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December 04, 2023

The Scandinavian Sleep Method: A recipe for perfect sleep

The Scandinavian Sleep Method: Crafting a Recipe for Perfect Sleep-ZigZagZurich

The Scandinavian sleep method: A recipe for perfect sleep

In a fast-paced world where sleep often takes a back seat to our hectic schedules, the Scandinavian Sleep Method is emerging as a calm and comprehensive approach to achieving the peaceful and restorative sleep we all crave. Rooted in the serene and harmonious lifestyles of the Nordic countries, this method prioritises sleep quality and overall well-being. In this article, we will explore the essence of the Scandinavian Sleep Method, its core principles, and how you can incorporate this Nordic-inspired approach to improve your sleep quality.

The essence of the Scandinavian Sleep Method

The Scandinavian Sleep Method is inspired by the Scandinavian way of life, emphasising balance, comfort and nature-inspired practices. It is based on the principle that rejuvenating sleep is essential for physical, mental and emotional health.

Key principles of the Scandinavian Sleep Method

1. Hygge, the Danish art of coziness: Central to the Scandinavian Sleep Method is the concept of "hygge" (pronounced "hoo-gah"). This Danish philosophy encourages the creation of a cosy and inviting sleeping environment. Surround yourself with sumptuous blankets, plush pillows and soothing colours to create a warm, welcoming sleep sanctuary. In a double bed, it is normal to have separate duvets so that each person has their own duvet.

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2.Natural light and darkness: Scandinavians understand the importance of light and dark cycles in regulating sleep. Make sure your bedroom is dark when you are asleep and invite natural light in the morning to wake you up naturally. This practice helps to maintain your body's circadian rhythm.

3.The great outdoors: Scandinavian culture values a connection with nature, and this connection extends to their sleep routines. Regular outdoor activities, even in the colder months, can significantly improve sleep quality by exposing you to natural light and fresh air.

4.Keep a consistent sleep schedule: Keeping a consistent sleep schedule is a cornerstone of the Scandinavian Sleep Method. Go to bed and wake up at the same time every day, including weekends, to help regulate your body's internal clock.

5.Minimalist bedrooms: Embracing minimalism in the bedroom is key. Keep clutter at bay and cultivate a calm, uncluttered sleeping environment. A simple, unadorned bedroom promotes relaxation and tranquillity, and using quality materials for curtains, duvets, bedding and blankets is both visually pleasing and soothing.

6.Comfortable sleep accessories: Invest in quality, comfortable sleep accessories such as supportive latex mattresses and breathable natural fibre bedding. Choose duvets and pillows filled with natural materials such as kapok and lyocell, known for their sustainability and exceptional comfort. Eco duvets are a great addition to the bedroom, breathable and temperature regulating.

7.Mindful eating and drinking: Avoid heavy or rich meals close to bedtime. Opt for a light, nutritious dinner and indulge in calming herbal teas or warm milk with honey to help you relax before bed.

8.Technology-free zone: Create a technology-free sanctuary in your bedroom. The soft glow of screens can disrupt your sleep-wake cycle, so make a conscious effort to disconnect before bedtime.

The benefits of the Scandinavian Sleep Method

There are many benefits to incorporating the Scandinavian Sleep Method into your life:

  • Improved sleep quality: Prioritising sleep quality over quantity ensures that you wake up feeling refreshed and revitalised.
  • Improved well-being: A holistic approach to sleep contributes to a healthier body, a more balanced mind and increased emotional well-being.
  • Increased productivity: Better sleep leads to increased alertness, focus and productivity throughout the day
  • Increased resilience: A well-rested body is better equipped to deal with daily stressors and challenges
  • Long-term health: Consistent, high-quality sleep has been linked to a reduced risk of chronic health conditions such as heart disease, diabetes and obesity.


The Scandinavian Sleep Method offers a refreshing and sustainable approach to restful nights. By embracing the principles of hygge, natural light and darkness, and consistent sleep schedules, you can transform your sleep habits and enjoy the countless benefits of a more balanced and restful life inspired by the Nordic way of life. Embrace the essence of Scandinavian sleep and enjoy the blissful and rejuvenating slumber it offers.

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Written by ZZZ Team

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