\u201cMany couples choose to sleep apart because of common issues that can get in the way of them sleeping better, such as disruptions from their partner in terms of tossing and turning or snoring<\/a>,\u201d says Praveen Rudraraju<\/a>, MD, medical director of Northern Westchester Hospital\u2019s Center for Sleep Medicine. \u201cHowever, this can also tend to block intimacy in partnerships, which can adversely affect the relationship.\u201d<\/p>\n\n\n\n So, if you\u2019re considering locking your partner in another room\u2014or god forbid, exiling them to the couch<\/a>!\u2014in lieu of getting better sleep, then it might be worth it to give a different method a try. <\/p>\n\n\n\n In fact, there’s one that\u2019s actually been used abroad for generations to help couples sleep better. Introducing the Scandinavian sleep method.<\/p>\n\n\n\n Despite its very long, fairly complicated name, the Scandinavian sleep method is simply the act of using two separate duvets<\/a> or comforters<\/a> instead of one for the couple to share, explains Rudraraju. <\/p>\n\n\n\n \u201cIt originated in the Scandinavian countries Denmark, Norway, and Sweden, but it’s also common in other parts of Europe, like Germany and Iceland,” he says. “The goal of it is so that couples share the same bed but different blankets, and this helps to make sure your partner\u2019s movement in bed won\u2019t interrupt your sleep.\u201d <\/p>\n\n\n\n If your partner keeps hogging the covers or moving about, then you won\u2019t have to worry anymore! <\/p>\n\n\n\n It\u2019s also worth noting that in order to truly follow the method correctly, you also forgo the top sheet so you and your partner each have your own blankets in their entirety. <\/p>\n\n\n\n “The goal of [the Scandinavian sleep method] is so that couples share the same bed but different blankets, and this helps to make sure your partner\u2019s movement in bed won\u2019t interrupt your sleep.\u201d <\/p>\nPraveen Rudraraju, MD, medical director of Northern Westchester Hospital\u2019s Center for Sleep Medicine<\/cite><\/blockquote>\n\n\n\n Adopting the Scandinavian sleep method is a fairly simple process\u2014as long as you make sure to purchase your duvets correctly. <\/p>\n\n\n\n But before we get to that, the first step is putting your fitted sheet<\/a> as normal on your bed. You’ll need to remove your top sheet (aka, your flat sheet) if you want to really do things the way the Scandinavians do. <\/p>\n\n\n\n From there, you simply have to replace your one large duvet cover with two smaller ones that each partner can use individually. <\/p>\n\n\n\n The important thing to really be aware of, however, is sizing your duvet covers correctly: Each person should have a twin-sized duvet that\u2019s large enough to wrap themselves in comfortably. <\/p>\n\n\n\n You\u2019ll also want to make sure to place the duvets correctly when making the bed so they overlap in the center, without the blankets hanging off the side of the bed. Not only will this make the bed look neater, but it\u2019ll also allow equal space for each partner on the bed. <\/p>\n\n\n\n Then, when it\u2019s time to go to sleep, each partner uses their individual duvet and goes to sleep as normal.<\/p>\n\n\n\n Full disclosure: It\u2019s hard for me to fall asleep at night, while my partner can fall asleep anytime, anywhere (and yes, for that I’m extremely jealous!). <\/p>\n\n\n\n At night, I\u2019m usually the one tossing and turning, which can make it difficult for him to fall asleep. Similarly, he wakes up more often at night than I do\u2014so sometimes, he moves around and wakes me up at absurd hours like two in the morning. <\/p>\n\n\n\n Because of our unfortunate shared sleep disturbances (which honestly aren\u2019t dealbreakers, just a little annoying), we thought we\u2019d try the Scandinavian sleep method for a few days to see if it made a difference\u2014and here\u2019s what we found.