Disrupted Rest: Partner's Actions Interfering with Quality Sleep
The agony of being woken up by your partner's nocturnal turbulence - the snoring, the rumbling, the restless tossing and turning - no need to suffer alone, partner! And if you're a lady, apparently you're not! Sleep experts often find women reaching out for help when shared sleep is disrupted.
According to Kneginja Richter, chief physician at CuraMed day clinic in Nuremberg, it's typical for women to have difficulties falling asleep due to their partners' disturbing nighttime habits. The result? Dark circles, constant yawning, and sluggishness the following day. This is because their sleep wasn't restorative enough.
Men and Women: Different Sleep Disruptions
Women are more likely to wake up easily and react sensitively to noises during certain life phases like puberty, pregnancy, motherhood, or menopause. The culprit? Hormonal changes that make them more sensitive to sleep disruptions, says Richter. On the other hand, men are more prone to obstructive sleep apnea - nocturnal breathing pauses, leading to snoring. This can be attributed to their larger neck circumference and more visceral belly fat.
When Distance Helps
Couples sleeping in the same bed despite facing sleep frustrations might be driven by the "cuddle hormone" oxytocin, which is released during the REM sleep phase and with familiar body contact. This hormone might explain why, even though women have poorer sleep, they still prefer sharing the bed with their partners.
However, the "cuddle hormone" isn't the solution for all sleep woes. If one partner struggles with nighttime disturbances, some practical steps can be taken.
- Earplugs and White Noise: High-quality earplugs can effectively block out snoring noise. Alternatively, white noise machines or apps can create a consistent background sound, masking snoring disturbances.
- Sleeping Time Adjustments: Try scheduling your bedtime earlier than your partner to avoid the disruption.
- Upgrade Your Bed: Opt for a broader bed (2 meters or 2.20 meters) to ensure each partner has their personal sleep zone. The saying, "Don't get too close to your own ears," applies here. Pairing separate mattresses might also be beneficial if one partner rolls and moves a lot during sleep.
- If the above measures don't work: Consider moving to separate beds. This might seem like a relationship issue, but it can actually boost sleep quality, well-being, and even sexual satisfaction, ultimately enhancing the partnership.
In the face of nighttime interruptions, the cliché "distance makes the heart grow fonder" might just hold true for your sleep!
- Despite the potential disturbances caused by their partners, women are more likely to seek help from sleep experts during certain life phases due to increased sensitivity to sleep disruptions caused by hormonal changes.
- Men, on the other hand, are more prone to obstructive sleep apnea, which can lead to nocturnal breathing pauses and snoring, often due to a larger neck circumference and more visceral belly fat.
- The "cuddle hormone" oxytocin, released during the REM sleep phase and with familiar body contact, might explain why women, despite poorer sleep, still prefer sharing the bed with their partners.
- To address sleep woes caused by shared sleep disruptions, practical steps such as using earplugs or white noise machines, adjusting bedtimes, upgrading your bed, or even moving to separate beds can be taken, mainly to improve sleep quality, well-being, and, in turn, the partnership.
