Exploring Viking Sleep Practices: Lessons from the Past for Modern Sleep Quality

In the quiet hours after sunset, when the golden glow of the hearthfire cast long shadows across the wooden beams of

a Norse long house, the Viking people prepared for what modern science now recognizes as perhaps the most effective

sleep in human history. While we in the 21st century struggle with insomnia, sleep disorders, and the constant glow

of electronic devices, the Norse inhabitants of Scandinavia during the Viking age, 793 to66 CE, experienced a

relationship with sleep that was profoundly different and arguably superior to our own. The notion that

people from a culture often characterized by raiding and warfare might have enjoyed exceptional sleep

quality may seem counterintuitive. Yet, the evidence suggests that the environmental conditions, cultural

practices, and lifestyle factors of Viking age Scandinavia created a perfect storm of circumstances conducive to

restorative sleep. From the natural rhythms of their days to their sleeping environments, from their dietary habits

to their philosophical approach to rest, the Norse people embodied sleep practices that modern sleep scientists

now desperately recommend to their sleepdeprived patients. Archaeological findings from sites across Scandinavia,

Iceland, and the Norse settlements in the British Isles, combined with literary evidence from the Saras and

Eers, reveal a culture whose sleep patterns were deeply attuned to natural cycles. Unlike our modern obsession with

eight consecutive hours of sleep, a relatively recent historical development, the Vikings embraced sleep

patterns that worked in harmony with their environment, their bodies, and their cultural needs. This article

explores the multifaceted reasons why Viking sleep practices may have been the most effective in human history. We will

examine how their bifphasic sleep patterns aligned with natural human rhythms, how their physical environments

promoted better sleep, and how their cultural attitudes toward rest created healthier sleep hygiene than many

subsequent civilizations achieved. By understanding the sleep practices of the Norse people, we gain not only

historical insight, but potentially valuable lessons for improving our own troubled relationship with sleep in the

modern world. As we journey through the sleeping habits of the Viking age, we will meet characters like Thorvald, the

ship builder, whose winter sleep routine in his coastal Norwegian homestead reveals much about Norse sleep

environments, and Astrid the healer, whose knowledge of sleepinducing herbs was passed down through generations.

Through these historically grounded examples, we can glimpse the lived experience of sleep during this

fascinating period of human history. The evidence suggests a provocative conclusion. Despite their reputation as

fierce warriors and explorers, the people of the Viking age may have been among the most well-rested humans in

history. A quality that perhaps contributed to their remarkable achievements in navigation,

craftsmanship, and cultural expansion. As we shall see when it comes to sleep, we modern humans have much to learn from

our Norse ancestors. The modern world's obsession with consolidated 8-hour sleep is a historical anomaly, a product of

industrialization, artificial lighting, and rigid work schedules rather than human biology.

Archaeological evidence and saga accounts suggest that the Vikings, like many pre-industrial societies, practiced

what sleep historians call bifphasic or segmented sleep, a pattern that may have been far more aligned with our natural

biological rhythms. The evidence for Viking bifphasic sleep. The old Norse language itself provides

clues to this sleep pattern. The sagas frequently mention fierfen first sleep and references to waking in the middle

of the night for various activities before returning to odfen second sleep. While these terms don't

appear consistently enough to form conclusive evidence alone, they align with what we know about pre-industrial

sleep patterns across Europe. In the Greti saga, the titular hero Gretia Asand Darson is described as rising

after his first sleep to tend to household matters before returning to his bedding later in the night.

Similarly, in a Gil saga, there are references to characters waking in the dead of night to conduct business or

conversations before returning to sleep until dawn. Archaeological evidence from Viking settlements supports this textual

evidence. Excavations at Jorvvic, modern-day York in England, a significant Viking settlement, revealed

household layouts conducive to nighttime activity. Fire pits in long houses show evidence of being maintained throughout

the night, suggesting regular waking periods. The natural pattern of Viking sleep.

Based on this evidence and our understanding of pre-industrial sleep patterns, a typical Viking sleep

schedule likely followed this pattern. After sunset, particularly during the long winter nights that dominate

Scandinavian latitudes, the household would gather around the central hearth. As darkness fell completely, usually a

few hours after sunset, they would retire for their first sleep. This might last approximately 4 hours, after which

many would wake naturally. This midnight waking period lasting perhaps 1 to two hours was not considered insomnia or a

sleep disorder as we might classify it today, but rather a normal and expected part of the night. During this time,

Vikings might tend to the fire, check on livestock, engage in quiet conversation, perform religious rituals, or even visit

neighbors. Consider Bjorn Haroldson, a farmer from the Tronheim region of Norway. Archaeological evidence from

similar farmsteads suggests that after his evening meal and perhaps some storytelling around the fire, Bjorn

would retire to his sleeping platform as darkness fell completely around 7 or 8:00 p.m. in winter. After sleeping

deeply for about 4 hours, he might wake around midnight, add wood to the central hearth, check on his valuable livestock,

perhaps drink some ale or water, and possibly discuss the next day's work with family members who were also awake.

After an hour or so of such activities, he would return to his sleeping platform for his second sleep until dawn.

The biological basis for bifphasic sleep. Modern sleep science has begun to

recognize that bifphasic sleep may actually be more natural for humans than our modern consolidated sleep pattern.

Research by historian A. Roger Ekerch who documented hundreds of historical references to segmented sleep in

pre-industrial Europe suggests that this pattern was the norm throughout human history until artificial lighting

changed our relationship with darkness. The human body naturally produces a surge of prolactin during the midnight

waking period of bifphasic sleep, a hormone associated with a sense of calm and well-being. Additionally, the

natural circadian rhythm tends to include a period of heightened alertness a few hours after falling asleep, which

aligns perfectly with the bifphasic pattern. For Vikings living at northern latitudes, bifphasic sleep would have

been particularly adaptive during winter when darkness could last 16 to 20 hours. In parts of Scandinavia, attempting to

sleep continuously for such long periods would have been biologically impractical.

