I recently put Verizon Wireless to the test for 30 days to see what the hype is all about with the nation’s largest cell phone provider. What it proved to me was how much of a substantial difference 5G Ultra Wideband makes, but these fiber-optic-esque speeds come at a premium cost.

That’s probably why I’ve found Verizon MVNOs (Mobile Virtual Network Operators) attractive alternatives for those who still crave an all-you-can-eat data menu, but without being left with a hefty bill at the end. Rather than directly competing with the $70+ per line costs for Verizon’s plans, these MVNOs still tap into Verizon's network to provide cell phone coverage, but at a fraction of the cost.

Interestingly, Verizon actually owns a few of its biggest MVNOs directly — like Visible and Straight Talk — but it also leases tower space to dozens of third-party brands you might not know about. That’s why I’ll break down all the Verizon MVNOs out there, along with who they’re for, so you can choose the service that’s right for you.

Verizon MVNOs: Verizon owned MVNOs

Did you know that Verizon owns and operates many MVNOs under different brands? These are the providers that fall under the Verizon Value portfolio of prepaid brands, which includes carriers like Straight Talk, Visible, TracFone, and more. Here's a quick list of these Verizon-owned MVNOs:

• Verizon Prepaid
• Visible
• Straight Talk Wireless
• Total Wireless
• TracFone
• Walmart Family Mobile
• Simple Mobile
• SafeLink Wireless

Verizon MVNOs: Third-party operators

In addition to Verizon-owned MVNOs, you also have independent third-party MVNOs that basically lease Verizon’s tower space and subsequently offer ultra-affordable rates. They might not use Verizon's towers exclusively for everything, as some of them also use towers from carriers like T-Mobile and AT&T.

But the downside to these third-party operators is that they’re often the first to face data deprioritization. Meaning that when the network experiences heavy congestion during peak times, their speeds are the first to drop.

On the flip side, third-party MVNOs aren't always impacted when Verizon experiences a network outage. Because these independent providers manage their own virtual networks — and often lease tower space from multiple major networks — they can seamlessly route your service to alternative towers while Verizon's primary system is down.

• U.S. Mobile
• Red Pocket Mobile
• Xfinity Mobile
• Spectrum Mobile
• Twigby
• MobileX
• Ting Mobile
• Credo Mobile

The best Verizon MVNOs

As you can see, there are several Verizon MVNOs to choose from. We’ve tested a handful of them, but you’ll want to look at each provider separately to see what financially makes sense, whether service is available in your area, and if they support your current phone.

Here are our picks for the best Verizon MVNOs.

Why choose an MVNO over Verizon?

Frankly, the primary reason to choose an MVNO is price. Verizon’s top-tiered plans are loaded with extra costs to help subsidize phone upgrades, maintain its massive customer service networks, and provide super-fast 5G Ultra Wideband.

The latter is what truly makes Verizon special because none of these MVNOs can match the almost lightning-fast download and upload speeds I got with 5G Ultra Wideband. In fact, I recorded an average of 893 Mbps down in New York City, which explains why its service costs so much.

If you’re not as concerned about synthetic speeds, I know it’s worthwhile to check out a Verizon MVNO. Although it’s worth knowing that some of these MVNOs offer 5G Ultra Wideband on their higher-tiered plans.

I’ve been on Visible for about the last few years now, and the cost savings are unbelievable. I pay a fraction of what I used to with Verizon and still have the same coverage, but with speeds that are slower. I’m perfectly fine with this because I’m still able to watch videos while on the go without huge buffering.

The Tradeoffs

Before making the switch, you need to consider some of the trade-offs that come with a Verizon MVNO. The biggest hurdle pertains to new device discounts, which are how Verizon offers its signature free phone promotions. While some Verizon MVNOs do sell hardware, you won’t find nearly the same generous subsidies or trade-in values with them.

Secondly, there’s data throttling, which slows your speeds during peak hours when there’s heavy network traffic. Unless you sign up with a Verizon MVNO that specifically includes premium data, you’re at the mercy of Verizon's network prioritization. I’ve seen this happen countless times with my Visible service at concerts, where the data slows to a crawl due to the sheer amount of congestion.

Finally, there’s customer support. If you run into issues, you usually can’t walk into a physical store to meet face-to-face with a representative. Instead, everything is handled online or over the phone — which I can attest can be incredibly annoying when phone activations go wrong or take too long.

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Adjusting the thermostat before bed is a tricky balance. Too warm and you'll wake up sweating (and out of pocket.) Too cold and you might find aching muscles and sore joints ruin your morning.

While a cooler bedroom supports your circadian rhythms, warmer temperatures are better for tight, sore muscles. And as you get older, a balmier room might be necessary to achieve the restful sleep you need.

The right temperature is an important component of good sleep so I asked the experts how you can get it right, particularly if you're over 65.

Here's what pain specialists Jen Uschold and Dr. Jacob Teitelbaum advised — plus their top tips for creating the cozy comfort your sleep deserves.

Choosing a bedroom temperature for pain relief

The optimal bedroom temperature for good sleep is typically on the cooler side, to accommodate the natural drop in your core temperature as your body prepares for sleep.

Dr. Jacob Teitelbaum, pain expert and author, recommends a temperature of “60 to 67°F” (16 to 20 °C) for younger adults and advises to aim for the warmer end of this spectrum if you’re experiencing pain.

“Generally, a room temperature of around 19 degrees is recommended,” adds Jen Uschold, pain specialist and Physical Therapist working with MattressNextDay. “The brain needs a slight drop in core temperature to initiate sleep, but if the environment is too cold, the nervous system works harder to maintain warmth.”

And as we’re bracing our way through repeated cold snaps, she notes you shouldn’t let the room drop below 64°F (or 18°C.)

Why is a warmer bedroom better for pain relief?

Not only is it harder to drift off when you're shivering, cold weather can cause you to experience increased pain, particularly when you're lying still in bed.

“When it is colder, and we are not moving as much as we usually do, there is less blood flow throughout our bodies," explains Uschold. "The cold may increase the experience of pain; however, this does not indicate additional strain to the tissues. It is more about the sensitivity of the nerves and nervous system due to reduced blood flow.”

Uschold notes that you can become more “temperature sensitive” when you’re in pain. What’s normally a cool bedroom might feel uncomfortably cold.

“A colder room draws energy out of the muscles and increases the tendency for muscle tightness and pain,” adds Dr. Teitelbaum. “So, for those with chronic pain, it makes sense to keep the room a little bit on the warmer side of this range.”

Why bedroom temperature matters more as you get older

“In those over 65 years old, the research suggests that the optimal room temperature for sleep quality is 68 to 77°,” says Dr. Teitelbaum.

A 2023 survey found that, overall, older adults tend to benefit from a room slightly warmer than the typical average.

Not only does a warm room benefit tight muscles, it might also help seniors enjoy higher quality sleep — something that can be hard to come by when you're over 65.

“As we age, changes in circulation, muscle mass, and metabolism can mean that many people over 65 may feel colder than they did in earlier life,” notes Uschold.

With a lack of sleep can also come increased pain, as Dr. Teitelbaum explains.

“It is important for people to know that sleep quality is critical for pain relief," he says, "and poor sleep has been shown to significantly cause pain as well.”

He notes that warmer bedrooms can encourage deep sleep in older adults, a sleep phase during which the body undergoes major recovery and tissue repair.

“Much, if not most, pain in this country is caused by muscle shortening,” says Dr. Teitelbaum. “Just like it takes more energy to stretch a coiled spring than for the spring to contract, muscles that don't have enough energy get stuck in the shortened position and hurt.”

Finding the perfect temperature

“Temperature needs are never determined by age alone,” says Uschold. “Health history, movement and exercise during the day, medication, stress levels, living environment, and overall well-being can all influence how warm or cold someone feels.”

Both experts recommend experimenting within the recommended temperature range to find the ideal bedroom feel.

And it's not all about the thermostat, as clever material choices can help you create the warmth you need.

"Your skin warms," says Teitelbaum, "but your core temperatures can drop."

How to create a warmer bedroom (without overheating)

Use a heating pad

“For localized pain which is only there when you wake up, the heating pad on the low setting (on a timer to go on 2 hours before waking) works very nicely,” advises Dr. Teitelbaum.

Heating pads use only a small amount of electricity, so they’re a good way to keep warm in bed without bumping up your heating costs.

Dr. Teitelbaum also notes that if you go to sleep in pain, a heating pad at bedtime can offer targeted comfort (although he adds you need to keep the temperature low, to avoid burns.)

Switch to wool bedding

For widespread body pain, Dr. Teitelbaum recommends ditching the heating bad for a different approach.

“Using wool sheets on your bed, and even wool long underwear during the day, markedly decreases pain," says Dr. Teitelbaum. "If you can't get wool, then cotton.”

He explains you want warmth and moisture wicking, to prevent sweat sticking to the skin. "Waking up cold and wet does not help pain."

Heat the bed, not the room

While you might be tempted to crank up the heat, a more effective solution might be to concentrate on the bed. It’s better for your bills and means you’re less likely to wake up sweating at 5 a.m.

Alongside warm bedding, you could try placing a hot water bottle at the foot of the bed.

A mattress topper or a weighted blanket can also act as insulation. This adds another layer to your bed to keep the warmth in. Please note, we don't recommend weighted blankets to those with limited mobility.

If you’re over 65, you might have noticed that, despite keeping the same sleep habits, you've started to feel more tired. But do you need more sleep than younger adults or are your sleep patterns just adjusting?

As you age, the amount of sleep you need doesn't necessarily change but your sleep cycle does. Sleep grows lighter and more fragmented so quality becomes a priority and you might need to spend more time in bed to achieve the rest your body requires.

Getting the right amount of sleep has many advantages as you age, including aiding longevity — as well as keeping memory loss, dementia and other health conditions at bay.

We asked the sleep experts how your sleep changes as you age, why sleep is important and how to get the best quality sleep when you're over 65.

How much sleep do over 65s need?

Studies show that those over 65 need the same amount of sleep as younger adults, which is 7-9 hours a night. Of course, this differs from person to person, and if you have an existing sleep disorder or condition, you may need more.

However, while age doesn't necessitate more sleep, changes in sleep consistency might mean you struggle to reach seven hours, says Neurologist Dr. Lynette Gogol.

“The key nuance is that older adults often need more opportunity for sleep, meaning more time in bed, to achieve that amount because sleep becomes lighter and more fragmented with age,” Dr. Gogol advises.

She explains that if you feel more tired or unable to keep your eyes open before bed, it's because those aged 65+ often get less efficient sleep. "This is why you may wake more frequently, nap more during the day, and still feel unrefreshed,” she says.

How does this differ from how much sleep other people need?

Children need the most sleep of any age group but as you grow, that need starts to decrease and remains consistent. Adults under 65 have the same sleep requirements as older generations.

“Compared with younger adults, who typically need seven to nine hours of sleep, older adults may experience changes in their sleep patterns rather than a reduced need for sleep,” says Lisa Artis, sleep expert and deputy CEO of the Sleep Charity.

She adds that teenagers and children require more sleep due to growth and development, but older adults still need “enough restorative sleep to support memory, mood, and overall health.”

However, as those over 65 typically experience worse sleep quality and efficiency, you may need more sleep — or more time in bed — than younger adults, children or teenagers.

Why do over 65s need 7-8 hours of sleep a night?

Getting enough sleep is important at any age but as our experts explain, when you're over 65 those hours of rest come with some added advantages.

1. To consolidate memory

Research shows that all stages of sleep are important for memory consolidation.

Artis explains that during sleep, the brain processes and stores important information while clearing out unnecessary details.

“This helps support learning, recall, and cognitive function," she says. "Without enough quality sleep, memory and concentration can be affected more noticeably in later life.”

Dr. Gogol adds that in older adults, memory consolidation can become less efficient. “The sleep stages most closely linked to certain types of memory — deep non-REM or slow wave sleep — tend to decline with age,” she says.

This is “one reason why protecting sleep quality, not just time in bed, becomes especially important after age 65,” notes Dr. Gogol.

2. To reduce the risk of dementia and other health conditions

Studies show that a lack of good quality sleep can be linked to dementia, as early as your 50s.

Artis explains this is because during sleep, especially deep sleep, the brain "clears waste products, including proteins linked to dementia, and reduces inflammation.”

When you aren't getting that sleep, your brain lacks opportunities to remove this waste.

She also notes that good sleep supports; “heart health, blood sugar regulation, and emotional wellbeing," while long-term sleep deprivation has been linked to "an increased risk of conditions such as heart disease, diabetes, depression, and cognitive decline.”

3. To keep the circadian rhythm regular

Our internal body clock dictates when we feel sleepy and when we naturally wake up — getting enough sleep can keep your circadian rhythms regulated.

“A stable sleep routine supports the release of hormones such as melatonin, which signals to the body when it is time to sleep,” explains Artis.

However, she goes on to say that in older age, this rhythm can "become weaker", and emphasizes that ensuring regular sleep and wake times, along with exposure to daylight, is especially important for maintaining healthy sleep patterns in those aged over 65.

4. Improves mental and physical health

As we age, we’re more prone to picking up viruses, while our bones become weaker. Luckily, getting enough sleep is a natural antidote.

“Sleep supports the immune system, helps with muscle repair, plus pain management, and improves balance and coordination, which can reduce the risk of falls,” explains Artis. “It also plays a key role in emotional regulation, helping to protect mental wellbeing and quality of life.”

Sleep tips for over 65s

If you find it difficult to get 7-9 hours of quality sleep each night, Dr. Gogol explains that healthy sleep after 65 is less about forcing earlier bedtimes and more about strengthening rhythm and reducing fragmentation.

So, how can you achieve this?

“Anchor sleep to a consistent wake time, prioritize morning light exposure, and stay physically active during the day, ideally outdoors, to support circadian timing,” advises Dr. Gogol.

Sleep hygiene impacts how you sleep, too, with the expert advising you to keep your sleep environment “dark, cool, and quiet, and limit time in bed to when you are truly sleepy.”

Common sleep disorders such as sleep apnea or restless legs can also cause havoc on your sleep quality, and we recommend speaking to a healthcare professional if you think these factors are affecting your rest.

“Use cognitive behavioral therapy for insomnia as first-line care,” says Dr. Gogol, but always talk to your doctor if you're worried about how your lack of sleep is affecting your waking life.

Things you should avoid? “Alcohol as a sleep aid, late afternoon naps, and long-term reliance on sleep medications,” warns Dr. Gogol.

The basic proposition of an e-bike is simple: a motor assists you by complementing your pedaling power. But those motors vary not only by design, but also by location and general purpose. Before you buy an e-bike, it helps to know what the different types of motors are — and being honest about how much e-assistance you really need for your riding style and purposes.

Here’s a basic rundown of the different types of e-bike classes, motors, and drive systems that will dictate how fast you can go. Once you understand the technical aspects of these systems, and you determine what type of riding you’ll do most often, the amount of e-assistance you need will become clear, and will make buying one of the best electric bikes a lot easier.

E-bike classes

Before you decide which e-bike motor and e-assistance level you need for your new bike, it’s important to understand the three classes of e-bike.

Class 1 e-bikes offer a maximum assist speed of 20mph, and they include pedal assist features only.

Class 2 e-bikes offer a maximum assist speed of 20mph too, but they include both a pedal assist option and a throttle. You can use the throttle to activate the motor without pedaling.

Class 3 e-bikes offer a maximum assist speed of 28mph, and they include pedal assist, with the option for a throttle. Most Class 3 e-bikes do come with throttles. Keep in mind that many regions have tight restrictions on Class 3 e-bikes.

You should also know that some e-bikes can be adjusted between class 1, 2, and 3 by changing settings within the computer that controls the motor. If you’re after pure speed, a class 3 e-bike may serve you well, but you’ll want to check into any regional regulations that may limit the usefulness of your e-bike.

What style of riding you’ll do most often

That, of course, begs the question of whether you really need that ‘pure speed.’ For most riders, class 1 or class 2 e-bikes offer more than sufficient speed and power. Class 3 e-bikes do have very strong use cases too, but they come with a bigger learning curve and are often overkill for most riders.

Let’s start at the top: Class 3 e-bikes are great if you cover very long distances on your rides and want to shorten your time on the bike. They’re also wonderful if you need to keep up with automobile traffic. Performance road riders will also appreciate a class 3 e-bike if they want to keep up with the fast group ride or do a big day on the bike over long miles.

Just remember that 28mph is quite a lot of speed for a bicycle, and the learning curve here is quite high. With that much speed, you’ll want to work on your bicycle handling skills quite a lot and ensure you understand what that type of speed feels like in an emergency situation — say, under hard emergency braking.

Class 2 and Class 1 e-bikes offer the same max speed (20 mph), so the decision here is whether or not you want a throttle. If you’re after simplicity and the terrain on which you’ll be commuting is fairly flat or otherwise not challenging, a class 1 e-bike is sufficient. It’s also best for beginners.

A Class 2 e-bike is ideal for commuters, especially within cities or other areas with lots of stop lights or stop signs. The throttle helps you get started from a dead stop more easily, which is super handy when you’re at a stop light with traffic behind you. It’s also great if you have a medium to long commute and just need a break from pedaling. This is the most appropriate e-bike class for the vast majority of riders.

Hub motors versus mid-drive motors

Let’s get a bit more granular about speed now. E-bike motors deliver those various levels of speed, and there are different designs that deliver power in certain ways that may impact your ride.

There are two general types of e-bike motor types: a hub motor and a mid-drive motor.

A hub motor is built into the bike’s rear wheel (or less often, into the front wheel), while a mid-drive motor is integrated into the bicycle frame, at the bottom bracket shell between the cranks. Hub motors tend to deliver more power more quickly. Power generated from hub motors transfers directly to the wheel.

A mid-drive motor’s produced power must travel through the drivetrain to the rear wheel. Losses along the way are natural. However, mountain bikers and road cyclists, as well as other performance cyclists, usually choose the less powerful mid-drive motor. That’s because the mid-drive motor’s weight is concentrated low and centered on the bicycle, which improves handling. It’s also not ‘rotational’ weight like a hub drive motor. Rotational weight has an outsized impact on handling too.

So generally speaking, a hub drive motor will deliver more power, but it comes with performance drawbacks. If you’re sticking to commuting on-road, a hub drive motor is best for you. If responsive handling matters more to your riding style, like mountain bikers and road cyclists, a mid drive motor will serve you better, despite the lower power production.

Hub motors: direct drive versus geared

If you want to get even more particular about speed, efficiency, and ride quality when it comes to your hub motor, you can choose between direct drive hub motors and geared hub motors.

Geared hub motors, unsurprisingly, have gears within the hub shell that help drive the power to your bike. These planetary gears spin at a faster rate than the wheel, essentially multiplying the amount of power produced. But the really cool benefit is drag-free coasting. When the bike coasts, an internal clutch system can disengage the gears completely, so you coast with no resistance.

A direct drive motor uses a magnet and stator system, eliminating gears altogether. When the motor is engaged, the stator gets ‘charged’, causing the magnets to spin. That produces the forward propulsion. It’s a much simpler system, but it comes with a drawback: those magnets create drag, even when the stator is not energized. So you’re fighting that drag even if you’re not using the assist features.

But direct drive motors come with an advantage borne from that very magnetic disadvantage:

Regenerative braking is possible due to the drag produced by the spinning magnets. The bike essentially slows down automatically, which helps control your speed and may even extend the life of your brake pads. It feels like the brakes are lightly “on” while you’re riding. And, they'll provide a bit of charge back to your bike's battery, extending your range by a little.

Of course, if you don’t want that kind of drag and prefer to maintain your top speed, the geared motor will be most appropriate for you. The geared drive system will also improve overall battery life, which may be a concern for you if you’re riding long distances.

How much speed do you really need?

For the vast majority of riders, a class 1 or class 2 e-bike with a max assist speed of 20mph will be more than sufficient. The use cases for a class 3 e-bike with 28mph max speed are fewer. If you’re traveling long distances and want to shorten your commuting time, a class 3 e-bike may be the best choice. Just be sure to check local regulations to ensure you can use your bike legally along your route.

Once you’ve determined how and where you’ll be riding most often, the choice between hub motors and mid-drive motors becomes clear. While mid-drive motors don’t produce quite as much power quite as quickly, their placement within the frame — low and centered — vastly improves handling. Mountain bikers and performance road bikers will want to choose a mid-drive motor.

Commuters, a hub drive motor is likely your best bet for quick and stout power assist. They offer a reasonable top speed, and the addition of a throttle on class 2 e-bikes makes them especially appropriate for e-bike riders spending lots of time stopping and going, stopping and going.

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Women are struggling to sleep and the problem only gets worse with age. From recovering after childbirth to early signs of perimenopause to coping postmenopause, each decade in a women’s life presents unique sleep challenges.

With hormone fluctuations the driving force behind most of these disruptions, and the menopause the biggest change your sleep is likely to undergo, fixing your rest is rarely as simple as 'getting to bed early.'

However, there's good news: we’ve never been better equipped to deal with the sleep challenges women experience with age. Continued research and developing technology are helping us fight back against everything from night sweats to period insomnia.

We’ve spoken to experts in menopause and women's sleep, as well as women who have actually lived through these changes, to learn what you can expect from your sleep as you age — and what you can do about it.

Key highlights

• Hormonal shifts cause women's sleep to decline with age
• Pregnancy often causes upheaval in sleep patterns for women in their 30s
• Poor sleep is an early indicator of perimenopause for women in their 40s
• Menopause, typically occurring around age 50, has a long-term impact on sleep health

How women’s sleep changes by age

"Hormones and how they interact in women influence mood, metabolism, and hot flashes,” explains Dr. Andrea Matsumura, Sleep Medicine Physician at Sleep Goddess MD. “But they also directly shape your sleep architecture and the way your brain cycles through the stages of sleep.”

“Progesterone helps you drift into sleep. When it dips, so does your ability to fall asleep," says Dr. Matsumura. "Estrogen helps you stay asleep, supports temperature regulation, and helps potentiate REM sleep, and testosterone supports slow-wave (deep) sleep.”

It’s a system Dr. Sherry McAllister, President of the Foundation for Chiropractic Progress describes as the ‘internal pharmacy' (alongside serotonin and cortisol.) These hormones are also responsible for the rapid decline women's sleep undergoes with age.

“Studies consistently find that women have a higher prevalence of insomnia and trouble sleeping than men," says Mike Wakeman, researcher, pharmacist and the brains behind Evera Nutrition. “Whereas in women these hormones swing widely across life stages and menstrual cycle and then decline sharply, in men, testosterone declines steadily and slowly and tends to cause fewer abrupt sleep disruptions.”

How your sleep changes in your 30s

• Hormone fluctuations during your menstrual cycle can result in changeable sleep
• Pregnancy causes a major upheaval in sleep quality
• Post-pregnancy you might experience lighter sleep and new pains

While women in their 30s are less likely to undergo the more radical sleep changes resulting from perimenopause and menopause, hormonal fluctuations at this age can still harm sleep quality.

“Progesterone drops sharply before menstruation resulting in lighter and more fragmented sleep, while reduction in estrogen results in changes in sleep depth,” says Wakeman. As a result, your sleep needs can cycle through several different iterations during one menstrual period.

Research also suggests that women in their 30s are likely to experience changes in their monthly cycle, including irregularity and heavy bleeding. While in your 20s you could predict and prepare for your period, you might find it harder to take control in your 30s, causing your sleep to suffer.

Your 30s might also bring an unwelcome tendency to wake up at 3am with a head full of racing thoughts. Wakeman explains this is because at this age, you're more “reactive to the stress hormone cortisol,” which makes it harder to fall asleep and stay asleep.

It doesn't help that women in their 30s often undergo major lifestyle changes, including buying a home and relationship changes that might exacerbate stress and lead to a feeling Wakeman describes as “tired but wired.” Then, of course, there are children, with the average age for first-time mother’s in the US steadily rising.

“Pregnancy and the period following it can, for obvious reasons, result in fragmented and lighter sleep and difficulty returning to sleep once awake,” says Wakeman. There's the foot pain, the lower back pain, the never-ending trips to the toilet...

Plus, while you could once sleep through an earthquake, you now jolt awake at the slightest sounds. “[Pregnancy] can cause the sleep architecture to change significantly, causing the brain to be hyper-vigilant,” explains Wakeman.

Nearing the end of this decade, women are also increasingly likely to start perimenopause, with sleep disruptions an early indicator (although this most often occurs in your 40s.) Wakeman notes that managing perimenopause symptoms requires a different approach, so if you suspect this is the cause of your poor sleep, speak to a healthcare professional.

"Between the big bump and back pain, I really struggled to sleep"

“While pregnant, between the big bump, constantly waking up and back pain, I really struggled to sleep,” says Lauren Tanner, a new mom in her early 30s. “A V pillow massively helped me get comfy and relieve leg and back pressure, and I wouldn’t have been without it.”

She explains that although before pregnancy she slept "amazingly", post-pregnancy she’s struggled to regain her quality eight hours. “My son isn’t a great sleeper and so sleep is regularly interrupted,” she says. While a nightlight, white noise machine and duvet have come a long way to help her son’s sleep problems, she still has issues.

“Sleep for me is often a struggle and I still rarely sleep through,” she says, but notes upgrading her sleep setup has helped. “We've just invested in a duvet and pillows which are a lighter tog and more breathable fabric, plus a softer mattress, and my sleep is massively improved. I rarely wake up too hot or uncomfortable from aches .”

She’s also found it necessary to rethink her evenings — no more late-night-crash-outs of her 20s. “I’ve tried to actively wind down before bed with a more relaxing bedtime routine and better quality sleepwear so that I’m comfy and relaxed, ready for sleep,” she explains.

How to sleep better in your 30s and fight back against disrupted nights and period insomnia

Your life can undergo some pretty big changes in your 30s, particularly if you’re among the growing women choosing to have children within this decade. Developing strong sleep hygiene can help you enjoy better sleep whatever life (or your toddler) is throwing at you:

• Build a relaxing routine: Adopting healthy habits now can help you maintain good sleep hygiene in the coming decades. “Incorporating activities like deep breathing, meditation, or gentle stretching before bed can promote relaxation,” advises Dr. Matsumura, particularly if you're experiencing painful periods.
• Commit to a bedtime (you and your kids): “Trying to adhere to a consistent bedtime and wake time for both mother and baby can be helpful,” says Wakeman, “as can strategic napping no later than 3pm.”
• Upgrade your bed: Still using that mattress from your twenties? It’s time for an upgrade that will actually support your body. “Both the material and level of support are important components to keep in mind when choosing the best mattress for you,” notes Dr. McAllister.
• Try calming supplements: Wakeman recommends supplements such as Deep Sleep by Evera to ease pre-bed anxiety. “The amino acid theanine has also been shown to help reduce stress levels,” he advises. (Pregnant and breastfeeding women should speak to a healthcare professional before using supplements.)
• If you suspect perimenopause, speak to a doctor: Wakeman explains that perimenopause requires “a different approach to managing problems” than other hormonal changes in your 30s, and recommends contacting your doctor for personal advice.

How your sleep changes in your 40s

• This is the age at which perimenopause is most likely to start
• Lower estrogen and progesterone levels can result in lighter, more fragmented sleep
• Hot flashes and night sweats can also become prominent

The biggest sleep challenge most women will undergo in their 40s is perimenopause, which typically starts in the mid-40s. The perimenopause can last anywhere from several months to a decade, during which production of estrogen and progesterone starts to decrease

“During perimenopause, many women experience difficulty falling asleep, staying asleep, or waking too early,” explains Dr. Mastumura. “As estrogen and progesterone levels decline during perimenopause and menopause, it disrupts the body’s natural sleep regulation.”

She notes that due to these hormonal changes, many women experience “fragmented, lighter sleep overall.” So although you’re going to bed and waking up at the usual time, a lack of deep sleep means you feel exhausted during the day.

Just when you think you’ve settled into a new routine, Wakeman notes fluctuating estrogen levels can also disrupt REM sleep, leading to “an unpredictability in sleep from month to month.” Despite your best efforts, you might feel like you’re playing a game of ‘keep up’ with your eight hours.

Another major change resulting from perimenopause is night sweats, meaning even though your 30s were characterized by cozy nights, you now wake up sweating most mornings. Dr. McAllister explains that "sudden surges of heat" can be the result of declining estrogen levels, as the hormone “supports our body’s ability to regulate temperature."

Women in their 40s might also find the racing thoughts of their 30s are increasing and accompanied by low moods, a phenomenon Dr. Matsumura explains can result from varying hormone levels. “These are known contributors to insomnia or disrupted sleep,” she adds.

She also warns that physical changes like snoring and restless legs can be caused by your changing hormones. You might find sleep in this decade is an entirely different beast to the problems you’ve dealt with previously, particularly as you edge closer to the menopause.

"I was waking up drenched at night"

Perimenopause typically occurs at age 47 but for some women, these hormonal changes start earlier. Camilla Sharman, Homes Writer at Tom's Guide, began experiencing menopause symptoms in her late 30s and early 40s.

“I was waking up drenched at night, but didn’t know what was causing it,” she explains. “After several trips to my GP and blood tests, I was diagnosed with an early perimenopause.”

Alongside night sweats, Sharman found her sleep routine disrupted by busy thoughts. “I found my mind racing, even after a busy, active day,” she says.

Now in her 50s, Sharman has found ways to limit the impact of menopause on her sleep. As well as HRT, she's adopted lifestyle changes to boost her sleep hygiene. “That means no caffeine in the evening, limiting my screen time, and ensuring I’ve had fresh air during the day,” she says. “Cotton nightwear and a light duvet also help keep me cool and limits those ghastly night sweats.”

How to sleep better in your 40s and fight back against anxiety and night sweats

As you enter perimenopause, you might find your previously reliable sleep hacks have stopped working and you’re left groggy, sleep deprived and looking for solutions:

• Keep a consistent sleep schedule: “Go to bed and wake up at the same time every day to help regulate your circadian rhythm, even when hormones are pulling you off track,” says Dr. Matsumura.
• Prioritize calm evenings: Perimenopause can cause or exacerbate anxiety and depression, both known sleep saboteurs. “Gentle yoga, deep breathing, or progressive muscle relaxation can help reduce nighttime anxiety,” says Dr. Matsumura.
• Create a sleep sanctuary: The Gender Sleep Gap partly results from hormone differences, but women often feel social, domestic and work pressures leave their sleep overlooked. “Avoid doom-scrolling or work emails at least an hour before sleep," says Dr. Matsumura, while Wakeman advises reserving your bedroom for sleep and intimacy.
• Choose your sheets wisely: “The sheets matter more than most give thought to, as temperature, moisture control, and tactile softness can add to a better night's rest,” says Dr. McAllister. She recommends breathable fabrics such as organic cotton and linen.
• Don’t let bad sleep catch you out: Dr. McAllister advises “proactively preparing your nighttime ecosystem as your body changes.” If you suspect you’re about to enter perimenopause, work on establishing good sleep hygiene and upgrading your sleep setup (even a new pair of cooler pajamas might help.)

How your sleep changes in your 50s

• Most women undergo the menopause during their 50s
• This brings major hormonal changes potentially resulting in disrupted sleep, night sweats and sleep apnea
• Postmenopause sleep disruptors include hot sleeping and joint pain

Menopause is a major hormonal change and as a result, you can expect some significant changes to your sleep. Menopause occurs following a decline in hormone production (typically natural but sometimes triggered via surgical intervention), with 51 the average age of menopause for women in the U.S.

“The menopause transition creates a convergence of physiological changes and lifestyle stressors, making sleep disturbances extremely common,” says Dr. Matsumura, listing difficulty falling asleep, early morning waking, and less restorative sleep among common side effects.

“Hormonal fluctuations affect the areas of the brain that regulate sleep,” she explains. As a result, your usual sleep patterns have flown out the window. Dr. Matsumura adds that progesterone has “naturally calming and sleep-promoting properties" and as your body lowers production levels, your sleep suffers the burnt of it.

Meanwhile, you might find those night sweats from your 40s are hanging around — or even getting worse. “Lower estrogen increases the likelihood of hot flashes and night sweats,” explains Dr. Matsumura.

Additionally, Dr. Mastsumura notes that lower estrogen levels can result in “mood changes.” Women experiencing the menopause are at a higher risk for depression and, relatedly, insomnia symptoms are common factors in depression.

Menopause also increases the risk factor for obstructive sleep apnea, as hormone changes make you susceptible to the collapsed airways behind apnea episodes. If your partner hasn’t pointed out your snoring, you might notice you’ve started to wake up with a dry mouth and brain fog — two common symptoms of sleep apnea.

While hormone issues are still at play postmenopause, women in this age bracket might also find themselves subject to the general sleep disruptions associated with aging. Fresh aches and pains start disrupting your morning and, as Wakeman notes, the menopause is associated with osteoporosis.

Postmenopausal women also report a higher tendency to sleep disruption than premenopausal women, with night sweats and hot flashes potentially lasting for many years following the menopause.

"I was exhausted. I couldn't function during the day and ‘sleeping’ was misery"

“Sleeping had never been a problem for me,” says Cathy Rust, founder of CoolYourSweats menopause sleepwear, “but then, a few months after my official day of menopause [in her mid-50s] I started getting night sweats.”

Cathy describes these hot nights as “mild” at first and predictable, but they gradually worsened and soon she was waking up “every few minutes” to throw her covers off and pull them back on. “I was exhausted." she says. "I couldn't function during the day and ‘sleeping’ was misery.”

To manage night sweats, she tried breathable bedding materials such as cotton and bamboo, but ended up taking the more extreme route of founding her own cooling nightwear company, CoolYourSweats.

Combating night sweats also required a few lifestyle changes, including switching alcohol for herbal tea before bed. “Wearing the nightgown, using better bed linens and avoiding certain triggers helped me get my sleep back,” Rust says.

How to sleep better in your 50s and fight back against hot flashes and joint pain

“During menopause, sleep is less about passive recovery and more about active regulation of the 'internal pharmacy' of the body,” says Dr. McAllister, author of Adjusted Reality. “Our ‘internal pharmacy’ is impacted if we do not have proper sleep hygiene. For women that are facing menopause, this is of particular importance.”

So good sleep is important to maintaining comfort during the menopause but sleeping while menopausal can feel like an uphill battle.

However, we’ve never been better placed to cope with the sleep rollercoaster that is the menopause:

• Adjust your sleep position: “The best sleeping position is on your side as it promotes the ‘rest and digest’ side of our parasympathetic nervous system. It also aids in keeping our spine supported and reduces the heat retention that can wake us up at night,” says Dr. McAllister. It’s also the best position for limiting sleep apnea.
• Cool Down Your Environment: “Lower your bedroom temperature to around 60–67°F,” says Dr. Matsumura. “Use moisture-wicking sheets and consider a fan or cooling mattress pad to reduce night sweats.”
• Keep to a sleep schedule: As your body goes through big changes, emphasizing consistency can help you maintain better sleep quality. “Stick to a consistent bedtime and wake time even on weekends,” says Dr. Matsumura. “This helps train your body’s internal clock and improves sleep efficiency.”
• Limit wine and caffeine: While a glass of wine might be all you want after a long day of unpredictable hormones, Dr. Matsumura warns alcohol “disrupts deeper stages of sleep later in the night.” She also recommends steering clear of caffeine, especially in the afternoon, as it “can worsen insomnia symptoms.”
• Use supplements to manage symptoms: Dr. Matsumura advises sorting your sleep hygiene before turning to supplements but recommends melatonin, magnesium and L-theanine. Wakeman notes that “botanical sources of estrogen known as phytoestrogens” can also help reduce night sweats.
• Support your joints: Back sleeping and side sleeping can both help reduce pressure build up at the joints. “Slightly bend your knees, use a small pillow between your knees and gently hug a pillow to stop you from rolling onto your stomach,” Dr McAllister advises.
• Control stress: Yes, easier said than done but Wakeman notes controlling outside stressors can help offset the impact of biological stressors. As well as calming supplements, he recommends “addressing any nutrient deficiencies” (and fruit and vegetables can help you sleep.)
• Educate yourself: “An understanding of hormones and the part they play in menopause explains why sleep is so critical during this transition time,” says Dr. McAllister. Familiarizing yourself with the typical impact of menopause can help you prepare for sleep changes — and everything that comes after.

