The quality of our sleep will affect almost every aspect of our daily lives. It can impact how well you perform at work. It will also impact mental health, with those getting poor sleep becoming depressed or anxious more likely.
Spending the night with your partner is a great way to build your relationship. But many people are concerned that it will start to impact the quality of their sleep. The good news is that this doesn’t have to be the case. Here are some simple tips you can use to get healthy sleep for couples.
1. Create a Comfortable Environment for Sleep
Are you having problems getting to sleep at night? Often, this will have nothing to do with your partner. Instead, it will be caused by the environment in your bedroom. Before bed, there are a few things that you will need to do.
First, you’ll want to create a quiet environment. Sometimes, this won’t always be possible. For example, you might have a busy roadway outside. Or the neighbors could be having a wild party. When this happens, you’ll need to focus on blocking out the noise. You can try playing soothing sounds, like birdsong or calming piano. A white noise machine is another good option to explore.
Another essential element is the temperature of the room. This can be easy to overlook. But it will have a big impact on how sleepy you become. It’s recommended that the ideal temperature for sleep is 65 degrees Fahrenheit (18.3 degrees Celsius). Sometimes, though, your partner will prefer a warmer temperature. This is a common problem. But it’s an easy one to solve. All you need to do is give them a heated blanket. This will let them find a temperature that is comfortable for them.
Lastly, you’ll need to monitor technology use. In an increasingly digital world, this is becoming more challenging; you should try to limit screen time to at least an hour before bed. If you don’t, it can start to affect the chemical composition in your brain. This limits the production of melatonin, which is what is responsible for making you feel drowsy. Instead of screens, you can read a book, try a calming bath. Or you can opt for something more enjoyable, like sex with your partner.
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2. Share a Pre-Sleep Routine
A healthy night’s sleep will begin before you close your eyes. This is where your pre-sleep routine comes in. These are the things you do to help you prepare to go to sleep. For example, you might want to take a relaxing bath. Or you can read a book.
You should talk about this routine with your partner. This will allow you to make sure that your nightly routines align. For example, if you like to listen to a quiet meditation podcast while your partner enjoys playing heavy metal, this could lead to some problems.
3. Make Sure the Bed is Big Enough
One of the most common disagreements amongst couples stems from the size of the bed. You don’t want to be forced to lie on the edge of the mattress while your partner spreads out. No one likes tussling over the blanket during the winter months. If this keeps happening, it can be a sign that it’s time to move to a bigger bed.
To find the right bed size, it’s important to think about how you prefer to sleep. For example, some couples will often snuggle together through the night. This means that you’ll need a smaller bed. Often, a queen will be a good option. However, a Full/Double XL might also suit your needs. If you both prefer to spread out, you’ll need to opt for King or a California King. These are some of the largest beds you can purchase. While these are a good guide, you should still head into the store to try these options out for yourself.
Related: 5 Daily Bedtime Habits for Sound Sleep and Good Health
While getting the right mattress is a good start, there can still be squabbles about who is hogging the blanket. If this is the case, you might want to get two separate blankets. Alternatively, you might want to get one large oversized blanket. This will allow you to sleep while touching each other.
4. Use the Spooning Position
The way that you choose to sleep will also affect how comfortable you are. Most experts recommend that couples adopt the spooning position. This is a good way to build intimacy with your partner. This could be a way of conveying protection for your partner. There is also some evidence that this can reduce stress.
If this doesn’t work for your relationship, there are a few other options that you might want to explore. For example, you can try sleeping back-to-back. You might also want to try resting your head on the other person’s chest. The most important thing about choosing a sleeping position is that both you and your partner feel comfortable. If you haven’t already, it can be a good idea to have a conversation about how you prefer to sleep.
5. Overcoming Snoring
One of the biggest issues that couples face is one partner snoring. If you need to listen to the snoring, you can begin to feel upset and frustrated with the noise. But if you are the snoring partner, it can start to make you feel guilty for keeping the other person awake. The first thing that you should do is ask your partner to get it checked out. Sometimes, snoring can be a warning sign for a serious medical condition. For example, it can indicate that your partner has developed sleep apnea. In this case, they might need to get professional help to manage it.
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There are a few techniques you can use to overcome snoring. To start, you might want to try training yourself to ignore the snoring. This is a mind-over-matter approach, which can eventually lead to you blocking out the noise. However, it is a difficult strategy to master.
One of the easiest solutions is to wear earplugs. This lets you block out the noise. Alternatively, you can try using a white noise machine to replace the sound. Or you can use Bluetooth earbuds to listen to calming music.
The best solution, though, is to talk to your partner. Together, you will be able to try a range of solutions. This will allow you to find the one that will deliver the best results for you.
6. The Bedroom is for More Than Just Sleep
Remember, the bedroom has multiple uses. One of the most important is sex. This is the best way to build intimacy with your partner. It’s also a good way of showing them how much you care about them. If you want a simple way to improve your sex life, you can upgrade your mattress.
There are a few things that you should be looking for. First, it’s important to make sure that you get something that has some bounce. This will allow you to respond to your lover better. You might also want to consider how loud it will be particularly if you are sharing the house with other people. Once you have found a good mattress, you will need to get a mattress protector. This will ensure that it will be easy to clean. If you want some more tips on finding the right mattress, check out this mattress for sex guide.
7. Pick a Motion Isolating Mattress
While we are on the topic of picking a good mattress, get one that uses movement isolation technology. This means that one person shifting during the night isn’t going to wake the other one up.
This is especially important if you have different chronotypes. A chronotype determines when you will be most drowsy and when you will wake up. For example, some people thrive at night and don’t go to bed until late. Others prefer to wake up with the birds. Trying to change this approach to sleep isn’t going to be productive.
8. Be Prepared to Compromise
Lastly, the most important part of sleeping with a partner is being prepared to compromise. You will likely have different sleeping styles or prefer different things. This is normal. The key is to talk about these things openly. Wherever possible, try to find an approach that works for both parties. If you can do this, you’ll be able to overcome whatever problems you are facing. Though, if you face an insurmountable roadblock, you might need to resort to sleeping in separate rooms.
As a couple, sleeping together is a good way to build your intimacy. Waking up next to your partner is one of the best ways to start your day. Though there will be obstacles, there are lots of creative ways to overcome them. The most important is to open a dialogue with your partner, remaining honest about your sleeping preferences. So, use these tips to make sure that you are both getting a good night’s sleep.