With homes in the UK acting like brick ovens and soaring energy bills leaving many in the US hesitant to blast the AC, the summer heatwaves are set to ruin your sleep. You need a way to cool down before bed so you don't spend the next few months sweaty, sticky and sleep deprived.

Your internal body clock relies several signals to fall asleep and one of them is temperature — your core needs to drop around 2°F / 1°C for you to drift off. But when your room is too warm, your body is unable to disperse heat efficiently. This leads to tossing and turning, which in turn causes cortisol levels to spike, leaving you vulnerable to 3 a.m. wake ups.

But a refreshing bedtime drink such as our Iced Summer Sleep Tea can help your body cool naturally, so you fall asleep fast even in a heatwave. Created by Claire Davies, Sleep Editor and Certified Sleep Science Coach, here we'll explain why this tea works, plus everything you need to make it.

How a bedtime iced tea helps you fall asleep fast in a heatwave

Our bedtime tea takes a three step approach to creating the perfect conditions to sleep in a heatwave.

First, it's cooling (both literally and mentally.) Served over ice, this tea cools the throat to provide immediate relief from the hot weather.

The menthol in the peppermint also makes you think you're cooler (without the shock of ice water.) By triggering the TRPM8 sensors in your mouth, menthol tells your nervous system that you're physically cold.

Second, it's hydrating. Slowly sipping a cooling drink replaces the fluids you've lost through sweating, keeping your body hydrated during the night. This helps you wake up energized and without the classic "heatwave headache" that comes from an under-hydrated system.

Third, it's full of sleep friendly ingredients. Chamomile is a source of sleep-inducing compound apigenin while the electrolytes from a splash of coconut water or a pinch of salt will help replenish the minerals you've lost through sweating. This in turn relaxes your muscles and calms a racing, overheated heart.

The ritual of the tea-drinking process can also help you relax before bed. But make sure to sip, rather than chug, to keep your bladder happy.

How to make an Iced Summer Sleep Tea

• Steep two chamomile tea bags and two peppermint tea bags in 500ml of boiling water for 8-10 minutes
• Remove the tea bags and add 60ml of coconut water and honey to taste
• Chill for 1-2 hours
• Serve over ice and sip roughly one hour before bed

Below are the detailed instructions to brew an Iced Summer Sleep Tea but don't worry, it's super simple. And if you keep scrolling, you'll find everything you need to make it.

Brew the tea (10 mins prep)
Place two chamomile tea bags and two peppermint tea bags into a heat proof pitcher. Pour over 500 ml of boiling water. Leave to steep for 8 to 10 minutes to extract the maximum amount of apigenin (a sleep-inducing antioxidant) and menthol.

Add a mineral boost (1 min prep)
Remove the tea bags and, while the tea is still warm, add 60ml of pure coconut water as a mineral boost to supercharge the tea with sleep-supporting electrolytes like potassium and magnesium. Alternatively, add 60ml of soda water and a pinch of natural sea salt.

Add honey (1 min prep)
Stir in one tablespoon of raw honey (or sweeten to your personal taste) until completely dissolved. Science tell us that natural sugars slightly raise insulin levels, making it easier for the sleep-inducing amino acid tryptophan to enter the brain.

Let it chill (2 to 3 hours)
Allow the pitcher to cool to room temperature before putting it in the fridge to chill completely for roughly two to three hours before you drink it.

Start drinking around 90 minutes before bed
Pour the chilled tea into a tall glass over large ice cubes. Sip it slowly over a period of 30 minutes, and around 90 minutes before when you want to sleep.

This allows the sleepy compounds to get to work while ensuring the liquid has passed through your system before bed, so you won't be woken up in the night because you need the bathroom.

What you'll need to make an Iced Summer Sleep Tea

For the highest concentration of apigenin to quiet the nervous system, we recommend using teas made with intact chamomile heads, rather than chamomile dust (but you might need your own tea filters.)

And opt for pure peppermint tea for the biggest cooling pay off. Whole leaves such as the Teapigs Peppermint Leaves are best, as they contain more menthol oil for that tingly fresh sensation.

For electrolytes and minerals, we suggest pure coconut water — a potassium boost with a touch of sweetness. Alternatively, use a pinch of natural saa salt for minerals without an unwelcome bite of sodium (Those on low sodium diets should opt for coconut water or skip this step.) And don't forget a spoonful of honey.

The equipment is simple but a heatproof glass pitcher is a must, so you can pour boiling water straight in without worrying about cracking (thermal shock resistant borosilicate glass is best.) We also recommend big ice molds which melt slower, keeping your drink crisp without watering it down. And for the final touches; insulated glasses and stirring sticks.

US shopping list

UK shopping list

Summary

If your usual mug of steaming chamomile tea looks less than appealing in the heat, our cooling alternative offers the same benefits without leaving you hot and bothered.

It also gives you what's likely to be a much needed hydration boost before bed. Alternatively, try TikTok favorite the sleepy girl mocktail, which uses tart cherry juice for a sleep-boost.

While the sun sets and your tea brews, cool your house by throwing open the windows and doors to create a cross breeze (but close your windows in the morning, to lock in any cool air.)

Put your lotions in the fridge while you take a lukewarm shower — your post-wash routine will feel like bliss on your skin. And if you want a snack with your drink, try a kiwi for a boost of serotonin.

Each day during a heatwave, my neighbor hangs her pillows and bedding on the line for a few hours of ‘sun washing’ or ‘sun curing’ – a viral cleaning trend that claims leaving bed sheets in direct, super-hot sunlight UV-sanitizes them. I understand the appeal – this ‘CleanTok’ hack is free, and who doesn’t like sleeping in line-fresh bedding?

But here’s the microbiological truth: ‘sun washing’ does little to get fungi, bacteria, dust mites and odors out of your pillows, bed sheets and toppers. According to a study on optimal ways to remove dust mites, allergens and pollen, a standard machine wash at 104°F 40°C leaves 94% of dust mites alive and kicking in your bedding. Yep, 94%.

So why is my neighbor dead-set on ‘sun washing’ her bedding during a heatwave? “The real benefit is moisture and not disinfection,” says Dr. Shanina C. Knighton, PhD, RN, CIC, an infection prevention expert and Research Associate Professor at the Frances Payne Bolton School of Nursing at Case Western Reserve University.

To help us separate cleaning myth from microbiological reality, Dr. Knighton explains what ‘sun washing’ actually achieves, why pillows and bedding become moisture bombs during heatwaves, and the exact temperature a washing machine needs to get rid of the nasties.

Key take-aways: At a glance

• The 'sun washing' misconception: Hanging pillows and duvets outside in the sun won't disinfect them. Sunlight cannot physically lift soil or skin cells, and UV rays can't penetrate dense pillow and comforter interiors where microbes hide.
• Why airing bedding in a heatwave is still smart: Moving hot air pulls moisture, sweat, and odors trapped inside dense bedding. It temporarily stops bacteria from multiplying, but it won't get rid of the bacteria.
• The wash temperature that works: According to one study, 104°F / 40°C washes leave 94% of dust mites alive in your bedding. To eliminate dust mites and pathogens, you must machine wash your bedding using the warmest setting its care label safely tolerates. The ideal is 130°F to 140°F / 54.4°C to 60°C.
• When to wash bedding in a heatwave: While pillowcases and bed sheets should be washed once a week (minimum) during summer, step up the frequency if you sweat heavily, skip nighttime showers, have acne-prone skin, or share the bed with pets. Especially during a heatwave.
• Prioritize a dry bed over a tidy bed: Never make your bed straight after getting up if you've been sweating and the sheets felt damp. Pulling up the covers seals in body heat and moisture – the ideal conditions for fungi and odors to multiply during a heatwave.

‘Sun washing’ refreshes bedding — it doesn’t disinfect

With regular use, pillows and bedding house a build-up of fungi, dust mites, other allergens and odors.

“When researchers at the University of Manchester cultured used pillows, ones in service from a year and a half to more than 20 years, they found between four and 16 species of fungi in a single pillow, with higher numbers in the synthetic ones,” reveals Dr. Knighton.

“The concern is not that any single pillow is a biohazard. It is hours of close contact, night after night, with moisture and skin debris and microbial buildup sitting right against your face and airway."

Deep penetration is required to disinfect dense pillows and comforters, especially older ones that don’t get cleaned regularly in a washing machine — and that’s something a few hours of airing outside can’t deliver.

“A machine wash physically lifts sweat, oil, skin cells, allergens, and microbes off the fabric through detergent, water, agitation, rinsing, and heat,” Dr. Knighton explains. “Sunlight does not lift soil off of anything.”

Even the geometry of some pillows and bedding dilutes the germ-killing potential of ultraviolet light.

“Direct sun can reduce some microbes on an exposed surface, but the exposure is uneven and unreliable,” says Dr. Knighton. “The top of a duvet might catch the sun while the underside, the seams, the folds, and the dense fill inside a pillow never do.”

The fungi and bacteria hiding deep within the stuffing or wadding of your pillow and comforter remain entirely unreached by sunlight, even if you're 'sun washing' during a raging heatwave.

“I would never tell someone to skip a wash because the bedding spent an afternoon outside,” warns Dr. Knighton.

Why you should still air pillows and bedding outside in a heatwave

Moisture, not microbes, is the real reason to hang your pillows, comforter, and bed sheets out to air during a heatwave. You aren’t UV-sanitizing, you’re UV-dehydrating.

Every night as you lie in bed sweating away during a heatwave, your bedding acts like a giant sponge. It drinks up sweat, saliva (drool), skin oils, dead skin cells, and not to mention skin and hair products. During a heatwave, that sponge becomes extra thirsty and absorption rockets.

“Putting pillows and bedding out in dry moving air pulls that dampness back out and cuts the odor that comes with it,” Dr. Knighton notes. “That is what airing does. It dries and freshens between washes. It does not sanitize anything.”

How pillows and bedding become ‘moisture bombs’ in hot weather

All those hot, sticky summer nights spent sweating away in bed drive moisture down into your mattress, pillows and bedding.

“A dense pillow or comforter holds onto moisture far longer than a thin sheet does,” explains Dr. Knighton. “After a hot night, it’s carrying sweat, skin oil, and shed skin cells, and the warmth stays in the fill.

“Warmth, moisture, and organic material with no airflow is exactly the condition that lets bacteria and fungi persist and lets odor build, and the bedding doesn’t have to look dirty for this to be happening.”

So even though your crisp white sheets still look clean after nearly a week of sleeping under them, what’s infiltrated the sheets tells a different story.

To be clear, a heatwave won’t conjure dangerous new organisms overnight, says Dr. Knighton: “What the heat does is drive more sweat and trap more moisture, and moisture is the thing most microbes need to survive.”

The washing temperature that actually kills dust mites and more

Now that we know ‘sun washing’ draws out moisture, but doesn’t sanitize, it’s time to look at what will: your washing machine.

A standard wash cycle won’t cut it during a summer heatwave (or during any other time of year) — especially if you suffer from allergies or asthma.

“For temperature, use the warmest water the fabric can safely tolerate,” Dr. Knighton advises. “The benchmark most allergy guidance uses for dust mites is 130°F / 54.4°C.

“One study found that washing at 140°F / 60°C killed all dust mites, while a warm wash at 104°F / 40°C killed only about six per cent of them.”

While dropping your laundry down to a cool or warm cycle protects the fabric and saves energy, from an infection prevention standpoint, the hotter the wash the better.

Check your bedding’s care labels to ensure it will withstand a hotter wash. And if you have asthma, allergies, or a chronic health condition, consider swapping to pillows, comforters and bedding that can be safely washed at 130°F / 54.4°C.

"Hospital laundry runs hotter and longer than that, but that is validated industrial processing, not something a household needs or should try to copy,” Dr Knighton explains.

“The practical message is simple: wash often, use detergent, use the warmest safe setting, and dry the item all the way through."

How often you should wash pillows and bedding in summer vs a heatwave

A weekly bed sheets wash is common in most homes, but according to Dr. Knighton you might need to clean them more often during a heatwave.

During extreme summer heat your body is working overtime to cool itself down at night (heat spikes can cause 3 a.m. wake-ups and other middle insomnia issues).

As a result, sweat, facial skin oils, dead skin and more all seep down into your pillows and bedding at an accelerated rate.

Dr. Knighton recommends stepping up your laundry schedule significantly if you match any of the following criteria:

• You sweat heavily during the night or experience night sweats.
• You prefer to shower in the morning and go to bed with daytime skin buildup.
• You have oily, acne-prone skin, eczema, or environmental allergies.
• You share your bed with dogs, cats, or other pets.
• You work a high-exposure job (such as healthcare, childcare, sanitation, or repair work) where you actively carry the day's grime home with you.

Here, Dr. Knighton breaks down exactly how often you should machine wash different types of bedding during hot weather to keep the microbial load under control:

Bed sheets and pillowcases: Once a week (minimum)

You should wash these at least once a week in hot weather, but "more often for a lot of people," says Dr. Knighton.

Duvet covers: Every one to two weeks

To combat fungi, dust mites, allergens and more, you should hot wash your duvet cover once a week during summer – more if you don’t shower before sleep then sweat in bed.

Using a top flat sheet as a barrier between you and the duvet cover buys you a bit more time – up to two weeks, but check your cover for odors.

Pillows and comforters: Every three months (or sooner)

Always follow the care label on your pillow or comforter, but generally you should be washing them every few months. However, in a heatwave you need to wash them immediately if they are damp with moisture, stained, musty, or visibly soiled.

“A tidy bed should not outweigh a dry bed,” says Dr. Knighton.

By using ‘sun-washing’ to reduce daily moisture build-up between washing your pillows and bedding on as safe a hot wash as they can handle, you’ll get the microbial load under control and enjoy much cleaner sleep in the hot summer months.

Nighttime anxiety has me in a chokehold, jolting me awake at 3 a.m. most mornings with my heart hammering in my chest. While I fantasise about a relaxing spa break where I can finally decompress, I’ve found the next best thing: an ‘invisible day.’ What is it? A 24-hour digital detox that allows my nervous system to re-set before bedtime — and sleep experts approve.

“Taking an invisible day, especially when done consistently, can be a powerful method of reducing stress and anxiety from an overstimulated brain, which can help with the 3 a.m. wakings,” explains Dr. Eric Zhou, associate professor in the Division of Sleep Medicine at Harvard Medical School.

As a busy working parent, my smartphone is my lifeline. But every ping of a notification is also another demand on my time and attention. Instead, turning my phone off — even just for a day — helps me relax without being in a state of constant alert. Here’s why it's helping me to fight back against all those 3 a.m. wake-ups…

• Read more: 4 sleep experts share how they fall asleep fast and skip waking up at 3 a.m. in hot weather — 4 steps to take tonight

Key takeaways: At a glance

• An ‘ invisible day’ is a 24 hour digital detox during which you either turn your phone off or place it on airplane mode
• Experts believe that silencing the demand for our attention allows our nervous system to decompress before bedtime
• A higher than normal baseline level of cortisol is why many people with anxiety wake at 3 a.m.
• Reducing daytime stress helps lower the baseline level of cortisol, helping you to stay asleep all night

What is an invisible day and how can it help with your sleep?

It’s up to you exactly how you conduct your own 'invisible day'. However, the crux of it is that you are essentially invisible to the aspect of your life that is causing you the most angst. That might be caregiving or household chores.

It’s a pause in your busy, daily life.

For me, I initially chose a day to be invisible to my online world — where group WhatsApp messages demanding my attention were rolling in thick and fast — so that I could spend time with my family without distraction. During my 'invisible day' I felt present, calm and, crucially, I slept peacefully and didn't wake up at 3 a.m.

“It makes complete sense to me that you've found it helpful,” says Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness.

“The 3 a.m. waking pattern is one of the most common sleep issues I see, and it often comes back to a nervous system that never fully unwound during the day.”

I spend most days with my phone glued to my hand so that I can promptly respond to every email, call, Whatsapp or notification. Sound familiar? This constant input takes its toll on your nervous system and makes it hard to switch off at night, Dr. Meers explains.

“An ‘invisible day’ interrupts that cycle and gives your nervous system a chance to decompress before bedtime, which can absolutely improve sleep,” says Dr. Meers, a board-certified sleep behavioral specialist.

How an 'invisible day' curbed my anxiety and reduced 3 a.m. wake-ups

I took my first invisible day a couple of months ago during a period of feeling overwhelmed and suffering from poor sleep.

At first, I just wanted to turn off the constant background chatter that I was allowing to infiltrate every part of my life. However, I soon realised that it was helpful for combating my 3 a.m. wake-ups too.

