9 ways to improve your (and your partners) sleep
Are you or your partner having trouble sleeping? Do you lay awake at night tossing and turning trying to get comfortable? Maybe you struggle to shut your mind down? Or perhaps your partner’s cacophonous snoring is not conducive to slumber.
Whatever your reason, you are not alone. According to a report by the Sleep Health Foundation, 40% of Australian women and 26% of Australian men have difficulty sleeping on a regular basis.
Luckily, there are some strategies you can adopt to try and assist you to sleep. Which we will outline in this guide of 9 ways to improve your (and your partners) sleep.
Buy a superior quality mattress
Perhaps your sleep issues are simply down to not having a comfortable mattress to lay on?
Given that you should spend roughly a third of the day sleeping, EVERY DAY, buying a superior quality mattress can make an enormous difference to how you and your partner sleep.
When it comes to mattresses you do get what you pay for, so it is worth investing in one that can provide you both with an optimum level of firmness, support, and comfort, as well as size.
Use separate covers
Instead of sharing one duvet, it is a good idea to have a separate cover each.
That way, if one of you steals the covers at night, or gets too hot you feel the need to remove them completely, you can do so without disturbing the other person.
The good thing about this strategy is that you can customise the thickness and style of the bedding to suit you. So, if you like to sleep with a blanket and a winter duvet, bitcoin mixer for everyone whilst your partner prefers a light summer doona, you both get the bedding you prefer.
Go to bed the same time every day
It is a good idea to try and go to sleep every day at the same time.
This way your body gets used to a regular pattern and thus you will be more likely to quickly fall asleep.
Go to bed at separate times than each other
Another simple solution to your lack of sleep issues is to go to bed at a different time to your partner.
We all have different body clocks and some of us get tired before others so if you find you are struggling to fall asleep whilst your partner is happily in the land of nod, it could simply be because you are not tired.
This strategy can work well if you are a snorer, as it allows your partner to fall into a deep sleep first before you join them. Therefore, reducing the likelihood of your snores waking them up.
If you do choose to go to bed later than them, just be sure to be quiet when you do.
Wind down before bedtime
Something that a lot of couples do not do before bed is wind down.
Trying to sleep after listening to loud music, watching a pulsating sports game or Netflix show, or arguing with someone on social media is not the best way to gently fall asleep.
A good thing to do at least an hour before trying to sleep is to turn off all your devices and focus on things that will help to induce sleep.
Have a warm shower, meditate, read a book, sit outside in the fresh air, and look at the stars, listen to sleep music in the dark – all these activities can put your body and mind into a more conducive state for sleep.
Don’t drink a late-night tea or coffee
If you are the kind of person who wakes up in the middle of the night to go to the bathroom then try and avoid drinking tea or coffee within a couple of hours of your bedtime.
If you go to sleep with a full bladder, you are less likely to sleep through the night uninterrupted.
For this reason, make a point of going to the toilet before going to bed as well.
Stop snoring with a CPAP Machine
A partner snoring is a big reason why many people cannot sleep.
Should you find yourself in this position, it could be because of sleep apnoea.
If this is the case then buying a CPAP machine can significantly help you to sleep uninterrupted through the night.
There are many different machines available that can help you in several ways, so if you find yourself struggling, this is an option you should explore.
While this machine should significantly reduce levels of snoring, wearing earplugs should also help block the sound out as well.
Get out of bed if you can’t sleep
There is a common school of thought that you should just stay in bed if you cannot sleep.
But if you, or your partner’s mind is too active to sleep, or you just can’t get comfortable, it is actually a good idea to get out of bed, leave the room and do one of the activities that might induce sleep.
Sleep should be something you surrender to, not have to fight to get. So, if either of you are struggling to nod off, do something else until you are ready to try and fall asleep again.
If nothing else works, the simplest solution may be to sleep in separate rooms?
This is a more widespread practice than you might think, because according to the Better Sleep council some 26% of people admit to sleeping better alone than with a partner.
Agreeing to sleep apart does not mean you love the other person less.
It simply means you care about the health and mood of both of you, and the potential to get the best night’s sleep possible.