Search This Blog

Wednesday, June 29, 2022

Scandinavian Sleep 😴 Method 🛏️

The Scandinavian Sleep Method 
Could Be the Key to Saving Your Sleep 
(and Your Marriage)
Here's How It Works
Tumblr: Image
The Scandinavians have done it again—this simple bedroom tweak could put an end to your nightly battle of duvet tug-of-war.
By Ashley Zlatopolsky June 13, 2022
 😴 🛏️  😪  💤  🛌

Many couples who share a bed sleep great together. In fact, some recent research from Europe found that bed-sharing partners tend to enjoy significantly improved sleep, namely longer and more stable REM sleep (essential for things like learning and emotional processing). But for countless others, sleeping in the same bed with their significant other can be tough. Anyone with a sleep partner knows that snoring, tossing and turning, blanket-hogging, and insomnia on one or both sides of the bed can result in trouble falling and staying asleep. And ultimately this can take a serious toll on both the relationship and sleep (and by extension their overall physical and mental health). 

Sure, these underslept and frustrated couples could consider dabbling in a sleep divorce—the practical solution of sleeping in separate spaces for the sake of adequate rest and sanity. But there might be another way to improve shut-eye without splitting off into different rooms every night: the Scandinavian Sleep Method. Here's how this simple sleep style works, plus the pros and cons of giving it a try, according to sleep experts.

What is the Scandinavian sleep method? 
Hailed for its purported sleep benefits, the Scandinavian sleep method is a popular practice originating from Scandinavian countries like Denmark, Norway, and Sweden, and is also common in other parts of Europe, such as Germany and Iceland. The basic concept: Partners sleep in the same bed together, but don't share one, individual duvet or comforter. Instead, each gets his or her own blanket. Genius, right? (And if you're really serious about trying this strategy, you'll forgo a top sheet, too, like many Scandinavians do—though that's a hot-button debate for folks here in the U.S.)
So, why does having separate duvets seem to be an effective trick? Studies have found that sleeping in the same bed with the same comforter as your partner can actually result in 30 percent more interrupted sleep. And it's pretty telling that Scandinavian countries tend to rank as some of the highest in terms of sleep quality. For example, Denmark, Norway, and Sweden rank in third, fourth, and sixth place for sleep and overall quality of life, according to a Lifestyle Index by Sleep Junkie, whereas the U.S. ranks 87th in the lineup of countries with a balanced lifestyle.

How can you both benefit from the Scandinavian sleep method? 

1 It eliminates potential sleep disturbances.
Simply put, the more opportunities for sleep disturbances in your environment (think: ambient light, noises, movement, and so on), the more likely you are to sleep poorly. And fragmented sleep can impact mood, increase daytime sleepiness, impair physical and cognitive functioning, and even cause more serious health problems down the line, like high blood pressure or heart disease.

Why are we so sensitive to the slightest moves in bed? Danielle Kelvas, M.D., sleep expert and chief medical advisor at Sleepline, explains that it all boils down to evolution. "When we lived as hunter-gatherers in the wild, we were most at risk from predators during sleep," she says. "This is why many people experience anxiety or ruminations before falling asleep, or have such difficulty staying asleep. Even the slightest touch or nudge can be enough to wake someone, which is what kept us alive."

That's great if your kids wake you up to let you know they're sick or there's an intruder in the house—not so great when it's just your spouse rolling over (and over) and pulling the covers away with them. The Scandinavian sleep method is a low-lift way to help reduce the common disruptions that arise when sharing a bed, says Zeke Medina, PharmD, certified adult sleep consultant with Live Love Sleep

"Couples who sleep together using a larger sheet and comforter tend to move, roll, and yank the blankets from the other person in the bed," he explains. "If you're a light sleeper, this can cause you to wake up and be frustrated." With a shared bed layer, you're also more likely to be roused by movements like your partner getting up in the middle of the night or for their earlier wake-up time.


2 It helps you maintain the right sleep temperature for you. 
Sharing a comforter can affect sleep temperature, which plays a huge role in how well you sleep. Being able to cool down in particular, Medina says, is essential for sleep quality and quantity. "If you get hot, your body will have trouble sleeping or staying asleep," he says. "This can reduce your sleep quality and could interfere with daytime alertness."

Since many couples have different sleep temperature preferences, using separate duvets can help each bed partner create their own personalized mini-sleep environment without disturbing the other's. One partner, for example, could opt for a lighter quilt if they run extra-warm, while the other burrows down in a heavier duvet.


3 It's the perfect compromise for bed-sharing couples.
At the end of the day (literally), if you don't want to sleep in separate rooms, this is probably the most ideal solution to meet in the middle. "Sleeping next to your loved one with separate blankets seems to be a better alternative to something like a 'sleep divorce,'" Medina adds, "in which you and your partner sleep in either separate beds or separate rooms."
So, what's the downside? 

