning in sleep medicine.

In practice, the majority of people with insomnia probably experience restless sleep; however, not all people experience insomnia problems, especially if it only occurs occasionally.

What are the causes of restless sleep?

The possible causes of restless sleep are numerous and varied. Things that affect your mental and physical state can easily disrupt your sleep, such as sleep disorders or poor sleep habits.

Stress and anxiety, including typical anxiety disorders, can keep a person's mind on the alert and make them feel unable to relax and get quality sleep. Sadness, grief, and depression can also affect a person's mental state in a way that is detrimental to sleep.

Caffeine, nicotine, and other stimulants can also make the brain and body feel "on edge" and unprepared for sleep.

Alcohol and sedatives, although they cause drowsiness, disrupt normal sleep cycles and can make your sleep restless even after you fall asleep.

Additionally, various types of health problems can disrupt plans for restful sleep. Pain, frequent urination, lung disease, and heart problems are examples of conditions that can disrupt sleep. Pain, in particular, and the inability to get comfortable in bed, can often be associated with restless sleep.

A bedroom or sleeping environment that is not conducive to good sleep can also contribute to restless sleep. Finding the best mattress for your body type and sleeping preferences plays a big role in achieving healthy sleep. An uncomfortable mattress, too much noise from the environment outside the bedroom, light, or excessive heat/cold can all prevent the body from falling asleep and staying asleep.

Poor sleep habits, which are part of sleep hygiene , are a common cause of insufficient or low-quality sleep. Inconsistent sleep schedules, using electronic devices in bed, and eating too late at night are examples of habits and routines that can lead to restless sleep.

Restless or disturbed sleep can also occur due to a misaligned circadian rhythm , which is disrupted when the person works night shifts or suffers from jet lag after flying across multiple time zones.

In some cases, restless sleep is linked to an underlying sleep disorder, such as insomnia, restless leg syndrome , or sleep-related breathing disorders, such as obstructive sleep apnea. In restless leg syndrome, the person feels an intense need to move their limbs, while in obstructive sleep apnea, breathing is repeatedly interrupted, causing brief awakenings that bypass the ability to fall into deep sleep.

The restless sleep you may notice in someone else may be due to these problems, but it can also be related to other conditions such as parasomnia .

Parasomnia is any sleep disorder, such as sleepwalking , eating during sleep, having sex during sleep, grinding teeth, night terrors , REM behavior disorder , etc. abnormal behaviors and movements during sleep, including sleep talking, sleepwalking, and acting out dreams.

How does restless sleep differ by age group?

Restless sleep can manifest itself in different ways depending on age. Sleep patterns and sleep needs are different for babies, young children, teenagers, adults, and the elderly, so it's no surprise that the causes of restless sleep can differ between these groups.

Restless sleep in infants

While newborns sleep up to 18 hours a day, they rarely sleep more than two or three hours at a time. Some parents may find this worrying, but it is both normal and expected .

As babies get older, they tend to sleep for longer periods of time, often adopting a day-night sleep pattern around six months . But according to a study of 12-month-olds, nearly 28% don't sleep for six consecutive hours, and 43% don't sleep for eight consecutive hours . As a result, parents should be aware that the inability to sleep through the night, which may seem like restless sleep, is not uncommon among infants and has not been found to affect their mental or physical development.

Some babies start to have more restless sleep around nine months . This can happen from separation anxiety at bedtime, greater recognition and control of their environment, overstimulation, and/or sleeping too soon before bedtime.

To help newborns and infants sleep soundly, parents should cultivate healthy sleep habits. Reinforcing good habits can resolve restless sleep in babies and pave the way for better sleep as they grow older.

Although uncommon, restless sleep in infants may be due to an underlying health problem. Sleep apnea, a breathing disorder, can affect infants, but it occurs most often in babies born prematurely or those with low birth weight or those with underlying medical conditions. Parents who notice abnormal breathing or have other concerns about their baby's sleep should talk to their doctor.

Restless sleep in infants

In toddlers, restless sleep may reflect their inability to calm down, relax from the excitement of the day, and fall asleep. This can happen at the beginning of the night and/or if they wake up during the night.

Restless sleep in toddlers often begins around 18 months and can be a result of separation anxiety, overstimulation, poor sleep habits, the greater ability to walk and talk, or increased frequency of nightmares.

This restless sleep usually resolves when parents implement consistent practices that encourage a stable sleep routine, a consistent schedule, and the care to get back to sleep.

Restless sleep in young children

As in other age groups, restless sleep in young children is often due to sleep hygiene, but other factors may be involved.