Here’s the science behind why…

1. It reduces cortisol levels

“Waking at 3 a.m. can be the hallmark of sleep maintenance insomnia, driven by an overactive nervous system; a stress-response system that can't sustain consolidated sleep,” explains Dr. Ranji Varghese, a Board-Certified Sleep Medicine and Psychiatry Specialist.

“For most people, cortisol (the body's primary stress hormone) naturally bottoms out around midnight and rises around 3 a.m,” says Dr. Varghese, noting that, in chronic insomnia, cortisol levels remain high.
However, studies point to a reduction in cortisol levels following a digital detox. By lowering your baseline level of cortisol, you’re then less likely to be woken when levels naturally begin to rise around 3 and 4 a.m., says Dr. Varghese, Medical Director of the Minnesota Regional Sleep Disorders Center at Hennepin County Medical Center.

2. It eliminates constant brain arousal

Scrolling on your phone might look like rest, but what’s really happening is that your brain is suspended in a heightened state of alert. Rarely giving our brains the opportunity to relax or switch off results in a tired and wired feeling that’s difficult to shake off come bedtime.

“Every single tap, swipe, and scroll triggers your brain's reward pathways,” explains Dr. Zhou, a sleep researcher. “This is because every app you use, every video you watch is all designed to keep you engaged. As a result, you are in a constant state of heightened arousal.”

3. It enables me to wind down without distraction

If we’re honest, most of our bedtime routines involve scrolling on our phones until the wave of exhaustion eventually pulls us into sleep.

As well as being able to decompress during the day, I found that, without the lure of my smartphone during my invisible day, I was better able to relax before bedtime, too.

“I've seen that when people disconnect from devices for an extended period, their nervous system begins to relax in a different way,” says Dr. Meers.

“The constant anticipation of the next message, notification, or piece of news starts to fade. Many people describe feeling calmer, more present, and less mentally ‘on.’”

How to take an 'invisible day' for better sleep

If taking an invisible day is unrealistic, Dr. Zhou suggests instead taking an "invisible hour" every night before bed.

"During this time, promise yourself that you won't turn on your work laptop, or see what your friends have posted on Tik Tok," he advises. "Instead, use this time to participate in something that you genuinely enjoy."

If you are able to take an invisible day, here's how to do it...

• Pick the date: Choose a low demand day when you’re unlikely to be needed
• Put your OOO on: Let those around you that you will be uncontactable during this time
• Establish an emergency contact method: If turning your phone off, set up an emergency contact method. This could be your partner or neighbor.
• Engage in mindful activities: Whether it’s puzzling with your kids or walking the dog, engage in activities you find relaxing

Just when I think I’ve got my sleep issues sorted, nighttime anxiety comes knocking — and usually at the inconvenient time of 3 a.m. Waking up at night is a recurrent sleep problem for me and I’ll never tire of trying to get to the root cause of the issue.

In my search for answers, I’ve spoken to Dr. Joshua Roland, a Board-Certified Sleep Medicine Physician, and Dr. Matthew Walker, a leading sleep scientist. According to Dr. Roland, a ‘temporary second wind of energy’ is causing my wake ups — and falling asleep in front of the TV is one of the biggest culprits.

Evidence suggests that ignoring sleep cues and staying up later than your body need triggers the production of hormones associated with wakefulness, which contributes to 3 a.m. wake-ups. Below, I dig into the sleep cues I’m missing plus the every day habits that are causing my 'middle insomnia'.

• Read more: 4 sleep experts share how they fall asleep fast and skip waking up at 3 a.m. in hot weather — 4 steps to take tonight

Key takeaways: At a glance

• Research suggests that ignoring your natural sleep cues and instead staying awake can contribute to 3 a.m. wake-ups
• Overriding our body’s sleep signals to stay awake for one last scroll / chapter / episode etc. triggers the production of 'wakeful' hormones, including cortisol
• Elevated cortisol before bed means that, when cortisol levels naturally rise in the early hours of the morning, you’re susceptible to waking up
• Experts say one of the key sleep cues we ignore is feeling sleepy as opposed to tired
• Habits that give a temporary ‘second wind’ of energy include working late into the evening and falling asleep in front of the TV, something 61% of us do

Why pushing past your bedtime causes a cortisol spike

The 3 a.m. club isn’t exclusive and no one wants to be in it. And yet, my sleep over the past decade has been blighted by instances where I’m white-knuckling my way through the early hours of the morning, heart hammering in my chest.

I've recently learnt that my habits in the lead up to bedtime (most crucially, staying awake later than I should) can influence how anxious I feel or how often I'm awoken. Without realizing it, daily habits like like drifting off in front of the television is sabotaging my sleep. And it’s all down to the the release of hormones associated with wakefulness.

"When we push past our natural bedtime, we create a tug-of-war inside the body. Sleep pressure has been building all day; natural melatonin is rising, and every signal is telling you it's time to rest," says Dr. Roland, medical director at Dreem Health.

"But if you stay awake anyway, the brain activates its alertness systems, releasing chemicals like norepinephrine, dopamine, and orexin to keep you functional. Cortisol can creep up, too, which is why you get that 'tired but wired' feeling: physically drained but mentally switched on."

Studies also suggest that when we ignore our natural sleep cues and stay up later than our bodies need, our brain assumes there must be an emergency preventing us from sleeping. And this triggers the production of cortisol, the get-up-and-go hormone required for our fight or flight response.

Once you've fallen asleep, this hormonal rollercoaster isn't over. Cortisol levels naturally begin to increase around 3-4 a.m, peaking shortly after you wake. That's called your Cortisol Awakening Response (CAR). However, when your baseline level of cortisol is higher than it should be, this small rise in the middle of the night could be enough to wake you up.

Tired vs. Sleepy: How to identify true sleep pressure

We might use the terms interchangeably, but there's a difference between feeling tired and feeling sleepy. And being able to distinguish between the two can help stay attune to your natural sleep window.

"Adequate sleep pressure is usually signaled by increasing eyelid heaviness, yawning, reduced alertness, impaired sustained attention, and the repeated loss of focus while reading or watching something," explains Dr. Walker, neuroscientist and professor of neuroscience and bioengineering at the University of Texas at Dallas.

Dr. Roland agrees, noting that as you becoming more accustomed to overriding your body's sleep signals, these cues are easily missed. "In general, signs of adequate sleep pressure include feeling sleepy rather than just tired, finding it harder to stay alert, and being less engaged with activities."

However, Dr. Roland adds that it's easy to push through these sleep cues with screen, work, bright lights or caffeine. I often find myself barely able to keep my eyes open earlier in the evening, only to feel wide awake in bed. And that's all down to the second wind of energy that comes from ignoring your sleep signals and staying awake anyway.

• Read more: I tried the 7:1 sleep rule and finally hit 90 on my sleep tracker — here's all the ways it's boosting my metrics

3 evening habits that cause middle insomnia

During bouts of waking up at 3 a.m., I often feel as though I'm running on fumes. And yet, when bedtime rolls around, there are habits that I'm unintentionally falling into that are giving me a temporary spike in energy. Not only does that make falling asleep a chore, it also means I'm more likely to wake up again at 3 a.m., which perpetuates the cycle.

1. Working late into the evening

Catching up on work when you should be winding down for sleep is, unsurprisingly, impacting your ability to later switch off.

"Evening light exposure, screens, and mental stimulation can override or obscure the biological drive for sleep," explains Dr. Walker.

At a time when melatonin levels should be peaking in order to prepare us for sleep, the blue light from our devices suppress its production. Add in mental stimulation, and we've created a perfect storm for pushing through our sleep window.

2. An afternoon caffeine fix

When you're not getting enough sleep, caffeine can feel like your friend; the late afternoon pick-me-up you need to get through the rest of your working day. However, Dr. Walker highlights how the 'energy' it provides is just a trick.

"Caffeine does not create biological energy; it primarily blocks adenosine receptors, masking the brain’s perception of accumulating sleep pressure," explains the author of Why We Sleep. "Because caffeine has a long half-life, a coffee consumed in the early afternoon can still exert meaningful effects late into the evening."

3. Falling asleep in front of the TV

This is a question I've been asking myself for years. Why am I always fast asleep on the sofa but wide awake in bed? I'm not alone, an estimated 61% of us fall asleep in front of the TV every night.

But this quick doze can make it hard to fall asleep when you later get into bed. And it all comes down to your sleep pressure, also referred to as your sleep hunger or homeostatic sleep drive. It's essentially your urge for sleep.

Sleep pressure builds from the moment you wake and starts its decline when you fall asleep. However, if you briefly fall asleep before going to bed, your sleep pressure can fall enough to stop you feeling tired.

"[Another] mistake is the brief evening doze, often during television or reading," explains Dr. Walker. "Even twenty minutes of sleep in the evening can partially discharge sleep pressure and make it harder to initiate sleep later."

Sleep products we love right now

For me, decent sleep is hard to come by. I wake most mornings feeling like I haven’t slept enough and vow to make a change. And yet, more often than not, I clock around five hours of broken sleep a night. Juggling work, life and parenthood means my to-do list never ends and sleep-disrupting nighttime anxiety is the result.

However, with multiple studies pointing towards the poor health outcomes associated with people who sleep less than six hours a night, I’m making a concerted effort to sort out my sleep. I’ve started with the 7:1 sleep rule, where the aim is to get seven hours of sleep per night and go to bed within the same one hour window.

At first, I found it difficult to stick to until a doctor suggested a simple routine switch: stop obsessing over bedtime and anchor my wake time instead. Once I made this shift, I went from sleeping five hours a night to seven — and now I feel like I’ve finally cracked the code to sleeping better and for longer. Here's what happened...

• Read more: I kept waking up at 3 a.m. until doctors explained that falling asleep in front of the TV was destroying my sleep pressure

Key takeaways: At a glance

• The 7:1 sleep rule recommends regularly getting at least seven hours of sleep a night, and going to bed within the same one-hour window at least five nights a week.
• At first I found the 7:1 sleep rule hard to stick to, until sleep doctors told me to focus on my wake time – and not both my bedtime and wake time.
• Once my wake time was anchored and I had a consistent schedule, my sleep duration has increased from five hours a night to seven.

What is the 7:1 sleep rule?

The 7:1 sleep rule is a snappy term to describe the practice of achieving a minimum of seven hours of sleep and going to bed within the same one hour window (half an hour on each side), at least five times a week.

It is a concept developed by researchers from Vitality and The London School of Economics and Political Science (LSE) who, after analyzing 47 million nights of sleep data as part of a groundbreaking study, found that those who followed this sleep hygiene rule could live up to four years longer.

How I used the 7:1 sleep rule to go from 5 hours sleep a night to 7 hours

Once I had decided to make my sleep a priority, I turned my attention to the 7:1 sleep rule. However, I initially found it difficult to stick to it as I rarely felt tired at the same time every night.

And that’s because of a sleep routine mistake I didn’t even know I was making — waking up at a different time each morning.

While the 7:1 sleep rule focuses on falling asleep within the same one hour window, little mention is made of how important it is to anchor your wake-up time.

According to experts, a regular wake time is the best place to start when attempting to add consistency to your sleep schedule.

“A consistent wake time is arguably one of the most important anchors of the body's circadian rhythm because it helps set the timing of hormone release, body temperature cycles, alertness, and subsequent sleep pressure,” Dr. Joshua Roland, a Board-Certified Sleep Medicine Physician and medical director at Dreem Health, tells me.

So, instead of focusing solely on the time I fall to sleep — which can be influenced by all sorts of external factors, like the temperature, whether I’m feeling particularly anxious or whether I have plans that might mean I stay up later — I switched my attention to regulating my wake time. And that’s when I began to see an uptick in my sleep duration.

By stipulating a wake time and (mostly, I’m not perfect) sticking to it, I feel tired around the same time each night. Which meant I started to fall asleep faster and clock up more time asleep.

From someone who got in the region of five to six hours per night, I’m now getting seven. And I'm not the only one who's seen the benefits; one of my team finally hit the 90s with her sleep score after using the 7:1 rule. According to Dr. Roland, that’s entirely expected.

“While a regular bedtime is beneficial, wake time tends to have a stronger influence on stabilizing your internal body clock, and is easier to control than when we fall asleep,” says the sleep expert.

“Even after a poor night's sleep, maintaining a consistent wake time can help restore healthy sleep patterns more effectively than sleeping in.”

3 other routine changes I made to get more sleep

As well as following the 7:1 sleep rule in my quest for better sleep, I’ve also been paying close attention to my sleep pressure. Sleep pressure, also referred to as homeostatic sleep drive or sleep hunger, is a term that essentially describes your urge for sleep.

It begins to build from the moment you open your eyes and starts to drop when you go to sleep. The higher your sleep pressure, the easier it is for you to fall asleep. So, with that in mind, here’s what I’m doing to make sure I have enough sleep pressure in the tank to fall asleep within that golden one-hour window.

1. Getting plenty of exercise

First, a quick bit of science. Your sleep pressure is largely fuelled by a neurotransmitter called adenosine. And adenosine is a byproduct of, among other things, physical movement.

That means that even though sleep pressure naturally builds over the course of the day until you feel tired at night, moving your body helps push it even higher.

So, getting plenty of exercise — whether it’s walking, running or just taking the stairs in the office — helps contribute to your homeostatic sleep drive, helping you to later feel tired at the right time.

As someone with a desk job and therefore fairly sedentary for a large part of the day, I know that incorporating movement into my daily schedule is helping me to get more rest.

2. Natural daylight, especially in the morning

Most of us are lucky that, during the spring and summer months, it’s light when we wake up. — and that sends a strong signal to our circadian rhythms that it’s time to be awake.

Exposure to natural light, particularly within the first 30-60 minutes, helps suppress the ‘sleep’ hormone melatonin and boost the production of get-up-and-go hormones, like cortisol and serotonin.

So, instead of spending twenty minutes scrolling on my phone, I open the curtains wide and allow light into my room. If I have time, I’ll drink my first cup of tea in the garden.

Much like lowering the lights and avoiding screens in the evening helps prepare us for sleep, natural daylight helps us feel alert and ready to take on the day. And that helps build sleep pressure so we can feel tired at night, and stick to our one-hour sleep window.

3. No more lie-ins

Dr. Roland cites sleeping in on the weekend as one of the worst habits you can form when attempting to stick to a consistent sleep schedule. For me, the opportunity for a long and leisurely lie-in are few and far between.

However, after a rough night’s sleep on the weekend, I would often rely on staying in bed longer to try to make up for lost sleep — and, according to the experts, that’s a big no-no for sticking to a consistent sleep schedule like the 7:1 sleep rule.

While waking up early on the weekend initially felt like a wrench, they’re starting to feel easier and I’m now starting the day with much more energy.

How sticking to the 7:1 rule helped me get more sleep: My verdict

By making a few small tweaks to my daily routine, like waking up at roughly the same time every day and making the time for exercise, I’ve managed to increase my overall sleep duration considerably.

And, as someone who previously often slept for less than six hours a night, that feels like a significant achievement.

My sleep routine is by no means perfect. And I’m still making plenty of mistakes along the way (like the recent night that I spent scrolling on my phone instead of sleeping).

However, one of the most important things I'm realizing is that consistently great sleep doesn't happen overnight. And I'm reminded that sticking with it and trying again the following night is another step towards better sleep and overall health.

Sleep products we love right now

My dad has always struggled to sleep. From work stress to a snoring wife, there's always something disrupting his rest, so by lunch he's exhausted and struggling to keep his eyes open. And it's not just my dad – a 2025 survey found that 72% of adults struggle with daytime sleepiness.

However, lately I've noticed my dad has a spring in his step, particularly in the afternoons. I asked him what changed and he let me in on a simple sleep solution that gives him energy throughout the day without causing 3 a.m. wake ups. Every afternoon at 2 p.m. he sets a timer for 20 minutes, takes a quick nap, and then as soon as the alarm goes off he's up and ready to go.

It's a solution that comes approved by various sleep experts. I spoke to Dr. Shelby Harris of BetterSleep, to learn how naps can help people with insomnia and sleep deprivation to maintain energy throughout the day, plus she shares her expert tips on how to nap properly without ruining your sleep at night.

• Read more: I kept waking up at 3 a.m. until doctors explained that falling asleep in front of the TV was destroying my sleep pressure

Key takeaways

• 72% of adults experience daytime sleepiness and exhaustion that gets in the way of their everyday activities
• A nap can help you reclaim energy and feel more awake in the afternoon but they can also destroy your sleep quality the following night
• To nap properly, set an alarm for 20 minutes, get up once your nap is over and finish napping by mid-afternoon
• If you feel like you need to nap everyday or you think your naps are impacting your overall sleep quality, speak to a healthcare professional about other ways to improve your sleep quality

How napping alleviates insomnia symptoms

My dad's tried everything to improve his sleep — from meditation to pre-bed yoga — and while a regular schedule has helped him sleep longer, he still goes through periods of 3 a.m. wake-ups and fatigue-filled mornings.