The midnight waking period broke the long dark hours into manageable segments while allowing necessary tasks to be

completed. Seasonal variations in Viking sleep. The extreme seasonal variations in

daylight at northern latitudes would have created significant seasonal differences in Viking sleep patterns.

During summer, when daylight could last 20 hours or more in parts of Scandinavia, sleep would necessarily be

compressed into shorter periods. The sagas occasionally mention the difficulty of sleep during the nightless

nights of midsummer. The Havimal, a collection of old Norse poems from the poetic Eder, contains wisdom about

moderation in sleep. The unwise man is awake all night worrying about everything. When morning comes, he is

tired and all his troubles are just as they were. This suggests an awareness that sleep needed to be properly managed

according to seasonal changes and personal needs. During winter, the pattern would shift dramatically. With

darkness dominating the day, sleep would expand, though still likely in the bifphasic pattern. Archaeological

evidence from winter dwellings shows they were designed to maximize warmth and minimize fuel use during these long

nights, creating perfect conditions for extended periods of rest. The midnight activities, what Vikings

did between sleeps. The midnight waking period in Viking households was a time of quiet

productivity and social connection. The sagas mention various activities conducted during this time. Craft work.

The making and repair of tools, spinning, and other quiet handcrafts were well suited to the midnight hours

by firelight. Archaeological evidence from Viking settlements shows numerous small craft items that could have been

produced during these quiet hours. Religious practices. Some scholars believe that certain religious rituals

may have been performed during the midnight hours. The liinal nature of the midnight period between one day and the

next had spiritual significance in many pre-Christian traditions. Storytelling and knowledge transmission.

The sagas themselves may have been transmitted during these quiet midnight hours when the mind was in a receptive

reflective state and the household was gathered in intimate proximity. Sexual relations. The privacy afforded

by darkness and the relaxed state between sleep periods made this a natural time for intimacy between

couples. Security. In more turbulent times, the midnight waking period allowed for

checking defenses and changing guards, ensuring continuous protection. Take the example of Goodrun, a weaver from a

settlement near modern-day Rossciller in Denmark. Archaeological evidence from similar

households suggests that during her midnight waking period, she might use the quiet hours to spin thread by the

light of the hearthfire, a task requiring focus, but not bright light. This productive use of what would

otherwise be wasted time in bed allowed her to maximize both her rest and her productivity.

The transition to consolidated sleep. The bifphasic sleep pattern of the Vikings began to disappear across Europe

in the centuries following the Viking age, particularly with the spread of artificial lighting and the

regimentation of time that came with industrialization. By forcing sleep into a single

consolidated block, modern humans may have lost touch with a more natural rhythm that served our ancestors well

for millennia. The Vikings bifphasic sleep pattern represents not a primitive or less advanced approach to sleep, but

rather a more natural alignment with human biology and environmental conditions. Their segmented sleep

adapted to the extreme seasonal variations of northern latitudes likely provided more restorative rest than our

modern insistence on eight consecutive hours. A pattern that often leads to sleep anxiety and insomnia when it

cannot be achieved. Perhaps no factor contributed more significantly to the quality of Viking sleep than their

relationship with darkness. A relationship fundamentally different from our modern experience. In an age

before artificial lighting transformed human sleep patterns, the Norse people lived in harmony with natural light

cycles. And this synchronization with nature's rhythms profoundly affected their sleep quality.

The darkness of the north. The geographic location of Viking settlements, primarily in Scandinavia

with expansions into Iceland, Greenland, and parts of the British Isles, placed them in regions characterized by

dramatic seasonal variations in daylight. During winter months, darkness dominated with some northern regions

experiencing only a few hours of dim daylight. In summer, the situation reversed with the famous midnight sun

providing nearly constant illumination in the northernmost settlements. Archaeological evidence from Viking

dwellings reveals how they adapted to these extreme conditions. Long houses and smaller dwellings

typically had few if any windows. Those that existed were small and could be covered with translucent materials

like animal membrane or oiled cloth or simply blocked with shutters. The primary source of light and heat was the

central hearth whose fire would be banked low during sleeping hours. This created an environment of profound

darkness during sleeping periods. A darkness far more complete than most modern humans ever experience. Even on

clear moonlight nights, the interior of Viking dwellings would have been characterized by a darkness that modern

sleep researchers now recognize as optimal for human sleep. The biological impact of true darkness.

Modern sleep science has identified the critical importance of darkness for quality sleep. Darkness triggers the

production of melatonin, the hormone that regulates sleepwake cycles. Without sufficient darkness, melatonin

production is suppressed, leading to difficulty falling asleep, reduced sleep quality, and potential long-term health

consequences. The Vikings, living without artificial light, would have experienced melatonin production

patterns closely aligned with natural sunset and sunrise. During winter months, this would have meant elevated

melatonin levels for extended periods, creating ideal conditions for deep restorative sleep. Consider Leaf, a

fisherman living on the Norwegian coast near modern-day Bergen. Archaeological evidence from similar coastal

settlements suggests that his winter sleep environment would have been characterized by nearly complete

darkness from midafter afternoon until late morning. With only the dim glow of banked coals in the hearth, providing

minimal illumination, his pineal gland would have produced melatonin at optimal levels for 12 to 16 hours each day

during winter months. A study published in the journal of sleep research found that when modern subjects were exposed

to natural light cycles without artificial lighting for just one week, their sleep patterns rapidly

synchronized with sunset and sunrise and melatonin production increased by 30%. The Vikings lived their entire lives in

such conditions, suggesting they likely experienced consistently optimal melatonin production. The Vikings were

not, of course, without any form of artificial light. They used fires, oil lamps, and candles made from tallow or

beeswax. However, these light sources differed fundamentally from modern lighting in ways that preserved sleep

quality. First, these light sources produced primarily yellow red spectrum light rather than the blue spectrum

light that most severely suppresses melatonin production. Modern research has shown that exposure to blue light,

common in LEDs and screens in the evening, can delay melatonin production by up to 3 hours. The warm spectrum

light of Viking fires and candles would have had minimal impact on their circadian rhythms. Second, these light

sources were relatively dim. Archaeological experiments with reconstructed Viking oil lamps and

candles suggest they produced between 5 to 20 lumens of light compared to a modern LED bulbs 800 to 1,500 lumens.

