Usually, sleep should be a time where your body shifts into a quiet, peaceful, and relaxed mode. In this mode, especially when your brain starts to dream, your body should be almost immobile. You may occasionally wake up to adjust your pillows, roll over, or use the restroom. However, these interruptions in most people generally go unnoticed by their bed partners.
Unfortunately, however, various sleep disorders affect many people. The result of sleep disorders is the affected person having a punctuated kind of sleep. The disordered sleep sometimes includes sleep talking, snoring, or restless leg movements for which they may have little or no memory of, once they wake up. Because of these interruptions to their sleep, their sleep partners might jerk to wakefulness. It is difficult for the partner to sleep through odd sounds, kicking, tossing, and other body movements. The result? The partner wakes up feeling physically drained.
If you are one of those partners, you have one of two choices. You either feel like giving your partner a low blow with a pillow and head for the couch or try one of the following techniques to see if it will improve the problem.
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1. Get More Space
One straightforward solution to getting a good night’s rest next to a restless sleeper is to get more space between the two of you. That way, you will be way out of reach from their kicks and other body movements.
Getting more space is doable. Purchase a larger mattress or a mattress for couples that allows both of you to spread out, or at the very least, have a demilitarized zone between the two of you.
Alternatively, you could consider getting a mattress with an independent coil system. This kind of mattress does not easily transfer motion but minimizes partner disturbance. This kind of mattress will go a long way to help you sleep more peacefully.
2. Ask Your Partner to See a Sleep Specialist
A restless sleeper may wake up in the morning, completely unaware of their nighttime movements. However, the truth of the matter is that their sleep is anything but considered normal. For every jerk and twitch that occurs as they sleep, their brain must awaken to make that movement happen.
Both you and your partner can manage some of the nighttime restlessness disorders. A sleep specialist will recommend the proven and best ways to treat and manage sleep disorders. The specialist will arm both of you with products and tips for improving your partner’s sleep disorder condition.
3. Get a Weighted Blanket
A weighted blanket is a blanket filled with plastic pellets or glass beads to increase its heaviness. This extra weight creates a soothing effect that promotes a sense of tranquility and improves the overall quality of sleep.
These kinds of blankets come in handy for people who suffer from restless leg syndrome. The additional weight of the blanket will weigh on the legs and help your restless partner from kicking out.
4. Try Splitting Your Duvet
Are you searching for a simple option to help you sleep better when sleeping next to your restless partner? Consider having individual duvets instead of the both of you sharing a larger duvet. The separate duvets should make it easier for both of you to move around without bumping into each other.
5. Observe Good Sleep Hygiene
The term sleep hygiene refers to what both of you could do to ensure you both fall asleep faster and sleep deeper, thus getting a good night’s sleep.
The list below shows some of the sleep hygiene practices you can observe:
- Make sure that you have a comfortable bed and that your bedroom is cool and dark as you sleep.
- Avoid exposing yourself to blue light, commonly reflected from screens, an hour or two before going to bed. Blue light delays the body’s release of the sleep hormone melatonin, therefore lowering the quality and quantity of your sleep.
- Follow a calming bedtime routine, such as taking a warm glass of milk or a hot bath a few minutes before your bedtime.
Good sleep hygiene may well go a long way in improving your partner’s restlessness and might even make it possible for you to sleep through their restlessness.
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