When to speak to a doctor about changes to your sleep

Hormone changes are an inevitable, and lifelong, occurrence for biological women and inevitably they will impact your sleep. While not always easy to manage — as anyone who has experienced a hot flash will warn you — ongoing research into women’s health means we’re consistently finding new ways to help you sleep better at any age.

This includes cooling fabrics, comfortable bedrooms and education around sleep hygiene. However, in some situations, we recommend seeking support from a doctor.

Wakeman, a pharmacist, advises consulting a healthcare professional if you’ve been experiencing sleep problems for three months, you’re sleeping less than six hours most nights, or waking early (3am-5am) and unable to fall back to sleep.

He also recommends speaking to a doctor if sleep issues are interfering with your memory, safety or mood, including worsening anxiety of depression, as well as for physical symptoms such as joint pain after menopause, an urge to move at night, and frequent night sweats.

How to optimize your bedroom for better sleep, whatever your age

Taking control of your bedroom environment supports consistently healthy sleep. We recommend an optimal bedroom temperature of 65 to 70°F (or 68 to 77°F for older adults) year-round, while dim lights before bed and a dark room indicate to your internal clock that it’s time to sleep.

Quiet is also necessary to minimize sleep disruptions but not always easy to achieve. A pair of sleep ear buds can block out external noise, while white noise machines can potentially mask even loud sounds.

We recommend replacing your mattress roughly every seven years, to prevent sagging and ensure you have the best mattress for your current needs. Dr. McAllister recommends a medium firmness mattress, for the right combination of muscle support and comfort. “The key to choosing the right mattress is to avoid one that causes you to sink, as this adds pressure to your pelvis and can irritate both your hips and lower back,” advised Dr. McAllister, on creating an optimal bedroom environment aged 65+.

Dr. McAllister also recommends paying close attention to your pillow, as the best pillow for you will prevent neck strain. “Whichever type of pillow you choose, opt for a cooling cover that will help regulate temperature and have some contour, especially if sleeping on your side.”

Meet the experts

I don't know about you, but when I've reached Friday and I'm running on empty, it seems intuitive to spend the weekend 'catching up' on sleep.

However, I've just discovered that my lazy Saturday and Sunday mornings are doing my overall sleep health no favors.

And according to a massive new study, skipping these weekend lie-ins could not only boost my sleep quality every night, it could potentially add years to my lifespan too.

It takes a lot to get me up early on the weekend, so I wanted to better understand why oversleeping on Saturdays and Sundays is something I really need to stop.

Here Dr. Jordan Burns D.C., a sleep expert for Amerisleep, gives me the hard truth I need to hear...

• Read more: 'This 60-minute sleep rule ended my nighttime anxiety' — a doctor explains how it can help you fall asleep in under 5 minutes too

What is the 7:1 sleep rule and why can it add years to your life?

The 7:1 sleep rule was coined by researchers behind a study from Vitality and The London School of Economics and Political Science (LSE), and is based on analysis of sleep data from over 47 million people.

The researchers found that getting at least seven hours of sleep, and going to bed within a one hour window every night, could improve life expectancy by 24%.

This confirms the importance of getting seven hours of sleep a night, and it emphasizes the necessity of timing. When you go to bed might be just as important as how long you sleep for.

It's estimated that only 10% of people stick to this sleep pattern. And sleeping in at the weekend like me could prevent you from meeting these vital sleep goals.

Why is oversleeping at the weekend ruining your healthy sleep?

The researchers advise going to bed within the same one hour window at least five nights a week. For example, going to bed between 10 p.m. and 11 p.m., Monday to Friday.

Surely getting more sleep on the weekend is a good thing, as it allows you to navigate the sleep debt you've racked up during the week? Well, that's what I've always told myself.

As I've now discovered, 'catching up on sleep' is a band aid at best and a myth at worst.

“‘Catching up on sleep’ over the weekend may seem harmless, but it can actually contribute to feelings of fatigue, rather than alleviating them," explains Dr. Burns.

Here's why...

It disrupts your circadian rhythms

Your sleep cycle takes cues from its surroundings to help you drift off.

For example, a dark room, a bed that's only used for sleeping (which is why bedrotting is bad for your sleep), and a cool bedroom that's the perfect temperature for sleeping, All of these indicate to your brain that it's time to release melatonin, the sleepy hormone.

Timing is another big cue; your body clock learns when you go to sleep and recognizes the need to kickstart the wind down process.

"Your body clock is happiest when it’s kept on a consistent schedule," explains Dr. Burns. "Sleeping in on the weekends disrupts your body’s natural sleep-wake cycle."

"By sleeping in several hours later than usual on a Saturday and Sunday, you’re essentially giving yourself a mild case of jet lag," says Dr. Burns.

Known as social jet lag, this is when your weekend sleep schedule and your weekday sleep schedule are several hours apart — essentially in different time zones.

Your body doesn't recognize the time zone it's in, so can't cue up your wind down (melatonin release).

It masks other sleep problems

It's easy to assume that because you have the weekend to catch up, you're getting the quality sleep you need.

However the only thing that's happening here is that your sleep is coming in two big lumps rather than being evenly divided throughout the week.

Dr. Burns also explains that excessive oversleeping might be misrepresenting your sleep health.

"Sleeping in can also be a way of covering up the problem rather than addressing it," says the Sleep Health Expert at Eachnight.

Just because you're well rested at the weekends doesn't mean you aren't experiencing the effects of sleep deprivation during the week, including mood swings, memory issues and slower reaction times.

"If you find yourself needing to sleep in for hours on end, it’s probably a sign that your regular weekday routine isn’t providing you with enough quality sleep in the first place" he adds.

Left unaddressed, this can become long term sleep deprivation. (If you suspect you're experiencing sleep deprivation, we recommend speaking to a healthcare professional.)

It will make you more tired on Monday

Sleeping in on a Sunday morning makes it harder to fall asleep on Sunday night, which means you start the week already looking forward to 'catching up' on rest the coming weekend. It's a cycle I find myself in a lot.

Dr. Burns describes the result as "groggy and sluggish mornings throughout the week."

For me, it has become a snake eating its own tail: I'm tired so I sleep in, which makes me more tired, which means I want to sleep in even more. My body clock never has a chance to regulate itself.

The sleep switch to make instead

I have to admit, I consider sleeping in at the weekends to be a treat and I'm always unwilling to get out of bed early on a Saturday or Sunday morning.

It feels like a well-earned reward after a busy week and I've long believed it's the best way to set myself up for the week ahead.

However, if oversleeping at the weekend is the reason why I spend the start of the week battling fatigue, I might be willing to make a change.

"Rather than trying to catch up on sleep over the weekend, it’s better to stick as closely as possible to your regular wake-up time and work on improving your sleep habits during the week," advises Dr. Burns.

And it's not just because sleep experts are all weirdos who enjoy early mornings.

"[Regular wake-up times] will help your body regulate your energy levels naturally, so you feel more alert and awake throughout the day rather than just stuck in a cycle of fatigue,” explains Dr. Burns.

And yes, this applies even if you enjoy a late night on Friday and Saturday. An early alarm is the best way to get your sleep back on track after a party.

What to do instead of oversleeping at the weekend

While I recognize the importance of waking up at my normal time on the weekend, it's going to take a minute to get used to this new normal. Here are some tips on how to follow the 7:1 sleep rule...

1. Take quick naps

"Let me preface this with I do love a good nap," says Lauri Leadley, Founder & President at Valley Sleep Center.

"A short nap here and there can have positive effects on your health such as improved memory and alertness, psychological, and health benefits."

This can help you overcome some of that fatigue that's plaguing your weekend, without sabotaging your body clock.

"But keep it to 20 minutes, 40, max," warns Leadley.

(There goes my plan to enjoy an two hour Saturday morning nap.)

2. Use a sunrise alarm clock

If you spend all weekend feeling groggy, it might not be the time you woke up but which sleep stage was disrupted.

We cycle through three key sleep stages throughout the night: light sleep, REM sleep and deep sleep. It's best to wake up during light sleep, when we're more alert and will typically enter the day fresher.

However, if your alarm blares you awake during deep sleep, you'll often struggle to shake off the groggy, overtired feeling of sleep inertia.

A sunrise alarm clock gently flood the room with light to induce a natural wake up, gradually rousing you from light sleep, rather than blaring you out of deep sleep.

3. Have an active morning

Saturday sleep inertia can be a compelling reason to roll over and fall back to sleep, particularly if you started the morning with a doomscroll in bed.

But if you want to shake off that fatigue, it's best to get up.

Start the day by splashing your face with cold water and taking a cup of coffee outside, where you can enjoy the energizing effect of natural daylight.

Engage in some light stretching to warm up the core and get your body moving. By the end, you should be feeling ready to take on the day.

And if none of that has helped, you can always enjoy a brief nap.

As the new year arrives, many of us are thinking of self improvement. How can we be at our best in 2026? Whether you're learning a new language or finally mastering high school algebra, there's one aspect of learning that requires a laidback approach: sleep.

“Sleep contributes directly to critical cognitive functions, such as learning and memory,” explains Dr. Rebecca Robbins, Sleep Scientist and Sleep Expert to Oura Ring.

“Sleep really is a magic elixir — if we're not getting enough sleep, we're not going to be at our best physically, emotionally or mentally,” elaborates Sam Sadighi, Certified Sleep Practitioner at Easy Sleep Solutions.

Research suggests that both REM (rapid eye movement) and NREM (non-rapid eye movement) stages in the sleep cycle are essential to memory consolidation. So if you want to ensure all those hours of cramming really stay in your brain, go to sleep.

Can sleep help you learn?

We'll keep it simple: yes, sleep can help you learn. From languages to hands-on skills to budgeting, your brain commits things to memory as you rest.

A 2024 systematic review of sleep and learning described sleep as a "fundamental factor for the consolidation, processing and functioning of memory and learning."

“Essentially, while we're asleep, our brain 'pressure washes' itself," explains Sadighi. "Without this deep clean every night, the messages within our brain don't work as effectively, meaning we're more forgetful and just not as sharp, as the messages get caught up in the debris that would have been cleared away.”

Research suggests that the non-rapid eye movement (NREM) stages of sleep are good at preparing the brain for learning, while deep sleep helps strengthen memory and rapid-eye-movement sleep (REM), the most active stage, can help with problem solving.

Sleep also improves willpower and decision making, so a good night's rest helps you stick to your goals and resolutions — you're more likely to reach for your textbook over your phone.

Sleep and creativity

Studies also suggest that there's a creative sweet spot between wakefulness and sleep, sometimes referred to as the 'hypnagogic' state. In this state, your brain is relaxed, you're only just conscious and your mind is free to explore.

So if you're struggling to ignite your creative spark (will 2026 be the year you write that novel?) it might be best to go to sleep.

Sleep and memory

“Research suggests that REM sleep in particular is associated with memory consolidation," explains Dr. Robbins. REM sleep is the most active sleep stage and we spend roughly 25% of the night experiencing REM sleep.

"One study found that participants who receive intensive training in foreign languages demonstrate an increase in next night REM sleep, and further, that learning outcomes were correlated with the percent increase in REM,” she elaborates.

“The processes underlying these observations could include replaying events learned from the day during REM sleep," says Dr. Robbins, "as some research in animals suggests." (Relatedly, REM sleep also is when most dreaming occurs.)

"Performance testing after a new task is markedly improved after sleep as compared to testing before sleep," Dr. Robbins notes.

"Therefore, it is possible that we take in new memories during the day. These memories are then rehearsed and replayed during sleep, contributing to next day sleep-dependent gains."

For anyone interested in learning and performance, Dr. Robbins suggests that sleep is "essential."

Can you learn in your sleep?

So sleep can help you retain the things you've learned and prime your brain for knowledge but can we cut out the middle man — can you learn new information as you sleep?

Unfortunately, no. Listening to the Spanish Dictionary while you snooze won't give you a whole new grasp on your donde estas. Or at least, you won’t remember it when you wake up.

However, don’t throw away your beginner’s Español tape just yet. Research suggests listening to word pairing as you sleep not only reinforces information you already know, but can introduce new words to your vocabulary.

This is thought to be linked to sleep spindles, a type of brain activity observed during NREM sleep. Researchers observed increased spindle activity when sleeping participants were presented information they'd been taught that day, resulting in better recall the following morning.

But you'll still need to do the heavy lifting yourself — you can't learn when to use "Soy" or "Estoy" as you nap.

Napping and learning

“We're more likely to remember things if we have learnt them close to bedtime, as while we are asleep we consolidate the information and form the neural pathways so that we can retrieve the information when we need it,” explains Sadighi.

However, delaying your studying until bedtime might leave you too alert to drift off. The solution? Napping.

Following a bout of intense studying with a nap (we recommend keeping your naps to 20 minutes or 90 minutes) might commit the information to memory while leaving your brain primed for more learning in the afternoon.

How to get more sleep and improve your learning

So a good night's sleep can help you learn new information, retain the information you've learned and even spark creativity. That means it's time to ditch those all night cram sessions and prioritize rest.

But is getting better sleep as simple as learning a new skill?

“Anyone interested in improving their sleep and their learning, memory, and performance, could focus on a few simple things," advises Dr. Robbins.

"First, there is no exception to the rule; we do need to spend the time sleeping. The recommended sleep duration for teenagers is 8 to 10 hours and the recommended duration for adults is 7 to 9 hours of sleep," says Dr. Robbins.

"If you are far from these goals, inch toward them by adding 15 minutes to your sleep schedule each night until you are in the recommended duration."

"Second, pick a time that you can wake up and fall asleep as many nights of the week as possible and do your best to not vary this schedule by more than 1 hour. Maintaining a consistent bedtime routine will allow you to fall asleep faster and wake up more refreshed."

"Third, make time for a relaxing bedtime ritual. Fill the 15-30 minutes before bedtime with soothing activities, such as reading a book, taking a warm shower, and doing breathing or relaxation exercises, like the 4-7-8 technique.”

Sadighi also has advice for anyone tackling a new skill at home: make space for it. She recommends using your bed for sleep only, so your brain understands that's what it's for. "Studying or worrying wants to be done elsewhere if possible.”

How a lack of sleep can prevent learning

When learning a new skill, particularly in a classroom situation, the temptation is often to prioritize taking in information ahead of anything else. See: cramming before a test.

But this might actually hinder your learning.

“When you don’t sleep enough, your ability to focus, absorb new material, and remember things later takes a hit. It’s like trying to study with a foggy brain — nothing really sticks," says Dr. Leah Kaylor, sleep expert and author of If Sleep Were a Drug.

Poor sleep can reduce your ability to learn the next day by 40% (News in Health), while irregular sleep has been linked to poor grades in high school students.

“Sleep helps strengthen the connections, which is key for long-term memory. Without it, your brain has a harder time holding onto both old and new memories,” explains Dr. Kaylor.

“Sleep deprivation doesn’t just make you tired — it can make you forgetful, slow down your thinking, and reduce how much you’re able to learn and retain.”

It’s the most wonderful time of the year but the hectic build-up to Christmas and New Year can mean we don’t get as much sleep as we’d perhaps like.

Coupled with months of busy weeks and worn out weekends, you might be ending the year with an accumulated long-term sleep debt and a feeling that you're never fully rested. When you're craving a sleep catch-up, the holiday break seems the optimum time to make up for all that lost snooze.

But will holiday naps chip away at your sleep debt? We’ve spoken with a sleep science expert and a sleep psychologist to find if you can 'catch-up' on sleep, plus how to feel energized without ruining your sleep schedule.

What is sleep debt

“Sleep debt is the gap between how much sleep you need and how much sleep you get,” explains Dr. Nicola Cann, sleep psychologist. “In the short-term, sleep debt is very common and it’s usually not a problem. Most people occasionally have a poor night of sleep, feel awful the next day, and then recover fully after a couple of nights of good sleep.”

But sleep debt becomes a problem when it evolves into a chronic issue. “If you’re regularly not getting enough sleep on week nights and trying to catch up at weekends,” Dr. Cann adds, “these disruptions to regular sleep times can prevent the body from returning to its normal rhythm, allowing sleep debt to potentially accumulate across weeks or months.”

The consequences of this long-term sleep deprivation can include mood swings, stress, a weakened immune system and trouble concentrating.

Can you really catch up on lost sleep?

We asked two experts if it's possible to catch up on missed sleep and they were divided, although both agreed that a few lazy mornings will have little impact on long-term sleep deprivation.

“While it is possible to partially repay sleep debt with extra sleep, especially after short-term deprivation, full recovery from chronic or severe sleep debt is rare,” explains Dr. Michael Breus, sleep science expert and clinical psychologist.

However, Dr. Cann believes lost sleep simply cannot be repaid in a meaningful way. “We don’t get the same benefits from catch up sleep as we do from regular sleep," she says. "This is because our brains behave differently when we’re sleep deprived.”

During a night of good sleep, we move through different sleep stages. This promotes optimal functioning, recovery and health.

But when we try to catch up on sleep, Dr. Cann explains, our brains prioritize the sleep stages we've missed. She describes this as the "rebound effect."

"These unpredictable patterns of sleep stages are not good news for our sleep quality and overall sleep health,” says Dr. Cann.

The issue with catching up on lost sleep

While catching up on missed snooze by oversleeping sounds like a good idea in theory, in reality, sleeping for longer can cause more issues than it solves.

“When you shift your sleep schedule, you disrupt your circadian rhythm and your sleep drive, and this affects your entire sleep-wake cycle,” Dr. Cann explains. “This can lead to more difficulty falling asleep, more nighttime awakenings, and ongoing sleep problems rather than resolution.”

Even an early night, often thought of as a healthy sleep habit, can actually lead to more disruption is its impacts your sleep schedule.

In addition, she explains that trying hard to catch up on sleep can increase the pressure we put on ourselves to sleep better. “And this increased pressure to sleep rarely leads to a good night’s rest.”

Dr. Breus agrees and adds: “Using weekends or holidays to catch up often leads to irregular sleep schedules, which can disrupt your body’s circadian rhythms and worsen sleep quality over time.”

This phenomenon is often known as social jet lag; when your weekend sleep schedule and your weekday sleep schedule might as well be in different time zones. The result is groggy sleep inertia, similar to traveling around the world.

Four alternatives to catching up on lost sleep

These expert recommended alternatives can help you regain some energy when you’re feeling sleep deprived, and best of all, they’re likely to be much more effective than squeezing in sleep catch-up sessions.

Avoid accumulating sleep debt

The best alternative to 'catching up' on sleep is to avoid sleep debt in the first place, says Dr. Cann.

“Consistently getting enough sleep throughout the year, and sleeping at regular times, will keep your sleep schedule aligned with your circadian rhythm,” she says.

“This will help you to fall asleep and wake up more easily all year round. Plus, you’re not going to spend your holidays feeling tired and focusing on sleeping more when you should be having fun.”

Daytime naps

“Napping is useful for those times when you know sleep debt is unavoidable,” says Dr. Cann. Daytime naps can help you to feel less tired, more alert and lift your mood.

However, she advises following some rules: “The key is to keep your naps short (ideally under 30 minutes), and early in the day (before 3pm) so that they don’t interfere with nighttime sleep.”

Keep to regular sleep and wake times

Sticking to a regular sleep schedule might not give you an immediate boost but it will help you feel more rested on an ongoing basic.

“I would say that maintaining a consistent sleep routine is the best strategy for optimal cognitive, metabolic and emotional wellbeing,” says Dr. Breus.

That means going to sleep and waking up around a similar time, even on weekends and holidays.

Try banking sleep instead

When you know your sleep is going to be impaired — due to travel or a stressful event, for example — you can occasionally bank your sleep. This is when you get some extra shut eye to prepare for a period of sleep loss.

“A sensible alternative to catch up sleep is banking sleep,” says Dr. Cann. “This involves getting more sleep ahead of a time when you know your sleep will be restricted. That way you can still get enough sleep without experiencing sleep deprivation and all of the negative effects that come with it.”

But it’s essential that this doesn’t become something you rely on. Regularly 'sleep banking' will quickly disrupt your body clock, potentially leading to missed sleep in the future, starting the cycle all over again.

Missed out on your precious eight hours of sleep? Put down the coffee and pick up your workout bag — creatine supplements might be the best way to beat fatigue, research suggests.

Creatine is a compound that occurs naturally in the body and assists the muscles with the production of energy.

It can also be found in certain protein-rich food, while creatine supplements are popular with athletes.

But recent online chatter has praised creatine for its supposed ability to undo 21 hours of sleep deprivation. And scientists suggest it's not as far-fetched a claim as it might first appear.

What is the impact of creatine on fatigue?

Creatine studies often focus on the long-term influence of the supplement but recent research has shone a light on the immediate impact of taking a high dose of creatine.

In a 2024 study, sleep deprived participants were offered a single high dose (35g) of creatine or a placebo. During the course of the following night, they engaged in cognitive tests to measure performance, alongside MRI scans to understand chemical response.

Those who had taken creatine showed improved cognitive performance and processing speed, with scans suggesting creatine could help maintain chemical levels in the brain. These benefits were observed for nine hours, peaking at four hours after creatine consumption.

Doctors suggest that taking a single high dose of creatine can potentially reverse the influence of fatigue, allowing you to maintain cognitive performance even after a bad night's sleep.

And there's growing interest in the short-term benefits of creatine.

A 2018 review found that creatine could improve short-term memory and reasoning, with a benefit for stressed individuals. A further 2024 review concluded that creatine can benefit cognitive function, particularly memory, attention time and the ability to process information.

A 2023 study similarly suggested that creatine can help boost memory and lessen fatigue, while results indicate creatine could potentially ease anxiety and depression (both common symptoms of sleep deprivation.)

How to use creatine to fight fatigue

While creatine for muscle energy is typically taken in small doses, research suggests that when using the supplement to fight fatigue, you need to up the dosage.

Those looking to feel more alert after a bad night's sleep should take between 25g and 35g of creatine a day, based on the 2024 study.

And drawing from the same research, the impact of creatine is best felt four hours after ingestion — so we recommend incorporating creatine into your morning routine.

But that doesn't mean creatine is an easy way to supercharge your brain. Scientists best observed the benefits of creatine among those experiencing sleep deprivation. A double dose of creatine on a regular day is unlikely to have any impact on your memory or reaction times.

So save your creatine for after a sleepless night or, for example, when you know an upcoming deadline will leave you running on fumes.

And the best method to fight fatigue is still to get a good night's sleep — we don't recommend skipping rest on purpose and compensating with creatine.

Creatine is largely regarded a safe supplement, but potential side effects include bloating (some Reddit users note digestive discomfort.) If you plan on introducing creatine to your diet, or upping your intake, consult with your doctor first.

Other methods to fight fatigue after a bad night's sleep

Even with the best sleep hacks to help you drift off — everything from finger breathing to drunken monkeys — and a solid and simple sleep routine, some nights you just can't avoid bad snooze.

On the mornings you wake up feeling as if you only just climbed into bed, these methods can help you stay awake... and maybe even stay alert.

1. Stay hydrated

Listen, if you've been up all night you've probably abandoned your coffee mug for a bucket. But while caffeine can help you feel alert, be sure to alternate your cappuccinos with cups of water.

Dehydration increases fatigue and while caffeine does hydrate you, water is still the best way to top up your fluid levels.

And if you're relying on coffee to wake you up, we recommend cutting it out after lunch. Caffeine can stay in your system many hours after digestion, meaning even though you feel bone tired, this stimulant can keep you alert.

2. Get sunlight

Light regulates our circadian rhythms — morning sun tells the body to produce cortisol, helping us wake up, while darkness encourages melatonin production, making us fall asleep.

If you're struggling to kickstart your morning, try taking your breakfast outside, or sipping your coffee in a spot of sunshine.

And top up your sunlight levels during the day by getting out at lunch. An early evening stroll is another way to improve your sleep (something we'll dive into below.)

3. Get active

While it's tempting to abandon good habits when you're feeling tired, rather than bed rotting and binge watching, it's better to get active.

Exercise can improve energy levels and oxygen circulation, so you feel more alert. If you've slept poorly, you probably want to avoid a vigorous gym session but an evening walk, light jog or yoga session can give you energy without tiring you out.

And as another benefit, exercise can help you sleep. By staying active during the day, you're more likely to drift off at night. In contrast, a day spent lying in bed is likely to make it harder to fall asleep.

You won't find any six-inch mattresses among our guide to this year's best mattresses, as this thin build rarely offers the support an adult body needs. However, that doesn't mean we can rule out six-inch mattresses altogether.

There are a few scenarios in which a slim profile mattress might be just right, particularly if you want a good bed for a small space, or if you're after thin, firm comfort similar to Japanese floor mattresses.

One of the main advantages to choosing a six-inch mattress is price: cutting down height often means cutting down costs. But it can also mean cutting out comfort. Below we'll explore who should and shouldn't buy a six-inch mattress (plus why mattress sales are a better way to find good sleep for less.)

What is a 6-inch mattress?

A six-inch mattress is a mattress that, once fully expanded, measures six inches from the base to the top cover. Six-inch mattresses are thin for an adult bed — they can be a good option for children — but the basic builds are often budget-friendly options.

Six-inch mattresses are often simple, as the slim profile means there's little room for multiple types of foams, springs or specialist features.

And due to their small stature, six-inch mattresses often lack cushioning. They don't have the thick comfort layers that are needed to provide a plush feel.

For that reason, most six-inch mattresses sit at the harder end of the mattress firmness scale. This firm feel tends to best suit back and stomach sleepers. However, a six-inch bed won't necessarily excel at support; high quality materials are needed to prevent sagging.

Why does mattress thickness matter?

We measure standard mattress thickness as between eight and 12 inches. Any taller than that and we tend to be in the realm of luxury mattresses. Any thinner and we're looking at budget beds or super-thick mattress toppers.

The height of a bed does influence the overall feel of the mattress. Typically, thinner builds have a firmer feel while taller mattresses, which can encompass more cushioning, tend to have a softer finish.

Thickness also impacts how much weight a mattress can hold. The best mattresses for heavy people are generally taller builds that incorporate more support layers.

Height can also influence price (although a thinner bed isn't always a cheaper one.) If you're on a budget, opting for an eight or 10-inch mattress can help you save — but it's important not to sacrifice support to save money.

3 reasons to buy a 6-inch mattress

We rarely recommend six-inch tall mattresses; in our experience, eight inches is the minimum height an adult needs for both comfort and support.

But there are a handful of occasions in which a six-inch mattress can prove suitable — these are the three reasons you might want a six-inch bed.

1. You're shopping for a child or teen

Kids needs plenty of good quality sleep to help them learn and grow but while we recommend investing in a high quality mattress for children, you don't necessarily need a thick mattress.

We mentioned above that thinner mattresses often lack the height to hold up an adult body. Children and teens don't have the same support needs, which means you can focus on choosing quality materials, rather than spending your money on extra inches.

For example, the Helix Kids mattress is available in a six or eight-inch build, while the BB Kids mattress from Brooklyn Bedding measures six inches.

On a similar note, kids also benefit from a firm or medium-firm mattress, to support their spinal development. So you want to steer clear of plush mattresses anyway.

2. You want similar comfort to a Japanese floor mattress

Thinner mattresses tend to have a firmer feel (less padding to create cushioning) which means they're sometimes compared to thin, hard Japanese floor mattress or shikibuton.

Traditional Japanese floor mattresses are designed to be rolled up and stored, which is a convenience you won't get with six-inch mattresses.

However, the slim build and low profile of six-inch mattresses does often emulate the minimal padding and firm support of a Japanese style-bed.

If it's the minimalist design and basic comfort of a shikibuton you're emulating, a six-inch mattress can be a good starting place. But we recommend seeking out a mattress made with high-quality materials, to ensure you're getting the support you need.

Alternatively, check out our Plank Firm mattress review for a bed with a similar firm, flat feel to a Japanese floor mattress, plus the increased durability of a taller bed.

3. You need a mattress for an RV (or a spare room)

If you think you sleep best on the open road, you'll understand the importance of choosing the right mattress for your RV.

RV mattresses tend to be small and light; anything else will dominate the space and weigh down your vehicle. A six-inch mattress, like the RV MobilePlush Mattress from PlushBeds, nails the brief.

Six inch mattresses can also be good for spare rooms, particularly if your guest bed is in a multipurpose room and you don't want to overwhelm the space.

In both these scenarios there's one important detail to note: the mattress won't be used that often.

As anyone who's snoozed on the couch can attest, the human body can put up with a few night's rest in less-than-ideal conditions. It's when you regularly sleep on a mattress that can't support your body that your back will start to protest.

What to look for in a 6-inch mattress?

If you fall into one of the above categories (or you don't but you still want a six-inch bed) these are the features to look for to ensure your six-inch mattress contains as much comfort as possible in its slim profile.

✅ High quality materials: A good quality build makes all the difference in a six-inch mattress. Look for beds made using dense foams (or latex foams) and reinforced springs.

✅ Support layers: Six-inch mattresses don't have the height for multiple layers so the ones they do have need to provide plenty of support. Make sure there's either a sprung base or a base layer of durable foams.

✅ A reliable brand name: Many six-inch mattresses are budget options from little known brands. We recommend closely reading any mattress reviews before buying a bed, to better understand the quality and feel.

Who should avoid a 6-inch mattress?

We don't recommend six-inch mattresses for most adults, outside the specific circumstances outlined above. But there are some sleepers who should avoid six-inch beds altogether:

❌ Side sleepers: The best mattresses for side sleepers must offer pressure relief and this is often achieved through cushioning at the shoulders and hips. Realistically, a six-inch mattress doesn't have room for enough cushioning.

❌ Heavier people: For those with a larger build, when you lie on a six-inch mattress it often feels like sinking straight through to the floor. Slim builds like six- and eight-inch mattresses rarely support heavy people.

❌ Bed sharers: A six-inch mattress might cause some relationship woes for bed sharers, as these thin mattresses can't comfortably support the weight of two people and often lack the cushioning needed to successfully absorb motion — you might feel every time your partner shifts about.

Where to buy a 6-inch mattress?

Few of the best mattresses in a box are available in six-inch builds, so if you're looking for a high quality thin mattress, you might need to head to specialist retailers (particularly if you're after an RV mattress size.)

Otherwise, the best place to find a six-inch mattress is through retailers such as Amazon and Walmart. Although keep in mind these beds can be very cheap but often lack quality.

If it's a kid's mattress you need, many of our favorite sleep brands have expanded into children's bedding in recent years, meaning you get the sleep know-how of an experienced mattress brand, squeezed into a kid-friendly package.

3 best 6-inch mattresses to shop today

The space beneath your bed is an enticing area to hide unneeded items but this 'out of sight, out of mind' storage solution might be bad news for your sleep health... as well as turning your room into a haven for bed bugs.

Because let's be honest, when something goes under your bed, how often do you get it out? This forgotten clutter is a magnet for dust and dust mites, and all kinds of creepy crawlies.

Storing things under the bed also makes it harder to keep your mattress clean, particularly if bulky items are preventing air circulation. And if you've invested in one of this year's best mattresses, you don't want your long-discarded socks to be the reason it needs replacing...

• Read more: 3 bedroom items you should clean weekly to spot early signs of bed bugs

5 things to remove from under your bed....

"Clear away clutter such as newspapers, cardboard boxes, or laundry piles, which provide hiding spots [for pests]" advises Adham Perriseau, Licensed Pest Management Professional & Eco Solutions Specialist at Dr. Killigan’s Natural Pest Control Products.

Here's how to get started...

1. Linens and fabrics

Textiles don't show the dust as much as plastic and smooth surfaces, but if you've ever experienced the dust explosion of shaking out a forgotten blanket, you'll know looks can be deceiving.

Dust settles into the surface of fabrics, which is why even clean-looking sheets and clothing can be ground zero for dust mites.

“The fewer places dust has to land, the fewer spots dust mites have to breed,” explained Nigel Bearman, managing director at Daily Poppins, when we asked him how to remove dust from your bedroom.

The dark folds of fabrics also provide a convenient hiding place for bed bugs. Bed bugs like the dark and the cluttered under-space of your bed is the perfect place for bed bugs to call home. And once bed bugs have moved in, they're hard to get out.

So next time you go to kick last week's socks under the bed, remember that the few seconds it takes to put them away can save you a lot of hassle down the line.

2. Cardboard or paper

Okay, so you're not going to keep fabrics tucked under the bed anymore. Surely storing them in a cardboard box is a sensible solution?

Unfortunately, no. Some pests, including silverfish and certain moths, actually consider paper a food source, meaning your cardboard storage isn't quite the critter deterrent you hoped it was.

And while it's not their favorite dinner, cockroaches have also been known to nibble on cardboard.

3. Electronics

Let's take a quick break from creepy crawlies to discuss another hazard of uncovered under the bed storage: old tech.

Left under the bed, electronics will start to gather dust (and can even attract dust at a high rate, due to the static electricity.)

This is bad news for your electronics, as the build of dust can impair their performance. But it also poses a risk to your wellbeing; dusty electronics can become a fire risk.

4. Bulky items

“Ventilation is key when it comes to keeping your bed a fresh sleeping environment," advises George Sfintescu from specialist bed manufacturer Get Laid Beds.

Big, bulky items kept under the bed prevent air from moving freely through the mattress. This can cause moisture from sweat to become trapped in the materials, potentially leading to mattress mold.

Bulky items also make it harder to vacuum under the mattress, once again leading to a build up of dust and dust mites.

5. Shoes

If you're used to getting home and kicking your shoes under the bed, we suggest you find another storage solution.

For a start, research from the University of Arizona found regularly worn shoes collect an average of 421,000 units of bacteria. That's a lot of bacteria to have hanging around your bed.

And if you're storing out-of-season shoes under your bed, they contain numerous crooks and crannies for dust (and dust mites) to lurk... as well as even more appealing dark places for bed bugs to hide in.

How to keep your mattress clean

Cleaning your mattress can both extend the life of your bed and create a healthier sleep environment. While we do recommend occasionally deep cleaning your mattress, upkeep doesn't have to be difficult, just frequent:

• Wash your sheets roughly once a week
• Let your mattress breathe by regularly leaving it uncovered
• Invest in a mattress protector or mattress encasement
• Clean spills as soon as they occur
• Regularly vacuum your bed, including the mattress, bed frame, and space around and beneath the bed
• If you are storing items under the bed, place them in sealed plastic containers and regularly dust the containers

By regularly following the above steps, you can keep your mattress in good condition for longer (and hopefully avoid the nightmare of getting rid of bed bugs.)

It might be safe to say that many of us consider mattress firmness and mattress thickness determine how comfortable your bed is, but did you know that the mattress size also dictates comfort?

A sleep surface that's too narrow or not long enough will make it tough for you to get cosy — especially if you share a bed with someone. There's no better feeling than finding the best mattress in Australia for your sleep needs — and that includes choosing the right size to comfortably support you and your bedmate(s). Naturally, the larger the bed the more money you'll pay, but you can take a look at our regularly updated page on the best mattress sales in Australia where we list top offers on the three most commonly purchases sizes.

There are more than three though: in Australia, there are a total of seven sizes to choose from, but most brands and retailers only offer five of those. So what are these seven sizes and how to do you choose between them? Read on to find out.

Mattress sizes and dimensions in Australia

As you've just found out, there are a total of seven sizes in Australia, but finding a brand that lists all of them on their site is difficult. Each mattress maker typically offers only five of the most commonly purchased options, but Sleeping Duck and Ergoflex offer six. Ecosa is a rare brand to offer all seven, plus the cot mattress for cribs, although not all Ecosa mattresses come in all seven sizes.

Below is a list of all seven mattress sizes in Australia, along with their dimensions and who each is best suited to.

Of the seven sizes listed above, the most common ones are:
• Single
• King single
• Double
• Queen
• King

Of these, the popular size is queen, with double and king following closely.

What is a split king?

A split king is two king single mattress placed side by side on a king-sized bed to make one cohesive sleep surface.

