How to Sleep Better Next to Your Partner: Tips for a Restful Night Together

The Reality of Sharing a Bed

For many couples, the idea of sharing a bed starts out as romantic but quickly becomes a nightly struggle. In fact, according to recent surveys, 82% of Americans report that their partner’s sleep habits frequently wake them up. From snoring to cover hogging, these disturbances can cause tension and even lead some couples to consider sleeping apart—commonly known as a "sleep divorce." But rest assured, there are strategies to avoid going that far.

5 Ways to Improve Sleep Quality Next to Your Partner

Instead of giving up on co-sleeping, try these five methods to sleep better with your partner and maintain a strong connection.

1. Try the Scandinavian Sleep Method

One increasingly popular option for couples is the Scandinavian Sleep Method. It involves each partner using their own blanket instead of sharing one. This simple change can be a lifesaver if one person tends to hog the covers or if each of you has different temperature preferences. It’s an easy and cost-effective solution to improve both partners’ sleep quality without compromising closeness.

2. Invest in a Mattress with Motion Isolation

One partner’s movements often disrupt the other’s sleep. To minimize disturbances, consider a mattress with excellent motion isolation. This type of mattress limits the transfer of movement, which means you won’t feel every toss and turn. Some top options include the Saatva Classic and the DreamCloud Luxury Hybrid, which are known for their impressive ability to keep movement from waking your partner.

3. Choose a Split King or Adjustable Mattress

If your sleep needs are vastly different—such as one person needing firm support while the other prefers plush comfort—an adjustable mattress or a split king might be the perfect solution. These setups allow each partner to have a personalized sleep surface, with customizable firmness settings that ensure everyone gets the rest they need.

4. Use Earplugs or Noise-Canceling Solutions

If snoring or other noises keep you up at night, try earplugs or a white noise machine. The Loop Quiet 2 Earplugs, for instance, effectively reduce sound without discomfort. If earplugs aren’t for you, consider an anti-snoring device or using white noise to drown out disruptions, which can create a peaceful environment for both partners.

5. Communicate and Create a Sleep Routine

Lastly, good communication is crucial. Talking to your partner about what’s bothering you can help you both understand each other's needs and create a sustainable sleep routine. When both partners value quality sleep, it helps maintain a happy, healthy relationship.

Common Sleep Habits That Disrupt Partners

Sharing a bed means dealing with certain habits that can interrupt sleep. Here are some of the most common disturbances and tips for managing them:

• Snoring: Nearly 52% of people say their partner’s snoring keeps them up. Snoring may be harmless, but it can also indicate sleep apnea, a more serious health condition. It’s important to consult a doctor if snoring is frequent or loud, as untreated sleep apnea can lead to long-term health issues like heart disease and high blood pressure.

• Scrolling on Devices: 33% of people are woken by their partner scrolling on their phone late at night. Limiting screen time before bed can improve sleep quality and reduce arguments.

• Getting Up at Night: Using the bathroom during the night affects many couples, particularly those dealing with nocturia, a condition where frequent urination interrupts sleep. If this is a regular issue, speaking with a healthcare provider might help uncover underlying causes.

• Hogging the Covers or Starfishing: Using separate blankets or opting for a larger mattress can help combat the frustration of losing space or warmth in the middle of the night.

Health Implications of Poor Sleep

If your partner’s habits consistently keep you up at night, it’s important to address the issue—not just for comfort but for your health. Poor sleep can contribute to weakened immunity, anxiety, and even chronic conditions like high blood pressure. If snoring or sleep disruptions are a consistent issue, consider consulting with a healthcare provider. In cases of suspected sleep apnea, professional diagnosis and treatment are crucial, as untreated sleep apnea can increase the risk of cardiovascular problems and other serious health issues.

Is a Sleep Divorce a Good Idea?

A sleep divorce can be a tempting solution when sleep disturbances become unbearable. Some couples, including high-profile celebrities, have found that sleeping separately helps improve their relationship by eliminating sleep-related conflicts. However, others fear that sleeping apart might jeopardize intimacy.

Before opting for separate sleeping arrangements, it’s worth trying some of the solutions above. Communication, better bedding, and small lifestyle adjustments can often help both partners rest comfortably without feeling disconnected.

Conclusion

Sleeping next to your partner doesn’t have to be a nightmare. By finding creative solutions like separate blankets, an ideal mattress, or earplugs, you can improve your sleep quality and maintain a healthy, connected relationship. Remember, your health and well-being—and that of your partner—start with getting a good night’s sleep.