Couples spend about a third of their lives sleeping (and sometimes snuggling) side by side. They, therefore, are aware of how they can affect each other's sleeping patterns.
If one of you wants to watch TV late at night and the other
likes to hit the hay early, this scenario can be a challenge. Sleep, however,
does not need to be a relationship deal-breaker. You can both get quality,
restful sleep with a few adjustments.
Here are a few tips to work on your sleep hygiene as a
couple:
- Make
Your Bed More Comfortable
Couples should have a comfortable bed to achieve a good
night's rest. If both of you don't like your current mattress, go shop for one
and pick a bed that the two of you will love.
Also, don't forget to buy mattress accessories, such as
soft, fluffy pillows and a high-quality split comforter for couples. A
comfortable bed will make sure that neither of you will toss nor turn at night
because of discomfort.
- Create
a Screen-Free Sanctuary
No one has to give up late-night shows on Netflix, but your bedroom shouldn't
have a TV. This part of your house is a space for quiet rest. If watching TV is
what you or your partner needs to fall asleep, you'll need to get used to this
in another room. This way, you or your partner does not interrupt someone's
sleep.
Besides the TV, you should put down portable electronic
devices before going to bed, such as laptops, mobile phones and tablets. These
gadgets emit artificial blue light, which promotes the production of daytime
hormones like cortisol. This has the unfortunate side effect of preventing you
from falling asleep.
- Go
to Bed at Different Times
Some individuals may require more time to drift asleep than
others. If your partner is ruining your sleep because of their constant tossing
and turning, you'll want to consider different bedtimes. According to an
article from the University of Utah, half an hour is the average time it takes a person to fall asleep.
Taking longer to drift off to sleep could mean that you're
fighting the internal clock of your body. If this is the case, try a later
bedtime. When doing this, however, please make sure that you are careful and
quiet. The last thing you want to do is to disturb your sleeping partner.
- Cuddle
Before (and Not During) Sleep
Physical touch produces the "love hormone" called
oxytocin. According to research published in Scientific American, this hormone makes individuals more empathetic and emotionally open.
Couples can improve their relationships by physical touch and the flood of
oxytocin that comes with this action.
Although cuddling is important to strengthen your
relationship, you should not do this if both of you need to get some sleep.
Cuddling generates heat, which isn't ideal for people who unfortunately tend to
run hot when they sleep.
If you want to cuddle, consider doing this before hitting
the hay. If you want to feel the effect of cuddling minus the heat, use a body
pillow.
- Refrain
from Looking at the Clock
This advice might seem like a no-brainer, yet people do this
action out of habit. When people wake up in the middle of the night or are
having a difficult time falling asleep, one of the things they do is to check
the time.
Every time you look at the clock, you read the time
automatically and immediately start counting down the hours (and sometimes even
the minutes) until you must wake up and start your day. This only increases
your stress when your body is doing its best to get some rest.
When you check the time, you're probably picking up your
device. This, in turn, immediately emits blue light that can prevent you from
getting the sleep you need.
If you or your partner are having trouble falling asleep at
night and both of you have a habit of staring at the clock, get rid of this
timepiece from your bedroom.
If you're concerned about not having an alarm that will wake
you up for work, opt for a twin-bell alarm clock. They are usually more
affordable than digital alarms. What's more, you'll find that you're getting
better sleep from eliminating the stress and light of your old clock.
- Address
the Snoring Immediately
Snoring can ruin sleep for the other. If either of you has
this problem, consult your doctor for a diagnosis and proper treatment.
Don't let restless and sleepless nights ruin your
relationship. Take note of these six suggestions to wake up energized, rested
and ready for a new day.
Honestly, sleeping in separate rooms would help a ton but we don't have the extra space. So we got a King bed and my husband has a CPAP now so he thankfully doesn't snore anymore.
ReplyDeleteMy worst habit is looking at a clock whenever I wake up. I am a restless sleeper and looking at the clock definitely makes it worse!
ReplyDeleteThese are some great tips to help couples sleep better, I sleep longer than my other half so I normally go to bed a bit earlier.
ReplyDeleteThese tips came at the right time. I am having troubles sleeping.
ReplyDeleteI struggle with getting a good night's sleep. I will definitely have to give your tips a try.
ReplyDeleteI know my wife and I need to make bedtime screen-free. It's just so tempting because that's the only chance we get to watch our favorite shows.
ReplyDeleteGreat tips and I love the topic, it's applicable not only for couples but also for the whole family.
ReplyDeleteI agree, there shouldn't be a TV in the room, especially if someone can stay up till morn.
ReplyDeleteMy husband and I go to bed at different times usually. He snores and twitches a lot in the beginning of his sleep and it drives me nuts!
ReplyDeleteSuch great tips! We still struggle with the snoring situation because ours can't be fixed so sometimes a guest bedroom is the best alternative.
ReplyDeleteThese are all good tips. Our bed is pretty comfy which helps. We tend to watch tv to help us unwind.
ReplyDeletewow! I am impressed how your advice are perfect. I've tried some of your tips and they do work a lot. Almost a year we don't have a TV in our bedroom and we go to sleep at different hours and these helped us a lot to find the right balance.
ReplyDeleteperfecting timing i read this. been having trouble sleeping lately
ReplyDeleteMy husband and I are like opposite poles. I can't stand the heat so I turn on the airconditioner, but when I enjoy the right temperature for me to fall asleep, my husband says he feels chilly. He uses the TV as a "sedative," but it keeps me awake. Haha.
ReplyDeleteThese are perfect tips,yes good sleep is need as couples I fell asleep so easily but my hubby is not that deep sleeper.
ReplyDeleteSleep is so important and especially critical when trying to navigate a schedule with a partner. Fortunately, we have similar sleep rituals which makes it easy for the both of us to get a good night of rest. Great tips!
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