It begins with two people, one blanket, and two very different ideas of what’s a comfortable sleeping temperature. By midnight, one partner is hot and sweaty while the other is freezing.
Sounds familiar? You’re not alone.
Many couples have nightly arguments over blankets or doonas, bedroom temperature and differing sleep habits. Poor sleep and relationship strain can follow.
So it’s no wonder couples are curious about the “Scandinavian sleep method”, which is having a moment on social media.
But what is it? And will it end your nightly “doona drama”, as TikTok suggests?
What is the Scandinavian sleep method?
This is a sleeping arrangement for couples who share a bed. But rather than sharing bedding, each has their own blanket or doona.
This arrangement allows couples to continue sleeping together while meeting each person’s individual needs. It offers a balance between sleeping together and sleeping apart.
As the name suggests, it’s said to be a popular in Scandinavian countries. It reflects the preferences of many couples who value both intimacy (sharing a bed) and personal sleep comfort (their own blanket or doona).
Now many couples from non-Scandinavian countries say trying the Scandinavian sleep method has been a game-changer for their sleep.
Does it really work?
Most research on how couples sleep focuses on broader factors. These include the sleep environment (whether it’s safe, quiet or dark), temperature and routines, rather than whether couples share a blanket.
In the absence of research specifically testing “two blankets vs one blanket” it is hard to check if the Scandinavian sleep method is scientifically valid.
However, this method has many aspects that align with healthy sleep practices. So there’s reasonable evidence to suggest it could reduce the type of sleep disturbances you can get from sharing a blanket with your partner.
I’m hot, you’re cold
The body’s internal clock manages daily rhythms in core body temperature, which drops when you fall asleep. And different bedding materials can influence your sleep by affecting your skin and body temperature.
For instance, different fibre types can affect how quickly you fall asleep or the amount of deep sleep you get. Blankets that are too hot and raise your body temperature can also affect your sleep.
But night time body temperature patterns can vary with age, body composition, hormones, and whether you’re a morning or evening person. These contribute to whether you’re a hot sleeper or a cold sleeper, and can explain why you need different types of bedding to your partner.
Hot sleepers generally prefer lightweight, breathable fabrics, whereas cold sleepers tend towards heavier, insulating fabrics that trap heat.
Individuals may also prefer different bedding for other reasons. Someone with
heightened sensory awareness or skin sensitivities might favour more natural, smooth fibres. Or they may opt for weighted blankets to provide a calming effect that helps reduce anxiety or sensory processing issues.