Good Lifestyle

Sleeping time is one of the most sacred of the day, as it is during sleep that we keep the most important memories and learnings and relax our body so that it is ready to face the next day.

If you share the bed with a partner, the sleeping time can be a little more complicated. Here are some tips to make sure your room remains a sanctuary - and don't become a battlefield.

Can we take the phone or tablet to the bed?

The short answer is no. Unless you want to go to bed just to relax, not sleep. Blue light devices such as mobile phone, tablet, television, and other screen electronic devices can keep you more alert and harm your circadian cycle (and your partner's).

According to Sleep Foundation, sleeping sleep and cycle are naturally regulated by sunrise and sunset. Exposure to blue light suppresses melatonin production, a hormone that makes us feel lethargic. When using the canvases at night, this suppression also happens, which ends up affecting us and leaving on alert.

Should we use separate sheets or covers?

It depends. If you fight all night over the blanket, it makes no sense to be both with it. This is known as the “Scandinavian sleep method”, where each person gets a blanket to have more freedom at night.

Since most Brazilian couples sleep together in the same bed, this method allows each person to regulate the body's own temperature - for example, if one feels more heat, it can use a thin sheet, while the other colder uses one comforter.

Also, if you want to go to bed early, you will not be so disturbed when your partner decides to lie down.

And separate rooms?

This is a more radical method, known as “sleep divorce”, but may be useful for some couples. “Divorce of Sleep” implies that each of you sleep in a separate room and bed to prevent one from being disturbed by the other. For example, if one of you wake up often with snoring, sleepwalking or sleep disorders, this method can help.

Having a poor quality sleep can cause numerous health problems, car accidents, greater chances of heart problems and affect immunity.

However, although it can improve sleep quality, “sleep divorce” may also end up affecting the couple's intimacy. Not to mention that it is a great privilege to have a two -bedroom house and two separate beds for one couple.

Speaking of snoring, more about noisy partners

If you snore or have a noisy partner, you know this gets in the way (and a lot) the night as a couple. Of course sleeping in separate rooms is an option for some people who have this space at home, but the ideal is to cut evil from the root - or, in this case, stop the snoring before it form.

For this, you need to understand where it comes from. Snoring can be caused by several factors such as nasal congestion, sleep apnea or overweight. The ideal is to seek medical attention to rule out problems such as sleep apnea, which has other health consequences, and disturbing at night.

According to Dr. Ahmed, Sleep Otorhinolaryngologist at Houston Methodist Hospital, in an interview with The New York Times, a sleeping expert or an otolaryngologist should be able to help.

The alarm, finally

It's time to wake up for work, and the day starts with that shrill sound. Your partner just needs to get up in half an hour, but your alarm ended up interrupting his sleep too.

According to research by the Japan National Institute of Industrial Health, high and unexpected sounds, such as an alarm, can increase blood pressure and heartbeat, increasing stress and adrenaline early in the morning.

Some tips to solve this are to let the sunlight come in the window naturally, use alarms with sounds that gradually increase and lie down early at night.