Hello everyone and welcome.
Let's make you all expert sleepers with the power of you and your partner.
What I want to share with you today goes beyond the usual sleep hygiene tips of no caffeine before bedtime and avoiding blue light.
We all know that not the best habits to have before going to bed.
I'm here today to talk about how a healthy relationship routine can significantly improve your sleep quality.
So yes,
Love can actually help you sleep better.
Let's get started so you can enjoy a restful sleep tonight.
To start with,
Let's talk about comfort.
It's no secret that feeling secure and connected in your relationship can make you feel more at peace.
And when you're at peace,
What happens?
Your body isn't pumped full of stress hormones.
Instead,
You can relax and easily drift off into dreamland.
The opposite of course goes when you're in an argument with your partner right before going to bed.
Relaxing and easily drifting off into dreamland might not be on the cards right away.
Let me give you an example from a client of mine,
Sarah and Tom.
They used to go to bed at different times and they often felt disconnected because of their opposite schedules.
It's important to mention here that both of them were at home and they choose to go to bed at different times.
And on top of the emotional disconnect,
They also,
Both of them,
Mentioned a poor quality of sleep.
So the first thing they did was to synchronize their bedtime routines.
And once they synchronized their bedtime routines,
Winding down together,
Sharing their day,
And even reading a book in bed,
They found not only did their relationship improve,
But they also slept much better.
It's amazing how a little pillow talk can replace counting sheep,
Isn't it?
So why does synchronizing your bedtime routine work so well?
Because it's not just about going to bed at the same time,
It's about creating rituals that help you both wind down and connect before sleep.
Whether it's discussing the highs and lows of your day,
Planning your next vacation,
Or sharing what you're grateful for.
It's about quality time,
Creating emotional intimacy.
It's not about the quantity,
To talk for half an hour,
But the quality of your talk,
That both of you feel comfortable talking about your happiness,
About your worries,
About your ideas,
Without judgment.
Because discussing your worries or the highlights of your day isn't just good for your relationship,
It's good for your brain too.
You see,
Offloading your thoughts helps you clear your mind and prepares you for a good night's sleep.
So don't go into deep emotional discussions,
As this can have the opposite effect and takes a lot of time and brain space,
Which you might not have late at night.
And for those of you who like to play,
A fun activity you can try about an hour before you go to bed.
You write down any worries on a piece of paper.
Then you take turns reading them aloud and toss them into the bin.
It's a lovely and playful way to throw your stresses away,
Literally.
You clear your mind and settle into calmness for a peaceful night.
Another client example are Lisa and Mark,
A couple who introduced a cuddle alarm into their routine.
What they did is every night before sleep,
They would spend a few minutes holding each other in a tight embrace.
This simple act not only brought them closer,
But also helped them feel more relaxed and secure,
Easing the transition into sleep.
So why is cuddling such a great way to fall asleep?
Because a simple touch,
Like a good night kiss or a cuddle,
Releases oxytocin.
This hormone isn't just good for the mood,
It also promotes sleep.
I like to call it the cuddle cure for insomnia.
And usually what happens while cuddling is that you synchronize your breathing with your partner.
If this doesn't happen naturally for you,
Pay attention and try to synchronize it.
By connecting physically,
Cuddling and breathing,
You also connect emotionally,
As it gives you a feeling of safety and belonging.
Additionally to a bedtime routine that includes meaningful conversations,
Stress relief games,
And a physical and emotional connection,
You could keep your bedroom environment dedicated to sleeping,
As well as keeping it cool,
Keeping it dark,
And keeping the lively debates for the morning coffee.
Let's recap.
A happy relationship does more than just please your heart.
It can significantly improve your sleep quality.
Embrace the night not just as time to rest,
But as a time and opportunity to strengthen the emotional bond between you and your partner.
And that only leaves me to wish you,
May your nights be as restful as your days are filled with joy.
Thank you,
And sweet dreams.
