Miya Pearson
It is normal to move around in your sleep, and the average sleeper moves 40 to 50 times per night. However, excessive movement during sleep may be a cause for concern and could indicate an underlying disorder or health condition. For example, people with restless leg syndrome feel a strong urge to move their legs, especially when lying down or sitting still, which can make falling and staying asleep difficult. Poor sleep quality, including moving around too much, may increase the risk of future heart problems.
| Characteristics | Values |
|---|---|
| Normal | Most people move in their sleep to some degree. |
| Sleep quality | Excessive movement during sleep may indicate poor sleep quality. |
| Health | Sleep-related movement disorders can cause insufficient and poor-quality sleep. |
| Disorders | Restless legs syndrome, sleep apnea, and Periodic Limb Movements of Sleep (PLMS) can cause excessive movement during sleep. |
| Fatigue | Excessive movement during sleep can cause fatigue during the day. |
| REM sleep | During REM sleep, the body is usually paralyzed, but during non-REM sleep, the body allows movement. |
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What You'll Learn
It's normal to move in your sleep
It's perfectly normal to move while sleeping. According to Dr. Stacie Stephenson, a doctor of chiropractic and functional medicine expert, the average sleeper moves 40 to 50 times per night. We are naturally more active during stage 1 or light sleep, as well as REM sleep, than we are in other sleep stages.
However, moving in certain ways can be a sign of a problem. Sleep-related movement disorders are a category of sleep disorder in which repetitive movements interfere with sleep. These movements are usually simple, like a quick jerk or twitch, but they can also be more complex, such as sleepwalking or night terrors. Abnormal movements can make it difficult to get sufficient, quality rest and can also impact anyone sharing a bed.
One common sleep-related movement disorder is Periodic Limb Movements of Sleep (PLMS), which involves repetitive leg and/or arm movements during sleep. PLMS can disrupt sleep and is often associated with restless legs syndrome (RLS). RLS is a condition where people experience strong urges to move their limbs, making it difficult to fall asleep or go back to sleep after waking up.
Another factor that can contribute to excessive movement during sleep is a lack of deep sleep. Prior research has shown that sleep problems, including sleep apnea, are associated with an increased rate of heart failure and left ventricular diastolic dysfunction. Therefore, while it is normal to move in your sleep, excessive movement or certain types of restless movements can indicate a problem with sleep quality or an underlying sleep disorder.
If you are concerned about the amount you move during sleep or experience frequent fatigue, it may be helpful to consult a healthcare provider to ensure you are getting quality sleep.
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Excessive movement could indicate a sleep disorder
While it is normal to move in your sleep, excessive movement could indicate a sleep disorder. According to the International Classification of Sleep Disorders (ICSD-3), sleep-related movement disorders are a category of sleep disorder characterised by repetitive movements that interfere with sleep. These movements are usually simple, like a quick jerk or twitch, but can also be more complex, such as sleepwalking or night terrors.
One example of a sleep-related movement disorder is Periodic Limb Movements of Sleep (PLMS), which involves repetitive leg and/or arm movements during sleep. These movements can disrupt your sleep and are often associated with restless legs syndrome. PLMS is typically diagnosed in adults who have more than 15 limb movements per hour during sleep and in children who exhibit more than five limb movements per hour.
Another sleep-related movement disorder is restless legs syndrome (RLS), which affects between 7% and 10% of the population. People with RLS experience strong, sometimes irresistible urges to move their limbs, particularly during the evening when they are inactive. This makes it difficult to fall asleep or to return to sleep after waking up.
Sleep-related movement disorders can lead to insufficient and poor-quality sleep, resulting in daytime consequences such as fatigue and trouble concentrating. If you are concerned about excessive movement during sleep or are experiencing sleep disturbances, it is important to consult a doctor or sleep specialist to explore options for improving your sleep quality.
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Sleep-related movement disorders can cause fatigue
It is normal to move while sleeping, and the average sleeper moves 40 to 50 times per night. However, specific types of restless movements can be a sign of a problem. Sleep-related movement disorders are characterised by abnormal movements that can make it difficult to get sufficient, quality rest. These disorders can cause fragmented or interrupted sleep, leading to daytime fatigue and trouble concentrating at work or school.
Periodic limb movements during sleep (PLMS) is a movement disorder involving repetitive leg and/or arm movements during sleep. PLMS can disrupt sleep and is often associated with restless legs syndrome (RLS), a condition causing strong, sometimes irresistible urges to move the limbs. RLS can make it difficult to fall asleep or to fall back asleep after waking up. While there is no single medication for RLS, nutritional supplementation, medical treatments, and lifestyle changes are usually effective at reducing symptoms.
