Save your relationship and your sleep with the Scandinavian sleeping method

For many of us, sleep and bedtime routines can be a point of contention in our relationships. One in three Americans report that their partner negatively affects their sleep. For light sleepers, the slightest movement or change in the middle of the night will disrupt sleep. Or maybe it’s the blanket keeping you awake.

If you’re at your breaking point but aren’t ready to commit to a sleep divorce, the Scandinavian Sleep Method can provide a middle ground that can dramatically improve you and your partner’s sleep at night. Here’s how to do it.

Don’t miss our editors’ favorite sleep tips, how to tackle anxiety before bed and whether technology can help you sleep better.

What is the Scandinavian Sleep Method?

The Scandinavian sleep method is common in certain parts of the world such as Sweden, Norway, Denmark and other parts of Europe. The idea is simple: instead of sharing a blanket at night, you and your partner each have your own blanket. It’s not about avoiding intimacy or sacrificing part of your relationship. It’s all about prioritizing your sleep needs so you can both wake up rested and energized.

Most people use two single beds or duvets for the Scandinavian sleeping method. This sleeping style usually works best king mattresseswhich give the separate blankets the most space, but queen mattresses works fine for most people.

Traditionally, you forego the shared sheet for this. If you like flat sheets like me, you can always opt for two flat sheets in addition to loose blankets. There is no right or wrong way to do it.

Read more: Best duvet covers for your bed

Two duvets can help you sleep better

Sharing a comforter with your partner may not be the best option for your needs, and that’s okay. Sleeping is inherently a one-player sport. It’s not something you have to share with your partner. For many people, sharing a blanket may not be the best move for your sleep quality. One study found that sharing duvets leads to 30% more interrupted sleep.

Everyone having their own blanket eliminates the half-asleep tug-of-war, as well as all the times you wake up because you’re cold and don’t have a blanket. You can also adjust the positions at night without worrying about it affecting your partner.

Remember that the Scandinavian sleeping method is not just reserved for those who live with a blanket hog. It’s a good option for anyone who tosses and turns or has a different sleep pattern that could wake their partner.

Duvets vs comforters

Duvets and comforters are fluffy blankets that come in different thicknesses and materials for temperature regulation. A duvet is one piece, while a duvet is intended to be placed in a cover or duvet.

Duvet covers are interchangeable, so you can easily change the look of your bed without having to buy a whole new duvet set. Duvets are also easier to clean because you can remove the cover and wash it. Duvets are easier to use because they are one blanket without a cover. They are usually padded or stitched so that the material inside is securely and evenly distributed. You will not have any problems with duvets as you would with a duvet in the cover.

Which one should you use?

For the Scandinavian sleeping method, both duvets and duvets work great, as long as each partner uses their own duvets. If I had to choose between the two options, I would recommend comforters for their simplicity. If you use two duvets, you will have to do double the work of putting them back into their respective covers every time you wash the bedding, which can be inconvenient and time-consuming. Ultimately, it depends on your preferences and what will help you and your partner sleep best.

You can personalize your sleeping experience

When my boyfriend sleeps, he turns into an (almost literal) puddle of lava and kicks the blanket off to cool down. I’m not like that; I love snuggling up in my blanket all night.

Having two blankets allows personalization of the temperature. Temperature is essential when we sleep; it activates when we fall asleep and wake up. When it gets too hot or too cold, our circadian rhythm is interrupted.

If your partner is a hot sleeper and only wants to use a sheet while you like to wrap yourself in a sheet duvet burritothen you have that freedom with separate bedding. You have the choice of using a comforter, fluffy blanket or light comforter, while your partner can use nothing at all – or something more substantial, like a weighted blanket.

Will two blankets solve all your problems?

If your sleep problems are due to you or your partner’s underlying sleep disorder, using two blankets won’t solve everything, although it can help protect you from additional sleep disturbances. Sleep is essential for health. When we sleep, our body goes into charging mode. Getting enough sleep will result in better memory and concentration, a stronger immune system and better heart health. If you are not getting enough sleep at nightit’s important to find out why.

Read more: Best mattresses for a good night’s sleep

It could be as simple as using the wrong pillow or sleeping on a mattress that is too old and needs to be replaced. It could be something more serious, like sleep apnea or insomnia which can significantly disrupt your sleep. If you are not sleeping well, it is best to talk to your doctor to investigate the underlying causes.