The Best Advice for Couples Seeking a Comfortable Night’s Sleep
A good night’s sleep can be difficult to get while sleeping alone, let alone when sharing the bed with another person. With nighttime challenges like poor mattress quality and uncomfortable sleeping positions, it’s no wonder so many couples are having trouble sleeping. Luckily, there are remedies for sleep problems that will ensure you and your partner get the comfortable sleep you both deserve.
Talk through sleep solutions
It sounds simple, but talking through one another’s poor sleeping habits is absolutely essential for a comfortable night’s sleep for both parties. Your partner might not know they’re snoring through the night, and you might not realize how much you’re tossing and turning. Identifying sleep solutions will help both you and your partner alleviate some of your sleep problems.
Find the right mattress
If both you and your partner have been having trouble sleeping, it may be time to get a new mattress—especially if you’ve had your current mattress for seven years or more. Serta’s Perfect Sleeper mattress collection was made in partnership with the National Sleep Foundation to help solve five common sleep problems—one of them being partner disturbance. Visit serta.com/mattress-selector for more on the best mattress options that will help you and your partner achieve the most comfortable nights sleep possible.
Say goodbye to excessive snoring
Many chronic snorers have no idea they’re doing it, or how long it keeps their partner up at night. Talking through the problem can significantly help with this and then remedies can be applied. Congestion is often a trigger for snoring, so sleeping on one’s side and avoiding substances like alcohol can help alleviate the problem. Pairing a new mattress with an adjustable foundation allows you to adjust the head of the mattress, which can help open up airways and combat excessive snoring. If the snoring continues, your partner should discuss treatment with a doctor.
Let your partner sleep in
We all have those days when staying in bed sounds so relaxing that hitting the snooze button three or four times is irresistible. However, these habits may be throwing off your partner’s sleep schedule, particularly if they’re a light sleeper. As tempting as hitting snooze may be, make an effort not to do it multiple times in a row. Your partner’s sleep is key to a good night’s sleep for both of you.
Find a sleeping position that works for both of you
Make the effort to ask your partner about what sleeping positions are most comfortable for them. Once you chat through the ways each of you like to sleep, you’ll be able to find comfortable sleeping positions that will keep you from having trouble sleeping.
“Spooning” is great for couples that both like to sleep on their side. You feel connected throughout the night and the position helps both of you avoid lower back pain. If you’re the “big spoon” (aka the partner in the back), make sure you’re not breathing directly on your partner’s neck. This might make them too hot. If you’re the “little spoon” (aka the partner in the front,) make sure you keep any long hair away from your partner’s mouth and nose—this too can make your partner feel overheated.
“The nook” is a great position for couples where one person likes to lie on their back, and the other likes to lay on their side. To ensure this position is most comfortable for both parties, the person who likes to sleep on their side should make sure they don’t creep up too high on the person sleeping on their back—the added body heat and extra weight could make them too hot or make them sore.
The paper dolls
The “paper dolls,” where both couples sleep on their backs on opposite sides of the bed while holding hands, is a perfect sleeping position for two couples who like to sleep on their backs. While this position doesn’t have a ton of opportunity for extra snuggling, it does allow both parties to feel like they have added bed space. This position is also a great option for pairs that are sensitive to excessive body heat.
Communication is the answer to solving some of the common sleep problems for couples. Talking through possible sleep solutions is a sure way to earn a comfortable rest with your partner, night after night after night.
For more information on how couples can get a comfortable night’s sleep visit:
BBQs, bonfires, and the beach sum up one blissful side of summer. But there’s that other side to summer…the hot side. It’s easy to embrace summer during the day, but at night when you’re trying to fall asleep, no one wants it to feel like summer. Other than blasting the air conditioner and jacking up your electric bill or tossing and turning, how can you get cool at night for a great night of sleep? Check out these 10 tips to keep it cool all summer long.
2- Create a cross-breeze with box fans in your windows to push hot air out. This air circulation will help keep bedroom air fresh and cool without feeling hot or muggy. In the summer, your ceiling fan should be set to rotate counter-clockwise to get the most air circulation.
3- Switch to loose clothing while you sleep and avoid clinging fabrics. Look for lightweight fabric in a light color for maximum comfort.
4- Take a cool shower or hold a damp towel on your neck before bed. Start cooling down your body at least one hour before bed by avoiding late night exercise or activities. Take the time to relax, unwind, and cool down.