And when exhaustion is dragging him down, a nap is my dad's go-to response for a quick energy boost. But it's a balancing act. Nap too long or too late and you might find yourself groggy with sleep inertia all afternoon.

His trick is deceptively simple and comes approved by the experts — he sets a 20 minute alarm before his nap and gets up as soon as it chimes.

"A short nap, around 20 minutes, can improve focus and energy, especially if you’re dealing with short-term sleep loss," Dr. Harris advises.

She explains that my dad, like many others, is experiencing "lighter, fragmented" sleep that leaves you feeling unrested even after hours in bed. This can be caused by things such as too much screen time, an erratic sleep schedule, or "higher levels of stress" (ding ding — that's my dad!)

"It’s very possible to get a full night of sleep and still feel exhausted, because sleep quality and consistency matter just as much as duration," she says. As you haven't got enough the deep sleep essential for energy restoration, you might find yourself running on fumes by lunchtime.

That's where a nap comes in, providing you with that boost of extra energy to reclaim some of what you lost in the night.

Can naps cause insomnia?

To get a healthy night's sleep, it's important to build up enough sleep pressure. This is that yawning, heavy-eyed feeling you get before bed and it's the result of the chemical adenosine building during the day.

Naps help clear some of that adenosine, reducing sleep pressure but also potentially making it harder for you to fall asleep and stay asleep.

Too much napping, therefore, can be the reason you're tired in the first place and Dr. Harris emphasizes better sleep at night should take priority over naps.

"Naps can help in the moment," says Dr. Harris, "but they’re not a substitute for consistent, restorative sleep overnight."

Napping can't substitute better sleep quality

Regular napping can be a way to off-set poor sleep and give yourself a boost of energy in the afternoon. However, if you're napping daily or fighting drooping eyes at your desk, naps might be a bandaid over a bigger problem.

"If you feel like you need a nap every day just to get through the day, that’s often a sign your nighttime sleep or overall schedule needs attention." explains Dr. Harris.

She advises following the tips below for napping perfection and to pay attention to your overall sleep health.

"If that level of fatigue continues, it’s worth checking in with a healthcare provider or sleep specialist to rule out underlying issues," she advises.

How to take the perfect nap

1. Keep it under 20 minutes

The alarm hack is for people willing to accept napping self-responsibility: you won't wake up naturally, so set an alarm. Because it's far too easy to promise yourself a 'few minutes shut-eye' and find yourself startled awake hours later.

A 20-minute nap is enough time to shake off some sleep pressure without eating into your sleep at night. And the alarm means you definitely will wake up when you promised yourself you would.

2. Finish napping by early afternoon

Timing is everything when it comes to naps, in both senses. First, you want to keep it under a certain amount of time (as noted above.) Second, you have to pick the right time of day.

"I recommend earlier in the afternoon, so it doesn’t interfere with nighttime sleep," says Dr. Harris.

The ideal nap time for adults is between 1 p.m. and 3 p.m. This aligns with a natural sleepy dip in your circadian rhythm and leaves ample time for sleep pressure to build up again before bed.

3. Try a 'nappuccino'

A nappuccino, or coffee nap, combines the power of caffeine with the refreshment of a quick lie-down, to supercharge your naps.

Working on the principal that caffeine takes about 15 minutes to kick in, a nappuccino encourages you to drink a cup of coffee just before you settle down for your nap.

Set your alarm for around 20 minutes and when you wake up you should be feeling doubly energized.

Best sleep products for a power nap

I haven’t had a consistently decent stint of quality sleep in over a decade. A combination of parenthood, the stressors of daily life and a poor late night social media habit (my willpower is no match for Meta) mean it’s fairly standard for me to clock anywhere between 5-6+ hours of sleep.

However, a recent epiphany means I think I’ve finally cracked the code to tackling my sleep issues. And the ‘trick’ to being able to fall asleep fast and skip the 3 a.m. wake-ups was staring me in the face all along. It all comes down to sleep pressure.

Sleep pressure, sleep drive, sleep hunger — they’re all terms used interchangeably that mean the same thing. It’s basically your biological urge to want to go to sleep. What experts have been telling me for years, and what I’ve only just fully grasped, is that there’s plenty you can do to increase your sleep pressure, which makes it easier to fall asleep.

• Read more: I kept waking up at 3 a.m. until doctors explained that falling asleep in front of the TV was destroying my sleep pressure

Key takeaways: At a glance

• Sleep pressure is your biological urge to want sleep. It begins building from the moment you wake up, before dropping again once you fall asleep.
• Exercise, a consistent sleep schedule, an adequate window between your wake and sleep time are all ways to increase your sleep pressure
• Sedentary lifestyles, excess caffeine and lack of natural light are examples of how your sleep pressure can be impacted
• After taking steps to increase my daily sleep pressure, I’ve noticed that I sleep better and for longer

What is sleep pressure?

Sleep pressure, also referred to as homeostatic sleep drive and sleep hunger, is essentially your biological urge for sleep. Your sleep pressure begins building from the moment you open your eyes before reaching its peak when you fall asleep.

Once asleep, this sleep pressure begins to drop. That’s why it’s hard to fall back to sleep when you wake in the early hours, as your sleep pressure isn’t as high as it was when you initially fell asleep.

Your level of sleep pressure is largely dictated by a neurotransmitter called adenosine. As well as regulating other bodily functions, adenosine helps promote your sleep pressure.

Essentially, adenosine is a byproduct of physical and brain activity. So the more you move or challenge yourself intellectually, the higher your level of adenosine — which means a higher sleep drive that helps you fall and stay asleep all night.

How paying attention to sleep pressure has improved my sleep

After tracking my sleep for the past few weeks, I noticed a pattern begin to emerge. On the days that I was fairly active, walking the kids to school, cycling alongside them to various after school activities, I slept better.

But on the flip side, the fairly sedentary days that I spent working in the office — sitting at my desk and moving infrequently — I went to bed later and clocked up less overall rest.

Historically, Sundays are my worst days for getting adequate sleep. Unexplained anxiety usually means I find it hard to nod off, and often wake in the early hours of the morning. However, this past Sunday, after an intentionally busy day on my feet — working in the garden, weeding, sweeping, mowing and clearing — meant I fell into bed at 9.45 p.m. and slept straight through until my sunrise alarm woke me at 6 a.m.

For this borderline insomniac who frequently wakes up at 3 a.m., this was unprecedented. However, according to Dr. Alex Dimitriu, a dual board certified psychiatrist and sleep doctor, it’s entirely expected. “I tell my patients they need to be vertical by day, so they can sleep better horizontally at night," he says.

Taking that on board, waking relatively early and being active outside throughout the day meant I was actively building my homeostatic sleep drive. That meant that once bedtime rolled around, I was more than ready to fall into bed, where I dropped off within minutes and stayed asleep all night.

3 ways to build healthy sleep pressure

If, like me, falling asleep is something you struggle with, there are several simple changes you can in your daily routine to ensure you get better rest at night.

"Sleep pressure builds naturally the longer you're awake, so the most effective strategies are maintaining a consistent wake time, getting regular physical activity, exposing yourself to bright light in the morning, staying mentally engaged during the day, and avoiding long or late naps," explains Dr. Joshua Roland, a board-certified sleep medicine physician and medical director at Dreem Health.

Let's take a closer look at why each daily strategy helps increase sleep pressure...

1. Move your body

Every time you move a muscle, adenosine is created as a byproduct. So, the more you move, the greater the buildup of adenosine. Which, come bedtime, helps you feel ready for sleep.

While it's easy to get hung up on trending exercises that promise different health benefits, the most important thing for building sleep pressure is that you simply move. Whether that's walking, running or dancing around the kitchen with your toddler.

"Get up and get moving, go outside, get light and get sweaty. All of that helps," says Dr. Dimitriu, the founder of Menlo Park Psychiatry and Sleep Medicine.

Research suggests that adenosine is linked to how much time we spend in deep sleep per night. Spending a decent amount of time in deep sleep helps your body restore and repair muscles, as well as clearing metabolic waste from the brain. So, the more you move, the more time you spend in deep sleep, and the more refreshed you feel the following day.

2. Get plenty of natural light

Exposure to natural sunlight, particularly in within the first 30-60 minutes of waking, helps cement your circadian rhythm. Alongside other functions, including temperature and metabolism, your circadian rhythm helps regulate when you feel tired and when you feel alert.

Morning sunlight kickstarts a chain reaction which, by suppressing key sleep hormones, like melatonin, and producing others, like cortisol and serotonin, helps your sleep pressure begin to build.

Morning sunlight exposure won't make you feel tired, but it will help you feel energized enough to take on the day. Which, in turn, will burn mental and physical energy, which increases adenosine. This, in turn, will help you feel tired closer to bedtime.

3. Stick to a consistent sleep schedule

How many times have you woken later than normal one morning (perhaps on the weekend) before deciding you'd like to have an early night that night, only to find it impossible to fall asleep?

That's because the longer you're awake, the more adenosine has had chance to accumulate in your brain. A late lie-in followed by an early night means you haven't allowed yourself enough time to build an adequate amount of sleep pressure.

On the flip side, a consistent sleep schedule will ensure that you're giving yourself enough time to clock up quality rest and build the required sleep pressure to fall (and stay) asleep all night.

"The most important part is when you wake up — that starts the timer for the night, and you can more easily control when you wake up, than when you fall asleep," says Dr. Dimitriu.

Daily habits quietly draining your sleep pressure

While there's plenty you can do to increase your sleep pressure, there's also a lot you could be doing by accident that is quietly draining you of your sleep drive, making it harder to fall (and stay) asleep.

"The biggest mistakes are sleeping in after a poor night, taking long naps — especially in the afternoon or evening — going to bed too early before feeling sleepy, and spending excessive time awake in bed," says Dr. Roland.

"Many people also compensate for sleepiness by resting on the couch or napping throughout the day, which can relieve sleep pressure and make nighttime sleep more fragmented."

Let's take a closer look at the habits to avoid...

• Long or late naps: When we nap, our adenosine levels (and sleep pressure) begin to drop, which can make it harder to fall asleep later that night. If you really need to nap, keep it between 10-20 minutes long and don't nap past 3 p.m.
• Sedentary lifestyle: On the days that I'm in the office and I barely move, my sleep suffers that night. Plenty of movement, ideally outside in natural light, builds sleep pressure, which helps you fall asleep quickly.
• Lack of mental stimulation: Your brain is a muscle that needs exercise. Mental stimulation, provided that it's not too late into the evening, can also help produce adenosine, which fuels your sleep pressure.
• Weekend lie-ins: A late start on the weekend can feel like a treat, but it's actually sabotaging your sleep. When we wake up later and aim for an early night, the window in which we need to build sleep pressure is too short, which makes it difficult to fall asleep.
• Caffeine too close to bedtime: Caffeine blocks our adenosine receptors, which is why it's a go-to drink for helping us feel alert. However, it also has a half life, which means its stimulating effects will be kicking around in your blood stream up to 8 hours after drinking it.

As someone with recurrent nighttime anxiety, I often find myself wide awake at 3 a.m., heart hammering in my chest and staring at the ceiling. Experts refer to this type of sleep disturbance as 'middle insomnia' – the most common type of insomnia and one characterised by waking up in the middle of the night.

As a sleep editor, I've interviewed neuroscientists, chartered psychologists and doctors for their expert sleep advice. And there's one tip in particular that always gets mentioned: if you want to sleep better and not wake up so much through the night, go to bed and wake up at the same time each day.

The 7:1 sleep rule, which involves getting at least seven hours sleep a night and going to bed within the same one-hour window at least five nights a week, is an expert-recommended way to reduce 3 a.m. wake-ups. After putting it to the test over the course of a week, my nighttime awakenings have eased off. Here's why....

• Read more: 4 sleep experts share how they fall asleep fast and skip waking up at 3 a.m. in hot weather — 4 steps to take tonight

Key take-aways: At a glance

• The 7:1 sleep rule recommends getting at least seven hours of sleep a night, and going to bed within the same one-hour window at least five days per week.
• A consistent sleep schedule helps prevent waking up at 3 a.m. in three specific ways: it regulates your circadian rhythm (so your body knows when to release melatonin, a sleep hormone), it regulates your sleep pressure (so you feel drowsy at the right time), and reduces how much you wake-up through the night.
• A consistent sleep schedule is one of the best ways to manage insomnia.

What is the '7:1 sleep rule'?

The 7:1 sleep rule describes the practice of achieving a minimum of seven hours of sleep per night and going to bed within the same one-hour window.

It was coined by researchers from Vitality and The London School of Economics and Political Science (LSE)as part of their groundbreaking study that explored how following this sleep hygiene rule for at least five nights per week could help you live up to four years longer.

From analyzing the data from the wearable devices of 105,000 individuals, equating to 47 million nights of sleep data, researchers were able to determine that — instead of focusing solely on total sleep duration — adhering to the 7:1 sleep rule could increase your life expectancy by 24%.

As well as improved health outcomes, sleep experts urge those with middle insomnia and prone to waking up at 3 a.m. to adhere to a regular sleep schedule — even after a night of broken rest — in order to prevent further wake-ups.

"You should absolutely continue to keep a regular bedtime and wake up schedule and avoid spending longer in bed trying to catch up on sleep, as this simply disrupts your natural sleep rhythms further,” says Dr. Allie Hare, Consultant of Sleep Medicine at the Royal Brompton Hospital, London.

• Read more: I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

How a consistent sleep schedule can prevent 3 a.m. wake-ups

Experts agree that a consistent sleep schedule is one of the most impactful ways to improve your overall sleep quality.

"If there's one thing you can do tonight to improve your sleep, it's to choose a consistent wake-up time and stick to it, even after a rough night's sleep," explains Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness.

"Most people focus on bedtime, but your wake-up time is what really sets your body's internal clock.

"Once that anchor is in place, falling asleep, staying asleep, and feeling rested tend to become much easier over time."

As well as benefiting your overall sleep quality, a regular sleep schedule can prevent 3 a.m. wake-ups. Here's how...

1. Consistent sleep regulates your circadian rhythm

Your circadian rhythm is your body's internal body clock. Along with other bodily functions, including digestion and temperature, your circadian rhythm helps regulate your sleep and wake cycles.

This is done through the production of key sleep hormones at optimal times in order to help you nod off and wake up, such as melatonin and cortisol. When you go to bed within the same one-hour window, as per the 7:1 rule, you begin to train your body to release these hormones at the same time within a 24 hour period.

As well as helping you fall asleep faster, this regulation of the your sleep hormones help you wake at the right time, too. So, although cortisol levels begin to rise naturally at 3-4 a.m., a regulated circadian rhythm will prevent a cortisol spike at this time that could wake you from your slumber.

2. It reduces sleep fragmentation

A healthy adult goes through four to six sleep cycles within a night, with each sleep cycle lasting between 90 to 110 minutes.

However, sleep fragmentation, which is a term to describe brief interruptions in your sleep, prevent you from cycling through a complete restorative sleep stage. This can leave you feeling groggy and unrested come morning.

Sleep fragmentation can occur due to internal or external factors, including an uncomfortable mattress to a bedroom that's too hot.

However, we're more susceptible to awakenings around the 3 a.m. mark, which is when we typically spend more time in light and REM sleep (and those stages are easier to disrupt than deep sleep, which we spend more time in earlier ).

When we stick to a regular sleep schedule, we're essentially training our bodies to expect rest within this vulnerable sleep window, resist disturbances caused by hormonal fluctuations and transition smoothly between each sleep stage. (It won't help you stay asleep if the problem is a lumpy pillow, though),

3. Consistent sleep regulates sleep pressure

Again, this all comes down to consistency oiling the wheels of your body's ability to stay asleep. Sleep pressure, sleep drive or sleep hunger is a term to describe how ready you are for sleep.

Its official term is adenosine and is a chemical that begins building in your brain from the moment you wake up. Your sleep pressure, adenosine, reaches its crescendo the moment you go to sleep, before naturally beginning to drop as you clock up more rest.

In the past, whenever I've had a poor night's sleep, I tend to crave an early night the following evening so that I can catch up on lost rest.

However, this can wreak havoc on your sleep pressure. Going to bed early, especially if you've already had a bit of a lie in, means you haven't given yourself enough time to build enough sleep pressure.

