What is the Scandinavian Sleep Method?

Sleep Tips

Do you and your partner have different preferences regarding the number of blankets on your bed? Is your preference thick covers to keep you warm and cozy, while your partner prefers lightweight blankets? Do you find yourself constantly fighting over the covers at night? Many couples face similar challenges. 

The Challenge of Getting Good Quality Sleep

Getting a good night’s sleep is essential for physical and mental well-being, yet getting the right temperature for a comfortable sleep can be tricky. Some people prefer a cooler temperature, while others need a warmer one. This can challenge couples with different temperature preferences, leading to arguments and discomfort. Additionally, fluctuating temperatures during the night can cause sleep disruptions, leading to fatigue and irritability the following day. It’s essential to find a temperature that works for you to get the restful sleep that your body needs.

Many couples have different needs when it comes to their bedding. Some of those couples have found relief through the Scandinavian Sleep method.

What is the Scandinavian Sleep method?

Simply put, the Scandinavian Sleep Method involves using two separate duvets or comforters so that each person has their own cover.  This way of sleeping is quite popular in the Scandinavian countries of Norway, Sweden, and Denmark. It was popularized in October 2023 when Swedish influencer Cecilia Blomdahl published a viral TikTok video about the practice.

There is less disruption to sleep with tossing, turning, movement, or even difference in bedtimes when each person has their own duvet.  

What are the benefits of the Scandinavian Sleep method?

There are several benefits to this method of sleeping. First of all, having two duvets prevents any potential conflicts over ‘blanket hogging’. This allows each person to sleep in a way that suits their personal preferences. Secondly, having two duvets for a bed is a smart way to give individuals control over their sleeping temperature. Those who tend to feel cold can fully cover themselves with their duvet, while those who are warmer can sleep with a lighter blanket or partially cover themselves to allow for airflow. Finally,  there is less disruption to sleep with tossing, turning, movement, or even difference in bedtimes when each person has their own duvet.  

Utilizing this solution may allow couples to co-sleep more comfortably and avoid moving to separate beds. Many Americans sleep with a partner, which can help manage their stress by releasing oxytocin, and help them maintain comfort and security.

What are the cons of the Scandinavian method? 

It may only work for you if you have a queen-sized bed or larger. Some people find it harder to make a bed with multiple duvets. Finally, the look of two divided comforters on top of the bed could be unappealing to some. However, this aesthetic difficulty can be easily fixed by placing a decorative blanket over the separate duvets when making the bed in the morning.

An alternative to the Scandinavian style of sleeping

If you wish to keep one larger comforter for people with varying temperature needs, another alternative is a large comforter or duvet with different filling weights on each side.

Separate Bedrooms?

Some people find that, after trying the Scandinavian sleep method, it does not solve their sleep problems, and they need to sleep in separate bedrooms all or some of the time. This can be due to varying sleep schedules, sleep apnea, or night waking. Cameron Diaz is an avid proponent of normalizing separate bedrooms where needed because getting seven to eight hours of sleep is critical for good health.

In Conclusion….

Many people find that the Scandinavian sleep method can do the trick, allowing both partners to sleep undisturbed at a comfortable temperature. When it comes to your health, it is important to maximize your sleep quality in whatever way you can. By regulating your body temperature and creating a comfortable sleeping environment, you can achieve a deeper, more restful sleep and enjoy the many benefits of a good night’s rest.


Cleveland Clinic, The viral Scandinavian sleep method may be for you, January 15, 2024

Yahoo Tech, What is the Scandinavian Sleep Method?  January 14, 2024

CNN Health Cameron Diaz: ‘We should normalize separate bedrooms’ December 21, 2023