In Australia, you won't find brands specifically selling split king mattresses (or bed frames), but purchasing a king-sized frame and adding two king single mattress will give you this size.

There are certain advantages to using a split king bed. It allows couples with different preferences and schedules to sleep together comfortably as the two separate mattresses eliminated (not just minimise) motion transfer. Split king beds can have different firmness levels on either side to suit both partners.

What is a cot mattress?

Cot mattresses are specifically designed for babies and toddlers, to be used for newborns till the age of two or three.

When purchasing a cot mattress in Australia, there are some mandatory product safety standards that need to be met, and it lists the recommended mattress size and thickness for different frames.

Cot mattresses can be foam or hybrid, but they all be firm for babies as soft surfaces post a serious risk when they roll over and their face sinks into the pillowy bed.

Ecosa is one Australia-based company that makes cot mattresses as well as other boxed options.

How to choose the right mattress size

If you're unsure of which mattress size to shop for, consider the following questions to find the right fit:

Do you share a bed or sleep alone?

Although single and king single mattresses are geared toward children and teenagers, smaller-framed adults who sleep alone may find them sufficient. Taller but slim-framed adults will find a long single suitable, but a king single would also work as they both share the same 203cm length and the latter is also easier to purchase.

Queen and double beds will suit couples who share a bed, as well as solo sleepers who like to sprawl. Meanwhile, king-sized mattresses will accommodate families who co-sleep with younger children and pets.

How big is your bedroom?

Most couples will fare well with a queen or a double, but those with palatial bedrooms can go for a king or super king.

If you're a solo sleeper, you'll want to stick to a smaller mattress size if you live in cramped quarters. However, you can upgrade to a queen/double if your space allows.

While you may want your bed to serve as a focal point for your bedroom, you don't want it to overtake your space either. Strive for at least 60cm / 24 inches of clearance on at least one side of your bed so you have plenty of room to get up and walk around. Don't forget to account for other furniture in your room.

How tall are you (and your partner)? 

You'll want to avoid having your feet hang over the edge of your bed. Solo sleepers who are north of six feet can choose a king single if they're tight on space, which has the longest length of any bed standard bed size (203cm).

In Australia, queen and king-sized beds also have the same length (203cm), so couples with at least one tall partner should opt for one of the larger sizes. If you have the additional room, the super king will also be a good option if either one of you like to sprawl.

How much are you willing to spend?

Obviously, the bigger the bed, the more you'll have to pay for it. If you don't have the means to splurge, stick to a smaller size. That said, these days there are excellent budget foam and hybrid mattresses that won't burn a massive hole in your pocket even with the larger sizes. For example, you can read our Origin Hybrid Pro review to see if it would suit you, and a queen can usually be found below the one-grand mark. Even the Valmori Hybrid Mattress II review could be worth checking out for a budget option with a softer sleep surface.

Also, consider your intended use — you don't need to overspend for a guest bed or for student accommodation. Of course, browsing regular mattress sales in Australia will ensure you find a good deal for something comfortable.

Key differences between common mattress sizes

Most people find themselves torn between two mattress sizes. Here are the most common size match-ups and the ways to determine the best one for you:

Single vs double size mattress 

A single-sized mattress is the cheapest available. At 92cm x 190cm, it's perfect for kids and younger teenagers, as well as for bunk and trundle beds. Smaller-framed adults can get by with a single if they sleep alone and don't have a lot of bedroom space to work with.

However, for most adults and older teenagers, a double (137cm x 190cm) will be the better choice as there's a bit more room. It's not so large that it will overwhelm a smaller-sized bedroom (as a queen or king would) and it's also a great size for a guest bedroom. A double is even great to share with a partner, but some people might find it a tight squeeze.

Double vs queen size mattress 

A queen mattress measures 153cm x 203cm. It's both wider and taller than a double, so is better suited for couples and taller individuals. Of course, solo sleepers will find a lot more room to sprawl on a queen bed, but if you have a small bedroom, consider the double instead.

Price-wise, expect to pay around AU$550 for a double mattress when discounted compared to about AU$900 for a queen on sale, although at full price, a queen can be well over AU1,000. Queen is the most popular mattress size in Australia, so the variety of bedding and accessories on offer are more varied and easier to come by than a double.

Queen vs king size mattress

A king mattress size is the widest of all the standard sizes at 183cm, but it is the same length as a queen (203cm). If you and/or your partner have a larger build, a king will afford both of you more space to spread out. A king mattress can accommodate more people than a queen, so it's great for families who bedshare. On the other hand, if you don't have a spacious room, stick with a queen.

A discounted queen mattress will set you back around AU$900, while a king mattress in the same class and similar sale price will cost you closer to AU$1,200. Keep in mind the materials, brand and mattress type will also influence the price. Since king is the second most popular mattress size behind queen, you'll have no issue shopping for accessories.

How to choose the right bed frame for your mattress

The size of your bed frame corresponds with the size of your mattress — that's simple enough. However, a bed frame will be roughly 5-12cm (2-5 inches) larger than the mattress it'll be holding (although this will vary by model).

Measure your bedroom plus the amount of space you have allotted for your sleeping area. Remember to reserve at least two feet (or half a metre) of clearance on the side where you normally get out of bed.

Here's what else you need to know when shopping for the right bed frame:

• Height: You should be able to sit at the edge of your bed with your feet flat on the ground and your knees at a 90º angle. A frame that's too tall could make it harder for you to safely get out of bed.
• Support: Your bed frame should be sturdy enough to hold you and your mattress — along with a partner, your kids, and/or your pets, if applicable. This will likely be a foundation with slats or a solid wooden board.
• Style: Platform (basic) bed frames are popular for their minimalist aesthetic and you may find one with built-in storage. If you have very limited space, consider a trundle or a bunk bed. If you want to make more of a statement, add a headboard and/or a footboard, or go for a lavish four-post bed.

What do you look for when buying a new mattress? The obvious answer would be price, firmness and comfort, but many people would also likely look at the materials used.

You'll also notice that the best mattresses in Australia come in a range of heights, and this one criterion is easy to overlook as not being important. In fact, mattress thickness determines how it feels and performs, making it quite an important aspect to look into when shopping for a new bed.

So, is there a particular thickness a mattress should be for the best sleep? It's not really a one-size-fits-all scenario, so we've put together this guide to explain the different thickness categories and which ones would suit each kind of sleeper.

While thick mattresses tend to cost more due to all of the materials they use, you'll be able to save money by taking advantage of this month's mattress sales.

Mattress thickness chart

Here's a brief rundown of the most common mattress thickness levels and who (and what sleep scenarios) they are best for:

What determines mattress thickness?

The thickness of a mattress is determined by its construction.

Every mattress has two main components — a comfort system and the support layer. Each of these are made up of layers, and the more there are, the thicker (or taller) the mattress will be.

The support core is the base of the mattress, providing stability and support to the sleeper. In most mattresses, this component can make up at least half the mattress' height, ranging about 10cm to 25cm.

The comfort layer is what you feel when you lie down, designed to cushion the body by contouring around it, but without creating pressure points. Depending on the mattress type, this component is made of multiple layers, typically made from memory foam, latex or soft polyfoam. Some mattresses also use natural materials like wool or cotton. Comfort layers can be about 2cm to 4cm.

There are some thick mattresses that also feature a 'transition' layer, which separates the support core from the top comfort system. This layer is usually made from firmer foam or latex. Transition layers can add about 3cm to 8cm more thickness.

How to choose the right mattress thickness

Just because a mattress is extra thick, doesn't mean it's the best option for you. Once you understand what the different thickness options mean, you'll be able to make better choices for your new bed.

Keep the following criteria in mind when choosing the right mattress thickness for your needs. That said, it's important to note that the below information isn't set in stone — mattress choice is very subjective and personal, which is why the free trial periods that most mattress-in-a-box brands offer is important.

1. Sleeping position

Are you a side, back or front sleeper (or a little bit of each)? How you fall into bed at night and wake up in the morning will determine how thick or thin your mattress should be:

• Side sleepers benefit most from a thicker mattress (30cm to 35cm) with multiple comfort layers to alleviate pressure from their shoulders and hips.
• Back sleepers should fare well with a standard mattress height (25cm to 30cm) that keeps their spine aligned while relieving pressure from their lower back.
• Stomach sleepers can opt for a mattress that skews thinner (25cm) to keep their hips upright.
• Combination sleepers are best suited to a mattress with a standard thickness (30cm) to comfortably accommodate any position.

2. Body Weight

Choose a mattress thickness that can comfortably support your weight. Anything too firm or soft will result in unpleasant aches in the morning:

• Lightweight sleepers (under 60kg) will want to look for a tall mattress (at least 30cm) with multiple plush comfort layers.
• Average-weight sleepers (60kg to 105kg) should be fine with a standard-height mattress (25cm to 30cm) with a medium-firm feel. This will depend on your main sleep position and the construction of the mattress.
• Heavier sleepers (over 105kg) will need a tall mattress (30cm to 35cm) with at least a 15cm base layer and thicker comfort layers for maximum contouring and support.

3. Health conditions

If you suffer from joint or back aches, or have limited mobility, using a tall mattress might not be the best option for you. You should be able to sit at the edge of your bed with your feet flat on the ground and knees bent at a 90º angle.

Anything too tall or short will make it difficult to get in and out of bed in the morning, especially if you have limited mobility. However, if a taller mattress makes more sense based on other factors, adding a set of bedside steps could help.

4. Sleeping arrangements

Thicker mattresses can handle more weight. If you're sharing a bed with a partner, your kids, and/or your pets, look for a mattress that's at least 30cm thick. Anything thinner will wear out sooner.

5. Size of your bedroom

A thick mattress will fit nicely in a palatial space, but in a smaller room, it could make you feel claustrophobic. Also consider your bed frame — if you have an adjustable bed or a basic (platform) frame, a thick mattress may not work.

Which mattress thickness should you buy?

Most adults should fare well with a standard mattress height (25cm to 30cm), but if you want to go taller or shorter, here's what we recommend.

Buy a thicker mattress if...

✅ You're a side sleeper: Most of the best mattresses for side sleepers skew taller as they're loaded with comfort foams to relieve pressure in the shoulders and hips.

✅ You're over 105kg: Thicker beds boast more layers and taller support cores.

✅ You share a bed: Whether you're sharing a bed with one person or as a family, thicker mattresses can withstand more weight than thinner ones.

Buy a thinner mattress if...

✅ You have mobility issues: A thinner mattress will not only be easier for you to get in and out of, but it'll be easier to move and rotate with limited assistance.

✅ You have a small bedroom: Tall mattresses just don't look good in a tiny bedroom. A mattress on the smaller side of standard should work.

✅ You want to save money: Thicker mattresses use more materials, and that's reflected in their pricing. Going for a bed that's not too lofty is one way to keep some cash in your wallet.

Side sleeping is regarded as the best sleep position by experts and is the most popular sleep position worldwide, according to a study of over 660 people.

However, side sleepers tend to need more cushioning in their beds to reduce pressure buildup in the shoulders, hips and knees. This means the best mattresses for side sleepers are softer ones with plenty of foam layers — and more foam can mean more heat.

Without specialized cooling adaptations, memory foam in mattresses acts like a sponge, absorbing heat and moisture from the air and your body, which can make the bed feel stuffy and leave you sweltering on warm nights.

But worry not, hot side sleepers; there are several features to look out for that can help you find a cooling and comfortable bed in the mattress sales.

I'm a predominant side sleeper myself and have tested many of the best mattresses in both the Tom's Guide sleep studio and a warm attic bedroom over the past year. Here, I'll be sharing my top tips for finding the right cooling mattress for your sleep position...

What mattresses are ideal for side sleepers?

Sleeping on your side requires the right balance between cushioning around your shoulders, hips and knees and support for your back.

Many of our side-sleeping mattress testers like ultra-plush beds you sink into rather than lie on top of, while others prefer a medium-firm bed that contours around joints in contact with the mattress but is responsive enough to keep the spine aligned (which is ideal).

Ultimately, your body weight will influence exactly how firm your mattress should be and how much cushioning you need. Lighter people will find softer mattresses supportive enough, while heavier side sleepers will need a firmer surface to avoid spinal dips that lead to back pain.

Generally, soft and medium-firm beds, or pillow-top mattresses, are best for side sleepers. But these mattresses come with lots of foams and other cushioning materials, throwing a curveball in front of temperature regulation.

4 things to look for in a cooling mattress for side sleepers

The best cooling mattresses for side sleepers feature materials and designs geared towards improving breathability, moisture absorption and heat dissipation. Here's what to look for when shopping for your new bed…

1. Hybrid designs

Hybrid mattresses are generally more temperature balancing than memory foam mattresses as the airy spring layers allow air to circulate through the mattress, cooling it down. On the other hand, foams act like a sponge, trapping heat and moisture.

The good news is that unlike full innerspring beds, hybrids still have foam layers offering plenty of pressure relief for side sleepers, with a good balance of support from responsive coils too.

2. Cooling covers

With temperature regulation problems being a common sleep disruptor, the world of cooling mattress technology is quickly evolving. Mattress manufactures have started using innovative fabrics to help cool down the surface of beds while you sleep on them.

Phase Change Material (PCM), GlacioTex and Tencel are three examples of such technology. These materials are embedded into mattress covers and combined with cooling fibers that can dissipate heat from the mattress surface, absorb moisture or improve breathability, providing a cool-to-the-touch sleep surface.

3. Gel-infused foams

Gel-foam mattresses incorporate tiny polymer gel beads or particles within the foam to improve temperature regulation and keep sleepers cooler. Similar to the cooling cover fabrics above, these gel beads absorb and disperse body heat through the night.

This means that they can prevent foam from trapping heat and create a cooler sleeping surface compared to traditional memory foam. In short, they can create a dreamy bed for side sleepers, but gel-foam alone may not provide enough cooling power for you; look out for mattresses that combine gel-foam with other cooling tech.

4. Copper or graphite foams

If you think back to high school chemistry class, you'll remember copper and graphite are metals with high thermal conductivity. This means they easily absorb heat, making them great mattress components.

Manufacturers often infuse copper and graphite ribbons into mattress foams to aid temperature regulation. These ribbons conduct heat away from your sleeping body and disperses it across the mattress surface to prevent hot spots forming in your bed.

Examples of mattresses with copper infusions include our favorite cooling option, the Bear Elite Hybrid Mattress, and the more affordable Brooklyn Bedding CopperFlex Pro Hybrid Mattress. Examples of mattress with graphite include the ultra cooling and supportive Zoma Boost Mattress and the Glacier Apex Hybrid Mattress that we tested recently.

A Murphy bed is a convenient, space-saving solution for people living in small homes or studio apartments. These nifty beds can be folded away vertically when not in use, so it’s essential to choose a mattress that both fits your Murphy bed and holds its shape when tucked away in storage.

But while many of the best mattresses we've tested can be used in a Murphy bed frame, it's not quite as simple as choosing a standard bed in a box.

Whether you’re looking for a mattress for a college student to fit modest accommodation, or your bedroom doubles as a creative space and a Murphy bed will provide more square footage to work, we’re here to help you determine what to consider when choosing a Murphy bed mattress.

What is a Murphy bed?

A Murphy bed is a bed that’s hinged on one end so you can fold the frame and mattress up against the well when not in use. It’s also called a pull-down bed, wall bed or fold-down bed.

Most Murphy beds are hinged vertically, but this space-saving solution also comes in horizontal form (with a hinges lengthwise along the bed) for narrow rooms or lower ceilings.

The biggest benefit of the Murphy bed is, of course, their ability to free up space. They can easily transform a bedroom or studio into a multi-use room.

However, Murphy beds come with a few disadvantages. They tend to be more expensive than traditional beds, may require professional installation and aren’t suitable for all room layouts.

Do Murphy beds need special mattresses?

Most standard mattresses in a box are suitable for a Murphy bed. However, while you don’t need a specialty model, some brands do offer mattresses created specifically for use with this unusual bed frame.

These mattresses are designed to withstand the unique requirements of a Murphy bed, including retaining their shape even when placed in upright storage.

Still, you should be able to use a mattress from your favorite brand — with a few caveats in mind. When choosing a mattress for a Murphy bed, there are some features you need to consider to ensure your mattress fits the frame and stays comfortable even after time in vertical storage.

What to consider when choosing a Murphy bed mattress

Buying a mattress for a Murphy bed? Here’s everything you need to know before you start browsing to help you find a Murphy bed mattress that meets your needs.

1. Mattress material

Memory foam is often considered the best mattress material for Murphy beds, as the contouring foams mold to the frame when in upright storage, before springing back into place when the bed is flat.

While a spring mattress isn’t necessarily out of the picture for Murphy bed use, more structured and firm coil mattresses can be damaged by upright storage.

You’ll also want to steer clear of most mattresses with pillow tops (or Euro tops.) These padded layers can add extra height to your mattress and pose difficulty when folding the bed.

2. Weight and size

Most Murphy beds can comfortably house a mattress that’s eight to 12 inches tall (though a handful have a maximum mattress height of 10 inches, so be sure to review product specs before purchasing.)

While it may be enticing to purchase a thicker mattress for aesthetic appeal, a mattress that’s too tall (such as 14 inches) can ultimately prevent you from folding your Murphy bed, defeating its purpose.

It’s also wise for Murphy bed users to purchase a lightweight mattress. A lighter mattress will be easier to fold down and fold up, while a heavy mattress will be harder to lift when moving the bed into upright storage.

Purchasing a mattress with a smaller profile and lighter weight shouldn't compromise comfort. A bed within these specs should still be supportive without hampering storage.

3. Comfort and support

It’s important to choose a mattress that meets your unique sleep needs. Stomach and back sleepers will want a firmer mattress to help keep their hips and low back in alignment, while side sleepers require a mattress with greater contouring to help prevent shoulder pain.

If you’re a hot sleeper, mattresses with ventilated foam or cooling covers can help you sleep comfortably, while couples who bed share will want to opt for a mattress with good motion isolation to help absorb movement.

Since Murphy bed mattresses are typically on the thinner side, you’ll want to look for support features like dense foam layers, reinforced edges or coils.

These features will help keep your spine in alignment as you sleep, make it easier to sit on the bed to get dressed or tie your shoes, and add to the overall durability of the mattress.

4. Mattress warranty

Warranties often contain fine print that many of us skip over, but you’ll want to read your mattress warranty carefully if you plan on using it in a Murphy bed.

That’s because using certain types of mattresses in a Murphy bed frame can actually void the warranty, so it’s important to do your homework before buying. Always put your mattress on a suitable bed base.

Where to buy a mattress for a Murphy bed?

The good news is that there are plenty of options for purchasing a Murphy bed mattress both in-store or online, allowing you to shop around for the perfect fit.

Some retailers specialize in Murphy beds and sell accompanying mattresses, but traditional sleep brands are getting in on the action, with options like the luxury Murphy Bed from Saatva. Third-party retailers such as Amazon, Wayfair and Home Depot also sell Murphy bed mattresses.

Murphy bed mattresses come at a variety of price points depending on your budget, though you can always expect to pay more for a specialty mattress designed specifically for Murphy bed use (as opposed to buying a traditional mattress for your frame).

No matter which brand or retailer you choose to buy from, be sure to look for a Murphy bed mattress with a warranty and sleep trial period. This provides protection from manufacturer’s defects (or a bed that just isn't right.) Keep in mind it can take 30-90 days to get used to a new mattress, so it’s important to give yourself time to adjust.

While mattress toppers typically consist of a single layer of foam, we're now seeing plenty of innovations being made to these bed boosters — from pillow-top designs to high-tech cooling covers.

And now there's new material that's recently taken the mattress topper by storm: the microcoil.

You can find microcoils in toppers from some of the most popular sleep brands in the US, Saatva and Helix included, and they're all vying for a place in our guide to 2025's best mattress toppers.

But what are microcoils and why are they appearing in so many mattress toppers (and even in some of this year's top mattresses) these days?

Here, we'll take a look at these innovative components, their pros and cons, and where you can buy a bed topper or mattress that uses microcoils in this month's mattress sales.

What are microcoils?

Microcoils are small coils typically made from steel. They are like regular mattress coils, only shorter and typically used in mattress toppers, which are much thinner than mattresses and need smaller components.

While mattress coils are around six inches tall on average, microcoils are usually around one inch (or even less) in height. Mattress toppers that use microcoils typically have two or three layers, and they use the tier of microcoils as a middle layer in triple-layered toppers or as a base layer in dual-layered toppers.

Why are microcoils used in mattress toppers?

Mattress coils in general have a lot of benefits. Their open design enables airflow for breathable comfort, while their durable steel build provides zoned support.

However, as they're usually six inches or more in height, coils haven't always been used in bed toppers as these mattress enhancers are thin (usually around two to four inches) so aren't tall enough to contain full size coils.

And that's where microcoils come in, to bring the benefits of coils without the height and finally allowing mattress toppers to utilize the humble coil's supportive pressure relief.

Are microcoils used in mattresses?

While microcoils are mostly used in bed toppers due to their small height, they can also be used in mattresses in conjunction with larger coils. The addition of a microcoil layer can enhance both the comfort and support you'll get from a top-quality hybrid mattress.

For instance, the Saatva RX mattress (which is currently #1 in our best mattress for back pain guide) uses a one-inch microcoil layer for flexibility and enhanced back support.

Where can you buy a microcoil mattress topper?

Microcoil mattress toppers are available at many top mattress brands. They're particularly prominent at 3Z Brands (parent company of Helix, Nolah, and Brooklyn Bedding), which manufactures its own microcoils at its factory in Arizona.

Saatva also utilizes the benefits of the microcoil, with its Micro-Coil Mattress Topper featuring a one-inch recycled steel microcoil layer.

The pros and cons of microcoils

Before shopping for a microcoil mattress topper, it's good to acknowledge both the pros and cons first. Weighing their benefits and drawbacks will help you to know how to choose the right mattress topper for your budget, sleep position, and body type, so here's a breakdown...

What are the benefits of microcoils?

Minimal height isn't the only unique selling point that microcoils have. They're also more flexible and responsive than traditional mattress coils, which is why they're also used in mattresses as well as bed toppers. Like most coils, they can boost air circulation for a cooler sleep and are often used in toppers that are billed as cooling.

They also function as a transition layer between comfort and support layers, and can also provide zoned support (this means that it provides extra support in regions that need it, such as the lower back, to prevent aches and pains) and body-cradling comfort.

What are the drawbacks of microcoils?

A microcoils are a recent, premium innovation in the world of mattress toppers, they're mainly found in mattress toppers with a luxury price tag. That means microcoil mattress toppers are generally more expensive than toppers with more traditional fills such as memory foam or latex.

Plus, as with all coils, microcoils are not immune to deterioration from everyday wear and tear, which can cause creaking and shorten the mattress topper's lifespan.

Adjustable bed bases have many benefits, from silencing snoring to alleviating aches and pains. If you're thinking of investing in an adjustable frame you'll need a mattress to match, and the cozy cushioning of an all-foam bed might sound just right — but can you put a memory foam mattress on an adjustable bed?

For the most part, yes. Memory foam mattresses typically have plenty of flex, allowing them to move with the bed frame whenever you make an adjustment.

There are likely to be some exceptions to the rule, but if you're enticed by one of the best memory foam mattresses we've tested, it should be a good fit for your adjustable bed. Below we'll explore what to look for (and what to avoid.)

What is a memory foam mattress?

Memory foam mattresses have become one of the most popular bed types, thanks to their cushioned feel and typically excellent pressure relief. Using multiple layers of foam to blend support with comfort, you'll find several all-foam models in our guide to the best mattresses we've tested

Known for their durability and affordability, memory foam mattresses are available in everything from a quicksand-soft feel to a hard and unyielding finish. This means that if you want the perfect memory foam mattress for your adjustable bed, you should have ample choice.

What is an adjustable bed base?

An adjustable bed is a bed frame that can be lifted and lowered in certain areas, to adjust the angle you're lying at. Many adjustable bed frames feature both head and leg elevation (meaning both the top section and bottom section of the frame can be moved) but some only have head elevation.

Adjustable beds are often popular with those who experience back or joint pain, as the head and feet elevation of zero gravity positioning can help reduce aches.

Sleeping with a raised head and neck can also alleviate snoring and symptoms of sleep apnea. It's also a more comfortable position for reading or watching TV in bed.

What to look for in a memory foam mattress for an adjustable bed base

As most memory foam mattresses can be used with adjustable bases, you're able to focus on your sleep needs when finding the right mattress for you. These are the three areas worth prioritizing when searching for a memory foam mattress for an adjustable bed.

1. The right firmness level

Mattress firmness refers to the overall feel of the mattress, and while we often associate foam with its cushioning powers, all-foam beds come in every feel, from the marshmallow-soft to the ultra-hard.

You can use a memory foam mattress of almost any firmness level on an adjustable bed base — although some very firm models might not be compatible, for reasons we'll cover below — which allows you to opt for the feel that best suits your needs.

The best mattresses for side sleepers often have a medium to medium-firm feel, to cushion the shoulders, while the best mattresses for stomach sleepers typically use a firm build to enhance support.

One thing to note is the flat base of an adjustable bed can make your mattress feel firmer — keep that in mind when choosing the perfect feel for you.

2. Ample support

Adjustable bed bases are a popular choice for people experiencing reoccurring back pain. To ensure your memory foam mattress isn't worsening your back pain, it needs to have plenty of support in the central third.

The best mattresses for back pain often have enhanced lumbar support, a feature most commonly found in hybrid mattresses. However, memory foam mattresses with a dense and sturdy base can still offer the support you need.

3. Pressure relief

If you're choosing an adjustable bed frame to help alleviate joint pain, you should consider a mattress with plenty of pressure relief. Luckily, this is an area where memory foam mattresses tend to shine.

The thick cushioning of memory foam mattresses can evenly distribute weight where your body presses into the bed, preventing pressure from building up. This is particularly important for side sleepers (who need cushioning at the shoulder and hips), but back and side sleepers will also appreciate some relief for their joints and back.

Are there any memory foam mattresses you can't use an on adjustable bed?

There are some mattress types that can't be used with adjustable bed bases but few of them are all-foam (continuous coil mattresses are the main type to avoid.)

However, if you do plan on using your memory foam mattress with an adjustable base, it's worth checking compatibility. Using a mattress on the wrong bed frame can void the mattress warranty, preventing you from receiving a refund if the mattress is faulty.

These are the most common reasons why a memory foam mattress might not be compatible with an adjustable bed frame.

1. It's too tall

Mattresses with a depth taller than 14 inches aren't always compatible with adjustable bed bases, regardless of the materials used in the mattress. These thick designs often have limited flex and are unable to bend properly when the adjustable bed moves.

But that doesn't mean you can't use any taller mattress on an adjustable bed base. For example, the GhostBed Luxe Foam mattress is 14 inches tall and has enough flex to work on a adjustable frame.

2. The materials are low quality

You can use a cheap memory foam mattress on an adjustable bed base (and some of the best cheap mattresses we've slept on are all-foam.)

However, the inner materials of low quality memory foam mattresses often deteriorate quickly with use. The bending and flexing of an adjustable bed base can cause this breakdown to happen quicker.

So although you can pair your adjustable frame with an inexpensive all-foam mattress, you might find it doesn't provide the comfort you need for as long as you hoped.

3. It's too firm

In order to move with the bed frame when you make adjustments, a mattress needs to have some bend and flex. This can be an issue if you've opted for the ultra-hard feel of one of our favorite firm mattresses.

However, the firmest mattress we've tested is the aptly named Plank Firm and even this can be used with an adjustable bed frame — so we doubt it's a problem you'll run into.

The background buzz of white noise is used by many to block out distracting sounds, but might another type of noise help you fall asleep faster? Research suggests pink noise might be the colorful secret to better sleep.

So what is pink noise? Like white noise, pink noise contains all sounds from the frequency spectrum. But unlike white noise, pink noise increases the intensity of lower frequency sounds, for a softer, gentler effect.

Creating a soothing environment is essential to achieving consistently good sleep, from finding the best mattress for your sleep needs to picking the perfect temperature. To find out more about pink noise, we asked experts what it is and how to use it to help you sleep...

What is pink noise for sleep?

Pink noise describes a sound that, while featuring tones across frequencies, places the focus and intensity on the lower end of the spectrum.

"Pink noise is very similar to white noise; it still plays all the frequencies on the spectrum at the same time, but the intensity (loudness) of these frequencies is distributed differently," explains Bogdan Bratis, audio specialist and founder of Saspod. "Instead of all frequencies being played equally, the intensity of a frequency is lower the higher the frequency is."

Essentially, pink noise delivers the same background 'hum' of white noise, but the overall sound is lower.

While this might not seem like a major difference, Bratis explains the intensity of lower frequencies influences how we perceive pink noise. "[It's] more pleasant to listen to because the higher frequencies are lower in intensity, providing a calmer experience."

In addition, softening the higher frequencies to a lower intensity means we often associate pink noise with the soothing sounds of nature.

"It feels softer and more natural," describes Dr. Leah Kaylor, sleep specialist and psychologist, "like rainfall, wind, or waves."

Dr. Hamid Djalilian, Chief Medical Director at NeuroMed Tinnitus Clinic, explains that pink noise encourages "slow-wave activity in the brain", which is associated with deeper, better sleep. "It also helps with sleep onset issues, when the mind stays too active when there's total silence in the bedroom."

What is white noise for sleep?

While white noise is a term that can be used to describe irritating conversations you'd rather just ignore, it actually refers to sounds made up of a blend of frequencies.

"White noise is the sound generated by each frequency from 20 Hz to 20 kHz played at the same time at equal intensities (loudness)," explains Bratis. "For example, an untuned radio will play white noise when no channel is selected."

When these frequencies mix together it creates a steady wall of noise that can effectively mask disruptive sounds, even if they're loud or infrequent. For that reason, many people use the 'blocking' effect of white noise to aid concentration.

But this mixture of frequencies isn't always gentle on the ear.

"White noise tends to sound harsher and unpleasant," explains Bratis.

However, if you're trying to sleep in a disruptive environment, white noise can still have its benefits. Beyond white noise machines, you can create white noise in your own home using objects such as fans and vacuum cleaners.

Is pink noise more effective for sleep than white noise?

While both pink and white noise do have some benefits in aiding sleep, the gentler tones of pink noise can be better for your rest.

"In terms of overall suitability as a sleep aid, pink noise tends to win out. It’s simply more soothing to most people’s ears," explains Dr. Djalilian, citing a systematic review of audio stimulation and sleep.

"Both white noise and pink noise block external sounds and can help us be less distracted. However, white noise can keep us alert, while pink noise can have the opposite effect, putting us to sleep," elaborates Bratis.

Dr. Kaylor has similar advice. "Choose pink noise over white noise if you want something more calming, natural, and easier on the ears — especially if you're sensitive to sound or easily startled," she advises.

When to use pink noise for sleep

The gentle tones of pink noise can help those who find drifting off eludes them, particularly if it's a busy brain keeping you awake.

"Most people struggle with falling asleep. For that, pink noise is often a great choice. It’s gentle, non-distracting, and tends to blend into the background." explains Dr. Djalilian.

Dr. Kaylor also recommends pink noise for those who struggle to stay asleep. "It helps by blocking out background noises, calming the brain and body, boosting deep sleep by syncing with your brainwaves," she describes.

As well as quieting racing thoughts, the background hum of pink noise can be used to block out distracting noises, such as cars and conversations. And it can even help if the noise is coming from your own ears.

"People with tinnitus especially benefit [from pink noise], since the ringing in their ears feels louder at night when everything else is quiet," says Dr. Djalilian. "Pink noise helps by filling in that silence without being sharp or irritating."

When to use white noise for sleep

White noise can still be used to help you sleep, although Dr. Djalilian primarily recommends it for those trying to block out loud noises. "It's more intense and better at masking environmental sounds," he explains.

This is because, while pink noise fades into the background, the higher frequencies of white noise can keep the brain alert. Great for concentration, not so good for sleep.

"Human ears are particularly sensitive in the mid-to-high frequency spectrum, ranging from 1 kHz to 15 kHz," explains Bratis. "The human ear evolved this way because being sensitive to higher-frequency sounds helps our species in survival. For example, the crying of a baby is present in that exact part of the frequency spectrum, making us hear them and stay alert."

So if you've ever struggled to sleep to white noise, this could explain why; the human brain has spent a millennia training itself to look out for those sounds.

How to use pink noise for sleep

Pink noise is an accessible sleep hack — if you have a phone, you can give it a go — but as with many sleep tips, it might take some trial and error to find what works for you.

Dr. Kaylor recommends listening to pink noise; "right before bed, as you are falling asleep, with a sleep timer (20 minutes.)"

If you're thinking of adding pink noise to your bedtime routine, here are our tips to get started:

1. Find a sound you like: You can find playlists of pink noise on YouTube, Spotify, and mediation apps... give them a spin and see which noise is most appealing to your ears.
2. Alter the volume: Too loud and you might find pink noise disruptive, too quiet and you might strain to even hear it. Have a play with the volume button until you find the level you can drift off to.
3. Incorporate it into your evening routine: If a busy brain is keeping you from falling asleep, try adding pink noise to your pre-bed routine. Dr. Kaylor suggests listening to pink noise can help "if you have trouble relaxing."
4. Check for ads: Give your chosen sound a quick play through while awake to make sure there are no pesky ads to surprise you during the night.
5. Press play: The calming effect of pink noise can help soothe you to sleep and it's particularly useful for those who live in noisy areas, blocking out background sounds.

Dr. Djalilian does offer a note of caution for those using pink noise overnight. "Consider setting it on a timer," he advises. "A 2022 study found that leaving pink noise on all night might interfere with some of the brain activity involved in creativity and problem-solving. Using a timer avoids this while still giving you most of the sleep benefits of pink noise."

What about green and brown noise?

If you like pink noise but it doesn't hit quite right, you might prefer some other noise colors.

Like pink noise, brown noise focus on the lower end of the frequency spectrum, while green noise for sleep focuses on the mid-range, both of which create a background hum similar to nature soothing sounds.

But it's a case of experimentation when finding the relaxing sleep sound for you. It might be the drone of a vacuum cleaner, the babbling of a brook or you might even sleep best with the total silence afforded by a pair of earplugs for sleep.

Even as a superb sleeper who falls asleep fast, gets at least seven and a half hours of sleep a night, and (usually) wakes up with energy, I still enjoy a daytime nap when my schedule allows it.

Naps can often get a bad rap as people assume they stop you sleeping at night. But when timed correctly, an afternoon nap on the best mattress for your sleep style (rather than an unsupportive couch) can do wonders for your cognitive function, energy levels and even your mood.

If you're wondering how a daytime snooze can benefit you, here's how Dr. Hana Patel, NHS GP and resident sleep expert at Time4Sleep, and Andres Moran, co-founder and CEO of sleep apnea treatment company, Complete Sleep, recommend you ace nap time...

How long should a nap be?

How long your nap should be is subjective and depends on your individual sleep habits and sleep needs.

Essentially, around 20 minutes is considered the sweet spot for a power nap that's intended to give you a boost in alertness and energy even when you sleep well at night.

But if you're particularly sleep deprived — whether that's due to parenting responsibilities, insomnia or other issues — a longer nap could be more effective.

Moran recommends a 90-minute nap in these cases (more on that below), as they allow you to complete a full, restorative sleep cycle.

Benefits of a 20-minute nap

A 20-minute nap offers several benefits for alertness, mood and cognitive function, especially when taken during a natural dip in the circadian rhythm which tends to occur in the afternoon.

"Even these brief naps allow for memory consolidation, cellular repair processes, and neurotransmitter regulation," Moran says.

"The brain clears metabolic waste and consolidates information from the day."

Benefits of a 90-minute nap

Moran says longer naps of 90 minutes can be useful if you're severely sleep-deprived, but warns they carry higher risk of grogginess and nighttime sleep disruption.

While napping isn't a long-term solution to sleep deprivation, a 90-minute nap allows you the chance to complete a full sleep cycle, which can be useful in making up sleep debt if you're not getting enough restorative sleep at night.