5- Keep the lights off and blinds closed during the day. Blocking the sunlight is an easy way to keep your room cool. Look for blinds, shades, or curtains that are designed specifically to block the sunlight.
6- Unplug you gadgets. Not only do they radiate heat, cellphones and tablets should not be used in bed.
7- Remember to focus on your body temperature, not the house temperature. While keeping your house cool can certainly help you sleep better at night, keeping your body cool is just as important.
8- If it is cooler in the evening, crack the window to let in a fresh breeze. Not only will this cool the room, but it lets in that fresh summer air.
9- Fire up the grill! Keep your home, and yourself, cooler by avoiding cooking on the stove. Turning on the oven can certainly raise temperatures so take the cooking outside.
10- Get a pillow designed to keep you cool. The Serta iComfort Renewal Refined Pillow features Cool Action™ Gel Energy foam designed specially to give you a cooler, more comfortable sleep.
Try these tips to keep cool and enjoy the rest of summer!
Fresh air, sunshine, warmer temperatures…summer is here! While it’s easy to enjoy summer outdoors, you can also bring summer indoors. Freshening up your bedroom for each season is part of creating the right bedroom environment to help you sleep better at night. Find out how you can bring the summer into your bedroom.
1 - Swap out your heavy, dark bedding for lighter fabrics and colors. Pick bright bedding in summer tones or simple white bedding to help make the room feel light and crisp. The lighter fabrics will keep you cooler at night, helping you fall, and stay, asleep.
2 - Let the light in! Make the most of summer’s ample sunlight by replacing dark, heavy curtains with lighter ones. Choose a lighter fabric or bright color or go bold with a summer print such as nautical stripes or a jungle-inspired print. This simple switch can bring the summer theme into your bedroom décor in a subtle, and easily changeable, way.
3 - Bring the outdoors in with plants, flowers, and greenery. Show off your green thumb with potted plants or a vase of fresh flowers. While there is more upkeep with live plants, they help make the room feel fresh and alive while adding a pop of color. For those who lack a green thumb, artificial plants can bring color into your room without the maintenance!
4 - Surround yourself with your favorite summer colors. Take note of colors that remind you of summer, such as sunshine yellow, sky blue, lime sorbet, or pink peony, and incorporate them into your room through pillows, throw blankets, sheets, or other accessories. Bringing in pops of cheerful summer colors can instantly freshen up your bedroom décor to embrace the season.
5 - If you love the beach or country but don’t have a summer home, create one in your current bedroom! Add accents of natural wood or beach-themed accessories to make your bedroom feel like a summer retreat. Rustic and natural elements evoke the feeling of the outdoors.
6 - Change up your current artwork for summer-inspired photographs, paintings, or graphic prints. Hang floral paintings, summer scenes, sunsets, or photos from your favorite summer getaways as a reminder of the fun memories summer holds!
7 - If you want to experience summer all year, consider adding a pop to your walls with floral wallpaper. This is a more permanent design element but can make your bedroom feel bright and cheerful and bring the outdoors in all year long.
Bringing the outdoors in and getting your bedroom ready for summer can help you enjoy the season and get a great a night’s sleep. A fresh bedroom each season can create the right bedroom environment. For more bedroom design inspiration, check out our Pinterest boards.
They’re cute, they’re cuddly, they’re fun, and they deserve a great night of sleep too! Here at Serta, we love our pets, and we believe they deserve a great night of sleep. While you may love cuddling with your pet in bed, it can cause problems for you, your pet, and your mattress. Before making the commitment to allow your pet to sleep in your bed, consider these pros and cons.
Sleeping with a pet keeps pets out of trouble and out of other places in your home. However, they can wreak havoc on mattresses. Between the smell, scratching, and shedding fur, our loveable pets aren’t necessarily good for our mattresses. Investing in a pet bed is like investing in the longevity of your mattress.
Cuddling with a pet has been proven to reduce stress and calm your mind. But what may start out as a calm night can quickly turn into a night of bad sleep. A sleeping pet in your bed can disturb your sleep by causing you to wake up or preventing you from getting comfortable. Between taking up too much space, creating extra heat, barking, or the smell, pets need their own place to sleep too!
Some people like their pet in bed for the feeling of security and safety. While it may seem like a good idea when your pet first comes home, it can be hard to prevent later, when the cons become more obvious. Be sure to consider this before you make the commitment of letting them sleep in your bed. Once you make the commitment to allow them in your bed, it may be very difficult to change this behavior.
