Could the Scandinavian sleep method save your relationship? Here's what experts say.
Tossing and turning. Monopolizing the covers. Sharing a bed with your partner can be a challenge if you're both struggling to get a good night's sleep. If you're clashing over not getting enough rest, fear not, there may be a solution—the Scandinavian sleep method.
The Scandinavian sleep method is simple: Couples sleep with two separate duvets, comforters or blankets, rather than sharing one large bed covering, says Seth Davis, certified adult sleep coach and founder of Sleepably.
Here's why the Scandinavian sleep method might help dispel bedtime tension, and help you and your partner sleep more comfortably through the night.
What is the Scandinavian sleep method?
The Scandinavian sleep method offers the flexibility for couples to customize their own sleep experiences, even when they're sleeping in the same bed. 'Sleep is inherently an intimate process, something that even couples are likely to do slightly differently,' says Joseph M. Dzierzewski, the senior vice president of research and scientific affairs at the National Sleep Foundation.
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If you and your partner gravitate toward different bedding materials, or have disagreements over the weight of your duvet, you don't necessarily need to jump to sleep divorce (where couples sleep in two separate beds). With two duvets, you can maintain your individual sleep preferences while enjoying the benefits of sleeping next to each other, says Davis.
Studies suggest sleeping next to your partner has an overall positive effect on your mental and physical health, according to the NSF. Physical touch during sleep has been associated with the release of oxytocin, a hormone that supports bonding, fosters trust and lowers stress levels, per WebMD. Couples who sleep next to each other might also experience synchronized heart rhythms and have more REM sleep.
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What are the benefits of the Scandinavian sleep method?
If you're on the fence about trying the Scandinavian sleep method, consider a few potential benefits. First up, body temperature regulation. 'As a sleep coach, I've worked with a lot of people who struggle to share a bed. Usually, temperature is one of the biggest issues,' Davis says. Temperature plays a critical role in helping you fall and stay asleep, studies show. When a couple has individual duvets, each bed partner can have better control over their body temperature.
It's also possible the Scandinavian sleep method can help couples achieve less disturbed, fragmented sleep, says Davis. This rings true if you and your partner routinely find yourselves in a tug of war with your bedding at night. In 2020, 35% of adults reported not getting enough sleep (experts recommend at least seven hours a day), according to a survey conducted by the CDC's Behavioral Risk Factor Surveillance System. Insufficient sleep puts you at an elevated risk for a number of health conditions, including depression, anxiety, heart disease and obesity. If you suspect co-sleeping is contributing to poor sleep quality, having separate bedding could minimize sleep disruption and help you and your partner reach deeper levels of sleep, Davis says.
Choosing your preferred bedding and personalizing your individual sleep experience can also help you unlock new levels of comfort. 'It's freeing, and it allows (couples) to focus on their own needs. That can often lead to breakthroughs and help them to sleep better,' adds Davis.
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How to try the Scandinavian sleep method
To try this sleep method out, it might involve a little shopping. But it's as basic as finding two separate sets of bedding for you and your partner to sleep with at night. 'Each person can evaluate their own temperature preferences and material preferences, and find the coverings that they know will work best for them,' Davis says.
Remember that changing up your sleep routine and bedroom environment isn't something you should test out just for a single night, adds Dzierzewski. You'll likely need to try a new routine for multiple nights, even a week or two, to notice any beneficial changes to your sleep quality. 'At the end of the day, we all want to get enough quality sleep so that we can flourish throughout the day,' he says.
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