This low light level would have been insufficient to significantly suppress melatonin production.

Third, artificial light was used sparingly due to the effort and resources required to produce it.

Candles and oil for lamps were relatively expensive in terms of labor and materials. The sagas occasionally

mention the careful use of lighting resources, suggesting that artificial light was used judiciously rather than

wastefully. The Haval contains wisdom that could be interpreted as addressing the importance of darkness for sleep.

The wise guest has his ways when he comes to the feast. Silent attention and thought. This could suggest the value

placed on quiet, darkened environments for restoration. The extreme seasonal variations in

daylight at northern latitudes presented unique challenges for sleep regulation. During the winter months, the abundance

of darkness made obtaining sufficient sleep relatively straightforward. However, the summer months with their

extended daylight required cultural adaptations. Archaeological evidence from Viking

settlements shows the use of thick curtains or hangings that could be used to create artificial darkness during

summer sleeping periods. These were typically made of heavy wool, which would have been effective at blocking

the midnight sun. In Iceland, some dwellings show evidence of sleeping areas built into the thickest parts of

the turf walls, creating naturally darkened sleeping spaces, regardless of external light conditions. The sagas

mention the use of specific sleeping arrangements during summer months. In Egel saga, there are references to

sleeping chambers being arranged to minimize light exposure. This suggests a cultural awareness of

the importance of darkness for sleep quality. Even during periods when natural darkness was scarce, the Vikings

relationship with natural light cycles extended beyond the simple dayight dichotomy.

Evidence suggests they were acutely aware of lunar cycles and their potential impact on sleep. The old Norse

calendar was primarily lunar and several surviving artifacts show detailed tracking of lunar phases. Full moon

nights which provide significantly more illumination than moonless nights are occasionally mentioned in the sagas in

connection with difficulty sleeping or increased activity. Snory Sterles in the pros ed references the moon's influence

on natural cycles suggesting an awareness of its potential impact on human rhythms as well. Modern research

has confirmed that lunar cycles can indeed influence human sleep with studies showing that people take longer

to fall asleep and experience reduced deep sleep during full moon phases even when they cannot see the moon. The

Vikings awareness of these natural cycles likely led to behavioral adaptations. Archaeological evidence

from several settlements suggests that certain activities were planned according to lunar phases, potentially

including adjustments to sleep timing and duration. The sleepfriendly relationship with darkness that

characterized the Viking age began to change in the centuries that followed. The increased use of candles, the

development of better oil lamps, and eventually gas lighting and electric light progressively eroded the natural

darkness that had supported human sleep for millennia. By the industrial revolution, artificial light had

dramatically altered human sleep patterns across much of Europe. The invention of the electric light bulb in

the late 19th century accelerated this change, creating environments where true darkness became increasingly rare.

Today, light pollution affects more than 80% of the world's population, and many people never experience the kind of

complete darkness that was normal for the Vikings. This constant exposure to artificial light, particularly blue

spectrum light in the evening hours, has been linked to widespread sleep disorders and related health problems.

The Vikings embrace of natural darkness, both by necessity and through cultural adaptations, likely contributed

significantly to sleep quality superior to that experienced by most modern humans. Their sleep environments

characterized by profound darkness during sleeping hours would have supported optimal melatonin production

and natural circadian rhythms, creating conditions for deep restorative sleep that many of us can only imagine. One of

the most striking differences between Viking sleep practices and our modern approach lies in the fundamentally

communal nature of sleep during the Norse era. While contemporary western culture

prizes private bedrooms and individual sleeping arrangements, archaeological evidence and saga accounts reveal that

Vikings typically slept in shared spaces, an arrangement that likely enhanced both their physical security

and psychological well-being. Archaeological excavations of Viking dwellings across Scandinavia, Iceland,

and Norse settlements in Scotland and Ireland reveal consistent patterns in sleeping arrangements. The typical

Viking long house featured a central hearth with sleeping platforms or benches running along the walls. These

platforms, often raised and built into the structure of the building, were shared sleeping spaces rather than

private rooms. At Stung, a remarkably wellpreserved Viking age farmstead in Iceland, archaeologists have uncovered

clear evidence of communal sleeping arrangements. The main long house featured raised platforms along both

long walls that served as seating during the day and sleeping areas at night. Similar arrangements have been found at

sites ranging from Yorvik, York in England to Lo Meadows in Newfoundland, suggesting this was a consistent pattern

across the Viking world. The sleeping platforms were typically constructed of wood and would have been covered with

straw, wool, and furs for comfort. Archaeological evidence suggests that these platforms were not divided into

individual sleeping spaces, but were continuous with entire households sharing the same sleeping area. Based on

archaeological findings and saga accounts, we can reconstruct typical sleeping arrangements in Viking

households. The master of the household and his wife typically occupied the most favorable

position on the sleeping platform, usually the section nearest the central hearth for warmth and often slightly

elevated or separated by subtle architectural features to denote status. Children, unmarried relatives, and

servants would occupy other sections of the same sleeping platform, arranged according to status and practical

considerations. In larger households, there might be sleeping platforms on both sides of the

long house with the household heads family on one side and lower status members on the other. Consider the

household of Gunnar Hammond Darson, a wealthy farmer from southern Iceland whose homestead has been partially

excavated. Archaeological evidence suggests his long house measured approximately 20 m

by 5.5 m with sleeping platforms running along both long walls. Gunnar, his wife Halgeda, and their youngest children

would have slept on the most favorable section of the platform, while older children, relatives, and workers

occupied other sections. During particularly cold winter nights, the entire household, perhaps 15 to 20

people, would have slept in the same space, their body heat contributing to the warmth of the building. This

communal sleeping arrangement provided significant security benefits in an age when physical safety could not be taken

for granted. With multiple people sleeping in the same space, there was always someone likely to wake if danger

threatened. The sagas contain numerous accounts of households being alerted to danger by someone waking during the

night, a natural security system embedded in their sleeping arrangements. In Ya's saga, when enemies approach

Gunnar's farm at night intending harm, they are detected because someone in the household hears them outside and raises

the alarm. This pattern appears repeatedly in the sagas. The communal sleeping arrangement functioning as an

effective early warning system for travelers. Communal sleeping provided similar security. The Haramile advises

travelers to remain vigilant. Let a man never sleep in the house of a stranger. Many a man who appears harmless proves

harmful when night comes. The poem goes on to suggest that sleeping with one's weapons close at hand is wise practice.

