Sleep separation - What is that?
A sleep divorce occurs when you stop sharing a bed with your partner. For some, it is an opportunity to cuddle up in bed at night and enjoy quality sleep time together. Unfortunately, sharing a bed can make it difficult for other couples to get a restful night.
Sleep is crucial for your overall well-being, and in cases where your bed partner keeps you from getting the sleep you need, it can feel like a sleep divorce is the only option. However, before you make the decision to sleep separately, we recommend trying these four tips to save your sleep marriage and promote restful sleep.
A sleep divorce is not your only option.
What is actually a sleep divorce? Although it may sound dramatic, a sleep divorce simply describes couples who have agreed to sleep separately, usually in separate bedrooms. It is not a separation or even a statement about your relationship status. A sleep divorce merely means that you have chosen to prioritize restful sleep over modern sleeping arrangements.
In fact, research from Gorilla Gesund states that many couples have differing opinions on whether they sleep better alone or with someone else - 45% say they sleep better alone and 45% say they sleep better with someone else.
- Almost two-thirds of adults share a bed with their partner at least once a week.
- "47% of adults living with their partner sleep in a king-size bed."
- Men are more likely than women to believe that they sleep better with a partner (51% compared to 40%).
- Older adults are more likely than younger adults to believe that they sleep better with a partner (52% compared to 39%).
"But just because you are struggling with your sleep, it doesn't mean that you (or your partner) have to camp on the sofa. Before you break up in bed, try the following adjustments to your sleep routine."
Tip #1: Recognize Your Sleep Patterns and Preferences
The first step to better sleep while sharing the same bed is to recognize your sleep patterns and acknowledge your nighttime preferences.
By recognizing your unique sleep habits and preferences, you can make adjustments more effectively to achieve healthier sleep patterns and better rest for both you and your partner.
Common Tendencies & Preferences - Possible Solutions for Sleep:
snoring
- Use pillows to elevate your head and keep your airways clear.
- "Your partner can wear earplugs."
- Consider a bed with an adjustable base.
Owl against early risers
- Create a sleep schedule that works for both you and your partner.
- "Wear sleep masks to block bright lights."
- Add soft light in your bedroom that does not disturb your sleeping partner.
Warmer against Cold Sleeper
- Agree on a comfortable room temperature.
- Adjust the individual sides of the bed with more or fewer blankets.
Light sleeper
- "Wear earplugs and a sleep mask to reduce light and noise disturbances during the night."
- Sleep with a humidifier to promote deep sleep.
Tip #2: Use the technology
"Depending on the sleep patterns and preferences you have identified, technology can offer a variety of solutions."
Customizable alarms are a great option if you wake up earlier than your partner. Instead of a loud alarm that wakes you both up, you can use a vibrating alarm clock that you place under your pillow to gently wake up through pulsing while your partner continues to sleep soundly.
Noise machines can be extremely helpful for couples with different sleep patterns. They can dampen loud environments and create a calming sleep environment. Try white or brown noise to promote restful sleep.
Sleep apps and wellness trackers not only track sleep and wake patterns but also provide sleep advice and suggestions for improving your sleep. Some programs can guide you through relaxation techniques and connect with other devices (alarm clocks, smart speakers, and more) to optimize your sleep.
Tip #3: Try the Scandinavian sleeping method
"Duvets and comforters can be a point of contention for many couples. One partner may prefer it warm and cozy, while the other likes the temperature a bit cooler, not to mention the tugging and pulling that can occur when both partners share the same blanket."
"If this is a problem for you, try the Scandinavian sleeping method! Popular in Finland, Sweden, and Norway, the Scandinavian sleeping method simply describes a sleeping situation where a couple uses two comforters on the bed instead of one."
In this way, there is no arguing about blankets being pulled away at night or that blankets are too hot or too cold; each person can have their own blanket as they like.
Tip #4: Switch to a "Split King"
A "Split King" not only offers plenty of space to spread out and makes your partner's movements less noticeable, but many "Split Kings" also provide the added benefit of separate mobility, allowing each side of the bed to be moved independently.
A "Split King" can consist of two twin beds that are attached to the same frame or base, or you can purchase a "Split King" mattress that is split in the middle, from the head to about the middle. Both versions of a "Split King" allow for independent adjustments, so you can raise or lower your side of the bed without disturbing your partner.
Further possibilities to improve your sleep quality
In addition to the tips already mentioned, there are many other ways to improve your sleep quality and avoid sleep deprivation.
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Nutrition and Exercise: A balanced diet and regular physical activity can contribute to better sleep. Avoid heavy meals before bedtime and incorporate exercise into your daily routine.
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Stress Management: Stress and worries can affect sleep. Find relaxation techniques that work for you, such as meditation, breathing exercises, or yoga.
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Optimize your sleep environment: Make sure your bedroom provides a quiet, dark, and comfortable environment. Invest in a comfortable mattress and pillows that meet your individual needs.
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Communication: Open communication with your partner is crucial. Talk about your sleep issues and look for solutions together. Respect each other's needs and preferences.
Conclusion
"For many couples, it is important to find ways to sleep together without disturbing each other's sleep quality. By applying the tips mentioned above and considering alternative sleeping arrangements, couples can save their sleep marriage and enjoy restful, rejuvenating sleep for a lifetime."
A sleep divorce is not always the only solution. With patience, communication, and a willingness to make adjustments, you and your partner can create a sleep environment that is both restful and loving. Give these tips a chance, and don't let sleep affect the quality of your relationship.
