Does your mate toss and turn? Then you're
probably not sleeping well, either.
Lost sleep can take a toll on how you feel
during the day and also on your relationship. Those are good reasons to start
taking action, so you both have restful nights.
What's Causing
It?
The first step is to figure out why your
partner isn't sleeping well. He may have already tried doing the most obvious
things, such as:
o
Go to bed and get up at the same time every
day, allowing for 7 to 9 hours of sleep.
o
Keep your bedroom dark, quiet, restful, and
comfortable.
o
Limit alcohol and caffeine.
o
Take time to relax before going to bed.
If sleep problems still keep
happening, it may be time to see a doctor.
Snoring, for instance, is common and often
harmless. But it can be due to obstructive sleep apnea, which causes
people to stop breathing briefly during sleep.
Likewise, insomnia often happens
for simple reasons, like stress or jet lag. But it can also be a symptom
of another medical condition, such as heart disease or depression.
Get a Good Night's Sleep
Simple lifestyle changes can make a
difference with many sleep disorders, including insomnia, restless
legs syndrome, and sleep apnea.
Exercise daily for at least 20 minutes.
Try to finish up at least 4 to 5 hours before you go to bed. It leads to better
sleep.
Eat dinner several hours before you and your
partner go to bed.
Switch to decaf drinks and skip alcohol.
Don’t smoke. Nicotine is a stimulant.
Make your bedroom better. Save it for sleep
and sex. You'll both sleep better if you keep your room cool and dark
overnight.
Does Your Partner Snore?
You can help quiet the noise. Since many
people snore the most when they lay on their backs, gently nudge your partner
to roll onto his side and prop a pillow behind him.
Handy with a needle and thread? You could try
another fix. Sew a small pocket of cloth onto the back of a pajama top or
T-shirt. Put a small ping pong ball in the pocket, and sew it shut. Because the
ball won't be comfortable, your partner will want to sleep on their side, which
usually means less snoring.
Has a doctor prescribed a CPAP (continuous
positive air pressure) machine? Encourage your mate to use it. If the CPAP machine's
noise keeps you up, consider moving the base unit somewhere else in the room.
You can also use a white noise machine or wear earplugs.
Source: WebMD
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