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Do you often wake up with body aches, and upon reflection, realize you're still in the same position you fell asleep in? If so, your current mattress or pillow might not be suitable, making it difficult for you to turn over in your sleep. This article explains the relationship between turning over in sleep and sleep quality.
Masahiro Nakajima
Ph.D. / Director & CFO, Brain Sleep Inc. / Advanced Sleep Health Instructor
Born in Yamaguchi Prefecture in 1983. Graduated from the Department of Physics, Faculty of Science, the University of Tokyo in 2007, and completed his Ph.D. in Physics from the Graduate School of Science, the University of Tokyo in 2012 (Ph.D. in Science). Joined Brain Sleep Inc. as a director at its establishment in May 2019. As CFO, he oversees financial aspects and sleep consulting services for partner companies. He is also responsible for sleep research based on the results of sleep-related epidemiological surveys published as "Sleep Deviation Score" and health management support services for corporations. Obtained the Advanced Sleep Health Instructor qualification in November 2021.
The Meaning and Necessity of Turning Over in Sleep
Unconsciously changing your posture during sleep, or "turning over," has various effects and is essential for achieving high-quality sleep. Here, we will introduce its benefits and importance.
Benefits of Turning Over in Sleep
There are two main benefits to turning over in your sleep.
1: Reduces stress on the body
During sleep, body pressure is applied to the parts of your body that are in contact with the futon. By turning over moderately, the burden on your body is reduced, and the quality of your sleep improves.
Furthermore, turning over is said to promote blood circulation and regulate body temperature, making it essential for alleviating discomforts like back pain. When you sleep on your back, your spine, which has been curved during the day, naturally straightens. Turning over further adds a stretching effect, which is also said to help relax the body.
2: Airing out bedding
Turning over also helps to circulate the air, including temperature and humidity, trapped inside the bedding. This air circulation can alleviate stuffiness, making it easier to create a comfortable sleeping environment regardless of the season. While breathable bedding can also prevent stuffiness, moderate turning over is also important for temperature and humidity regulation.
Disadvantages of Not Turning Over in Sleep
If you can't turn over in your sleep, pressure builds up on certain parts of your body, leading to poor blood circulation. This can result in stiffness, back pain, bedsores, and a decrease in sleep quality.
Turning over is an action that everyone should unconsciously perform during sleep, but some people may struggle with it if their body and bedding aren't compatible, or if they have persistent muscle stiffness from fatigue.
If you continue to be unable to turn over due to factors such as bedding or sleep environment, your sleep quality will decline. If you get enough sleep but still feel tired, try to be aware of whether you are turning over in your sleep.
Number of Times Adults Turn Over in a Night
Healthy adults are said to turn over in their sleep 10 to 30 times over an 8-hour sleep period, with an average of around 20 times. If you turn over less than this, it could increase the burden on your body and decrease your sleep quality.
Turning over, which is essential for quality sleep, can be controlled to some extent by changing your bedding, so if you're looking for high-quality sleep, you might want to try measuring how many times you turn over. There are many devices and apps available these days that can measure sleep patterns, so why not give them a try?
Incidentally, children are ideally said to turn over in their sleep 50 to 90 times a night, which is different from adults.
Reasons Why Adults Cannot Turn Over in Sleep
While turning over in sleep is normally an unconscious action, some people find it difficult. There are two main reasons for this.
1: Sleep Environment Issues
The quality of your bedding, room temperature, and humidity can sometimes prevent you from turning over in your sleep.
For example, a mattress that is too soft can cause your body to sink in, making it difficult to move and hindering your ability to turn over. Also, if you sleep close to a partner or child, a mattress that is not large enough for the number of people sleeping on it can make turning over difficult.
Furthermore, if your duvet or blanket is too heavy, it can compress your body and physically make it difficult to turn over, so be careful.
