Save Your Relationship: Get Better Sleep With the Scandinavian Sleep Method

CNET

12 hours ago

Picture this: You've lain down for the evening, you're comfortable and cozy, you drift off... only to wake up in the middle of the night with no blankets because your partner has stolen them all while snoozing away next to you. Different people have different sleep needs, and a whopping one-third of Americans report that their partner has negatively affected their sleep. A recent CNET survey shows that 6 in 10 adults have considered changing their setup to ensure a good night's rest. The Scandinavian sleep method isn't a cure for snoring, but it can help if you're cuddling with a blanket hog.
If you're at your breaking point with sharing a bed but don't want to end up in a sleep divorce, trying a practice from Scandinavian countries might help. This solution may drastically improve your and your partner's sleep -- and relationship. So, how does the Scandinavian sleep method work? Here's what to know.
Also, don't miss our editors' favorite sleep tips, how to tackle anxiety before bed and whether tech can help you sleep better.
What is the Scandinavian sleep method?
The Scandinavian sleep method is common practice in certain regions of the world, including 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. It's not about avoiding intimacy or sacrificing part of your relationship. It's about prioritizing your sleep needs so that both of you can wake up well-rested and energized.
Most people use two twin-size comforters or duvets for the Scandinavian sleep method. This sleeping style typically works best on king mattresses, which give the separate blankets the most room, but queen mattresses work fine for most people.
Traditionally, you forgo the shared flat sheet for this. If you're like me and love flat sheets, you can always opt for two flat sheets in addition to separate blankets. There's no right or wrong way to do it.
What are the benefits of the Scandinavian sleep method?
The main benefits of the Scandinavian sleep method are more quality sleep and less strain on your relationship. Getting restful shuteye positively impacts overall health and wellness, from immune support to coping with daily stressors.
Promotes better sleep quality
Reduces the number of sleep disturbances
Allows for an individualistic sleep setup
Encourages better temperature regulation
Can create a more relaxing environment
Co-sleeping; don't have to resort to sleep divorce
Can help prevent unnecessary stress or strain in your relationship
Two comforters can help you sleep better
Sharing a comforter with your partner might not be the best option for your needs, and that's OK. Sleep is inherently a single-player sport. It's not something you are required to share with your partner. For many, sharing a blanket might not be the best move for your sleep quality. One study found that sharing comforters results in 30% more interrupted sleep.
By each having their own blanket, the half-asleep tug-of-war battle is eliminated, and so are all the times you wake up because you're cold and blanketless. You also can adjust positions at night without worrying about affecting your partner.
Remember that the Scandinavian sleep method isn't reserved just for those who live with a blanket hog. It's a good option for anyone who tosses and turns or has a different sleeping pattern that may wake up their partner.
In her video, YouTuber Cecilia Blomdahl demonstrates this method and explains the Scandinavian culture around sleep.
Cecilia Blomdahl/YouTube
For a visual representation, watch Swedish NYT bestselling author and popular YouTuber Cecilia Blomdahl explain the Scandinavian sleep method from her remote cabin in Svalbard, near the North Pole.
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Comforters vs. duvets
Comforters and duvets are fluffy blankets that come in various thicknesses and materials for temperature regulation. A comforter is one complete piece, while a duvet is meant to be inserted into a cover or coverlet.
Duvet covers are interchangeable, so you can easily alter the look of your bed without buying a whole new comforter set. Duvets are also easier to clean because you can remove and wash the cover. Comforters are easier to use because they're one blanket with no cover. They're usually quilted or stitched so that the material inside is secure and evenly distributed. You won't have "bunching up" issues with comforters like you might with a duvet in its cover.
Which one should you use?
For the Scandinavian sleep method, both duvets and comforters work great as long as each partner uses their own. If I had to choose between the two options, I would recommend comforters for their simplicity. Using two duvets means you'll have double the work of reinserting them into their respective covers every time you wash the bedding, which can be awkward and time-consuming. Ultimately, it's up to your preferences and whatever will help you and your partner sleep best.
The Scandinavian sleep method lets you say goodbye to the nightly blanket battle.
Skynesher/Getty Images
You can personalize your sleep experience
When my boyfriend is asleep, he turns into an (almost literal) pool of lava, kicking off the blanket to cool down. I'm not like that; I like to burrow into my blanket all night.
Having two blankets allows for personalization in temperature. Temperature is essential when we sleep; it triggers when we fall asleep and wake up. Getting too warm or too cold will interrupt our circadian rhythm.
If your partner is a hot sleeper who only wants to use a sheet while you like to wrap in a comforter burrito, then you have that freedom with separate bedding. You have the choice to use a quilt, fuzzy blanket or light duvet, while your partner could use nothing at all -- or something more substantial, like a weighted blanket.
Throughout their couple's mattress testing series, CNET video producer Dillon and writer Aly have discussed resorting to the Scandinavian sleep method a few times.
"If we anticipate one of us will likely toss and turn for whatever reason, Dillon and I use the Scandinavian sleep method. We keep extra comforters and blankets in the bedroom to grab if one person is being annoying -- whether hogging the blankets or kicking them all off. It makes a huge difference," Aly says.
You can place another blanket or quilt over the separate covers (also known as an overcast) to make the bed look cohesive.
Aly Lopez/CNET
Will two blankets solve all of 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 disturbances. Sleep is essential for health. When we sleep, our bodies go into recharge mode. Getting enough sleep will result in better memory and concentration, a stronger immune system and better heart health. If you're not getting enough sleep at night, it's important to figure out why.
Read more: Best Mattresses for Good Sleep
It may be as simple as using the wrong pillow or sleeping on a mattress that's too old and needs to be replaced. It could be something more serious like sleep apnea or insomnia that can significantly disturb your sleep. It's best to talk to your doctor if you're not sleeping well to explore the underlying causes.