What Is the Scandinavian Sleep Method and What Are Its Benefits?

If you share a bed with a partner, you may be interested in trying the Scandinavian sleep method, which involves using two separate duvets to give each person more freedom as they sleep. This method originates from the popular sleeping style in the Scandinavian countries of Sweden, Norway, and Denmark. It offers the benefits of co-sleeping while allowing each person autonomy in their bedding.

How Does the Scandinavian Sleep Method Work?

In October 2023, a viral post from Swedish influencer Cecilia Blomdahl introduced millions of TikTok users to the method. Here, partners share a bed but sleep under their own single-size duvet instead of sharing a larger one. This practice can minimize sleep-related disruptions and allows individual temperature regulation at night. Traditionally, duvets are preferred as they originated in Scandinavia and other cold European countries.

Benefits of the Scandinavian Sleep Method

• Temperature Regulation: Individual bedding lets people adjust their body temperature as needed without negotiating with their partner. This is essential since body temperature varies among individuals and impacts sleep quality.
• Personalized Covers: Partners can choose bedding that suits their specific needs, ensuring comfort.
• Minimized Disruptions: The method reduces disturbances caused by a partner’s movements. It's also beneficial for partners with different sleep schedules.
• Co-Sleeping Benefits: Couples can still enjoy the psychological and physiological benefits of sharing a bed without compromising on sleep quality.
• Cost-Effective: Using two duvets is more economical than purchasing two beds.

Cons of Separate Duvets

• Cuddling Limitation: Two separate duvets may hinder cuddling. However, couples can cuddle before sleeping and then use individual bedding.
• Size Constraints: On smaller beds, two duvets might not fit properly.
• Bed Appearance: Maintaining a neat appearance with two duvets can be challenging.
• Doesn’t Solve All Problems: The method can't counter all co-sleeping issues, like disturbances from sleep disorders or snoring.

Setting Up Your Bed Scandinavian Style

1. Acquire two duvets: Typically, two twin or twin XL duvets are used, tailored to each sleeper’s preference.
2. Decide on a top sheet: Some may prefer not using a top sheet, especially if they run hot.
3. Arrange duvets: Place each duvet on either side of the bed, with a potential overlap in the middle. Tucking them in at the bed's foot can keep them in place.
4. Decorative finishing: A throw or quilt can be added on top to mask any dividing line or mismatch.