Do you toss and turn all night? Wake up tangled in your duvet or on the opposite side of the bed from where you started? You might be what we affectionately call a rotisserie chicken sleeper — constantly rotating and rarely still.

At Thrive Body Clinic, we often see patients who feel exhausted despite getting their “eight hours” because their sleep is anything but restful. If this sounds like you, don’t worry — there are ways to calm the spin cycle and help your body (and brain) get the rest it needs.

Here are three top tips for those who sleep like a rotisserie chicken, from an osteopath’s perspective.

1. Pay Attention to What Happens Before You Sleep

If your sleep feels restless and chaotic, it’s worth looking at your wind-down routine. Restless sleep often begins with a restless brain — and that can be triggered by screens, stress, or overstimulation too close to bedtime.

Here’s what we suggest:

• Limit screen time an hour before bed. The blue light from phones and tablets tricks your brain into thinking it’s still daytime, delaying melatonin production (the hormone that helps you sleep).
• Avoid doom-scrolling or replying to emails in bed. Even if it seems harmless, it keeps your mind active.
• Try a wind-down routine that includes movement. A gentle stretch or yoga flow before bed helps calm the nervous system and release physical tension — especially helpful if you’ve been stuck at a desk all day.

Bonus tip: Try going to bed at the same time every night. A regular sleep-wake schedule trains your body to expect rest, which may help you move less during the night.

2. Support Your Body with Better Bedding (and Positioning)

If you’re constantly rolling around, your body may be searching for a more comfortable or supported position — and not finding it. Bedding, pillow choice, and how you position yourself at night can make a big difference.

Here are a few tips:

• Choose a pillow that suits your sleeping style. If you often wake up on your side, a medium-to-firm pillow that keeps your head in line with your spine is ideal. If you sleep on your back (even briefly), a thinner pillow helps maintain neck alignment.
• Place a pillow between your knees if you sleep on your side. This reduces strain on your lower back and hips and can stop you rolling unnecessarily.
• Try a weighted blanket. Some people find that gentle, even pressure from a heavier blanket helps them stay still and feel more settled.
• Watch your mattress. If it’s too soft or too firm, your body might be shifting all night to find support. You don’t need to buy a brand-new mattress straight away, but a good mattress topper can make a surprising difference.

At Thrive Body Clinic, we often ask patients to describe how they sleep and where they wake up. These clues can point to subtle postural issues or tension patterns we can address hands-on during treatment.

3. Get Checked for Physical Tension or Imbalances

Sometimes, no matter how calm your mind is or how good your bedding is, your body still doesn’t rest. Why? Because it’s physically uncomfortable lying still.

Things like:

• Pelvic imbalance
• Tight hip flexors
• Stiff neck joints
• Diaphragm restrictions
• Shallow breathing patterns

…can all lead to frequent tossing and turning as your body subconsciously avoids pressure or discomfort in one area by shifting to another.

Here’s where osteopathy can really help. At Thrive Body Clinic, we assess your posture, movement, breathing, and areas of restriction to identify what might be causing your poor sleep patterns. We use hands-on techniques to release tension, improve mobility, and help your body find comfort and balance again — not just while you’re awake, but while you’re asleep too.

Patients often say after treatment, “I had the best night’s sleep I’ve had in months.” That’s no coincidence — a more comfortable, relaxed body sleeps better.

The Bottom Line

Being a rotisserie chicken in bed might seem funny — and in some ways, it is — but it can also leave you feeling drained, achy, and frustrated. The good news? You don’t have to accept restless sleep as your norm.

Start by looking at your bedtime routine, improving your sleep setup, and seeking help if your body feels stuck in tension. These small steps can lead to deeper, more restorative sleep — and better days too.

Sleep Should Be Restorative — Let Us Help Make It That Way

If your nights are filled with rolling, flipping, and flopping, and you’re tired of feeling tired, we’re here to help.

💤 Book an appointment at Thrive Body Clinic and let’s work together to help your body settle, relax, and rest the way it’s meant to.

Your bed should be a place of stillness — not a spin cycle.