The Scandinavian Sleep Method Could Improve Your Sleep—And Your Relationship (2025)

While some couples might sleep soundly together, for others, sharing a bed is anything but harmonious, especially for those with differing sleep styles. A restful night can be thwarted by tossing and turning, disagreements over temperature or blanket tug-of-war, and the resulting lack of sleep can cause relationship tensions, plus affect the mental and physical health of both individuals. If you and your partner are having trouble accommodating both of your sleep needs, there could be a solution—the Scandinavian sleep method.

“The Scandinavian sleep method offers a surprisingly simple solution to a very common issue: disturbed sleep from your bed partner,” says Dr. Michael Gradisar, Ph.D., head of sleep science at Sleep Cycle. Below, we detail how to do the Scandinavian sleep method, outline the pros and cons of the arrangement and offer expert tips for restful co-sleeping.

What Is The Scandinavian Sleep Method?

The Scandinavian sleep method still allows you and your partner to share a bed, but that’s where the sharing ends: the technique requires each individual to have their own duvet. “This approach can help mitigate problems related to temperature differences and your partner’s nighttime movements,” says Gradisar.

As with many other buzzy sleep hacks, the Scandinavian sleep method has recently gained popularity on social media. In October 2023, influencer Erica Stolman Dowdy posted a viral TikTok showing her switching out her single duvet in favor of the Scandinavian sleep method. She noted that when her and her husband stayed in Copenhagen, Denmark, they always slept with two separate twin duvets and their sleep improved for the better. The method continues to remain popular among TikTok users, although many Northern European countries have been employing the arrangement in their bedrooms long before it became a social media trend.

Benefits Of Using The Scandinavian Sleep Method

There are several benefits that the Scandinavian sleep method offers, all of which can promote better sleep for couples. We spoke to two sleep experts to learn how the technique can make sharing a bed more restful.

Individual Temperature Regulation

Whether you sleep hot and your partner sleeps cold, or vice versa, having your own duvet or comforter allows you to maintain your ideal temperature throughout the night. “When each person has their own comforter, they’re less likely to wake due to being too hot,” says Gradisar.

Hot sleepers can opt for a cooling duvet insert while those who tend to run chilly can keep warm with a 750 down fill power duvet . Dr. Jade Wu, Ph.D., a sleep psychologist and expert at Mattress Firm, says that her perimenopausal and menopausal patients especially like the Scandinavian sleep method for dealing with nightly temperature fluctuations.

Prevents Sleep Disturbing Movements

For many couples, the root of poor co-sleeping is disruption caused by their partner’s movements. Having separate bedding helps to alleviate this problem by minimizing motion transfer caused by restless sleep and other tossing and turning. This is also helpful for couples with differing sleep schedules, allowing one to easily get in and out of bed when needed without waking up their partner.

An Inexpensive, Easier Alternative To Sleep Divorce

“Sleep divorce refers to when couples choose to sleep in separate beds or bedrooms to preserve their sleep quality,” says Gradisar. The Scandinavian sleep method is a considerably less expensive alternative to two beds and it lets couples continue to co-sleep, which might be a priority for some relationships.

Possible Drawbacks Of Using The Scandinavian Sleep Method

Both Gradisar and Wu agree that there are limited cons to using the Scandinavian sleep method, and that the positives far outweigh the negatives. Still, there are a few drawbacks one might encounter when trying this method.

Potential Lack Of Intimacy

The logistics of cuddling and spooning are certainly easier when sharing a singular duvet, and some might worry the Scandinavian sleep method might hinder intimacy. “Some couples associate sharing a single blanket with intimacy, and the idea of sleeping separately, even just by using different covers, might seem like it reduces that physical connection,” says Gradisar.

It’s still possible to maintain intimacy using the Scandinavian sleep method, like sharing a duvet before retiring to your respective bedding when it’s time to go to sleep. Besides, better sleep often means a better relationship overall. “You’ll likely be in a better mood, have more energy and feel more connected when you’re well-rested,” says Gradisar.