In communal sleeping situations, travelers would be surrounded by others, reducing vulnerability. Beyond the

practical security benefits, modern sleep science suggests that communal sleep arrangements may have provided

significant psychological benefits that enhanced sleep quality. Humans are inherently social creatures and the

sense of security that comes from sleeping in the presence of trusted others can profoundly impact sleep

quality. Research published in the journal Sleep Health has found that people who report

stronger social connections and social support tend to experience better sleep quality. The physical proximity of

trusted others during sleep appears to reduce vigilance and anxiety, allowing for deeper, more restorative sleep. For

Viking children, sleeping alongside family members would have provided a sense of security that modern sleep

researchers recognize as crucial for healthy sleep development. Studies of traditional cultures that practice

co-sleeping have found that children in these arrangements often experience fewer sleep disturbances and develop

healthy sleep associations. The saga literature occasionally references the comfort derived from

communal sleeping. In Greta's saga, the protagonist, who spends much time in isolation due to his outlaw status,

specifically mentions missing the security of sleeping among household members. This suggests a cultural

recognition of the psychological benefits of communal sleep. The communal nature of Viking sleeping arrangements

raises obvious questions about privacy, particularly for intimate relations between couples. Archaeological and

literary evidence suggests several adaptations that addressed these concerns. Some excavated Viking

dwellings show evidence of curtains or dividers that could be used to create semi-private areas within the communal

sleeping space. At the Copper Gate excavations in York, archaeologists discovered remnants of textile dividers

that appear to have been used to section off portions of sleeping platforms. The sagas occasionally mention closed beds

or bed closets, box-like structures that could provide privacy within the larger communal space. These appear to have

been primarily used by the head of the household and his wife, representing both a status symbol and a practical

solution to privacy needs. Additionally, the bifphasic sleep pattern discussed earlier created natural opportunities

for intimacy during the midnight waking period. when some household members might be engaged in activities away from

the sleeping area. While Viking sleep was fundamentally communal, archaeological evidence reveals subtle

status distinctions within sleeping arrangements. Higher status individuals typically occupied the warmest, most

comfortable sections of sleeping platforms, usually those closest to the central hearth. In some excavated long

houses, the head of the household sleeping area featured slightly better construction, additional furs, or small

architectural distinctions. At Borg in Loertton, Norway, archaeologists uncovered a large chieftain's long house

with clear evidence of status differentiation in sleeping arrangements.

The high status sleeping area was slightly elevated and featured remnants of higher quality bedding materials than

other sections. These status distinctions within communal sleeping arrangements reflect

the hierarchical yet interconnected nature of Viking society, maintaining social order while preserving the

security and psychological benefits of sleeping in proximity to others. The intensity of communal sleeping likely

varied seasonally in the Viking world. During the harsh northern winters, practical considerations of warmth would

have encouraged closer sleeping arrangements, with body heat serving as a valuable resource for survival.

Archaeological evidence from several sites suggests that winter dwellings were often smaller and more heavily

insulated than summer structures, creating more intimate sleeping conditions during cold months. In

contrast, during summer months with milder temperatures, sleeping arrangements may have been more

dispersed with some household members possibly sleeping in, outbuildings, or even outdoors.

This seasonal variation would have created a rhythm of social closeness and distance throughout the year,

potentially contributing to social cohesion while preventing the conflicts that might arise from constant close

proximity. The communal sleeping arrangements that characterized the Viking age began to change in the

centuries that followed. With the introduction of Christianity and increasing influence from continental

European practices, architectural styles gradually shifted toward more compartmentalized living spaces. By the

late medieval period, homes of wealthy Scandinavians began to feature separate sleeping chambers, at least for high

status individuals. This trend continued and accelerated through the Renaissance and into the modern era, eventually

resulting in our contemporary emphasis on private bedrooms. This transition from communal to private sleep

represents one of the most significant but least discussed changes in human sleep behavior over the past millennium.

The Vikings communal sleep practices, which had evolved over thousands of years to enhance both security and

psychological well-being, were gradually replaced by sleeping arrangements that prioritize privacy and individual space,

often at the expense of the social connection that had characterized sleep throughout most of human history. The

evidence suggests that the communal nature of Viking sleep likely contributed significantly to its

quality. By sleeping in the presence of trusted others, Vikings would have experienced enhanced security and

psychological comfort that modern sleep science recognizes as conducive to deep restorative sleep. Their communal

sleeping arrangements represented not a primitive necessity to be overcome, but rather a sophisticated adaptation that

supported optimal sleep in their historical context. The physical sleep environment of the Viking age differed

dramatically from our modern bedroom settings. Yet archaeological evidence suggests that Norse sleeping

arrangements may have provided superior ergonomic support and healthier sleeping conditions than many contemporary

mattresses. The Viking bed, uh, consisting primarily of natural materials gathered from their local

environments, created a sleep surface that modern sleep science increasingly recognizes as beneficial for proper

spinal alignment and temperature regulation. Archaeological excavations across the Viking world reveal

consistent patterns in the construction of sleeping surfaces. The foundation typically consisted of raised wooden

platforms built along the walls of long houses. These platforms constructed of split logs or planks were generally 40

to 60 cm high and 1.5 to 2 m wide. Dimensions that allowed them to serve as seating during the day and sleeping

areas at night. At the Fearat settlement in Denmark, archaeologists uncovered well preserved sleeping platforms with

evidence of careful construction. The wooden base was slightly angled toward the wall, creating a subtle incline that

would have positioned sleepers heads slightly higher than their feet, a configuration that modern sleep research

suggests can improve circulation and reduce acid reflux during sleep. Similar platforms have been found at Viking

settlements from Dublin to the Pharaoh Islands, suggesting this was a standard architectural feature across Norse

culture. The wooden platform itself provided a stable, level foundation that prevented sleepers from coming into

direct contact with the often damp ground, an important consideration in the humid northern climate. Upon these

wooden platforms, Vikings created layered bedding using entirely natural materials. Archaeological evidence

combined with references in the sagas suggest a typical arrangement of layers that provided both comfort and

insulation. The base layer typically consisted of locally harvested straw or hay. At several archaeological sites,

including settlements in Iceland and Greenland, preserved remnants of these straw mattresses have been recovered.

