Sharing a bed with your partner can be intimate, comforting, and sometimes annoying. Chances are, your circadian rhythms are at least a little out of sync. One partner wants to crash around 10:00 p.m., and the other wants to binge Netflix until midnight. It's enough to make you opt for separate beds. Fortunately, there are some bedtime routines for couples that actually work. Soon you and your SO may consider bedtime your favorite part of the day.
There are plenty of reasons you and your partner may find bedtime stressful, because plenty of people struggle with getting adequate shut-eye. According to the Centers for Disease Control and Prevention, around 50 to 70 million adults in the United States have trouble sleeping or staying awake during the day. The odds are high that you and/or your significant other would benefit from a better night's sleep.
Fortunately, you and your partner can work together to strengthen your bond and improve your sleep hygiene at the same time. By following some (or even all) of these tips, you can make sure your and your significant other make time to connect and destress at the end of a long day. After all, few things feel nicer than getting a full night's rest beside your partner.
1. Go To Bed At The Same Time
Sure, it's difficult to pull off when you're a night owl and your partner is an early bird. But according to Psychology Today, partners who don't go to bed at the same time miss out on some crucial opportunities for bonding. Unless your schedules and sleep needs are wildly different, try to find a common bedtime that suits you both.
2. Shower Together
You probably need to clean up before bedtime anyway. Why not hop in the shower with your sweetie and save a little water while you're at it? As noted in Cosmopolitan, some couples who shower together report that's it's a fantastic way to destress at the end of the day and even hold personal conversations. It's an efficient and fun way to multitask.
3. Power Down
Few things are less romantic than cuddling up in the glow of a laptop screen. Furthermore, according to the National Sleep Foundation, using electronics before bed may impair your ability to use melatonin (the sleep hormone) and keep your brain in 'alert' mode. So for better sleep, it's a good idea to power off everything a few minutes before bed. This also gives you and your partner a chance to reconnect without any distractions.
4. Take Time To Connect
Sure, you see your partner every day. But do you really take time to connect? As explained in WebMD, some couples use the bedroom as a safe sanctuary away from the stresses of the real world. You can make the bedroom your retreat, a place you can talk and support one another with your guards totally down.
5. Enjoy A Calming Ritual
Plenty of people need a simple way to unwind at the end of the day, even if their electronics are shut off. You can still enjoy a calming ritual together every night, whether that's a sudoku puzzle or face cream application, as noted in Women's Health. (Hey, everyone likes to be pampered now and then).
Is there a more calming way to unwind than cuddling up with your favorite person? Probably not. And as noted in Lifehack, snuggling for a few minutes each night releases the hormone oxytocin, which may help you both feel closer and happier. What's not to love?
7. Enjoy Mutual Meditation
You don't have to be a mystic to benefit from a few minutes of meditation. According to the Huffington Post, meditating and practicing deep breathing before bed is an excellent way to wind down. And it's even more pleasant when your partner joins you.
8. Partake In Pillow Talk
Winding down for bed can also involve some playful, fun conversations that remind you of why you're a couple in the first place. As noted in the Daily Nation, enjoying a bit of pillow talk each night, whether that involves your plans for the future, shared memories, or fun banter, can strengthen your bond and help you relax.
9. Say 'I Love You'
Because you can never hear or say it too often.