How to Create a Bedtime Routine as a Couple

A bedtime routine is a simple way to ensure you and your partner are getting enough sleep each night. Creating and sticking to a bedtime routine will help improve the quality of your sleep, which will positively impact the quality of your relationship.

Whether you're a night owl or an early bird, creating a bedtime routine as a couple is a great way to enjoy time together and unwind from the day. Here are some tips for building your own couples' bedtime routine.

5 STEPS FOR A BETTER BEDTIME ROUTINE:

Step 1 - Decide on a bedtime:

The first step in creating a bedtime routine as a couple is to decide on a bedtime. If one partner is an early bird and the other an owl, it's perfectly fine to have different wake-up times, but having the same bedtime will help you develop habits for winding down together at night.

If your schedules or lifestyles don't allow for the same bedtime, consider setting aside some time together before you head to sleep. That could be just 15 minutes of reading side by side before lights out, or 20 minutes of talking quietly while you lie down together.

No matter how busy you are, there's always time to set aside for your relationship — even if it's just 15 minutes at the end of each day.

Step 2 - Turn off technology:

The second step to a couples bedtime routine is to turn off technology at least 30 minutes before bedtime.

This step is about calming the mind and body down. Seeing the light from your phone or television can trick your brain into thinking that it’s the middle of the day, which will not help you sleep.

Instead, use this time to read or meditate.

There are plenty of apps you can download on your phone that can assist with meditation, such as Calm and Headspace. These apps offer guided meditations as well as sleep sounds, which can be helpful if you have a partner who snores!

If you’re not into meditation and would prefer reading over meditation before bed, we recommend using Audible. Audible is an app that provides audiobooks for purchase or rent (some are available for free through your public library). It’s super easy to use and has a wide variety of books to choose from. If you are an Amazon Prime member, you get one free book per month!

Step 3 - Improve Sleep Hygiene:

The third step to a couples bedtime routine is to work on improving your sleep hygiene.

Get your sleeping surroundings in order.

Ensure that you have the right mattress and pillows. If you don't have the right pillow, it could be causing neck issues that are keeping you up at night!

If you have a partner with snoring issues, consider using fans or white noise machines to drown out their sounds. Or maybe they need to go to the doctor to get checked out for sleep apnea.

If your bedroom is too bright (from street lights, etc.) you may need blackout curtains or shades.

Step 4 - Establish a Relaxing and Comfortable Sleep Environment:

Many people do not realize that your bedroom isn't just for sleeping. It is also a space for you to relax and rejuvenate, especially after a long day.

If you are having trouble getting to sleep at night, be sure to adjust your sleeping environment to help improve your quality of sleep.

The fourth step to a couples bedtime routine is to establish a relaxing and comfortable sleeping environment.

What does your bedroom look like? Is there clutter everywhere? Is the room clear of electronics? Do you have a comfortable mattress?

Make sure your bedroom is free of electronics such as televisions, computers and cell phones. The light emitted from these devices can affect your ability to get to sleep and stay asleep. You don't want to be lying in bed scrolling through Facebook while you should be sound asleep.

Do you have a comfortable mattress? If your bed feels too firm or too soft, it might be time for an upgrade. You may also want to consider adding new pillows and blankets which will add another layer of comfortability.

Step 5 - Ensure That You are Getting Enough Sleep:

Sleep is an essential part of health and wellness, but too often it's neglected. That's why there are so many sleep-tracking devices, apps, games and similar tools to help us get the rest we need.

If you're in a relationship, you may want to consider establishing a bedtime routine with your partner. This can be as simple as spending 15 minutes cuddling or chatting each night before going to sleep — provided that you are not discussing something stressful — but couples can get very creative with their nighttime rituals.

A good bedtime routine should also include getting rid of devices such as smartphones and laptops, since blue light from devices close to bedtime can actually make it harder for people to fall asleep. It should also include dimming lights and setting the temperature at a comfortable level for sleep.

It is normal for all couples, regardless of age, to experience challenges in their relationships from time to time. No two couples will face these challenges in the same way, but creating a bedtime routine can be helpful in fortifying the bond you have with your partner. If you and your partner have been facing challenges, it might be worth working on establishing a bedtime routine to help increase the closeness that you might be lacking.

WANT TO END BEDTIME BICKERING AND SLEEP BETTER TOGETHER?

55% of couples argue over sleep temperature differences!

If you are one of them and are looking for a solution, checkout our Twovet Couples Comforter. One side is cool (thin) and the other side is thick (warm). Both of you will stay comfortable all night long!