How To Get A Great Nights Sleep With Your Partner 3
Author: Halcyon Dreams Date Posted:16 March 2022
Blog #3 of 3: Sleep-disorder solutions
Sleep disorders affect approximately 1 in 5 Australians. And that statistic doesn’t include the partners who also suffer. That’s a lot of tired people!
These situations are not pleasant for either person and certainly not helpful in strengthening a relationship.
We take a look at two of the main culprits: snoring and Restless Leg Syndrome, and offer some different solutions to help you both manage the problem.
Address the elephant in the room...or the person who sounds like one!
It's the half-snore that wakes you, right? You know, that little warning snort. The one that alerts you to what's coming next...the jackhammer. And then you're stuffed.
Unfortunately, snoring is a common issue that usually impacts both parties. We know that we should avoid caffeine, sugar, and alcohol before bed. We also know that exercise is beneficial, as is a good diet. But what if you've done all of these things and still struggle with snoring?
There are four ways to deal with this issue:
- Treat the snorer
- Block out the sound
- Go to sleep first
- Retreat to the spare room!
Treat the snorer
If you or your partner is the snorer, there are a tonne of products on the market to address the issue. Snoring is often caused by congestion, sleeping position, or being overweight. Some of these issues are easier to treat than others. Lifestyle can be a contributing factor. Smoking and alcohol tend to be the main culprits here, as does weight gain. Addressing these issues isn't easy, but anything that improves your health, as well as sleep, has got to be a good thing.
If you've tried nasal strips, chin straps, dilators, and mouthpieces you might want to try products like an anti-snoring pillow or an adjustable bed that will adjust the snorer's posture to keep the airways at an optimal position. Check out Tempur-Sealy's new Tempur-Ergo smart mattress with Sleeptracker technology which automatically detects and responds to snoring by adjusting your mattress.
If hi-tech isn't your budget, you could always sew a tennis ball into the back of their pyjamas. We kid you not. Most snorers tend to do so when they sleep on their back. This is because the soft tissue at the back of the throat relaxes and restricts the airway resulting in the snore. But if it's uncomfortable for them to lie on their back, then they're more inclined to move on to their side. You can also buy wearable repositioners like the NightShift Active Sleep that gently vibrates to encourage the snorer to shift sleeping position.
An interesting and certainly unique way to treat snoring is to tone your mouth muscles. Yup, you read that right. We're not suggesting pumping iron with your mouth, but what is known as oropharyngeal exercises (try saying that fast three times!). The Sleep Foundation lists a range of tongue, face, breathing, and pronunciation exercises and suggests doing 10 minutes of mouth exercises a day for about three months. They also suggest singing helps. So, switch the radio on in the car and blast out a few ballads on the way to work each day.
Persistent snoring may be a sign of Sleep Apnoea. If you think this might be the case, we recommend that you consult your doctor for expert medical advice.
Block out the sound
If Option 1 has been exhausted, try Option 2 and block out the sound.
Earplugs can work, but they are not 100% soundproof. There are some interesting gadgets on the market like the Bose Sleepbuds which are designed for sleep and connect with curated sounds on their app. Or check out the HoomBand Wireless headband that also has an app of white noise and hypnotic stories to distract your brain from the thunder rolling from the other side of the bed.
Go to sleep first
If you can go to bed before the snorer does, then you might be able to drift off to the land of nod before the snorts begin. It might not last the whole night, but hopefully, you can get a few hours of sleep in before the battle commences.
But if all else fails...
...retreat to the spare bed!
Value sleep over sharing the bed as sleep deprivation can have health implications for you. Plus, sleeplessness due to snoring will not only leave you tired but can lead to frustration and resentment. It might be better for your relationship and your health if you get a good night's sleep in the room next door.
Restless Leg Syndrome RLS
RLS creates an uncomfortable sensation that creates an irresistible urge to move your legs. Annoyingly, these feelings often get worse at night time. And when an attack of RLS occurs, the repetitive movement which alleviates the urge might also wake your partner.
There’s no cure for RLS, so to speak, but it can be treated with medication and/or physical therapies, including massage. Products like the Restific, which wraps around each foot and stimulates acupressure, or the Relaxis Pad, which creates a gentle vibration, are often recommended. A weighted blanket or hot/cold pads might also relieve the overwhelming urge to move.
But if you’ve tried and tested different techniques and you and your partner still find yourselves in a predicament, you might want to consider investing in a motion isolation bed (aka anti-movement transfer mattress). You might have seen that advert with the glass of red wine perched precariously on the bed as the partner jumps on. This is what we’re talking about. The bed that is...not the wine!
The best material for motion isolation, according to the Sleep Foundation, is memory foam because of its ability to absorb movement. But it’s still down to your preference and budget.
Again, if these don’t work, you might want to consider a bedroom divorce. The need to sleep should always outweigh the need to snuggle.
From us all at Halcyon Dreams "Good Night"!
Want to read more tips on how to improve your sleep life with your partner? Check out our previous blogs on creating the right bedroom environment and establishing a routine that works for you both.