Do you wake up feeling like you didn’t rest? Struggle with restless sleep, low energy, or trouble sleeping at night? You’re not alone — and the good news is, you don’t have to accept it as “just how it is.”
In this post, we’ll dive into what causes restless sleep, why you might be asking “why am I having trouble sleeping?”, and how a targeted approach — including sleep testing to find the root cause, lifestyle changes, and therapies like positional therapy, oral appliance therapy, and myofunctional therapy — can help restore deep, restorative rest.
Why Restless Sleep Matters
When your sleep is fragmented, shallow, or disrupted, it impacts your day more than you may realize. You might wake up tired, feel sluggish through the afternoon, or struggle with mood changes and focus. Restful sleep is more than just hours on the clock — it’s about quality. When you don’t reach deep sleep stages consistently, your brain and body miss essential recovery time.
What Causes Restless Sleep?
“Restless sleep” isn’t a medical diagnosis, but it describes a very real experience: tossing and turning, frequent awakenings, and waking up unrefreshed. Here are the most common reasons behind it.
1. Lifestyle Habits That Disrupt Sleep
If you’re wondering why you’re having trouble sleeping, lifestyle patterns are often the first place to look. Common contributors include:
-
Irregular sleep schedules
-
Caffeine, alcohol, or nicotine too close to bedtime
-
Heavy meals late at night
-
Bright screens or devices before bed
-
A sleep environment that’s too warm, loud, or bright
-
A mattress or pillow that doesn’t support your body properly
Small habit shifts can sometimes create big improvements — but not always. If restless sleep persists, deeper causes may be at play.
2. Stress, Overthinking, and Mental Health Factors
Stress and anxiety can keep the nervous system too activated for restful sleep. Racing thoughts, worrying, and emotional strain can interrupt the transition into deeper stages of sleep. Even if you fall asleep quickly, stress-related arousals can cause tossing, turning, and broken sleep throughout the night.
3. Underlying Sleep Disorders
In many cases, restless sleep comes from an undiagnosed sleep disorder. These conditions fragment sleep even if you don’t remember waking. For example:
-
Sleep-breathing issues such as snoring or obstructed airflow
-
Restless legs syndrome or periodic limb movements
-
Chronic pain or physical discomfort
-
Hormonal shifts
-
Medication side effects
If restless sleep continues for weeks or months, it’s worth investigating whether there’s a medical or sleep-related cause behind it.
4. Positional or Airway-Related Issues
Your body position during sleep — especially if you sleep on your back — can affect airway space and contribute to fragmented sleep. Structural factors like jaw position, tongue posture, or airway anatomy may also cause subtle airway restriction, leading to micro-awakenings throughout the night.
Many people assume they “just sleep poorly,” when the real issue is positional or airway-related.
The Ripple Effect: Low Energy During the Day
Poor sleep doesn’t stay in the bedroom. When you’re not reaching deep, restorative sleep stages, you may experience:
-
Low energy
-
Brain fog
-
Irritability
-
Poor concentration
-
Slower physical recovery
-
Reduced productivity
Over time, this can impact your health, weight regulation, immunity, and emotional well-being.
Understanding what causes restless sleep is the first step to breaking this cycle.
Sleep Testing to Find the Root Cause
If you’ve tried improving habits but still have trouble sleeping, the next step is sleep testing to find the root cause. Instead of guessing, a sleep test reveals whether the problem is:
-
Airway obstruction
-
Breathing irregularities
-
Oxygen drops
-
Positional issues
-
Muscle dysfunction
-
Fragmented sleep patterns
-
Or another underlying factor
Home sleep tests are typically simple, comfortable, and done in your own bed. This data provides clarity — and leads to targeted solutions that actually work for your specific sleep challenges.
Effective Solutions for Restless Sleep
Once you understand the cause of your restless sleep, you can choose the right treatment path. Here are the most effective, evidence-based solutions.
1. Lifestyle Changes
The fundamentals of good sleep include:
-
Consistent sleep and wake times
-
Limiting caffeine and alcohol in the evening
-
Creating a calming pre-sleep routine
-
Making the bedroom cool, dark, and quiet
-
Reducing screen time before bed
These foundational habits prepare your body and brain for deeper rest.
2. Positional Therapy
If your sleep position contributes to airway restriction or snoring, positional therapy can help. This may include:
-
Training yourself to sleep on your side
-
Using supportive pillows
-
Adjusting head and neck elevation
This approach can significantly reduce nighttime awakenings for position-dependent sleepers.
3. Oral Appliance Therapy
For individuals with snoring, airway obstruction, or mild sleep-breathing disorders, oral appliances help keep the airway open by repositioning the jaw and tongue. This reduces micro-arousals and allows you to move naturally into deeper sleep cycles.
4. Myofunctional Therapy
This therapy strengthens the tongue, airway, and facial muscles to improve breathing, tongue posture, and airway stability. When practiced consistently, it can reduce snoring, mouth breathing, and airway collapse that lead to restless sleep.
Practical Steps You Can Take Tonight
If you want to reduce restless sleep starting today, try the following:
-
Set a consistent bedtime
-
Avoid screens at least one hour before bed
-
Limit food, caffeine, and alcohol late at night
-
Cool the bedroom to around 65–67°F
-
Use white noise if you’re sensitive to sound
-
Stretch or use relaxation breathing before sleep
-
Notice how different sleep positions affect your rest
-
If sleep issues persist, schedule a sleep test
These simple steps can help — but they’re most effective when paired with an understanding of the deeper root cause.
When to Seek Professional Help
You should seek help if you experience:
-
Persistent trouble sleeping for several weeks
-
Loud snoring or gasping episodes
-
Difficulty staying awake during the day
-
Unexplained low energy
-
Nighttime restlessness that doesn’t improve with habit changes
Professional evaluation can provide clarity and a personalized plan for long-term improvement.
Restless sleep is more than a nuisance — it’s a sign your body isn’t getting the deep, restorative rest it needs. Understanding what causes restless sleep helps uncover whether the problem is lifestyle-related, stress-driven, or rooted in breathing, airway, or positional issues.
With the right combination of sleep testing, lifestyle changes, positional therapy, oral appliance therapy, and myofunctional therapy, you can finally move from restless nights to refreshing, energizing sleep.
Better sleep isn’t a luxury — it’s essential. And with the right approach, it’s absolutely within reach.
At Navisleep we're here to help. Reach out to us today to get started!
Angela Hoffman
Contact Me
