The Scandinavian Evening Ritual (and How it Will Improve Your Sleep)

Borrow the Nordic approach to evenings! From lighting and screen habits to textiles and bedtime rituals, discover simple changes that can help create a calmer, more restful night.

Good Sleep Starts During the Day

Evening rituals are a big part of better sleep, but preparing for bed starts from the moment you wake up. Our blog post, The Perfect Scandinavian Morning Routine, is full of cozy hygge tips for magical mornings, from birdsong listening to Nordic pastries. As far as the science goes, however, there are a few essential things you can do during the day to set yourself up for the evening.

Waking up at the same time every morning, even on weekends, keeps your circadian rhythm regulated. Within an hour of waking, try to get at least 10 minutes of outdoor sun exposure, or up to 30 minutes in low light or poor weather.

Avoid caffeine after 3 p.m., or earlier if you are particularly sensitive. If you are currently experiencing insomnia, gradually cut back your caffeine intake to see if it helps. Avoid napping during the day, as it resets your body clock. If you’re truly exhausted, though, you can take a nap for up to 20 minutes before 3 p.m.

Dim the Lights

One of the best things you can do to improve your sleep is to change your relationship with screens. It’s well known that the blue light emitted from screens inhibits the body’s production of the sleep hormone, melatonin. Turning on your device’s night mode at least three hours before bed can reduce this effect. Wearing yellow-tinted glasses in the evening can be helpful for some people, though evidence is mixed.

But even if you’ve filtered blue light, the content of what you’re watching—breaking news, notifications, games—can cause bursts of adrenaline and dopamine that keep you feeling awake. Therefore, it’s best to stop using devices entirely around 60 minutes before bed. If you struggle with screen addiction, an app-block scheduling app such as Jomo can really help.

Bright indoor lighting, too, can decrease melatonin production. Lights should be dimmed in the evening but they should also, like our phones, be a low color temperature. Warm light of 2,700K and below is ideal. With smart lights, such as Phillips Hue White Ambiance, you can set both light intensity and temperature. You can even set up a schedule, so that the color temperature automatically changes throughout the day.

Harness the Power of Hygge

Danish hygge is all about creating a feeling of coziness and connection, and goes hand-in-hand with screen-free time. Here are a few ideas to incorporate into your Scandi evening ritual:

Reading

There are few things more pleasurable than reading a book. You’ll have to be careful, though: some stories can be surprisingly thrilling or disturbing! It might be worth keeping a special “hygge book” separate from your daytime reading, one which you know is unlikely to spike your adrenaline. We recommend a cozy fiction classic such as The Summer Book by Tove Jansson. Or, if your tastes lean more non-fiction, try Silence: In the Age of Noise by Erling Kagge.

Hot Drinks

A relaxing herbal tea is caffeine-free, and many contain properties that can help you sleep. Look out for varieties containing chamomile, valerian, or lavender, which are proven to help with sleep. Popular Danish homewares store Søstrene Grene sells a delicious range.

Music

Soft, relaxing music can help you to wind down for bed. If you have a record player, use that: taking a record out of its sleeve, putting it on the turntable, and lowering the needle is a lovely, mindful ritual. Try Philharmonics by Agnes Obel or Folkesange by Myrkur.

Journaling Techniques for Better Sleep

The word “journaling” tends to provoke one of two reactions: an enthusiastic nod, or an eye roll. But there’s a journaling practice to suit everyone, even cynics. Try the following Scandi-inspired techniques:

Three Small Things

Gratitude journaling has been linked to improved wellbeing, and the Scandi lifestyle is all about slowing down so you can notice and appreciate the small but significant things in life. Perhaps your coffee tasted particularly good this morning, or you saw a beautiful bird while out walking in nature. Write down three (small) good things that happened to you today, and you might go to bed feeling a little happier.

Tomorrow’s Plan

Those who love Nordic efficiency can use this technique, which involves writing your plan for tomorrow so you’re not trying to mentally plan at night. It doesn’t have to be an elaborate, hour-by-hour schedule; just write three to five things you want to achieve the next day.

Brain Dump

Norwegian public health guidance recommends writing down any worries before bed. This can include memories of difficult things that happened during the day, tomorrow’s to-do list, or any other obsessive thoughts. The idea is to get them onto paper so they’re not filling up your brain. It doesn’t have to be neat (you can even throw the paper away afterwards, if you find it cathartic) and there’s no minimum or maximum limit to how much you can write.

Set Up Your Bedroom for Sleep

The right environment will hugely benefit your sleep. Your bedroom should be cool (around 65°F or 18°C) when you go to bed, so open a window or turn on the AC to prepare. Ideally, your bedroom should be used for sleeping or intimacy only: no TV, phones, or laptops.

The right bedding, too, will help you to fall asleep and stay asleep. Avoid plastic-based bedding made from polyester or acrylic. They tend to trap heat, which may cause you to wake in the early hours.

The natural materials popular in Scandinavia, and European linen in particular, tend to be more breathable. A 2014 study by the University of Lorraine, France, compared linen with cotton, polyester, and viscose, and found linen to be most efficient for breathability and absorption.

The Modern Dane’s durable linen bedding is made from 100% European flax linen that has been certified by OEKO-TEX as safe for the whole family. It’s cool enough to allow warm air to escape, while retaining enough warmth to keep you comfortable through the winter months. View our collection of soft linen bedding, made for calm and cozy evenings.

What are your evening rituals? Do you have a favorite journaling practice? Let us know on Instagram, Pinterest, Facebook, or Twitter!