Tossing and turning every night can be really draining, especially when you’re not the only one in the bed.
Not only are you losing those valuable zzzz’s but the person next to you is as well.
According to Dr. Matthew Mingrone, lead physician at the EOS Sleep California centers, there are steps you can take to ensure a better night’s sleep for both you and your partner.
He offers the following tips for the sleep-deprived:
Control your Nutrition and Environment:
First, timing of the evening meal is important. One should eat no sooner than three hours prior to bedtime. This is important to allow the stomach to empty.
Related: Natural Ways to Look Less Tired
Chamomile tea has been found to be soothing for some but be careful with the timing of its consumption as to allow proper stomach emptying before lying down at bedtime.
Melatonin as a natural supplement has been helpful for some but no supplement should be taken without the prior approval from your obstetrician.
Establish a sleep routine to prepare for a good night's sleep:
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Unplug an hour before bedtime. That means avoiding email, texting, computer usage, etc. The artificial light produced from cell phones, PDA's and computers can inhibit the natural sleep promoting hormone of serotonin from being produced in the brain.
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Ensure you have the right environment for sleep-a comfortable bed, a bedroom that is cool, dark, and quiet, and free from too much artificial light.
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Stick to a strict sleep schedule. Try to allow for at least 8 hours of sleep nightly. Keep a consistent routine especially in terms of time to bed and time to awake.
Related: Why Am I SO Tired? Top 7 Reasons
Talk to your partner
If your bed-partner snores and it's disrupting your sleep, please talk to him/her openly.
Encourage him/her to seek medical attention. Today, there are treatments available which are simple, safe, effective and convenient.
Seek a sleep specialist who understands the upper airway anatomy (such as a board certified otolaryngologist) and get evaluated.
Testing has never been easier. More than likely, if warranted, a home sleep test can be performed in the comfort of your own room. You will be saving your relationship and perhaps even saving the snorer's life!
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Tara Weng is the national editor of parenting and health for GalTime. She is also a media consultant with a focus on medical and consumer topics. Her professional experience includes a stint as a medical/features producer at the NBC affiliate in Boston, MA and a media relations position at a top teaching hospital in Boston. Tara has also done public relations consulting work and has written for several online and print media outlets. She is a wife and a mother to two children (who are fantastic) and an enthusiastic New England sports fan.
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