<\/p>\n\n\n\n I will say that the biggest issue we both had was not having a top sheet because that used to add a cozy element, which we missed. <\/p>\n\n\n\n I also noticed that it was much cooler without one\u2014which was fine in the summer, but we knew we\u2019d need more coverage when winter rolled around. <\/p>\n\n\n\n However, when it came to actually sleeping<\/em>, the Scandinavian sleep method did exactly what it promised it would do: It reduced all disruptions for him when I tossed and turned in order to find just<\/em> the right position to fall asleep\u2014and I didn\u2019t notice when he woke up in the middle of the night on the second day of us trying the method. <\/p>\n\n\n\n In fact, he even left the room to go to his laptop in the living room, and I had no<\/em> idea\u2014this would never have happened when we shared the same comforter! We both woke up feeling more refreshed and ready to take on the day and could cocoon ourselves easily in our individual blankets.<\/p>\n\n\n\n However, we both have to admit that we don\u2019t want to do this method every day and will save it only for the days that we both have to wake up early or have extra long days ahead of us, where every second of sleep counts. <\/p>\n\n\n\n This is mostly due to the fact that we weren\u2019t able to cuddle when we slept when using this method: Since we both have such busy days each day and not a lot of time together, we really use that time before bed to connect. <\/p>\n\n\n\n We both felt a little distant from one another when using the method, even though we were in the same bed together. Still, there\u2019s no doubt that the Scandinavian sleep method absolutely reduced sleep-related disturbances at night, based on our different sleep styles. <\/p>\n\n\n\n \u201cSleep challenges are an under-talked-about aspect of relationships: In reality, many couples quite happily sleep in separate bedrooms,” says Matt Lundquist, psychotherapist and clinical director of Tribeca Therapy<\/a>. “The space allows, at its best, for sleep to be preserved with no interference from a partner’s snoring or other kinds of disturbances.”<\/p>\n\n\n\n Lundquist adds that separate duvets seem like a partial step in this direction\u2014”a bit less disruption, a few more options for couples who toss and turn, who are sensitive to tossing and turning, or who may have different preferences for temperature,\u201d he says. <\/p>\n\n\n\n Overall, there are a few major benefits that can occur for couples who utilize the Scandinavian sleep method on a regular basis. That said, it\u2019s worth noting that all of these are anecdotal since there haven\u2019t been any conclusive studies done about the method.<\/p>\n\n\n\n \u201cThe Scandinavian sleep method can be incredibly effective, especially if one of the partners moves around more,\u201d says Rudraraju. <\/p>\n\n\n\n He explains that if one partner partakes in increased tossing and turning, then there will be movement of the shared comforter or blanket<\/a>, which could disturb the partner who isn’t moving at the time.\u00a0<\/p>\n\n\n\n “But by using two separate comforters, you eliminate that push and pull that occurs,\u201d says Rudraraju. <\/p>\n\n\n\n If you\u2019re a hot sleeper and your partner sleeps cold, for instance, then you might want a lighter duvet than they do. <\/p>\n\n\n\n This helps make sure each person in the couple is sleeping at the temperature that helps them rest best, without fighting over the thermostat.<\/p>\n\n\n\n \u201cA big reason why couples are worried about sleep divorce is because they worry it\u2019ll affect intimacy,\u201d says Lundquist. \u201cSex and intimacy are great, but sex alone is but just one part of a relationship and, in time, can’t overcome deficits in other areas.” <\/p>\n\n\n\n The Scandinavian sleep method lets couples have that intimate space together, without certain sleep preferences getting in the way of their shared attraction for each other, he adds. <\/p>\n\n\n\n After all, studies have suggested that couples view sharing a bed<\/a> as a viable part of keeping a relationship strong\u2014and the Scandinavian sleep method allows for that.<\/p>\n\n\n\n Sometimes, couples might feel like the only way in which they can truly sleep well together in the same room is by purchasing separate beds or by getting a sleep divorce, in which case they may not be able to enjoy intimacy at night as organically. <\/p>\n\n\n\n By making use of the Scandinavian sleep method, they don\u2019t need to do that. Plus, buying two separate duvets is much cheaper than purchasing separate beds.<\/p>\n\n\n\n These duvet covers and comforters are perfect for the Scandinavian sleep method<\/p>\n \n Dive into the undeniably plush and airy comfort of our waffle weave duvet cover and matching shams.