Instead, a consistent bed and wake time gives you enough time for sleep pressure to build, which helps you to both fall and stay asleep all night.

Other tried and tested methods for reducing 3 a.m. wake-ups

When nighttime anxiety is the cause of your 3 a.m. wake-ups, a consistent sleep schedule can help — but it's not a silver bullet.

To give myself a fighting chance of sleeping through the night every night, these are the other tried and tested methods I rely on:

• I schedule 'worry time' before getting into bed: Offloading the things I'm worried about into a journal helps calm my nervous system before getting into bed (make sure you do this in a separate room to the one you sleep in to build an association with your bedroom and sleep).
• Practice relaxation techniques: Whether I'm trying to go to sleep or I've woken up in the middle of the night, the cognitive shuffling method, a visualisation technique of random objects, helps empty my mind of racing thoughts. To practice it, think of a word and spell out as many objects as you can beginning with each letter.
• Optimize my bedroom for sleep: In order to stay asleep, I know I need to rid my bedroom of anything that can wake me up. That means making sure I'm sleeping on the best mattress for me, my bedroom is cool, dark, quiet and clutter free.
• Practice the 15 minute sleep rule: In the event that I do wake up at 3 a.m., the advice from experts is clear — get up and leave the room and do something relaxing. This prevents creating a negative association with your bed and bedroom.
• If I have to nap, I keep it short: Sometimes I'm so tired I can't help but nap. However, sleep experts recommend setting an alarm for 20 minutes to prevent your naps from ruining your sleep that evening.

9 products we've tried and loved for better sleep

When I'm going through a period of poor sleep, going to bed feels more like snuggling up in a pit of snakes. My heart thumps and I'm overwhelmed by a sense of 'not this again.' Experts refer to this phenomenon as nighttime anxiety and it occurs when a regular lack of sleep makes you dread going to bed.

My solution is normally either forcing myself to stay up until I'm exhausted, or going to bed hours earlier than normal to catch up on sleep. Both of these approaches are wrong, according to experts. So what does work? Consistent bedtimes.

Known as the one-hour bedtime rule, this method requires you to go to bed and waking up within the same one-hour window at least five times a week. Here experts explain how this enables your circadian rhythm and sleep pressure to regulate so that you can fall asleep faster and beat nighttime anxiety.

Key takeaways: At a glance

• Nighttime anxiety describes the stress many people with sleep difficulties feel around bedtime, as your poor sleep makes going to bed into a source of stress.
• The one-hour bedtime rule encourages people to go to sleep and wake up within the same one-hour window at least five times a week. This is also the '1' part of the '7:1 sleep rule'.
• Sticking to a regular bedtime means your sleep pressure and body clock are aligned, so that you have an easier time falling asleep quickly.
• Pick a bedtime that suits your schedule and gets you the amount of sleep you need.
• Anchoring your bedtime and your wake time helps you to fall asleep quicker and stay asleep, even when you're experiencing stress and anxiety.
• It's recommended that adults get seven to nine hours sleep a night, although age, health and genetics impact the amount of sleep each individual needs.

What is the 'one-hour bedtime rule'?

Research from 2026 analyzed data collected from 105,000 participants detailing 47 million nights of sleep and found that falling asleep within a one hour time frame and sleeping for at least seven hours, a minimum of five nights a week, could potentially extend your lifespan by two to four years.

This follows a 2024 study that suggests sleep regularity could be a better indicator of mortality risk than sleep duration. In other words, the time you went to bed might be more important than how many hours you slept.

So does that mean you have to be in bed at the exact same time every night? That might be the ideal but let's be honest, life doesn't work like that. The one-hour rule gives you a more achievable way to meet this bedtime goal.

Start by picking your ideal bedtime. This is when you aim to fall asleep each night of the week. You use this to determine your sleep window, which extends 30 minutes either side of the central point.

For example, if you choose a 10.30 p.m. ideal bedtime, your one-hour sleep window is from 10-11 p.m. If you choose a 9.30 p.m. bedtime, your one-hour sleep window is from 9-10 p.m.

Your bedtime should fall within this sleep window at least five nights a week.

How a consistent bedtime helps you fall asleep faster

So how can the one-hour bedtime rule help you fall asleep faster when your mind is racing? It's all about rhythm and consistency.

I've found my anxiety spikes around bedtime, as my mind is freed from mundane thoughts to focus on every little worry. This peaked a few weeks ago, when a health issue (now sorted) became my sole focus as soon as the lights went out.

My first response was an early night, in an attempt to catch up on missed sleep. When that didn't work, I stayed up until I was exhausted — but that just added to my stress.

Then, on the advice of experts, I went back to basics and stuck to the one-hour rule. Picking my perfect bedtime, I followed a relaxing wind-down routine and climbed into bed. At first, it seemed as though my anxiety wouldn't let me go.

However, by night three my bedtime and sleep window had aligned. Even though the anxiety was still there, it seemed distant — my sleep pressure and body clock overwhelmed it, allowing me to drift off faster.

1. It regulates your circadian rhythm

The 60-minute sleep rule puts the focus on establishing a routine, and that routine quite literally teaches your body when to sleep.

"Your body clock, governed by light exposure and consistent sleep timing, has a window of maximum sleepiness that is partly fixed by your chronotype and your recent sleep history," explains Sheree-Ann Michelle, Pharmacist and Functional Medicine Health Coach at The Wellnaissance.

Your circadian rhythms, or body clock, helps create this window of sleepiness through your hormones. When you follow a routine, your internal clock learns the best times to release melatonin (to make you sleepy) and cortisol (to wake you up.)

That means during your 60-minute time frame, your body is internally prepping itself for sleep, helping offset the cortisol spike cause by anxiety.

"Going to bed significantly outside that window, even in the earlier direction, can work against the natural melatonin curve and make sleep onset harder rather than easier," says Michelle.

2. That, in turn, helps you fall asleep faster

When you've been experiencing nighttime anxiety, sleepiness sometimes seems like a lifeline, so I try to chase the feeling by getting into bed as early as possible. However, this can often exacerbate the problem.

"Large shifts in sleep timing can make it harder to fall asleep and wake up at your desired times," explains Dr. Aric Prather, sleep expert at BetterSleep.

You know that heavy-eyed, yawning feeling you get when you're ready for bed? It's called sleep pressure and it's driven by a hormone known as adenosine.

Adenosine builds the longer you're awake during the day, which is why sleep pressure is higher in the night.

And sticking to a sleep window allows that sleep pressure to peak at the same time every evening. So when you climb into bed, you're ready to give way to the pressure, dropping off quickly after the lights go out.

"Keeping a consistent wake time and allowing sleep pressure to build properly is far more effective than chasing more hours by going to bed earlier," adds Dr. Michelle.

3. It also strengthens the link between your bed and sleep

When I was experiencing a bout of nighttime anxiety earlier in the year, I climbed into bed the same way I'd enter a freezing cold bath: slowly, unwillingly and with the sense I was making a big mistake.

This was because I saw going to bed as a cue to lie awake (this is also why habits like bed rotting are bad for you.)

"One of the most important factors in consistently healthy sleep is a strong association between bed and sleeping," says Dr. Jessica Weatherford, CBT specialist at Catalyst Psychology.

The one-hour bedtime rule reinforces this association between 'sleep' and 'bed' by ensuring the only time you're tucked under the covers is during your optimum sleep window, as dictated by your hormones and circadian rhythm.

"When I'm treating clients for insomnia," says Dr. Weatherford, "one of the changes we make immediately is to reduce the amount of time they spend in bed awake, trying to force sleep."

Further sleep tips

A consistent bedtime is one of the golden rules for good sleep and by training your body clock to go to bed at a certain time, you have a good baseline in place for whatever your sleep throws at you.

However, this isn't a one night fix. These additional good habits can help ease your nighttime anxiety as you adjust to your new bedtime routine.

• Cut out caffeine: Caffeine raises cortisol levels (the awake hormone), blocks adenosine (responsible for sleep pressure) and has a half-life of around five hours. Cutting out caffeine in the afternoon allows your body clock to establish a more sleep-friendly routine.
• Try sleep meditation: Calming sleep meditations both help your body relax and distract the mind, so you're less focused on your nighttime anxiety and more open to sleep.
• Write down your worries: High cortisol levels means your brain often fills the hours spent awake in bed with every anxious thought it can. The constructive worry method encourages writing down problems and solutions, to turn to when your brain digs up all your stress.
• Follow the '15 minute rule': If you've been lying awake for more than 15 minutes, get up, leave the room and engage in a relaxing activity as sleep pressure builds. This maintains the association between bed and sleep.

Our favorite products for fall asleep fast

My mom has always preached the benefits of an early night, so even as an adult it's been my go-to fix following a bad night's sleep. Turns out, going to bed earlier to catch up on sleep is the worst thing I could have done.

"People often assume that if they're tired or sleeping poorly, the solution is to go to bed earlier," explains Dr. Joshua Roland, medical director for Dreem Health. "But this can create a mismatch between your sleep opportunity (time in bed) and your actual sleep need."

Here's why your 'early nights' might actually be causing your poor sleep and 3 a.m. wake-ups too, and how you can properly catch up on rest without sabotaging your quality of sleep...

• Read more: I kept waking up at 3 a.m. until doctors explained that falling asleep in front of the TV was destroying my sleep pressure

At a glance: Key takeaways

• Early nights are seen as a healthy way to catch up on sleep, however they can disrupt your circadian rhythm and lead to middle of the night wake-ups.
• When you go to bed early, you may not have built up enough 'sleep pressure,' so you might struggle to drift off. This can cause some people to mistakingly think they have temporary insomnia.
• But if you're yawning and feel drowsy, a slightly earlier bedtime (around 20 minutes earlier than normal) can help — but experts say to avoid significantly altering your sleep schedule.

How early nights caused my overnight wake-ups

Early nights might sound sensible but our sleep schedules thrive on routine. When that routine gets disrupted, even if you think you're doing the right thing, your sleep can suffer.

"When people extend their time in bed significantly beyond what they're used to, they may find that sleep becomes more fragmented," explains Dr. Aric Prather, sleep scientist and licensed clinical psychologist at BetterSleep.

"One reason for this is that the body is still operating on its usual timing," he says. "Sleep is regulated by both circadian rhythms and sleep drive, and an earlier bedtime doesn't necessarily shift those systems immediately.

Here are three ways it impacted my sleep...

I started waking up at 3 a.m.

I assumed an early night would simply add hours to my usual sleep routine but my good intentions flew out the window when I found myself waking up at 3 a.m.

As Dr. Rolands explains, this is because while my schedule has changed, my body clock is sticking to its usual routine.

"Someone who normally sleeps from 11 p.m. to 7 a.m. may fall asleep at 9 p.m. if they're tired, but their body clock is still programmed for a later schedule," explains Dr. Roland. "As sleep pressure fades overnight and the circadian system begins preparing for wakefulness, they may wake at 2, 3, or 4 a.m. and struggle to fall back asleep."

This is because around this time of night, your hormones shift. Levels of melatonin, the sleepy hormone, drop off while cortisol, the awake hormone, begins to rise.

If you've already clocked up enough sleep, this hormone change can be enough to wake you. And because sleep pressure (the need for sleep) has faded, you can't drift off again.

"In some cases, an 'early night' can actually contribute to middle-of-the-night awakenings rather than improve sleep," says Dr. Roland.

I couldn't fall asleep

Despite yawning my way through the afternoon, I often find when I go to bed at an earlier hour, I lie awake until my regular sleep time arrives. What gives?

Sheree-Ann Michelle, Pharmacist and Functional Medicine Health Coach at The Wellnaissance, explains that the longer you're awake, the more the chemical adenosine builds up and it's this that makes us feel sleepy (in other words, the more you're awake, the more you feel pressure to sleep.)

"When you go to bed before that sleep pressure has had sufficient time to build, your body simply is not ready to enter or sustain deep sleep, even if you feel tired or stressed," says Michelle. "The result is that people who go to bed unusually early often find themselves lying awake."

It's like turning up early for a train. You're ready to go but the train is sticking to its schedule.

I struggled to sleep the next night

When your early nights haven't accomplished what you hoped for, you might feel tempted double down — keep moving your bedtime forward until those cumulative hours have finally killed off your sleep deprivation.

However, all this time spent in bed not sleeping can have a long reaching impact on your sleep health.

"One reason that early nights can backfire is that getting into bed before sleepiness leads the brain to connect bed with laying awake," says Dr. Jessica Weatherford, psychologist at Catalyst Psychology.

That means when you go to bed, your brain doesn't think: 'this is where sleep happens.' Instead, it might start to assume, based on experience, that you're lying there with the intention of staying awake.

How to sleep better after a bad night's sleep

So my early nights might not actually help me catch up on sleep. But as it's my go-to solution when I've clocked up under seven hours the night before, I asked the experts what I can do instead.

1. Move your bedtime slightly earlier

After a bad night's sleep you might be tempted to crawl into bed as soon as possible but Dr. Roland advises sticking as close to your usual sleep schedule as possible.

"I'd recommend recovering from a poor night's sleep by maintaining a consistent wake-up time," he says, "moving bedtime only slightly earlier if needed."

That means rather than an additional hour in bed, you take an extra 15 to 20 minutes. Doing so maintains your sleep cycle, limiting disruption (while still getting a touch more snooze.)

2. Aim for a few good nights, not one 'mega night'

"Consistency' is your watchword when it comes to good sleep as your body clock thrives on repetition. So when you're trying to catch up on rest, don't do it all at once.

"Prioritize several consecutive nights of adequate rest rather than relying on a single 'recovery' sleep marathon," says Dr. Rolands.

"Additionally, your body can only make so much sleep," notes Dr. Prather.

To get through the day in between, try a quick nap. But quick is the operative word: the 20-minute nap hack is the best way to regain energy without ruining your sleep pressure.

3. Make sure you're actually sleepy

There's a difference between feeling worn out and feeling tired. If you go to bed when you're experiencing the first but not the second, you might find yourself lying awake.

Dr. Weatherford encourages looking for "signs of sleepiness", including yawning and heavy eyes.

When these sleepy signals are clear, it's time to go to bed, even if you're (slightly) ahead of your usual bed time.

Many of us want to know the secrets behind how to fall asleep fast and sleep through the night. I've learned a lot during my time as a Tom's Guide sleep writer, but I want to know how one of the world's most renowned experts on insomnia and other sleep problems does it.

Dr Lindsay Browning is a neuroscientist and chartered psychologist, and the founder of sleep clinic TroubleSleeping. Through her work Dr Lindsay has helped thousands of people to learn how to fall asleep easily and quickly, and to skip unnecessary overnight wake-ups.

Here she shares her the four things she does every evening to fall asleep fast and sleep through the night. Plus, her golden rule about what not to do if she ever wakes up at 3 a.m.

Key takeaways: At a glance

• Dr Browning goes to bed at the same time each night (an important aspect of the 7:1 sleep rule), and uses 'sleep cues' including nighttime tea and a pillow spray to signal to her brain that it's time to sleep.
• She uses 'Do Not Disturb' settings on her phone to silence non-essential notifications overnight while still allowing emergency calls from close family.
• Dr Browning avoids using her phone in bed and never checks the time if she's having trouble sleeping. She also blocks unwanted light with an eye mask.

The 4 things an insomnia expert does every night to fall asleep fast and sleep through

1. Keeps a consistent bedtime

I know from the 7:1 sleep rule that bedtime consistency is key to better long term health, but studies show that reducing day-to-day variability in bedtime can also help treat insomnia.

And Dr Browning definitely takes this key finding into consideration when planning her nighttime routine.

"I try to go to bed at a similar time each night to allow me enough time in bed before my morning alarm," Dr Browning tells me.

"Even if I have things left to do, I really try to prioritise sleep because I know that if I get enough sleep, I will be better equipped for the next day," she adds.

• Read more: I kept waking up at 3 a.m. until I ditched this 'healthy' sleep habit — an expert explains why I had to stop it

2. Follows the same wind-down routine

The best teas for sleep contain ingredients such as lavender and chamomile that studies have found improve sleep quality, but Dr Browning tells me the very act of brewing and drinking a caffeine-free beverage every evening can send a message your brain that it's time to wind-down.

According to the psychologist, there is a "psychological association" between the tea's smell and taste and the fact that sleep will be soon.

"Having the same warm drink before bed each night helps signal to my brain that it’s time to wind down for the night," she shares.

