The Science Of Sleeping Together

The science of sleeping together The National Institutes of Health recommend 7-8 hours of sleep for all adults, but there's no scientifically determined number. How much sleep are we really getting? 8. 58% of men 43% of women 8% of men 34% of women reported 7 hours reported 7 hours reported 8 hours reported 8 hours Who's getting enough sleep? 49% of men said they got more sleep than they needed 37% of women said they got more sleep than they needed 50% reported feeling tired, fatigued or not up to par at least one day a week. Of those people... 47% have problems in their relationship due to their or their partner's sleep disorders (versus 20% in the group that said they rarely/never experienced fatigue) 29% have had their intimate relationship affected because of being too sleepy (versus 8% in the group that said they rarely/never experienced fatigue) Now... combine all of these biological differences into one bed. 61% of respondents slept with a significant other 12% sleep most nights with a pet 5% sleep with their children The common sleep 'crimes' A symphony of snoring Snoring affects approximately 90 million people each year in the United States. Solution: Take your partner to see a specialist if there's a chance of a medical problem. Z Zz Other solutions that mitigate less serious snoring are weight loss and avoiding alcohol, ear plugs (for the snoring "victim"), pillows to prop up the snorer or staggered sleep times. Ideally, the non-snoring person should go to bed before the snorer; that way, he or she is already in deep sleep before the symphony begins. Sleep Number even offers FlexFit™ adjustable base options for you and your partner, which allows you to tailor the firmness and elevation on each side of the bed to your individual preference. The Snore feature may temporarily relieve common mild snoring in healthy adults. Night owls and day larks What time do you call this? 55% percent reported being morning people ("larks") 41% percent reported being night people ("owls") Solution: You don't need to become a lark or owl to satisfy your partner's needs, but you should find a mutual time to retire to bed in order to establish intimacy and wind down from your day. Bedsheet thievery A problem that plagues every co-sleeper. Solution: Don't resign yourself to separate beds just yet. Try separate sheeting with one comforter or overlay on top. That way, each sleeper has his or her own blanket, so if one person tends to get hot throughout the night, he or she can strip layers in a way that doesn't disrupt the bed partner. Too hot? Too cold? °C We all have our own preferences for room temperature while sleeping. 60 140. 130 50 120 110. 40 Solution: Keep the bedroom at the expert recommended temperature: between 68 and 70 degrees. 100 90. 30 80 70 20 60 10 50. 40. 30. It's slightly cooler than regular room temperature. For a next-level solution, add the Sleep Number® DualTempTM layer to any mattress. This allows you to cool and heat each side of the bed individually so you can sleep exactly the way you want. 20 -10 10. 0. -20 -10 -20 -30 -30. 40 40 FLUUUUUUSHI Not Again! Gotta go right now! Your partner gets up to use the bathroom or tosses and turns every few minutes. Solution: If the mover-and-shaker has a chronic problem, consult a physician about possible insomnia. For the interrupted sleeper: don't sit there and stew about your loss of sleep. Get out of bed, do a non-stimulating activity to distract yourself and try to wind down until you fall back asleep. Also, consider buying a bed that is large enough or specifically engineered to minimize disturbances in the night. SNOOOO000OR! Unwelcome guests Wiggly guests in your bed are a surefire way to ruin a night's sleep. Solution: Try not to sleep with pets. Dander and allergens not to mention your critter's movements can really disrupt your sleep. As for kids, it's up to you and your partner to discuss what works for you. The bottom line is that when couples collaborate on this decision, everyone wins. If one bed partner is losing sleep over your little guest, it might be worth a discussion. And now for your best night's sleep... Ten Tips for a Great Night's Sleep Not getting 8 hours of sleep a night? Don't despair. These tips from the experts at Sleep Number can help you fall asleep more easily and sleep more soundly. 10 1. Keep a regular sleep schedule 2. Dim the lights 3. Relax and unwind 4. No screens near bedtime 5. Keep your bedroom dark, quiet and cool 6. Exercise regularly 7. Eat a balanced diet EEMC 8. Eliminate caffeine after noon 9. Consume alcohol in moderation 10. Use the right mattress, pillow and bedding