It’s very important to spend some time with your partner before you go to sleep. It doesn’t matter how much time you have to spend together — an hour or just a few minutes. If it’s just the 2 of you enjoying each other, talking, and showing your love, that is all you need.
Switch your phones to silent mode, and put them away.
Social media dependency suppresses the release of oxytocin in your body. This hormone is responsible for emotional intimacy and bonding. Psychotherapist Carol Carey advises following a simple rule: turn off your phones, or put them away at 9 p.m. on the dot
Forget about work
Try to forget about work, and stop checking your work email when you are in bed. It’s so much better to spend that time together and to have some rest so you can be productive at work tomorrow. Pillow talk connects couples emotionally, helps you forget about problems, and makes you feel relaxed. Avoid talking about work, financial troubles, or anything else that could make your partner feel worried
Go to bed at the same time as your partner
Follow a routine.
Following the same bedtime routine every day helps you to sleep better. While following a familiar routine, your brain receives a signal of the approaching bedtime and prepares your body for sleep. If you follow the same routine together with your partner, it will make your relationship more intimate and trustworthy.
Have a heart-to-heart talk