5 Tips for Sleeping Well with a Partner

Sharing a bed with your SO isn't always easy. From snoring to blanket wrestling, it can be hard to get a good night's sleep when someone else is there. Thankfully, these tips are here to save the day…or should we say night?


We all know communication is key in a relationship. But have you ever had a conversation with your partner about their ideal sleep habits? These questions can help you start a discussion that leads to better sleep for you both:

What's your ideal bedroom temperature? For adults, many sleep experts recommend setting the thermostat to 60-67° as this range is believed to support REM sleep. However, the exact temperature within this range varies from person to person so it's important to find a point that works for both of you.

Would you prefer to cuddle before or while sleeping? You're not imagining it: cuddling is scientifically good for your relationship. It encourages the release of oxytocin, often called the “love hormone”, which research has found can make people more empathetic and emotionally open. However, if one or both of you find it difficult to sleep while making contact like this, it may be best to cuddle before attempting sleep rather than during. 

What sleep positions do you like or dislike? Try being open and honest here, and avoid taking answers personally. Your favorite couple's sleep position may not work for your partner and that's okay. That just means tonight you can try something different to find the perfect position for you as individuals and as a couple!

Move Together

While vigorous exercise right before bed is best avoided as it raises your heart rate and body temperature, numerous studies have shown that light movement can reduce the amount of time it takes you to fall asleep at night and increase sleep time and quality. We think these gentle stretches from Pilates instructor Helen Phelan are a great option for evenings.

Share Sleep Rituals 

We've spoken plenty about the benefits of building a nighttime routine that involves replacing screen time with calming activities like a guided meditation or a mug of calming tea. So why not include your partner in your rituals? Practicing these activities together consistently can help signal to your bodies that it's time for bed and help regulate both of your inner clocks. Plus, if your days are typically busy, this provides the perfect opportunity to enjoy quality, relationship-strengthening time together!

To take this one step further, sleep researcher Wendy Troxel recommends trying an activity called 'High, Low, Compliment'. Simply lie down in bed with your partner and take turns sharing the best part of your day, something that could be improved, and a compliment for each other. It's a simple practice that can help encourage reflection, gratitude, and connection.

Try Some Separation

Don't worry, we're not contradicting our last point! You can still enjoy sleep rituals together but a little separation at nighttime is also perfectly normal and often beneficial. 

For example, if you're finding there's a tug of war each night over the blankets, purchasing separate duvets can help each person sleep how they wish without disrupting the other. Similarly, while the average time it takes to fall asleep is believed to be about 30 minutes, some people can take much longer. If this sounds like you, it may make sense to climb into bed a little later than your partner to give everyone the best chance of nodding off. 

Reach for Supplements

Sometimes, sharing a bed with your partner isn't the problem; it's simply falling (and staying) asleep itself. That's where clean, plant-based supplements come in. Whether you prefer tinctures or gummiespatches or powders, we recommend trying supplements with the following soothing ingredients:


  • CBN: Like CBD, CBN (short for cannabinol) is a compound found in the cannabis plant. This specific compound has been known to promote deep, restful sleep.  
  • Chamomile: Calming chamomile, a member of the daisy family, has long been used to reduce anxiety and encourage sleep.
  • L-theanine: Derived from green and black teas as well as certain types of mushrooms, l-theanine is an amino acid that can help you manage stress and fall asleep.
  • Lavender: Used in ancient times as a holy herb, lavender is a sweet-scented flowering plant in the mint family. Today, lavender can be found in teas, supplements, lotions, and more crafted to help you slip into a state of pure relaxation.
  • Melatonin: Melatonin is a hormone that's responsible for regulating night and day cycles so your body understands when to fall asleep and when to wake up. Although this hormone occurs naturally in the body, those who have low levels of melatonin can benefit from melatonin-infused supplements to help them recalibrate, especially while experiencing jet lag or adjusting to a new schedule.
  • Valerian root: Used in traditional medicine systems for at least 2,000 years, valerian is a flowering plant whose root contains acids and antioxidants known to encourage healthy sleep.


Searching for more sleep tips? Explore The Drop today to keep learning!

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