Waking up at the 90 minute mark can also reduce sleep inertia, because you wake up at the end of a sleep cycle rather than disrupting one. Being jolted awake mid sleep cycle is known to cause grogginess.

Nap vs sleep: what's the difference?

You may think the only difference between sleeping and napping is the time of day and length of time you choose to close your eyes to rest.

Naps are generally short periods of sleep taken in the day, while sleep refers to a longer, restorative period of rest at night.

However, the key difference between napping and sleep is all to do with which essential sleep stages you enter.

A sleep cycle is made up of three stages of non-rapid eye-movement (NREM) sleep and one stage of rapid eye-movement (REM) sleep.

When you take a quick nap between 10 and 20 minutes, you enter the first (NREM 1) and sometimes the second (NREM 2) stages of sleep.

As you transition from wakefulness to sleep, you enter NREM stage 1 — the initial lightest stage of sleep where brain waves start to slow down, and your breathing will be regular.

You're most susceptible to being woken during this stage, and may experience muscle twitches or the feeling of falling. NREM stage 1 tends to last a few minutes.

Then comes NREM stage 2, which is a deeper stage, but still considered light sleep. Brain waves slow further, body temperature drops, heart rate slows down and muscles relax more fully.

However, when you sleep, you'll pass through these sleep stages and on to the deep sleep (NREM stage 3) where physical restoration occurs and REM sleep, during which dreaming happens.

These four stages complete a sleep cycle which tends to last 90 to 100 minutes. You will continue cycling through these 90-100 minute sleep cycles through the night.

Top tips for an effective nap

Timing your nap so it doesn't interfere with nighttime sleep (and actually gives you the energy boost you need) is important. Here's what the experts recommend for perfecting your daytime ZZZs...

Nap between 1pm and 3pm

Moran recommends a nap window of 1pm to 3pm, and Dr. Patel agrees. “If you do choose to take a nap, the early afternoon is a good time to do so," she says.

"This is roughly when your circadian rhythm naturally dips, and napping any later can cause disrupted sleep at night."

A nap during this time period can help you get over any afternoon slump so you have energy and enough concentration to get through the rest of your daily tasks and responsibilities.

Moran says you should nap at least six to eight hours before bedtime to make sure you build up enough sleep drive to fall asleep fast at night.

Keep it short

"Napping is not a recommended alternative to a good night’s sleep" and "long or frequent naps can interfere with nighttime sleep," says Dr. Patel.

Being strict about the length of your naps is important to ensure they doesn't disrupt your nighttime ZZZs.

Set an alarm to stop you tipping over the 20 minute mark and risking feeling groggy upon waking. "Try not to hit snooze to ensure that you feel refreshed when you wake up and avoid entering a deeper sleep," the doctor advises.

Similarly, if you fall into the category of those who are sleep-deprived and could benefit from a 90-minute nap, set your alarm for that length of time.

Do note, you'll want to take this longer nap closer to 1pm than 3pm to minimize the impact on your nighttime sleep.

Have a post-nap plan

Just like early morning sunlight exposure helps you feel energized first thing, creating a post-nap plan that involves light exposure and fresh air can help you shake off any grogginess and assist you in getting the energy boost you were aiming for.

Exposing yourself to bright light suppresses the sleepy hormone melatonin and boost the alertness hormone cortisol, helping you feel bright-eyed rather than groggy after your nap.

Constantly tossing and turning during the night, trying to find (seemingly non-existent) cooler parts of the bed? This could be because your memory foam mattress is sucking up heat.

I should preface this article by saying not all memory foam mattresses are the reason behind your hot sleeping.

In fact, the best memory foam mattresses we've tested this year are built with specialist cooling technology to make sure you remain comfortable throughout the night.

However, some memory foam beds hold on to heat due to their dense structure and lack of airflow. Ahead, I'll dig into why your foam mattress can make you sleep hot, what you can do to cool it down and what materials you should look out for if you're a memory foam lover shopping this month's mattress sales.

Why your memory foam mattress can make you sleep hot

Synthetic materials lack airflow

Unlike natural fibers like wool and cotton, which have airy open-cell structures, synthetic materials found in many mattresses tend to trap heat.

Memory foam mattresses are primarily made from polyurethane, a synthetic material derived from petroleum. This material has strong heat retention (perfect in insulation, but not so much in a mattress, especially in summer).

Other synthetic materials, like polyester and latex, are also commonly used in the construction of these mattresses. While air flows naturally through natural latex, synthetic latex is essentially a dense polymer foam.

This means it's not great for hot sleepers who struggle to regulate their body temperature through the night as this dense structure cuts off airflow.

Dense structures hold on to heat

Think of mattress foam like a sponge — it soaks up air and moisture around it. With little air flowing through the dense foam, heat from your body and bedroom gets trapped within your mattress.

This means memory foam easily retains heat and holds on to body moisture when there aren't cooling technologies, such as heat-conducting metals or antimicrobial fabrics, present to combat it.

This has the potential to worsen night sweats, and can lead to you waking up feeling clammy in the night. Not good news for your sleep hygiene.

Memory foam 'hug' can be suffocating

One of popular features of a memory foam mattress is its ability to contour to your body, feeling like a gentle hug from your bed while providing a good balance of pressure relief and lumbar support.

However, hot sleepers may find this sensation suffocating, especially as it means there's less room for air to flow around the body and more chance of it retaining heat.

As the foam molds to the contours in your body, it can become a dam where sweat builds up. Foams also tend to soften when heated up, which can make the bed sink even more beneath you.

How to sleep cool on a memory foam mattress

Select the right bedframe

A bedframe with good ventilation is key to keeping your memory foam mattress as cool as possible.

A frame with slats rather than a solid surface allows air to flow freely beneath the mattress for a better chance of cooling.

While placing your mattress on certain floors can also help to keep it cool, we don't recommend this with memory foam, as you'll be preventing airflow further.

Add a cooling topper

You can add a cooling layer to your memory foam mattress with a top-rated mattress topper. Toppers with cooling gel and breathable materials like natural latex and wool can help counteract the heat-trapping tendencies of memory foam.

The Molecule CopperWELL mattress topper is the best cooling topper we've tested this year, but we also recommend the Tempur-Pedic Tempur-Adapt + Cooling Mattress Topper to hot sleepers.

If you seriously want to level up the climate control in your bed, you can shop a smart mattress topper with active cooling.

These toppers sit between your mattress and fitted sheet and, like the best smart beds, are fitted with smart temperature management systems.

Which ones do I recommend? The Chilipad (available from $1,199 $1,019.15 at Sleepme) is a hydronic cooling pad, while the Sleep Number (available from $999 $749.99 at Sleep Number) uses active air technology to cool (or warm) your bed.

Use breathable bedding

Sweaty sheets? No thank you. Cooling bedding, including pillows, pillowcases, sheets, comforters and mattress protectors, is essential during the warmer summer months.

You'll want to look out for light, breathable fabrics that can wick away sweat, quickly absorb moisture and help air circulate around your bed. Cotton, bamboo and down are all great options in bedding.

These materials promote a 'cool-to-touch' feel and help prevent night sweats and keep your sleeping set-up dry, promoting a cooler and more comfortable night's rest.

I especially recommend the Olive + Crate Luxury Series bedding set and Coop Cool+ pillow (our testers rate this as the best pillow hot sleepers can buy online right now).

3 things to look for in a cooling memory foam mattress

If you're a memory foam fan who loves the pressure relief it provides but is also prone to sleeping hot, this is what to look for...

Copper or graphite

Foam beds are typically warmer, but many sleepers still love a memory foam feel. Hence, mattress manufacturers have sought out ways to improve temperature regulation in these beds and one way they do this is by infusing foams with copper and graphite particles.

Metals in mattresses; really? These heat conducting elements are, in fact, able to remove heat from the mattress surface, keeping it cool to touch and helping you sleep cooler while laying on it.

I've recently tested the Brooklyn Bedding CopperFlex Pro Hybrid mattress which, as its name suggests, has foams infused with copper, and have been sleeping comfortably through the warm weather — even in a heat-trapping attic bedroom.

Phase Change Material

Phase Change Material (PCM) is a another popular cooling mechanism. These materials are similarly infused in mattresses and remove heat from your sleep surface as they change from a solid to a liquid state.

PCM specializes in temperature balancing. It absorbs excess body heat when you get warm during the night, holds it, and then releases back to your body when you cool down, acting like a thermal reservoir in your bed.

Cooling covers

Mattresses, whether hybrid, memory foam or spring, all benefit from cooling materials in their covers. The mattress cover is what is closest to your body, after all, so you'll want to make sure it has some cooling properties.

Recognizable materials like cotton and wool are naturally cooling thanks to their open-cell. Meanwhile, innovative fabrics like Tencel, made from wood cellulose, are becoming more popular.

This fabric is now used in both the Saatva Latex Hybrid mattress and the Helix Midnight Luxe mattress and draws moisture away from your skin, preventing the clammy, sweaty feeling we're prone to during summer nights.

Look out also for mattresses that use cool-to-the-touch fabrics such as GlacioTex in their covers. Such fabrics actively draw heat away from your body, resulting in cooler sleep, especially combined with other cooling materials with your mattress.

Struggling to get to sleep, and stay asleep, because you're too hot? Not only does your body temperature need to drop to regulate the hormones that will help you sleep, but research has shown that heat at night keeps people awake and reduces deep and REM sleep.

It's a issue for many — 57% of Americans said they sometimes struggle to sleep due to being too hot — that's only likely to get worse over the warmer months. One option is shopping a top-rated cooling mattress but, if you're looking for a high tech cooling upgrade for your existing mattress, consider the Chilipad Dock Pro bed cooling system at Sleepme

It's a mattress pad that is cooled (or heated) by water that flows through it via a control unit, with a smartphone app that allows you to fine tune the climate of your bed. Here, we explore more about the tech, how it works and whether the Chilipad Dock Pro is the right cooling option for you.

What is the Sleepme Chilipad system?

The Sleepme Chilipad Dock Pro is a hydronic system (that means it uses water as the means of heating and cooling) comprising a EMF-free smart mattress pad, bedside control unit and Sleepme app.

In an upgrade from the Chilipad Cube, the Dock Pro uses a membrane (rather than tubing) to circulate temperature controlled water through the mattress pad — which fits over your existing mattress and under your fitted sheet — to cool or warm your sleep surface, and therefore your body, through the night.

The pad is designed to absorb heat, and as this warms the circulating water, it returns to the control unit to be cooled again (where the heat being released into the air to stop your bedroom getting too cool).

The mattress pad itself has no electrical connections or wires, which means no electromagnetic fields (EMFs) surrounding it, reducing potentially harmful radiation in your sleep space. Additionally, "Airplane mode reduces EMFs from the Dock Pro control unit," according to Sleepme.

You can control the temperature of your bed and schedule temperature adjustments through the Sleepme App, or keep your sleep space phone-free by using buttons on the control unit.

Design and features

The Chilipad Dock Pro is available in a 'Me' size mattress pad with a hydrolayer membrane that covers half the bed and a 'We' size that covers the whole bed, with sizes from Queen to Cal King. Depending on which size you choose, the Dock Pro can cool one or both sides of the bed to temperatures as low as 55°F and as high as 115°F, offering a temperature solution no matter the time of year.

This dual temperature control is a key selling point for the Chilipad. Even with the 'we' option, which covers the full bed, you can adjust the temperature of each side independently, meaning you and your partner needn't bicker over your nighttime temperature preferences.

You can control the temperature, schedule changes during the night and set your pad to wake you by gently warming as an alternative to an alarm, all with the free Sleepme app.

Or, for an extra fee ($299 $249), you can add Chilipad's non-wearable sleep tracker which uses AI to identify when you'd benefit from a temperature adjustment during the night. In turn, the mattress pad will heat or cool to keep you at an optimal temperature for the best quality sleep (goodbye sweaty tossing and turning).

Like the Eight Sleep Pod 4, this sleep tracker will also produce a nightly sleep score and report, offering detailed analysis of your sleep metrics including time spent in each essential sleep stage, heart rate and heart rate variability (HRV).

How does the Chilipad differ from other cooling mattress toppers and beds?

The best mattress toppers for hot sleepers rely on cooling materials like gel-infused foam, copper and breathable fabrics to dissipate heat. While these offer good temperature regulation, they don't actively cool or heat your bed. They simply help wick away excess heat and moisture for a cooler, comfier night's sleep.

However, the Chilipad offers that active climate control, meaning it makes temperature adjustments based on your real-time metrics in order to increase deep and REM sleep — if you upgrade with the sleep tracker that is. Otherwise, temperature adjustments are in your hands, though you can schedule them through the night.

It essentially does what the best smart beds of the year do in terms of climate control, but at a slightly lower price and minus subscription fees.

For reference, a queen size Chilipad 'We' with the sleep tracking upgrade for both sides of the bed is currently a total of $2,367.15 (was $2,797) compared to a queen Eight Sleep Pod 4 at $2,649, which offers dual-sided sleep tracking and temperature regulation, but the subscription fees are a minimum of $199 a year on top.

You can also opt for the Chilipad Dock Pro Bundle, which for a queen-sized 'We' includes everything you'd get if you bought the queen 'We' on it's own, plus two sleep trackers, 12 months of system cleaner and an extended protection plan. This is currently $2,528.00 (was $3,238).

Benefits of the Sleepme Chilipad

Specializing in active, dual climate control, the 4.1/5 star-rated (from over 400 reviews) Chilipad Dock Pro could benefit many sleepers, from couples with different temperature needs in bed to people sleeping poorly due to menopause. Many reviewers raved about its cooling abilities, claiming it had eliminated their nightsweats.

The Chilipad is a more affordable option offering similar water heating and cooling features to an Eight Sleep Pod for almost $300 less for a queen, and without any additional subscription fees.

As a tight-fitting mattress cover, the Eight Sleep Pod feels more like a part of your mattress, whereas the Chilipad is a topper. Chilipad claim that the Dock Pro only takes 20 minutes to install, compared to up to an hour for the Eight Sleep Pod.

As it's compatible with any mattresses between 8 and 18 inches, you needn't splash on a new mattress either. And, unlike the Eight Sleep Pod, it's machine washable and dryable, making easy work of your mattress cleaning.

Finally, Chilipad say their water-based cooling system is, in general, more energy-efficient than air conditioning units, which is good news for both your wallet and the environment.

Drawbacks of the Sleepme Chilipad

While the cover is washable, the Chilipad Dock Pro does require regular maintenance too, like water filter refills, which you wouldn't have to do with a standard cooling mattress or mattress topper.

While the majority of reviews on the Chilipad site are positive, those who had gave negative feedback noted issues connecting the Dock Pro with their WiFi (and maintaining that connection), and some said that they found it too noisy. While white noise can be helpful for some sleepers, it could keep light sleepers who dislike the noise awake at night.

Some customers reported leaking issues with the Chilipad, though the reviewers generally noted the brand had provided replacements or refunds. Anyone keen on decluttering their sleep space should also consider that you must make sure you have bedroom space for the control unit(s).

Conclusion

We'd particularly recommend the Chilipad Dock Pro by Sleepme to hot sleepers struggling to beat the heat at night, but who don't want to change their current mattress. With personalized, customizable and automatic (if you upgrade) climate control, it will help you regulate your body temperature at night.

However, you must have the $1,000+ budget for this tech-enhanced sleep set, so we recommend you try more affordable methods first to ensure it is a worthy investment for you. Cheaper approaches to cooling your sleep space include keeping your blinds closed through the day, keeping windows open and sleeping with breathable nightwear and bedding.

From sleep headbands to sleep masks and viral vagus nerve stimulators, my job as a sleep tech writer means I've tried my fair share of gadgets that promise to help you fall asleep fast and sleep well through the night.

But what's the one device that I think is really worth your money? A top sunrise alarm clock. Honestly, I've asked the same question as you — is there really any benefit to using a sunrise-simulating gadget in summer when natural daylight streams through your window?

While I can't wake up without one in winter, I assumed a sunrise alarm clock would be redundant come summer. Turns out I was wrong: I'm still using my beloved Philips SmartSleep Wake-Up Light in June.

From elevating your bedtime routine to fighting morning blues, here are the benefits of using a sunrise alarm clock all year round...

5 benefits of using a sunrise alarm clock in summer

You don't have to pack your sunrise alarm clock away during summer. Here's how it can still help you get a good night's sleep and wake up refreshed...

1. Elevates your nighttime routine

The sunset simulation and sleep sounds including with many sunrise alarm clocks are great year-round additions to your nighttime routine.

Personally, I love using my Philips SmartSleep as a reading light before bed. It provides a warm light that gradually dims as I read, helping me feel sleepy and relaxed as I get through a chapter or two.

Plus I don't have to get up or reach over to turn the light off just as I'm nodding off, counteracting the sleep-inducing effects of reading. You can put it on a timer so it turns off automatically.

According to Talker Research, 49% of Gen Z and 32% of baby boomers lean on sounds to fall asleep, and this is where a sunrise alarm clock can help you fall asleep fast.

The new Hatch Restore 3 sunrise alarm clock comes with an upgraded audio library holding more than 60 sleep sounds from guided mediations to sleep podcasts, soothing domestic sounds and ASMR.

2. You can use it as a normal alarm clock

Although simulating natural light is their main purpose, sunrise alarms have audio alarms too.

Even though the gradual light increase slowly pulls you from sleep, many people, including our testers, don't wake up to light alone and need an audio alarm too.

Packed with natural alarm sounds from tweeting birds to goat sounds, or upbeat music, sunrise alarm clocks have many alarm options that help you start your day on a better note than a jarring iPhone alarm sound.

Using an alarm device separate from phone means you can follow science-backed advice and keep screens out of bed for better sleep.

Plus, you're less likely to reach for your phone first thing, which experts say is bad news for sleep. Instead of mindlessly scrolling before your head leaves the pillow, you should get natural light exposure to help regulate your circadian rhythm.

3. Useful for shift workers

People subjected to poor sleep because of shift work schedules, or anyone who needs to sleep at irregular times of day or wakes up super early, would particularly benefit from a sunrise alarm clock in summer.

Shift workers may need to block out natural daylight for them to be able to nod off during the day to prepare or recover from a night shift.

The simulated sunrise can help them wake up gradually at any time of day, preventing grogginess upon waking.

While these people can't help their circadian rhythm being out of whack, the simulated daylight will help their internal body clock understand when to be alert and when to rest, which can help lift their mood, energy levels and sleep quality.

4. Gives you consistently brighter mornings

Heavy sleepers may not be woken up naturally by light coming in through the window, especially on greyer days which, unfortunately, still occur during summer months. The added intensity of light from the sunrise alarm clock can help them wake up.

The morning light exposure also helps reinforce your circadian rhythm, especially if you're exposed to late sunsets that can delay melatonin production.

What's more, the warm colored light from the alarm clock is more likely to boost your mood than grey skies.

This is because morning light exposure boosts serotonin levels, supporting a more positive mood and reducing irritability and grogginess.

5. Helps get the kids up

You may use blackout curtains to get your kids off to sleep at a reasonable time at night throughout the summer months when daylight hours are longer, so the sunrise alarm clock can help wake them up come morning.

Plus, they’re sure to enjoy the different color light options — particularly on the affordable Momcozy sunrise alarm clock available for $49.99 at Momcozy — and fun sleep and alarm sounds included with most clocks.

Struggling to sleep due to allergies? Your pillow might be the last thing you suspect to be triggering them, but certain materials found in even the best pillows of the year are notorious for causing allergic reactions.

So, depending on what you're currently sleeping on, you might need to shop for a replacement. As well as factors like your sleeping position, it's important to consider your health needs when purchasing a new pillow.

And to help you choose with confidence, we've listed the three pillow fill materials most likely to trigger allergies, as well as three hypoallergenic options for you to consider instead. Let's dive deeper...

• Read more: Allergies ruining your sleep? Here's how to pollen-proof your mattress and bedding

3 pillow materials that can worsen your allergies

1. Feathers and down

Feathers and down make up the dream pillow fill thanks to the unmatched comfort and support they deliver, no matter what your sleeping position is.

This is why most luxury hotel pillows feature a calculated blend of both, resulting in a plush yet supportive pillow.

Unfortunately, feathers and down are the pillow fills most likely to trigger allergies among sleepers.

This is because of a certain type of protein in bird feathers that causes allergic reactions such as sneezing, shortness of breath, wheezing, coughing or rashes.

2. Synthetic fibers

Research has shown that synthetic fibers in pillows can harbor dust mites and common allergens at a much higher rate than natural feathers and down.

This mainly happens due to two reasons:

Firstly, dust mites tend to accumulate in a warm, humid environment where they feed on dead skin cells, and synthetic fibers, being less breathable and moisture-trapping, provide just that.

Secondly, synthetic pillow covers tend to be looser than tightly-woven feather-proof encasings, allowing easier access for mites.

3. Latex

Organic latex is naturally hypoallergenic, but what if you're allergic to latex itself?

According to the Allergy and Asthma Network, latex allergy is quite rare, affecting roughly 1-6% of adults.

Latex allergy is triggered by direct skin contact with latex or by inhaling latex particles.

This can lead to irritated skin, rashes, hives, sneezing or a scratchy throat in some individuals, however in some cases an allergic reaction to latex can be life-threatening.

Hypoallergenic pillow materials to choose instead

1. Memory foam

Like the best memory foam mattresses, pillows made with memory foam are known to be supremely contouring, giving you pressure-relieving comfort and support, easing you into a good night's sleep.

While it's man-made and factory-produced, memory foam is an excellent hypoallergenic pillow fill, thanks to its dense cell structure that prevents the accumulation of dust mites and other allergens.

We'd specifically recommend that you choose CERTI-PUR US certified memory foam pillows, as this indicates that the foam is free from harmful chemicals and ozone depleters, and made with low emission materials for better indoor air quality.

2. Down alternative

A down alternative fill mimics the same plush luxury fluffiness and support of natural down, but with hypoallergenic properties.

This is good news for sleepers who want the temperature-regulating comfort of natural down, without enduring symptoms such as sneezing and coughing.

Down alternative pillows are usually manufactured using synthetic materials like polyester and microfiber, which are produced to be at a certain thickness and weave in order to replicated that dreamy down feel.

These are not be confused with the cheaper polyester fill pillows, as they may prove to be counterproductive for your allergies.

3. Anti-allergy treated pillows

Modern technology means that you can now get hold of specialized pillows treated to be immune against dust mites, bed bugs, mold and bacteria.

Such pillows are often made by incorporating additional barriers using hypoallergenic materials, or by putting them through anti-microbial treatment.

A great example would be the Westin Soft Hotel pillow, a top-tier hotel headrest that features both a hypoallergenic fiber fill and anti-microbial treatment.

• Read more: Layla Kapok pillow review 2025

Other ways to reduce your allergy symptoms

If you're a chronic allergy sufferer, choosing a pillow with a hypoallergenic fill is essential.

However, no pillow is 100% free from all kinds of allergens, so you need to shop carefully.

Regular care and maintenance is also required to ensure that your allergy tendencies won't be exacerbated due to dust mites, pollen or pet dander in your pillows.

Just as you'd use the best mattress protectors to safeguard your bed against common allergens, it's important to have a pillow protector under your pillowcase, too. This ensures that there is an extra layer acting as a barrier against allergens.

Experts also recommend washing your bedding every two weeks and drying it outside (if the weather allows), as sunlight has proven effects on bacteria and dust mites.

Replacing your pillows every one to two years is also crucial to maintaining a clean and uninterrupted night's sleep.

I'll be the first to admit, I spend more time than I'd like scrolling in the evening. I do my best to follow a relaxing screen-free nighttime routine, but some nights the screentime gets one over me.

Luckily, I sleep on one of this year's top-rated mattresses and get plenty of fresh air and movement during the day, so this evening light exposure doesn't completely ruin my sleep. However, I'm curious about the impact blue light has on my overall sleep quality.

Online advice around blue light is conflicting. Some sources say it's sure to ruin your sleep, while others say it's not so bad.

So, I've dug into studies and reached out to Dr. Michael Gradisar, head of sleep science at Sleep Cycle, and insomnia and sleep therapist Dr. Anna Joyce to set the record straight. Here's what these two experts want you to know about blue light and sleep...

• Read more: Reading in bed was keeping me awake, but this $16 gadget helps me fall asleep before I can even finish my chapter

What is blue light?

Blue light is part of the visible light spectrum and accounts for about one-third of all light we see as humans.

This type of light influences alertness, hormone production and sleep cycles.

Blue light comes naturally from the sun, the biggest source of blue light we consume, but it can also come from artificial sources like smartphone screens, televisions and fluorescent and LED lights.

How does blue light impact sleep?

Bright light, i.e blue light, interferes with the circadian rhythm by suppressing production of the sleep-inducing hormone melatonin.

When the brain identifies light, it sends signals to the body telling it to be alert rather than sleepy. So, in theory, blue light exposure in the evening should delay sleep onset.

On the flip side, it helps us feel alert come morning. Hence, exposing yourself to natural daylight first thing is a key tip for fighting morning grogginess and getting up and at 'em, which in turn helps us sleep better at night.

The common assumption is blue light is bad news for sleep — and with right reason. A 2022 systematic review by Swiss researchers of studies investigating the influence of blue light exposure on sleep, performance and wellbeing concluded blue light could have negative effects such as a decrease in sleep quality and sleep duration.

However, recent research by The Conversation suggests blue light isn’t as bad for sleep as we’ve previously been led to believe.

Sleep experts from Sweden, Australia and Israel found blue light exposure only delayed sleep by 2.7 minutes — hardly substantial.

Can blue light really ruin sleep?

Experts, including Dr. Gradisar and Dr. Joyce, now agree that although light from screens does delay melatonin release, it only makes a minimal difference. Light from screens just isn’t bright enough to significantly affect sleep patterns.

"For blue light to meaningfully shift a person’s sleep timing, the light source needs to be at least ten times brighter than what’s emitted from phones, tablets, or other devices," says Dr. Gradisar.

Rather, it is our cultural inability to shut down screens at bedtime, as we're sucked into unceasing social media feeds, that impacts our sleep, particularly how long we sleep for.

Research from Dr. Gradisar shows the biggest sleep disrupter is delaying bedtime due to screen use rather than the light from the screens.

"Don’t fear using screens before bed — just time them wisely," he says. "While blue light from phones is often blamed, my research has shown that the biggest disrupter is actually delaying bedtime, not the light or the content from screens themselves."

"Watching TV or listening to a podcast as a wind-down routine can be perfectly fine, especially if it helps reduce nighttime overthinking, as long as it doesn’t cut into the number of hours of rest you get."

Ways to stop blue light ruining your sleep

Evening blue light is pretty much unavoidable in our modern world and, as tech gurus here at Tom’s Guide, we’re not ones to say get rid of your gadgets altogether. Instead follow these tips for sleeping well even after your screentime fix…

Be selective over what you consume

When I do fall into the trap of being glued to my phone in the evening, it's certainly harder to switch off.

Be it catching up with gossip in the group chat, online shopping or a doom scroll through Instagram reels, I rarely come away from my screen feeling sleepy.

Instead I'm thinking about the breakup of a couple I've never met, contemplating whether I really need that new outfit or dreaming of that holiday destination that was made to look oh-so perfect in a 30 second video.

"The problem is that we usually use screens for engaging and alerting activities, like work, reading the news, or scrolling social media; all things which stimulate us and affect our mood," explains Dr. Joyce.

"The brain needs time to wind down in order to fall asleep so some transition time between screen use and bedtime is helpful."

Similarly, Dr. Gradisar recommends podcasts or watching TV for your bedtime digital fix instead of scrolling.

"TV is a passive device compared to phones. Many people fall asleep just fine after watching TV, with some drifting off while it’s on," he says.

Be disciplined around bedtime

There’s no serious harm in using screens as part of a nighttime wind-down routine — television programmes or films are a mainstay in many people's evenings.

But, as Dr. Gradisar's research shows, you need to be disciplined over your screen shut off time before bed to ensure it doesn’t eat into crucial sleep time.

That means having the self-control to flick up the TikTok app or turn off Netflix rather than hit 'play next episode' when bedtime rolls around.

A 2024 study by researchers at the University of Otago concludes we should keep screens out of bed for better sleep, rather than cutting them out in the evening completely.

This enforces a cut off point for screens — i.e. use them on the sofa, but put them down once you get into bed.

Consider blue light blocking tech

You can buy blue light blocking glasses and lamps that help minimize the glare of screens and prevent blue light from interfering with sleep.

I’ve been using a blue light blocking clip light (on sale for $29.99/£19.99 $25.49/£16.99 at Bon Charge) to read before bed.

I've found replacing my bright bedside lamp with this dim red light has been a game changer for helping me drift off immediately after closing my book.

While the scientific studies around blue light blocking glasses are tenuous, our Tom's Guide team have tested the best blue light blocking glasses you can buy online right now.

These glasses are designed to filter out wavelengths that disrupt our circadian rhythms. Be their effectiveness placebo or not, we think they're worth trying if you're concerned about how blue light is impacting your circadian cycle. Plus, they won't break the bank.

• Read more: My phone addiction kept me awake at night — these changes helped me fall asleep fast

Pillows differ in design and build to suit all manner of sleep requirements. While it may seem trivial, lying on the wrong pillow can trigger or worsen neck pain and shoulder aches, having the potential to ruin your sleep.

To avoid this, it’s wise to pay attention to one particular feature when shopping for your ideal head rest: pillow loft. This is the pillow's height, and it can have a huge impact on the support you'll feel from it.

We test the best pillows of 2025 and pillow loft is an important parameter to consider, making each pillow suitable to certain sleep styles, needs and positions. Here's what that means and how to choose the right loft for you.

What does pillow loft mean?

As we've mentioned, pillow loft refers to how tall a headrest is. This is important to ensure your head, neck and shoulders are in a healthy alignment, which means improved blood circulation, reduced strain on pressure points and better breathing, leading to a more restorative night's sleep.

Lying on a pillow that's too low or tall for your sleeping position can impact the balance of your spinal alignment, which can result in neck pain or aches. If you do not properly tend to this at the right time, this can lead to headaches and even serious issues like pinched nerves and injuries.

Top bedding manufacturers agree that the average pillow loft falls between four and seven inches but this, once again, depends on a variety of factors.

What pillow loft do you need?

Low-loft pillows

A low-loft pillow is one that measures up to three inches in thickness. This is an ideal choice for stomach sleepers as it effectively prevents the head from tilting upwars and thereby minimizes the potential risk on your neck muscles, when lying on your stomach.

This is often a position least recommended by both chiropractors and sleep experts because of the strains it puts on various parts of the body, including the neck, shoulders and back.

Stomach sleepers are, therefore, advised to opt for a soft low-loft pillow since a firmer headrest can compromise the alignment and shift your neck into an uncomfortable angle.

Medium-loft pillows

Pillows measuring anywhere between three to five inches are regarded as medium-loft.

Both back sleepers and some side sleepers can benefit from a medium-loft pillow since it stops your head from dipping into your mattress, causing misalignment.

However, the question of whether you should opt for a medium-loft pillow (or something taller) also largely depends on your body type.

If you're a side sleeper with broad shoulders and a larger frame, it is advisable to size up to a high-loft pillow, simply because you need that extra support.

High-loft pillows

Anything taller than five inches would be classed as a high-loft pillow. This is a perfect option for side sleeping, since anything lower can dip your head which can interfere with your body's natural alignment.

A high-loft pillow, on the other hand, can bridge the gap between your ears and shoulders when lying on your side.

It can work well to provide cradling and pressure relieving support to your head, neck and shoulders, reducing any muscle strain when you shift to your side.

What is an adjustable pillow loft and who needs it?

As the name suggests, adjustable loft pillows feature a customizable height and firmness. This can be ideal for combination sleepers who tend to shift between two or more positions during the night.

Adjustable loft pillows are usually crafted from materials like memory foam, microfiber and shredded latex, with a design that enables you to add or remove the fill to suit your sleeping preferences.

A good example would be the Coop Original Adjustable pillow we reviewed, made from a blend of both memory foam and microfiber. It comes with an extra half-pound bag of fill to let you decide your ideal pillow loft and firmness.

What to consider when choosing the right pillow for you

While pillow loft is a crucial element, there are other factors that you need to consider during your search for your ideal pillow.

We have listed the top three here, but you can refer to our guide to how to choose the right pillow for your sleep position if you want to know more.

1. Materials

Pillows are made from a variety of materials ranging from organic cotton, wool, down and latex to synthetic polyester fiber and down-alternative fill. Why does this matter? The feel and comfort of a pillow is determined by the materials it is made of.

Wondering whether you should opt for memory foam or latex? If you're someone who values a plush and cloud-like pillow, down or memory foam will be ideal.

Prefer the springiness of some of the best organic mattresses and want the same sensation for your pillow too? Latex is the right pick in that case, thanks to its responsive, bouncy feel.

2. Sleep needs

Are you prone to overheating during sleep? Do you often struggle with allergies? These are the kind of questions to ask yourself when trying to assess your sleep needs.

Different materials used in pillows affect your sleep in different ways. Memory foam, for instance, is notorious for trapping heat. So, the best fill for hot sleepers will be something more natural and breathable, like wool or down. Or, you can opt for pillows that incorporate specific cooling technology, like GlacioTex.

Similarly, some sleepers will find certain materials worsen their allergies, especially as we're in such close contact with them. Hypoallergenic pillows, often made from wool or silk, are made to resist dust mites and other allergens.

By identifying your particular sleep needs and finding the pillow that best caters to them, you'll be in with a much better chance of achieving properly restorative sleep every night.

3. Sleeping position

A pillow can make or break your sleep. As we've mentioned earlier, your sleeping position is a top factor in determining the type of pillow for your sleep.

There are three main sleeping positions – side, back and front – and many people are combination sleepers who change position throughout the night.

Just as the best mattresses of 2025 are designed to suit specific sleeping positions and body types, like the Helix Midnight Luxe being the best mattress for side sleepers, pillows too can support your sleep style. For example, the Nest Bedding Easy Breather Side Sleeper pillow we reviewed.

While most of us rejoice at warm summer evenings (hello BBQs and beach days), they aren't so popular among hot sleepers whose sleep routine can suffer at this time of year.

While I'm not an especially hot sleeper, I often find myself tossing and turning trying to find the cool spots of bedding depending on where I am in my menstrual cycle. So, I know how frustrating running hot at night can be.

But since switching to one of the best cooling mattresses you can buy online right now (namely the Brooklyn Bedding CopperFlex Pro Hybrid mattress), I've been sleeping more comfortably, no matter the time of the month.

If you're a hot sleeper wondering whether a cooling bed is a wise purchase in the Memorial Day mattress sales, sit tight. Here, I'll dig into who'd best benefit from a cooling mattress and why Memorial Day is the perfect opportunity to get a great value deal.

5 people who’d benefit from investing in a cooling mattress

I want to preface what I say here by explaining that everyone can benefit from sleeping at a cool temperature. There is a close connection between our body temperature and our body clock, also called circadian rhythm.

As we prepare to sleep, our internal temperature naturally drops and this drop tells the brain to release sleep-inducing hormones like melatonin. Therefore, the best temperature for sleeping is cool.

That said, there are a handful of genetic, medical and lifestyle factors that cause you to run hot at night, wreaking havoc with your ability to nod off. Hence, a cooling mattress that helps regulate your body temperature is a particularly worthy investment for the following sleepers…

1. Naturally hot sleepers

All bodies are different and prone to different tendencies, one of which can be running hot at night.

Having your sleep disrupted by hot flushes occasionally isn't usually something to worry about — according to Gallup News, 57% of Americans experience the same sleep disturbance — but it can be frustrating, and this is where a cooling mattress can help.

The best mattress for this crowd is one that's breathable, cool-to-touch and sufficient at wicking away moisture.

This specialist cooling technology can give a hand in helping naturally hot sleepers reach that ideal cool sleep temperature during warmer summer months.

2. People going through menopause

There's no avoiding the fact hormones causes trouble sleeping during perimenopause and menopause, and this is mainly down to the impact these changes have on the body's ability to regulate temperature.

