What can be more frustrating than trying to get a good night’s sleep and not being able to? Poor sleep can lead to decreased productivity, mood swings, and all sorts of other problems. If you’re having trouble sleeping, there are a few things you can do to help improve the situation. Here are 10 ways to get a good night’s sleep as a couple.
Establish a bedtime routine and stick to it.
Whether you’re a morning person or a night owl, try to establish a bedtime routine and stick to it. This will help your body get into a sleep rhythm and make it easier to fall asleep at night.
Both partners must have the same sleep schedule, if possible. If you can’t both have the same sleep schedule, try to make sure that bedtime is consistent for both of you.
If you and your partner have trouble falling asleep simultaneously, try reading or relaxing in bed together for a while before turning out the lights.
The routine could be something as simple as brushing your teeth and washing your face, reading for a while, or using relaxation techniques. Doing the same thing every night will help signal to your body that it’s time to wind down and go to sleep.
Get comfortable with each other.
Cuddling, massage, and other forms of physical affection can help you both relax and feel close to each other. If you’re not used to sleeping close to someone, it may take a little time to get comfortable, but it’s worth it.
If you spend some time getting comfortable with each other before you go to sleep, you’ll be more likely to fall asleep quickly and stay asleep through the night.
If you have had a disagreement with your partner during the day, try to resolve it before you go to bed. If you can’t fix it, at least take some time to cool down before you turn in for the night.
Going to bed angry will only make it harder to fall asleep and will make for a restless night. It can be difficult to relax if you’re holding onto anger or resentment, so try to resolve any conflicts before bedtime.
Don’t watch television or use electronic devices in bed.
The blue light from these devices can suppress melatonin secretion and interfere with our sleep. If you need to use electronic devices in the evening, try to do so at least an hour before bedtime.
Once you decide to turn off the devices and go to bed, try to avoid talking or arguing with each other. If you have something important to discuss, set a time for it earlier in the evening so you can both relax before bedtime.
Instead, you might try some deep breathing or yoga, or perhaps a mutual massage to help reduce stress.
Massages are a great way to relax and feel close to your partner. If you don’t know how to give a massage, there are plenty of instructional videos or books available. The important thing is to take some time to focus on each other and de-stress.
Make your bedroom a sleep haven.
The bedroom should be a place where you feel relaxed and comfortable. Keep your bedroom dark, quiet, and cool to promote better sleep. Consider using blackout curtains or an eye mask to block out light, investing in a noise machine or earplugs to drown out the sound, and using a fan or air conditioner to keep the room cool.
Having a good tent will also help you feel more comfortable and can make it easier to fall asleep; try to keep it close so the morning light won’t bother you.
Decoration can also help you feel more relaxed in your bedroom. Try to keep it simple and free of clutter. Some candles, a plant, and a photo of your loved ones can help you feel more at ease.
Invest in a comfortable mattress and pillows.
Having a comfortable mattress and pillows is important for a good night’s sleep. If you’re not comfortable, you’re more likely to toss and turn all night.
Being very comfortable will help you fall asleep faster and sleep more soundly through the night. If you have a hard time finding a comfortable position, try using a body pillow or sleeping with a pillow between your legs.
It may cost you a little bit of money, but investing in a comfortable mattress and pillows is worth it if you’re having trouble sleeping.
We spend about a third of our lives sleeping, so it’s important to ensure that we’re getting a good night’s sleep.
Creating a sleep haven in your bedroom will help you feel more relaxed and make it easier to fall asleep at night.
Keep pets out of the bedroom.
If you’re a light sleeper, try putting them in another room at night or training them to sleep in their own bed.
Some people find that having a pet next to them helps them feel comforted and safe, but if you’re not one of those people, it’s best to keep them out of the bedroom, especially cats who like to sleep on your head or dogs who like to jump on the bed.
Having a pet-free bedroom will help you sleep more soundly and get a better night’s sleep.
Move around during the day.
Exercise is a great way to improve your sleep. It helps to tire you out so you can fall asleep more easily at night. Just make sure that you don’t exercise too close to bedtime, as it can actually have the opposite effect and make it harder to fall asleep. This is because it will stimulate the body and keep you from feeling tired.
Even if it’s just a walk around the block, moving around will help your body feel tired and ready for bed at night.
If you can’t exercise during the day, try taking a brisk walk in the evening or doing some light stretches before bed. Just a little bit of movement can help you sleep better at night.
The important thing is to move around during the day. Whether you exercise or just take a walk, it will help improve your sleep.
Avoid caffeine and alcohol before bed.
Caffeine and alcohol can both interfere with our ability to fall asleep. If you’re having trouble sleeping, try avoiding caffeine and alcohol for a few weeks to see if it makes a difference.
Caffeine is a stimulant and can keep us awake; while alcohol can make us tired and disrupt our sleep later in the night, giving up caffeine and alcohol before bed can help you get a better night’s sleep.
While a glass of wine may make you feel sleepy, it’s not good for sleep. Alcohol can make you wake up in the middle of the night and disrupt your sleep.
Don’t go to bed hungry or full.
Don’t go to bed hungry or full, as both can make it difficult to sleep. Try to eat a light dinner high in protein and low in carbohydrates. Eating a big, heavy meal close to bedtime can make it difficult to fall asleep and cause you to wake up in the middle of the night cause you’re uncomfortable. So eat light and avoid those middle-of-the-night wake-ups.
But don’t make the mistake of going to bed hungry! Try eating a light snack before bed if you’re feeling hungry. Avoid foods high in sugar, as they can cause you to wake up in the middle of the night.
You might also want to avoid drinking too much fluid before bed so you don’t have to wake up in the middle of the night to use the restroom and later have trouble falling back asleep.
Take your time to relax.
To fall asleep, our bodies need to relax. So it’s important to give yourself time to wind down before bed. This can mean reading a book, taking a bath, or doing light stretching.
Whatever you do, make sure it’s something that relaxes you and doesn’t get you revved up. You want to avoid activities that will make it difficult to fall asleep later.
For example, take a bath together with some lavender oil before bed. It’s relaxing and helps to fall asleep more easily, or listening to calm music can also help you relax before bed.
In conclusion, getting a good night’s sleep is important for our physical and mental health. To get the best sleep possible, it’s important to have a comfortable bedroom environment and to establish good sleep habits.
Do you have any tips to share on how couples can get a good night’s sleep? Let us know in the comments below!
-We hope you’ve enjoyed this post on getting a good night’s sleep as a couple. If you’re looking for more tips, be sure to check out our other posts on sleep hygiene and how to create the perfect bedroom environment. Thanks for reading!
Brenda Tillman is a Cognitive Behavioral Therapy Practitioner, a dedicated mom blogger, and a life enthusiast. She also has completed courses on Parenting Skills, Learning, and Education. She is married and is the proud mother of a boy and two girls. She loves being with her family and pets. She has been blogging for over five years now and enjoys sharing her thoughts on parenting, relationships, health & fitness as well as other topics that come up in life.