Another sleep-related movement disorder is sleep-related leg cramps, which involve sudden and involuntary muscle contractions that can last from a few seconds to several minutes. These cramps can make it difficult to fall asleep or cause a person to wake up in the middle of the night. Sleep-related leg cramps may be caused by muscle fatigue, nerve issues, underlying medical conditions, certain medications, or common daytime activities.
If you are experiencing issues with sleep or feeling well-rested, it is important to talk to a healthcare provider. Quality sleep is crucial to overall health, and there are options available to help improve sleep quality.
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Restless leg syndrome can cause movement in sleep
It is normal to move around in your sleep to some degree. However, excessive movement can be a sign of a problem. One possible cause of movement in sleep is Restless Leg Syndrome (RLS), a neurological condition that creates an irresistible urge to move the legs. This urge is often accompanied by uncomfortable sensations in the legs, such as itching, pulling, crawling, throbbing, or aching. While there is no cure for RLS, treatment is available to help manage symptoms and improve sleep.
Restless Leg Syndrome is a brain, nerve, and sleep condition. It is triggered by resting and attempting to sleep, and it can interfere with one's ability to fall asleep and stay asleep. People with RLS may find temporary relief from discomfort through leg movement or walking, but the sensations often return once movement stops. RLS can also cause periodic limb movements during sleep (PLMS), which involves involuntary leg (and sometimes arm) twitching or jerking movements that can occur every 15 to 40 seconds throughout the night.
The cause of RLS is not well understood, but it may be related to dopamine regulation in the basal ganglia, the part of the brain that controls movement. Low levels of iron in the brain may also contribute to RLS. The condition can develop at any age but typically begins in middle age, and it is more common in women. RLS often runs in families, and specific gene variants are associated with the condition.
If you are experiencing symptoms of RLS, it is important to consult a healthcare provider. They can help determine if RLS is the cause of your sleep movement and provide guidance on treatment options to improve your sleep quality.
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Poor sleep quality may be caused by stress or pain
Moving around in your sleep is a typical occurrence. According to Stacie Stephenson, a doctor of chiropractic and functional medicine expert, the average sleeper moves 40 to 50 times per night. However, excessive tossing and turning throughout the night that leads to fatigue during the day may be a cause for concern.
Poor sleep quality may be caused by various factors, including stress and pain. Stress can contribute to muscle tension and anxiety, making it difficult to relax and fall asleep. For individuals with chronic pain, stress can amplify their pain perception and make it harder to manage their condition. Effective stress management techniques such as mindfulness meditation, deep breathing exercises, and relaxation techniques are crucial for improving sleep quality and reducing pain.
Chronic pain can also lead to poor sleep quality. During sleep, the body produces hormones and neurotransmitters like endorphins and serotonin, which act as natural painkillers. Sleep deprivation reduces the production of these substances, leading to increased pain sensitivity and a lower pain threshold. Additionally, lack of sleep triggers the release of stress hormones like cortisol, exacerbating existing pain conditions.
Certain pain management techniques can help improve sleep quality. Relaxation techniques such as deep breathing exercises, progressive muscle relaxation, and guided imagery can reduce muscle tension and promote relaxation, making it easier to fall asleep. Mindfulness meditation can help reduce anxiety and stress, which are common contributors to sleep disturbances. Cognitive-behavioral therapy (CBT) techniques can also help individuals reframe negative thoughts and beliefs about pain, leading to improved coping mechanisms and better sleep.
In addition to stress and pain management techniques, maintaining a healthy weight, regular physical activity, and a balanced diet can also improve sleep quality. Low-impact exercises like walking, swimming, and cycling are gentle on the joints and promote cardiovascular health and muscle strength. A diet rich in whole foods, including fruits, vegetables, whole grains, and lean protein sources, provides essential nutrients and antioxidants that support overall health and reduce inflammation, contributing to better sleep and pain reduction.
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Frequently asked questions
It is normal to move around a little in your sleep. However, if your movements are compromising the quality of your sleep, it could be a sign of a sleep disorder or underlying medical condition.
There are several sleep disorders that can cause excessive movement in your sleep, including Restless Legs Syndrome (RLS), Periodic Limb Movement Disorder (PLMD), REM Sleep Behavior Disorder (RBD), Nocturnal Epilepsy, Sleep-Related Bruxism, and Sleep-Related Rhythmic Movement Disorder (SRMD).
There are several things you can do to improve your sleep quality and reduce your movements in your sleep. This includes improving your sleep hygiene by winding down an hour or two before bed, reducing screen time, and keeping your bedroom cool, clean, and dark. You should also consider improving your diet by reducing your intake of salt, sugar, and caffeine and increasing your intake of vitamin B12, iron, folate, and magnesium.
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