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Quick Answer: Restless sleep is most commonly caused by temperature dysregulation, an unsupportive or ageing mattress, stress, poor sleep hygiene, or environmental factors. Addressing your sleep environment (starting with your mattress) is one of the most effective ways to improve sleep quality quickly.
Restless sleep means you’re waking frequently, tossing and turning, or waking up feeling unrefreshed despite a full night in bed. It’s more common than you might think, and in May, as UK temperatures start to climb, complaints about disturbed sleep often spike significantly.
The good news? Most causes of restless sleep are fixable. Here’s what’s likely behind it, and what you can do about it tonight.
Overheating is one of the most common causes of night waking. Your body needs to drop its core temperature to fall and stay asleep. When your bedroom or mattress traps heat, that process is disrupted.
This is particularly relevant in May, when warmer evenings catch many people off guard before they’ve made any adjustments to their sleep setup.
Quick fix: Open a window before bed, switch to a lighter tog duvet, and consider whether your mattress is contributing to the problem. Mattresses filled with synthetic materials can retain more heat than those made with natural fibres like wool, cotton, or silk.
An unsupportive mattress could be the cause of your restless sleep. If your mattress is too soft, too firm, or simply past its prime, your body spends the night trying to compensate, leading to tossing, turning, and morning aches.
Signs your mattress may be the issue:
- You sleep better in hotels than at home
- You wake with lower back, hip, or shoulder pain
- Your mattress is over 8-10 years old
- You can feel the springs or notice visible sagging
How to know when it’s time to replace your mattress
A racing mind, anxiety, or unresolved stress is a major driver of restless sleep. Cortisol levels that remain elevated into the evening prevent the body from winding down properly.
Quick fixes:
- Avoid screens for at least 30 minutes before bed
- Try a consistent wind-down routine – reading, stretching, or breathing exercises can help significantly
- Keep a journal by the bed to offload thoughts before sleep
Both are more disruptive to sleep than most people realise. Caffeine has a half-life of around five to six hours, meaning a 4pm coffee could still be half-active in your system at 9 pm. Alcohol may help you fall asleep faster, but it can significantly disrupts sleep quality during the night.
Quick fix: Cut caffeine by 2 pm and limit alcohol in the evenings, especially on nights when good sleep matters most to get the best out of your working day.
Noise, light, and an uncomfortable bedroom temperature all contribute to disrupted sleep. The NHS recommends a bedroom temperature of around 18°C for optimal sleep, but most UK bedrooms run warmer than this in spring and summer.
Quick fixes:
- Use blackout blinds or an eye mask
- Consider earplugs or a white noise app if noise is an issue
- Keep the bedroom cool and well-ventilated
Your mattress is the single most important factor in your physical sleep environment. It affects:
- Spinal alignment – a supportive mattress keeps your spine neutral throughout the night, reducing the micro-adjustments that cause restlessness
- Temperature regulation – the materials inside your mattress determine how well heat is managed while you sleep
- Pressure relief – inadequate pressure relief causes discomfort at the hips, shoulders, and joints, triggering movement during the night
- Motion isolation – if you share a bed, how well your mattress absorbs movement affects both sleepers
If you’re consistently waking in the night, upgrading your mattress is often the highest-impact change you can make.
Browse all mattresses at Mattressman
Different sleepers have different needs, but here’s a general guide:
If temperature is your main issue, a mattress with natural fillings or specific cooling properties is worth serious consideration. Materials like wool, cotton, silk, and cashmere regulate temperature naturally – drawing heat away from the body when it builds up and retaining warmth when needed. Mattressman offer one of their best-selling cooling mattresses, the Ice Arthur, from Arthur. With a cool-to-touch surface, this is a great option for those wanting something specific for hot sleepers.
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Memory Foam and Hybrid Mattresses – Best for Pressure Relief
Memory foam contours closely to the body, distributing weight evenly and reducing pressure points. Hybrid mattresses combine a foam comfort layer with a pocket spring base, giving you pressure relief and support in one.
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If your partner’s movement is disrupting your sleep, look for a mattress with individually wrapped pocket springs. Each spring responds independently, meaning movement on one side has minimal impact on the other.
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- Lower your bedroom temperature – open a window, remove a layer of bedding, or use a fan
- Go to bed and wake up at the same time – consistency trains your body clock
- Avoid your phone for the last 30 minutes before sleep – blue light suppresses melatonin production
- Check your pillow – an unsupportive pillow affects spinal alignment just as much as your mattress
- Write down your worries – externalising thoughts before bed can helo reduce stress and anxiety
If restless sleep is persistent and lifestyle changes haven’t helped, it’s worth speaking to your GP. Conditions including sleep apnoea, restless leg syndrome, and anxiety disorders can all manifest as disturbed sleep and may require medical support.
Why am I so restless in my sleep? The most common causes are overheating, an unsupportive mattress, stress, caffeine, alcohol, or environmental factors like noise and light. Identifying the root cause is the first step. Many people find that addressing their sleep environment, particularly their mattress, makes a significant difference.
Can a bad mattress cause restless sleep? Yes. An unsupportive or worn-out mattress can cause physical discomfort throughout the night, leading to frequent position changes and disrupted sleep cycles. If your mattress is over 7- 8 years old or you wake with aches and pains, it’s likely contributing to your restlessness.
What is the best mattress for restless sleepers? It depends on the cause of your restlessness. If you overheat, look for a mattress with natural fibre fillings such as wool or cotton, or something with specific cooling properties. If you suffer from pressure points or joint pain, a memory foam or hybrid mattress may be more suitable. If your partner’s movement disturbs you, a pocket spring mattress with good motion isolation is the best option. The best option is to take our online Choose your Snooze quiz, or speak to a member of staff in store to help.
How do I stop being restless at night? Start with your sleep environment. Temperature, light, noise, and mattress comfort. Then look at your habits, caffeine intake, screen time, and consistency of sleep schedule. If the problem persists, consult a GP to rule out an underlying condition.
Is restless sleep the same as insomnia? Not exactly. Insomnia typically refers to difficulty falling or staying asleep over a prolonged period. Restless sleep refers more specifically to disrupted, low-quality sleep, such as frequent waking, tossing and turning, or feeling unrefreshed. The two can overlap, but restless sleep is often more easily addressed through environmental and lifestyle changes.
Looking for a new mattress to improve your sleep? Browse the full range at Mattressman – with expert advice, fast delivery, and mattresses to suit every sleep style and budget.
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