Is Your Partner Ruining Your Sleep? If So, It's Time to Try 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.

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.”

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.

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:

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 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!"