The proper support is good for pet health! Pets need the right amount of comfort for their joints. Serta pet beds are designed to provide your pet with pressure-relieving comfort and proper support, which is important to keep their joints healthy while promoting better sleep.
Regardless of where you pet sleeps, they still deserve a place to take a snooze and cuddle up! Keep your pets comfortable with their own pet bed!
Goodbye dust and germs! Cleaning the bedroom may not be your favorite chore, but creating the right sleep environment is important for a good night’s sleep. Keeping your bedroom free from clutter and dust can help you fall, and stay, asleep.
1- Clean as you go: Instead of one day full of cleaning, clean as you go. Cleaning a little bit each day can keep your bedroom environment continuously clean and help you fall asleep each night. Designate one day each month for a deep clean to tackle bigger cleaning projects.
2- Set a timer: Knowing you have to clean for hours on end can make it hard to even get started! Set a timer for ten minutes each day and see how much you can get done in that time frame. Racing against the clock will motivate you to clean as much as you can.
3- Dust: Dusting is a simple task that can make a big impact! It’s important to dust regularly to rid your bedroom of allergens that could impact your sleep. Focus on furniture, windowsills, and baseboards for a quick, and effective, clean!
4- Deep clean carpets: Freshly cleaned carpets can make your bedroom feel brand new. A deep carpet clean once a month will keep your carpet in good shape. Research the best method for your carpet type.
5- Wash sheets regularly: Regularly washing sheets removes the moisture, dirt, sweat, and skin cells that linger. Clean, crisp sheets will also make your bed feel more luxurious. Get your sheets washed on a schedule by designating the same day each week to wash them.
6- Throw away garbage; organize clutter: Do you have a pile of receipts on your dresser or loose change on top of your nightstand? Throw away garbage and organize loose odds and ends to keep your bedroom free from clutter.
7- Clean up clothes: Get into a routine of putting clothing in its place. It will be easier to find a particular item and will prevent clothing from piling up on your floor, bed, or other furniture. Putting clean laundry away helps clothes to stay fresh and in good condition.
8- Open windows: When the weather is suitable, open the windows to let in fresh air! A fresh breeze will refresh your bedroom and clean out the stale air. Try opening the window for a few minutes while you tidy up each day.
9- Keep shoes out of the bedroom: Prevent germs and dirt from entering your bedroom by keeping shoes in the closet and only putting them on put when you are walking out the front door. For an even cleaner room, only keep shoes by your front door and completely out of the bedroom.
10- Shake out small rugs and vacuum: Keep floor space clean by shaking out small rugs and vacuuming to pick up loose dirt, dust, and allergens.
Remember, a little bit of cleaning each day can add up to create a clean bedroom environment perfect for a great night of sleep!
What’s your quality of sleep? Good? Bad? If you’re unsure, you can use an app to track your sleep behavior! This information can help you see what is causing your sleep disturbances and find solutions to get a great night of sleep.
There is a mix of good sleep behaviors that make up a great night of sleep. In addition to the right sleep environment and mattress, sleep monitoring apps can help you get a great night of sleep by understanding what really goes on during your sleep cycles.
There are a variety of apps that monitor sleep patterns. When selecting an app, you should consider what you hope to find out. Many apps offer information on muscle movement, sleep duration, time of disturbances, and an alarm clock. If you need help falling asleep, many apps offer soothing sounds that can help you drift off into peaceful rest.
Here are a four sleep tracking apps to help you understand your sleep habits.
Sleep Cycle Alarm Clock – Sleep Cycle Alarm Clock analyzes and graphs your sleep quality plus wakes you up at your lightest sleep with a soothing tone. Sleep Cycle Alarm Clock also monitors you movement to determine what sleep phase you’re in. Simply download the app to your smartphone and place it under your pillow.
Beddit – Beddit measures your heart rate, respiration, sleep cycles, and sleep time and includes a smart alarm to wake you up. Even nighttime events such as leaving the bed and snoring are tracked with Beddit. Every morning, you’ll receive a Sleep Score along with personalized tips to improve your quality of sleep. To use Beddit, you need to download the app to your smartphone and purchase a separate sensor that is placed under your bed sheet.