2: Physical Issues
When muscles stiffen and lose flexibility due to daily posture and lifestyle habits, it becomes difficult to move the body smoothly during sleep, reducing the number of times one turns over.
Muscles become stiff and circulation worsens when they are not moved, so avoid staying in the same position for long periods, such as during prolonged desk work or smartphone use. Also, be careful as continuously working in a downward-facing posture, like during housework, childcare, or smartphone operation, can easily lead to a hunched back.
The Relationship Between Turning Over in Sleep and Bedding
Bedding that doesn't suit your body can hinder smooth turning over during sleep. Here are some tips for choosing bedding that makes it easier to turn over.
Pillows
The pillow that suits your body depends on your body type and preferences, but it's important to choose one that doesn't hinder your ability to turn over in your sleep. There are three main reasons why a pillow might hinder turning over:
1: The pillow is too small
If you use a pillow that is too small for your body size, your head may fall off when you turn over, or you may subconsciously wake up because your head feels like it's about to fall off. Japanese pillows generally come in three sizes. Petite individuals should choose 35x50cm, average individuals 43x63cm, and larger individuals 50x70cm or larger.
2: The pillow is too low
If your pillow is too low, when you turn from your back to your side, your neck may bend as if it's falling, and to avoid that discomfort, it can become difficult to turn over or you might wake up.
3: The pillow holds your head in place
To avoid discomfort when turning from your back to your side, pillows with a lower center and slightly higher sides are also available. These are actually recommended as they make it easier to turn over, but be careful if the height difference is too extreme, as this can fix your head in place and make it difficult to turn over.
Mattresses
When choosing a mattress, pay attention to softness, resilience, and resistance to stuffiness.
1: Body pressure distribution (softness)
When sleeping, body pressure is applied to certain parts of the body. Turning over is essential to distribute this pressure. A certain degree of softness is necessary to conform to the body and reduce pressure, but a mattress that is too soft can cause the body to sink in, which may hinder turning over.
2: Rebound elasticity (resilience)
Choose a mattress with elasticity that allows you to turn over with little effort. This stabilizes your sleeping posture and alleviates muscle fatigue in your neck, shoulders, and back.
3: Breathability and moisture absorption/release
It is said that people sweat about one cup's worth during sleep, so mattresses can get surprisingly stuffy. Therefore, choose a mattress that is breathable and can quickly absorb and release sweat.
If you can maintain optimal temperature and humidity without feeling stuffy, you won't turn over too much, allowing for smooth onset of sleep and a deep, high-quality sleep.
Pajamas
T-shirts and sweatpants are said to create friction with bedding, hindering smooth turning over. Also, clothes with hoods, such as hoodies, are not suitable for sleeping as they compress the neck.
1: No constricting feeling, allowing the body to relax
T-shirts, which are everyday wear, often have a snug fit, causing a constricting feeling that can impede blood circulation. Additionally, thick clothing like sweatpants can make it difficult to turn over. When blood circulation is poor, the body cannot relax, leading to a decrease in sleep quality. Pajamas made of moderately thin, stretchy fabric are easy to turn over in and promote good blood circulation during sleep.
2: Good moisture absorption that doesn't disturb sleep
If the material doesn't absorb and release sweat and moisture, you'll feel stuffy during sleep, which will disturb your sleep. Synthetic fibers like polyester have low moisture absorption, so choose pajamas made from natural materials with excellent water and moisture absorption, such as cotton, linen, or silk.
3: Pleasant and comfortable to the touch
If the material of your pajamas, which are directly against your skin, feels comfortable, both your body and mind can relax and sleep. Additionally, natural fibers derived from nature are said to cause less stress on the brain.
Turning Over in Sleep is Essential for a Good Night's Sleep
Turning over in sleep not only alleviates physical strain but also helps regulate body temperature, bed temperature, and humidity, making it a crucial factor for a good night's sleep.
To facilitate smooth turning over and improve sleep quality, choose bedding that suits your body.
