When it comes to sleep, Sweden has given us a lot more than just IKEA beds. The Scandinavian country, along with its neighbors, has a method — known online as the “Scandinavian sleep method” — for sleeping peacefully with a partner, because, if we’re honest, sharing a bed isn’t always as dreamy as it sounds.
You may have considered a “sleep divorce,” where you and your partner sleep in separate rooms to rest more soundly at night, particularly if you tend to wake each other up. Problems can arise when one of you is a covers monster, stealing the blankets off the other in the middle of the night, or if you prefer different sleep schedules or even temperatures in the bedroom. But instead of spending your nights apart, it might be enough to simply use different bedding — a core tenet of the Scandinavian sleep method.
The origins of the Scandinavian sleep method
The Scandinavian sleep method, as it’s become known online, is nothing new, at least not to people living in Sweden, Norway, and Denmark, along with other European countries such as Germany and Austria. But it didn’t catch on globally until 2023, when @sejsejlija on TikTok shared a video with two Swedish sleep tips: freshening up duvets outside (or relying on luften in the winter if you can’t hang your bedding outside) and using two duvets on a two-person bed. The latter tip inspired countless other creators to share the method and try it out themselves.
@sejsejlija Replying to @bksvincent I SWEAR by these tips in order to have amazing sleep 🙌😊🌛 #winteriscoming #sleephack #scandinaviansleephack #scandinaviansleepmethod #svalbard ♬ Clair de lune/Debussy – もつ
Put simply, when you and your partner don’t share the same blanket or duvet, you each get to choose your preferred weight, softness, and even design for your half of the bed. And since top sheets aren’t commonly used in European countries, the effect is similar to having your own, personalized cocoon.
Why using two duvets just makes sense
According to a 2022 study published in “Sleep,” people tend to report better sleep quality and less insomnia when snoozing beside a partner. And yet anyone who has ever woken up to find the covers pulled off their body or who has overheated in bed under a single, shared blanket knows that sleeping with a loved one can interrupt sleep. Using two duvets eliminates some of the annoyances of co-sleeping, without resorting to separate bedrooms.
Just think: With your own duvet, you can choose how heavy you want the blanket to be based on your personal body temperature — which likely doesn’t perfectly align with your partner’s preferences. “The Scandinavian sleeping method allows you to create a sleep environment that works for you,” James Wilson, a sleep practitioner and educator, explained to The New York Times. “As sleepers, we’re all different, so if we’re trying to buy a comforter that suits everyone in the bed, we often end up with one person being too hot or too cold.” With your own blanket, you and your loved one also don’t need to worry about a middle-of-the-night game of tug o’ war. And if either of you gets up to use the restroom, there’s less likely to be any sleep disturbance if you use individual bedding.
How to sleep the Scandinavian way
If you’re new to the Scandinavian sleep method, the first thing to know is that there isn’t only one way to try it. Yes, two duvets are a major part of the deal, but there are multiple ways to pull it off. You can use two single or twin-size duvets with duvet covers, or you can use two full-size duvets folded over to make two taco-like envelopes (as @sejsejlija does). A comforter or blanket could also work, though these aren’t as popular as duvets with covers in Scandinavia. Remember, a top sheet isn’t necessary, but don’t forget a fitted sheet to cover your mattress.
If it’s cold where you live and you really want to hygge-fy your home, you can top off your side-by-side duvets with one or two shared blankets, either covering the whole bed or just the foot. Sure, this might cancel out some of the benefits of having separate bedding, but it may work for some couples, especially if extra warmth is a must.
Finally, you can take the method one step further and actually use two small beds, pushed together. This, too, is common in countries like Germany and allows you to choose mattresses that suit your and your partner’s personal needs and preferences.