SleepBot – SleepBot tracks your nighttime movement and shows pattern changes and long-term trends. SleepBot goes beyond tracking your movements by also tracking sound levels that could contribute to your sleep disturbance. You can even set a reminder to go to sleep and an alarm will wake you up at the right time in the morning. SleepBot provides tips and recommendations to help you get a great night of sleep.
Sleep Time – Sleep Time shows your sleep cycle analysis in a monthly and week graph to help you track sleep patterns over time. The app analyzes movement while sleeping and learns to wake you up at the perfect moment of lightest sleep. Or you can use the app to set an alarm in the morning to wake up on your own schedule. After waking up, the app’s heart rate integration detects your pulse. Sleep Time can also be used to help you fall asleep thanks to the app’s soothing sounds. To use Sleep Time, simply download the app and place your smartphone in your bed.
While these sleep apps may help you get an idea of how well you are sleeping, they are not proven to provide a full analysis of your sleep behavior. Remember that a good bedroom environment plays an important role in your quality of sleep.
Are you afraid you’ll toss and turn all night? Does the fear of being unable to fall asleep prevent you from actually falling asleep? Lying awake and tossing and turning can be scary. What do you do when you can’t fall asleep? Learn how you can take the fright out of your night and get a peaceful night of sleep.
Create wind-down time at least 30 minutes before bed. Dim the lights and get yourself ready for bed. Whether this is preparing for the day ahead, making a to-do list, or doing a quiet activity, make sure to give your body time to prepare for sleep.
If you are unable to fall asleep, get out of bed. Do not lay in bed worrying about falling asleep. Instead, go into another room and do something relaxing until you feel tired. Although it may be “bedtime” our bodies may not be ready for sleep. Let yourself unwind with a quiet activity such as reading.
Establish a regular bedtime routine. Find what helps you feel sleepy and incorporate it into your bedtime routine. A cup of decaffeinated tea, breathing exercises, stretches, or a soothing face mask can create a routine that signifies to your body it’s time for sleep. Remember to stick to the same schedule, even on the weekends.
Avoid drinking and eating late at night. Limit caffeine, even in the morning, to make it easier to fall asleep at night. Eating a large, heavy meal late at night can make it more difficult to fall asleep at night. Try to avoid eating at least three hours before bed.
Get outside. Exposing yourself to sunlight during the day can help with your melatonin balance. Fresh air from a late evening walk can make you feel refreshed and ready for sleep.
Schedule “vent” time. Set aside a few minutes and jot down anything that might keep you up at night. You’ll be able to sleep knowing your thoughts, worries, and to-dos are written down and ready for you tomorrow.
Consider the quality of your mattress. A good quality mattress and comfortable pillows can make you fall and stay asleep faster. If it’s time to start shopping for a new mattress, let Serta help you with our simple and fun Mattress Selector Quiz – try it now!
Take the fear out of your night by incorporating these ideas into your bedtime routine for a peaceful night of sleep.
At lunch your friend shares the latest exercise trend. You read an article in the newspaper about keeping your heart healthy. Talk show hosts encourage you to make lifestyle changes by taking the stairs and going for walks. But after changing your habits and exercising more, you don’t feel any different. Often, an overlooked factor in health and weight loss is sleep.
Sleep has been proven to play an important role in a body’s health. Studies have shown that the quantity and quality of your sleep is related to health problems such as weight gain, cardiovascular problems, and diabetes.
Did you know?
Receiving less than the recommended amount of sleep affects growth hormone secretion that is linked to obesity. The chance of weight gain increases as the amount of hormone secretion decreases.
During the sleep cycle, blood pressure usually falls. With interrupted sleep, it affects the decline which can lead to hypertension and cardiovascular problems.
Insufficient sleep can hinder the body’s ability to use insulin. This can lead to the onset of diabetes.
Not only does sleep affect your overall health, but the reverse is true as well – an active lifestyle can help with a better night of sleep. Sleep and a healthy lifestyle go hand-in-hand for positive well-being.
For example, staying active gives you energy throughout the day and speeds up metabolism. When it’s time for sleep, your body will be ready for rest. Studies have shown that activity during the day allows your body to sleep continuously at night. If you are feeling stressed, exercise can reduce stress, in return allowing you to fall asleep easier.
To get the most out of your exercise’s effect on sleep, be sure to exercise at least three hours before bed. Cooler body temperatures help with sleep onset and it can take as long as 6 hours for your body temperature to drop after a workout. If you weren’t able to fit a rigorous exercise into your day, stretches or a few yoga exercises can help regulate breathing and relax your muscles before bed.