3. Uses aromatherapy

I am a big fan of lavender pillow mist and lavender's proven sleep-inducing effect, so I was pleased to hear that Dr Browning "always use a lavender scented pillow spray before bed on my pillow". A spritz of lavender is also her secret travel sleep hack.

"Having these consistent pre-bedtime rituals means that when I travel I take my tea and pillow spray with me, which brings a sense of familiarity from home wherever I am," she reveals.

4. Silences most phone notifications

Can't wind down because your phone is constantly lighting up? Dr Browning doesn't have this problem as she helps her phone prepare for sleep, too.

"I ensure that my phone has an automatic night setting which silences all notifications," the neuroscientist says.

To put her mind at ease and soothe nighttime anxiety, she's also set an override so that her closest family members can call her during the night even when her phone is set to do not disturb. .

"This helps me to sleep peacefully knowing that I can be contacted in an emergency but without the disruptions from unnecessary notifications that can wait until the morning," she explains.

3 things an insomnia expert avoids at night for better sleep

While the above tips help her sleep through the night, trouble sleeping and nighttime awakenings are more common than you think.

So, when she finds herself struggling to sleep or awake at 3 a.m., here are the 3 things she avoids to help her fall back asleep.

1. Clock watching

When you wake up in the middle of the night, it's tempting to grab your alarm clock or phone to check the time. However, this will just prolong your nighttime awakening.

"I advise my clients that clock watching is almost never helpful in the middle of the night because it typically just makes you more anxious and frustrated about how little sleep you've had or how long it is left until morning," she says.

"Instead, I always set an alarm and if the alarm has not gone off yet, I know that it's not morning yet," she adds.

2. Bedroom light

There's plenty of research that shows how artificial light and seasonal changes can disrupt sleep, with one study finding that even a small amount of light can lead to nighttime awakenings.

Whether it's light from a device or from traffic, Dr Browning says there's a simple product you can buy to avoid sleep-disrupting light.

"If my husband is staying up later in bed to do something on his phone, or it is summer and there is light coming through the curtains, I will use an eye mask to block out the unnecessary light that might otherwise disrupt my sleep," she says.

3. Scrolling

And finally, we have one of the worst offenders for disrupting sleep: scrolling.

Research has even shown that one hour pf phone use in bed can increase insomnia by 59%, which is why Dr Browning avoids reaching for her phone whenever she finds herself awake in the middle of the night.

"I try to resist reaching for my phone because scrolling through social media instead of sleeping will make it less likely that I'm going to be able to go back to sleep again," she says.

Our top 3 gadgets for better sleep

I write about sleep health for a living, yet I probably haven’t had a decent stint of quality sleep in over a decade. The fog of becoming a new parent has seamlessly melted into the perimenopause years. Now, nights punctuated by nighttime anxiety means I regularly clock just 5-6.5 hours of sleep a night.

That falls far short of the 7-9 hours of sleep recommended by experts, placing me firmly in the long term sleep deprivation category. As a sleep editor who interviews leading experts and doctors, the side effects of chronic sleep deprivation are familiar to me — and they’re genuinely frightening.

Cognitive decline, poor cardiovascular health and diabetes are just a few of the side effects I’m at an elevated risk of. And now, the latest research to land in my inbox; insufficient sleep could be fueling the rise of cancer cases in the under 50s. I can’t put it off any longer, it's time for me to prioritize getting the sleep I need. With the help of five experts I trust, here’s everything I’m doing to get more sleep, starting from tonight.

Key takeaways: At a glance

• Statistics show cancer cases in the under 50s have risen by 80% globally in the past three decades.
• After analyzing the health data of over 18 million US adults aged between 18-50 over a two year period, researchers from MD Anderson Cancer Center and Jefferson Health cite insufficient sleep as a potential cause.
• Establishing a consistent wake time helps anchor your circadian rhythm and one of the most impactful ways to improve sleep, say experts
• Starting a wind down routine 1 hour before bed helps prepare mind and body for sleep, yet many skip this step

5 things I’m doing to get more sleep, starting from tonight

For anyone, like me, who gets less sleep than they know they need, the association between insufficient sleep and an increased risk of developing certain types of cancer is alarming (scroll below for a closer look at the recent research that links the two).

“First, I want to say don't panic, but do pay attention,” says Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness. "The research is real and important, but the key thing to know is that your body can recover if you let it."

“The real problem is chronic sleep deprivation, not just a bad night here and there. The studies aren't saying ‘you're doomed if you've lost sleep,’ they're showing that ignoring sleep over time slowly adds up and affects your health. The good news is that most people still have plenty of time to make changes and improve their sleep,” says Dr. Meers, a board-certified sleep behavioral specialist.

With that in mind, here’s everything I’m doing to get the sleep my body needs in order to stay healthy, starting from tonight.

1. Setting and sticking to a consistent sleep schedule

From the five experts I spoke to, their top tip for getting consistently better sleep is to anchor your sleep and wake times.

"If there's one thing you can do tonight to improve your sleep, it's to choose a consistent wake-up time and stick to it, even after a rough night's sleep," says Dr. Meers.

"Most people focus on bedtime, but your wake-up time is what really sets your body's internal clock. Once that anchor is in place, falling asleep, staying asleep, and feeling rested tend to become much easier over time."

Dr. Weiss echoes this advice. "Starting tonight, establish a bedtime-wake-up routine to help your body unwind from the day, reduce stress, and switch into sleep mode," urges the sleep scientist.

This advice mirrors the findings we saw earlier this year from a groundbreaking study conducted by Vitality and The London School of Economics and Political Science (LSE).

Dubbed the 7:1 sleep rule, researchers outlined how regularly achieving seven hours of sleep while sticking to a one hour window in which to fall asleep could increase your life expectancy by up to four years.

2. Optimize your bedroom for sleep

If your sleep quality and quantity is suffering, pay attention to your sleep environment. Temperature, light, sound and clutter in your bedroom can all impact your ability to fall and stay asleep.

I recently moved house and my bedroom is still full of boxes. According to the experts, if I'm serious about improving my sleep, that needs to be addressed.

“The right sleeping environment is personal, so try different things and see what works for you," says Dr. Hana Patel, a UK-based NHS GP and sleep expert at Time4Sleep. "Having said that, it is generally easier to fall asleep when it’s quiet, dark and cool."

While blackout blinds or curtains are a great way to block out ambient light, a sleep mask is an easier fix you can use from tonight. Noise pollution can also impact your sleep, especially during the summer months when windows tend to be left open. A decent pair of ear plugs are a cheap solution.

Ultimately, you need a relaxing, welcoming sleep environment that you want to spend time in. "Your brain needs to associate that environment with safety and rest, not stimulation," says Dr. Meers.

Clutter and other reminders of unfinished tasks are a recipe for disrupted sleep (and I should know).

• Read more: I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

3. Calm your nervous system before getting into bed

Nighttime anxiety makes it difficult for me to both fall and stay asleep. Often, I wake at 3 a.m. with a thumping heart that prevents me from drifting off again. In order to tame racing thoughts before getting into bed, Dr. Mike Gradisar, Head of Sleep Science at Sleep Cycle shares his advice.

"Spend 10 to 15 minutes before bed writing down your top worries and possible solutions. This prevents your mind from rehearsing problems once you are in bed," he says, noting that scheduling time for 'constructive worry' helps keep problem-solving out of the bedroom.

If you fall asleep only to then wake up in the middle of the night, Dr. Meers recommends getting out of bed. "If you can't sleep, get up," says the sleep doctor. "Lying in bed awake trains your brain to associate bed with wakefulness. That association is harder to break than most people realize."

4. Establish a wind down routine (and stick to it)

A wind down or nighttime routine can help prepare your brain and body for sleep. It doesn't matter what your nighttime routine looks like, provided that it follows a similar sequence of activities that you find relaxing.

One hour before bedtime, Dr. Weiss recommends clearing your mind, making a to do list, going on a light walk or doing some gentle yoga stretches. This is the point in the evening that you should dim the lights, reduce the volume, slow down your pace.

30 minutes before you want to be asleep, Dr. Weiss recommends taking a warm shower or a bath and finishing up any tasks. "Prepare your clothes, lunch bag etc. for the next day," she says.

Then, 15 minutes before you want to be asleep, try breathing exercises, reading a book or other relaxing activities, advises the sleep doctor.

"Dim the lights and listen to a calming podcast," recommends Dr. Gradisar. "The goal isn’t perfection but creating some space between your busy day and sleep."

5. Cut down on stimulants in the run up to bedtime

Getting less sleep than I need means I'm often reaching for caffeine to stay alert during the day. However, stimulants from tea, coffee and carbonated drinks can leave you feeling tired, wired and unable to sleep come bedtime.

To get consistently good sleep, it's time to break the negative stimulant cycle, say experts.

"Cut off caffeine by early afternoon; most people don't realize caffeine has a half-life of 5-7 hours, meaning your 3pm coffee is still half active at 8pm," says Dr. Meers.

In addition to the cut-off from caffeinated drinks, you should avoid alcohol and screens — anything that prevents your body from feeling tired should be eliminated in the run-up to bedtime, say experts.

"Light from screens, particularly phones and computers, can be particularly disruptive as it gives off a blue light which mimics daylight," says Dr. Patel. "Using screens late at night can also over-stimulate our brains, making us feel less sleepy."

The link between early-onset cancer and sleep deprivation

First, let’s look at the study that has spurred me into addressing my sleep issues head on. Statistics show the number of cancer cases in the under 50s has risen by 80% globally in the past three decades. Researchers from MD Anderson Cancer Center in Houston, Texas and Jefferson Health New Jersey have cited insufficient sleep as a potential catalyst.

During a recent presentation at the American Society of Clinical Oncology in Chicago, researchers outlined how, after analyzing the health data of over 18 million US adults aged between 18-50 over a two year period, they discovered that poor sleepers were at a heightened risk of developing early-onset bowel, breast, uterine or ovarian cancer.

According to the data, those with insomnia are as much as three times more likely to develop certain cancers within five years of an insomnia diagnosis.

“These findings suggest that sleep disruption may represent a clinically relevant, potentially modifiable risk factor in early-onset cancer risk stratification and warrants further investigation,” the researchers said.

Commenting on this research, Dr. Carleara Weiss, Sleep Science Advisor at Aeroflow Sleep, says the findings support earlier research demonstrating that persistent sleep deprivation disrupts the circadian rhythm, our body's internal clock that helps regulate functions such as sleep and wake cycles, hunger and body temperature.

"[This disruption] critically impacts our physiology by affecting cell division, hormone regulation, DNA repair, and cardiovascular and glymphatic function," says Dr. Weiss, who specializes in behavioral sleep medicine and circadian rhythms.

"In turn, these disruptions lead to cancer, dementia, and mortality. For example, women with insomnia are more likely to be diagnosed with breast cancer, even if they don’t have a family history of the disease."

Final verdict: The time to prioritize sleep is now, say experts

The above advice isn't a quick fix and requires consistency in order to achieve better sleep in the long run. "These simple steps require dedication and are not easy; however, if you stick to them, they will make a positive difference in your overall health," says Dr. Weiss.

And how much of a priority should we be making our sleep? "Sleep is considered a sixth vital sign", says Dr. Andrew Valenzuela, Medical Director of Sleep Cycle Center in Austin, Texas. "It impacts every organ system. Interestingly, every single cell in the human body has its own circadian rhythm.

"This means that sleep deprivation and poor sleep quality physically affects every single organ system at multiple levels, ranging from hunger to mood to heart health and longevity. Sleep is pivotal for overall wellness. The push for sleep quality is critical for all of us."

That means reframing how we view sleep. "For years, we've been told that getting by on little sleep means you're productive and tough, but that idea has caused a lot of harm," concludes Dr. Meers.

"The most successful people I see aren't the ones who push through on less sleep. They're the ones who learned that making sleep a priority is the best investment in everything else they care about. Sleep isn't a reward for a good day. It's what makes a good day possible."

What if I told you there's a way to boost your longevity that doesn't involve red light, cold plunges, or quaffing superfoods? In fact, it's something we can all do for free: keep a regular sleep schedule.

My sleep tracker is always urging me to get to bed on time and, judging by two major new studies published this year showing that sleep regularity is a crucial aspect of ageing better, it's clear that my sleep tracker is looking out for my long-term health.

Below, we'reeve looking at what is a sleep regularity (also known as sleep consistency) sleep score, where to find yours, and how to improve your score based on advice from board-certified physician Dr. Kenneth Ro and renowned health and longevity expert Dan Miller.

Key take-aways: At a glance

• The 'master switch' for longevity: Sleep regularity is the ultimate predictor because it sets the schedule for your entire body. It's what controls the timing of the cellular repair that keeps your organs young.
• The one-hour sleep rule: Science now indicates that staying within a 30-minute window of your target bedtime and wake time every day is vital for longevity. Being consistent with this 'one-hour' window is the gold standard for a healthy circadian rhythm. So if your bedtime anchor is 10pm (the time you'd like to fall asleep), your one-hour window is split 30 minutes either side of that.
• The 4-year longevity boost: A huge new study by Vitality and The London School of Economics and Political Science (LSE) found that consistent sleep timings paired with getting 7+ hours of sleep a night can help increase your life span by up to four years. This is known as the 7:1 Sleep Rule.
• The weekend lie-in trap: Scientists now believe that 'social jetlag'—shifting your sleep schedule on the weekends—accelerates biological aging and decline.
• The 'Regularity' metric: Most high quality sleep trackers, including the Apple Watch, Oura Ring, and Garmin Index Monitor, track 'sleep consistency' to help you monitor this vital longevity marker.
• Optimizing your bedroom for sleep: Experts recommend using temperature-controlled bedding and smart lighting to anchor your circadian rhythm and help you stick to a regular sleep schedule.

• Read more: Science says my poor sleep habits mean I'm at risk of developing cancer and I'm terrified — 5 experts share their top tips for getting more rest, starting tonight

What is sleep regularity?

Sleep consistency is all about going to bed and waking up at roughly the same time every day to regulate your circadian rhythm (and therefore your sleep/wake hormones).

Instead of simply focusing on how many hours you sleep, researchers now use the Sleep Regularity Index (SRI). According to the doctor-cited science health journal Nature, the SRI is used to "measure an individual’s sleep/wake consistency over time."

According to a paper by the researchers who created the SRI, 'the index is scaled so that an individual who sleeps and wakes at exactly the same times each day scores 100, whereas an individual who sleeps and wakes at random scores 0.'

"Higher sleep regularity scores are associated with better metabolic health, improved cardiovascular markers, and lower mortality risk," explains Dr. Ro.

When you have an irregular sleep schedule, you’re essentially putting your body in a state of stress, he says. This can fast-track you toward type 2 diabetes, obesity, and cognitive decline.

• Read more: Experts share 3 reasons why your Apple Watch sleep score is ‘Low’ even when you get 7 hours or more sleep a night

The social jetlag trap

Social jet lag (when your work or social habits get in the way of your sleep patterns) is the most common interference in sleep consistency.

People's sleep schedules tend to shift significantly between weekdays and weekends — I must admit, I'm guilty of this.

Dr. Ro says a common example is waking at 6am during the workweek and then sleeping until 9am or 10am on the weekend.

"Even though the person has not traveled, the body experiences a shift similar to crossing time zones. Repeating that cycle week after week can disrupt hormone rhythms, metabolism, and sleep quality,” he explains.

Why sleep regularity is the master switch for longevity

While CDC guidelines still recommend that adults get 7 or more hours' sleep a night, new research shows that sleep regularity is actually a stronger predictor of mortality risk compared to how much sleep you're getting, and combining that regularity with enough sleep can add up to four years to your life.

A 2024 Windred et al study of more than 60,000 participants found that sleepers with higher SRI scores had a 20% to 48% lower risk of all-cause mortality than those with low scores, and was a stronger predictor of all-cause mortality than sleep duration.

Additionally, the Vitality and LSE study of more than 47 million nights of sleep data, published in January 2026, concluded that getting seven hours of sleep per night, while maintaining a consistent bedtime within a one-hour window, can lead to 24% lower mortality risk when compared to people who don't do either.

In terms of lifespan, they translated that to up to potentially four more years of life.

Miller, who is on a journey to reach 130 years old, explains: "Consistent sleep allows your body to predict when to repair tissue and flush toxins.

"When our circadian pattern is disrupted too often, we pay the short-term price (inflammation, brain fog, lack of energy) and the price long-term (early death and a great chance of diseases).

“​​Quality is a byproduct of consistency," he adds. "If you want to live longer, stop chasing the amount of sleep and start mastering the timing of it."

So below, we'll cover habits that can improve your sleep regularity, and look into how the best sleep trackers can help you ace that consistent sleep schedule...

