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.
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.
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.
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.
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."
A too-warm bedroom might be sabotaging your shut-eye.
By Ashley Zlatopolsky
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
- Brooklinen Linen Core Sheet Set
- Mellanni Hotel Luxury Cooling Sheet Set
- Buffy Eucalyptus Sheet Set
- Hotel Sheets Direct Bamboo Cooling Bed Sheet Set
- Parachute Percale Sheet Set
- Casper Cool Supima Set
- Slumber Cloud Stratus Cooling Sheet Set
- Purple Sheets
- Helix Ultra-Soft Sheet Set
- Layla Sleep Bamboo Sheets
- Sleep Zone Striped Bed Sheets
- Bedsure Bamboo Cooling Sheets
- Riley Percale Sheet Set
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