5 Scandinavian Sleep Tips You Should Try to Wake Up Feeling Refreshed

Countries like Denmark, Finland, and Iceland consistently appear at the top of the World Happiness Reports by Gallup. While factors such as universal healthcare, education, and work-life balance surely contribute, there's a strong possibility that sleep plays a significant role too—especially since these Nordic countries also score highly for sleep quality.

In fact, the Scandinavian sleeping tradition, which includes using separate duvets for couples, has inspired many people worldwide to learn more about other Nordic sleep practices. Sleep experts from mattress company Happy Beds put together a collection of Scandi-inspired sleep habits that could help you get a better night’s rest.

Take Your Bedding Outdoors to Freshen Up

Whenever possible, try hanging your duvet (and ideally your sheets and pillows) outside for a few hours once a week. Doing this, especially in cool and dry conditions, helps eliminate moisture, preventing bacteria, odors, and even dust mites from accumulating—ultimately improving your sleep quality. This idea was popularized by Scandinavian TikToker Cecilia Blomdahl, who suggests doing this daily, although that might not be feasible for everyone.

Let Some Fresh Air In Through the Window

In countries like Sweden, Finland, and Denmark, it’s a common tradition to let babies nap outdoors in their strollers, regardless of the cold. This practice is based on the belief that fresh air is crucial for a child’s growth and health. Research shows that cooler temperatures are indeed ideal for a restful night of sleep. The adult version of this custom is simply opening a window for a few minutes before bedtime to allow fresh, cool air to circulate through the room.

Take Your Coffee on a Stroll

Scandinavians are well known for their deep connection to nature and the great outdoors. Another tradition they cherish is fika, a Swedish practice where people take a midday pause to enjoy a warm drink like coffee or tea, paired with a pastry—usually outdoors. Even spending just 20 minutes outside en plein air can help regulate your circadian rhythm, which controls your sleep-wake cycle. A 2023 Austrian study revealed that exposure to daylight helps restore disrupted circadian rhythms, improving sleep quality and boosting happiness levels.

Visit a Sauna or Enjoy a Warm Bath

Saunas are a key element of Finnish culture, and it’s easy to see why—after a long, chilly day, nothing feels better than relaxing in a cozy, warm space. This ritual can be particularly beneficial for sleep, as alternating between heat and cooling helps lower your body’s core temperature, signaling it’s time to rest.

Since not everyone has access to a sauna, a great alternative is to take a steaming bath about an hour before bed to start your wind-down routine. A sleep study conducted by the University of Texas showed that bathing one to two hours before bed, for just 10 minutes, is linked to improved sleep quality and efficiency.

Use Separate Duvets for Better Sleep

One classic Scandinavian sleep habit is for couples to use separate duvets. This practice not only removes the common annoyances of sharing a blanket but also helps each person maintain their ideal body temperature. (A person who feels cold might prefer a thick duvet, while their warmer partner might need a lighter one.) Fewer disturbances and discomforts lead to more restful, uninterrupted deep sleep.