More Bedding, More Work

Two duvets won’t lighten your laundry load, and the process of making your bed might take a little longer than it did pre-Scandinavian sleep method. It also might be slightly more difficult to achieve a cohesive look with two duvet covers, particularly if you and your partner opt for different styles. One solution is to disguise the duvets by placing a blanket or quilt over them, or stow them away when not in use and choose different bedding for your daytime décor.

Won’t Solve All Sleep Problems

While the Scandinavian sleep method can resolve disagreements in nightly temperatures or disturbances caused by occasional tossing and turning, there are certain sleep issues it isn’t capable of addressing—think sleep apnea, excessive snoring or restless legs syndrome. Ultimately, you’re still sharing a bed when using the technique, and separate duvets won’t do much to lessen more disruptive, repetitive movements or loud snoring.

How To Make Your Bed Using The Scandinavian Sleep Method

If you’re ready to sleep like a Scandi, here are the simple steps to outfit your bed using the Scandinavian sleep method.

• Start with sheets: Dress your bed as you normally would with your preferred fitted sheet, but take further cues from the Scandinavians and consider going sans top sheet, as it might impede the results of the method.
• Choose your two duvets: The most crucial part of the method, couples will want to pick two duvets or comforters that work for their individual sleep styles and preferences. Twin or twin XL sizes tend to work best as they provide enough coverage for each person without drowning them in bedding.
• Place the duvets on the bed: Take one duvet and lay it on the bed so that it forms a long rectangle, then do the same with the second duvet. Adjust them as needed so that they neatly and evenly fit on the mattress. Depending on the size of the mattress, the duvets might slightly overlap in the middle.
• Add decorative touches: If you don’t like the look of separate duvets, conceal them with a quilt or blanket. Finish with pillows and voilà—you’ve made your bed using the Scandinavian sleep method.

More Tips For Sleeping With A Partner

The Scandinavian sleep method isn’t the only thing you can do to achieve sound sleep with your partner. These expert-approved tips can make co-sleeping more productive.

• Find the right mattress. Some mattresses are better suited to couples than others, and choosing the one that works best for you and your partner can make a world of difference in how you both sleep. Our top mattress pick for couples offers solid edge support and motion isolation, so co-sleepers can move comfortably without fear of disturbing their partner.
• Try sleeping apart occasionally. Sleep divorce sounds dramatic, but for some couples it might be the key to better sleep and a healthier relationship. “It doesn’t have to be frequent, but even a night or two to yourself can make all the difference,” says Gradisar. “Just make sure to use that well-rested energy to strengthen your relationship during the day.”
• Understand each other’s sleep schedules. “Knowing your own chronotype (the natural inclination of your body to sleep at a certain time) is really helpful because when you understand your sleep patterns, you can work with your partner to find a balance instead of struggling against it,” says Wu. Settling on a sleep schedule that works for both you and your partner can take a little work (and compromise) but will make for better sleep in the long run.
• Incorporate technology into the bedroom. There are slew of sleep tech devices available that can make co-sleeping easier, from sunrise alarm clocks to adjustable bed frames. “A smart alarm can wake you during a lighter stage of sleep, which not only makes mornings feel easier but also minimizes disruption for your partner,” says Gradisar.
• Block out the noise. Earplugs and sleep headphones can help drown out the noise of a snoring partner and lull you to sleep faster. If the snores still prove too powerful, it’s worth considering anti-snore devices or even scheduling a visit to the doctor.

Why Trust Forbes Vetted

The Forbes Vetted sleep team is dedicated to finding the best sleep products for a sound night of rest. Our sleep experts have spent countless hours testing and researching the best mattresses, pillows and sunrise alarm clocks, all in the name of better slumber.

• Editorial assistant Lee Cutlip, the author of this story, frequently supports the production of mattress and sleep content. She has tested several mattresses and has covered the launches of new sleep products.
• Senior mattress and sleep editor Bridget Chapman oversees the section and is also a certified sleep science coach. Chapman has tested and written about numerous sleep products over the course of her career.
• For this article, we spoke to experts Dr. Michael Gradisar, Ph.D., head of sleep science at Sleep Cycle, and Dr. Jade Wu, Ph.D., a sleep psychologist and expert at Mattress Firm. Both elaborated on the pros and cons of the Scandinavian sleep method and offered more tips for co-sleeping with a partner.