Sharing a bed with your partner can make you feel a lot closer, but you might find yourself struggling with sleep, especially if you have different sleep routines. If you and your partner often find yourselves struggling to sleep at night, you should know that you are not alone. Many couples complain that their inability to get quality sleep ends up affecting their day-to-day lives.
There are numerous reasons why you would find sleeping next to someone a little problematic. Luckily, there are some ideas that you and your partner can explore when trying to combat your lack of sleep. Establishing a sleep routine that covers both your partner's sleep needs can help you manage your sleep problems and get a good night's sleep.
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What Are Sleep Routines
Sleep routines are the set of activities you perform in a particular order every night before you go to bed. Although sleep routines often vary, they generally include calming activities that usually help induce sleep.
What Sleep Routines Will Help You and Partner Sleep Better
1. Appointing a Set Bedtime
Your brain starts winding down for sleep a few hours before bedtime as part of your natural sleep-wake cycle. To make this process more effective, you can decide on a specific bedtime. You and your partner should decide on sleep- and wake-up times that you can stick to every day.
Having a consistent bedtime will help train your brain to feel tired when it's time for bed and wake up at the same time every day.
2. Avoiding Electronics Before Bed
Most couples enjoy the comfort of watching a movie in bed to wind down before they go to sleep. However, electronic devices all emit strong blue light, which tricks the brain into thinking it is daytime. So instead of the movie helping you relax and fall asleep quickly, your brain will suppress melatonin production and work to stay awake.
As part of a healthy sleep routine, you and your partner should avoid electronic devices such as televisions, laptops, tablets, smartphones, and computers before bed.
3. Taking a Warm Bath
In the evening, as your body experiences melatonin production to help you prepare for sleep, your core body temperature also drops. Scientists established that taking a warm bath to mimic that nighttime drop in body temperature triggers a similar sleepy reaction. You and your partner should consider a warm bath an hour before bed since it will help you feel tired and relaxed and lead to a good night's sleep.
4. Listening to Music
About 62% of the general population listens to music to help them sleep. Regardless of the genre, music has proven to have a relaxing effect. As you and your partner unwind and prepare for bed, put on some music that will distract you both from your worries and calm you down.
Other types of audio, such as ambient sounds and pink or white noises, have also been shown to improve sleep quality since they mask other sounds and help you fall asleep faster.
5. Stretching and Breathing Exercises
Progressive muscle and deep breathing exercises are relaxation techniques that will help you and your partner let go of any mental and physical tension you may have by allowing you to focus on your body and attaining mindful relaxation. A yoga routine is known to enhance sleep quality, and following it up with a massage or a few simple stretches before bed can prevent muscle cramps.
Practicing some light yoga or breathing and stretching exercises will go a long way in helping you relax into sleep. Find techniques that work for you and your partner and add them to your sleep routine.
6. Practicing Meditation
Similar to yoga, practicing meditation regularly improves sleep quality. Mindfulness meditation enlightens people allowing them to manage their thoughts and emotions, which then enables sleep onset instead of stressing about not falling asleep. Practicing mindfulness meditation is as simple as closing your eyes and allowing yourself to focus solely on your thoughts and feelings.
While meditating, remember not to overanalyze your thoughts. Visualization and deep breathing are also forms of meditation. You and your partner should determine which meditation technique suits you both so you can meditate together.
7. Reading a Good Book Together
Reading is one of the most common sleep routines since it is nurtured from childhood. Most parents have made it a habit to read a story to their kids right before going to bed.
As adults, when you and your partner incorporate reading into your sleep routine, you should avoid exciting genres such as action and suspense. The best book would be one with a plot that's drama-free or even boring.
8. Preparing Your Bedroom
Consider dedicating part of your sleep routine to making your bedroom feel like a sleep oasis. Always ensure that the room is as dark, quiet, and cool as you and your partner need it to be.
If you have a thermostat, make sure it is set to the right temperature. You should also remove clutter, put things away, turn off your electronics, pull down your blackout curtains, and dim the lights.
Once the room feels comfortable enough for both of you, falling asleep will come with a lot of ease. It is essential to avoid doing anything else that might distract you once your head hits the pillow. This will help your brain recognize your bedroom as a resting place and nothing else.
Find Out What Works For Both of You
Quality sleep is hard to come by, especially when you share a bed with someone, but it is critical for mind and body wellness. Create a sleep routine that will help you both get better sleep and leave you feeling refreshed every morning.
Out of the sleep routines listed above, find a few that can enhance the quality of sleep that you and your partner get. If developing a sleep routine doesn't help, do not shy away from getting professional help.