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Add a luxuriously inviting finish to your bed with our organic cotton duvet cover and matching shams. Silky-soft 300 thread count sateen weave gets softer with every wash.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Instantly give your bed a dose of cozy-casual luxury with our organic cotton duvet cover and matching shams. Its crisp and cool 200 thread count percale weave gets softer with every wash.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Add a luxuriously inviting finish to your bed with our deluxe linen duvet cover and matching shams. Made with responsibly-sourced, all-natural European linen that gets softer with every wash.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Cuddle up in the plush, airy luxury of our natural cotton comforter with a unique blend of 3D down alternative and sustainable lyocell fill. It keeps you warm and cozy in the winter but stays nice and breathable in warmer months.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n\n\n\n\n\n While the Scandinavian sleep method can feel like the ultimate compromise for couples who have different sleeping styles, there are a couple of considerations to keep in mind if you\u2019re looking to try it out for yourself.<\/p>\n\n\n\n \u201cMany couples enjoy the aspect of cuddling up against one another as they fall asleep,\u201d says Lundquist. \u201cSpecific sleep positions, like spooning<\/a>, are not possible when using two separate duvets.\u201d <\/p>\n\n\n\n Cuddling<\/a> can help couples bond by releasing oxytocin in the brain<\/a>. So, if you do<\/em> choose to partake in the Scandinavian sleep method, then be sure to get some cuddle time in before you both go to bed.<\/p>\n\n\n\n Think about it logically for a second: Two twin-size duvets can only really comfortably fit on a king or California king bed, making this concept much harder for couples in small spaces. <\/p>\n\n\n\n It can also be hard to make the bed neatly when using two separate duvets as blankets may fall off the edge of a small bed.<\/p>\n\n\n\n \u201cI use this method as a bit of a metaphor for the relationship,\u201d says Lundquist. \u201cSome measure of tolerance for a partner’s tendencies or diverse preferences is vital, but one tool besides tolerance is to create a boundary and an acceptance of different needs.\u201d <\/p>\n\n\n\n If you find that you and your partner simply don\u2019t get along in other areas of your life and are using sleep differences as a way to mask that, then you should note that the Scandinavian sleep method won\u2019t be able to make those problems go away.<\/p>\n\n\n\nWhat is the Scandinavian sleep method? <\/h2>\n\n\n\n
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How to do the Scandinavian sleep method <\/h2>\n\n\n\n
I tried the Scandinavian sleep method\u2014here’s what I thought <\/h2>\n\n\n\n
Benefits of the Scandinavian sleep method <\/h2>\n\n\n\n
Couples are less disturbed by the other\u2019s tossing and turning<\/strong><\/h3>\n\n\n\n
You can personalize your duvets based on their sleep temperatures<\/strong><\/h3>\n\n\n\n
You can still foster intimacy with ease<\/strong><\/h3>\n\n\n\n
You don\u2019t have to purchase separate beds or get a sleep divorce<\/strong><\/h3>\n\n\n\n
![\"saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/08\/waffle-knit-duvet-cover-set-1024x515.jpg\")
\n <\/a>\n\n \n Waffle Knit Duvet Cover Set<\/a>\n <\/h4>\n\n \n
![\"Saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/embroidered-sateen-duvet-cover-set-1024x515.jpg\")
\n <\/a>\n\n \n Embroidered Sateen Duvet Cover Set<\/a>\n <\/h4>\n\n \n
![\"Saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/organic-percale-duvet-cover-set-1024x515.jpg\")
\n <\/a>\n\n \n Organic Percale Duvet Cover Set<\/a>\n <\/h4>\n\n \n
![\"Saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/linen-duvet-cover-set-1024x515.jpg\")
\n <\/a>\n\n \n Linen Duvet Cover Set<\/a>\n <\/h4>\n\n \n
![\"Saatva](\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/all-year-down-alternative-comforter-1024x515.jpg\")
\n <\/a>\n\n \n All-Year Down Alternative Comforter<\/a>\n <\/h4>\n\n \n
Drawbacks of the Scandinavian sleep method <\/h2>\n\n\n\n
Cuddling can become much harder<\/strong><\/h3>\n\n\n\n
It may not work on smaller beds<\/strong><\/h3>\n\n\n\n
It can\u2019t eliminate other issues in the relationship<\/strong><\/h3>\n\n\n\n
FAQs <\/h2>\n\n\n\n
What is the Scandinavian Sleep Method for couples? <\/strong><\/h3>\n\n\n\n