Poorly slept nights can weigh more on your relationship than you imagine: when you are sleep deprived, the part of the brain that associates emotions with memories does not function properly, which can lead to exaggerated reactions or a lack of attention to the other person's emotions. It is common for differences in habits, schedules, or even body temperature between couples to disrupt the sleep of at least one partner. A study conducted by the National Sleep Foundation found that about 12% of couples sleep separately, a number that does not indicate bad relationships; on the contrary: prioritizing sleep quality can lead to significant mood changes that will positively impact the relationship.
RESONATE
Snoring is undoubtedly the problem that most commonly causes disruption in couples' sleep habits. One person can wake up about 20 times per hour because of a partner who snores, which translates on average to one hour less sleep per night.
Solution:
To help alleviate the situation, the person who snores should avoid alcohol at night and should sleep on their side, raising their head if possible. The partner who does not snore can try the benefits of sleeping with earplugs or using a white noise machine. Additionally, at ColchaoNet we have a range of proven quality products, effective in improving issues associated with snoring, such as anti-snore pillows: bit.ly/colchaonet_almofadas.
While occasional snoring may be a mere inconvenience, deep and consistent snoring can be an indicator of sleep apnea. In this case, and since this problem is more easily identified by the partner than by the person who snores, the partner should encourage them to consult a healthcare professional, which could result in improved sleep quality for both parties. ColchaoNet also offers the best selection of adjustable beds, effective in addressing this problem: colchaonet.com.
DIFFERENT SLEEP SCHEDULES
Having different sleep schedules due to biological reasons, work, or habit can harm relationships. On one hand, if one goes to bed two or three hours later than their partner, the night owl may disrupt the partner's sleep cycle; on the other hand, an early bird waking up early can also wake the partner before they are ready. A study showed that a couple with different sleep schedules is more likely to experience difficulties in the relationship, which manifests as more conflict, less quality time, and a less active sex life. Since changing one partner's sleep schedule may not be the most effective solution, because this pattern is partly defined by DNA, discover other suggestions here.
Solution:
Regarding the early bird, they could leave their clothes in another room or, if possible, use the bathroom farthest from the bedroom when getting ready to leave the house, and should also avoid hitting the "snooze" button too many times. On the other hand, the night owl should commit to using headphones if listening to music or choosing to watch a series, as well as making as little noise as possible when entering the bedroom, avoiding putting on pajamas or doing any other activity that disturbs the other person's sleep and that can be done in advance.
MOVING TOO MUCH
A study proved that, besides snoring, changing position or getting out of bed to use the bathroom are the actions that most disrupt women's sleep. Although position changes are often unconscious, there are measures that can be taken to alleviate the situation.
Solution:
When dealing with this dilemma, a quality mattress is essential (colchaonet.comThis must be able to absorb the movement, so that one element of the pair does not always trigger whenever the other changes position. Another possible solution is to use two separate sets of sheets: if the couple's legs and arms are wrapped in different sets, the likelihood of being disturbed every time their partner moves decreases. The extra space of a larger bed may also prevent one partner from touching the other whenever they move.
DIFFERENT TEMPERATURES
As a general rule, it is common to prefer a cooler temperature when going to bed; however, there is a wide range of exceptions. Spending the night shivering from cold or sweating due to heat: neither scenario is ideal. How to solve this issue?
Solution:
Initially, the person who prefers warmth will be more effective in adapting to the other's preference for lower temperatures, since it is easier to warm the body than to cool it down. For those who prefer warmth, they may choose warmer pajamas or sleep with an extra blanket.
For those who prefer lower temperatures, you can sleep on top of the sheet or comforter, or put your feet outside the blankets, since heat dissipates from the body through the feet more quickly than through any other part of the body. You can also place a fan on your side of the bed or opt for a larger bed, as this way you will be less affected by your partner's body temperature. We also remind you that the ideal room temperature is between 18ºC and 20ºC.
SCREENS AT BEDTIME
While for some people there is nothing more comforting than falling asleep with the background noise of the TV or the phone, for others the brightness of the screens and the background conversation deeply disrupt sleep. How to satisfy the needs of both parties?
Solution:
First of all, it is important to mention that mobile phones, computers, tablets, and TVs disrupt sleep quality on two levels: on one hand, interacting with these devices is psychologically stimulating, and on the other hand, physically, the light they emit prevents the production of melatonin, the sleep hormone. Additionally, these types of devices are often associated with work, which can cause stress and make peaceful nights of sleep difficult.
If your sleep is still affected by contact with this type of device, you should use headphones or, at the very least, lower the volume as much as you can. The brightness should also be reduced, and in the case of the partner who prefers to fall asleep without contact with these types of screens, using an eye mask could be a good option.
IN SHORT...
Although incompatibilities in sleep patterns between couples are common, they should not be seen as inevitable. Small differences in both partners' routines can eventually have a significant impact on each person's health. It is essentially necessary to find a middle ground: what facilitates one person's sleep should be moderated so as not to harm the other's sleep. Above all, remember that seeking solutions for sleep problems should not be postponed, as sleepless nights greatly affect your mood and ability to control emotions, which can later impact the quality of your relationship.
