Trouble Sleeping? Dr. Jordan Sudberg Explains Why You’re Tossing and Turning and How to Fix It
We’ve all been there – lying awake at night, staring at the ceiling, unable to fall asleep. Tossing and turning, flipping through endless thoughts, and feeling frustrated by the relentless ticking of the clock. For many, poor sleep has become a routine problem, but it doesn’t have to be. In fact, understanding the root causes of sleeplessness and implementing simple solutions can make all the difference.
Dr. Jordan Sudberg, a renowned pain management specialist, has worked with countless patients who struggle with chronic pain and sleep disturbances. Through his years of experience, Dr. Sudberg has discovered that sleep issues are often linked to underlying physical and psychological factors that are preventable and treatable. In this blog post, we’ll explore why you’re tossing and turning at night and what you can do, according to Dr. Sudberg, to finally get the restful sleep you need.
1. Pain and Discomfort: The Most Common Culprit
One of the primary reasons people struggle to sleep through the night is chronic pain. Whether it’s from an old injury, arthritis, or a more serious condition like fibromyalgia, pain can keep you awake and prevent your body from relaxing into a restful state. Dr. Jordan Sudberg notes that pain is one of the most common reasons people report sleep difficulties. If your body is in discomfort, it can be nearly impossible to drift off peacefully.
Dr. Sudberg’s approach to managing chronic pain emphasizes addressing the root cause, such as through physical therapy, medication, or nerve block treatments. However, for many, lifestyle changes such as regular stretching, proper posture, and a tailored exercise routine can make a world of difference in reducing pain and improving sleep quality.
What you can do: If pain is keeping you up at night, consider seeing a pain management specialist who can offer targeted treatments. In the meantime, developing a calming bedtime routine that involves gentle stretching or using heat pads for relaxation may help ease discomfort.
2. Stress and Anxiety: Mental Strain Keeping You Up
Even if your body is free from pain, your mind may be working overtime. Stress and anxiety are major contributors to sleep disturbances. Dr. Jordan Sudberg explains that when you’re stressed, your body enters a heightened state of alertness. This physical response, known as the “fight or flight” reaction, can make it incredibly difficult for your body to unwind and fall asleep.
In today’s fast-paced world, many people struggle with work pressure, relationship issues, or financial concerns—leading to mental strain that disrupts the natural sleep cycle. Dr. Sudberg believes that tackling stress and anxiety through lifestyle changes is key to improving sleep. This includes practicing mindfulness, deep-breathing exercises, and maintaining a consistent sleep schedule.
What you can do: Consider incorporating relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation into your nighttime routine. Disconnecting from screens (phones, laptops, etc.) at least an hour before bed can also reduce the stimulation that contributes to anxiety and stress.
3. Poor Sleep Hygiene: Bad Habits That Are Hurting Your Sleep
Many people don’t realize that certain habits before bed can contribute to poor sleep quality. This is known as poor sleep hygiene. Dr. Jordan Sudberg frequently encounters patients whose sleep difficulties are caused not by underlying conditions, but by habits that disrupt their sleep cycle. Common examples include using your phone in bed, drinking caffeine too late in the day, or having an inconsistent sleep schedule.
A proper sleep environment and consistent bedtime routine are critical for ensuring your body knows when it’s time to rest. Dr. Sudberg advocates for creating a calm, sleep-friendly environment—cool, dark, and quiet—with a routine that includes winding down rather than stimulating activities.
What you can do: Establish a calming pre-sleep routine that avoids stimulating activities such as watching TV or scrolling through your phone. Stick to a regular sleep schedule, even on weekends, and ensure your bedroom is conducive to rest: comfortable bedding, a cool temperature, and minimal noise.
4. Nutrition and Diet: The Foods That Affect Your Sleep
What you eat during the day can have a direct impact on your sleep at night. Certain foods, such as caffeine, sugar, and heavy meals close to bedtime, can trigger spikes in energy and make it difficult to fall asleep. Conversely, certain nutrients, such as magnesium and tryptophan, can promote relaxation and support a better night’s sleep. Dr. Jordan Sudberg explains that diet plays a more significant role in sleep quality than many people realize. Poor nutrition habits, such as eating large meals or drinking alcohol late in the evening, can disrupt the body’s natural circadian rhythms.
What you can do: Pay attention to your diet, especially before bed. Limit caffeine and alcohol consumption in the hours leading up to sleep, and try to avoid heavy, spicy meals close to bedtime. Instead, opt for light snacks that promote sleep, such as a banana, a small bowl of yogurt, or a handful of almonds.
5. Medical Conditions: Sleep Disorders and Their Impact
Sometimes, persistent sleep problems are caused by underlying medical conditions. Dr. Jordan Sudberg points out that conditions such as sleep apnea, restless leg syndrome, and insomnia can severely disrupt the sleep cycle, causing you to toss and turn throughout the night. People with sleep apnea, for example, may stop breathing for short periods while they sleep, which causes frequent awakenings and restlessness. Other conditions like hyperthyroidism or hormonal imbalances can also lead to sleep disturbances.
If you’ve tried various methods to improve your sleep without success, it may be time to consult a healthcare professional to rule out sleep disorders or other medical conditions.
What you can do: If you suspect a sleep disorder or underlying medical condition, it’s important to seek professional help. A sleep study or an assessment with a doctor can provide valuable insights into the cause of your restless nights.
6. The Importance of Regular Physical Activity
Regular physical activity is another key factor in improving sleep. Dr. Jordan Sudberg highlights that while intense physical activity right before bed may leave you wired, regular exercise during the day can help regulate your body’s sleep-wake cycle. Exercise promotes the production of endorphins, which help you relax and sleep more soundly.
What you can do: Aim for at least 30 minutes of moderate physical activity most days of the week. Just make sure to avoid vigorous exercise too close to bedtime, as it can make it harder to wind down.
Conclusion
If you find yourself tossing and turning at night, know that you’re not alone—and more importantly, you’re not without options. By identifying the underlying causes of your sleep issues and implementing the strategies suggested by Dr. Jordan Sudberg, you can reclaim the restful nights you deserve. Whether it’s addressing chronic pain, managing stress, improving your sleep environment, or seeking professional help for sleep disorders, there are steps you can take to improve your sleep quality.
The key is consistency. By incorporating these tips into your lifestyle and making small but impactful changes, you can finally say goodbye to sleepless nights and wake up feeling refreshed and energized each morning.
