Why More and More Couples Are Trying the Scandinavian Sleep Method
Scandinavia — the northern European region made up of Norway, Sweden and Denmark — is often considered to have the happiest residents on Earth. Maybe it's because of all the fun things that it's introduced the world to, from the Northern Lights to IKEA to ABBA. Or, maybe it's because Scandinavians are incredibly well-rested, thanks to yet another cool regional innovation: The Scandinavian sleep method, which is now gaining popularity all over the world.
“The Scandinavian sleep method is a couple-friendly bed arrangement that involves each person using a separate duvet instead of sharing one,” explains Raj Dasgupta, MD, FACP, FCCP, FAASM, chief Medical Advisor for Sleep Advisor. “It’s a common practice in Scandinavian countries to help reduce the chances of sleep disturbances and improve their temperature regulation throughout the night for a better quality slumber.”
Could sleeping like they do in Scandinavia help eliminate ZZZ-disrupting issues or the need for sleep aids in order to drift off to dreamland? We asked top sleep doctors and experts what we need to know about the Scandinavian sleep method and if it supports good sleep hygiene, plus how curious couples can give it a try.
What is the Scandinavian sleep method?
This style of snoozing might just be hitting our radar, but “this is actually something I learned about over 20 years ago on one of my early trips to Denmark with my wife,” says Michael J. Breus, PhD, a clinical psychologist with a specialty in sleep disorders and a diplomate and fellow of the American Board of Sleep Medicine. “We got to the room we were staying in, and the bed had two different duvets. They were folded so that we each basically had our own little cocoon. It was great! We loved it, and I often thought afterward about how this might work well for couples who had different temperature needs.”
The benefits
Instead of opting for a sleep divorce (where each person sleeps in a different room), this way of sleeping can tackle many of the causes of your restless nights.
It can help regulate body temperature.
The conflict over who’s too hot and who’s too cold impacts more than your relationship. It can also directly influence whether or not you get the good quality sleep. “Each partner can better control their temperature throughout the night when they have their own blanket,” says Sarah Silverman, PsyD, a behavioral sleep medicine specialist in Orlando, Florida. Sleep experts say that snoozing in a cool environment (65 degrees Fahrenheit is the sleepy sweet spot) is one of the best things you can do to ensure you get a good night's rest.
It can lead to fewer disturbances.
You can both move freely without disturbing the other (if one of you is a more active sleeper than the other), and separate bedding may actually help prevent you from moving around as much in general, Silverman adds. Sleeping under separate blankets may also help prevent dual awakenings from middle-of-the-night bathroom trips.And, if you and your partner have different bedtimes, this method could help mitigate any sleep issues caused by that, since "it’s easier for one partner to get into bed with less noise and interruption while the other partner is asleep,” Silverman points out.
The cons
Of course, the Scandinavian sleep method can't solve all of your sleeping troubles. There are some things you'll still want to keep in mind:
A lack of intimacy might feel like a challenge to some couples.
“Co-sleeping is a huge part of being in a healthy relationship for many couples, as it promotes intimacy, closeness and a sense of safety,” Silverman says. “Some couples may miss the sense of closeness that comes from sharing a single cover, which can be an important part of their bedtime routine. This method may also create a perceived barrier between partners, which could also create a sense of intimate distance." If you still want to try this sleeping style, Silverman says you can always decide to open up your personal duvet and slide in closer to your partner for temporary cuddling.
The method won’t cure issues like snoring, restless legs syndrome or sleep apnea.
Those problems should be addressed by a doctor, who can help you decide the best course of treatment or lifestyle changes that may help.
You'll have to invest in more bedding.
Bedding is expensive, and in order to make this worth, you'll have to get two separate blankets, duvets or comforters.
How to set up your bed for the Scandinavian sleep method
The beauty of this sleeping style is that you can choose whatever type of bedding is most comfortable for you, so start by each partner selecting a duvet insert that works for them individually. Many couples pick matching covers for aesthetics’ sake, while others may like the mismatched vibe. The one thing you should try to keep consistent is duvet lengths, as this makes it easier to make the bed uniformly. “Choose two duvets that match your bed size,” says Dr. Dasgupta. This usually translates to two twin size or two twin XL duvets on a standard Queen or King-sized bed.
In terms of making the bed, you'll still share the same fitted sheet that hugs the mattress, but it's typical to skip the top sheet, as it sort of counteracts the whole separate duvet factor if you're still cuddled under one sheet, says Silverman. Then, simply lay each duvet down on your respective sides and tuck them in. "The two duvets open like a book, one for each person, but the "spine" of the books are facing each other so they open to opposite sides,” Breus adds.
If you selected different types of duvet inserts or duvet covers with contrasting colors or patterns, you can throw a pretty blanket on top of both when making your bed in the morning to hide the divide, Silverman suggests.
The bottom line
The Scandinavian sleep method can be a cozy, comfy and hassle-free way to share a bed with the one you love – and it may help you get better quality sleep in the long run. As Breus sums up: “It may not solve all of your sleep issues, but it’s worth a try!"
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