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Cuddle Before Bedtime

Some end-of-the-day snuggling may increase your zzz’s

By

Staying Sharp

Updated August 10, 2026

Updated August 10, 2026

A man and woman cuddling in a bed together

Solskin/Getty Images

Quick Win

Making a close connection with your partner before bed may improve sleep.

Try This Today

Start a daily snuggling routine with your partner.
Check in with each other for a pre-sleep conversation or take three deep breaths together to release the stressors of the day.
If you’re feeling frisky, go for it: Sex before bed may help improve overall enjoyment with life, research suggests.

Why

Hugs, gentle massage and other types of intimate touch from your significant other before bed could help improve your sleep quality, according to a study published in the Journal of Sleep Research in 2023 that analyzed data from 15,049 healthy adults with a mean age of 56. And cuddling before bed was linked to lower levels of stress and greater feelings of relationship security in a study of 143 heterosexual couples who had been together for an average of 13 years. That study was published in the Journal of Social and Personal Relationships in 2025.

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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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