Children are more likely to experience parasomnias, which are abnormal behaviors during sleep. These can include sleep talking as well as confused awakenings or sleep terrors during which the child appears partially awake and restless but is not communicative or responsive. Parasomnias also include sleepwalking, which affects up to 29% of children ages 2-13 , and excessive nightmares.

Although they can be worrying for parents, most parasomnias are not harmful and it is generally best to gently soothe the child back to sleep without waking them. Children very rarely remember the episodes and they usually only occur sporadically and eventually stop on their own . If parasomnias begin to interrupt sleep, are frequent, or put a child at risk (such as during sleepwalking episodes), then treatment may be necessary.

When children experience daytime disturbances such as excessive sleepiness, irritability, or impaired thinking and attention, the issue should be discussed with a doctor. These symptoms may be related to pediatric obstructive sleep apnea, especially if the restless sleep is accompanied by loud or persistent snoring. Daytime disturbances from restless sleep may also be associated with restless legs syndrome as well as conditions such as attention deficit/hyperactivity disorder (ADHD) and autism spectrum disorder .

Restless sleep in adolescents

One factor that contributes to restless sleep in teens is the natural, biological shift in bedtime . During adolescence, the body shifts toward a sleep schedule where the individual falls asleep later, so teens may seem restless when trying to go to bed early.

Sleep challenges from this changing biology can be exacerbated by anxiety and stress related to school or social life, as well as poor sleep habits, such as using cell phones and other electronic devices in bed.

As with younger children, teenagers may be affected by conditions such as obstructive sleep apnea, restless legs syndrome, and ADHD that can cause restless or low-quality sleep.

Restless and inadequate sleep in adolescents is a concern for many reasons. It can affect critical mental and physical development , as well as decision-making and the likelihood of engaging in high-risk behaviors . For this reason, persistent restless sleep and daytime symptoms of poor sleep in adolescents should be discussed with a doctor.

Restless sleep in adults

A significant number of adults struggle with restless sleep, and in this age group, a greater percentage of cases may be linked to insomnia, obstructive sleep apnea, and other sleep disorders.

Adults often have more co-existing health problems that cause pain or other sleep disturbances. Stress, anxiety, and depression can all impact adults' sleep. Work, family, and social obligations can reduce the amount of time available for sleep, and these issues can be exacerbated by poor sleep hygiene.

As with other age groups, adults should talk to their healthcare professional if they frequently experience restless sleep, if they have loud snoring or breathing disorders, or if they suffer from daytime effects such as drowsiness, fatigue, or difficulty thinking clearly.

Restless sleep in the elderly

Many of the factors that cause restless sleep in adults also apply to older adults, who face additional challenges . Older adults spend more time in lighter stages of sleep , which makes them easier to disturb and makes their sleep feel less restful.

The circadian rhythm of older adults is often shifted forward and can lead to waking up earlier than desired in the morning. This can occur naturally and due to greater difficulty in getting adequate exposure to daylight, especially for people in managed care facilities.

Many older adults have multiple physical and mental health problems and take a greater number of prescription medications, which may contribute to restless sleep.

The confluence of these issues makes sleep problems widespread among older adults, but steps to address underlying conditions and improve sleep hygiene can allow for better sleep. Precautions to prevent falls are another component of caring for older adults with restless sleep, who may be dizzy or disoriented when getting out of bed during the night or in the morning.

What are the best ways to deal with restless sleep?

Treating restless sleep depends on the underlying cause. Practicing strategies to fall asleep easily can help prevent tossing and turning in bed, but other steps, including talking to a doctor, may be necessary to stop restless sleep from becoming a growing problem.

When should you talk to a doctor?

If restless sleep is frequent, persistent, or getting worse, it may be a sign of a larger problem and should be discussed with your doctor. Similarly, signs of excessive daytime sleepiness or other daytime impairment should always be brought to the attention of your doctor, who can help you identify the most likely cause and the most appropriate steps for treatment.

Improving sleep hygiene

In every age group, sleep hygiene can play a critical role in sleep quality. Healthy sleep tips, such as finding consistency in your sleep schedule, bedtime routines, diet, and exercise, are a good starting point. Finding the best mattress for your personal needs and setting up your bedroom in a comfortable environment with as few distractions as possible can reduce the chances of having restless sleep.

Keep a sleep diary.

One way to learn more about your sleep status is to keep a diary with notes about how well and how long you sleep each night. In the diary, you can make notes about restless sleep and any problems you think may be causing it. Tracking your sleep in this way not only provides information about your sleep habits, but it also sheds light on possible trends in what causes restless sleep.

Use a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.