Analysis of these remains reveals that the straw was typically changed seasonally and was often selected for

softness with certain types of grass apparently preferred. Straw, while seemingly primitive compared to modern

mattresses, offers several advantages as a sleeping surface. It provides natural spring and flexibility, conforming

somewhat to the body while still offering support. Modern ergonomic research suggests that moderately firm,

responsive surfaces like this may be optimal for spinal alignment during sleep. Additionally, straw allows air

circulation, preventing the heat buildup that can occur with solid mattresses. This breathability would have helped

regulate sleeping temperature, a factor that sleep scientists now recognize as crucial for quality sleep. The Norse

practice of regularly replacing the straw would have also reduced dust mites and other allergens that can accumulate

in modern mattresses. Above the straw foundation, archaeological evidence suggests layers

of woolen materials were typically added. Textile fragments recovered from Viking burial sites and settlements

indicate that coarse woolen blankets were common possessions even in relatively modest households.

Experimental archaeology where researchers create and use replicas of Viking bedding has demonstrated that

these woolen layers provided excellent insulation properties. Wool retains its insulating capacity even when damp, a

crucial advantage in the often humid Norse environment. Additionally, wool's natural lenoline content makes it

somewhat waterresistant and inhibits bacterial growth, contributing to a healthier sleeping environment. The

saras occasionally mention arbrada coverings made of wadmal, a coarse woolen cloth that was a staple of Viking

textile production. These would have been placed over the straw layer to provide additional comfort and to

prevent the straw from poking through. For those who could afford them, animal furs and skins formed the top layer of

Viking bedding. Archaeological evidence from higher status burials and settlements reveals

the use of bear, wolf, fox, and sheep skins as prized bedding materials. At the Ozberg ship burial, which contained

the remains of a high status woman from 9th century Norway, multiple animal hides were found, suggesting their

importance as status symbols and practical bedding. Similarly, the 10th century Mammon burial in Denmark

contained fragments of bare fur that appears to have been used as bedding. Furs provided superior insulation and a

soft sleeping surface. Modern sleep researchers have found that natural fur and wool can help regulate body

temperature during sleep by wicking away moisture while providing insulation, creating what sleep scientists call a

microclimate that remains relatively stable throughout the night. Consider Astrid,

the wife of a prosperous farmer near what is now Tronheim, Norway. Archaeological evidence from similar

households suggests her sleeping area would have consisted of a wooden platform covered first with fresh rice

straw changed seasonally, then a layer of coarse woolen cloth, and finally, as befitting her status, several sheep

skins and perhaps a bare skin. This arrangement would have provided excellent insulation against the cold

Norwegian nights while offering ergonomic support similar to what modern orthopedic mattresses attempt to

achieve. Modern sleep science increasingly suggests that the firm but responsive support provided by

traditional bedding materials may be superior for spinal health compared to many modern mattresses. Research

published in the Journal of Chiropractic Medicine has found that medium firm natural sleeping services often provide

better support for the natural curvature of the spine than very soft mattresses, which can allow the spine to sag into

misalignment. The layered approach of Viking bedding created a surface that was firm enough to support proper

alignment while still conforming somewhat to body contours. This combination, which high-end modern

mattress companies now attempt to recreate with advanced materials, came naturally from the Vikings use of straw,

wool, and furs in combination. Additionally, the Viking practice of sleeping slightly inclined with the head

end of the platform often slightly higher aligns with modern recommendations for those suffering from

acid reflux or certain respiratory conditions. This natural incline would have

facilitated easier breathing during sleep. One of the most significant advantages of Viking bedding materials

was their superior temperature regulation compared to many modern alternatives.

Sleep scientists now recognize that maintaining an optimal body temperature is crucial for quality sleep,

particularly for achieving and maintaining deep sleep phases. The natural materials used in Viking

bedding, straw, wool, and fur all possess excellent temperature regulating properties. They provide insulation when

needed while allowing excess heat and moisture to dissipate. Modern synthetic materials often trap heat and moisture,

leading to sleep disruptions when the body overheats during the night. Archaeological evidence suggests that

Vikings adjusted their bedding seasonally. Excavations at several sites show different compositions of bedding

materials in structures identified as summer versus winter dwellings. This seasonal adaptation would have further

enhanced temperature regulation throughout the year. The Viking approach to head support

during sleep also differs from our modern expectation of soft, fluffy pillows. Archaeological evidence

suggests that headrests were typically firm, often consisting of a small leather or wool cushion stuffed with

feathers, wool, or even moss. At the Copper Gate excavations in York, archaeologists discovered a leather

cushion that appears to have served as a pillow. Similar finds from other Viking settlements suggest that these headrests

were relatively firm by modern standards. Interestingly, modern research on sleep posture suggests that

firmer head support may be better for spinal alignment than the very soft pillows common today.