Sleep and exercise work together for a healthy body. A great night of sleep should be part of any exercise program. Get inspired to incorporate exercise into your daily routine with ideas from our Get Fit, Sleep Right Pinterest board. If it’s time for a new mattress to help you start sleeping better, try Serta’ Mattress Selector Quiz now!
He snores. She’s too cold. He steals the covers. She needs noise to fall asleep.
Often when couples fall in love, they also fall out of their sleep habits. Sleeping in the same bed can cause problems for many happy couples, leading them to a poor night of sleep and poor attitudes.
Every person has sleep habits needed to fall and stay asleep. Ironically, one person’s sleep habits are often the opposite of their partner’s. Before making the move to separate bedrooms, learn how to compromise for a great night of sleep – together.
The first step is to determine your sleep needs. Write down your ideal sleep environment – cooler temperature, complete darkness, no noise – and share your needs with your partner. Talk out how you can accommodate each other’s sleep needs and find solutions to any known issues. Like all other aspects of a relationship, the key is communication. Your partner may not know their sleep habits result in your inability to fall asleep.
Noise Control: If your partner enjoys listening to music before falling asleep, headphones are great solution for both parties.
Bright Lights: Reading a book before dozing off is a typical nighttime routine. If the light bothers your partner, use a nightstand light or book lamp instead of an overhead light.
Tossing and Turning: Rolling around, tossing, and turning can easily wake up your partner. If this is happening to you, it may be time for a new mattress. Serta offers a variety of mattresses with featured designed to help reduce tossing and turning AND partner disturbance. Shop our selection now.
Lack of Space: A larger bed may be the solution if blanket stealing, kicking, or rolling is occurring in your bed. These common side effects of a too-small mattress can disrupt your sleep.
Night Owls: Does your night owl partner prevent you from falling asleep? Stagger your bedtimes and then have them join you after you are in a deep sleep.
Temperature Control: A hot issue for many couples is temperature control. For those who find themselves on the chilly side, double fold the blanket on one side or use additional blankets.
Snorers: While it may seem like a common problem, snoring can be an actual health concern. See physicians if snoring is frequent and pauses are noted. If your snoring is not a serious health condition, sprays or nasal strips can help reduce snoring.
Remember, like anything else in a relationship creating a sleep environment that works for a couple is about teamwork and compromise. Be patient and accommodating – change won’t happen overnight.
Ahh spring…fresh air, longer days, and the motivation to start anew. This spring, Serta encourages you to start living a healthier, better life. Looking to get a Wellness Reboot? Start here:
- Get active. Easier said than done. It can be difficult to find the motivation to get moving, but with warmer weather and more hours of daylight, it’s the best time of the year to get into the habit of exercise. Start with something small like a walk during your lunch break or in the evening. You’ll find the fresh air does your mind good, and you’ll sleep better at night too.
- Bring in the freshness. Incorporate fresh and natural scents into your home, particularly into your bedroom. Opening the windows is the easiest way to let in fresh air. Keep a window open during the day or during a cool evening to let in a burst of sweet spring scents like new grass or blooming trees. Try adding a bouquet of fresh flowers to a nightstand or dresser in your bedroom to add color in addition to fragrance. If strong scents and allergies bother you, use essential oils to add fragrance. Mix fragrant oils with water in a spray bottle and spritz the scent into the air or on linens.
- Eat right. It’s best to finish eating at least two to three hours before bedtime. Refrain from eating heavy meals before bed to avoid a disruptive sleep due to upset stomach or indigestion. Instead, eat a full, healthy breakfast to help steer your eating habits in the right direction throughout the day. Try a breakfast of oatmeal with fruit or create a smoothie loaded with vegetables.
- Evaluate your room. Keeping your bedroom at a cool temperature is especially important during warmer months. Now is the time to invest in a new ceiling fan or air conditioner to establish the right conditions you need for sleep. Removing distractions, such as television and noise, will allow you to get a peaceful night of sleep. Don’t forget a comfortable mattress and bedding! Not only will the proper mattress give you the support you need, but it will be free of allergens that might affect your sleep quality.
Remember, there’s no better time for a Wellness Reboot than right now. How are you kick-starting your wellness this spring? For more ways to Spring into Sleep, visit our latest Pinterest board.