5 Signs You Need a Sleep Divorce: Tips for a Better Night's Rest

We've consulted with various sleep experts on how to achieve optimal sleep, including the concept of sleep divorce and the effectiveness of supplements such as melatonin and magnesium.

Some of their best tips for achieving a restful night's sleep include:

4 tips for a good night's rest from sleep experts

1. Consider these 5 signs you might need a sleep divorce

According to Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis, a sleep divorce is not as extreme as it may seem. It involves sleeping separately from your partner, either in separate beds or separate bedrooms, to improve sleep quality.

"Harris advised that couples should sometimes prioritize their relationship and health, which does not indicate any issues in their relationship."

If you and/or your partner are considering a sleep divorce, it may be helpful to discuss your options with a healthcare professional or therapist.

• Snore loudly
• Have different sleep patterns/schedules (early bird vs. night owl)
• Move a lot while sleeping
• Are a light sleeper or find that alarms interrupt your sleep
• We have different preferences when it comes to temperature, bedding, etc.

To resolve sleeping issues, Harris recommended first attempting to solve the problem peacefully while sleeping in the same bed. If a sleep divorce is decided, it should be a mutual agreement presented respectfully and involve similar sleeping arrangements.

2. Try a sleep expert's bedtime routine

In 2022, Dr. Richard Schwab, head of the sleep medicine division at the University of Pennsylvania Perelman School of Medicine, disclosed his sleep routine to Make It.

Schwab believes that going to bed and waking up at the same time every day is the most crucial aspect of managing his sleep.

He typically goes to bed at 11:30 p.m. and gets up at 6:30 a.m.

Through trial and error, Schwab discovered that he requires approximately six to seven and a half hours of sleep each night, and if he doesn't get that amount, he will feel sleepy.

To ensure optimal sleep, Schwab advised adjusting the room ambiance by selecting the ideal temperature and light exposure. Additionally, he purchased a larger bed to accommodate his family.

If you're a night owl with a 9-to-5 job, consider making these simple changes.

Rebecca Robbins, an assistant professor of medicine at Harvard Medical School's Division of Sleep Medicine, stated in December 2023 that we all have a slight genetic predisposition to being either a morning person or an evening person.

The common 9-to-5 work schedule can be challenging for night owls whose internal clocks don't align with it.

Robbins offers seven strategies for thriving at work as a night owl.

• Head outdoors and get enough sun exposure during the day
• Avoid caffeine in the afternoon
• Aim to follow the same sleep and wake time daily
• Use blue light devices like "happy lights" at work
• Workout in the morning
• Get certain things done in the evening like passion projects
• See if you can change your work schedule

4. Remember melatonin is a bit more effective for sleep than magnesium

According to licensed clinical psychologist Shelby Harris, among two widely advertised sleep supplements, one is more effective.

According to Harris, who spoke in February, melatonin is the most common natural sleep aid that can help gradually shift the body's circadian rhythm when taken properly.

"It's crucial to practice good sleep hygiene and habits prior to using magnesium or melatonin for sleep."

These are some suggestions Harris shared for developing good sleep hygiene:

• Stick to a consistent sleep schedule
• Relax before you plan to go to bed
• Stay off of your electronic devices directly before bedtime
• Don't drink caffeine at least eight hours before sleeping

By incorporating these practices, you can boost your body's natural melatonin production, which can aid in falling asleep more easily.

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