Studies have found that overly soft pillows can contribute to neck pain and poor sleep posture, while moderately

firm support better maintains proper alignment of the cervical spine during sleep. As discussed in the previous

section on communal sleep, Viking sleeping platforms were typically shared among multiple people. This arrangement

had implications for the physical sleeping experience beyond the social aspects previously explored. Shared

sleeping surfaces distribute weight differently than individual beds, creating natural depressions and support

patterns that can actually enhance comfort. Modern sleep researchers studying traditional cultures have noted

that shared sleeping surfaces often create natural nests that support the body's contours. Additionally, in the

cold northern climate, shared body heat would have been a significant advantage, reducing the need for excessive layers

of bedding that might restrict movement during sleep. The natural bedding materials that characterized the Viking

age remained common throughout much of Europe until relatively recently. The transition to raised bedsteads with

stuffed mattresses began among the elite during the medieval period, but didn't reach common households until much

later. By the 19th century, straw mattresses were being replaced by cotton and horsehair models, and by the

midentth century, synthetic materials had largely replaced natural fibers in most western bedding. This transition,

while perceived as progress, may have sacrificed some of the ergonomic and temperature regulating benefits of

traditional bedding. Recent trends in natural and organic bedding represent in some ways a return to principles that

would have been familiar to the Vikings. The increasing popularity of wool mattress toppers, natural latex, and

even straw fil mattresses, now marketed as high-end orthopedic options, suggests a rediscovery of the benefits that

Viking sleepers took for granted. The Viking bed with its combination of firm support, natural temperature regulation,

and regularly refreshed materials likely provided an excellent foundation for quality sleep. While lacking the

plushness we associate with luxury bedding today, the Norse sleeping surface offered ergonomic benefits that

many modern mattresses attempt to recreate with advanced technology and materials, a testament to the

sophisticated practicality of Viking sleep arrangements. While the Vikings are often remembered for their marshall

prowess and seafaring adventures, archaeological and literary evidence reveals a sophisticated understanding of

medicinal plants, including those used to promote sleep and treat sleep disorders. The Norse Pharmarmacapa

included numerous herbs that modern science has confirmed possess seditive, anxolytic, and sleepenhancing

properties. These natural sleep aids, combined with the environmental factors previously discussed, likely contributed

significantly to the quality of Viking sleep. Archaeological excavations at Viking settlements have yielded

substantial evidence of medicinal herb use. Pollen analysis from midens refuse heaps and from residues in cooking

vessels reveals the presence of numerous plants known for their seditive properties. At Jorvvic, York,

archaeologists discovered preserved seeds and plant remains, including Valyrian, Valyriana offices,

hops, humilous lupus, and lynen tillia species. All plants with documented sleepromoting properties.

Similar findings have emerged from excavations in Dublin, Hedbe, and various Scandinavian sites suggesting

widespread knowledge of these plants properties. Particularly telling are finds from what

appear to be healers or herbalists dwellings. At a 10th century settlement near Kowang, Norway, archaeologists

uncovered a building containing numerous preserved plant materials and specialized containers, suggesting it

may have belonged to someone specializing in herbal medicine. Among the identified plants were several with

seditive properties. literary evidence, the sagas and medicinal texts.

While the sagas rarely focus specifically on medicinal practices, they contain occasional references to

sleepinducing herbs and preparations. In Egel saga, there is mention of a drink prepared to help an ailing person sleep,

while other sagas contain passing references to herbal treatments for various ailments, including sleep

difficulties. More detailed information comes from slightly later medieval Scandinavian medical texts that likely

preserved older knowledge. The 13th century Harper Strang Leabo Henrik Harper's medical book written in Denmark

but drawing on older traditions contains numerous references to herbs used for sleep including detailed instructions

for their preparation and use. These sources combined with the broader European medical tradition that Vikings

would have encountered in their travels suggest a well-developed understanding of sleepromoting herbs.

The Viking sleep farmer capa based on archaeological findings and historical texts we can identify several

key herbs that would have been used to promote sleep in the Viking age. Valyrian Valyriana officialis.

Archaeological evidence confirms the Vikings cultivated and used Valyrian, a plant native to Europe with powerful

seditive properties. Modern research has validated Valyrian's effectiveness with studies showing it

reduces sleep latency, the time it takes to fall asleep and improves sleep quality.

Valyrian root contains valorenic acid which affects garba receptors in the brain. Similar to modern benzoazipines,

but without the same risk of dependency, hops, humilus lupus. While best known today as a beer ingredient, hops have a

long history as a seditive. Archaeological evidence confirms Viking era use of hops both in brewing and

medicinal preparations. Hops contain methylbutinol, which has demonstrated seditive effects. Modern studies have

shown that hops particularly when combined with Valyrian can significantly improve sleep quality. Lynen or lime

flowers tillia species. Pollen and plant remains from Viking settlements confirm the use of lynen

which contains flavonoids with mild seditive and anxolytic properties. Lynen tea remains a popular sleep aid in

modern Scandinavian folk medicine. Chamomile, matricaria chamomilla. Archaeological evidence suggests

chamomile was known and used medically by Vikings. Its mild seditive effects come from apagenine, a flavonoid that

binds to bzzoazipene receptors in the brain. Modern studies have confirmed chamomile's effectiveness for improving

sleep quality. Lavender, landela, and gustapogia. While not native to Scandinavia, lavender was likely

encountered by Vikings in their travels and possibly cultivated in some settlements. Archaeological evidence

from Viking trading centers shows lavender was among the imported medicinal herbs. Modern research has

demonstrated that lavender's scent alone can improve sleep quality by decreasing heart rate and blood pressure. Passion

flour, pacifa, incarnata. Although this is more speculative, there is some evidence suggesting Vikings who

reached North America may have encountered and brought back passion flour, which Native Americans used as a

seditive. If so, this would have been a valuable addition to their sleep farmer capa, as passion flour contains chryin,

a compound with anxolytic effects. Archaeological and literary evidence suggests several methods by which

Vikings prepared and administered these sleepromoting herbs. infusions and decoctions. The most common preparation

was likely herbal teas. Archaeological finds include specialized vessels that appear designed for brewing herbal

preparations. The Saras occasionally mention medicinal drinks and later Nordic medical texts provide specific

instructions for preparing herbal infusions. Alcoholic extractions. Vikings were skilled brewers and

evidence suggests they created medicinal alcoholic preparations similar to modern tinctures.

