Moving in your sleep is completely normal. Most people shift position more than once an hour without remembering it. But when you have aches, rolling over can jolt you awake, and then it can be hard to drift off again.

Moving is part of healthy sleep

Research tracking people’s movements in bed found they changed position around one and a half times an hour on average. Those shifts help ease pressure and stiffness, so trying to stay still all night isn’t the answer. The goal is to make changing position smoother.

Moving as one piece

Many people find that twisting is what wakes them. Moving your body as a single unit, often called log rolling, can feel much gentler:

• Bend your knees slightly first.
• Tighten your stomach muscles gently, as if bracing.
• Roll your shoulders and hips over together, rather than one after the other.
• Use your arms to help push or guide the movement.

Keep support within reach

If you use a pillow between your knees or under an arm, keep it close by so you can move it with you as you turn. Having it ready means you don’t have to sit up or search for it in the dark.

Settling back down

After you’ve moved, a few slow breaths out can help your body settle again. Try not to check the time. Research found that people who watched a clock while trying to sleep worried more and felt it took them longer to fall asleep.

Something to try tonight

Next time you need to turn over, try bending your knees and rolling your shoulders and hips together. Then take three slow breaths out before settling.

What to take away

• Changing position at night is normal and helps ease stiffness.
• Rolling as one piece is often gentler than twisting.
• Keep your support pillow close so it can move with you.
• Settle with a few slow breaths, and try not to check the clock.

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