The Scandinavian Sleep Method: The Secret to Better Sleep and a Happier Relationship

Everyone has different sleep habits, but what do you do when you share a bed with someone who has drastically different sleep preferences or patterns? If your significant other is keeping you up at night, you’re not alone — one in three Americans report that their partner is negatively affecting their sleep. Even a little blanket-hogging can be really annoying if you’re a light sleeper, to the point where you might consider getting two separate duvets or even separate beds. No matter how much you love them, if your sleeping partner snores, tosses and turns, or steals the covers, it can have a significant impact on the quality of your sleep.

If you’re at the breaking point but not ready for a sleep divorce, the Scandinavian Sleep Method may offer a middle ground that can dramatically improve your and your partner’s sleep.

Don’t miss either our editors’ favorite sleep tips, how to deal with bedtime anxiety 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 any part of your relationship. It’s about prioritizing your sleep needs so that you can both wake up feeling well-rested and energized.

Most people use two double duvets or duvets for the Scandinavian sleeping method. This sleeping style usually works best on king size mattresseswhich give the individual blankets the most space, but queen mattresses work fine for most people.

Traditionally, you would leave the shared sheet for this. If you’re like me and love flat sheetsyou can always opt for two flat sheets in addition to separate 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 duvet with your partner may not be the best option for your needs, and that’s okay. Sleeping is by definition 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 the quality of your sleep. One study found that sharing duvets results in 30% more interrupted sleep.

Having your own blanket eliminates the half-asleep tug-of-war and all the times you wake up because you’re cold and don’t have a blanket. You can also change positions during the night without worrying about upsetting your partner.

Remember, the Scandinavian sleep method isn’t just for people who live with a blanket pig. It’s a good option for anyone who tosses and turns or has other sleep patterns that can 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 a single unit, while a comforter is meant to be tucked into a cover or bedspread.

Duvet covers are interchangeable, so you can easily change the look of your bed without buying a whole new duvet set. Duvets are also easier to clean because you can remove the cover and wash it. Comforters are easier to use because they are one blanket without a cover. They are usually quilted or stitched so that the material inside is firm and evenly distributed. You won’t have any “bunching” issues with duvets like you would with a duvet in its cover.

Which one should you use?

For the Scandinavian sleep method, both duvets and blankets work fine, as long as each partner uses their own duvet. If I had to choose between the two options, I would recommend duvets because of their simplicity. If you use two duvets, you have twice the work of putting them back into their respective covers every time you wash the bedding, which can be a hassle and time-consuming. Ultimately, it comes down to your preferences and what helps you and your partner sleep best.

You can personalize your sleeping experience

When my boyfriend sleeps, he turns into a (nearly literal) pool of lava, kicking off the covers to cool off. I’m not like that; I like to curl up in my covers all night.

Two blankets allow personalization in temperature. Temperature is essential when we sleep; it triggers when we fall asleep and wake upIf we get too hot or too cold, our work is interrupted. circadian rhythm.

If your partner is a warm sleeper who only wants to use a sheet while you prefer to sleep in a comforter burritoThen you have that freedom with separate bedding. You have the choice of using a quilt, a soft blanket, or a light comforter, while your partner can use nothing at all — or something firmer, like a weighted blanket.

Are two blankets the solution to all your problems?

If your sleep problems are due to your or your partner’s underlying sleep disorder, using two blankets won’t solve everything, although it can help protect you from additional sleep disruptions. Sleep is essential for health. When we sleep, our bodies go into recharge mode. Getting enough sleep will result in in better memory and concentration, a stronger immune system and better heart health. If you not getting enough sleep at nightit is 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. It is best to talk to your doctor if you are not sleeping well to investigate the underlying causes.