Alcohol effectively extracts many of the active compounds in seditive herbs and would have enhanced their absorption.

Smoke inhalation. Some herbs, particularly hops and lavender, may have been added to fires

for their aromatic properties. Archaeological evidence from several sites shows specialized containers that

may have been used for burning aromatic substances. Herbal pillows.

Later Nordic folk medicine includes the tradition of herbal pillows stuffed with seditive herbs. While direct

archaeological evidence of this practice from the Viking age is lacking, it represents a plausible use of these

plants, the use of medicinal herbs in Viking culture likely had both practical and ritualistic dimensions. These sagas

suggest that healing was often associated with magical or spiritual practices and the administration of

herbal remedies probably incorporated elements of ritual. Archaeological evidence from several sites shows what

appear to be ritualistic arrangements of herbs and specialized containers in contexts suggesting medicinal use. This

suggests that the effectiveness of herbal sleep aids may have been enhanced by the psychological impact of ritual

administration. what modern medicine would recognize as a placebo effect supplementing the

herb's pharmacological properties. Consider Thor, a healer from a settlement near modernday Roscular in

Denmark. Archaeological evidence from similar context suggests she would have maintained a garden of medicinal herbs,

including Valyrian and chamomile. For a person suffering from sleep difficulties, she might prepare a strong

decoction of Valyrian roots, enhanced with hops and sweetened with honey. This would be administered in the evening,

perhaps accompanied by specific incantations or rituals that enhanced its perceived effectiveness.

The combination of the herbs genuine pharmacological properties and the psychological impact of their ritual

administration would likely have produced significant improvements in sleep quality.

Seasonal variations in herbal sleep aids. The extreme seasonal variations in

daylight at northern latitudes would have necessitated different approaches to sleep aids throughout the year.

Archaeological and literary evidence suggests awareness of this need. During the long winter nights when obtaining

sufficient sleep was less problematic, milder herbs like chamomile and lynen might have been preferred. During summer

with its extended daylight, stronger sedatives like Valyrian and hops would have been more valuable for inducing

sleep despite the ambient light. Some archaeological evidence suggests seasonal harvesting patterns for

different medicinal herbs with some collected and dried in larger quantities at specific times of year, suggesting

awareness of their optimal potency cycles. An important consideration when comparing Viking herbal sleep aids to

modern pharmaceutical alternatives is their relative safety profile. Modern sleeping medications, while effective,

often carry risks of dependency, tolerance, and side effects. The herbal remedies used by Vikings generally have

much milder side effect profiles and lower risks of dependency. Modern research has confirmed that herbs like

Valyrian, hops, and chamomile can improve sleep quality without the risks associated with many prescription sleep

aids. While less potent than modern pharmaceuticals, their gentler action may actually have been advantageous for

regular use, allowing Vikings to enhance sleep quality without developing tolerance or dependency. Additionally,

the Vikings apparent practice of using different herbs seasonally and in varying combinations would have further

reduced the risk of developing tolerance to any particular remedy. Perhaps the most significant advantage of the Viking

approach to sleep aids was their integration into a holistic sleep environment. Unlike modern sleep

medications which often attempt to force sleep in environments and schedules hostile to natural sleep patterns,

Viking herbal remedies worked in concert with their natural light exposure, physical activity patterns, and sleep

environment. This integrated approach likely enhanced the effectiveness of their herbal sleep aids.

Modern sleep research has shown that the same sleep aid can have dramatically different effects depending on whether

it's used in conjunction with good sleep hygiene practices or in isolation. The Vikings use of herbal sleep remedies

within a lifestyle already conducive to good sleep would have maximized their effectiveness while minimizing any

potential drawbacks. A sophisticated approach that anticipated modern integrative medicine by a millennium.

The archaeological and literary evidence suggests that Vikings possessed a nuanced understanding of sleepromoting

herbs that modern science has largely validated. Their herbal sleep aids used within the context of lifestyle and

environmental factors already conducive to good sleep likely contributed significantly to sleep quality superior

to that experienced by many modern humans relying on pharmaceutical interventions within sleep hostile

environments. The relationship between diet and sleep quality is increasingly recognized by modern sleep science. Yet,

it represents an area where Viking practices may have inadvertently created near optimal conditions for restorative

sleep. Archaeological evidence combined with literary sources and our understanding of Norse food culture

suggests that Viking dietary patterns supported healthy sleep through their timing, composition, and preparation

methods. Archaeological evidence and saga accounts indicate that Vikings typically followed a meal pattern

significantly different from modern eating habits. Their primary meal called dag vera day meal or undorn in some

regions was consumed in the midm morning after several hours of activity. A second substantial meal nut verdd meal

was eaten in the late afternoon or early evening well before bedtime. This pattern meant that Vikings typically

finish their last substantial meal several hours before sleep. A practice that modern sleep research has shown

significantly improves sleep quality. Studies published in the Journal of Clinical Sleep Medicine, have

demonstrated that eating close to bedtime, particularly consuming heavy or highfat meals, can disrupt sleep

architecture by delaying the onset of REM sleep and reducing sleep efficiency. The timing of Viking meals appears to

have been primarily dictated by practical considerations, particularly the availability of daylight for work

and the need to prepare and consume food during visible hours. However, this pragmatic schedule inadvertently created

an optimal fasting period before sleep that modern research suggests enhances melatonin production and improves sleep

quality. Consider half Dan, a farmer from the Tronheim region. Archaeological evidence from similar farmsteads

suggests his household would consume their final meal around 4 to 5:00 p.m. during winter months, allowing 3 to four

hours of digestion time before retiring as darkness deepened around 8 to 9 p.m. This natural interval between eating and

sleeping would have allowed his digestive processes to substantially complete before sleep began, preventing

the sleep disruptions associated with active digestion during the early sleep phases. Analysis of archaeological

remains including food residues, midens, refuge heaps, and human remains with isotope analysis provides detailed

information about the Viking diet. This evidence reveals several aspects of Norse nutrition that likely supported

healthy sleep. High protein content. Archaeological evidence shows that the Viking diet was relatively high in