How to find your sleep consistency score

As I mentioned earlier, my sleep tracker, an Oura Ring, doesn't let me get off lightly when I have a late night. It sends me notifications reminding me I should be asleep and deducts points from my sleep score if I sleep at irregular times, even if I clock eight hours.

That's why a reliable sleep tracker is such a handy tool for maintaining that all-important, and potentially life-extending sleep schedule. All the best trackers measure sleep regularity and take consistency into account when calculating your nightly sleep score.

“Sleep tracking can be useful because it turns something invisible into measurable data," emphasises Dr. Ro. "Wearable trackers can highlight patterns such as bedtime variability and sleep timing drift. When people see those patterns clearly, it often motivates them to create more consistent sleep habits.”

Here's how to find your sleep consistency metric on popular health trackers:

Oura Ring

Oura measures sleep consistency by tracking the regularity of your bedtime and wake-up times. You'll find a dedicated sleep timing measurement in your sleep report.

After 90 days of constant wear, Oura learns your natural chronotype and will align your sleep timing with this data under the 'Body Clock' tab.

Apple Watch

Your bedtime is one of three key metrics that go into calculating your Apple sleep score. In the sleep section of the Apple Health app, you can view how close your bedtime was to your average.

Whoop

The fitness and performance focused Whoop band delivers a 'sleep consistency' percentage under the sleep tab. This percentage reflects how similar your bed and wake times are over a rolling four-day period.

Garmin

Although there isn't a dedicated sleep consistency measurement in the Garmin sleep report, you can view your detailed breakdown of sleep times and stages to manually cross-check your consistency.

How to improve your sleep consistency score

So, you know sleep regularity enhances your chances of living a longer, healthier life, and you know where to find the metric on your sleep tracker of choice. But what can you do, starting tonight, to improve your sleep consistency?

Strap in, I've got the tips and tactics from the experts...

The 7:1 Rule

Of course, it's nigh-on-impossible to fall asleep at the exact same minute every night, so experts recommend a one hour window around sleep and wake times.

Obtaining 7 hours of sleep per night within a 1-hour window is one of the key sleep behaviours recommended by Vitality researchers for extended life expectancy. Dr. Ro also highlights that avoiding large timing swings helps maintain circadian stability.

This one hour window takes the pressure off falling asleep as soon as you get into bed. Instead of panicking about getting to sleep right on time, prioritise maintaining a calming nighttime routine. Once this routine is established, your body should get used to winding down at roughly the same time each night.

Anchor your morning

Dr. Ro says locking in a stable wake time, and exposing yourself to sunlight soon after waking, is the best starting point for avoiding sleep deprivation and getting better sleep.

“Natural light exposure within the first thirty minutes after waking helps reinforce the body’s internal clock,” he explains. Essentially, the sunlight tells you brain it's time to be alert.

Light, along with waking at roughly the same time each day, signals the brain when to release cortisol in the morning and when melatonin should rise later that evening. "Once that rhythm stabilizes, the body naturally begins to develop sleep pressure at a predictable time at night," says the Texas-based physician.

That means you fall asleep fast and reap the health benefits of a consistent sleep schedule. It's a double win.

Don't over-correct

Now, I had a pressing question for the experts: There are people who cannot perfectly control their sleep schedule (new parents and shift workers, I'm thinking of you), so what is the most important anchor for them: bedtime or wake time?

"The biggest anchor is a consistent wake-up time," confirms Miller, and you should "protect this at all costs." Experts now agree it's better to wake up at your usual time, even if you have a late night, and take a 20-minute nap later than to "sleep in" and shift your rhythm.

The founder of Eternum Longevity Center advises: "Try to schedule 7 to 9 hours in bed if possible, but wake up at the same time every day, even weekends, regardless of bedtime."

Admittedly, skipping a couple of hours sleep one night isn't great, but throwing off your circadian rhythm for the following few nights can lead to accumulating a bigger sleep debt.

The best tech to help you maintain regular sleep times

As tech gurus here at Tom's Guide, we're always keen to wax lyrical about gadgets that improve our sleep routines.

Focussing on the fact light and temperature are two of the biggest factors that influence sleep, here are our tried-and-tested products — all of which can help you get to bed, or get up, on time...

A SMART BED: With features like temperature monitoring to enhance your sleep quality, smart beds like the Eight Sleep Pod, can help you drift off and wake up at consistent times. "I’m a massive advocate for bed coolers like the Eight Sleep Pod 5. Being able to thermally regulate your environment is a game-changer," says Miller.

SMART LIGHTING: If you're looking to upgrade your home for better sleep, Philips Hue lights are a great place to start. With built-in sunset features, these lights can be programmed via the accompanying app to dim in the evening. Being in a darker room can to help promote melatonin release and aid you in feeling sleepy on time.

A SUNRISE ALARM CLOCK: Come morning, the best sunrise alarm clocks, like the Hatch Restore 3 or Lumie Bodyclock Shine 300, can help you hone a consistent wake up time. Gradually getting brighter over a set period of time, they are particularly effective on dark mornings as they simulate a sunrise and help you wake more naturally compared to a blaring alarm.

SMART BLINDS: And when the mornings naturally get brighter, smart blinds are a great home improvement. Typically controlled via apps or home smart assistants, you can set them to let in light at the same time every morning.

I developed a bad habit of doomscrolling in bed once the lights were out, and it's been ruining my sleep and energy levels the next day. And I'm not alone in this: over one-third of US adults doomscroll in bed, according to a recent survey by the American Academy of Sleep Medicine.

Hunting for a solution to kick my bedtime doomscrolling habit, I downloaded the Google Clock app to my Pixel phone. I wasn't expecting much at first, but since using five overlooked sleep features in the app, I've finally kicked my in-bed phone use habit. The pay-off? I'm now falling asleep faster and sleeping through the night.

Here are the Google Clock features that fixed my messy nighttime routine to sleep better than I have in months...

Key takeaways: At a glance

• The Google Clock app acts as a hub for key features that help me fall asleep faster and sleep through the night: Bedtime Mode, Sleep Sounds, Sunrise Alarm, Google Assistant Routine, and Bedtime Activity Audit.
• You can find these features by downloading the Google Clock app from the Google Play Store (your device needs to be running Android 4.4 or higher).
• Bedtime mode, in particular, can help you unwind faster at night. The more relaxed you are falling asleep, the more you'll boost your chances of sleeping through the night (because you won't have any cortisol-fuelled 3 a.m. wake-ups) and feel full of energy in the morning.
• While the Google Clock Sunrise Alarm brightens your phone's screen over a period of 15 minutes until your alarm goes off, it isn't as effective as a 10,000 lux sunrise alarm clock for waking you up gently in the morning.

5 Google Clock features that help me quit doomscrolling to fall asleep faster and sleep through the night

For the longest time, I ignored these bedtime Google Clock features and used the app to just set an alarm and sync it with Spotify so I could wake up to my favorite songs.

However, the following features have reduced the time it takes me to fall asleep (sleep latency), and they're helping me to get a good night's sleep by putting an end to my bedtime doomscrolling:

1. Bedtime Mode

• This feature silences notifications and turns your screen grayscale. While it technically uses Android’s Digital Wellbeing engine, you set it up and toggle it within the Google Clock app.

A 2025 medical report published in Frontiers of Psychology revealed that insomnia levels increase by 59% per hour of using screens in bed.

My mental note on stopping doomscrolling at a particular time worked for a few days, until it didn't. What actually made it an achievable goal was switching on the bedtime mode on the Clock app.

By setting the time you go to bed and wake up in the Clock app, you automatically pause all app notifications, calls and messages for the duration.

The best part? You can still allow selected contacts to interrupt your bedtime in case you're expecting emergency calls or messages.

2. Sleep Sounds

• You can choose to play sounds directly from the Bedtime tab. It integrates with Spotify, YouTube Music, or the Calm app, but the play/stop controls and sleep timer live inside the Google Clock app interface itself.

Falling asleep to soothing sleep sounds is more than a viral trend now. Generally, white, pink, green and brown are the popular sleep sound categories.

These basically include sounds at different frequencies which help set up a relaxing and calm environment, perfect to wind down and fall asleep faster.

If you're someone who finds relaxing sleep sounds to help you fall asleep faster, on the Clock app, you can choose from existing options like waves, deep spaces or contemplation, record your new sleep sound or sync it with your YouTube Music Premium or Spotify playlists.

3. Sunrise Alarm

• This feature is native to the Google Clock app. Over a period of 15 minutes, before your morning alarm sounds, it brightens the screen on your phone from black to yellow-orange.

This is perhaps the biggest feature for Google to introduce, considering how sunrise alarm clocks can help convert the dread of waking up into a much more relaxed process.

All you have to do is switch on the sunrise alarm feature while setting up your bedtime routine. This brightens up the screen gradually, 15 minutes before your alarm goes off, simulating a sunrise.

Pairing this up with my favorite morning song makes waking up less of a chore and more of something I actually look forward to.

However, don't expect the Google Clock Sunrise Alarm feature to compare with an actual sunrise alarm clock that emits 10,000 lux of light to wake you up.

4. Google Assistant Routine

• You'll find this within the Google Clock app’s alarm settings. When you tap it, it lets you 'attach' an action to your morning alarm (like having Google Assistant read out your calendar for the day ahead). Once you've set it up in the Google Assistant menu, you can manage it via the Clock app.

Is productivity something that keeps you up at night? For me, thinking about the next day, the list of tasks I need to finish or even the weather, often delays my bedtime.

Google Assistant comes to the rescue by helping you build a morning routine which works with you to have a great start to the day, sans worrying or rushing.

To activate it, click on the 'routines' feature when you set up your bedtime mode. This will give you several options like enabling the voice assistant to tell you about the weather, your daily calendar, tasks or straight open up media and play the news or music, once your alarm goes off.

5. Bedtime Activity Audit

• This is the graph in the Bedtime tab that shows you how much time you spent on your phone after you were supposed to be sleeping. It takes data from Digital Wellbeing, but you can view the graph and a Recent Bedtime Activity card inside the Google Clock app.

Tracking your sleep can be a good way of understanding your habits and tweaking them along the way to ensure you're getting enough hours of rest your body and mind deserve.

While it does not give data on the specific metrics like the best sleep trackers do, the Clock and Digital Wellbeing app together tell you which apps you use during your scheduled bedtime and provide a bar chart view of your estimated time spent in bed.

If you did not use your phone during bedtime mode, it will say "Didn't use phone."

You can also go the extra mile and activate the cough and snore feature. This will allow the Digital Wellbeing app to use your device's microphone to detect coughing and snoring during your scheduled bedtime.

To do this, click on the three dots next to 'recent bedtime activity', choose the manage data option and select cough and snore info.

How does Google Clock compare to a sunrise alarm clock?

The Google Clock sleep features have successfully helped me fix my bedtime routine, wind down faster and get enough hours of rest to tackle my tasks the next day.

However, there are certain limitations I've noticed.

While the Google Clock app sleep features have significantly reduced my doomscrolling and helped me reduce my phone use at night, I've still been reaching out for my phone as soon as my eyes open in the morning.

Experts say that the sudden overload of notifications can lead to mental exhaustion, brain rot and low energy levels even before you start the day.

On the other hand, using body clock with built-in alarms gives me time to gradually take in my day and move at my own pace, without being suddenly exposed to huge to-do lists.

The simulation is also much closer to a natural sunrise, unlike the one by the Clock App, which isn't bright enough to wake you up on its own.

In fact, I use the Lumie Bodyclock Glow 150, one of the best sunrise clocks we've tested in 2026, as a nightlight— something I can't achieve with my Pixel phone.

The Google Clock app definitely offers a good sleep package, which is convenient while travelling, but on days when you'd prefer a phone detox, relying on specialised sleep tech such as a sunrise alarm clock is the way to go.

3 sleep products I recommend for better sleep

I recently started tracking my sleep with an Apple Watch, and it's told me something I already knew: I sleep for around six hours a night. While expert guidelines recommend that adults should sleep seven or more hours a night for optimal health, my sleep tracker consistently awards me high sleep scores.

So, does this mean six hours of sleep is enough?

To find out, I recently showed my Apple Watch's sleep tracking data to board-certified sleep medicine physician and medical director at Dreem Health, Dr. Joshua Roland. My aim was to find out if I could be part of a small percentage of people whom research finds are genetically predisposed to sleeping less than seven hours a night.

Here's what Dr. Roland had to say about my sleep, the rare short sleeper trait, and whether sleeping for six hours is ever enough. He also breaks down the ramifications of sleeping six hours a night, plus the benefits of sleeping for seven hours or more.

Key takeaways: At a glance

• My high sleep scores from my sleep tracking device don’t mean my average sleep duration of six hours is enough — most research still supports seven hours as the minimum for long-term health.
• Only a very small number of people are true 'short sleepers' genetically; for most, consistently getting less than seven hours is linked to higher health risks and reduced life expectancy.
• Chronic sleep deprivation impacts the whole body, including cardiovascular, immune, and hormonal systems — even if you feel mentally fine in the short term.
• Sleep quality matters (stages, consistency, few awakenings), but it doesn’t replace sufficient duration; the best outcomes come from both good quality sleep and at least seven hours of sleep a night.

My average sleep time and sleep scores

When I began tracking my sleep, I knew I'd be getting sleep duration averages of around six hours — maybe even five or four on nights when I'm pulling an all-nighter or experiencing a bout of insomnia.

My average sleep duration varies. Some weeks my average sleep time is around 6 hours and 11 minutes. Other weeks, particularly during my menstrual phase, I get an average of 5 hours and 52 minutes. Basically, I'm getting nowhere near the amount of sleep that sleep experts recommend.

However, my Apple Watch sleep scores are consistently high. For example, on Tuesday, April 7, I was awarded a high score of 90 on just 6 hours and 24 minutes of sleep. On Wednesday, April 15, I got an 86 on 6 hours and 2 minutes of sleep. So, what gives?

Is 6 hours of sleep enough?

While there has been research that found six hours or more of sleep is actually markedly better at reducing the risk of serious health issues, compared to less than six hours sleep, Dr. Roland says that there's an overwhelming amount of studies that warn seven hours is actually the minimum.

"There's definitely variation, genetics and age and health conditions that affects the sleep need but, as a ballpark, we recommend at least seven to eight hours minimum for most people," he tells me.

"Genetically, maybe some people can get away with six, but probably very few can chronically get away with it without it impacting health and cognitive function," he adds.

So, how does sleeping for less than seven hours affect our health? Dr. Roland points to recent research that highlights sleep deprivation's impact on life expectancy, such as a 2025 study that reported sleeping less than seven hours decreases your life expectancy more than poor diet or lack of exercise.

"Studies on duration show that mortality goes up if it's less than seven," he says.

The sleep expert also points out that even those who don't feel the effects of less than seven hours of sleep "cognitively" may be overlooking the effects a lack of sleep can have on the body.

"If you go a long time where you're not sleeping enough, you might feel like you're getting used to it, but sleep is such an ingrained part of our biology that every organ system needs sleep to recover and repair," he warns.

"Even if you feel OK mentally, your cardiovascular system, your immune system, your endocrine system, pretty much every system in the body needs sleep to restore itself and recover from day-to-day damage," adds the board-certified doctor.

Dr. Roland warns that, while a night or two of sleeping less than seven hours is unlikely to do any substantial harm, years of sleep deprivation can accumulate serious sleep debt.

"Over the course of years, it takes a major toll on life expectancy and long-term health if you're not getting the sleep you need," he warns.

But what about those who experience short sleeper syndrome? Do they need at least seven hours of sleep for their bodies to recover, even if they have an innate tendency to sleep for less?

"In a lot of ways, the short sleeper syndrome is kind of a sleep myth as short sleep is usually behaviorally driven," he argues.

According to Dr. Roland, modern life, from social obligations to media consumption, have driven us to stay up late and follow an "unnatural" schedule which shortens our sleep.

"The way we live now is very different than our ancestors lived for millions of years, and our bodies aren't built to live this way quite yet. " he warns.

The sleep medicine physician also explains that there are certain groups of people who need more sleep than others.

"Anyone growing or recovering needs more sleep, so infants, kids, teenagers, even some in their twenties need higher than that, along with anyone recovering from illness or requiring more energy for athletic performance," explains Dr. Roland.

The benefits of sleeping for 7+ hours a night

Okay, so we've established how sleeping for less than seven hours a night can affect our overall and long-term health, but what are the benefits for sleeping seven hours or more?

Dr. Roland says that one major benefit of sleeping for at least seven hours is increased metabolism.

