Written by Jill Zwarensteyn, Senior Editor
Scandinavian countries like Denmark, Norway, and Sweden are ranked among the happiest in the world.1 While many of us may look to these countries for ways to improve our mental health, there’s another trend inspired by Scandinavia that may boost your sleep health.
The Scandinavian Sleep Method has been a trending topic across news sites and social media. This sleep style is poised as a solution for couples who struggle to sleep together but want to avoid sleeping in separate beds.
What’s the Scandinavian Sleep Method?
The Scandinavian Sleep Method is when a couple shares a bed, but each partner has their own duvet or comforter. The trend got its name because it’s popular in Scandinavian countries. While it’s been common practice over there, this sleep method recently became popular stateside after this viral TikTok post from Cecilia Blomdahl, a Swedish influencer who now resides in Norway.
The purpose behind this sleeping style is to eliminate certain disturbances that can happen when sharing a bed, such as fighting over the covers.
As a sleep health editor, I was curious as to whether there’s something to this, so I set out to try the Scandinavian Sleep Method for myself. For one week, my husband used our comforter, while I used a separate blanket.
One of my colleagues, Andrew Warren, and his fiancé also tried this for a week to give us a broader range of experiences and feedback. His fiancé used their normal comforter, and he used one from their guest bed.
Pros and Cons of the Scandinavian Sleep Method
What We Liked
- No fighting over the covers – This was hands down my favorite part. Since my husband often pulls the covers, it wakes me up, but when we tried this method, I didn’t have to worry about that.
- More cooling – This was a surprising find. My husband is a hot sleeper and we live in Los Angeles, so a cool space isn’t easy to come by unless we run the AC all night. However, being separated by our individual covers helped block his body heat, so I didn’t feel as warm.
- More customization – I also appreciated that this sleep method lets you customize your bedding more. Since I was only doing a trial run, I didn’t go out and buy a new comforter, but if we were to commit to it long-term, I would go find something that works great for me. Whether it’s a particular type of fabric, feel, or look, you are free to choose what you prefer for your side of the bed.
- Better sleep – While Andrew didn’t notice much of a difference in his sleep quality or how long it took him to fall asleep, his partner felt she slept better during this experiment because he said he tends to pull the covers to his side and that the movement wakes her up.
What We Didn’t Like
- How it looks – This was the biggest drawback for me. I didn’t like the look of two separate covers on the bed side by side. Granted, our guests aren’t getting tours of our bedroom, but I just didn’t care for the look, even if it’s only us who would see it.
- The extra cost – If you decide to pursue this method, then you’ll probably have to shell out for a new comforter or duvet (if you don’t already have an extra one). Sure, they’re not the most expensive item out there, but it’s still extra money you’d have to spend.
- Can’t easily cuddle – This was my husband’s feedback. He didn’t like that it wasn’t as easy to cuddle if we wanted to. Cuddling is important to many couples, so it’s understandable this could be a downside. However, if you and your partner don’t like to cuddle in bed much, it’s probably not much of a concern.
- It won’t cover all your sleep problems – There are limitations to how much this method can help sleep-related issues among couples. My husband occasionally snores, and the reality was that having my own blanket didn’t help me be less distracted by it. In cases where noise is the problem, a sleep divorce might be the better route.
“While it was a fun experiment, I think we will go back to just using one comforter that we both like.”
Andrew Warren
Reasons to Try the Scandinavian Sleep Method
1. Fewer Nighttime Disruptions
Having your own blanket or duvet could help eliminate nighttime disturbances that impact your sleep, such as fighting over the covers or tossing and turning. If you have your own cover, you don’t need to worry about your partner pulling it in the middle of the night, and the separation between the covers creates a barrier if someone moves around a lot.
2. Temperature Regulation
If you don’t sleep right beside someone, then you won’t get that extra body heat, which could be super helpful if you struggle with feeling too warm at night. Plus, you can buy a specialized cooling blanket for your side to further help with temperature regulation.
3. Cheaper than a Sleep Divorce
Another reason to try this out? It’s not nearly as expensive as doing a sleep divorce, which is when couples sleep in separate beds or bedrooms to get better rest. Doing a sleep divorce means you’d have to invest in a whole new bed space, including the frame, mattress, pillows, and bedding, whereas, in the case of the Scandinavian Sleep Method, you’d only need to purchase a new cover.
How to Make Your Bed Using the Scandinavian Sleep Method
First, you have to consider the type of bed you have. This method can be especially easy for couples who already share a split-king-size bed since these beds are already separated in the middle. Most couples, however, will probably have a traditional queen- or king-size bed, so we’ll review how to set up a traditional mattress.
Step 1: Purchase Two Comforters or Duvets
You and your partner will each need to find a comforter or duvet you want to use. If you have an extra one around your home, you can use that. Otherwise, it’s a great opportunity to invest in a new comforter or duvet cover that will cater more to your needs and preferences.
Step 2: Decide If You Will Use a Top Sheet
A top sheet goes between the sleeper(s) and the cover. Usually, the Scandinavian Sleep Method involves removing this top sheet, but some couples may prefer to keep the sheet. For my testing, we kept the top sheet. If you don’t use a top sheet, you’ll have to wash your covers weekly as you would with a sheet since your skin is directly in contact with the material.
Step 3: Make the Bed
To make your bed, you’ll want to place each comforter/duvet on the mattress. These covers will probably overlap a bit since they’d otherwise hang too far off the bed. If you’d rather not see where they overlap in the middle, you can put a blanket over this area when the bed isn’t in use.
Tips for Improving the Scandinavian Sleep Method
If you haven’t tried this yet and are concerned about the cons mentioned above, there are ways to improve these for a better experience.
- Getting matching covers – If you’re like me and not crazy about the idea of two widely different covers, you can modify this by just getting two matching sets. This way, even though the covers are still separated, they’ll look more uniform since they’re identical.
- Shop frugal – If you’ve got to shell out money for another cover to make this work, consider buying a budget-friendly one rather than something luxurious. You can easily find cheaper comforters under $50 that won’t set you back much.
- Make time for cuddling before sleep – If you’re concerned about this method getting in the way of cuddling, that doesn’t mean you need to avoid it altogether. Instead, set aside some time before you’re ready to sleep to cuddle and connect, whether it’s in bed or on the couch.
Final Word of Advice
While visiting Europe this year, I asked a fellow traveler from Denmark about this very method since this topic has been trending stateside, and she reiterated that it’s totally normal over there. So, considering how happy those Scandinavian countries are, maybe there’s something to this sleep method.
At the end of the day, you should do what works best for you and your partner. For some couples, it’s just not feasible, but for others, it could be a path to more restful sleep. In some cases, a sleep divorce might be needed instead.
The Advisor Says
I recommend trying this out for at least a week without making any new purchases to see if you like it. Then, if you do, you can go out and get that other comforter.
Jill Zwarensteyn
Senior Editor
About Author
Jill Zwarensteyn is the senior editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.
Combination Sleeper
Education & Credentials
- Certified Sleep Science Coach
References:
- “Why are Nordic Countries So Happy?”. Business Review at Berkeley. 2023.