As progesterone and oestrogen decline at this point in life, your body's internal thermostat finds it more difficult to keep you at a stable sleep temperature through the night, causing hot flushes and night sweats.

But a specialist cooling mattress built with technology like Phase Change Materials (PCM) can aid climate control by wicking away moisture, keeping your sleep surface cooler to touch.

3. People with hot-sleeping prone medical conditions

A number of medical conditions and medications can cause you to run hot at night.

While a short-term fever may not warrant investing in a premium cooling mattress, chronic conditions like sleep apnea, hyperthyroidism, hyperhidrosis and nerve damage are all potential reasons why you get so hot when you sleep.

Additionally, nighttime hot flushes can be a side effect of medications like antidepressants, steroids, hormone therapies and painkillers. In these cases, a reliable cooling bed could be the answer to your sleep woes.

4. Athletes

Fine-tuned through training, people with athletic jobs and lifestyles have a higher metabolic rate, meaning their bodies burn through fuel (calories) at a faster pace. This increased metabolism results in a higher core body temperature which can pose sleep challenges.

Quick muscle recovery is also a priority for active people so they can adapt to training and perform well in sport.

Research shows we spend more time in deep sleep at cooler temperatures — the sleep stage where muscle repair and recovery occurs

Therefore, a cooling mattress is an ideal mattress for recovery, which is great news for athletes looking to optimize their physical performance.

5. Those who experience night sweats

Sweating through your sheets is no way to bag quality sleep. Night sweats are uncomfortable and irritating for both you and your partner.

Whatever the cause of your night sweats, be it menopause or anxiety, a cooling mattress will support you towards getting better rest.

If you experience night sweats, you'll want to look out for moisture-wicking materials like GlacioTex, wool and open-cell structures like coils found in the best hybrid mattresses you can buy now.

Alternatively, opting for latex in the best organic mattresses will prove cooler than memory foam. These breathable, open materials allow air to flow through your bed while you lay on it, cooling the mattress and you down.

Is Memorial Day a good time to buy a cooling mattress?

Heralding summer, Memorial Day is a great time to snap up a cooling mattress ready for you to take on the warmer nights sweat-free.

After years of tracking mattress sales and monthly prices, our team know Memorial Day is the second best time of year to buy a mattress behind Black Friday.

Packed with tech and quality materials designed to keep your sleep temperature at bay, cooling mattresses tend to have a higher price tag than standard mattresses, making it all the more important to make the most of Memorial Day discounts.

We expect to see some of the best prices of the year, unlikely to be beaten until Black Friday rolls around again in the winter.

What to look for in a cooling mattress

So, if you think a cooling mattress will help you get quality sleep throughout the summer, look out for the following features when you're shopping:

• Materials: Natural materials like wool, cotton and latex are moisture wicking and breathable. You can also keep an eye out for specialist cooling materials like Phase Change Materials, Glaciotex and copper-infused foams,
• Open structure: Even though some of the best memory foam mattresses can be great at temperature regulation, looking for more open structures like hybrid beds will ensure proper airflow and a cooler sleep.
• Mattress trial: Any reputable mattress brand should offer you a sleep trial to test out the mattress and see if it's right for you. This ranges from 100 nights to a full 365 nights.

A cup of coffee can be the perfect pick-me-up, giving you a quick boost of energy on a slow afternoon. But how long does caffeine stay in your system and can it affect you even hours after consumption?

The half life of caffeine is typically around five to six hours but it can be as much as 12 hours, with many factors impacting how long it takes caffeine to leave your system.

This slow clearance means that while the immediate boost of your post-lunch coffee has faded by bed time, the lingering presence of caffeine in your body can still disrupt your sleep.

Understanding how long caffeine lasts in your system can help you regulate your intake. That way you can both indulge in your morning latte and enjoy a good night's sleep.

How long does caffeine last in your system?

The impact of caffeine can typically be felt within 10 minutes of ingesting, although it takes around 45 minutes to an hour for caffeine levels to peak in the bloodstream.

After this peak the effect of caffeine will start to wear off, eventually leaving your system altogether. But it can be a slow process.

“Caffeine takes longer to clear from the body than most people realize,” explains Matt Gallant kinesiologist and sleep supplement formulator. He places the half life of caffeine at around “4-6 hours.”

At this point, roughly half of the caffeine will have cleared from your system. However, the numbers aren't as clear-cut as you might first think.

“If you're a slow caffeine metabolizer or have the ADORA2A genotype, it can take much longer — and even 50 mg of caffeine may disrupt sleep,” advises Gallant.

Factors that impact how long caffeine lasts in your system include:

• Your age
• Your body weight
• How much you’ve eaten
• Certain medications
• Consuming alcohol
• If you smoke

These varying factors make it difficult to understand exactly how long caffeine stays in your body, with estimates for caffeine half-life ranging from two to 12 hours.

Even for those at the lower end of the half-life scale, caffeine will last in your body for many hours after ingestion. This is why an afternoon coffee can disrupt your sleep and why many sleep experts recommend you avoid caffeine for at least eight hours before bed.

The impact of caffeine on the brain and body

Caffeine is a naturally occurring chemical known for its stimulating effect on the brain and central nervous system. It’s considered the “most utilized psychoactive stimulant worldwide.”

“Caffeine has a lot of helpful — and not so helpful — side effects,” says Gallant. “The effects most people seek are the ones that boost energy and improve cognitive function, making it easier to react quickly and stay alert.”

As well as increasing activity in your brain and nervous system, caffeine blocks the impact of sleepy-feeling chemical adenosine. In turn, this makes us feel more awake.

Which is why we reach for a cup of coffee when we’re in an energy slump — but these stimulating effects have their downsides, particularly when going to bed.

“Caffeine can increase cortisol levels and leave you feeling stressed or jittery,” says Gallant.

“It may also cause digestive discomfort, which can often be reduced by avoiding caffeine on an empty stomach.”

Furthermore, research suggests caffeine can limit the amount of deep sleep you get, while its adenosine blocking ability might disrupt your natural sleep wake cycle.

For these reasons, caffeine consumed during the day can contribute to sleep deprivation. The remnants of that energy-boosting side effect means you aren't achieving the high quality rest your body needs.

Common sources of caffeine

Caffeine is a stimulant that both occurs naturally and can be artificially manufactured.

Natural caffeine is found in coffee beans, tea leaves and cacao pods, while manufactured caffeine is used in energy drinks, as well as various medications and foods.

Some common sources of caffeine and their approximate caffeine level per serving include:

Caffeine can often be found in energy foods and supplements, so if you enjoy exercising in the evening, pay attention to the caffeine content of your pre-workout snack.

Chocolate-flavored sweet treats are another sneaky source of caffeine. While high cacao dark chocolate contains the highest concentration of caffeine, even a scoop of chocolate flavored ice cream can contain low levels of the stimulant.

When should you stop drinking caffeine before bed?

There’s no set time to stop drinking coffee but most experts recommend staying away from caffeine at least eight hours before bed. This includes cutting out other caffeine sources, such as tea, chocolate and energy drinks.

Gallant suggests stopping caffeine intake from 2pm and advises if you're still having trouble sleeping to "try cutting it out altogether."

And followers of the 10-3-2-1-0 sleep method avoid caffeine 10 hours before bed, to give ample time for caffeine to clear from your system.

Post-lunch caffeine can help you avoid the afternoon slump but the side effect is often disrupted sleep and next day fatigue — meaning you'll find yourself reaching for even more coffee.

To increase energy without caffeine, try these tips:

• Stay hydrated: Your body feels weaker when you're lacking fluids so staying hydrated can help maintain your energy levels. Next time you reach for a cup of coffee to help with your dry mouth, try water instead.
• Go for a quick walk: Exercise can increase alertness levels through the release of endorphins, sometimes known as 'runner's high.' Or try a quick pilates routine for energy instead.
• Have a quick nap: Sleep-inducing adenosine is released throughout the day but a power nap can help shake off some fatigue. Keep it to 20 minutes and if you really can't put down the coffee, try a 'nappuccino.'
• Invest in your sleep: Turning your bedroom into a sleep sanctuary can help you enjoy better rest at night and more energy in the day. The bed is the place to start, as the best mattress for your sleep needs can transform your rest, while the best pillow can ensure you're supported.

Some sleep experts suggest there are those who can drink coffee before bed without damaging their sleep — although we suggest you tread carefully with this advice.

While a post-dinner espresso might sound like a nice idea, consider if it’s worth the next-day fatigue.

Caffeine can be a sneaky source of sleep problems, but if you are struggling with long-term sleep deprivation, speak with a healthcare professional

Often find yourself turning into a human furnace at night unable to cool yourself down? You're not alone. According to Gallup News, 57% of Americans are too hot to sleep at least occasionally.

Researching for our best cooling mattress 2025 guide, we've tested dozens of mattresses that promise a cool night's sleep.

Yet sometimes people find it impossible to cool down at night, no matter how good their mattress is at regulating temperature, and this can be down to lifestyle choices (such as what you eat and drink before bed) or medical conditions (such as menopause).

Ahead of this Menopause Awareness Month, we spoke to Medical Director at Complete Sleep, Dr. David Rosen, to find out the main reasons why you get so hot when you sleep. We also asked him when you should be concerned about nighttime hot flushes and how you can keep yourself cool in the bedroom.

What's the link between temperature and sleep?

Temperature is one of the circadian rhythm's main impetuses, meaning your body's core naturally cools down when it is preparing to sleep. Therefore, a drop in external and internal temperature signals to the brain and body that it is time to wind down.

Healthline says the best temperature for sleep is between 60°F and 65°F (15.5°C and 18.3°C), which is slightly below average room temperature. Hence, it's easy to see how running hot at night can cause sleep disruption.

7 reasons you get hot when you sleep

There is no single cause of nighttime hot flushes. Many physiological, hormonal and environmental conditions, along with lifestyle choices, can make you sleep hot. If you regularly find yourself too warm to sleep, it could be due to one or more of the following reasons…

1. Warm sleep environment

From an environmental stance, your bedroom, bed and nightwear can be causing your nighttime hot flushes.

Dr. Rosen explains bedding and sleepwear made from synthetic fibers and memory foam mattresses trap heat, making you too warm.

He says that, with good ventilation or an air conditioner, you should keep bedroom temperature between 60-67°F (15-19°C). Opt for "breathable, natural fabrics like cotton, linen or bamboo" and "layer light bedding rather than using one heavy blanket."

2. Hormonal changes

Hormones have the upper hand over many bodily functions including sleep and temperature regulation.

Perimenopause and menopause are often cited as the sources of nighttime hot flushes, and this is down to the hormone changes that occur.

The fluctuating and declining estrogen levels during this phase in a woman’s life impact the body's temperature regulation system.

The drop in estrogen specifically disrupts the hypothalamus, which is the region in the brain acting as the body's thermostat. In turn, women become more sensitive to slight climate changes, often feeling sudden sensations of heat.

Hormone changes (again fluctuating estrogen levels) also happen during pregnancy to support fetal development. In the same way as menopause, this can induce hot, uncomfortable nights.

Finally, hormones shift constantly throughout women's cycles. As estrogen levels drop during the luteal phase, women can be susceptible to hot flushes and bouts of hot sleeping.

3. Medical conditions

From sleep disorders to anxiety and the occasional fever, there are a range of medical conditions that can cause nighttime hot flushes or sweats. Here's why:

• Sleep disorders: Respiratory disorders like sleep apnea can contribute to nighttime overheating, says Dr. Rosen. "When breathing stops temporarily, the body enters a stress response that can trigger sweating and hot flashes," he explains. "The struggle to breathe also increases physical exertion during sleep, raising body temperature."
• Underlying medical conditions: Medical conditions like hyperhidrosis, hypoglycemia and hyperthyroidism all impact body temperature. Hyperhidrosis is where the body excessively sweats, leading to overheating. Meanwhile, the body responds to low blood sugar levels (hypoglycemia) by sweating or increasing heart rate, leading to hot flushes. And an overproductive thyroid (hyperthyroidism) speeds up metabolism, spiking body temperature.

• Mental health disorders: . Dr. Rosen explains that, by activating the sympathetic nervous system and increasing cortisol levels, anxiety and chronic stress can both cause nighttime hot flushes. The feelings of panic trigger the body's fight or flight response. This increases heart rate and blood flow which equals a rise in body temperature.
• Nerve damage: The autonomic nervous system controls involuntary bodily functions including temperature regulation. Nerve damage caused by autoimmune diseases, infections and diabetes can a make you sleep hot as the body's ability to maintain a stable temperature is impaired.
• Fever: Fever-related nighttime hot flushes occur because the body's thermoregulation system is disrupted by the infectious agents. Body temperature elevates while it fights off the illness.

4. Medications

Sleeping hot can be a side effect of medications that affect hormone levels, disrupt the body's thermoregulation or cause vasodilation (blood vessel widening).

Which medications does this apply to? Dr. Rosen list antidepressants, steroids, hormone therapies and some painkillers as potential causes of body temperature rises.

If possible, taking these medications in the morning rather than at night can help you prevent hot flushes from disrupting your sleep, but always consult with a professional before adjusting your medication routine.

5. Exercising before bed

For peaceful sleep you should be cooling down your body before bed, not cranking up the heat.

A study by researchers at the University of Ottawa demonstrates that body temperature remains elevated for as long as 90 minutes post exercise.

Therefore, hitting the gym is not recommended immediately before hitting the hay. Not allowing enough time to fully cool down before bed can mean you'll struggle to drop off as a higher body temperature is not conducive to sleep.

So, consider switching to morning or afternoon rather than evening workouts if you find yourself too warm to sleep. "Exercise regularly but finish at least 3 hours before bedtime," Dr. Rosen says.

6. Food and drink choices

Eating large or calorie-dense meals close to bedtime can lead to heatwaves at night. This is because the increased metabolic activity required for digestion raises body temperature and can disrupt sleep.

You should also pay attention to the afternoon and bedtime snacks and beverages you consume. Dr. Rosen says consuming spicy foods, sugar, caffeine or alcohol 4 to 6 hours before bed can wreak havoc on your sleep temperature.

Research shows spicy foods particularly elevate body temperature during the first sleep cycles.

Elsewhere, science shows caffeine increases core body temperature, which is associated with longer sleep latency and increased wakefulness after sleep onset.

Consuming these foods in the evening shouldn't be an issue if it happens occasionally. But if you find late meals repeatedly disturbing your sleep, consider how you can alter your diet and make healthier sleep-promoting choices.

7. Body composition

Sometimes your natural body composition, specifically muscle and fat mass, can be to blame for turning up the heat while you sleep.

Muscles generate heat as a byproduct of their activity, even at rest. Research shows people with greater muscle mass, therefore, produce more heat. This makes them feel warmer at night and can decrease sleep quality

Additionally, as fat in an insulator, people with higher fat percentage retain more body heat. Again, this rises core temperature, making it more difficult to bag quality shut eye.

What's it like to sleep hot?

In short, sleeping hot is no fun. It makes bedtime a challenge as you waste time frustratedly tossing and turning, trying to find the cool patches of bedding. This discomfort makes it harder to nod off.

Alongside delayed sleep onset, hot sleepers tend to experience more frequent nighttime awakenings as they wake themselves up by frantically kicking off covers.

Despite being bothersome, hot flushes can sabotage sleep quality by disrupting sleep cycles and decreasing time spent asleep.

As a result of poor quality sleep, hot sleepers can feel groggy in the morning and drowsy during the day. This can lead to signs of sleep deprivation like reduced productivity, physical fatigue and difficulty concentrating.

Tips for cooling down at night

These are the expert-approved tips to follow to help you get better sleep if you tend to run hot at night…

Invest in your sleep space

After thorough testing for our mattress guides, we've found the best mattress for hot sleepers is one that is breathable, moisture-wicking and good at conducting heat.

Many mattresses nowadays have specialized cooling technology like foams infused with high thermal conductivity elements or cool-to-touch covers.

The best smart beds even have dual control climate systems that keep you at an optimal sleep temperature all night long. It is worth investing in these beds if you're really struggling to beat the heat at night.

Breathable bedding, cooling pillows and lightweight nightwear will also go a long way in helping you regulate your sleep temperature.

As cozy as thick blankets and fluffy pyjamas can be, they can be also be stuffy — no good for keeping cool and sleeping well.

Try sleeping alone

Sleeping with a partner, pet or child can cause hot flushes as our bodies naturally release heat during sleep as part of the cooling process. So, a bed with more bodies tends to be warmer.

Temperature can cause arguments in the bedroom. A recent study by Naturepedic found 39% of couples sleep separately because they prefer different temperatures.

If you and your partner are struggling to find a compromise, a sleep divorce may be in order. Sleeping separately can help you cool down and stop your nighttime hot flushes affecting your partner's sleep quality.

One well-rested partner is better than none, right? At least they'll have energy for the household chores.

Keep hydrated through the day

Sweating is your body's way of cooling itself down. But to produce sweat (and release heat) your body needs ample water.

Hence, staying hydrated throughout the day can improve overall temp regulation, helping you sleep peacefully at night.

Timing your hydration is key. Leaving it too close to bedtime to guzzle litres of water will lead to more toilet breaks during the night, disrupting your sleep.

So drinking smaller quantities of water more consistently through the day is better for hydration levels and sleep quality.

"Keep water by the bed, but complete most drinking 1 to 2 hours before sleep," Dr. Rosen says.

Take a warm bath at bedtime

It may sound contradictory but a warm bath or sauna session before bed helps cool down your core temperature as it kickstarts the process of vasodilation.

Vasodilation is when muscles relax and blood vessels widen, enhancing circulation throughout the body.

Blood flows to the skin's surface (hence why your skin tends to get red in a warm bath) and heat is transferred from the body's core to the skin, where it can be dissipated into the environment.

A study published in the American Journal of Physiology provides evidence that this thermoregulatory process promotes readiness for sleep. However, Dr. Rosen warns this bath (or shower) should be lukewarm rather than hot.

Follow a nighttime routine

Getting good quality sleep is all about regulating your natural sleep-wake cycle, aka the circadian rhythm. Maintaining a consistent, relaxing nighttime routine helps your body recognise when it is time to prepare for sleep.

Your body is a clever machine and when it is told to sleep (by the recognisable wind down routine) it's temperature should naturally drop rather than spike.

A bedtime comprising of calming activities like reading, listening to soothing sounds, meditating or stretching also helps ease anxiety. In turn, your body avoids the fight or flight response known to induce hot flushes.

Dr. Rosen also suggests using a cold compress on pulse points in the wrists, neck or behind the knees as part of this routine if you find yourself hot around bedtime.

• Read more: The 4-step nighttime routine that helps me fall asleep fast when I have anxiety

When should I be worried about sleeping hot?

Sleeping hot occasionally isn’t anything to worry about. As we've explored here, it could be due to changing seasons, a temporary fever or, in women, a natural fluctuation in their cycle.

However if the cooling tips above fail, you’re regularly waking up drenched in sweat, or suspect hot flushes are due to one of the medical conditions listed above, you may require treatment so best to check with a doctor.

Dr. Rosen says you should consult a healthcare provider if:

• Hot episodes are sudden, severe, and new without explanation
• Night sweats are accompanied by unexplained weight loss, fever, or persistent fatigue
• You experience drenching sweats that require changing clothes/bedding
• Hot episodes disrupt sleep significantly and impact daytime functioning
• Symptoms persist for more than 2 to 3 weeks without improvement
• You have other concerning symptoms alongside hot flushes (chest pain, difficulty breathing)
• Hot episodes begin after starting a new medication
• You're male with no previous history of night sweats (especially middle-aged or older)

From aesthetic preferences to budget restraints, there are many reasons you may consider putting your mattress on the floor rather than a bedframe.

Equally, there are many things to consider before doing so, including which type of mattress it is.

We've tested some impressive mattresses for our 2025 best mattress guide and we'd certainly be cautious about putting them on the floor without proper support and hygiene measures.

If you're upgrading your bed in this month's mattress sales, and like the sound of putting your mattress on the floor rather than forking out on bed frame too, here are the types of mattresses we recommend you shop — plus three you should never place on the floor.

Should you put your mattress on the floor?

Putting your mattress on the floor isn’t a no-go but there are things to be aware of before you decide to bin the bedframe.

Depending on the type of mattress, there are also things to consider buying, like a bed board or mattress topper, to ensure it remains clean and comfortable.

If you're all set and decide putting your mattress on the floor is right for you, first make sure your floor space is clean. You'll need to maintain regular cleaning to keep your sleep hygiene in tip-top mite-free shape.

• Read more: Ditching the bed this World Sleep Day? 3 things you need before putting your mattress on the floor

3 types of mattresses you can put on the floor

There are some mattresses designed to be put on the floor without issues. These include…

1. Japanese floor mattresses

Japanese floor mattresses are rectangular, quilted pads resembling a slim memory foam mattress.

As their name suggests, you place them on the floor to provide a practical, space-efficient bed.

Placed on the floor, these mattresses tend to be firmer than most traditional mattresses.

Sleeping on a firm surface is said to improve circulation, evenly distribute weight and reduce pressure points, making Japanese floor mattresses a good option for some sleepers who experience back pain.

2. Tri-fold mattresses

A trifold mattress (aka a z-bed or folding mattress) is a floor-friendly, thin memory foam mattress that's designed to be folded three times and easily portable.

They are versatile, compact and easy to store, which makes them ideal for temporary sleep setups or small spaces.

By design, they are made for the floor. They are lightweight, making them easier to air out, move and clean beneath. Plus, because they're thin, they don't tend to trap moisture as easily as thicker, more dense mattresses.

3. Traditional mattresses that don't need a foundation

Some traditional spring, latex and hybrid mattresses can be safely used on the floor providing you air them out regularly or add a mattress topper to suit your comfort preferences (we've tested and handpicked a bunch of the best mattress toppers to help you here).

This is because their open-cell structures allow better air flow, meaning there is less risk of moisture build-up and mold.

Hybrid mattresses are also sturdier than memory foam, meaning they can better hold their shape when not supported by a bedframe.

3 types of mattresses you can't put on the floor

On the other hand, there are some mattresses that require a supportive base. These include...

1. Solid memory foam mattresses

Even the best memory foam mattresses lack airflow due to the density of mattress foams. It makes sense, the sponginess of foams soaks up humidity rather than letting it flow through.

Placing a mattress on the floor reduces airflow even more, cutting off the air that would usually flow in below and through the bed frame slats.

This comes with risks. Moisture is more likely to build up in the foams of the mattress, leading to mold and mildew growth, which isn't good news for your personal or sleep hygiene.

2. Extra firm mattresses

Due to the solidity of the floor, mattresses tend to feel more firm when placed directly on it.

Hence, already firm mattresses are likely to be too firm for most people, even strict stomach sleepers who benefit most from a firm sleep surface.

However, firm mattresses are generally recommended as the best mattresses for stomach sleepers and the best mattresses for heavy people.

If this is you, or you're a sleeper who enjoys a super firm mattress like the Plank Firm mattress, you might find the floor a comfortable way to firm up a soft mattress.

3. Traditional mattresses that need a foundation

If you're investing in a cream of the crop mattress, you won't want to jeopardize its quality by putting it on the floor.

Premium mattress brands like Tempur-Pedic and Saatva advise using a heavy duty bedframe, slatted bed base or platform bed frame to best support their luxury mattresses.

• Read more: What is the best bed frame for a Saatva mattress?

Mattress warranties ensure you're covered if your new bed has defects that are the fault of the manufacturer. But if you don't take proper care of your mattress once it is in your hands, your warranty could be void.

Even this year's best mattresses require TLC and protection, and if you don't abide by manufacturers' advice, they hold the right to void your warranty, meaning you could end up out of pocket if anything went wrong with your bed.

Mattresses are significant investments, so the financial security and peace of mind a lengthy mattress warranty offers goes a long way. If you're looking to upgrade your bed in this month's best mattress sales, you'll want to be aware of the following mistakes that could affect the validity of your warranty.

What is the typical mattress warranty?

A mattress warranty offers financial reassurance. It is the brand's guarantee that the product will be replaced, repaired or refunded if customers encounter issues it due to manufacturing.

Each brand has its own terms and conditions, meaning the length of the warranty, and what's covered under it, will differ from mattress to mattress.

That means its important to look closely at the warranty for your specific bed so you know what may void it.

However, these warranties generally last between 5 and 20 years (though some companies, such as Saatva and 3Z brands including Helix, Nolah and Brooklyn Bedding, offer lifetime warranties) and cover any fault that could have been prevented by, or caused by, the mattress supplier.

The 5 mistakes that void your mattress warranty

From the unboxing process to the care you give your mattress, these are the mistakes you can make that mean your warranty won’t be valid…

1. Unboxing it too late and sleeping on it too soon

Mattresses are no small pieces of furniture, which means a mattress in a box is great in terms of practicality, making easier work of lugging it up the stairs and installing it in your bedroom.

However, there are some things to be aware of to make sure you don't void your warranty. These mattresses are vacuum packed and leaving them in this compressed state for too long can damage the mattress materials.

Plus your mattress will need time to fully expand before you sleep on it. Even the best mattresses in a box we've tested this year can't be slept on straight after unboxing.

Though the times vary by brand, most manufacturers state you should leave your mattress to expand for at least 24 hours, some even say up to 72 hours. Ignoring this recommendation could risk voiding your warranty.

2. Not giving it a supportive base

Using a suitable, supportive bedframe or base will ensure you're giving your mattress the best chance of avoiding mattress sags and sinkage, and supporting you while you sleep. A firm, solid surface is generally recommended.

Using a bed base that is not suitable for your mattress, or one that is damaged, can cause structural issues and premature wear and tear, and could void its warranty too so you can't replace it.

For example, a slatted bed base with large gaps might damage even the most durable memory foam mattresses because it allows the bed to sink between the slats.

3. Removing your mattress tag

These tags are often labeled with "do not remove under penalty of law". But, unsurprisingly, removing a mattress tag doesn't make you a criminal.

It just throws a spanner in the works when it comes to claiming a refund or replacement.

A receipt of sorts, these tags acts as proof of purchase and verifies the mattress's new and unused condition, as well as the materials it contains and evidence of who manufactured it. Without this evidence, your warranty may be void.

4. Putting your mattress on the floor

Putting your mattress on the floor isn't a complete no-go providing you put some kind of barrier between your bed and the floor, be it a bunkie board or Japanese flooring mat.

However, some manufacturers refuse to honour their usual warranty for mattresses that have been used directly on the floor or on an unsuitable base.

This is because putting your mattress on the floor prevents airflow, which could lead to moisture damage like mold and mildew that could have been avoided with a proper bedframe.

Brands like Nolah, Simba, Purple and Tempur-Pedic specify that not using a suitable bed base or placing your mattress on the floor can void your warranty.

5. Not rotating/flipping your bed

Taking proper care of your mattress is essential to maintaining its quality and keeping your warranty valid.

Flipping or rotating your bed every three to six months is generally recommended to keep the mattress surface even and maintain its good condition and ability to be supportive for your body.

If you sleep in one position on a mattress for lengthy periods of time, lumps and bumps are inevitable, especially on memory foam mattresses where the foam molds to your body shape.

Each brand recommends a different schedule for rotating, so be sure to check directly with the manufacturer of your bed.

All mattresses benefit from rotation (which means you'll switch around head and foot of the bed). But some mattresses, like the Plank Firm mattress by Brooklyn Bedding, are designed to be flipped, with a softer and firmer side.

Failing to flip or rotate your mattress according to the manufacturer's instructions can lead to premature sagging and void the warranty.

Top tips for taking care of your new mattress

By taking the following tips on board you can make sure you are financially covered if anything goes wrong with your new mattress...

Use a mattress protector

Some mattress companies void your warranty if your bed incurs damage from liquid spills or stains that would make it unhygienic or unsafe to repair.

So using a good quality mattress protector over your mattress will protect it against damage that would void your warranty.

The best mattress protectors are waterproof, hypoallergenic and easily removeable so you can wash them regularly along with your bedding.

With a wide range; some thicker for added comfort and others focused on being eco-friendly or cooling, there's almost certainly an option for everyone.

Carefully select your bedframe

The best bed frames offer firm support for your mattress, as well as increasing airflow to prevent moisture build up and adding to the overall height of your bed to make it easier to get in and out of.

While spring mattresses can be supported by a box spring, memory foam and hybrid mattresses will be well supported by a metal or wooden foundation, which is a base wrapped in fabric and featuring slats, or a platform bed, a metal base with slats.

It's best to opt for slats no more than 3" to 4" apart to avoid any sinking. A smart adjustable bed base is also an option if you want to give your sleep space a tech upgrade.

Follow manufacturer's instructions

Everything here comes down to following the manufacturer's rulebook — they are the ones in charge of granting you a refund or replacement, after all.

Taking note of what is and isn't included in your mattress warranty and reading the T&Cs (however boring that seems) at purchase is important.

Following care advice supplied in these documents will save you money and prevent frustration if you encounter problems with your mattress down the line.

If you've been hunting for a new mattress, odds are you've come across brands bragging about how their beds offer plenty of pressure point relief.

But what exactly are pressure points, and why is it important to choose a mattress that can relieve them?

You'll find plenty of support and relief for your pressure points in this year's best mattress guide. And for those not in the market for a new bed but needing some extra comfort, the best mattress toppers are designed to add pressure point relief to hard beds.

However, before you consider what you might need, let's break down what pressure points are and how the right sleep set up can help you avoid pain at night.

What are pressure points?

Next time you're lying on your bed, take a moment to notice which parts of your body touch the mattress.

Any body part that comes in contact with the surface of your mattress is called a pressure point. Why? Because any body part that touches your bed is the place (or point) where pressure is building.

Your pressure points depend on your preferred sleep position, so a side sleeper's pressure points will be different to a back or stomach sleeper's pressure points.

What is pressure point relief and how can a mattress provide it?

Our guide to pressure relief goes into more detail, but here's the short version: pressure relief is when a mattress provides comfort or support to your pressure points.

For instances, the best memory foam mattresses are designed to "hug" and comfort pressure points with its body-molding foam. On the other hand, the best firm mattress will keep pressure points upright with firm support.

So, which do you need? Firm support for your pressure points or plush comfort for your pressure points? Below, you can find out which is right for you depending on your sleep position...

Where are a side sleeper's pressure points located?

If you sleep on your side, your pressure points will be located in your shoulders, hips and knees.

If you've ever slept on an ultra-firm mattress, your pressure points would have felt hard and uncomfortable against the hard surface.

This pressure can leas to soreness and even aches and pains, which is why the best mattress for side sleepers are plush enough to cushion pressure points in the shoulders and hips.

Where are a stomach sleeper's pressure points located?

If you like to sleep on your front, we've got some bad news: Studies show that stomach sleeping is the worst position for back pain.

Why? Because your pressure points are located in your hip region, which means that your spine can become misaligned if the hips are unsupported and dip into a soft mattress.

A misaligned spine can lead to waking up with lower back pain, which is why the best mattresses for stomach sleepers provide firm support to keep your pressure points upright and the spine properly aligned.

Where are a back sleeper's pressure points located?

A major pressure point for back sleepers is the lower back, particularly the tail bone.

You won't need a firm mattress if you sleep on your back, but it should be firm enough to keep your lower back and hips supported.

We suggest going for a medium-firm mattress, as it will provide a good mixture of comfort and support for your back.

Plenty of the best mattresses in a box are medium-firm, while the best hybrid mattresses combine the comfort of memory foam with supportive springs.

Those on a budget can also check out the Essential Mattress at Layla, our top pick for back sleepers in our best cheap mattress guide.

We're no longer keeping quiet around bedtime. More than a third of Americans can't sleep in silence, with Gen Z having the hardest time doing so, according to new research.

A survey of 1,000 Americans carried out by Talker Research found sleep preferences have shifted between generations. The findings show 49% of Gen Z lean on sounds to fall asleep, while just 32% of baby boomers rely on sound aids to sleep.

Constant streaming, relentless notification pings and endless TikTok feeds means we're used to noisy, over-stimulating environments nowadays, and it seems this noisy culture is influencing our sleep habits.

But heavy metal or political discussion aren't exactly the best lullabies. Fine-tuning our listening and switching to soothing sounds is essential for conducing restorative, peaceful sleep.

Here, we'll dive into which sound tracks are best for sleep, how to use sleep sounds to elevate the quality of your rest and which gadgets can help you do just that.

How can noise help you sleep?

For years we've been searching for ways to block out sound at night. Foam and silicone earbuds are popular sleep companions used to muffle noisy neighbours or a snoring partner.

But now people are getting more experimental and using audio to help them drift off.

There are many ways intentional sleep sounds can help you sleep. First, they can mask more disruptive noise pollution coming from outside your window.

They can also help promote relaxation by distracting you from anxious thoughts, quietening a busy mind before sleep.

Additionally, putting in your headphones and turning on a sleep meditation, white noise or calming music can help you form a consistent nighttime routine.

This routine signals to your body that it is time to wind down, giving you a greater chance of falling asleep fast.

• Read more: Trouble sleeping? Calm just launched a new app with 300 hours of sleep content— get a year free and save $50 on Ozlo earbuds

7 of the best sounds for better sleep

There are certain sounds that are proven to help you sleep. Here are a handful of science-backed recommendations…

1. Nature sounds

Falling asleep to the sound of crashing ocean waves, a flowing river, rain, forest ambience or a crackling fire is bliss for many people.

There's plenty of evidence indicating interactions with nature have a positive effect on relaxation and overall well-being.

A study by scientists at the University of Sussex shows the sound of nature influences bodily systems that control the flight-or-fright and rest-digest autonomic nervous systems, which are associated with the brain's ability to relax and, hence, our ability to fall asleep and clock quality ZZZs.

2. Guided meditations

Our team of sleep gurus takes snoozing seriously. From moon breathing to the body scan technique, we've tried and tested countless sleep meditations (yes, it's a tough job).

Navigating the hundreds of sleep meditations on YouTube can be overwhelming. So, how exactly do these meditations work, and which ones do we really recommend following?

By targeting both anxious thoughts and physical stress symptoms, guided sleep meditations induce relaxation that prepares the body for sleep.

They usually involve the calming voice of a sleep practitioner who helps you focus on the here and now, your breath and bodily sensations so you can let go of worries at bedtime and drift off peacefully.

After testing, we recommend the famous Floating Among The Stars and Sleep Talk Down Guided Meditation by certified meditation teacher Jason Stephenson. These mediations have helped us calm our minds before sleep, no matter how long our to-do list is or how anxious we felt about an early-morning alarm.

• Read more: I tried this fall asleep fast method with 23 million views on YouTube — here’s what happened

3. Sleep podcasts

Many podcast hosts probably don't want you to fall asleep mid-episode. But sleep-specific podcasts are designed to lull listeners to sleep with a combination of quietly-narrated stories, guided meditations and calming audio snippets.

Reading is often lauded as an elite bedtime activity, yet some people can find it too stimulating or demanding, which is no good for dozing off. Hence, a bedtime podcast is a great alternative.

Leading sleep podcasts include Sleep With Me, which features deliberately boring stories read calmly by Drew Ackerman, Sleep Whispers, which, as its name suggests, involves the host reading anything from poetry to Wikipedia pages, in a soothing whisper, and Headspace Sleepcast, which sends you to dreamlands via long, meandering descriptions.

4. Binaural beats

Harnessing the power of physics to help you snooze, binaural beats are an auditory illusion that occurs when two tones of different (but very close) frequency are played simultaneously to each ear through headphones.

The aim of the game here is to slow down brainwave activity and induce alpha wave brain activity. This promotes a calm state of mind, making it easier for you to fall asleep.

You can find binaural beat playlists on both Spotify and YouTube and use them to bag a quick nap during the day or fall asleep peacefully at night.

5. White noise

White noise has been around since the 1960s as a popular sleep aid used to soothe adults and babies to sleep, and there's been a particular uptick in interest in recent years with 73.2K posts under #whitenoise on TikTok.

Likened to the sound of a television static, it blends all frequencies across the audible spectrum in equal measure, creating a 'fuzzy' noise. White noise essentially provides a monotonous backdrop that drowns out other sound.