The Scandinavian sleep method may promote sound sleep, but some people find one drawback to be its effect on intimacy. If you do give it a try, you could overlap duvets slightly before going to bed or share one duvet until you're both fully ready to nod off. 

Making the bed might also become a slightly longer process, though hopefully that's not a deal-breaker if your goal is more sleep (you can do it!). And the most obvious con is probably the expense of buying two separate blankets. Your budget is your budget, but Medina does reiterate that "it's worth a try" if you're serious about getting better sleep together without giving up and moving to separate rooms or beds.

Bottom Line: It's probably worth it.

Ready to give the Scandinavian sleep method a try? It honestly couldn't be easier: You'll want to purchase two twin-size sheets and/or comforters—one for each bed partner. Opt for bedding that works for your individual preferences, factoring in your ideal level of warmth/blanket weight, favorite fabric, and even thread count. To take it one step further, remove any top sheet—or even sleep on two separate, but close-together mattresses, but many people simply choose to go with two individual comforters or duvets.

Ultimately, Medina says it's definitely worth the investment and the few extra steps, particularly if you're a light enough sleeper who's roused by the slightest tug of the blanket or other movement.

"I'm moving to a Scandinavian sleep model myself," he adds. "My wife is very cold at night, and I avoid comforters since I get hot very easily. The AC is set to a temperature that I feel comfortable in with just a bedsheet and thin quilt, [and] my wife sleeps with a bed sheet and comforter."

😴 🛏️  😪  💤  🛌 😴 🛏️  😪 💤  🛌 😴

Yes, There's an Ideal Temperature for Sleep 
And Here's Why It Matters
A too-warm bedroom might be sabotaging your shut-eye.
By Ashley Zlatopolsky
 
We've all been there: It's a scorching hot evening and you just can't seem to fall asleep, despite cranking up the air conditioning or turning on a fan (or three). Or maybe it's the middle of winter, bleak and windy, and no matter how many blankets you're under you can't stop tossing and turning in the cold. It should come as no surprise to hear that temperature plays a huge role in how well we sleep. 

We've all been there: It's a scorching hot evening and you just can't seem to fall asleep, despite cranking up the air conditioning or turning on a fan (or three). Or maybe it's the middle of winter, bleak and windy, and no matter how many blankets you're under you can't stop tossing and turning in the cold. It should come as no surprise to hear that temperature plays a huge role in how well we sleep.  

There's a whole science behind the power of temperature on our sleep quality, quantity, and habits. For a good night's sleep, prioritizing temperature can be a great way to promote healthy sleep habits and get better quality sleep. "Getting a good night's sleep is important for your overall health and well-being," says Ryan Fiorenzi, certified sleep coach. "Most people think of sleep as the time when the body rests, but it's actually a time for the body to rebuild and recover. The best sleep environment is one that's cool."
So what's the key to finding the perfect temperature for your sleep sanctuary? Here's what experts and data have to say about the connection between temperature and sleep, why it matters for our overall health, and how to clock a better night's sleep by paying attention to the temperature.
 
What is the ideal temperature for sleep?
Temperature for sleep recommendations can vary slightly, but the general rule of thumb is that
65 degrees is the perfect place to set your thermostat for optimal sleep. If you can't keep your home at that temperature, or if 65 degrees is a little too chilly for your personal preferences, board-certified sleep medicine physician Funke Afolabi-Brown, MD, suggests aiming for something in the temperature range of 60 to 72 degrees for the best sleep possible.

Why does temperature matter for sleep?
Setting the temp to somewhere in the 60 to 72 degree range, helps create a just-right environment for sleep by working alongside the patterns of our core body temperature. "This [range] is ideal because variations in our core body temperature, which is regulated by our
body's circadian rhythm, drop in the evening and coincide with our brain's melatonin secretion," Dr. Afolabi-Brown explains. "Having a cool room environment further promotes this temperature drop and improves our sleep quality."
As it gets dark, our body begins to produce melatonin, a hormone that plays a large role in
sleep regulation. As melatonin is produced, it signals to our brains that it's time for sleep (and vice versa: as melatonin production slows down in the morning, our brains understand it's time to wake up). A cooler sleeping environment actually promotes higher melatonin production, encouraging sleep onset and more restful sleep.

What happens if it's too warm or too cold?
Beyond assisting with melatonin production, temperature is arguably one of the most important factors impacting our sleep.
Exposure to heat, or a too-warm sleep environment, can cause increased wakefulness and decreased slow wave sleep and REM sleep, the two deepest stages of sleep that (among other key health functions) help us wake up feeling refreshed. Humid heat, in particular, can throw off sleep stages and thermoregulation, or our body's ability to regulate its temperature. While cold exposure doesn't necessarily affect sleep stages, it's still important to be comfortable during sleep to promote thermoregulation.
"If the room temperature is too hot, our core body temperature rises, leading to discomfort and restlessness," Dr. Afolabi-Brown says. "With this, it's harder to fall asleep, and we're more likely to wake up during the night." Waking up throughout the night, or
disrupted sleep, can lead to emotional distress, reduced cognition, and performance issues. If the room temperature is too cold, on the other hand, "it can also cause us to be uncomfortable," she adds, "and this discomfort can impact our sleep quality as well."

