1. Separate The Covers
How lovely would it be if you no longer have to jostle for a bigger square of the blanket when it gets cold at night? If you fear this move might create a lack of intimacy, simply make sure to go to bed at the same time and have a chat about the day, perhaps even cuddle for a while. When sleepiness eventually sets in, simply turn over and snuggle into your own cover.
2. Wear The Stop Snore Ring
Snoring is a real problem, and there’s nothing to be embarrassed about. Practical solutions include sleeping on your side so your breathing is less obstructed and thus, reduces snoring. Serious snorers may wish to consider getting a doctor to rule out sleep apnea, while others have also confirmed the efficacy of nasal strips, and the Stop Snore Ring (www.stopsnorering.com).
3. Get A New Mattress
If you are a light sleeper, and your partner has a tendency of waking up for toilet breaks in the middle of the night, try exchanging your current bed for a memory foam mattress or one that has individually pocketed coils. Bodily movements are contained to your side of the bed, so your spouse’s sleep is not affected. If space and budget is not an issue, pay for larger beds – they do the same work in containing motions.
4. Spray Some Scents
Find pillow mists that contain either lavender, vanilla or jasmine, popular scents frequently used as potent relaxers and to improve overall sleep quality.
5. Keep Work Out Of The Bedroom
Over and over, research prove that the blue light emitted from electronic devices upsets your sleep hormonal balance, causing you to suffer from hunger pangs and affecting your bedtime. Solve this by eliminating all mobile phones, laptops, televisions and tablets from the bedroom, because even 15-minutes of exposure to blue light can push on those hunger buttons.
6. Prepare An Extra Bedroom
There are so many reasons for affected sleep: snoring, sleepwalking, talking in your sleep, light sleepers and couples with conflicting sleep schedules due to their jobs (shift work). Try preparing an extra room in the house with a bed that’s properly done up, so that the spouse who’s not asleep may retreat there as a final option.
7. Pre-Plan, Compromise, Accommodate
He may be required to sprint back to the hospital in the middle of the night, while you abide strictly by office hours. You may be a night owl, and he needs to sleep by 10pm. To avoid waking each other up, simply plan ahead for your morning and bedtime routines. For instance, set aside your getup for the next day the night before so you avoid banging around the cupboards. When you arise, shower, get dressed, doll up etcetera somewhere else, so in this way you avoid switching on the lights too.