Therefore, white noise is particularly effective for anyone looking to mask a noisy household, disruptive neighbours or a busy city outside your bedroom window.

After prolonged use, your mind will come to associate the sound with sleep, helping you nod off.

• Read more: What is green noise and can it help you fall asleep fast? An expert answers

6. Chill-out music

Research shows music can reduce sympathetic nervous system activity and decrease anxiety, blood pressure, heart and respiratory rate.

As such, it has physical and psychological calming effects, promoting muscle and mind relaxation which is essential when it comes to getting quality sleep.

The kind of music you find calming will depend on your music taste. But you'll want to avoid stimulating lyrics and booming basses.

Experts, including Dr Mayank Shukla, generally recommend relaxing classical music or instrumental songs as effective sleep aids.

Wham's Wake Me Up Before You Go-Go wouldn't be our go-to sleep track. But something like Conan Grey's Heather should do the trick.

7. ASMR

ASMR refers to sounds that stimulate an autonomous sensory meridian response and are associated with a euphoric, sensory experience.

From immersive cooking and cleaning videos to hair brushing, whispering and chewing (yuk!), social media is obsessed with ASMR right now. But can these sounds help you sleep?

ASMR is said to trigger relaxation, reduce stress and promote feelings of well-being, potentially leading to easier and deeper sleep.

A study published in the Malaysian Journal of Medical and Health Sciences, which used the Pittsburgh Sleep Quality Index to assess the impact of ASMR on sleep, concluded that ASMR stimulation for 14 days can significantly improve sleep quality.

Finding your ideal ASMR soundtrack for sleep will depend on personal preferences. But, if you're looking for a steer, experts at Sleep.com recommend letter pronunciation, whispering, tapping, typing, blowing and scratching sounds

Combine sleep sounds with good sleep hygiene

For these sounds to have the positive effect they promise, you must ensure the rest of your sleep hygiene is on point too.

This will include sleeping on the best mattress and best pillow for your sleep style and sleep needs. Plus, for the best quality rest, you should follow a consistent sleep schedule where you go to bed and wake up at roughly the same time each day.

Regularly cleaning your mattress and sleep space to ensure it is free of irritating allergens and dust mites is also essential for getting a good night's sleep.

The best gadgets for sleep sounds

Whether you want to listen solo or with your partner, there are plenty of bedroom gadgets for sleep sound streaming. These are a selection of deals to shop today...

HBO's streaming platform crash-landed in Australia last year, making strides across households as the home of iconic and much-loved franchises. The streamer, dubbed HBO Max, launched to US audiences in 2020, before making its way around the world under a rebranded name — Max.

Despite the rebrand reaching all global audiences up until the Aussie launch, the streamer has since backflipped on its decision, opting to revert to its original moniker last July. But no matter how you slice or dice it, HBO Max (formerly Max) is a mighty fine offering in the streaming space.

HBO Max is home to all of the US TV giants and Warner Bros.' biggest franchises, including Friends, Harry Potter, DC Comics, and HBO Max Originals like The Last of Us, Euphoria and The White Lotus. Up until recently, all of these great shows and movies were found on Aussie streamers Binge and Foxtel Now, but have now been removed from the latter services since the local HBO Max launch.

However, some may wonder if HBO Max is worth signing up for, especially if you’re in a pinch and can’t afford to pay for multiple streaming services. So if you’re questioning whether you want to subscribe to the Friends reruns hub, we’ve got you sorted.

We’ve put together this complete guide on what HBO Max will cost you in Australia in 2026, plus what’s included in its plans and more. If you’re interested in price comparisons across Australian streaming services or the best streaming services in Australia, we’ve got you covered, too.

So, without further ado, here's what HBO Max is all about.

How much does HBO Max Australia cost?

Right now, HBO Max offers three monthly subscription plans:

• Basic with Ads | AU$11.99
• Standard | AU$15.99
• Premium | AU$21.99

HBO Max also offers three annual subscription plans:

• Basic with Ads | AU$119.99
• Standard | AU$159.99
• Premium | AU$219.99

Here's what the different tiers get you:

Basic with Ads
The Basic with Ads plan is regularly priced at AU$11.99p/m and AU$119.99 per year, providing users with two simultaneous screens in HD resolution. Of course, as with most streaming plans, this cheaper offering will have users watching ads during their viewings.

Standard
HBO Max's Standard tier includes simultaneous streaming to two screens in full HD resolution. The only difference between Basic and Standard is that the latter lacks ads and lets you download content for offline viewing. The plan allows for up to 30 downloads at a time, which isn't much in comparison to other streamers with unlimited downloads, but it is a definite upgrade if you want to watch your favourite HBO shows on the go.

Premium
The Premium plan adds another two screens versus the Basic and Standard offerings, with streaming to four simultaneous screens in up to 4K resolution. This is the only subscription that comes with Dolby Atmos sound on select content, and you can download up to 100 shows or films for offline viewing.

How to pick the right HBO Max plan for your needs

For most Australian streaming services — HBO Max included — plan prices typically revolve around two key factors: number of screens and streaming resolution. Some other factors play into this, like catalogue access and other non-streaming-related benefits, but for the most part, plans are based on the former.

Both HBO Max's Basic with Ads and Standard offerings can stream 1080p HD content on two screens simultaneously. The key difference here is that on the Standard plan, you won't see ads, and you can download content for offline viewing, capped at a maximum of 30 downloads at a time. On the Basic plan, you cannot download content.

With its Premium plan, users can stream on up to four different screens at the same time, in up to 4K resolution. In terms of offline content, users on this plan can access up to 100 downloads.

On sound, the Premium plan can also access Dolby Atmos audio, while the Basic with ads and Standard plans miss out on the higher quality option.

If you’re in a smaller household with one or two screens (a phone and a laptop would count for single users), then a Standard plan should suffice. It also depends on budget, so if you’re willing to watch an ad or two every half hour, it might be worth saving the extra AU$4p/m and opting for HBO Max's entry-level ad-supported plan.

If you’re in a larger household with multiple devices or multiple users with different interests, then the Premium plan will likely be the best choice. Users with higher-end televisions may also want to opt for the resolution and sound quality boost alone.

Are there ways to save on a HBO Max subscription?

Excluding the aforementioned introductory discounts, at the time of writing, there's only one other way to save on an HBO Max subscription — and that's by having an existing Foxtel account. Through a partnership with Warner Bros. Discovery, Foxtel subscribers are entitled to a free HBO Max Basic with Ads subscription that can be accessed through the Foxtel UI. This does arguably come at an exorbitant cost, though, as prices for Foxtel plans start at AU$73p/m for the Foxtel Plus starter channel package.

It's important to point out that Foxtel Now subscribers can't access HBO Max for free, and almost all HBO content has been removed from the platform. Recent releases like season 3 of The White Lotus will, however, complete their run on Foxtel Now.

But if you're keen to save big on HBO Max without a Foxtel subscription, we'd recommend signing up for the current introductory offer, which will see your monthly or annual fees discounted for the first year of your subscription. For all plans, you'll save AU$48 on your monthly sub, whereas annual subs will see a total saving of AU$40.

You can cancel your HBO Max subscription at any time, and you can access HBO Max until your subscription expires at the end of your current monthly or yearly billing period.

How does HBO Max pricing compare to other services?

Somewhat to our surprise, HBO Max's plans are well within range of most Aussie streaming services, although its Basic with Ads offering is at the higher end of the spectrum. Compared to Netflix's ad-supported plan, HBO Max's subscription is AU$4p/m more, at AU$11.99p/m. The average for the ad-supported tier on other Aussie services is currently AU$10.39p/m.

As for its Standard plan, HBO Max's offering is in the dead middle of the tier at AU$15.99p/m, but still costs more than the average of AU$15.77p/m. Its Premium tier is the closest to the average, costing AU$21.99p/m compared to the median of AU$20.99p/m.

How does HBO Max's content catalogue compare?

HBO Max is well known for being the global streaming home for the US TV giant, and the television series and films that come with it. In recent years, HBO Max has also produced an array of smash hit productions under the HBO Max Originals umbrella. HBO Max's content has previously been accessible in Australia for quite some time via Binge and Foxtel Now, but almost all of HBO Max's shows and films have now been stripped from both platforms, with HBO Max now being the exclusive Aussie hub.

At the time of writing, HBO Max's content catalogue is made up of 1,599 titles, including 791 movies and 808 television shows. This places the streamer just behind Binge's 1,678 titles and Stan's 2,492 accolades.

HBO Max is home to the very best and biggest HBO franchises and Warner Bros. Discovery brands, including Harry Potter, DC Comics, Sex And The City, Friends and more. Recent films, including HBO Max originals The Parenting, Twisters, Trap, Beetlejuice Beetlejuice, and Joker: Folie à Deux, feature exclusively on Max.

In terms of television shows, HBO Max is home to popular originals like Euphoria, The Last of Us, Sex Lives of College Girls, And Just Like That, and Rescue: Hi Surf.

HBO Max is also home to existing franchises like Fantastic Beasts and Where to Find Them, Dune, Batman and other DC films. Max is also home to television channels TLC, Discovery, The Food Network, Cartoon Network and HGTV, which include the likes of 90 Day Fiancé, Aussie Gold Hunters, and Ghost Adventures.

HBO Max's recent releases include the DTC release of Wuthering Heights. In June, HBO Max welcomes the long-awaited third season of The House of the Dragon.

Has the Australian HBO Max price increased over time?

For right now, HBO Max's subscription price hasn't changed. However, based on our experience in the past 12 months, we could reasonably expect a price uptick in the next year or so for the new streamer, considering all streaming services in Australia underwent an increase in 2025.

Is a HBO Max subscription worth it?

If you've gotten this far, you're probably still wondering if a HBO Max subscription is right for you, so let's break it down.

HBO Max is a new streamer in the Australian market and is home to the best HBO shows and franchises. Stripping streamers Binge and Foxtel Now of almost all of their HBO catalogues, the upcoming seasons of shows like House of the Dragon, Euphoria and The Last of Us will be exclusive to HBO Max. So, if tuning into these major shows appeals to you, it may act as a major drawcard to the platform.

Even if you aren't overly interested in HBO Max's new releases, the streamer is now the exclusive home of big brands like Friends, Harry Potter and DC, with films and TV shows stripped from similar platforms, and so, perhaps your comfort rewatches could be a driver to subscribe.

Either way, it's up to you to decide if a subscription to HBO Max is worth your hard-earned cash. If you ultimately decide that it's not, you can check out our how to cancel HBO Max AU guide.

Forget the toilet seat or floors, what if we told you your mattress could be the dirtiest surface in your home? Think about it, we spend around 8 hours a day in bed — that adds up to about a third of our lifetime.

No matter how clean you are as a person, it's natural to create dirt in our sheets — whether that be dead skin cells, body oils or stray hairs.

On top of this, putting off cleaning your mattress can turn it into a breeding grounds for dust mites, allergens and creepy crawlies.

Even the best mattresses you can buy this year don't clean themselves. This means regular mattress cleaning is essential to maintaining strong sleep hygiene and a healthy environment.

3 things you'll find in a dirty mattress

1. Dust mites

You can't see them with a naked eye, but dust mites are tiny pests that thrive in warm environments like your cozy bed.

In mattresses, they feed on dead skin cells and cause skin irritations, respiratory issues and allergic reactions — a recipe for poor, disrupted sleep.

Tell-tale signs of a dust mite infestation include a stuffy noise, a dry cough and itchy skin and eyes.

Of course, these could also be symptoms of flu or other allergies, but if you're consistently getting sneezy or irritated around bedtime, dust mites could be to blame.

2. Bed bugs

Bed bugs are pests that lurk in your mattress and feed off your blood.

You might turn your nose up, but bed bugs are surprisingly common. Pest World reports that one out of five Americans have had a bed bug infestation in their home or knows someone who has encountered bed bugs at home or in a hotel.

But, like dust mites, these bugs are so small they can be hard to detect with the naked eye. Plus they're good at hiding.

Therefore, the first signs of a bed bug infestation may not be spotting an actual bug crawling along your mattress.

Instead you might notice clusters of dark reddish-brown specs where the bugs have been overnight, or an iron smell (remember they feed off your blood).

Another obvious indication is bites. These appear small, red and sometimes lumpy and often come in clusters or straight lines.

3. Dead skin

Your skin cells are constantly shedding and renewing. On average, skin cells regenerate every 28 to 42 days.

As our bodies tend to repair and grow while we are resting at night (on top of us tossing and turning in our sleep), our mattresses harbour a lot of these dead skin cells.

Dead skin cells don't just sit on your sheets, they can build up in the cracks and crevices of your mattress without regular cleaning causing respiratory irritations as you inhale them overnight.

How often should you clean a mattress?

While changing your bedsheets should be a weekly chore, you should ideally deep clean your mattress every six months.

There's certainly no harm in running the vacuum over it or carrying out the occasional spot clean in between these deep cleans too.

However, some circumstances could mean your mattress demands more regular cleaning. For example, if you suffer from allergies or asthma caused by dust, vacuuming your mattress more often could help you sleep more peacefully.

Additionally, if you share your bed with your pet (although experts don't recommend it), it's wise to up your mattress cleaning routine to remove pet dander that can cause irritations.

How to deep clean your mattress

Vacuum the surface

Whether you use your regular vacuum or a specialized handheld mattress vacuum with a high-efficiency particulate air (HEPA) filter, UV lights and heated functions, vacuuming your mattress should be a regular on your to-do list.

Vacuuming your mattress first will lift allergens, pests and mold spores from the fabric on your mattress surface before you get into tackling stains and odors.

For even better results, you can sprinkle baking soda on your mattress before vacuuming it.

Using baking soda is a non-toxic, cost effect method of cleaning your bed. It will absorb moisture and odor-causing particles, effectively freshening and deodorizing it.

Spot clean stains

Whether from bodily fluids or spillages, there are a number of things that can cause mattress stains as we snooze in bed.

Removing these stubborn stains is essential to keeping your mattress fresh and there are many ways to do it, even with household products you probably already have including white vinegar, baking soda and dish soap.

Make a concoction of equal parts white vinegar and water with a couple of drops of dish soap.

Using a spray bottle, apply this to your mattress, concentrating it on stained areas. Work it in with a cloth and allow to air dry.

Air it out

Airing out your mattress helps prevent moisture buildup, eliminates odors, and allows the mattress to breathe, which in turn can extend its lifespan and create a healthier sleeping environment.

Your mattress can become saturated with moisture as we sweat and expend body oils through the night.

So, regularly airing it out by lifting it off your bedframe and letting air into areas that are usually concealed is super important. Ensure you do this in a well-ventilated room.

You should always air out your mattress after applying cleaning products too to ensure it isn't damp when you come to sleeping on it. This also helps to prevent mattress mold. This is especially important if you own one of the best memory foam mattresses, because the dense structure can trap moisture.

Pulling the occasional all-nighter can seem like the only choice when you're overwhelmed, but sacrificing sleep causes more problems than it solves.

The longer you go without sleep, the more your body and brain start to struggle. Your reactions slow down, emotional responses become disproportionate, and your attention span almost disappears.

Eventually, your body takes sleep into its own hands, forcing microsleeps to accommodate for your lack of rest.

"Sleep is not optional; it is a fundamental need, as critical as food or water," explains Dr. Leah Kaylor, licensed clinical psychologist specializing in sleep and trauma. "When it is withheld, the consequences are devastating."

What is long-term sleep deprivation?

Long-term sleep deprivation is when you regularly get less sleep than your body needs. This can occur over the course of weeks, months and even years.

Sleep deprivation has a negative physical and emotional impact, as your body and brain aren't getting the recovery time needed.

While seven to nine hours is the recommended amount of sleep for an adult, our actual sleep needs vary from person to person. This means there's no exact number of hours to avoid sleep deprivation.

However, if you regularly wake up fatigued and fall asleep as soon as your head hits the pillow, you might be experiencing sleep deprivation.

Guinness World Records notes the longest a person has gone without sleep is 453 hours (close to 19 days). although due to the inherent risk of sleep deprivation, the record is no longer monitored.

When we asked Dr. Leah Kaylor about the 'health risks of long-term sleep deprivation', she emphasized the dangers of missing sleep: "[Sleep deprivation] isn’t just a personal health matter; it’s a safety issue — for yourself and others."

How long can you go without sleep?

24 hours without sleep: "Far from harmless"

Many of us have pulled the occasional all-nighter, justifying the lack of sleep as a necessary sacrifice. But how bad is it to go without sleep for a full day?

"Staying awake for 24 hours straight might not cause long-term health problems, but it’s far from harmless," advises Dr. Kaylor.

"When you miss an entire night of sleep, your brain and body start to struggle," says Dr. Kaylor. "Your alertness drops, your attention span shortens, and your ability to make decisions or process complex information weakens."

The Centers for Disease Control and Prevention (CDC) notes that going without sleep for 24 hours is similar to having a blood alcohol count of 0.10% — that's higher than the legal drinking limit in the US (0.08%.)

"This comparison is eye-opening," notes Dr. Kaylor, "especially for those who pride themselves on pushing through exhaustion."

36 hours without sleep: "Your body is in crisis mode"

An all-nighter doesn't just mean 24 hours without sleep, as you'll often find you don't get a proper chance to rest until the next evening.

By this point you'll be pushing 36 hours without sleep — and the problems you're experiencing after 24 hours awake will intensify.

"After 36 hours without sleep, your body begins to rebel in ways that are hard to ignore," explains Dr. Kaylor. "The overwhelming urge to sleep becomes almost unbearable."

With growing "sleep pressure" comes an increasing risk of microsleeps: a brief moment of unconsciousness that can happen even when you're occupied. They're particularly dangerous if you're driving or operating machinery.

"Missing 36 hours of sleep isn’t just uncomfortable; it’s a clear signal that your body is in crisis mode, urging you to rest before further damage occurs," says Dr. Kaylor.

48 hours without sleep: "Survival mode"

Dr. Kaylor describes staying awake for 48 hours as a "monumental challenge," pushing the body into "extreme sleep deprivation."

"At 48 hours without sleep, your mind and body are in survival mode," explains Dr. Kaylor.

Sleep pressure is intense and microsleeps start coming frequently. You're likely to find it increasingly hard to resist the urge to drift off.

Dr. Kaylor notes that after 36 hours without sleep, some people start to hallucinate — by 48 hours, your mental fatigue can create a feeling of "depersonalization" and you might experience paranoia.

"Perceptual distortions can make ordinary sounds, sights, or sensations feel unnervingly strange," explains Dr. Kaylor. "Emotional stability is another casualty of prolonged sleeplessness."

"Your sense of time starts to unravel. This temporal disorientation can leave you confused about how much time has passed or even what day it is," says Dr. Kaylor.

72 hours without sleep: "Pushed to absolute limits"

If you haven't slept for three days, the impact of your exhaustion becomes increasingly dangerous.

At this point, your sleep deprivation has gone beyond what we'd normally describe as 'tired'. "Three days without sleep... fundamentally alters how you experience the world," as Dr. Kaylor explains.

"Your body and mind are pushed to their absolute limits," says Dr. Kaylor. "Your brain is desperately trying to force the rest it needs, whether you’re aware of it or not."

Your desire to sleep becomes "nearly unbearable" — as Dr. Kaylor describes. Hallucinations intensify and you lose the ability to think clearly and communicate effectively.

"This mental chaos can feel disorienting and isolating, leaving you struggling to process what’s happening around you," says Dr. Kaylor.

96 hours+ without sleep: "Caught in a waking nightmare"

If you've made it to four days without sleep (or on minimal sleep), your body is crying out for rest. And Dr. Kaylor's advice is clear: listen to it.

"At this stage, your grip on reality begins to slip in alarming ways. The world around you may feel surreal, as if you’re caught in a waking nightmare," explains Dr. Kaylor.

"Your brain and body are no longer functioning in sync, operating on sheer desperation," she says. "[It's] increasingly difficult to distinguish what’s real from what’s not."

How to cope with a period of sleep deprivation

From tight deadlines to sick children, sleep sometimes has to take a back seat..

No matter why you're sleep deprived, the tips below can help you survive this period with minimal disruption, coming out the other side feeling as fresh as possible.

1. Plan naps

A planned nap (rather than a forced microsleep) can help you catch up on some much needed rest, particularly if you know you won't be getting eight hours that evening.

If you're short on time, confine your nap to 20 minutes (factoring in how long it takes you to fall asleep) and have a glass of water waiting for when you wake up.

However, a longer 90 minute nap allows you to enjoy the benefits of a full sleep cycle. While harder to fit into your day, these longer naps can be more refreshing for long-term sleep deprivation.

2. Keep up with your routine

It's easy to allow a healthy routine to slip when you're sleep deprived. However, if you can maintain a bedtime and wake up time, the regularity can result in better quality sleep (even if you still aren't getting much of it.)

And once awake, a routine can keep your circadian rhythms better in-sync.

Getting sunlight first thing in the morning tells your body it's time to wake up. In the evening, dimming the lights helps your internal clock recognize it's time to wind down.

Keeping a routine also means keeping up healthy habits. Lack of sleep can increase hunger but resist the urge to reach for a midnight chocolate snack — stick to sleep-inducing foods such as pumpkin seeds instead.

3. Sleep more (in moderation)

After a period of sleep deprivation you're probably tempted to catch up on all your sleep in one go.

But as appealing as several days in bed might sound, ultimately, it's going to leave you fatigued and groggy.

It's better to pay off your sleep debt slowly.

Research suggests it can take a while to recover from a period of missed sleep. Adding roughly 15 to 60 minutes to your sleep each night helps you chip away at your debt without risking the disorientating effect of social jet lag.

Mattress weight capacity determines which body types can comfortably use a mattress without sacrificing support or reducing the longevity of your bed.

The standard mattress weight limit is around 500lbs total. However, the best mattresses for heavy people are designed to support larger bodies, with these beds sometimes featuring a total weight capacity upwards of 1,000lbs.

Understanding mattress weight capacity can help you find the right bed for your sleep needs and body type. All the best mattresses we've tested have a weight limit and in this guide we'll break down why it's important to consider.

What is mattress weight limit?

Mattresses have weight limits that are used to determine how much weight can regularly be applied to a bed.

The average mattress has a weight capacity of 250lbs per person. For a queen mattress, this typically translates to a total limit of 500lbs.

Mattresses are exposed to pressure as you get into bed, sleep and get out of bed. This consistent compression and release eventually starts to degrade the material, leading to sagging and compromised support.

When you exceed the mattress weight limit, this degradation will happen quicker. A mattress with a higher capacity has been designed to withstand more pressure, for improved longevity (and better support from the first night.)

All mattresses have weight limits but this statistic isn't always easy to find. If you're struggling to determine the capacity of a mattress, we recommend following these guidelines:

What affects mattress weight limit?

Multiple factors impact the how much weight a mattress can comfortably support. This includes:

Material

What's used to build a mattress will impact its weight capacity, with some materials more durable than others.

The best memory foam mattresses are known for their 'hug' — when you press into the foam it yields to the pressure, and when you release it, it moves back into place.

The more pressure applied, the more the foam sinks and the slower the material regains form.

For this reason, all-foam mattresses typically have an average weight capacity.(although firmer foam beds can suit heavy people.)

Latex is often used in the best organic mattresses and this sturdy foam has impressive durability.

High-density latex foams typically have a superior weight capacity than other foam types (and better longevity overall.)

Innerspring mattresses are traditional beds built primarily using spring support. This simple design often results in a lower weight limit but reinforced innersprings can support more weight.

Hybrid mattresses combine springs and foam, with the best hybrid mattresses known for their enhanced support.

The majority of mattresses for heavy people are hybrids and they combine reinforced coils and dense foams for improved longevity.

Build

The majority of mattresses for heavy people are hybrid builds with complex internal structures.

These multiple layers have been carefully designed to ensure the body is supported from head to toe and edge to edge (strong edge support is a benefit for sleepers with bigger builds.)

A mattress for heavy people tends to consist of a sturdy base providing the majority of the support, a transition layer for overall stability and a comfort layer (possibly multiple) for relief and comfort.

In a hybrid mattress, the base will consist of springs with foams typically forming the upper comfort layers.

However, all-foam mattresses can follow a similar build, simply replacing the coil base with a high-density, firm foam.

Mattress height

Mattress thickness doesn't necessarily indicate weight capacity but taller mattresses often have superior support.

This is because these designs contain thicker materials or feature more internal layers. This allows them to withstand higher levels of pressure.

We recommend a mattress thickness of at least 10 inches for an adult, with side sleepers and couples often benefiting from a few extra inches of materials.

Mattress size

Larger mattress sizes have a higher weight capacity than their smaller counterparts (a queen will typically support double the weight of a twin.)

However, if you have a solo sleeper with a bigger build, we don't recommend opting for a standard queen over a twin with an enhanced weight capacity.

Total weight limit refers to the capacity across the mattress, so while your queen bed can support 500lbs total, focusing that weight on one side of the bed will compromise the durability.

Bed frame

It's important to consider what goes under your mattress when assessing weight limit.

Like mattresses, bed frames have weight limits with a standard bed frame supporting around 500lbs to 1,000lbs. This capacity rarely includes the mattress weight, so make sure to include this in your calculations.

Reinforced bed frames have a higher weight capacity, often upwards of 1,000lbs. These tend to be platform frames, which provide a firm, stable base to your mattress.

Why is mattress weight limit important?

1. Durability

The average mattress will last for around six to 10 years. However, exceeding the mattress weight limit can drastically shorten the lifespan of your bed.

Sleeping on a mattress places strain on the interior materials, which over time will lead to sagging. As your mattress ages you might notice the springs are squeaking and the foams start to show indentations.

When you exceed the limit, you increase the burden on the mattress. This causes the materials to degrade faster, reducing the lifespan.

2. Support

Supportive mattresses hold your body in a comfortable position throughout the night, to avoid stressing the muscles. Mattresses with poor support, on the other hand, allow you to 'sag' into the bed.

The heavier you are, the more pressure you place on the mattress and the more you sink through the materials.

This excess sink forces the spine out of alignment and can result in serious aches and pains. The best mattresses for back pain typically feature enhanced lumbar support.

Mattresses with higher weight capacities are designed to support heavier body types, meaning the sturdy interior pushes back against sink to keep your lumbar at a neutral angle.

But a mattress with a low weight capacity won't offer the same resistance to pressure.

And as well as sinking into the bed, you'll find the supportive layers wear out quicker. So even though the mattress initially felt comfortable, after a few months you might start to wake up with back pain.

3. Warranty

In some cases, exceeding the mattress weight limit can void the warranty.

A mattress warranty typically covers manufacturing defects and excessive sagging (beyond the usual wear and tear.)

Exceeding the weight capacity will put additional strain on the mattress, often resulting in damage not covered by the warranty.

It also means that if a fault outside your control appears, you might have forfeited your right to claim a refund.

What to consider when choosing a mattress for your weight

By understanding the mattress weight capacity you need, you can focus on choosing a mattress for your sleep preferences, not just your body type.

Mattresses for heavy people is a growing market, with more choices than ever for heavier sleepers. Here are the key factors to consider:

• Total occupancy: Share a bed? Whether its your partner, kids, pets or all three, your mattress should support everyone who sleeps on it.
• Pressure relief: A mattress should distribute weight evenly to prevent pressure build-up. Comfort layers are primarily responsible for relief, with side sleepers needing more cushioning than other sleep styles.
• Support: If you're a stomach or back sleeper, extra support at the lumbar helps maintain the natural curve of your spine.
• Edge support: A strong perimeter allows you to use the entire mattress surface — and it means you can sit on the side without feeling like you'll slide off.
• Temperature regulation: Avoid sweaty mornings by investing in the best cooling mattress.
• Price: Mattresses for bigger builds are often premium designs due to high quality of materials, but the market is expanding to include more mid-range models. And you can often save with mattress sales.

We all know someone who falls asleep as soon as their head hits the pillow but how quickly we go from being awake to entering the land of nod can affect our health.

Sleep latency is the term that describes the time it takes you to fall asleep. It’s thought that on average, we generally take around 10 to 20 minutes to go from awake to asleep.

You might find that you occasionally go to sleep even quicker than this, however, when you’re feeling especially tired. You might also find that when you’re stressed or feeling under the weather, it takes a little longer to drift off. Both of these can happen from time to time.

But regularly going to sleep fast or taking a while to fall asleep could indicate there are lifestyle factors that are affecting your ability to sleep well.

We're exploring exactly what sleep latency is, and ask Denise Iordache, a qualified hypnotherapist with a Diploma in Cognitive Behavioural Hypnotherapy, accredited by The British Psychological Society who specialises in helping women overcome insomnia, what a normal sleep latency is and what affects the time it takes to fall asleep.

What is sleep latency?

Also known as sleep onset latency, sleep latency is the time it takes you to transition from being fully awake to falling asleep.

“We care about and measure sleep latency because it’s an essential indicator of overall sleep health, and it provides insight into how well your body and mind are prepared for rest night after night,” explains Denise Iordache, sleep therapist and founder of JoySpace Therapy.

“Monitoring and improving your sleep latency is crucial for achieving restorative sleep and maintaining your mental and physical health,” she adds.

What’s a normal sleep latency?

Normal sleep latency typically falls between 10 to 20 minutes and if you regularly drift off within this timeframe, it’s good news for your health, says Denise.

“Falling asleep within 10 to 20 minutes suggests your daily routines (such as diet, managing stress and keeping active), plus your sleep environment and your habits and attitudes towards sleep are aligned with your body’s natural rhythms.”

If you go to sleep very quickly, this can be a sign of sleep deprivation. It can indicate that you aren’t getting enough quality sleep and due to this, your body and mind are extra tired.

When you take longer to fall asleep, this can affect your sleep quality and you may feel sluggish the next day because you didn’t get a good enough rest.

“Taking longer than 20 minutes to fall asleep could be a sign of stress, anxiety, or sleep issues such as onset insomnia that would need to be addressed,” Denise advises.

If you do struggle to fall asleep after 20 minutes of trying, then you may want to try the 20-minute sleep rule: get out of bed, perform a low-energy activity (such as reading a book or folding clothes)m, and then go back to bed when you feel tired enough.

What affects sleep latency?

Your sleep latency can be affected from one night to another for a variety of reasons, including your lifestyle and habits. Here are the most common contributors.

Stress

“Stress and anxiety are often seen as primary contributors as they keep the mind active and prevent relaxation,” Denise explains.

“This then makes it more difficult to transition to sleep. You cannot force yourself to fall asleep, just as much as you cannot make yourself relax, so trying to fall asleep when your mind and body feels wired or on edge becomes very difficult.”

Alcohol and diet

While alcohol might help you to fall asleep faster, it also disrupts the quality of your sleep. For example, by reducing deep sleep stages and causing you to wake frequently through the night.

Eating a heavy meal close to bedtime can also disrupt your sleep cycles as well as cause digestive discomfort.

Be mindful of your caffeine intake too, Denise advises.

“Caffeine can affect your sleep quality, particularly when it is consumed late in the day. That’s because caffeine works by stimulating the brain so this makes it harder to wind down.”

Naps

A well-timed nap can be great for improving daytime alertness and mental performance but how long you rest for can directly affect your sleep latency.

Brief naps of around 20 minutes provide a focus boost without impacting on how quickly you fall asleep. But nap for any longer than this and you could find it takes more time to drift off.

Another consideration is the timing of your nap. Just after lunch or early afternoon is ideal as experts suggest any later than 3pm will affect your ability to sleep that night.

Sleep debt

Regularly not getting enough rest can lead to lost sleep accumulating over time and this can have a knock-on effect with your sleep latency. This happens when you sleep for less than normal for multiple nights in a row.

Typically, this starts with going to bed late and still having to get up early. Maintaining a regular sleep and wake routine and winding down before you retire to bed can help avoid sleep debt.

While mattress testing and reviewing underpins all of our sleep coverage at Tom's Guide, pillow testing is a natural extension of that. When testing a pillow, we rate it against key performance indicators, such as head and neck support, firmness, temperature control and overall comfort.

Based on our in-house review scores and user feedback across popular retailers, a pillow may then make it into our guide to the best pillows of the year, which is a carefully curated list of products picked and reviewed by our team of sleep experts. This pillow guide works in tandem alongside our guide to the best mattress for all budgets and sleep needs, helping you to curate an optimal sleep set up.

We select top-rated pillows for testing based on market research. Each pillows is then put through rigorous testing over two week period to evaluate its performance. Here's an overview of our pillow testing process...

Why are pillows important?

We all know how crucial sleep is for our overall wellbeing. 1 in 3 US adults admit to not getting enough rest, which can lead to sleep deprivation. The short and long term side effects of sleep deprivation include impaired cognitive ability and heightened risk of cardiac disease.

While sleeping on the right pillow for your sleep needs alone isn't enough to ensure you're getting adequate quality rest, it is an excellent place to start. Alongside sleeping on the right mattress for your sleep style, your pillow contributes to creating the right environment for your body to relax and have a peaceful slumber all night.

Our approach in testing pillows

While our in-house pillow testers and freelance reviewers sleep on every pillow to gauge how it feels, we also rely on quantitative data to try and understand if the product performs as each brand claims.

Our reviewers sleep on each pillow for two weeks. This is how long it will take to adjust to a new pillow and study its comfort, quality and support level. Since each person’s experience of using a pillow is different, we also invite a panel of testers of varied weights, heights and sleeping preferences to sleep on a pillow using individual pillow cases to ensure we do not compromise on hygiene.

We also analyze thousands of user reviews online to know how the customers find a pillow and their common concerns, if any, so our readers can make informed decisions about their new pillow purchase.

How we collect pillow testing data

• In-house pillow testing
• User reviews across retailer websites
• Bedding manufacturers

Here are the different parameters we consider when reviewing a pillow…

Pillow performance rating

We use a score system of 1-5 to evaluate pillow performance:

1: Poor
2: Unsatisfactory
3: Satisfactory
4: Good
5: Outstanding

The final score awarded to a pillow is calculated by finding the mean score across the following areas of performance:

1. Setup

Each pillow gets a score based on the shipping process, packaging and ease of setting it up ready for sleep. The first step is to monitor if the delivery takes anything more than the recommended period (which is usually up to 5-8 business days for pillows and bedding for most brands.)

Great packaging according to us is one with minimal impact to the pillow factoring in environmental and social responsibility (if its recyclable or reusable.)

While pillows are easier to set up than mattresses, we look into the expansion time and off-gassing depending on the materials used in production.

2. Comfort and support

Ultimately, it all rests on how comfortable a pillow is to sleep on. This is why we explore the performance of a pillow in two ways:

• A sink test: We place a kettle bell weighing 10lb (roughly the average weight of an adult head) onto the pillow. We then leave it for five minutes and time how long it takes to return to its original shape.
• Lying on the pillow: Each reviewer spends five minutes per sleep position (side, back and stomach), leaving two minutes between each position, and monitoring its comfort and support per sleep position.

3. Spinal alignment

It's important that a pillow helps maintain the neutral spinal alignment irrespective of the sleeping position it's crafted for. We determine this by placing a row of sticky black dots along the spine to track the spinal alignment when lying on the pillow. When we can, we also aim to use the same mattress during pillow testing since the mattress you sleep on can significantly impact your spinal alignment.

4. Temperature regulation

The temperature regulating properties of a pillow is a key indicator to determine if it suits a hot sleeper or not. In addition to sleeping on it night after night over the two-week testing period, we also subject each pillow to a temperature-control test.

For this, we first check the temperature of both the pillow surface and the testing room. We then lie on the pillow for a period of five minutes. Following this, we take a reading of the surface of the pillow. A pillow with a breathable, moisture-wicking and cooling cover in addition to the heat-transfer design will earn the highest score out of 5.

5. Build and quality

We all know that pillow needs replacing every one to two years, but depending on the type of the fill and design, the quality and durability of a pillow will differ. We track these by observing how a pillow maintains the shape and support during the two week testing period. We do this by checking if the pillow needs regular fluffing (which indicates that it tends to lose shape frequently) and if the fill is hypoallergenic and safe to be used by all sleepers.

