Partner Keeping You Awake? Here’s What To Do
From tossing and turning to snoring, sleep-talking, loud breathing, and beyond…
Sharing a bed with a partner can be frustrating if one (or both) of you are disruptive sleepers.
After all, waking up after a night of restless sleep caused by a partner can take a toll on even the most loving of relationships. After all, quality sleep is the foundation for our health and well being.
A continual lack of sleep can cause a decline in health, leading to a lowered immune system and a drop in productivity (1).
So you need to nip disruptive sleep patterns in the bud before you and your partner start to go crazy on each other.
Like virtually any relationship issue, the solution is: compromise.
Below are some tips and tricks to keep your love blooming, even when your partner ninja-rolls your sheets away.
Your Partner’s Sleep Disruption Type — And How To Fix It
The Cuddler
Let’s face it, cuddling is cute and sweet, but not the most comfortable position to sleep in. Weird parts of your body get crimped and cramped, while limbs painfully fall asleep and muscles seize up.
Instead of tangling yourselves up in uncomfortable knots, try one of the more comfortable couple sleeping positions, like laying side by side and simply touching arms or holding hands. The feeling of closeness is still present, while each of you has your own space.
If holding hands doesn’t cut it for you lovebirds, try cheek to cheek. And no — we don’t mean faces. Curl up facing away from each other in your own comfortable position and, well, touch cheeks.
The Snorer
Snoring can lead to sleepless nights for your partner and is the number one complaint of slumbering couples (1).
So what can you do to reduce the wall-shaking, sound barrier breaking snoring?
A lot, as it turns out.
Many things may cause snoring: vibrations in the narrowing upper airways, small airway, large neck, nasal congestion, allergies, or blockage (like tonsils). It’s best to try out different remedies until you find one that works (2).
Here are a few ideas to start you off:
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Side sleep: usually, people tend to snore when asleep on their backs. An easy way to keep you on your side is to sew a tennis ball into the backs of your sleep shirts, “Princess and the Pea” style. While the left is the best side to sleep on, sleeping on either side should help with the snoring.
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Rise above: sleeping with your head in an elevated position can help keep your airways clear and free from nasal vibrations. Use an extra pillow or two and see if that makes a difference.
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Say no to drugs (and alcohol): people also tend to snore while sleeping under the influence of drugs (i.e., sedatives) or alcohol. Cutting back before bed may reduce snoring.
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Products: there are several products made to help keep your airways open, such as nasal strips, nose vents, and head wraps.
(Note: if your snoring is caused by sleep apnea, a serious sleep disorder that causes you to stop and starts breathing randomly, you may need to see a doctor and invest in a CPAP machine.
These machines use air pressure through a mask to help breathe for you. Sleep apnea cannot be cured by these remedies and require treatment from a medical professional (3).)
The Talker
Talking in your sleep can easily disrupt the rest of anyone sleeping in bed next to you. If this is your partner, you may want to try wearing comfortable noise-canceling headphones to bed with white noise or music.
As hilarious as it may be to hear your partner negotiate with a unicorn or yell at a pirate who stole their treasure, regular interruptions of your sleep can lead to a decline in your health and well-being.
The Sheet Hogger
Ah yes... the familiar feeling of waking up freezing, turning to your partner and realizing they’re wrapped up in 100% of the sheets on your bed.
We recommend stealing a strategy from the birthplace of IKEA: try the Scandinavian sleep method by sleeping with two comforters (one for you, one for your partner). (4).
With two twin-sized comforters instead of one large one, each partner has their own cover to roll up and toss around in. No more frigid-air-touching-your-skin wake-up calls at 3 a.m.
If the sheet hogging is caused by excessive tossing and turning, it may be time to invest in a larger bed too.
Splurging on a large bed may be the real key to restful sleep, especially if you constantly wake up to your partner’s arms across your face.
Quality Sleep Makes the Heart Grow Fonder
Whether your partner shakes the earth with their snoring, keeps you wake with sleep conversations, commits sheet theft, or cuddles you just a little too tight, we know you love each other.
There are plenty of ways to sleep next to each other in harmony.
And if you found this post helpful, check out these other articles:
Sources:
(1) Zamosky, Lisa. “How to Cope With a Bad Bed Partner." WebMD, www.webmd.com/sleep-disorders/features/how-to-cope-with-a-bad-bed-partner#1. Accessed 25 Mar. 2019.
(2) “15 Remedies That Will Stop Snoring." Healthline, www.healthline.com/health/snoring-remedies. Accessed 25 Mar. 2019.
(3) “Sleep apnea.” Mayo Clinic, www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631. Accessed 25 Mar. 2019.
(4) Smith, Elizabeth. "What It Means to Sleep Like a Scandinavian." Tomorrow Magazine, 6 Mar. 2018, www.tomorrowsleep.com/magazine/hygge-couple-sleeping