protein from both animal and plant sources. Protein rich foods contain significant amounts of tryptophan, an

amino acid that serves as a precursor to serotonin and melatonin, both crucial neurochemicals for healthy sleep. Modern

research has shown that adequate dietary protein, particularly when consumed earlier in the day rather than

immediately before sleep, supports optimal sleep architecture. Omega-3 fatty acids. Isotope analysis of Viking

remains consistently shows high levels of marine derived nutrients, confirming the importance of fish in the Norse

diet. Fatty fish, which archaeological evidence shows were dietary staples in many Viking communities, are rich in

omega-3 fatty acids. Modern research has demonstrated a strong correlation between omega-3 consumption and improved

sleep quality, with studies showing that higher blood levels of DHA, a type of omega-3, are associated with better

sleep. Complex carbohydrates. Archaeological evidence, including carbonized grain remains and grinding

tools, shows that barley, rye, and oats were staples of the Viking diet. These whole grains provide complex

carbohydrates that modern research has linked to improved sleep quality. Studies have shown that high glycemic

carbohydrates consumed close to bedtime can reduce sleep latency, while the complex carbohydrates typical

of the Viking diet consumed earlier in the day provide sustained energy without the sleep disrupting blood sugar

fluctuations associated with simple carbohydrates. Limited refined sugar. The Viking diet

was notably low in simple sugars with honey being the primary sweetener and used sparingly due to its value. Modern

research has demonstrated that high sugar consumption, particularly close to bedtime, can significantly disrupt sleep

architecture by causing blood sugar fluctuations throughout the night. Fermented foods.

Archaeological evidence shows that fermented foods, including ska, a yogurt-like dairy product, fermented

fish, and various preserved vegetables, were important components of the Viking diet. These foods support gut health,

which emerging research suggests plays a crucial role in sleep quality through the gut brain axis and the production of

sleep regulating neurotransmitters. Several specific foods common in the Viking diet have been identified by

modern research as particularly beneficial for sleep. Fatty fish. Archaeological evidence from coastal

Viking settlements shows heavy consumption of fatty fish like herring, mackerel, and salmon. These fish are

exceptionally rich in vitamin D and omega-3 fatty acids, both of which have been linked to improve sleep quality in

multiple studies. Research published in the Journal of Clinical Sleep Medicine found that

vitamin D supplementation significantly improved sleep quality, suggesting that the Viking diet's natural vitamin D

content from fatty fish would have supported healthy sleep. Oats carbonized grain remains from numerous Viking

settlements confirm the importance of oats in the Norse diet. Oats contain melatonin and complex carbohydrates that

promote stable blood sugar throughout the night. They also provide magnesium which modern research has identified as

an important mineral for sleep quality due to its muscle relaxing properties and role in garba production. Barley.

Archaeological evidence shows barley was the most important grain in many Viking communities. Barley is rich in the amino

acid tryptophan and contains significant amounts of magnesium and B vitamins, all nutrients.

Modern research has linked to improved sleep quality. Dairy products.

Analysis of residues in Viking cooking vessels confirms the importance of dairy in the Norse diet. Milk, particularly

when fermented into products like sky, contains calcium, tryptophan, and vitamin D, a combination of nutrients

that support the production of melatonin. Modern research has shown that dairy consumption can improve sleep

efficiency and increase REM sleep. Archaeological evidence shows that fermentation and other preservation

methods were crucial to Viking food culture. These techniques not only extended food storage life, but

inadvertently created products with enhanced sleepromoting properties. Fermented fish. Analysis of residues

from Viking food vessels confirms the practice of fermenting fish. This process increases the bioavailability of

the omega-3 fatty acids that modern research has linked to improved sleep quality.

Sky and fermented dairy residue analysis confirms the production of fermented dairy products. The fermentation process

increases the GABA content of dairy, a neurotransmitter with powerful sleepromoting effects. Modern research

has shown that gabberich fermented foods can reduce sleep latency and improve sleep quality. Sourdough bread.

Archaeological evidence, including preserved starters and bread remains, confirms that Vikings typically

fermented their grain products through sourdough processes. This fermentation reduces the fitic acid content of

grains, increasing the bioavailability of sleepromoting minerals like magnesium and zinc. The Viking diet showed

significant seasonal variations that likely impacted sleep patterns throughout the year. Archaeological

evidence from midens shows clear seasonal patterns in food consumption that would have affected sleep. Winter

diet. During winter months, preserved foods dominated the Viking diet. These included dried and fermented fish,

smoked meats, and stored grains. All foods that modern research has shown contain higher levels of certain

sleepromoting compounds compared to their fresh counterparts. For example, the fermentation and curing

processes increase the availability of tryptophan in many foods. Summer diet. Archaeological evidence shows that

summer diets included more fresh vegetables, fruits, and dairy. These foods are rich in antioxidants and

minerals that support melatonin production. The natural synchronization of diet with seasonal light changes may

have helped Vikings maintain healthy sleep despite the dramatic seasonal variations in daylight at northern

latitudes. Analysis of Viking drinking vessels and well constructions confirms the

importance of adequate hydration in Norse culture. Water, ale with lower alcohol content than modern beer and

whey based drinks appear to have been the primary beverages. Modern sleep research has established that proper

hydration is crucial for quality sleep. While dehydration can fragment sleep and increase awakening frequency. The Viking

practice of consuming moderate amounts of liquid throughout the day rather than large amounts close to bedtime, which

can cause nighttime awakening for urination, aligns with modern recommendations for sleepup supporting

hydration patterns. Archaeological and literary evidence confirms that alcohol, primarily in the form of ale and mead,

was consumed in Viking culture, often in substantial quantities during feasts and celebrations.

However, several factors suggest that routine alcohol consumption may have been more moderate and less disruptive

to sleep than in many modern contexts. Lower alcohol content. Analysis of residues from Viking brewing vessels

suggests their everyday ale had significantly lower alcohol content, typically 2 to 3%, than modern beer.

Modern research has shown that while high alcohol consumption severely disrupts sleep architecture,