6. Care and maintenance

Lastly, we rate a pillow for ease of care and maintenance out of a total score of 5. Our reviewer checks if the pillow is machine-washable and the time it takes to dry, if it is. We also look into whether it retains its shape and support after being washed and dried.

We go through this maintenance process keeping in mind that only specific types of pillows can be washed in the washing machine like feather or down while others either need to be spot cleaned or vacuumed (memory foam pillows for instance) regularly to deliver a refreshing and clean sleep every night.

As mattress manufacturers turn to innovative cooling solutions to help the 57% of Americans who run hot at night sleep better, graphite is becoming a popular mattress materials.

With high thermal conductivity and natural fire retardant properties, there's a strong case for infusing mattresses with graphite. Many of the best mattresses we've tested feature added temperature regulation, and brands such as Saatva, athlete-endorsed Zoma and organic Avocado all use graphite for cooling.

But how exactly does graphite work in mattresses and do all the best cooling mattresses need it? Let's take a look...

What is graphite in mattresses?

In mattresses, graphite is used as a thermal conductor and natural flame retardant, helping dissipate heat, regulate temperature and generally provide a more comfortable, safer sleep environment.

Graphite ribbons or powder can be woven into mattress foams or added as a separate layer. Any graphite layers need to sit near the top of the mattress, to effectively draw heat away from the body and disperse it.

Besides climate control, graphite is also used as a naturally derived fire barrier. with an impressive safety rating (alternative retardant fiberglass comes with health risks.)

When in contact with fire, graphite expands and absorbs oxygen. By removing the oxygen from the fire, graphite prevents burning.

How does graphite keep you cool?

Graphite is a natural mineral with high thermal conductivity properties, meaning it can take in heat from the body and send it elsewhere.

When it senses heat, graphite absorbs this warmth before conducting it towards cooler areas of the mattress. This balances temperature across your sleep surface to prevent overheating in certain areas.

Due to the density of the material, memory foam has a habit of holding onto heat. For that reason, many of the best memory foam mattresses use graphite-infused foams to add temperature regulation that would otherwise be non-existent.

Latex foams are already breathable thanks to the natural ventilation properties of the material. However, graphite infusions can be used to enhance the inherent cooling.

Cooling mattresses with graphite

Graphite is used in many of our favorite cooling mattresses and mattress toppers from leading sleep brands. Here is a selection of beds and toppers with graphite:

• Zoma Boost Mattress
• Avocado Vegan Mattress
• Saatva Graphite mattress topper

Alternatives to graphite in cooling mattresses

There are many cooling materials and technologies in mattress manufacturers' tool belt, to help sleepers regulate their body temperature overnight. Here are five common cooling alternatives to graphite:

1. Copper foam

Similar to graphite, copper is a high-conductivity element that is infused in mattress foams to aid cooling and enhance sleep hygiene.

Thanks to the thermal conductivity of the element, copper can draw heat from the body and disperse it, so warmth is able to leave through the mattress surface.

Copper is also naturally antimicrobial, meaning it stops dust mites and allergens from harboring in your bed.

Mattresses known for their use of copper for include the Brooklyn Bedding CopperFlex mattress and our top rated cooling mattress; the Bear Elite Hybrid mattress.

2. Smart cooling technology

The best smart beds you can shop right now come complete with cutting edge technology targeting common sleep woes, one of which is temperature regulation.

Temperature regulating smart beds are often fitted with water or fan based cooling systems, paired with temperature tracking sensors. When the sensors notice your body heat rising, they increase the cooling to ensure you stay at an optimal sleep temperature all night long, getting the best quality sleep possible.

3. GlacioTex

GlacioTex is a fabric woven of fibers with high thermal conductivity that work to transfer heat away from your body and the air.

GlacioTex fabric is often used in mattress covers so the bed remains cool to touch. We've found it to be an effective cooling fabric, albeit a littler slippery.

This material is found in many top-performing cooling mattresses and mattress protectors including the Brooklyn Bedding Aurora Luxe Hybrid Mattress and Nolah GlacioTex Cooling Mattress Protector.

4. Open cell structures and materials

Mattresses with open spring structures are naturally more cooling than all foam mattresses, as air can freely flow through the springs to improve heat dispersion and temperature regulation.

The best hybrid mattresses contain individually encased coils. These open coils have space for warm air from the body to pass through and be released the other side, helping heat to escape the mattress.

In some cases, hybrid mattresses will pair the breathable springs with heat conducting materials, such as graphite infused foams.

Other naturally breathable mattress materials include wool and cotton. These are used in the best organic mattresses and have a looser weave, allowing for better air circulation.

5. Celliant

Celliant is a thermo-reactive synthetic fiber that captures body heat and converts into infrared energy.

While most cooling materials trap and disperse heat into cold patches, Celliant does things a little differently. It holds this heat and releases it back to the body when you cool down. By doing so, it helps you regulate your body temperature.

The infrared energy also promotes blood circulation, aiding muscle recovery. Celliant is primarily used in the Bear Elite Hybrid, making it a popular mattress among athletes, as well as hot sleepers.

Does every cooling mattress need graphite?

Graphite sits among a catalog of mattress cooling methods, offering a scientifically-backed cooling solution. However, it is not the only means of temperature regulation in mattresses, so not all cooling mattresses need it.

The other cooling methods discussed above offer ample cooling on their own, or they can be used in conjunction with each other, or with graphite, for extra climate control.

Check out our guide on what to look for when buying in a cooling mattress for more information on how to buy mattress to handle your night sweats, hot flushes, or warm nights.

To celebrate Sleep Awareness Week 2025, we're looking at ways we can take care of our sleep and mattresses.

Thinking about putting your mattress on your bedroom floor? You should certainly think twice before handing your bedframe over to the scrap man.

Sleeping on the best mattress for your sleep style and body weight is key to getting quality sleep. But your mattress needs a solid foundation just as much as your sleeping body does and putting it directly on the floor comes with caution.

So, we're diving into whether it's really a good idea to start sleeping on your mattress on the floor and what you'll need to ensure you keep getting quality sleep.

Should you put your mattress on the floor?

An increasing number of people are shunning bed frames altogether in favour of the paired back aesthetic of a mattress directly on the floor.

While there are some benefits to this, there are a number of things to be cautious of too.

The decreased airflow when your bed sits on a solid surface as opposed to an airy bed frame means it can quickly become a breeding ground for the dreaded bedroom mold.

Whether you have carpet or hard flooring, your mattress will also be sitting closer to allergens and dust mites which can cause irritations while you sleep and damage your sleep hygiene.

But providing you put accessories in place to help temperature regulation and support, and prevent creepy crawlies joining you in bed, there is no serious harm involved in sleeping on a mattress on the floor.

3 things you need before putting your mattress on the floor

If you're deciding between a mattress on the floor vs a bed frame, you should know that there are accessories you need to buy to make sure your mattress remains durable, supportive and comfortable if you go with the former option.

1. A barrier between the floor and your mattress

Firstly, to prevent mold and allergens building up in your mattress you need a hygienic barrier between your bed and the floor. This could be a tatami mat or bunkie board.

A tatami mat is a traditional Japanese flooring mat made with a rice straw core and a woven grass cover. The mat sits under the mattress on the floor to add comfort and absorb moisture build-up.

Alternatively, a bunkie board is a thin, flat wood board. It can provide essential support, prevent sagging and lumps forming, ensure a firmer feel and more support and potentially prolong the mattress' lifespan when on the floor.

2. A mattress topper

Even the best memory foam mattresses will feel firmer when placed directly on the floor than they would on the slats of a bed frame.

So, you may find your mattress suddenly feels too firm for your liking especially if you're lighter than average or a side sleeper.

Therefore, a plush mattress topper can help add more cushioning. The best mattress toppers are complete with contouring comfort and ample pressure relief to help you sleep more comfortably on your mattress on the floor.

We particularly recommend a mattress topper with additionally cooling technology like a GlacioTex cover, copper infusions or phase change materials which can regulate your temperature throughout the night (more on why below.)

• Read more: I used a bed topper as a mattress — here’s 5 things I want you to know before doing the same

3. Cooling bed sheets

Cooling bedsheets become even more important for maintaining a comfortable and healthy sleep environment when you sleep on a mattress on the floor.

Mattresses placed directly on the floor have little ventilation as air cannot flow under them like it would with a open-slat bed frame.

This means they can trap heat, making your sleep surface warmer. To offset this, think about buying bed sheets that are breathable and cooling that will stop you overheating through the night.

Cooling bedsheets also tend to be hypoallergenic, which is good news if you have allergies, which, being on the floor, you will be closer to.

Are there any benefits of sleeping on the floor?

There's obviously a reason so many people are opting to put their mattress on the floor as opposed to a bed frame, so what are the benefits of this sleep set up?

Firstly, minimalist interior design is all the rage right now, down to its ability to reduce stress and improve mental clarity while offering better space utilization and easier maintenance.

Hence, decluttering your bedroom can improve your sleep quality. The stripped-back aesthetic of a mattress on the floor offers this minimalist appeal.

Moreover, putting your mattress on the floor makes it feel firmer as the solid floor surface is more sturdy than a slatted bedframe, making the mattress more responsive. This can be useful if you find your mattress is too soft to properly support your spine leading to back aches and pains.

Finally, if you're revamping your bedroom on a budget, sacrificing a bed frame is an easy way to save your dollars.

Other things to consider when putting your mattress on the floor

Beyond these sleep accessories, there are still a few more things to consider before you decide to switch to floor sleeping...

• Check your mattress warranty: Some manufacturers void your warranty if you put your mattress on the floor on the premise that it is an improper support surface, potentially leading to premature wear, damage or moisture issues.
• Ensure you lift and air your mattress regularly: Moisture can quickly build up between your mattress and the floor as air circulation is reduced. Regularly lifting your mattress with your bedroom windows open will ensure this moisture has a chance to dry out, so you can avoid mold and mildew.
• Regularly vacuum: Cleaning your sleep space is especially important when your mattress is on the floor as it is more prone to bed bugs, dust mites and allergens. Vacuuming your mattress, along with steaming, will make sure your bed remains bug-free.

Good sleep is essential for good health, and long-term sleep deprivation negatively impacts both your mental and physical wellbeing. It can even make you lonely.

But bad sleep can be hard to avoid, so is it possible to reverse the effects of long-term sleep deprivation?

Sleep deprivation occurs when the amount of sleep you get is insufficient for your body's needs. Those with long-term sleep deprivation regularly sleep fewer than seven hours a night, over the course of weeks or months (or even years.)

For Sleep Awareness Week 2025 we spoke to Dr. Leah Kaylor — a licensed clinical psychologist specializing in sleep and trauma — about the causes and health risks of long-term sleep deprivation, and if you can recover from lack of sleep.

What is long-term sleep deprivation?

Long-term sleep deprivation describes when a person regularly sleeps for less than seven hours a night, over the course of weeks, months, or potentially even years.

"Sleep deprivation occurs when you consistently get less sleep than your body needs to function at its best," explains Dr. Kaylor. The average adult needs seven to nine hours of sleep a night, with sleep quality also an important metric in sleep health.

While short-term sleep deprivation is often a brief disruption to a consistent sleep schedule, long-term sleep deprivation might indicate an underlying cause that needs to be addressed.

Dr. Kaylor identifies a range of possible reasons for long-term sleep deprivation, including shift work, chronic stress, anxiety or depression, health conditions (e.g. pain, hormonal imbalances), and excessive caffeine use.

She also points out that long-term sleep deprivation can occur when you prioritize "personal or professional demands" at the expense of a good night's sleep.

How long can you go without sleep? By 24 hours you'll be feeling the effects and the longer you stay awake, the worse the impact is.

What are the health risks of long-term sleep deprivation?

The impact of long-term sleep deprivation can be severe. "Denying someone sleep strips away their ability to think clearly, regulate emotions, and perceive reality accurately." Dr. Kaylor explains (and as she also notes, sleep deprivation has even been used as a torture technique.)

1. Mental and emotional impact

A poor night's sleep will leave many of us in a bad mood. This can be a reoccurring problem when experiencing long-term sleep deprivation.

"You’ll likely feel tired, sluggish, and mentally 'off,'" explains Dr. Kaylor. "Irritability can spike, making minor frustrations seem overwhelming."

Stress and anxiety are prominent causes of sleep deprivation, but this is a two-way street. "Anxiety often escalates [when lacking sleep]," says Dr. Kaylor, "making it harder to remain calm or grounded,"

And during severe sleep deprivation, the emotional and mental impact can intensify beyond irritability.

"You might begin to feel a sense of depersonalization, as if you’re disconnected from your body or surroundings," says Dr. Kaylor. She describes the feeling as "observing life through a haze."

2. Short-term physical impact

Dr. Kaylor identifies "reduced alertness, impaired decision-making, and slowed reaction times" as three consequences of sleep deprivation that can occur after just a few nights of disruption, intensifying the longer you go without sufficient rest.

"You may also notice an increased appetite, as your body craves quick energy to stay awake," says Dr. Kaylor. Poor sleep can contribute to weight gain, while frequent irregular sleep can increase your type 2 diabetes risk.

The more sleep deprivation sets in, the more likely your brain will start "taking sleep into its own hands" — as Dr. Kaylor explains.

"You might experience microsleeps — brief episodes of unconsciousness that last just a few seconds."

Not long enough to qualify a nap, these short sleeps pass so briefly you might not even realize they're happening. But they can be dangerous, especially if they occur while driving or operating machinery.

2. Long-term physical impact

Physical risks such as poor reaction times and a tendency to snack can appear after a handful of bad nights, but in the long-term, sleep deprivation has been linked to lasting physical damage.

Eventually, the fatigue of long-term sleep deprivation can make even simple tasks seem "insurmountable," according to Dr. Kaylor.

In addition, research has found an association between a lack of deep sleep and Alzheimer's disease, while poor sleep can also impact heart health.

Sleep is also closely linked to your immune system, which means sleep deprivation might be the reason you can never shake your cold.

4. Social impact

A 2018 study found a link between sleep loss and social withdrawal, while further research from 2022 explored how sleep deprivation can make us less likely to help others.

If you're experiencing mood swings and irritability, it's unlikely to come as a surprise that bad sleep can deteriorate your social interactions.

And as Dr. Kaylor describes, sleep is essential for "maintaining clarity, emotional balance, and a connection to reality."

And, of course, if you're always ready to drop off, you probably aren't interested in picking up invitations. You're more likely to choose going home and sleeping over socializing with loved ones.

Can the effects of long-term sleep deprivation be reversed?

The health risks of long-term sleep deprivation are concerning, particularly as the CDC reports that over one-quarter of adults are not achieving the recommended seven hours of sleep per night.

But for the most part, the impact of sleep deprivation is reversible.

"The good news is that these symptoms aren’t permanent," explains Dr. Kaylor. "Once you’re able to get adequate sleep, your mind and body will begin to recover."

"However, recovery isn’t instantaneous," she adds. "Depending on how long you’ve been sleep-deprived, it can take several days — or even weeks — to fully restore your sleep patterns and feel like yourself again."

Here's how to go about it...

1. Start sleeping more (but not all at once)

"Prioritize recovery sleep," is Dr. Kaylor's number one suggestion for reversing long-term sleep deprivation. But she advises you should avoid "overcompensating."

In other words, don't sleep through the weekend to make up for a disrupted week.

"You can achieve this [recovery] by gradually extending sleep duration by 30-60 minutes per night instead of over-sleeping on weekends," advises Dr. Kaylor.

2. Re-set your body clock

Our circadian rhythms dictate when we feel sleepy and when we feel alert, but sleep deprivation can leave your body clock out of sync.

To regain consistent (and sufficient) sleep, Dr. Kaylor recommends resetting your internal clock.

Light exposure triggers a response in your circadian rhythm. Sunlight tells the body it's time to be awake, while low lights indicate it's time to go to sleep.

"Get morning sunlight exposure," Dr. Kaylor advises, "[and] avoid blue light exposure (screens, for example) 60-90 minutes before bed."

3. Develop a sleep schedule

Long-term sleep deprivation is characterized by frequently missing out on rest. One of the best ways to combat this is creating a sleep schedule — and sticking to it. "Even on weekends," notes Dr. Kaylor.

This consistency helps you avoid a phenomenon known as social jet lag. Imagine flying across time zones once a week. Due to the time changes, you'd probably miss out on a significant amount of sleep.

Your weekend late nights and lie ins can have a similar impact, because your body thinks it keeps moving forwards and backwards a few hours.

But some health risks of sleep deprivation can't be reversed

While Dr. Kaylor is largely positive about the potential for reversing the impact of sleep deprivation, she recognizes that some of the effects will be difficult to undo.

"What will be significantly harder to reverse: Prolonged heart disease risk from chronic high blood pressure. Significant metabolic changes (e.g., long-term weight gain, diabetes risk). Brain aging and Alzheimer’s-related damage may not fully recover."

There is research to suggest catching up on missed sleep can help lower the risk of heart disease, but if you're worried a lack of regular sleep might be damaging your wellbeing, we recommend speaking to a healthcare professional.

In addition to the physical impact, poor decisions made due to a lack of sleep might also prove permanent.

"Staying awake for 24 hours affects you similarly to having a blood alcohol concentration (BAC) of 0.10%," explains Dr. Kaylor (the legal limit for driving in most places id 0.08%.)

"In other words, a full day without sleep can leave you functioning as if you were over the legal intoxication limit, dramatically increasing the risk of errors and accidents."

"It’s a stark reminder that sleep isn’t just a personal health matter; it’s a safety issue—for yourself and others"

How to avoid long-term sleep deprivation

Avoiding long-term sleep deprivation isn't necessarily easy, as many of the factors are outside our control (e.g. work pressures, health conditions, stress.) However, prioritizing sleep can help you achieve consistently better rest.

"Sleep is a non-negotiable for your health, and the longer it’s neglected, the steeper the path back to balance becomes," explains Dr. Kaylor. Here are her top tips for avoiding long-term sleep deprivation:

• Change your attitude around sleep: "It is not a luxury is it a necessity!"
• Organize your day to prioritize rest: "Schedule high-priority tasks earlier in the day so sleep isn’t sacrificed for productivity."
• Create a relaxing bedtime routine: "Set a sleep alarm about one hour before bed as a reminder to start winding down at the same time each night."
• Address any sleep disorders (such as sleep apnea or restless leg syndrome): "Seek help for sleep disorders that may be causing the sleep deprivation. If you are unsure, there is no harm in consulting with a health care professional."

"The next time you think of pushing through another all-nighter or shrugging off sleep as a luxury, remember what happens when sleep is taken away," cautions Dr. Kaylor.

"Your body and mind need rest to survive and thrive — don’t take it for granted."

If you suspect your might need more rest, take the 15 minute test for sleep deprivation.

Project Astra is a research initiative by Google DeepMind, aimed at developing a universal AI assistant capable of understanding and interacting with the world around its users.

DeepMind is an AI research lab and a subsidiary of Alphabet Inc., Google's parent company.

Project Astra leverages advanced multimodal AI technologies, which allow it to process both voice and visual inputs, giving users a more intuitive AI assistant.

This research prototype is part of Google’s broader vision to create AI systems that can adapt to various environments and contexts to enhance user interactions in everyday life.

• Project Astra is a research prototype by Google DeepMind, aiming to create a universal AI assistant that understands and interacts with the world using advanced multimodal AI.
• As of March 2025, it’s still in development with no public release date or cost, but some features are rolling out in Gemini Live later this month for subscribers.
• It’s accessible on Android phones and prototype glasses, with glasses in testing by a small group; a waitlist is open for potential testers.
• Key features include natural voice and visual interaction, memory of past conversations, integration with Google services, and new live video/screen sharing in Gemini Live, including Android devices.
• From what we've seen, it seems likely that Project Astra will evolve into broader Google product integration.

Key points

Project Astra accessibility

As of March 2025, Project Astra remains in the research prototype phase and has not been released to the general public. There is no announced release date or cost for the full Project Astra experience. However, recent developments including some of its capabilities are being integrated into Google’s existing products.

At the Mobile World Congress (MWC) 2025, Google announced that Project Astra-powered features, such as live video and screen sharing, will roll out in Gemini Live later this month.

These features are currently available to Gemini Advanced subscribers and those with a Google One AI Premium plan on Android devices, marking a significant step toward expanding accessibility to a broader audience.

This integration suggests that while the Project Astra system is still under development, its technology is already rolling out in an effort to give users accces to enhanced AI offerings.

There is currently no public release date for Project Astra as it is currently in ongoing research status, but we can expect future announcements as testing progresses.

Supported devices

Project Astra is designed to be accessible through multiple devices, primarily Android devices and prototype glasses.

The Android device accessibility allows users to interact with the assistant by speaking or using the phone’s camera to show what they see, enabling real-time conversations.

The prototype glasses, will offer users an immersive experience by allowing Project Astra to see the world as the user does, enhancing contextual understanding. However, the prototype glasses are not yet available to the public.

As of December 2024, a small group of testers began trying Project Astra on prototype glasses, with plans to expand this testing. These glasses are part of Google’s long-term vision for augmented reality (AR) and multimodal AI, but they are not yet available for purchase.

Google has opened a waitlist for potential testers, where individuals can share details to join.

Project Astra key features

Project Astra’s key features are designed to provide a natural and context-aware assistance experience. These include:

• Natural interaction: Users can interact with Project Astra through voice commands or by showing visual inputs, such as pointing the phone camera at objects. This multimodal approach enables free-flowing, real-time conversations, making interactions feel intuitive and seamless
• Memory: Project Astra can remember key details from past conversations, refining its responses based on context. It maintains up to 10 minutes of in-session memory and can recall previous interactions, enhancing personalization. For example, it can remember a user’s marathon training regime or dietary preferences, as demonstrated in tester feedback
• Tool integration: The assistant integrates with Google services such as Search, Maps, and Lens to inform its answers, providing comprehensive assistance for everyday tasks. This integration allows it to pull real-time information, such as identifying locations or providing directions, enhancing its utility
• Live video and screen sharing: Users can share their screen with Gemini Live to ask questions about what’s displayed or use a live video feed for real-time assistance.

Project Astra outlook

Project Astra’s outlook indicates a transition from a research prototype to broader integration within Google’s ecosystem.

While it is still in the testing phase with a limited number of private testers, the recent rollout of features in Gemini Live suggests that its technology is being adopted to enhance existing AI products. This integration is expected to expand, potentially making Project Astra’s capabilities available to a wider audience in the coming years.

The prototype glasses, represent an exciting frontier for AR and AI, with potential applications in areas like language translation, location memory, and real-time object recognition. However, specific product release dates for these glasses have not been announced, and they remain a technology demonstration at this stage.

Given Google’s aggressive roadmap for AI in 2025, as seen in recent updates, it seems likely that Project Astra will play a significant role in redefining how we interact with technology.

Final thoughts

Project Astra embodies Google’s vision for the future of AI assistants, focusing on natural, context-aware interactions and seamless integration into daily life.

As it transitions from a research prototype to integrated features in products like Gemini Live, it holds the potential to redefine how we interact with technology.

With ongoing testing, Project Astra is poised for significant developments in 2025 and beyond.

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Fusing science with sleep, mattress manufacturers are increasingly using copper materials for two main reasons: copper is an excellent conductor of heat, allowing it to absorb and disperse heat away from the body while you sleep. Plus, copper is antimicrobial, which means it actively prevents the growth of microorganisms like bacteria and mold.

The best mattress for all sleepers provide reliable year-round temperature regulation. However, specialist cooling mattresses help very hot sleepers stay comfortable all night long. In their quest to create the best cooling mattresses, brands are becoming increasingly innovative when it comes to the technology and materials they use to achieve this — enter copper.

Several cooling beds on the market today, such as the Bear Elite Hybrid mattress or newly release Brooklyn Bedding CopperFlex mattress, boast include copper-infused foam as part of their design. But how exactly does copper help keep mattresses work and do all cooling mattresses need it? Let's dive in...

What is copper in mattresses?

Copper is used in mattresses to improve temperature regulation and repel the growth of microorganisms, such as dust mites and mold. Its ability to naturally dissipate heat and repel bacteria, while providing a cooler, cleaner sleep surface, helps improve your overall sleep hygiene.

The metal particles are added to mattresses through various methods, such as weaving copper filaments into the textile fibers or infusing an entire layer of foam with copper.

Besides being cooling and antimicrobial, some mattress manufacturers include copper in a mattress due to its additional wellness benefits, like improved muscle recovery, spinal alignment and pressure relief. This is because copper becomes firmer when compressed with mattress materials, providing more support for the spine. Yet it is still malleable, meaning it will adapt to the shape of the body and cushion all your essential pressure points too.

How does copper keep you cool?

Copper is an element with high thermal conductivity, which essentially means that it heats up quickly but cools down just as fast. Hence it can naturally and quickly absorb and wick away body heat. When it comes into contact with heat it conducts it away from the body and disperses it across the mattress surface to prevent heat build up.

While the best memory foam mattresses will regulate temperatures well, some all foam beds are prone to trapping heat. However, copper infusions combat this tendency, making it easier for heat to flow away from the body, producing a cooling effect.

Cooling mattresses with copper

Copper is used in several cooling mattresses, including our most recommended cooling mattress of the year, the Bear Elite Hybrid. Here are a selection of cooling beds with copper:

• Bear Elite Hybrid mattress
• Brooklyn Bedding CopperFlex Pro Hybrid mattress
• Layla Memory Foam Mattress
• Zinus Cooling Copper Adaptive mattress

Alternatives to copper in cooling mattresses

There are many different design techniques and cooling materials that mattress manufacturers rely upon for temperature regulation.These are five common alternatives to copper for cooling mattresses:

1. Graphite foam

Graphite is another chemical element with high thermal conductivity. Similarly to copper, it is used in mattresses to absorb and dissipate excess body heat, resulting in a cooler and more comfortable sleep environment. Graphite is primarily used in the Zoma Boost Cooling Mattress.

• Read more: What is graphite in a mattress and does your cooling mattress need it?

2. Smart cooling technology

The best smart beds you can shop right now are complete with cutting edge technology targeting common sleep woes, one of which is temperature regulation. So, these bed are complete with water or fan based systems and sensors that track your body temperature and ensure you stay at an optimal sleep temperature all night long, getting the best quality sleep possible.

3. GlacioTex

GlacioTex is a fabric made of fibers with high thermal conductivity that work to transfer heat away from the air and your body. GlacioTex fabric is often used in mattress covers so the bed remains cool to touch. It is found in many top-performing cooling mattresses and mattress protectors including the Brooklyn Bedding Aurora Luxe Hybrid Mattress and Nolah GlacioTex Cooling Mattress Protector.

4. Hybrid design

While some memory foam mattresses are prone to retaining heat, the open structure of the best hybrid mattresses add to a bed's overall breathability. In contrast to trapping heat, air warmed from body heat is able to pass through the open coils of a hybrid mattress, where it can be released. Even without the inclusion of any further cooling technology, this breathable design helps keeps temperatures regulated and prevent overheating.

5. Celliant

Celliant is a thermo-reactive synthetic fiber innovated by a company called Hologenix in 2002, and can be found in sleepwear and upholstery, due to its moisture wicking properties. Celliant is also used is some cooling mattresses, thanks to its ability to capture body heat and convert it into infrared energy, which in turn can help promote physical recovery.

Does every cooling mattress need copper?

As copper is just one of many materials designed to provide cooling in a mattress, not every cooling mattress will use it. GlacioTex, Gel and Celliant are other common cooling materials, while some cooling mattresses uses a combination of some or all of them. Meanwhile, the inclusion of organic materials, such as latex, wool and cotton, naturally provide temperature regulation. For more advice, check out our guide on what to look for when buying in a cooling mattress.

Celliant is just one of the many mattress technologies promising to bring you a cooler, more restorative sleep experience night after night and boost your physical and mental wellbeing.

Sleep is the most underrated recovery tool, flushing toxins out of your brain and giving your muscles time to rest and repair. Therefore, sleeping on the best mattress for your body type and sleep needs is essential to getting the restorative ZZZs your body needs, especially if you lead an active lifestyle. In mattresses, Celliant specifically targets muscle recovery and nighttime hot flushes.

If you're a naturally hot sleeper or active person looking to optimize your sleep, investing in a Celliant-infused mattress in this month's mattress sales could be your perfect sleep solution. But what is Celliant and how does it work? Let's take a closer look.

What is Celliant?

Celliant is a thermo-reactive synthetic fiber innovated by a company called Hologenix in 2002. It's made from a blend of minerals and embedded into fabrics. It is designed to capture body heat and covert it into infrared energy, which comes with health and wellness benefits.

It is often sewn into different textiles including apparel, sleepwear, upholstery, uniforms and medical supplies alongside mattresses to help thermoregulation, blood circulation and tissue oxygenation.

How does Celliant keep you cool and aid recovery?

Human beings are warm-blooded creatures. This means we emit energy as heat. Celliant keeps you cool by absorbing excess body heat and transforming it into infrared energy. The scientific law of energy conservation comes into play here.

This law states that energy can neither be created nor destroyed, only transferred from one form to another. Therefore, the amount of cooling energy the Celliant gives out will depend on how much excess heat your body gives off. This helps your body regulate and balance its temperature depending on your natural thermal tendencies, which is good news for both hot and cold sleepers.

The Celliant also wicks away moisture and dries fabrics quickly, helping hot sleepers manage night sweats and hot flushes as it maintains a cool, dry bed surface.

As it reflects energy back to your body, Celliant also aids muscle recovery. The material has been clinically proven to increase blood circulation and oxygen supply to cells, which helps break down lactic acid built up in muscles during exercise. Essentially, Celliant takes heat energy that would otherwise me lost to your surroundings and recycles it into recovery fuel for muscles.

Cooling mattresses with Celliant covers

Celliant is primarily used in our best cooling mattress of the year, the Bear Elite Hybrid. This premium mattress comes with the option to upgrade to a Celliant cover. In our testing for the Bear Elite Hybrid mattress review, we found the Celliant cover had a mild cooling sensation when touched and the mattress was able to keep our lead tester comfortably cool even during warm July nights. They were able to sleep through the night without being disturbed by sweats or hot flushes.

Celliant is also used in the (currently sold out) Amazon Rivet mattress. Elsewhere, it is woven into mattress pads (found at Allied Home Bedding), bedsheets and nightwear.

5 alternatives to Celliant in cooling mattresses

1. Graphite-infused memory foam

Another cooling mattress known to boost athletic recovery is the Zoma Boost Cooling Mattress, which is built with graphite-infused memory foam. Utilizing the thermal conductivity of this element, graphite foam actively draws excess body heat away from your body and disperses it to keep your sleep surface cool.

2. Smart cooling technology

The best smart beds on the market come with active temperature regulating systems to keep you at an optimal sleep temperature through the night. These systems can be water or air based and they work with smart sensors to measure your body and room temperature and adjust the temperature of your sleep surface accordingly. The Eight Sleep pods are known for their top-rated climate control technology.

3. Breathable materials

When mattress brands are manufacturing cooling mattress profiles, they must think about which materials are naturally cooler than others. Natural mattress fillings, like wool and cotton, are less likely to trap heat than their synthetic counterparts, such as polyester.

This is because natural materials tend to have open-cell structures promoting airflow, while artificial materials have closed-cell structures that tend to trap heat. This is why the best organic mattresses made with organic materials tend to help you sleep cool.

4. GlacioTex covers

GlacioTex is a fabric made of fibers with high thermal conductivity that work to transfer heat away from the air and your body. GlacioTex fabric is often used in mattress covers so the bed remains cool to touch.

Your body naturally cools down when it prepares for sleep, so laying on this cooler sleep surface signals to your body that it's time to wind down, helping you fall asleep faster. GlacioTex is found in many top-performing cooling mattresses and mattress protectors including Brooklyn Bedding Aurora Luxe Hybrid Mattress and Nolah GlacioTex Cooling Mattress Protector.

5. Hybrid construction

While memory foam tends to hold on to heat, the best hybrid mattresses and innerspring mattress are better at regulating temperature. Thanks to open structure of individually encased coils and springs, air can easily flow through these mattresses. Even better, these mattresses offer a good amount responsive support.

Does every cooling mattress need Celliant?

As we've explored here, there are several ways mattresses can help you regulate your body temperature at bedtime and throughout the night. While Celliant is an effective cooling agent in mattresses, with the additional benefit of promoting muscle recovery, it is not compulsory in a cooling mattress.

While it is favoured by leading cooling mattress specialists like Bear, other mattress brands have other methods of helping you achieve cool comfortable sleep.

If you're considering buying a memory foam mattress, we've tested all the latest to find this year's best mattresses, and we can help you decide if this is the right mattress for you by delving deep into the pros and cons of memory foam.

The best memory foam mattresses use quality memory foam — a plush, slow moving, durable material that moulds to your body shape to provide pressure relief and cushioning. The classic memory foam feel is characterized by a plush, sink-in comfort akin to getting a hug from your bed. But looking for a new bed means considering everything you need, from support and comfort, to temperature regulation, durability, and much more.

So, before you dive into our mattress sales to choose your new bed, we'll take you through the advantages and disadvantages of memory foam, to help you decide if this popular material is best for you.

Pros of memory foam mattresses

1. Memory foam provides excellent pressure relief

Originally developed by NASA in the 1960s as a shock-absorbing material that can relieve pressure for pilots, memory foam (also known as polyurethane viscoelastic foam) is a dense material that can mold to the shape of whatever presses against it and then bounce back to its original form when that pressure is removed.

This ability to contour to the body and evenly distribute weight makes memory foam perfect for mattresses, as it cradles the touch points to provide great pressure relief for areas that need it — like the shoulders, knees and hips.

As such, memory foam mattresses are often among the best mattresses for side sleepers we've tested. However, memory foam mattresses can suit back, stomach and combination sleepers too — particularly if they use firmer foams.

2. It excels at motion isolation

If you're a bed sharer who is often woken by your partner tossing and turning, memory foam can help you sleep through the night. Its ability to slowly return to its original shape means memory foam excels at absorbing movement. Slow is the key word here — if one person moves in bed, the memory foam dampens that movement before it transfers across the surface.

When we're reviewing the best mattresses for couples, we test motion isolation using both hands-on experience and a subjective drop test: we drop a weight onto the mattress at certain distances from a wine glass and measure how much the glass wobbles. Less wobble equals better motion isolation. This is an area memory foam mattresses typically perform well. For context, in our Nectar Classic Memory Foam mattress review, this bed scored 5 out of 5 for motion isolation.

3. Memory foam contours to your body

Memory foam is an adaptive material, which means that when you apply the heat and weight of your body to its surface, it will mold to your shape. That feel of sinking into the mattress is what creates the comforting 'hug' sensation memory foam is known for.

Memory foam mattresses are fantastic for sleepers who like to be held by the bed. This adaptive effect can give personalized support to help reduce the risk of waking up with lower back pain or joint pain. Plus, this hug is a cozy feel that some find soothing.

However, your memory foam mattress does need to provide support beneath the comfort foams. You don't want to sink so far into the bed you come out the other side.

4. It's generally very durable

Memory foam mattresses tend to be more durable than traditional spring or hybrid mattresses due to the dense structure of the foam. Coils, even those found in the best hybrid mattresses, will weaken and wear down with frequent use, leading to a sagging, squeaking mattress.

A memory foam mattress should last anywhere between six and 10 years, however, the longevity of your bed does depend on a few factors. The specific density of the memory foam in your mattress is one, since denser foams are more durable. Environmental factors can also have an impact: avoid getting a memory foam mattress wet or too warm.

There are simple steps you can take to ensure a good lifespan for your memory foam mattress. Keeping the mattress clean, regularly rotating it and using the right bed base can all increase longevity.

5. It's a good choice for those with allergies

Memory foam mattresses are a great choice for those who experience allergies, as most memory foams are hypoallergenic. Some top-rated memory foam mattresses, like the Nectar Classic, even have covers with an antimicrobial treatment to increase their ability to protect you against allergens.