"The way we regulate glucose and really most hormones in the body are regulated on based on sleep, he says.

In fact, a study found that sleeping for around 7 hours and 18 minutes every night may be the ideal amount of time for reducing the risk of insulin resistance, which can lead to type 2 diabetes.

Another benefit is a boosted immune system, as Dr. Roland explains.

"A boosted immune system is important to fight off disease and can look at our cells and identify cancer cells," he tells me.

However, probably the most talked-about benefits is increased life expectancy.

Earlier this year, a groundbreaking study by Vitality and The London School of Economics and Political Science (LSE) discovered that getting at least 7 hours of sleep and going to sleep within a 1-hour window can help you live up to four years longer. This has led to a gold-standard sleep guideline: the '7:1' sleep rule.

3 sleep scores just as important as duration

While it's clear that I need to boost my average sleep duration for better long-term health, what isn't as clear is why I'm consistently achieving high sleep scores.

As it tuns out, sleep duration isn't the only sleep metric that's worth paying attention to. Here, Dr. Roland explains why sleep quality, a consistent sleep schedule, and the number of nighttime awakenings are just as important as sleep duration.

1. The quality of my sleep

After looking at my sleep tracking data, Dr. Roland says one major factor for my high sleep scores is the quality of my sleep.

"It's not just how much sleep you get, it's also the quality of your sleep," he tells me.

"You can be getting a good 8 hours of sleep, but if it's poor quality sleep, it's not the same as getting a good healthy 8 hours of sleep," Dr. Roland adds.

One of the key metrics I always pay attention to is my sleep stages (in other words, the type of sleep I'm getting throughout the night): core (light sleep), deep sleep, and REM sleep. According to Dr. Roland, these sleep stages all serve specific functions that are crucial for optimal health.

"REM sleep is really important for cognitive functioning, and deep sleep is important for the immune system," he explains. "In nights that you didn't have as high a score as others, you had a little bit less REM sleep and deep sleep and that's because those are important for health."

2. Number of nighttime awakenings

Waking up during the night is a normal part of sleep (most of the time, we have no memory of it the next day), and my sleep tracking data shows that my nighttime awakenings are minimal and last no more than a minute.

However, waking up at night can become an issue if nighttime awakenings become frequent.

"If sleep is fragmented, you're not getting the uninterrupted sleep that allows you to get the amount of REM sleep and deep sleep the way that you should," warns Dr. Roland.

3. Consistent bedtime

My sleep score is always boosted when I go to bed within a 1-hour window, and that's because a consistent sleep schedule is in line with my circadian rhythm.

"Your body is on a 24 hour cycle, and even if you're taking a long sleep period during the day, it's not quite the same as a consistent sleep period where your entire body is resting and synchronised," explains Dr. Roland.

Bottom line

After looking at my sleep data, Dr. Roland has left me some words of advice — and it turns out I'm not wired to be sleeping as little as I am after all.

"My guess is you probably need a little bit more than you're getting, so try to get to bed 15 minutes earlier for a couple of weeks, and add another 15 minutes if that's going well," he advises.

"See if you can shoot for a half hour to an hour earlier," he adds.

However, he also advises that I don't push myself by trying to extend my sleep duration too much.

"You don't wanna create a goal that's really high and then get stressed out over trying to get eight hours when you're averaging six," he warns.

As for whether six hours is enough, Dr. Roland says that for the majority of people, it's a hard "no".

"The literature really points to at least seven hours for long-term health and longevity the board-certified doctor explains. "For most people, six hours is not enough for overall health, lifespan and the body to repair itself.”

Tech that helping me get enough sleep

There's nothing like warm weather to motivate you to clean the seldom-touched areas of your home. Hopefully that includes your mattress, as dead skin cells, body oils, sweat, bacteria and even mites will have built up over the past months without a deep clean.

But before you start spring cleaning your bed, remember that improper care risks voiding your mattress warranty. Sleep brands typically have guidelines on how to care for and clean your bed but not following proper care instructions can leave your pricey mattress unprotected by a warranty.

'Abnormal' cleaning methods to avoid include harsh chemicals that damage the mattress and excessive moisture that causes mold and mildew growth.

What's more, these improper techniques can impact the comfort of your bed. But if you notice your mattress has started to sag way before the end of its lifespan, you might be unable to claim a replacement if there's evidence your cleaning has gone against the warranty. Here's what to avoid and the safe methods that leave your mattress sparkling clean and your warranty intact.

3 spring cleaning mattress tasks that could void your warranty

1. Using a steam cleaner

Using a steam cleaner on your mattress might seem like a quick cleaning solution, but you run the risk of voiding your warranty if you do.

"A steam cleaner set too hot will leave excess moisture, which is how you get mold and mildew growing inside the mattress where you can't see it," Taylor Riley, expert at Stay Clean Solutions, told us.

This is particularly important for memory foam mattresses, as heat and moisture can damage the structure of internal foams, cause them to break down (cue a sagging mattress), and lead to mold, which will typically void the warranty. So if you have one of the best memory foam mattresses, avoid steam cleaning altogether.

However, many warranties from popular brands, such as Tempur-Pedic and Purple, cover hybrid mattresses as well as memory foam options and state mold, mildew or damage from liquid will void the warranty. So practice caution when steam cleaning a hybrid, as well.

While hybrid innerspring mattresses feature significant support springs, they also feature comfort layers, often made of foam. Steam cleaning runs the risk of pushing moisture into these layers, sometimes resulting in mold.

In the UK, mattress brand Otty’s warranty is voided if mold from ‘abnormal care’ including liquid spillage is present, while Simba Sleep’s warranty bans “attempt[s] to clean the mattress with improper cleaning products or techniques.” Indeed, its cleaning advice does not include steam cleaning.

Using a powerful steam cleaner can also cause damage the glues that bond mattress layers together, known as delamination. As a result, the layers may shift, reducing the support and integrity of your bed.

2. Cleaning with bleach and other harsh chemicals

It may be tempting to use the strongest chemicals, such as bleach, to thoroughly clean your mattress.

But be warned, bleach can cause discoloration and damage the fibers of the mattress. Harsh chemicals in general are typically discouraged in mattress brands’ cleaning guidelines.

That’s because, as UK bed retailer Dreams explains, "Bleach, ammonia-based cleaners, strong solvents, and harsh detergents chemically react with polyurethane foam, causing discolouration and structural breakdown."

Why does this matter for your warranty? Well, most mattress warranties are voided if the mattress is stained or damaged (including the warranty provided by Saatva.)

Always check the care instructions and cleaning advice for your mattress, and consider safe alternatives to harsh chemicals (which we'll get into below).

3. Removing the mattress cover

You might think that because you can see a zipper on your mattress, it means the cover can be removed and popped in the washing machine.

While this is true in some cases — the Simba Hybrid, for example has a machine washable zip-off cover — removing the cover often voids the warranty. So it's essential to check the terms before unzipping.

And there are some good reasons why you shouldn't unzip and take off the cover of certain mattresses.

“If a mattress has a zippered cover, that doesn’t necessarily mean you should ever remove it,” Claire Davies, Tom’s Guide Sleep Editor and Certified Sleep Coach says. “In fact, if you remove the cover on a mattress that contains fiberglass you will expose your bedroom and clothing (and potentially your wider home) to fiberglass."

Indeed, Zinus' warranty, specifically states that removal of the mattress cover voids its 10-year warranty, and says that "removal of the cover will expose the protective fire barrier and may cause exposure to glass fiber."

Even fiberglass-free DreamCloud mattresses state in the US warranty that removing the cover for any reason voids the warranty. Check your specific warranty, but as a rule of thumb, don't remove that cover.

Safe cleaning methods that won’t void your mattress warranty

While you should always consult your mattress warranty and the care instructions before cleaning, the below methods are generally safe.

1. The baking soda method

You might be surprised to learn that baking soda (also known as bicarbonate of soda) is ideal for mattress cleaning. It's natural, non-toxic, and removes bad odors.

It's also absorbent, helping lift stains, all of which makes it an ideal method to freshen up your bed and one that's generally safe to use on all types of mattresses. As such, it's unlikely to void your mattress warranty.

To use, vacuum your mattress thoroughly, sprinkle the baking soda over the full surface (you can pre-mix it with a little essential oil if you want to add some fragrance), and gently work the mixture into any stained areas with a cloth or brush (but be careful not to be abrasive).

Then leave for 30-90 minutes before vacuuming it up thoroughly.

You can find our more detailed guide to cleaning a mattress with baking soda here, including how to tackle specific stains like sweat, blood and urine using baking soda-based mixtures.

2. Spot cleaning and vacuuming

Another generally safe method for mattress cleaning (and one that's unlikely to lead to a voided warranty) is to spot clean stains, as this tackles the problem without oversaturating the mattress with liquid.

Our comprehensive guide to cleaning a mattress includes how to spot clean stains safely plus the safe solutions to use on each type of bed (and advice on vacuuming and pest removal.)

For example, we recommend a solution of water and mild detergent in a spray bottle for memory foam beds, and for organic mattresses, a cup of water, a teaspoon of mild laundry detergent and half a cup of white vinegar, together in a spray bottle.

Irrespective of mattress type, it's key to remember that when you're spot cleaning, never saturate the mattress with liquid and always blot the area gently to lift the stain.

Even if you don't have stains to remove, we recommend vacuuming your mattress (unless it's a wool mattress), using the upholstery attachment, at least monthly to avoid build up of nasties like dead skin cells, dust and any grime that has accumulated. Vacuuming is also a weekly cleaning task that can reduce the risk of bed bugs in your mattress.

All that said, it's essential to check the cleaning instructions for your specific mattress before you embark on spot cleaning.

How to protect your mattress from stains, spills and germs

As the old adage goes, "prevention is better than cure." And when it comes to your mattress, it's far better to avoid stains, spills and germs than to have to remove them. Plus, as we've covered above, vigorous or careless cleaning can void your mattress warranty.

That's where the trusty mattress protector comes in. Doing exactly what it says on the tin, a mattress protector is a layer of material that sits between the mattress and your bedding, guarding your bed against accidental spillages, stains, dust mites and even bed bugs in some cases.

Our guide to the best mattress protectors includes options that are fully waterproof, cooling, guard against bed bugs and to suit all budgets — and our team of sleep experts tested them so you can read about what they actually feel like on the bed.

If you've just invested in a mattress, we recommend getting a protector sharpish, as some sleep trials (a period of time where you can test a mattress and return it if it's not right for you) require you to use one. So if it's been 30 days and you know this mattress isn't right for you, the lack of protector might mean you're stuck with it — or you'll be browsing the mattress sales for a replacement.

A new study from Ben-Gurion University of the Negev and Soroka University Medical Center, published in the medical journal Sleep and Breathing, now links obstructive sleep apnea with reduced muscle quality and strength, plus an increased risk of fractures.

It's estimated that around 936 million people globally are affected by sleep apnea, with the main symptoms and effects being impaired breathing at night, leading to strong daytime fatigue. If you're waking up exhausted and feeling weak when working out, your sleep disorder might be to blame.

We spoke to board-certified neurologist Dr. Rab Nawaz Khan and physician Dr. Fabio Luis Vieira to learn more about the new study; how sleep apnea impacts your muscle health and bone quality, and, crucially, how you can reduce its impact on your muscle and bone health.

Key findings: At a glance

• The study, published in January 2026, shows an emerging link between obstructive sleep apnea and reduced muscle density. The more breathing disruptions during the night, the poorer the participant's muscle quality.
• Peak growth hormone secretion happens during deep N3 sleep. OSA 'fragments' deep sleep, so your muscles aren't getting a chance to be repaired.
• Intermittent hypoxia (low oxygen) creates systemic inflammation in the body and is a known 'muscle killer'.
• Check the Deep Sleep or Restoration metrics on your sleep tracker. While not a medical diagnosis, a consistent lack of N3 sleep is a red flag for sleep apnea.
• Those with OSA and who are aged 65+ and/or have a high BMI are typically associated with muscle depletion and bone risk.
• Make sure your sleep apnea is properly diagnosed and treated. CPAP remains the standard therapy and research suggests effective OSA treatment may help support bone health over time.
• Eat calcium and protein-rich foods to improve bone and muscle health. Eating enough protein could help you get 18 minutes more sleep a night.
• A recent study found that a daily walk can reduce sleep apnea risk by 10%.

About the obstructive sleep apnea and muscle health study

The study, published in January 2026, looked at a possible link between sleep disorders and muscle health. Specifically, it assessed how Obstructive Sleep Apnea (OSA) impacts muscle health and bone health.

209 participants were screened with a polysomnography sleep study to diagnose the presence and severity of their obstructive sleep apnea.

Using the apnea-hypopnea index (AHI), participants were defined as having OSA if they partially or completely stopped breathing 10 times or more per hour of sleep (134 participants did).

If breathing disruptions were fewer than 10 per hour, they were joined the comparison group.

Computed tomography (CT) imaging was used to assess muscle characteristics.

The researchers looked at two key metrics. The first was skeletal muscle density, which measures the quality and compactness of muscle tissue, specifically representing the amount of lean muscle tissue relative to fat infiltration within the muscle.

The second metric was skeletal muscle index, which measures an individual's skeletal muscle mass relative to their height.

They then examined how these muscle traits correlated with OSA severity, oxygen levels, age, and Body Mass Index (BMI).

The results indicated that:

• Obstructive sleep apnea is associated with lower skeletal muscle density.
• The more breathing disruptions recorded (higher AHI), the lower skeletal muscle density observed. Muscle quality also correlated negatively with BMI and age.
• Ultimately, while the study indicates people with sleep apnea have low muscle quality, high BMI and old age can lead to sleep apnea.
• Therefore, these factors could also cause low muscle quality, rather than sleep apnea itself causing it.

How obstructive sleep apnea affects muscle health

The new research adds to a growing body of research associating sleep apnea with poor muscle health.

For example, Dr. Fabio Luis Vieira, a board-certified physician, points to a 2021 Brazilian study of nearly 8,000 people aged 50 years and older that found people at high risk of obstructive sleep apenea were more than twice as likely to have low muscle mass.

But what causes this muscle loss?

There are two mechanisms that contribute to adverse musculoskeletal changes in sleep apnea patients, agree the doctors: chronic intermittent hypoxia (a condition where body tissues do not receive enough oxygen), and sleep fragmentation.

Let's look at them in turn now...

Oxygen deprivation

Without adequate oxygen, muscles do not function.

Dr. Vieira explains: "Every time breathing stops during sleep, the body is deprived of oxygen — and that deprivation, repeated hundreds of times a night, appears to trigger a slow but steady breakdown of muscle tissue."

"Repeated oxygen drops can also trigger metabolic acidosis, which dissolves bone mineral directly, inhibits mineralization, and suppresses the collagen synthesis that both muscle and bone depend on for structural integrity."

Sleep deprivation

The sleep deprivation caused by sleep apnea also impacts muscles. Nighttime breathing disruptions also disturb your sleep cycles, resulting in low quality, broken sleep.

Alongside increasing the levels of stress and inflammation in your body, frequent nighttime awakenings prevent your body from entering restorative deep sleep stages where muscles rebuild and grow.

As Dr. Vieira explains: "The hormones the body normally releases during deep sleep — especially growth hormone, which is essential for muscle repair — never get a chance to do their job."

"Chronic sleep disruption also quietly raises inflammation throughout the body. Research shows that this low-grade inflammatory state accounts for roughly a third of sleep apnea's effect on muscle loss," he adds.

This means, Dr. Khan reminds us, that "from a neurologic and whole-body perspective, OSA is not just snoring plus tiredness. It is a repeated overnight physiologic stressor."

Sleep apnea and bone health

It's not just your muscles at risk, says Dr. Vieira, "sleep apnea may be hollowing out your bones, too." And the science checks out.

Two major meta-analysis — one published in 2022 and the other in 2024, together covering more than 270,000 people — found that individuals with sleep apnea are roughly twice as likely to develop osteoporosis as those without it. And the worse the sleep apnea, the worse the bone damage.

That's because "each apnea event plunges the body into a brief state of low oxygen," which stimulates the cells that break down bone, while blocking the cells that build bone, explains the doctor.

What's more, a 2025 case-control study found patients with OSA had a 12% higher incidence of vertebral fractures than healthy controls, indicating poorer bone health.

Said fractures do not bode well with getting quality sleep, indicates the research. The OSA patients with a fracture had a higher wake time after falling asleep, spent more time in light sleep and less time in deep sleep than OSA patients without a fracture.

Who is most at risk of the physical effects of sleep apnea

Sleep apnea can affect anyone, but the physical toll on muscles is heightened in certain individuals.

