As nights draw in and temperatures fall, many Britons are struggling with disrupted sleep. For couples sharing a bed, snoring and late-night screen use are among the biggest sources of disturbance. Adjustable bed retailer Willowbrook has shared guidance on improving sleep quality, noting that sleeping positions, seasonal changes, and bedroom comfort all play a role.
Snoring and Sleep Disruption
Snoring remains widespread in the UK and affects both the snorer and their partner. The British Snoring and Sleep Apnoea Association reports that around 15 million people snore, with 52% of people sharing a bed with someone who snores. This impacts more than 30 million individuals each night. Such disturbances are linked to daytime fatigue, reduced concentration, and strained relationships.
Cutting out habits such as smoking or excessive drinking can help reduce snoring. Sleeping position also plays a significant part. The NHS recommends sleeping on one side, as this helps keep the airway open and prevents the tongue and soft palate from collapsing backwards. However, maintaining this position in a standard bed can be difficult.
Willowbrook suggests that those struggling with snoring consider an adjustable bed, which helps sleepers remain comfortably on their side. Dual adjustable beds also allow partners to sleep in different positions. With more than 28 years of experience in handcrafted adjustable beds, the company highlights how these solutions can improve rest for couples.
The impact of technology in the bedroom
Technology continues to influence bedtime routines. Many people use phones as alarms or for white noise, but active scrolling can disrupt sleep because devices are designed to stimulate users. Blue light emitted from screens mimics daylight and affects the circadian rhythm. Research shows it can suppress melatonin, a hormone that supports restful sleep.
Harvard Health notes that blue light suppresses melatonin for about twice as long as green light of similar brightness, shifting circadian rhythms by up to three hours. Even dim light of around eight lux can interfere with melatonin secretion. Studies from the National Library of Medicine confirm that blue light exposure in the evening makes it harder to wind down.
If a partner scrolls beside you in bed, this can also affect your sleep. Simple steps such as using night mode filters or setting devices aside at least an hour before bedtime can help promote healthier sleep patterns.
Seasonal temperature changes
Seasonal shifts influence sleep quality, making bedroom temperature an important factor. Those sharing a bed also share body heat, so using the right mattress and duvet for the time of year can make a significant difference. Fresh air circulation plays a role as well.
Opening a window for 15 minutes in the morning and again before bedtime can improve air quality and create a more temperate environment. Research shows that increased airflow raises blood oxygen levels, enhances sleep depth, and reduces nighttime awakenings. A 2015 study found that lower carbon dioxide levels improved perceived freshness and next-day performance. In cooler months, ventilation can also boost serotonin levels, aiding relaxation.
Expert insight
Darren Cole, group marketing manager at Willowbrook, says: “Sleeping positions have a huge impact on your sleep, and we’ve seen first-hand that an adjustable bed can genuinely be life-changing for so many people, not only helping them get a good night’s sleep but also supporting their partner too so they can both sleep in a comfortable position. Snoring can often disrupt sleep for many people, so getting in the correct position can make a huge difference to your sleep.”
Willowbrook offers free in-home demonstrations for those seeking tailored solutions. By adopting evidence-based adjustments and healthier bedtime habits, individuals and couples can achieve deeper, more restorative sleep despite common disruptions such as snoring and blue light exposure.