In addition, memory foam is naturally resistant to dust mites. Mattresses with springs have open space where allergens can accumulate, but the dense structure of memory foam makes it more difficult for common allergens like dust and pet dander to build-up. As such, those pesky dust mites can't penetrate and fester.

Still, it's important to clean your memory foam mattress on a regular basis, including vacuuming your mattress at least once a week to remove any build-up of dead skin cells, sweat, body oils, dust and dander. And it's always worth investing in one of the best mattress protectors, for an extra layer of protection.

Cons of a memory foam mattress

1. Memory foam typically traps heat

The dense structure that makes memory foam durable and so great at minimizing motion transfer also has a downside. Thick foams can retain heat, which means a memory foam mattress isn't necessarily ideal for hot sleepers.

Hybrid and innerspring mattresses have coils that allow air to pass through and cool down, but memory foam's density doesn't give room for that same level of air circulation. The contouring nature of the foam also means that your body is more likely to trap warmth between you and the mattress.

That said, memory foam has evolved throughout the years and many brands have adapted their memory foam mattresses for better temperature regulation. For example, in our Cocoon by Sealy Chill mattress review we found this all-foam bed sleeps cool thanks to its phase change material cover.

But even with cooling tech, most memory foam beds aren't going to rival the best cooling mattresses. If you are an exceptionally hot sleeper, consider one of those instead.

2. It's prone to off-gassing

Many of the best mattresses in a box are memory foam, as this material is easy to compress and roll. When you unbox the mattress, the memory foam will gradually spring back into shape. But there might be an unwelcome side effect...

Unboxing any mattress comes with off-gassing. This is the term used to describe the smell when volatile organic compounds (VOCs) from the synthetic materials in the mattress are released. Foams are prone to off-gassing, with cheaper foams often smellier due to their lower quality construction.

While it usually dissipates within a few hours and it isn't dangerous, off-gassing can be overwhelming, especially if you’re sensitive to smell or have respiratory problems.

If you do have a sensitive nose, we recommend picking a mattress with certifications such as CertiPUR-US, GREENGUARD Gold, OKEO-TEX and eco-INSTITUT, which means your bed is free from any toxic chemicals and less likely to off-gas. And open a window when it's time to unbox.

3. Memory foam mattresses have weaker edge support

If you want to sleep right up to the edge of your bed or use its sides to help you get in and out, memory foam mattresses can prove problematic. They typically lack strong edge support because of the cushioning properties of the foam.

While hybrid or innerspring mattresses use coils for firmness and stability — often including a stronger coil perimeter for additional support — it's trickier to create a supportive edge with foam. You might notice that when you sit on the edge, you sink deep into the mattress. This is more noticeable with cheaper all-foam beds.

However, poor edge support isn't a given for memory foam mattresses. In our Siena Memory Foam Mattress review, we noted this affordable all-foam bed is strong at the edges, keeping us supported no matter how close we sleep to the sides.

4. It can have too much sink for some sleep styles

While memory foam mattresses generally offer the right kind of pressure relief for side sleepers, those who prefer sleeping on their back or stomach may find they don't get firm support they need.

Stomach sleepers and back sleepers need sturdy support at the lower back and hips, to keep the lumbar region from sinking too deeply into the mattress. On a softer memory foam bed, you might find your spine is uncomfortably out of alignment. However, there are firmer memory foam mattresses out there, like the Plank Firm. In our Plank Firm mattress review we rated this firm all-foam design among the best mattresses for stomach sleepers.

Finally, memory foam beds are rarely among the best mattresses for heavy people, as the more pressure applied to the foam, the more the foam sags. If you weight over 250lbs and want an all-foam mattress, make sure it has an enhanced weight capacity.

5. Memory foam needs an adjustment period

Getting a new bed is exciting, and you're probably dreaming of good sleep from night one. But there's always an adjustment period for a mattress, and with a memory foam mattress, it might take several weeks to get used to your new bed.

Memory foam can often feel firmer than expected when you first unpack, as the foam will gradually soften over time as it reacts to body heat, pressure and your specific body shape.

And if you’re used to sleeping on a hybrid or innerspring mattress with a bouncy, responsive feel, then memory foam can take some time to adapt to. This is why it’s important to always choose a mattress that has a good sleep trial, so that you have plenty of time to get used to the new feel of memory foam.

Be it night sweats, a snoring partner or health curiosity, there are many reasons why you might be considering investing in a smart bed. Complete with state-of-the-art technology, you can't be surprised that smart bed systems come with a hefty price tag, even after discounts are applied.

But sleeping on the best mattress for your sleep style and body type is sure to bring you blissful rest. And if you have particular difficulties sleeping, a specialized smart bed with world-class technology may be just what the sleep doctor ordered.

I've tested a leading smart mattress, researched sleep tech and tracked smart bed deals over the past six months, learning exactly what a smart bed can offer and who they can help. Here's what you should know before making the big purchase in the Presidents' Day mattress sales...

What is a smart bed?

We categorize the best smart beds as bed bases, mattress covers or complete AI mattresses that use high-end technology to help you sleep. They are designed to allow you to customize your bed through adjustable positioning, customizable firmness levels and climate control systems. Plus they use sensors to track your sleep and various aspects of your health to respond to your sleep needs.

Working to improve your sleep quality and quantity, they track your heart rate, breathing, body temperature, movement and sleep cycles. Smart beds can also calculate your bedtime, wake-up time and sleeping position and provide personalized sleep reports.

These beds are either fully app-controlled, remote-controlled or use a mix of both, offering manual and responsive mattress customization.

5 things to consider before buying your first smart bed

1. What's your budget?

Laced with cutting-edge technology and designed by leading sleep scientists, no smart bed is particularly cheap. That said, there is a broad price range out there including more budget friendly options.

Smart beds range in price from just under $600 (Sleep Number's most affordable model, the c1 smart mattress, starts at $599 MSRP) to over $18,000 — a split California king Tempur-ActiveBreeze smart bed will set you back a whopping $18,596 at MSRP. Hence they are investment purchases so you’ll want to be sure you’re getting good value for money.

Sleep Number is best known for its affordable smart bed options. Their entry-level smart mattress range goes up to $1,899 for a 9" tall queen size. For this you will get manual and automatic adjustable firmness and in-bed sleep tracking, but no smart climate control.

This sits around the same price point as our #1 mattress of the year, the Saatva Classic, which is a luxury mattress that comes in two heights (11.5" or 14.5") and three comfort levels (plush soft, luxury firm and firm). Ultimately, you must ask yourself what you can afford and what you want to receive from it. Do you want to prioritize sink-in, luxury comfort or high-end sleep tracking technology? You can get both, but it will cost you.

2. What sleep woes are you hoping to tackle?

Different smart beds have different specialities tackling various sleep disruptors. For example, Eight Sleep specialize in dual, active temperature regulation. Their pods have a water-based thermal control system that tracks and responds to your body temperature through the night to keep you at an optimal sleep temp. This is a dream for hot sleepers plagued by night sweats or hot flushes looking for the best cooling mattresses.

Meanwhile, all Sleep Number smart beds excel in dual adjustable firmness, meaning you can customize the feel of them, making them a good option for people with sensitive joints that need extra pressure relief or couples with different body weights and sleep styles.

Smart beds with adjustable head positioning like the Tempur-Pedic Tempur-Ergo smart base can mitigate snoring and even help you manage symptoms of sleep apnea. Undoubtedly, a smart bed is a worthy investment if your partner's snoring is sending you towards a sleep divorce.

Additionally, lined with sleep tracking sensors in contact with every part of your body, smart beds are said to give the most accurate sleep metrics, which is great for anyone looking to get really clued up on their sleep health. But if you just want to get an insight into how day-to-day lifestyle choices affect your sleep quality, a wearable sleep tracker like a smart watch or the Oura Ring are the next best options.

3. Do you want to keep your existing mattress or replace it?

Many ‘smart beds’ aren’t actually complete mattresses but rather mattress covers or bed bases that fit over or sit under a separate or existing mattress. For example, Eight Sleep pods are smart mattress covers that fit over 10" to 16" mattresses, while the Tempur-Pedic Tempur-Ergo is a smart base that fits between a mattress and bed frame.

This means you need to pair these smart bed components with a top-performing mattress to get the most benefit, comfort and support from them. Your existing mattress might do the trick if it is within its 10 year life span, but if your mattress is getting lumpy and bumpy or sagging, you should take these as signs that it needs upgrading. Of course, this incurs an extra cost alongside your smart bed.

Alternatively, you can get all smart features wrapped up in a complete new mattress if you're willing to fork out just short of $4,700 on the Bryte Balance smart bed and adjustable base set up.

4. Are you willing to pay a subscription fee?

Some leading smart beds like Eight Sleep require you to pay an additional subscription fee to access all features. The Eight Sleep subscription fee starts at $17 per month and allows you to access sleep tracking metrics and reports and set a sleep schedule to make use of the vibration alarm feature.

Without this subscription, you can only adjust the temperature of the bed. In which case, you'd be better off buying a much cheaper cooling mattress pad like Sleep Number's DualTemp Layer ($999 now and if you buy one you get one 50% off). Ultimately, an Eight Sleep pod isn't worth the costs if you don't have this subscription. So, if this celebrity-adorned smart bed is the one you want, you'll need to factor in a mattress subscription to your list of monthly bills.

5. Are you confident using a smart phone?

Most smart beds (with the exception of the Saatva Solaire, our recommended smart bed for back pain and seniors) are operated via a compatible app where you can access your sleep metrics and sleep coaching features. Hence, we advise you only invest in a smart bed if you are tech-savvy enough to manage smart phone software, Bluetooth connectivity and the occasional, inevitable technical hiccup.

It's also worth considering whether you are comfortable with your mattress collecting and storing your personal data and sleep health metrics. Remember it will track everything from your overnight breathing rate to your sleep schedule. And you will need to give personal details when making an account with your chosen sleep tech brand.

Is Presidents' Day a good time to buy a smart bed?

Smart bed mattress sales coincide with usual mattress sales we see throughout the year, meaning Presidents' Day is in fact one of the best times to buy a smart bed. That said, current discounts aren't quite as sweet as those we saw around Black Friday.

Nonetheless, leading smart bed retailers, including Tempur-Pedic, Eight Sleep and Sleep Number, have sales live right now. Tempur-Pedic mattress sales are knocking up to $1,000 off their premium smart beds, the Eight Sleep mattress sales are offering savings of up to $150 and the Sleep Number sales are slashing a huge $3,799 off select mattresses.

3 smart bed deals to shop this Presidents' Day

Mattresses in a box are hugely convenient (and comfy) but flattening and rolling a bed doesn't look like the best thing for mattress longevity. The good news is that once expanded a mattress in a box can last just as long as a traditional, unrolled mattress. So how long should a mattress in a box last?

We expect a good quality mattress to last for around six to 10 years, and the best mattresses of 2025 will keep you comfortable night after night (after nights.) The best mattresses in a box have a similar longevity, although if you keep the bed in a box for too long, you do risk damaging the interior layers.

Thinking of buying a boxed bed in the Presidents' Day mattress sales? In this guide we'll break down how long a mattress in a box lasts for, plus what you can do to increase the lifespan of your bed (our first tip: take it out of the box.)

How long should a mattress in a box last?

The average mattress in a box will last for around six to 10 years, although some can last for longer. The lifespan of your mattress depends on several factors — including how well you care for it — but the type of mattress is a key aspect.

Material and build quality also impact mattress durability. There are many mattress in a box brands online but they can't always be trusted to deliver a good quality model. We recommend reading mattress reviews before choosing a bed. If you can't find reviews (or the reviews aren't particularly complimentary), opt for another sleep brand.

Here's the expected lifespan of different mattress in a box types:

Memory foam mattresses in a box

The best memory foam mattresses typically last around 10 years. Memory foam is a dense and durable material, which contributes to this increased lifespan. When the foam starts to dip and sag, this is an indicator your all-foam mattress needs to be replaced.

If your memory foam mattress has prominent dips after unrolling and expanding, this can be a sign of a manufacturing defect. However, these indentations also occur if you leave the mattress in the box for too long (which we'll discuss more below.)

Hybrid mattresses in a box

A hybrid mattress will last around six to 10 years, with the best hybrid mattresses towards the upper end of this scale. Although boxing a mattress can seem like a rough process, the coils should simply spring back into place when unwrapped. Hybrid mattresses feature both springs and foams, but it's creaking coils that are often the earliest indicator your mattress is past its best.

Latex mattresses in a box

Latex mattresses are often the most resilient bed type, as the best organic mattresses use strong, durable natural latex foams to create cushioning. Good latex mattresses can last for 15 to 25 years, so while they generally cost more upfront, they can pay off with many years of support and comfort.

Innerspring mattresses in a box

Innerspring or traditional mattresses are built with a simple coil support. They tend to be the cheapest mattresses on the market, but on the flip-side, they're also the least durable. After five to seven years you're likely to notice the springs are squeaking and you're losing support.

Do traditional mattresses last longer than mattresses in a box?

The primary difference between a mattress in a box vs a traditional mattress is the packing and delivery method. Boxed mattresses are flattened, vacuum packed and rolled, while traditional mattresses are delivered flat. This packing process should have no impact on longevity.

A bed in a box and a traditional mattress of comparable quality should last for a similar amount of time. However, as traditional mattresses tend to be luxury mattresses, while many cheap mattresses come rolled in a box, flat beds might have the better longevity overall.

But if you're wondering how long your mattress will last, the packing process is significantly less important than mattress type, build quality and overall care. Unless you leave your mattress in the box...

How long can a mattress stay in a box?

A mattress in a box should be removed from its packaging as soon as possible after delivery. The mattress should then be placed on a suitable bed frame and left to expand for several hours — possibly days — before being slept on.

The number one mistake after buying a mattress in a box is leaving it in its packaging. The tight compression can, over time, cause the materials to degrade. In some cases, you'll notice dips and indentations in your mattress immediately. However, it might take longer for the problem to appear, with sagging more prominent along the roll lines than elsewhere on the bed.

Each mattress brand has its own recommendation for the maximum amount of time a roll-up mattress can stay in a box, but as a general rule, it should be no longer than three to four weeks after delivery.

Be aware that leaving a bed in its box for too long can risk voiding the mattress warranty. Plus, the longer the mattress stays in its box, the less time you have left in the sleep trial.

How to help your mattress in a box last longer

The first thing you can do to support the lifespan of your mattress in a box is unpack it as soon as possible after delivery. Once that's taken care of, here are some tips and tricks for keeping your mattress in good condition for longer:

• Wait for the mattress to expand before using it: Sleeping on a mattress that hasn't fully expanded can damage the interior. It can take several days for a mattress to expand, but a little bit of patience can pay you back in years of support.
• Use a mattress protector: Once your mattress in a box has expanded, add a mattress protector. Easy to remove and wash, these act as a barrier between stains, spills, sweat and your bed.
• Choose a mattress that's right for your body type: Most mattresses in a box (as well as traditional mattresses) have a weight capacity of around 500lbs. If you or your partner have a bigger build, investing in one of the best mattresses for heavy people can prevent premature sagging.
• Pick a sturdy bed base: The best bed frames and bases provide support to the mattress above. Check the manufacturer's recommendations for the right type of bed base for your mattress.
• Regularly air the mattress: When you're changing your bedding, leave the mattress bare for a few hours to give it a chance to breathe, allowing dust and moisture to dissipate.
• Add the bed to your cleaning routine: We have plenty of advice on how to clean a mattress, but perhaps the most important tip for longevity is to make mattress cleaning a regular part of your routine.

Signs your mattress in a box needs replacing

We recommend buying a new mattress every six to 10 years, which is roughly how long a mattress in a box should last. After this time, your bed is likely to start showing signs of wear. These are some common signs your mattress needs replacing:

• You've started waking up with aches and pains.
• It takes you a long time to get comfortable at night.
• Your mattress has started to turn yellow with age.
• Your mattress has lumps (or indentations)
• The springs are creaking — and even poking through
• You sleep better in any other bed.

If it's time to replace your mattress in a box, our number one piece of advice is to choose a bed with a sleep trial. This allows you to test the bed at home to see if it suits your sleep style. And while its hard to determine durability during this testing period, you can generally get a feel for the build quality.

If you have sleep apnea, you might be wondering if a smart mattress can help manage symptoms. We put that question to Dr Chelsie Rohrscheib, neuroscientist and head sleep expert at home sleep apnea testing company Wesper.

Sleep apnea is a sleep disorder characterized by your breathing stopping and starting during the night. So while sleeping on the best mattress for your sleep style and body type usually result a quality night's sleep, sleep disorders like sleep apnea may require a more specialized bed.

Designed with cutting edge technology, the best smart beds allow you to personalize your sleep space to target certain sleep needs and get better rest. Below, Dr Rohrscheib walks us though why investing in a smart bed could help manage sleep apnea symptoms. Plus, what features you should look out for.

Granted, smart beds aren't particularly cheap; world-class technology comes with a premium price tag to match. But this year's Presidents' Day mattress sales are here, bringing great deals from leading brands including Sleep Number and Tempur-Pedic, making it a great time to invest.

What is a smart bed?

Smart beds are mattresses or mattress covers that incorporate advanced technology to help you achieve the most optimal environment for sleep. They are primarily known for sleep quality tracking, ultimate comfort and convenience.

Their features include adjustable firmness, temperature regulation, heart rate monitoring, snoring detection and sleep cycle tracking. They allow you to customize your bed to find your ideal sleeping position, firmness level and sleep temperature, while integrated sensors measure your sleep metrics and produce nightly sleep reports, which you can access via compatible apps. You can also pair them with smart bed bases which allows the mattress to change positions.

How a smart bed can help sleep apnea

Monitors breathing

Sleep apnea is a sleep disorder affecting your ability to breathe consistently throughout the night. Smart beds are laced with sensors that track your heart rate, breathing rate and oxygen levels through the night. Keeping an eye on your nightly breathing metrics can help you identify sleep apnea episodes and measure how severe they are. It can also help you identify triggers that worsen your sleep apnea symptoms.

Most smart bed systems are complete with sleep tracking tech. Sleep Number's Sleep IQ technology tracks breathing and is built into their smart mattresses, while Eight Sleep's smart mattress covers are lined with heart and breathing rate sensors and Tempur-Pedic's Sleeptacker-AI monitors how many breaths you take per minute.

"Individuals with sleep apnea experience long pauses in their breathing at night that disrupt the flow of oxygen and reduce their blood oxygen saturation, leading to very poor sleep quality," Dr Rohrscheib explains. "Smart beds that track respiration and breathing quality may be useful to patients with sleep apnea that want a way to track their disorder."

Adjustable positioning

Smart beds with adjustable head positioning, like Tempur-pedic's Tempur-Ergo smart power base and the Eight Sleep Pod 4 Ultra, help sleep apnea by allowing you to sleep in an elevated position. "Sleeping with your head elevated or sleeping at an incline can help to reduce the upper airway blockages that cause sleep apnea," Dr Rohrscheib explains.

Smart beds with automatic snore response are even more beneficial as they adjust your head position automatically as soon as snoring is detected through the night for easier breathing.

Temperature regulation

Hot temperatures can worsen sleep apnea symptoms by making it harder to breathe during sleep. Heat can cause tissues in the throat to swell, potentially leading to more frequent airway obstructions.

Dr Rohrscheib explains: "When the body overheats during sleep, it triggers frequent awakenings and lighter sleep stages, which can increase the number of respiratory events."

Smart beds with temperature regulating air or water systems track your body and room temperature throughout the night and adjust accordingly to keep you at an optimal sleep temperature. This stops you from overheating and reduces the chances of airways blockages. Many of the best cooling mattresses are smart beds for this reason.

Other ways to manage sleep apnea

If you suspect your have sleep apnea, you should always consult with your doctor for a formal diagnosis and guidance on the best course of treatment. Sleep apnea treatments usually include CPAP masks or mouthguards. Below are some ways to manage the symptoms in addition to medical intervention.

1. Gentle exercise

We all know that moving your body is pivotal to longevity and maintaining good health. A recent study found physical activity is a preventive measure for sleep apnea, and it needn't be intense activity.

The research suggests a daily 20-minute walk can reduce your risk of sleep apnea by 10% – and reduce the severity of Obstructive Sleep Apnea overall if you have already been diagnosed. So, if sleep apnea is keeping you up at night, pull on your walking shoes and get your steps in.

2. Lifestyle changes

Alongside exercise, avoiding alcohol and smoking and maintaining a healthy weight can reduce sleep apnea symptoms. Studies have repeatedly shown a correlation between sleep apnea and alcohol consumption. This is because alcohol can slow down breathing and relaxes muscles in the airway, leading to blockages.

Unsurprisingly, smoking inflames the throat, also constricting airways. Furthermore, being overweight means there's excess fat deposits in the neck, which can block the upper airway during sleep. So, a balanced diet and active lifestyle are key to avoiding sleep apnea.

3. Practice good sleep hygiene

Here we mean hygiene in terms of keeping your sleep space clean as well as creating and following healthy sleep habits that can help improve your sleep quality. A clean sleep environment free of dust mites and other allergens will promote healthy breathing through the night.

Dr Rohrscheib also recommends "keeping the room cool and humidified to promote better airway health." She says: "If the bedroom is overly hot and stuffy, this can lead to airway drying, which may make breathing worse."

Additionally, maintaining a consistent sleep schedule where you go to sleep and wake up at the same time each day and establishing a relaxing nighttime routine free of screens will help regulate your circadian rhythm, promoting more restful sleep. Better quality sleep can enable better airway management, reducing the frequency of sleep apnea episodes.

• Read more: Sleeping on the Eight Sleep Pod 4 has taken my sleep score from 59 to 91 — here's how

DeepSeek is a Chinese AI startup with a chatbot after it's namesake. Founded in 2023 by Liang Wenfeng, headquartered in Hangzhou, Zhejiang, DeepSeek is backed by the hedge fund High-Flyer.

DeepSeek's mission centers on advancing artificial general intelligence (AGI) through open-source research and development, aiming to democratize AI technology for both commercial and academic applications. The company focuses on developing open-source large language models (LLMs) that rival or surpass existing industry leaders in both performance and cost-efficiency.

Here's all the things you need to know about this new player in the global AI game.

DeepSeek Latest News

• Microsoft is bringing DeepSeek R1 models to Windows 11 Copilot+ PCs
• It doesn't matter if DeepSeek copied OpenAI — the damage has already been done in the AI arms race
• Is DeepSeek safe to use?
• I tested ChatGPT vs DeepSeek with 7 prompts — here’s the surprising winner

What are DeepSeek's AI models?

DeepSeek-V3: Released in late 2024, this model boasts 671 billion parameters and was trained on a dataset of 14.8 trillion tokens over approximately 55 days, costing around $5.58 million. Benchmark tests indicate that DeepSeek-V3 outperforms models like Llama 3.1 and Qwen 2.5, while matching the capabilities of GPT-4o and Claude 3.5 Sonnet. Its architecture employs a mixture of experts with a Multi-head Latent Attention Transformer, containing 256 routed experts and one shared expert, activating 37 billion parameters per token.

DeepSeek-R1: Released in January 2025, this model focuses on logical inference, mathematical reasoning, and real-time problem-solving. It was trained using reinforcement learning without supervised fine-tuning, employing group relative policy optimization (GRPO) to enhance reasoning capabilities. This model achieves performance comparable to OpenAI's o1 across various tasks, including mathematics and coding.

How do I get access to DeepSeek?

DeepSeek's AI models are available through its official website, where users can access the DeepSeek-V3 model for free. Additionally, the DeepSeek app is available for download, providing an all-in-one AI tool for users.

Here's a deeper dive into how to join DeepSeek.

How does it compare to other models?

DeepSeek's AI models are distinguished by their cost-effectiveness and efficiency. For instance, the DeepSeek-V3 model was trained using approximately 2,000 Nvidia H800 chips over 55 days, costing around $5.58 million — substantially less than comparable models from other companies. This efficiency has prompted a re-evaluation of the massive investments in AI infrastructure by leading tech companies.

As a reference, let's take a look at how OpenAI's ChatGPT compares to DeepSeek. For example, OpenAI keeps the inner workings of ChatGPT hidden from the public. DeepSeek, in contrast, embraces open source, allowing anyone to peek under the hood and contribute to its development.

This fosters a community-driven approach but also raises concerns about potential misuse.

Both excel at tasks like coding and writing, with DeepSeek's R1 model rivaling ChatGPT's latest versions. However, DeepSeek's affordability is a game-changer.

Developed at a fraction of the cost, it demonstrates that cutting-edge AI doesn't have to break the bank.

ChatGPT offers a free tier, but you'll need to pay a monthly subscription for premium features. DeepSeek, on the other hand, believes in democratizing access to AI. This has fueled its rapid rise, even surpassing ChatGPT in popularity on app stores. Giving everyone access to powerful AI has potential to lead to safety concerns including national security issues and overall user safety.

ChatGPT is a complex, dense model, while DeepSeek uses a more efficient "Mixture-of-Experts" architecture. This allows it to punch above its weight, delivering impressive performance with less computational muscle.

DeepSeek operates under the Chinese government, resulting in censored responses on sensitive topics. ChatGPT, while moderated, allows for a wider range of discussions. This raises ethical questions about freedom of information and the potential for AI bias.

DeepSeek's arrival has sent shockwaves through the tech world, forcing Western giants to rethink their AI strategies. However, its data storage practices in China have sparked concerns about privacy and national security, echoing debates around other Chinese tech companies.

ChatGPT and DeepSeek represent two distinct paths in the AI environment; one prioritizes openness and accessibility, while the other focuses on performance and control. Their contrasting approaches highlight the complex trade-offs involved in developing and deploying AI on a global scale.

Is DeepSeek's technology open source?

Yes, DeepSeek has fully open-sourced its models under the MIT license, allowing for unrestricted commercial and academic use. This commitment to openness contrasts with the proprietary approaches of some competitors and has been instrumental in its rapid rise in popularity.

DeepSeek shows that open-source labs have become far more efficient at reverse-engineering. Any lead that U.S. AI labs achieve can now be erased in a matter of months. This is a serious challenge for companies whose business relies on selling models: developers face low switching costs, and DeepSeek’s optimizations offer significant savings.

What impact has DeepSeek had on the AI industry?

DeepSeek's advancements have caused significant disruptions in the AI industry, leading to substantial market reactions. The Chinese AI startup sent shockwaves through the tech world and caused a near-$600 billion plunge in Nvidia's market value.

The unveiling of DeepSeek’s V3 AI model, developed at a fraction of the cost of its U.S. counterparts, sparked fears that demand for Nvidia's high-end GPUs could dwindle.

This concern triggered a massive sell-off in Nvidia stock on Monday, resulting in the largest single-day loss in U.S. corporate history. The ripple effect also impacted other tech giants like Broadcom and Microsoft.

However, the panic proved short-lived. Nvidia's stock bounced back by almost 9% on Tuesday, signaling renewed confidence in the company's future. Experts point out that while DeepSeek's cost-effective model is impressive, it doesn't negate the crucial role Nvidia's hardware plays in AI development. In fact, the emergence of such efficient models could even expand the market and ultimately increase demand for Nvidia's advanced processors.

DeepSeek's breakthrough has seen mixed reactions. While Microsoft and OpenAI CEOs praised the innovation, others like Elon Musk expressed doubts about its long-term viability. Nvidia itself acknowledged DeepSeek's achievement, emphasizing that it aligns with U.S. export controls and shows new approaches to AI model development.

It’s clear that the crucial "inference" stage of AI deployment still heavily relies on its chips, reinforcing their continued importance in the AI ecosystem. The past few days have served as a stark reminder of the volatile nature of the AI industry. Disruptive innovations like DeepSeek can cause significant market fluctuations, but they also demonstrate the rapid pace of progress and fierce competition driving the sector forward.

How does DeepSeek recruit its talent?

DeepSeek focuses on hiring young AI researchers from top Chinese universities and individuals from diverse academic backgrounds beyond computer science. This strategy aims to diversify the knowledge and abilities within its models.

Has DeepSeek faced any challenges?

Yes, DeepSeek has encountered challenges, including a reported cyberattack that led the company to limit new user registrations temporarily. Despite these issues, existing users continued to have access to the service.

Additionally, tech giants Microsoft and OpenAI have launched an investigation into a potential data breach from the group associated with Chinese AI startup DeepSeek. The probe surrounds a look into the improperly acquired data from OpenAI's technology.

This investigation was sparked when Microsoft's security researchers observed what they believe to be DeepSeek-linked individuals extracting a substantial amount of data through OpenAI's application programming interface (API) in the fall of 2024.

The scale of data exfiltration raised red flags, prompting concerns about unauthorized access and potential misuse of OpenAI's proprietary AI models. Implications of this alleged data breach are far-reaching.

OpenAI, known for its ground-breaking AI models like GPT-4o, has been at the forefront of AI innovation. Its technology, accessible through APIs, has become a cornerstone for numerous applications across various industries. These APIs allow software developers to integrate OpenAI's sophisticated AI models into their own applications, provided they have the appropriate license in the form of a Pro subscription of $200 per month.

The potential data breach raises serious questions about the security and integrity of AI data sharing practices. As AI technologies become increasingly powerful and pervasive, the protection of proprietary algorithms and training data becomes paramount.

Are there concerns regarding DeepSeek's AI models?

Some sources have observed the official API version of DeepSeek's R1 model uses censorship mechanisms for topics considered politically sensitive by the Chinese government.

For example, the model refuses to answer questions about the 1989 Tiananmen Square protests and massacre, persecution of Uyghurs, or human rights in China. Additionally, there are fears that the AI system could be used for foreign influence operations, spreading disinformation, surveillance, and the development of cyberweapons for the Chinese government.

How has DeepSeek affected global AI development?

DeepSeek's rapid rise and technological achievements have prompted discussions about the global AI race, with some viewing its success as a "Sputnik moment" for the AI industry. This term suggests a significant shift in technological leadership, leading to reflections on the balance of innovation between China and Western countries

What are DeepSeek's future plans?

Currently, DeepSeek is focused solely on research and has no detailed plans for commercialization. This focus allows the company to concentrate on advancing foundational AI technologies without immediate commercial pressures.

Right now no one truly knows what DeepSeek’s long-term intentions are. DeepSeek appears to lack a business model that aligns with its ambitious goals. Unlike major US AI labs, which aim to develop top-tier services and monetize them, DeepSeek has positioned itself as a provider of free or nearly free tools — almost an altruistic giveaway. While this approach could change at any moment, essentially, DeepSeek has put a powerful AI model in the hands of anyone — a potential threat to national security and elsewhere.

DeepSeek’s rise demonstrates that keeping advanced AI out of the hands of potential adversaries is no longer feasible. As Anthropic co-founder Jack Clark noted, “DeepSeek means AI proliferation is guaranteed.”

More from Tom's Guide

• Is DeepSeek a national security threat? I asked ChatGPT, Gemini, Perplexity and DeepSeek itself
• 7 genius chatbot prompts that will instantly boost your ideas
• I tested DeepSeek vs Claude in 5 moral tests — here’s the surprising winner

An increasingly popular cooling mechanism in mattresses is phase change material (PCM), a substance that absorbs and releases heat to regulate your body temperature. Hot flushes and night sweats are two of the biggest disruptors of sleep. In fact, research shows 43% of Americans report occasionally feeling too hot when sleeping and 14% say they're too hot most of the time.

We've slept on some seriously comfortable beds while pulling together our best mattress of the year guide. But no matter how cushioning or supportive a mattress is, if it doesn't have specialized cooling technology, its no good for hot sleepers. Which is why the cooling mattress market is expanding and brands are using more scientific methods and materials like PCM to bring people cooler, more comfortable sleep.

If you're in the market for a cooling solution in this month's mattress sales, here's what you need to know about PCM and how it can help you keep cool through the night.

What is phase change material?

Phase change material (PCM) is a substance that can adsorb and release heat as it changes state from a solid to a liquid state. When used in a mattress, the material is usually found in the top layers, either blended directly into the comfort foam or sewn into the fabric of the mattress cover to make sure it is in close contact with the body for the best temperature regulation.

It absorbs excess body heat when you get warm during the night, holds it, and then releases back to your body when you cool down. PCM has many versatile uses. Alongside mattresses, it is used in sweat-proof clothing, energy-efficient buildings and medical supplies.

Cooling mattresses with PCM

Many of this year's best cooling mattresses use PCM as part of their cooling mechanisms to help deliver a more comfortable sleep experience. Below are the top-performing mattresses utilizing PCM:

• Bear Elite Hybrid mattress
• Cocoon by Sealy Chill mattress
• Brooklyn Bedding Aurora Luxe mattress
• GhostBed Luxe mattress
• Tempur-Pedic Tempur-Breeze mattress

How does PCM keep you cool?

When your body temperature rises during the night, the PCM in the mattress absorbs heat, drawing it away from your body as it changes from a solid to a liquid state. When your body cools down, the PCM releases this stored heat, solidifying again. Mattresses with PCM essentially act like a heat reservoir to maintain a consistent ideal sleep temperature.

While this sounds a lot to be going on in your bed while you sleep, you won't feel the material changing state. You simply sleep peacefully while your mattress does the work of regulating your body temperature, preventing you from getting too hot or too cold through the night.

Our core body temperature drops at night, which is a key signal to our bodies to fall asleep and stay asleep. If our temperature rises, we're more likely to wake up. This is why PCM can help you sleep through the night.

PCM alternatives in cooling mattresses

1. Celliant

While PCM changes state, Celliant is a synthetic fiber that converts body heat into infrared energy. This energy is then reflected back into the body to improve thermoregulation and, in turn, aid restful sleep and promote wellbeing.

Celliant also increases blood circulation and oxygen supply to cells, which enhances muscle recovery. Plus, it wicks away moisture and dries fabrics quickly, which equals a more comfortable sleep for hot sleepers. Our no #1 cooling mattress of the year, the Bear Elite Hybrid, is known for its use of Celliant in the optional mattress cover.

2. Smart cooling tech

With temperature being one of the most common sleep woes, when sleep tech brands started building smart beds, temperature control was unsurprisingly one of their main concerns and along came water and air based smart cooling systems.

Now, many of the best smart beds offer dual climate control and active temperature regulation, including the Eight Sleep Pods, Tempur-Pedic Tempur-ActiveBreeze, the Sleep Number ClimateCool and Bryte Balance smart bed. These smart mattresses and mattress covers are laced with sensors that track your body temperature through the night and adjust accordingly.

3. Copper-infused foam

Unlike breathable hybrid mattress models, memory foam mattresses typically hold on to heat, creating a stuffy sleep environment for hot sleepers. But these sleepers may still crave the hugging cloud-like comfort and pressure relief offered by all-foam mattresses. Therefore, the brands behind the best memory foam mattresses have found science-backed cooling solutions.

One of which is infusing foam with elements that have high thermal conductivity, like copper. When copper particles are embedded in mattresses, they can act as a conduit to draw heat away from your body. The Nectar Premier Copper is the leading mattress using this cooling method.

• Read more: What is graphite in a mattress and does your cooling mattress need it?

How much do mattresses with PCM cost?

Just because a mattress features clever materials like PCM, it does not mean that it will be extortionate. There are plenty of budget cooling mattresses with PCM, alongside more luxury options.

Our best budget cooling mattress, the Cocoon by Sealy Chill, features memory foam made with phase change material, providing a strong balance of heat dissipation and contouring. This mattress is almost always discounted in Cocoon by Sealy mattress sales. It is now 35% off, bringing a queen to a bargain $699 (was $1,079) and you get a free sleep bundle too.

If you're looking for more luxury, at the other end of the budget spectrum there's the Tempur-Pedic Tempur-Breeze. This plush mattress features the brand's specialist NASA-developed Tempur-Material which uses PCM to absorb excessive heat and promote airflow. But this innovation comes at a cost. A queen size will set you back $4,599 at MSRP where it currently sits.

In the middle sits the Bear Elite Hybrid, the Brooklyn Bedding Aurora Luxe and the GhostBed Luxe costing $1,614, $1,398.75 and $1,498 respectively for a queen size in this month's mattress sales.

• Read more: What is Tencel fabric and how does it keep you cool?