couple’s sleep advice - how you & your partner can get a blissful night’s sleep

• Improving sleep for couples requires communication and honesty about your individual needs when it comes to sleep. This includes discussing your preferred sleeping position, room temperature and bedding type, ensuring you both have the best night’s sleep possible.

• When sharing a bed as a couple, you should respect each other’s sleep schedules and preferences which means limiting noise and electronic devise usage when one of you is trying to sleep, and going up to bed when you’re tired, even if your partner is still awake.

• It’s vital for many couples that they’re able to sleep comfortably together as sharing a bed can be an important part of a couple’s bond. Activities such as joint pre-sleep rituals and cuddling can positively impact the wellbeing of both partners and lead to you both having a better night’s sleep.

couple’s sleep advice - how you & your partner can get a blissful night’s sleep

One of you is a night owl and likes a cool bedroom, while the other is an early bird and prefers a warmer space - sound all too familiar? Well, it may come as no surprise, but these are some common challenges that couples face when trying to get a good night’s sleep, not to mention disruptive movements and combined body heat.

Sleep deprivation from a lack of rest can have a negative impact on your relationship, making you both irritable and stressed, leading to further nights of disrupted sleep. Therefore, it’s important that you and your partner get a good night’s rest, together. Not to mention, sleeping together as a couple can have a positive impact on both of your mental health as well as improving intimacy and communication.

Join us as we explore how couples can improve their sleep quality whilst ensuring that their individual sleep needs are met.

temperature differences

A bedroom that’s a cool 19°C is ideal as our body temperature needs to drop for us to fall asleep. This often includes having cooling bedding in the summer and winter bedding during colder months. But, if you prefer to sleep on the cool side and your partner likes it warm and toasty, the best thing that you can do to make sure you’re both happy and comfortable is to opt for a dual tog duvet.

The Silentnight Yours&Mine dual tog duvet features a unique design, incorporating one half to keep you cool, while the other half will keep you warm and snuggly - a win-win for the both of you.

how does the bedroom temperature affect a couple’s sleep?

Keeping your sleep environment at the perfect temperature is important for couples as you must account for the additional body heat of sharing your bed with another person. If not adjusted to suit this, you could both be left feeling restless and reduce the time spent in deep sleep.

sleeping positions

The best sleep position for your partner and you will depend on how close you like to be when you’re dozing off. Some couples prefer the comfort of sleeping close together, especially during winter when the temperature in your bedroom is likely to drop. However, if you find yourself sleeping on the other side of the bed to your partner, it’s not the sign of a failing relationship. Often, if you get too hot while sleeping, it’s perfectly normal to sleep on the opposite side to them to stay cool.

Ultimately, finding the best sleeping position for you will lead to you both sleeping better every night. By focusing on what makes you comfy, you both drift off much easier, even if you end up moving closer together or further apart while you’re fast asleep.

ditch the screen before bed

Your bedroom should be a space for rest, quiet and relaxation to help you drift off into a peaceful slumber. To induce sleepiness, your body needs to produce melatonin and being in a fully lit room before going to bed leads to delayed and shortened production of this hormone.

To create the perfect sleep environment for your partner and you, your bedroom should be dark, cool and as quiet as possible. This means you should avoid screen time before heading off to bed and do something relaxing instead, like meditate or read.

Mobile phones, laptops and televisions can be a noisy disruption when your significant other is trying to drift off after a long day. So, to ensure you both get some good quality shut eye, you should stop the scrolling and create a peaceful sleep environment instead.

sleep schedules

It’s rare for people to have the same sleep habits, so if you prefer to go to bed early and your partner likes to stay up late watching TV, it pays to be respectful of each other’s habits. When you are on a different sleep schedule to your partner, try to be as quiet as possible when going to bed later than them to avoid any unwanted awakenings. You should also always go to bed when you’re tired, don’t fall asleep on the sofa waiting for your partner.

some more advice for getting quality sleep together as a couple

having enough space

When you’re someone who likes to sprawl out in bed, you can end up leaving your partner feeling a little disgruntled, not to mention uncomfortable. Most couples can comfortably share a double bed, but if you keep pushing your partner to the edge every night, literally and figuratively, you may want to consider getting a bigger bed.

Opting for a king size bed gives you extra space in both length and width - ideal for those who like to starfish at night. If bed space is important in your relationship, you can check out our best mattress for couples guide to find the perfect mattress for both of you.

cuddle before sleep

Not everyone enjoys cuddling, but it can actually lead to improved sleep¹ and well-being, so try to set enough time aside to cuddle before both of you are ready to hit the hay. Cuddling can reduce anxiety and stress which is ideal when you’re trying to unwind before your slumber.

pre-sleep rituals

Get in the mood for sleep by having calming pre-bedtime rituals. You can create a relaxing pre-sleep routine as a couple by reading, meditating or listening to soothing music together, all of which help to promote a sense of calm and relaxation for a comfortable and restful sleep. Whether you’re a night owl or an early bird, spending some time together before bed should be an important part of your shared night-time routine, making sure you both doze in a tranquil environment, every night.

For more expert sleep advice, explore oursleep blog to find out how you can be your best self when you’re asleep.

how to create a better sleep environment for couples

There are many adjustments you can make to your bedroom and sleep set-up that’ll improve yours and your partner’s sleep. These include:

Cooling the space down: Aim for 19°C by using fans, leaving the window ajar a couple of hours before bedtime when the temperatures have cooled, or investing in an AC unit.

Make your room comfortable: Making sure you have the right size bed and mattress to support both of you, as well as the right number of pillows.

A quiet atmosphere: Minimising noise by removing any devices, switching off the TV and keeping the windows and doors shut.

¹ Source: Journal Regulatory Peptides - Ellison - 2003