This Scandi Sleep Method Is the Secret to Deeper Slumbers, According to Experts

Say goodbye to counting sheep and hello to a peaceful night of dreaming with this sleep trick popular in Scandinavian countries.

A good night’s sleep is essential, and everyone is always looking for ways to make nightly routines a little more restful. Fortunately, you don’t need any special pillows or a fancy mattress for this popular sleep trick originating in some Scandinavian countries (like Sweden and Finland).

Before heading to bed, it’s common to open one bedroom window for at least 10 or 15 minutes (yes, even in winter!). You can close the window before bed or leave it cracked for extra air circulation while you sleep.

We reached out to experts at the American Academy of Sleep Medicine to learn why this trick might help you sleep better, and exactly how you can put it into practice in your nighttime routine.

Why Open a Window Before Bed?

The thinking behind cracking a window before bedtime in Scandinavian countries is that it helps fresh air circulate through the room and also lowers the temperature in your bedroom before heading to sleep (anyone who prefers the cold side of the pillow knows that cooler temperatures make for great sleep).

“Generally, we sleep better when the temperature is cooler than when it is too warm,” says Yuen. “The temperature range reported can be from 65 to 70 degrees Fahrenheit, depending on the individual's preference.”

Cool, fresh air in your bedroom might also help with congestion, so you could try sleeping the Scandinavian way the next time you have a persistent cold.

“Sometimes, when individuals have difficulty with nasal congestion or trouble breathing, the cooler circulating air may help lessen the labor of breathing,” says Yuen.

What to Consider Before Sleeping with Windows Open 

But if you plan to leave a window open all night or just for a few minutes before bedtime, the weather might not always cooperate with supplying cooler air. Depending on where you’re located, spring or fall might be the best time to try this trend.

“On a hot, humid night in the Southwest, air conditioning may be more beneficial than opening the windows,” says Yuen. “Early spring or fall, when the air is crisp, or after the rain when pollution levels are low, will be more suitable conditions for testing if this practice suits you.”

If you have allergies, opening the windows might also do more harm than good by letting in pollen. Yuen recommends paying attention to environmental factors like pollen or air quality to avoid exposure to unwanted particles.

If you can’t open the windows because the weather isn’t cooperating or allergy season is in full swing, there are still a few things you can try to imitate the effects of an open window. Turning down temperatures on your thermostat before bed can help, and running a ceiling or oscillating fan or air purifier can help improve airflow in your bedroom.

Other Ideas for a Better Night’s Sleep

Depending on how sleeping with a window open affects you, you may notice the difference after just one night. However, it could be worth trying for at least a week to see if there’s a noticeable change in your sleep quality.

"If it is a chronic cough that cooler air soothes, it may take more than a few nights to feel the benefit,” says Yuen.

But even if cooler temperatures and better air circulation don’t have a noticeable difference in your sleep quality, there is still plenty to try for a more restful night. Yuen recommends relaxing activities for at least one or two hours before bed, such as stretching, journaling, listening to music or a podcast, or doing a puzzle.

“Activities that help put a ritualistic end to the 'day' and signal 'night' can help the mind relax, let go of the day's stress, and be ready for bed,” she says.

If you’re looking for a simple trick that might help improve your sleep, it doesn’t get much easier than the Scandinavian method. Better sleep could be just an open window away.

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