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What is the Scandinavian Sleep Method? Is it Right For You?

Scandinavian Sleep Method

The Scandinavian Sleep Method, also known as the 2-duvet system, is a way for couples to share a bed while still having individual control over their sleeping environment. Instead of sleeping under one large duvet, each person uses their own single-size duvet or comforter.

Here’s the gist:

  • Separate Duvets: Instead of fighting over the covers, each person snuggles under their own duvet, allowing them to choose their preferred thickness and warmth.
  • No Top Sheet: Often, the top sheet is skipped altogether, further simplifying bed-making and reducing potential heat trapping.
  • More Sleep Comfort: Individual temperature control can significantly improve sleep quality, especially for couples with different preferences. Cold sleepers won’t get stolen warmth, and hot sleepers won’t feel suffocated.
  • Shared Bed, Personalized Sleep: This method allows couples to enjoy the benefits of co-sleeping, like feeling secure and comforted, while minimizing sleep disruptions caused by temperature differences or blanket hogging.

Although popular in Scandinavian countries like Denmark, Norway, and Sweden, this method is catching on globally due to its potential to improve sleep for couples.


Benefits and Drawbacks


  • Improved Sleep Quality:
    • Reduced sleep disruptions from blanket tug-of-wars
    • Individual temperature control
    • Minimized disturbances from partner movements
  • Partner Independence:
    • Each person can choose their preferred duvet warmth and material
    • Adjust bedding without affecting the other person
    • Different sleep schedules or bedtime routines become less problematic
  • Minimized Conflict: Fewer arguments about covers
  • Strengthened Relationship: Better sleep can lead to better moods and less conflict
  • Maintained Co-Sleeping Benefits: Couples can still enjoy the intimacy and security of sharing a bed
  • Cost-Effective: Less expensive than buying separate beds


  • Potentially Less Cuddling: Might feel less intimate for some couples
  • Bed Making Challenges: Two duvets can be trickier to arrange neatly
  • Not Ideal for Smaller Beds: Might feel cramped with two duvets
  • Limited Effectiveness for Certain Sleep Issues: Doesn’t address snoring, sleep talking, or severe movement disorders

Overall, the benefits often outweigh the drawbacks for many couples, especially those with different sleep preferences or those who experience sleep disruptions due to temperature battles or blanket hogging. It’s a worthwhile experiment to see if it enhances your sleep quality and relationship harmony.

Scandinavian Style

Set Up Your Bed Scandinavian Style

Setting up your bed Scandinavian style is all about layering and simplicity! Here’s how you can do it:

1. Gather your Essentials:

  • Fitted sheet: Stick to natural materials like cotton or linen for breathability.
  • Two single-size duvets: Choose duvets that are roughly half the width of your bed. Look for natural fillings like down or wool for warmth and comfort.
  • Duvet covers: Opt for neutral or natural tones to match the Scandinavian aesthetic. Consider textures like linen or cotton for added depth.
  • Throw blanket (optional): Add a decorative touch with a cozy throw at the foot of the bed.

2. Ditch the Top Sheet:

The Scandinavian Sleep Method typically skips the top sheet, keeping things minimal and reducing fussiness.

3. Layer the Duvets:

  • Lay each duvet on its respective side of the bed, covering approximately half the mattress.
  • You can either overlap the duvets slightly in the center, or leave a small gap if you prefer more space.
  • Tuck the duvets securely under the mattress at the top and bottom to create a smooth finish.

4. Tuck and Fold (Optional):

For a more polished look, you can tuck the sides of the duvets under the mattress, creating hospital corners. Alternatively, you can simply fold the excess duvet at the bottom of the bed to achieve a relaxed, casual aesthetic.

5. Add Extra Texture and Warmth:

  • Pile on plush pillows in contrasting textures and fabrics.
  • Lay a cozy woven throw at the foot of the bed for an extra layer of warmth and visual interest.
  • Incorporate natural elements like wood, plants, or woven baskets to enhance the Scandinavian vibe.

Bonus Tips:

  • Wash your duvet covers regularly to maintain freshness and hygiene.
  • Consider different duvet weights for each person if you have significantly different temperature preferences.
  • Adjust the layering based on the season and your individual comfort level.
  • Play with textures and patterns in your pillows and throws to add personality to your Scandinavian-style bed.

