Posted on May 18 2019
How to share a bed with a restless sleeper (and still get your full eight hours)
Sharing a bed with someone you love might sound like a blissful way to start and end each day. But all too often, the reality doesn’t live up to expectations.
We asked hundreds of beddable customers. They all agree that snoring, blanket hogging, or tossing and turning in bed quickly becomes a source of frustration when you share a bed.
According to the Journal of Sleep Medicine, it’s common to have between 10 and 30 bouts of restlessness per night. Most of us don't realise they're happening and they're generally no cause for concern. But if your partner is a light sleeper, you may well be inadvertently interrupting their sleep.
Whether you’re the restless one keeping your partner awake or are lying frustrated alongside a fidgety other half, these tips should help.
Sharing a bed with a loud snorer
Trying to fall asleep next to a snoring partner can be difficult. Here are some things to try:
- Many people snore when they sleep on their back. If that's you or your partner, try a mattress that makes it more comfortable to sleep on your side or front.
- Elevate your head while you sleep. It can help reduce snoring by keeping your airways open. You can also try using a firmer pillow, or two instead of one. Nasal strips can have a similar effect, helping your nighttime breathing and stamping out snuffles.
- If you're the suffering partner, try soft foam earplugs that mould to your ears and are comfortable to wear.
- Take it easy on the late night tipples as alcohol before bed can also exacerbate snoring.
Snoring could also be a symptom of a more serious condition such as sleep apnea. If it persists, consider consulting a sleep specialist.
Sharing a bed with a blanket hogger
Ever woken up feeling chilly, only to find your bed buddy has nabbed your side of the duvet?
- Get yourself a single duvet each, and top the two with a double duvet cover to keep your bed looking neat and well-made during the day.
- Adjust the thermostat. The blanket thief beside you may be unconsciously grabbing at the duvet because they're too cold.
If all else fails, tuck your side of the duvet gently under yourself or your side of the mattress. Unless your partner is into nighttime resistance training, they'll probably concede defeat.
Sharing a bed with a nighttime fidget
Ever been slapped by a flailing limb or kicked during a partner's night spasm? Sleep-related movements can have numerous triggers, so self-diagnosis isn’t easy. But here are some tips for a calmer night:
- Try to relax as much as possible and reduce stress before bed, with a pre-sleep ritual that slows your body down. For some that might mean a calming shower to helps regulate body temperature, for others a 10-minute meditation.
- In the hours immediately before bed time, avoid stimulants like caffeine, nicotine and sugar, and don't eat heavy meals.
- Keep your schedule as regular as you can. Pick a realistic time and stick to it, going to bed and waking up consistently, including at the weekends.
You might also consider switching to a memory foam mattress, which transfers less movement than a traditional sprung mattress. And needless to say, the bigger the bed you can afford, the better. If you both have your own space, the chances of waking each other up with night twitches is considerably lessened.
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