The Scandinavian Sleep Method Could Improve Your Sleep—And Your Relationship
The TikTok-viral Scandinavian sleep method could be the answer to achieving restful, deep sleep with ... More a partner.
'The Scandinavian sleep method offers a surprisingly simple solution to a very common issue: disturbed sleep from your bed partner,' says Dr. Michael Gradisar, Ph.D., head of sleep science at Sleep Cycle. Below, we detail how to do the Scandinavian sleep method, outline the pros and cons of the arrangement and offer expert tips for restful co-sleeping.
The Scandinavian sleep method still allows you and your partner to share a bed, but that's where the sharing ends: the technique requires each individual to have their own duvet. 'This approach can help mitigate problems related to temperature differences and your partner's nighttime movements,' says Gradisar.
As with many other buzzy sleep hacks, the Scandinavian sleep method has recently gained popularity on social media. In October 2023, influencer Erica Stolman Dowdy posted a viral TikTok showing her switching out her single duvet in favor of the Scandinavian sleep method. She noted that when her and her husband stayed in Copenhagen, Denmark, they always slept with two separate twin duvets and their sleep improved for the better. The method continues to remain popular among TikTok users, although many Northern European countries have been employing the arrangement in their bedrooms long before it became a social media trend.
There are several benefits that the Scandinavian sleep method offers, all of which can promote better sleep for couples. We spoke to two sleep experts to learn how the technique can make sharing a bed more restful.
Whether you sleep hot and your partner sleeps cold, or vice versa, having your own duvet or comforter allows you to maintain your ideal temperature throughout the night. 'When each person has their own comforter, they're less likely to wake due to being too hot,' says Gradisar.
Hot sleepers can opt for a cooling duvet insert while those who tend to run chilly can keep warm with a 750 down fill power duvet . Dr. Jade Wu, Ph.D., a sleep psychologist and expert at Mattress Firm, says that her perimenopausal and menopausal patients especially like the Scandinavian sleep method for dealing with nightly temperature fluctuations.
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For many couples, the root of poor co-sleeping is disruption caused by their partner's movements. Having separate bedding helps to alleviate this problem by minimizing motion transfer caused by restless sleep and other tossing and turning. This is also helpful for couples with differing sleep schedules, allowing one to easily get in and out of bed when needed without waking up their partner.
'Sleep divorce refers to when couples choose to sleep in separate beds or bedrooms to preserve their sleep quality,' says Gradisar. The Scandinavian sleep method is a considerably less expensive alternative to two beds and it lets couples continue to co-sleep, which might be a priority for some relationships.
Both Gradisar and Wu agree that there are limited cons to using the Scandinavian sleep method, and that the positives far outweigh the negatives. Still, there are a few drawbacks one might encounter when trying this method.
The logistics of cuddling and spooning are certainly easier when sharing a singular duvet, and some might worry the Scandinavian sleep method might hinder intimacy. 'Some couples associate sharing a single blanket with intimacy, and the idea of sleeping separately, even just by using different covers, might seem like it reduces that physical connection,' says Gradisar.
It's still possible to maintain intimacy using the Scandinavian sleep method, like sharing a duvet before retiring to your respective bedding when it's time to go to sleep. Besides, better sleep often means a better relationship overall. 'You'll likely be in a better mood, have more energy and feel more connected when you're well-rested,' says Gradisar.
Two duvets won't lighten your laundry load, and the process of making your bed might take a little longer than it did pre-Scandinavian sleep method. It also might be slightly more difficult to achieve a cohesive look with two duvet covers, particularly if you and your partner opt for different styles. One solution is to disguise the duvets by placing a blanket or quilt over them, or stow them away when not in use and choose different bedding for your daytime décor.
While the Scandinavian sleep method can resolve disagreements in nightly temperatures or disturbances caused by occasional tossing and turning, there are certain sleep issues it isn't capable of addressing—think sleep apnea, excessive snoring or restless legs syndrome. Ultimately, you're still sharing a bed when using the technique, and separate duvets won't do much to lessen more disruptive, repetitive movements or loud snoring.
If you're ready to sleep like a Scandi, here are the simple steps to outfit your bed using the Scandinavian sleep method.
The Scandinavian sleep method isn't the only thing you can do to achieve sound sleep with your partner. These expert-approved tips can make co-sleeping more productive.
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The Forbes Vetted sleep team is dedicated to finding the best sleep products for a sound night of rest. Our sleep experts have spent countless hours testing and researching the best mattresses, pillows and sunrise alarm clocks, all in the name of better slumber.
The Scandi blanket method is another term for the Scandinavian sleep method. In this arrangement, couples share a bed but use two separate duvets or blankets to minimize sleep disruption.
Scandinavians sleep with two duvets to prevent disrupting their partner while they sleep. Having their own duvet allows them to choose one that best fits their sleep style and preferences, while still making it possible to share a bed.
The best comforter size for Scandinavian sleep depends on the size of your mattress, but generally a twin or twin XL work best. If you have a king mattress, a twin XL will likely be most suitable as it's about half the size of a king.
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