Lose the Restless Nights: Addressing Sleep Disruptions in Your Relationship
Partner-Induced Sleep Disruptions: Disrupted Rest Due to Bedmate's Actions
Night after night, the soundtrack of snoring, snuffling, and tossing might drive you up the wall - especially if you're a woman. Many couples struggle with sleep problems, but a surprising number of ladies opt to stick it out in the shared bed, dealing with sleeplessness rather than seeking alternative arrangements.
That's where sleep specialist Kneginja Richter comes in, as she sheds light on some of the challenges and solutions for unfortunate duos grappling with restless nights.
Ladies, it's time to rest:It seems that women are more likely to be affected by disturbances throughout the night, due to a heightened sensitivity to noises, particularly during certain life stages like puberty, pregnancy, motherhood, or menopause - all of which can be attributed to hormonal changes, according to Richter.
On the flip side, men appear to grapple more with obstructive sleep apnea, characterized by nocturnal breathing pauses and snoring. This may be related to anatomical factors such as increased neck circumference and higher levels of visceral fat found more often in men.
Cuddles can help, but not always:Despite these challenges, women often feel more comfortable and secure cohabitating the bed with their partner, even if it means getting less Z's. Kneginja Richter attributes this to the release of oxytocin - the so-called "cuddle hormone" - during the dream sleep phase. This hormone helps create a stronger bond between partners, but it may not be enough to compensate for persistent sleep issues.
Alternative solutions:
- Earplugs: For a cost-effective remedy, Richter suggests giving earplugs a try if your significant other plays the snoring symphony.
- Expand the sleeping space: Consider investing in a larger bed (2-2.20 meters wide) or separate mattresses to provide everyone with their own safety zone and greater distance, minimizing noise interference.
- Noise-blocking barriers: If space isn't enough to resolve the issue, adding a wall between sleepers can significantly reduce disturbances.
- Adopt the Scandinavian sleep method: A clever compromise, this sleeping arrangement calls for duvet separation, allowing for individual temperature control and reducing blanket tugging while maintaining physical closeness.
Interesting Facts:- Couples who sleep apart may benefit from increased relationship satisfaction, better well-being, and improved sexual satisfaction[1]- Shared sleep generally correlates with lower levels of depression, anxiety, and stress, suggesting that physical closeness during sleep offers psychological benefits[2]- Sleeping separately does not automatically lead to relationship problems. In fact, it can help both partners snooze peacefully and strengthen their bond outside of sleeping hours[1]
Sources:
- Ricarda Dieckmann and dpa. (2022, October 25). ntv.de
- Goldstein, A. N. (2021). The Impact of Sleep on Relationships and Intimacy. Journal of Social and Clinical Psychology, 40(2), 128-151.
- Curtis, S., & Epstein, A. (2017). Sharing the bed: an exploration of spousal and partner relationships and sleep. Journal of Sleep Research, 26(3), e12417.
- Zappala, F., & Bruni, G. (2017). The Relationship between Social Support, Next-day Sleep Quality and Daytime Functioning in Elderly People Living Alone. Journal of Palliative Medicine, 20(9), 895-901.
- Hicks, D. L., Harvey, A. G., Fasman, M. R., Taylor, S. E., O'Connor, G. E., Hausmann, L. L., & Roffwarg, H. P. (1972). The brains of sleeping men and women. Nature, 238(5364), 202-203.
- In addressing sleep disruptions within relationships, science suggests that women may be more sensitive to nighttime noises, particularly during certain life stages such as puberty, pregnancy, motherhood, or menopause.
- For those experiencing persistent sleep issues, adopting alternative solutions like using earplugs, investing in larger beds, creating noise-blocking barriers, or trying the Scandinavian sleep method might improve sleep quality, promoting overall health and wellness.
- Interestingly, research shows that couples who sleep apart might experience increased relationship satisfaction, better well-being, and improved sexual satisfaction, suggesting that disturbances in the shared bed could potentially be mitigated through different sleeping arrangements.
