How To Get A Great Nights Sleep With Your Partner 1
Author: Halcyon Dreams Date Posted:15 February 2022
Blog #1 of 3: Create the right environment
There's nothing better than the simple pleasure of snuggling under the doona with the person you love. Waking up next to the warmth of your partner is one of the perks of being in a relationship...if you can ignore the morning breath! It is even beneficial for our health because it encourages the release of happy hormones like dopamine, serotonin, and oxytocin, and regulates our cortisol levels (the stress hormone). Win, win!
Or is it?
Sadly, boudoir bliss is not experienced by everyone. For some, the bedroom is a battleground, not a place of peace and harmony. If you're fighting for sleep every night because your partner is a fidgeter or radiates more heat than the sun, the whole thing can become a miserable exercise.
Create the right environment
Take the time to make your bedroom calming and restful for you both. We spend a third of our life sleeping (or at least we should), so this room is as important as the other living rooms in your house, if not more.
- Choose the right mattress
Movement at night is normal, but if your partner is a fidgeter, perhaps the problem is not with them but with your mattress. Excessive movement suggests discomfort. Although it might feel like you're living on the San Andreas Fault, it might be equally as frustrating for them.
The right kind of mattress support is vital. Don't assume that the one you currently have is the best for both parties.
Does your mattress sag? If you're rolling towards each other in the middle of the night, then chances are the coils in your mattress have gone, and it is gravity, not cupid, that's bringing you both together. Perhaps it's time for a replacement?
Is your bed too small? A double bed may have seemed like a luxury when you were young and single, but is it big enough now? A good-sized bed should have enough room so that you both can move during the night, without having to conduct a synchronised roll. Most display beds in stores are queens, so you can get a good idea of which size is best. You should spend about 15 minutes on each bed to test its dimensions and comfort. Roll around on that bad boy before you commit to a purchase.
Is your mattress like sleeping on jelly? Or worse, concrete? Some people love to sleep on a plush pillow top, while others need rigidity for back support. One style does not fit all. Nowadays, you can get a mattress that has dual-firmness, meaning you can both sleep comfortably.
How old is your bed? If you're not sure because it is second-hand, it might have passed its prime. The Sleep Foundation suggests you replace your mattress every 6-8 years. Of course, this depends on how well you've looked after it. Speaking of which...
Do you use a mattress protector? Or is it covered in stains? And, do you vacuum your mattress at least once a month? Be honest here. If you don't clean your mattress, it's probably full of dust and dust mites. Revolting, we know! It could be that the mattress is triggering allergies, which is affecting sleep. And if one of you can't sleep, it's likely to bother the other person too. Try not to be lazy when it comes to bed-care and hygiene. Look after your bed and it will last longer. This includes flipping or rotating it if need be.
Is your partner a wiggle-bum? Issues like Restless Leg Syndrome or Nocturia (going to the toilet a lot at night) can be annoying for the other partner, simply because the shake of the bed disturbs the sleeper. Nowadays, the market has a range of motion isolation mattresses that reduce motion transfer.
A new bed can be expensive, but it should be something you invest in. You don't go jogging in a pair of plastic thongs. Instead, you purchase comfortable running shoes that support your joints and provide cushioning. The same can be said for your bed. Get a good bed that suits both your needs and then you've got a solid foundation for sleep...literally.
- Choose the right doona
The principles for doonas are the same as for your mattress. One size does not fit all. An investment in a good quality doona is as important as your mattress.
Do you or your partner run a little hot or cold? If one of you is swimming in sweat while the other is doing the doona hokey-pokey every night, then you need to reconsider your options.
Doonas, like the Halcyon Dreams Partners Heaven, have a split GSM. They are created specifically for couples who sleep at different temperatures. You can choose the combination of thicknesses that you and your partner want so that you can both enjoy a comfortable sleep. Genius!
If you or your partner overheat at night, there are other ways to stay cool. Check out our previous blog to get some more unique tips on how to regulate your temperature in bed.
Is one of you a midnight doona thief? Then maybe one doona isn't the right option. Rather than waking up shivering on the bed while your partner does their best impression of a pig in a blanket, you could consider two separate doonas or a top sheet. If all else fails, keep a spare blanket in your bedside drawer.
Another nifty little trick is to buy a doona that is at least one size bigger than your bed. Not only does it drape nicely over the sides of your mattress, but it also provides ample coverage for you both. Naturally, this depends on how prolific the doona-pilfering is!
- Choose a screen-free room
Do you really need a TV in your bedroom? Beds should be for two things and only one of those is sleep! (Cue obvious wink.) We know that blue light from screens should be avoided at least an hour before bedtime, and this includes TV. Try to keep your bedroom screen-free. Instead, dedicate it to those other two pleasures. Why Netflix and chill, when you can "Netflix and chill"?
- Redecorate the room
If your relationship is new and you’ve moved in together…ask yourself, does the room still reek of bachelor or bachelorette? Or maybe it’s been a few years since you’ve updated your décor, and like you, it’s a bit tired.
Creating the right environment is about establishing a space that is welcoming and comfortable for you both. A lick of paint and new sheets will freshen the place up so that it feels more like a room you’ve designed together to suit both your tastes.
Don’t underestimate the importance of aesthetics in creating a sense of calm at the end of the day. We connect with our environment through sight. If you look at your bedroom and are frustrated by the broken drawer, the cracked paint, or the threadbare sheets, you’re probably going to bed with these thoughts plaguing the back of your mind. Address the issues and fix the broken stuff. Go to bed in a room that feels and looks good rather than one that reminds you of the ever-increasing to-do list.
From us all at Halcyon Dreams "Good Night"!
Stay tuned for more tips to help you and your partner improve your sleep life.