According to Gallup's World Happiness Reports, Northern European countries such as Denmark, Finland and Iceland consistently rank among the happiest on the planet. While there are likely many reasons for this, such as universal health care and education, and an emphasis on work-life balance, we can't help but suspect that sleep also plays a crucial role. It turns out that Nordic countries also rank among the best for sleep quality. If you've been wondering what you need to do to sleep well, you need to try Scandinavian sleep hacks.
ContentVentilate bedding in the open air What you need to do to sleep well: open the bedroom windows Drink coffee while walking What you need to do to sleep well: visit a sauna or take a hot bathUse separate blankets
WomanEL assures that these tricks are very simple and can be easily added to your nightly ritual before bed.
Air bedding outdoors
If you can, hang at least a duvet (and ideally sheets and pillows) outside for a few hours once a week. This will remove any remaining moisture, especially when it's cool and dry outside. This will reduce the buildup of bacteria, bad odors and even dust mites that can lead to poor sleep.
What you need to do to sleep well: open the bedroom windows
In countries such as Sweden, Finland and Denmark, there is a tradition of allowing children to sleep outdoors in strollers, no matter how cold it is. This is based on the belief that fresh air is essential for the growth and well-being of a child. And they are somewhat right. Because research shows that cooler temperatures are best for good sleep. An adult version of the Scandinavian custom is to open the window slightly for a few minutes before jumping into bed so fresh, cool air can circulate.
Drink coffee while walking
If you haven't noticed yet, Scandinavians have a deep connection to nature and the environment. Another cultural norm is their love of fika, a Swedish tradition where you take a break at midday to enjoy a hot drink such as coffee or tea and a pastry, usually outdoors. Taking a break, even just 20 minutes, can really improve your circadian rhythm, which regulates your sleep-wake cycle. A 2023 Austrian study found that exposure to daylight can help align disrupted circadian rhythms, leading to better sleep and increased happiness.
What you need to do to sleep well: visit the sauna or take a hot bath
Sauna or hot bath relaxes and helps prepare the body for sleep, Source: freepik.com
The heat generated in a sauna triggers the body's sleep response, helping you relax and unwind after a long day. Spending some time in the sauna before bed can create the ideal conditions for a restful night's sleep, ensuring that you wake up feeling energized and ready to take on the day. Don't have a sauna at home? No problem. Take a hot bath 1-2 hours before bed. Do this for at least 10 minutes to get the same benefits.
Use separate blankets< /h2>
Don’t share your blanket with your partner! The Scandinavians do just that. Why? The thing is that each person’s body is unique. Some people prefer a thin blanket, others a heavy one. Don't sacrifice your comfort. Use a variety of blankets to help you get a full, sound night's sleep.
Some people take supplements before bed. We shared warnings about what you should not drink at this time of day.