Remember, the most important thing is to create a sleep environment that you and your partner find comfortable and inviting. Don’t be afraid to experiment and personalize your Scandinavian-style bed to suit your needs and preferences.



duvet shopping

Making the Transition

Transitioning to separate duvets might feel strange at first, especially if you’re used to cuddling under one big blanket. Here are some tips to help you and your partner adjust smoothly:

Start Gradually:

  • Don’t dive right into two separate duvets overnight. Try using a larger blanket with a center divider for a little while to simulate the individual control while still maintaining some shared cover.
  • You can also start by using separate duvets but only on nights when sleep quality is suffering due to temperature discrepancies or blanket hogging.

Communication is Key:

  • Talk to your partner about your concerns and preferences related to the new sleep arrangement.
  • Be open to adjustments and compromises, like finding the right duvet thickness for each person or finding ways to maintain physical closeness despite the separate covers.

Focus on the Benefits:

  • Remind yourselves of the potential benefits of the Scandinavian Sleep Method, like improved sleep quality, reduced temperature battles, and more individual comfort.
  • Celebrate the positives you experience, like waking up feeling more refreshed or not being woken up by your partner’s movement.

Create a New Sleep Ritual:

  • Introduce a new bedtime routine that reinforces the individual comfort aspect of the separate duvets. This could involve a relaxing bath, reading in bed under your own light, or practicing individual breathwork exercises before sleep.

Don’t Force It:

  • Some couples might find that separate duvets simply don’t work for them. If you try it for a reasonable period and still find it disruptive or unsatisfying, don’t hesitate to revert to your old system or explore other sleep solutions.

Additional Tips:

  • Invest in high-quality, comfortable duvets that cater to your individual needs.
  • Consider using duvet clips or ties to prevent the duvets from slipping apart at night.
  • Add cozy pillows and blankets for extra comfort and cuddling opportunities.
  • Maintain an open mind and focus on creating a sleep environment that works for both of you.

Remember, the goal is to find a sleep arrangement that fosters good sleep and strengthens your relationship. Be patient, adapt, and prioritize open communication to make the Scandinavian Sleep Method a success for your unique partnership.

modern scandinavian bedroom

Research on the Scandinavian Sleep Method

While there isn’t extensive scientific research specifically on the Scandinavian Sleep Method (yet!), anecdotal evidence and some smaller studies suggest potential benefits for couples:

Improved Sleep Quality:

  • Individual temperature control: A major reason why couples fight over the covers is because one person might be too hot while the other is cold. With separate duvets, each person can adjust their own temperature for optimal comfort, potentially leading to deeper, more restful sleep.
  • Reduced sleep disruptions: Partners with different sleep schedules or movement patterns can disrupt each other’s sleep. Separate duvets can minimize these disruptions, allowing each person to sleep through the other’s movements or late-night bathroom breaks.

Relationship Benefits:

  • Less conflict: No more arguments about the thermostat or who stole the covers! Separate duvets can help reduce bedtime tension and create a more harmonious sleep environment.
  • Increased privacy and independence: Some couples appreciate the feeling of having their own personal space within the shared bed. This can be especially helpful for individuals who need time to unwind before sleep or who prefer not to be physically entangled all night.

Limited Research, More to Explore:

While the anecdotal evidence is promising, more research is needed to fully understand the potential benefits and drawbacks of the Scandinavian Sleep Method. Some studies have looked at the impact of co-sleeping on sleep quality, but haven’t specifically examined the use of separate duvets.

One small study published in the journal “Chronobiology International” found that couples who switched to separate duvets reported improvements in sleep quality and reductions in sleep disturbances. However, the study was limited in size and scope, so more research is needed to confirm these findings.

Overall, the Scandinavian Sleep Method seems like a promising approach for couples who are struggling with sleep disruptions or discomfort due to shared bedding. If you’re curious about trying it, there’s no harm in giving it a go! Just be patient, communicate openly with your partner, and adjust the setup as needed to find what works best for both of you.

Here are some additional things to keep in mind:

  • The Scandinavian Sleep Method may not be ideal for everyone. If you and your partner enjoy cuddling close all night, you might find separate duvets to be too restrictive.
  • It may take some time to adjust to the new sleep arrangement. Be patient and give it a fair chance before making a judgment.
  • If you have any concerns about your sleep, talk to your doctor. They can help you determine if there are any underlying medical conditions that may be affecting your sleep quality.
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07/03/2024 08:30 pm GMT

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