Written by Melissa Zimmerman, Sleep Health Writer
Who hogs the covers in your relationship, you or your sleeping partner? Over one-third of U.S. adults consider their partners to be “cover hogs” who steal blankets and covers at night. Worse, these blanket offenders appear to benefit at their partner’s expense, getting an average of six minutes more sleep each night than their cover-less bedmates.
Before you rush into a sleep divorce and move out of your shared bedroom for good, you may want to consider the Scandinavian Sleep Method as a way to improve your sleep, keep your blankets, and still share a bed with your partner.
What is the Scandinavian sleep method, and why has it gained viral popularity across the globe? I examined the history of the Scandinavian sleep method and chatted with sleep doctors to get the full scoop.
The Scandinavian Sleep Method, also known as the Nordic way of sleeping, involves couples using separate blankets or covers when sharing a bed. It is a popular sleep tradition in Denmark, Norway, and Sweden.
History of the Scandinavian Sleep Method
A viral TikTok video introducing the Scandinavian sleep method has garnered recent attention. However, the practice of sharing a bed but using separate covers is a long-held tradition in Scandinavian countries.
Many people prefer this sleep method because it lets them sleep next to their partner, but still offers a bit of privacy. This method can also help people stay warm during the night, which is beneficial during cold Scandinavian winters.
Benefits of the Scandinavian Sleep Method
Sleeping with a partner can be disruptive due to several factors, including movements, temperature preferences, and blanket hogging, according to Dr. Dylan Petkus, MD.
“When you share a blanket, it often turns into a tug-of-war, which can wake both partners up multiple times during the night,” Dr. Petkus says. “These disruptions can lead to long-term health issues such as high blood pressure, diabetes, and depression.”
The Scandinavian sleep method might prove beneficial for some couples.
“There are no current studies to demonstrate the efficacy of this method at present,” Dr. Petkus says. “However, the research is very clear that there are benefits to sleeping with your partner and having individual control of your temperature at night.”
Pros and Cons of the Scandinavian Sleep Method
Who Should Try the Scandinavian Sleep Method?
If you are a hot sleeper who prefers the comfort of a cooling mattress and cooling comforter, this method can still allow you to share a bed with a partner who wants to snuggle under warmer covers or a weighted blanket. While this option is a bit more expensive, it is a good alternative to a sleep divorce. If you’re not sure the covers are the issue, you can look at a mattress that isolates motion and is made to be one of the best mattress for couples to help improve sleep quality.
“The Scandinavian Sleep Method can be a great strategy when a couple has different heat preferences, but still wants to sleep together,” says Dr. Catherine Darley, a natural sleep medicine expert.
Two individual covers can reduce nighttime sleep disturbances for blanket hogs and their overtired sleeping partners. When you and your partner are involved in a nightly tug-of-war over the blankets, it can interfere with your sleep cycles. Sleeping with separate covers means you can eliminate nightly comforter tousles.
“There are benefits to sleeping next to the one you love, and the Scandinavian Sleep Method can prevent the need for a sleep divorce,” adds Dr. Darley.
According to a survey by the American Academy of Sleep Medicine (AASM), more than one-third of U.S. adults report trying a sleep divorce in order to improve their sleep quality.
Who Shouldn’t Try the Scandinavian Sleep Method?
While there are many good reasons to try the Nordic way of sleeping, it may not work for every couple.
For some couples, purchasing additional blankets or duvet covers may be prohibitive. Some sleeping partners may find it challenging to snuggle up in a couple-friendly position using the Scandinavian Sleep Method. Two blankets could be an intimacy inhibitor.
Making the bed can also become more complex when sleeping with two individual covers instead of one, and the end result may be less aesthetically appealing than the single-comforter approach.
How To Make Your Bed Using The Scandinavian Method
Here’s what you’ll need to try the Scandinavian approach to sleeping:
- A bottom sheet. Start with a smooth bottom sheet base layer that fits snugly around your mattress. The traditional Nordic way of sleeping skips the top sheet.
- Two individual-size comforters. The traditional approach involves two individual-size comforters or duvets, such as a Twin or Twin XL duvet, covered with washable duvet covers. (We like the Buffy comforter as an inexpensive option when you need to buy two.) Lay the first comforter down so it overlaps the middle line of the bed, and then repeat on the other side.
- Optional oversized blanket. Layering a single, bed-size blanket or decorative quilt on top of the duvets can help hide the dividing line created by the two covers and make the bed appear neater when made.
- Pillows. A true Scandinavian style includes a decluttered approach to sleeping, so ditch the pile of decorative pillows in favor of two sleep-supporting pillows.
FAQs
Why do Scandinavians sleep with two duvets?
Scandinavians sleep with two duvets instead of a single shared comforter in order to prevent sleep disturbances from blanket sharing and for added warmth in cooler weather.
How do many Japanese people make their beds?
Many Japanese people sleep on the floor, on a combination of tatami mats and thin futon-style mattresses. They make these beds by laying down a sheet and a duvet cover.
What is the military sleep method?
The military sleep method is a method for falling asleep quickly through a combination of mind-body relaxation techniques, such as progressively relaxing each muscle group one by one while focusing on slow, deep breaths.