How to maintain that perfect sleep temperature
Depending on where within the 60 to 72 range you prefer your space to be, there are different things you can do to help cool down or warm up your sleep environment. Some people enjoy a warmer bedroom and actually sleep well that way. But if you're struggling to sleep in a too-warm or too-cold space, the first thing you should do after setting your thermostat is look at your bedding.
"One of the best ways to help keep yourself cool while you sleep is to invest in some high-quality bedding," Fiorenzi suggests. A smart summer choice is actually a wool comforter, he says, "which has been shown to significantly reduce body heat. Other great options include specialty quilts and sheets designed to wick away moisture and heat. These can help reduce sweat, which can lead to a more comfortable night's sleep." Fiorenzi suggests sleeping with bedding made out of natural materials as well, like bamboo or cotton blends, since they're "naturally cooler."
Dr. Afolabi-Brown says
taking a lukewarm bath before bed  can also decrease your core body temperature, promoting melatonin production and sleep onset. In addition, she recommends using a fan or air conditioner in the summer, opening your windows to stay cool, or using a space heater in the winter if your room is too cold. Cotton pajamas can also be super helpful in regulating core body temperature, she adds.

These Cooling Bed Sheets Are the Secret to a Sweat-Free Night - Here Are the 14 Best Sets

These are the best cooling sheets to shop:

 https://www.realsimple.com/home-organizing/decorating/decorating-bedroom/best-cooling-bed-sheets

😴 🛏️  😪  💤  🛌 😴 🛏️  😪 💤  🛌 😴
 
 
 


😴 🛏️  😪  💤  🛌 😴 🛏️  😪 💤  🛌 😴
Popular in Sleep
  1. Is Your Bedroom Dark Enough? Sleeping With Ambient Light Can Harm Your Health, Study Finds
  2. Wearable Sleep Trackers Might Be Worth the Hype, Experts Say—Here Are Their Favorites
  3. I Refuse to Sleep Without These $20 Ear Plugs That Truly Block Out All the Noise
  4. The 9 Best Cooling Pillowcases for Sweat-Free Nights
  5. Yes, There's an Ideal Temperature for Sleep—and Here's Why It Matters
  6. It Feels Like Everyone Takes Melatonin for Better Sleep—but Should They? Here's What Sleep Experts Say
  7. 5 Terrific Ways Tart Cherries Can Boost Your Health
  8. 2022 Sleep Awards: The Best-Ever Tools for Better Sleep, According to Real Simple Editors
  9. Sleep Anxiety Can Cost You Hours of Rest—Here Are Some Ways to Spot It and Beat It
  10. How Well You Sleep Matters More Than How Much You Sleep—Here's How to Boost Your Sleep Quality
  11. These Are the Best Sleeping Positions to Avoid Waking Up With Aches and Pains—or Worse, an Injury
  12. Sorry, Night Owls: The Sleep You're Missing Before Midnight Is Crucial—Here's Why
  13. If You're a Fan of Sleeping Naked, You're in Luck: Here Are 5 Benefits of Snoozing in the Nude
  14. Our Sleep Needs Change a Lot as We Age—Here's How to Get Proper Sleep in Your 20s, 30s, 40s, and 50s
  15. This Best-Selling Weighted Blanket Feels Like Being 'Hugged on All Sides,' and It's Just $40 Right Now
  16. Set Your Alarm One Hour Earlier to Reduce Your Risk of Depression, Sleep Study Suggests
  17. Why You're Always So Tired—and What You Can Do About It
  18. Overthinking These Common Sleep “Rules” Could be Sabotaging Your Shut-Eye
  19. Sleep Procrastination Might Be Stealing Precious Hours of Rest From You—Here's How to Stop It
  20. Shoppers Swear This 'Pancake' Pillow Is the Secret to Getting Rid of Neck Pain
  21. Wearable Sleep Trackers Might Be Worth the Hype, Experts Say—Here Are Their Favorites
  22. Sleep Procrastination Might Be Stealing Precious Hours of Rest From You—Here's How to Stop It
  23. 5 Ways to Make Your Bed Cozier (for Those Who Plan to Hibernate Until Spring)  
  24. Yes, There's an Ideal Temperature for Sleep—and Here's Why It Matters 
  25.  
  26.   
     
    😴 🛏️  😪  💤  🛌 😴 🛏️  😪 💤  🛌 😴
 
 
 
 
 
😴 🛏️  😪  💤  🛌 😴 🛏️  😪 💤  🛌 😴
 
 
 
😴 🛏️  😪  💤  🛌 😴 🛏️  😪 💤  🛌 😴
Tumblr: Image

No comments: