5 Scandinavian-Inspired Sleep Hacks You Should Try to Finally Feel Well-Rested

Nordic countries, like Denmark, Finland, and Iceland, consistently rank as some of the happiest on the planet, according to Gallup’s World Happiness Reports. While there are probably many reasons for this, like universal healthcare and education, as well as an emphasis on work-life balance, we can’t help but suspect that sleep plays a pivotal role too, because it turns out that Nordic countries also rank highly for sleep quality. 

In fact, their Scandinavian sleep method, which entails sleeping with separate duvets if you have a partner, has motivated folks across the globe to explore more about the region’s other snoozing habits. Sleep experts from mattress retailer Happy Beds actually compiled a list of Scandi-inspired sleep customs that’ll hopefully set you up for some quality shut eye.

Air Your Bedding Outdoors

If you can, hang at least your duvet (but ideally your sheets and pillows too) outside once a week for a few hours. Doing this, especially when it’s cooler and dry, will remove lingering moisture—this will cut back on bacteria build-up, bad odors, and even dust mites, all of which can lead to poor sleep. The Scandinavian TikToker Cecilia Blomdahl popularized this concept on the platform, though she recommends doing this daily, which might not be realistic for most people.  

Open Your Bedroom Windows

A big tradition in countries like Sweden, Finland, and Denmark is letting babies nap outdoors in their strollers no matter how cold it is—it’s based on the belief that fresh air is essential for a child’s growth and well-being. And they’re onto something, because research suggests cooler temperatures are best for a good night of sleep. The grown-up version of the Scandinavian custom is to crack open a window for a few minutes before you hop into bed so that fresh, cool air can circulate. 

Drink Your Coffee on a Walk

If you haven’t already noticed, Scandinavians are deeply connected with nature and their outdoor environments. Another cultural norm is their love of fikas, a Swedish tradition where you take a break mid-day to enjoy a hot drink like coffee or tea and a pastry, typically outdoors. Taking a breather en plein air, even for just 20 minutes, can actually improve your circadian rhythm, which regulates your sleep-wake cycle. A 2023 Austrian study found that exposure to daylight can help to realign disrupted circadian rhythms, leading to better sleep and higher levels of happiness. 

Hit Up a Sauna or Take a Hot Bath

Saunas are an essential part of Finnish culture, and it makes sense—after a long, cold day, it’s incredibly relaxing to sit in a cozy warm room. Concluding your evening with this ritual can be highly beneficial for your sleep though, as the increase and decrease in heat will lead to the rapid cooling of your body’s core temperature, gearing you up for bedtime.

Most people don’t have access to a sauna though, so a good alternative is a steamy bath an hour before bed to begin the wind-down process. A sleep study conducted by researchers at the University of Texas found that bathing one to two hours before bed, for as little as 10 minutes, was associated with improved sleep quality and efficiency. 

Use Separate Duvets

And of course, we can’t forget the classic Scandinavian technique of couples sleeping in separate duvets. This not only eliminates many of the annoying quirks that come with sharing the sheets, but it also encourages better body temperature regulation. (A cold sleeper might want a heavy comforter, while their warm partner might need a thinner option.) Fewer disruptions and discomforts will ultimately result in longer deep sleep.