Move Over Scandinavian Sleep Hacks - The Dutch Method Is Taking Over

Although it’s been common in countries like Sweden, Denmark, and Norway for years, the so-called Scandinavian sleep hack didn’t gain global attention until it blew up on TikTok in 2022. The concept is simple: couples ditch a shared duvet and instead use two separate ones. It may sound small, but for many people, it’s made a big difference - reducing nighttime disturbances and even helping some couples avoid sleeping in separate beds altogether. Now, however, there’s a new sleep trend taking over: the Dutch method.

What Is the Dutch Sleep Method?

For years, sleep advice has focused on what happens at night - blackout curtains, no screens, and the perfect mattress setup. But a new trend is flipping that idea on its head. The “Dutch sleep hack” is all about how you wake up, not just how you fall asleep.

Inspired by everyday habits in the Netherlands, this approach encourages letting natural light into your bedroom first thing in the morning - sometimes even by keeping curtains or blinds slightly open overnight.

Why Morning Light Matters More Than You Think

Your body runs on a built-in timing system known as the circadian rhythm. This internal clock controls when you feel alert, when you get sleepy, and even how your body regulates temperature and hormones. Natural light is one of the strongest signals for this system. When daylight hits your eyes in the morning, it tells your brain to reduce melatonin (the sleep hormone) and increase alertness. Over time, this can help stabilise your sleep schedule and make it easier to both wake up and fall asleep at consistent times.

How the Dutch Sleep Hack Works

At its core, the Dutch method is simple: increase your exposure to natural light as early in the day as possible. There are a few ways people are putting it into practice:

• Sleeping with curtains or blinds partially open

• Opening windows or blinds immediately after waking

• Positioning your bed so it faces a natural light source

• Letting daylight, rather than alarms, gently wake you

  
  

The idea isn’t to flood your room with light all night, but to make that transition from darkness to daylight feel more natural.

Benefits Reported by Followers of the Dutch Sleep Method

People who adopt the Dutch sleep method often notice:

• Falling asleep faster

• Deeper, more restorative sleep

• Feeling more refreshed and alert during the day

• Reduced nighttime awakenings

• Lower stress levels

  
  

These benefits come from supporting the body’s natural rhythms and creating a peaceful bedtime routine.

Easy Ways to Try the Dutch Sleep Hack

If you’re curious but not ready to sleep with your windows fully uncovered, there are simple alternatives:

• Use smart blinds: Schedule them to open gradually in the morning

• Try a sunrise alarm clock: These mimic natural daylight and brighten your room slowly

• Get outside early: A short walk in the morning light can have a similar effect

• Rearrange your space: Let more natural light reach your bed area

Easy Ways to Try the Dutch Sleep Hack

The Dutch sleep hack is less about following strict rules and more about working with your body’s natural rhythms. By prioritising morning light, you can create a gentler, more effective way to wake up and potentially improve your sleep in the long run.

Sometimes, better sleep doesn’t start at bedtime. It starts with how you greet the morning.