People aged 65 and over who have OSA are typically associated with muscle depletion and bone risk.

Dr. Khan says: "Older adults are the group I would watch most closely, especially those with obesity, low physical reserve, frailty, or other metabolic risk factors."

That said, there is now evidence to suggest those in the 18 to 39 age bracket are not exempt from risk. Research has linked OSA to early-onset sacropenia (age-related loss of muscle mass) in the United States.

Additionally, people of any age with obesity face an increased risk.

How to mange sleep apnea and improve muscle health

Now that we know the dangers, how can people with obstructive sleep apnea protect their muscle and bone health? Here's what doctors recommend...

1. Seek a diagnosis and treatment

"The most practical step is to make sure the sleep apnea itself is properly diagnosed and treated," advises Dr. Khan, "because CPAP remains the standard therapy and newer research suggests effective OSA treatment may help support bone health over time."

From the gold-standard CPAP machines to mouth guards, medicine, surgery, and laser treatments, there are now plenty of sleep apnea treatment options available. It's just about finding the right one for you.

2. Get regular exercise

Lifestyle changes are also critical to managing OSA and the muscle and bone damage that can come with it.

Dr. Khan says: "I would also strongly emphasize regular exercise, especially a mix of aerobic activity and resistance training, because exercise can improve OSA severity, physical function, and muscle strength."

If hitting the gym isn't practical for you, a recent study found movement as gentle as a daily walk can reduce sleep apnea by 10%.

3. Eat a nutritious diet

Beyond medical intervention and exercise, Dr. Khan advises people pay attention to "weight management, adequate protein intake, and bone-health basics such as getting enough calcium and Vitamin D."

With obesity being a major cause of airway blockages, eating well and maintaining a healthy weight is crucial to reducing fatty issue around the throat and managing OSA.

Eating plenty of calcium-loaded foods like milk and yoghurt, and protein-rich meals will ensure your bones and muscles retain all the strength they can.

And your sleep will thank you for it as well, considering there is science suggesting you can get 18 minutes more sleep a night by eating adequate protein.

I went through a period of waking up at 3 a.m. most nights and it felt nearly impossible to fall asleep again. I tried everything from breath techniques designed to calm my nervous system, to getting out of bed and 'pottering' in another room, but nothing worked.

After repeated 3 a.m. wake-ups that were draining me of energy the next day, I decided to get to the bottom of not only why I was waking up at 3.a.m, but how to fall asleep fast again in the middle of the night.

After speaking with experts, I learned that stress (oh hello, cortisol) and anxiety were behind my disrupted sleep. I also discovered a simple relaxation technique that can now help me fall asleep in two to five minutes whenever I wake up at night. Here a psychotherapist explains why it works and how.

Key take-aways: At a glance

• The 3 a.m. wake-up fix: Cognitive shuffling is a mental exercise designed by cognitive scientist Dr. Luc P. Beaudoin to stop racing or busy thoughts that keep you awake at night.
• The 'brain-flip': Cognitive shuffling flips your brain into a 'pre-sleep' state by mimicking the random imagery we experience right before drifting off, and is a science-backed way to fall asleep fast again if you wake up at 3 a.m.
• Anti-stress mode: By focusing on random images and words, you trigger your parasympathetic nervous system responsible for your 'rest and digest' state.
• A faster way to fall back asleep: Just two to five minutes of shuffling through a few letters of the alphabet should be enough to help you drift back into a state of deep rest.

How stress causes 3 a.m. wake-ups

Our sleep is primarily controlled by two main hormones: cortisol and melatonin. These help regulate our internal body clock (also known as circadian rhythm), which determines when we feel awake and when we feel sleepy.

Cortisol, the energizing hormone, is usually released at about 3 a.m. and onwards to help our bodies slowly wake to the day. Melatonin, on the other hand, is released in response to darkness, so is usually released in the evening to help us fall asleep at the right time.

However, cortisol is also a stress hormone. This means that if you experience high levels of stress and anxiety, your cortisol levels are likely to be higher throughout the night. So, when more cortisol is released at about 3 a.m., it’s enough to wake you up abruptly.

This is called the cortisol awakening response (CAR). And it often goes hand-in-hand with a fast heart and racing thoughts, making it difficult to fall back asleep.

Juggling studies, full-time work and two new kittens, this seemed like the culprit behind my disrupted sleep schedule.

While I needed to work at relaxing during the day and implementing a stress-reducing nighttime routine, I also needed an effective short-term technique to make sure I could fall back asleep in the middle of the night.

The technique I used to fall back asleep fast at 3 a.m

What is ‘cognitive shuffling’?

When I learnt about ‘cognitive shuffling,’ a technique developed by Canadian cognitive scientist Dr. Luc P. Beaudoin, I was surprised at its simplicity.

“Cognitive shuffling is a technique where you deliberately think about random, unrelated things, like a lamp, a banana and a car in quick succession,” explains Amy Morin, a Psychotherapist and author of The Mental Strength Playbook.

“The idea is to mimic the kind of loose thinking your brain naturally does as it drifts toward sleep,” she adds.

This essentially ‘tricks’ your brain into sleep mode, “giving it meaningless content to process instead of worrying about the problems that keep you awake,” Morin explains.

How to try ‘cognitive shuffling’

Sometimes, the pressure of thinking of random objects that aren’t connected can actually make your brain work too hard and wake you up.

So a good way to practise cognitive shuffling is to think of a word and then think of objects beginning with each letter of that word.

For example:

Mall, manatee, mug, map…

Ant, apple, attic…

Top, tail, tick…

Trainers, tickle, table…

Rain, rabbit, ruby…

Eggs, elephant, ears…

Sausage, socks, seat…

Switch, store, scissors…

As you can imagine, you don’t need any fancy equipment or lots of focus. It’s quick, free and simple – and surprisingly effective.

My experience of falling back asleep fast at 3 a.m.

With low expectations, I tried this method after lying awake for 20 minutes in the early hours. I closed my eyes and thought of the word ‘sleep’, visualizing random objects that started with each letter of the word.

Initially, my brain started connecting the images, rationalizing them and giving them reason and logic.

But when this happened, I simply stopped and started again. Soon, my thoughts weren’t making any sense, and I drifted back to sleep, calm and anxiety-free.

I was shocked at how effective it was, and when I implemented it again the next night, I fell back asleep in under five minutes.

I also found it was the perfect solution for distracting my anxious brain. Breathing methods gave me too much time to think and become more stressed, whereas this kept my brain away from stressful to-do lists.

And the more you practise, the easier it gets — so now cognitive shuffling is my go-to fall asleep fast method.

More tips to fall asleep quickly again at 3 am

If cognitive shuffling isn’t for you, there are some effective alternative methods I’ve tried. These are the top three:

1. Use an eyemask and earplugs: To stop your brain from becoming too stimulated and switching on, an eyemask and earplugs can keep external stimuli away, helping you drift off in silence and darkness. It also stops you from looking at the clock — a classic stress-inducer.
2. Try slow breathing: Rather than focusing on complicated breathing techniques that usually make me feel more anxious, I just try to slow my breathing down. I don’t restrict myself or count my breaths, but just ensure I’m taking deep, slow breaths. This is usually enough to stimulate my parasympathetic nervous system (for rest and digest) rather than my sympathetic (for fight or flight).
3. Listen to a podcast: Sometimes, if the anxiety is too much for any other method, distracting my brain by listening to a quiet podcast I’ve listened to before can help. It distracts my brain enough from my stressful thoughts, but not enough to actually stimulate me and keep me awake. A calming voice is always a bonus!

Think the color of your bedding is a simple style choice? Think again, as research shows bed bugs are drawn to certain shades over others and your black bedding might be turning your mattress into a bed bug paradise.

A study from the Journal of Medical Entomology found that out of a choice of colors, bed bugs prefer red, black and purple. On the other hand, they have a tendency to turn their nose up at yellow and green.

We're exploring how to dress your best mattress so it's perfect for your sleep and style needs without attracting the eye of bed bugs. Tip number one: ditch the goth bedding.

Key takeaways: At a glance

• A study published in the Journal of Medical Entomology found that male bed bugs are drawn to dark red and black sheets, while female bed bugs like lilac.
• These darker colors might remind them of safe hiding spaces, or simply look like other bed bugs.
• Bed bugs are less attracted to yellow and green sheets because they are very bright. To a bed bug, yellow signals 'exposure'.
• Choosing yellow, green, white, beige or cream bedding so that you can spot the signs of bed bugs easier, such as their faeces (they look like ink dots).

What do bed bugs look for in a mattress?

Bed bugs are drawn to any mattress that's home to their food source. In other words, any bed that's currently occupied by or has recently been used by a human.

However, there are certain features that make a bed even more enticing to these pests, and the color of your bed sheets can be an unexpected temptation.

A study published in the Journal of Medical Entomology found that male bed bugs tend to flock towards the colors red and black, while female bed bugs find shades of purple (violet and lilac, to be specific) appealing.

On the other hand, yellow and green were less appealing to bed bugs. So keep that in mind when choosing how to dress your bed.

The wrong color bedding isn't the only thing you might be doing to turn your mattress into the perfect conditions for bed bugs:

• You have red or black bedding: Green, yellow or pale colored bedding is better for keeping bed bugs away and spotting signs of pests.
• You don't wash your sheets: Bed bugs aren't attracted to dirt but they do like the embedded odors of a warm body that linger on unwashed bedding.
• You store things under your bed: Clever decluttering hack or bed bug hiding space?
• You leave clutter around the mattress: It might be a few dropped socks to your but to a bed bug, it's another place to hide.

How to dress your bed to repel bugs

If you're looking to turn away bed bugs, take these factors into consideration when choosing new bed sheets:

Use a mattress encasement

Encasements wrap around the entirety of your mattress to provide protection against stains, moisture and dust. They’re also helpful at keeping creepy crawlies away, acting as a barrier against pests such as bed bugs and dust mites.

We recommend anyone with a mattress uses a mattress protector, as it helps extend the life of your bed. A mattress encasement is an extra layer of protection to help in the fight against bed bugs.

Opt for light colored sheets

The study showed that bed bugs were most attracted to red and black sheets and turned their noses up at green and yellow bedding.

However, if spring shades aren't your vibe, opting for lighter colored sheets of any shade will be beneficial in preventing bed bugs, because it's simply much easier to spot the early stages of an infestation on a set of pale sheets.

Bed bugs and their eggs are small and dark, blending right in to your black bedding. And common signs of bed bugs — such as black and rusty marks — also disappear on dark bedding while standing out on pale sheets.

Choose easy to clean bedding

One of the best ways to avoid bed bugs is by regularly washing your bedding at a high temperature. We recommend 140°F (60°C) for 90 minutes, followed by a spin in the dryer set to hot (or a few hours in direct sunshine), roughly once a week.

However, some sheets can’t handle this level of upkeep. You should always read the care instructions before washing but when you’re shopping for a new set of bed sheets, the best options for pest control can withstand some rough handling.

Why your dark sheets are bed bug central

It's hard to get into the mind of a bed bug (and, frankly, few of us want to) so it's tricky to guess what they see in your dark sheets. However. there's a few theories as to why your red or black bedding is a bed bug lure...

• Dark sheets remind them of safety: Bed bugs aren’t afraid of the dark — in fact, it's their safe space. Some theories suggest dark colored sheets remind bed bugs of their hidey-holes.
• They look like other bugs: Have you ever seen a cluster of bed bugs on a mattress? It’s basically a dark blob. So for a bed bug looking for its friends, your dark sheets seem like bed bug Coachella.
• It’s harder so spot bed bugs on dark sheets: Bed bugs are a brownish-red and their feces leave black spots. As a result, it’s harder to uncover the early stages of an infestation if you’re searching for signs on dark bedding.

Bed bug busting essentials

Sleeping with a fan on isn't inherently bad, but for people with certain respiratory issues, or dry skin or dry eyes, it can be a double-edged sword. While it's a good way to stay cool during warm weather, the room you're sleeping in, and your personal health history, are key considerations.

"For those with pre-existing respiratory conditions or allergies, a fan can circulate dust and pollen, aggravate symptoms and actually disrupt sleep quality," explains Dr Praveen Bhatia, a consultant physician in respiratory medicine.

On the plus side, sleeping with a fan on can help you fall asleep faster. Dr Hana Patel, NHS doctor and sleep expert at Time4sleep says: "The consistent hum of the fan mimics white noise, providing a soothing background that helps many drift off faster."

Here's exactly how a fan affects your sleep and your body overnight, and the simple steps our featured experts recommend to help you sleep safely and healthily with a fan on...

The risks of sleeping with a fan on

"While fans improve air circulation, they do not affect filtration," says Dr William Lu, medical director at Dreem Health, a digital sleep clinic.

"What this means is that instead of allergens staying in one spot in the room, they move around, leading to more consistent exposure while you sleep," he explains.

This can essentially lead to three major issues for some sleepers:

1. It can make asthma or allergy symptoms worse

Dust mites, pollen, mold spores and pet dander that may have settled on surfaces can get stirred up and redistributed around the room when the fan is switched on.

If your bedroom has a lot of allergens, this increased circulation may worsen your exposure during the night, causing allergy flare-ups.

"If your airway is already reactive and sensitive, the combination of circulating allergens and dryness can make symptoms like coughing, wheezing, or congestion worse," says Dr Lu.

This is especially true in the case of people struggling with conditions like asthma, allergic rhinitis or hay fever.

2. It can lead to dry skin and eyes

Fans circulate air to help cool an environment, and this can cause our skin to dry out or irritate the eyes as we sleep.

The constant air flow during the night can remove the moisture from your skin and eyes, which leads to dryness and discomfort.

Having a fan directly pointed at you for long hours during the night can lead to moisture loss and irritation, especially if you struggle with a compromised skin barrier due to conditions like eczema or psoriasis.

"This is similar in some respects to how we experience dry skin during a flight," adds Dr Patel.

3. Sleeping with a fan on can cause congestion

"The constant airflow can dry out your mucus membranes, particularly in the nose and throat, which can cause nasal congestion, a sore throat, or a dry mouth by morning," says Dr Bhatia, who is also a specialist clinical advisor for MedCourse.

This could be a major risk for people with respiratory conditions. But why does this happen?

"Continuous airflow accelerates evaporation of moisture from exposed skin and mucus membranes," explains Dr Bhatia.

This forces the body to produce more mucus, making you feel more congested. Consequences include a blocked nose, coughing and sneezing, which can seriously disrupt your sleep quality, even leading to nighttime wake-ups and extreme fatigue the next day.

How to sleep safely with a fan on at night

While it poses a risk to some, we can't deny that sleeping with a fan on is one of the most cost-effective cooling methods to adopt during summer.

The good news is that you don't have to skip it entirely – all you have to do is follow these easy expert-approved tips...

1. Keep your bedroom clean

The main objective is to reduce allergen exposure. Don't stop with a massive one-time spring cleaning routine — dusting and vacuuming your room regularly is key this season.

Washing your bedding once every week is crucial to avoid the buildup of allergens like pollen, dust and pet dander. Keeping your windows and doors shut during the day can also help minimize the risk.

"Wipe down the fan blades before use. This will reduce the amount of dust circulated," adds Dr Patel. Need more info? Here are our 9 top tips to reduce allergens in your home.

2. Point the fan away from you

Having a fan placed quite close to you or worse, pointed directly at you for long hours, can dry out your skin and eyes.

Instead, have it face the ceiling or the wall to avoid blowing allergens at your face or irritating your airways.

Additionally, moisturizing is an important step recommended by Dr Patel for those who regularly struggle with dry skin issues.

3. Use a fan with a HEPA filter

"Pairing the fan with a HEPA filter (which captures minute particles) can reduce the circulating allergens," says Dr Bhatia.

Using an air purifier with a fan can also have the same impact. With smart and sleek options such as the IKEA Starkvind available on the market, improving the air quality in your home has become a much easier task than before.

Alternative ways to stay cool while sleeping

As we mentioned, using a fan might not work for everyone as it can exacerbate existing respiratory conditions and allergies.

Instead, here are five other practical ways to sleep cool this summer:

• Consider investing in a proper cooling mattress to help you sleep at the right temperature. Many of the top-rated options in our best mattress guide can help.
• Investing in cooling bedding designed to draw away heat and absorb sweat can make a world of difference for hot sleepers.
• Wear breathable nightwear made of materials like cotton and linen.
• Use blackout curtains to keep out sunlight and maintain the coolness in your bedroom.
• A warm shower before bed can create a rebound cooling effect that helps with a good night's rest.
• Adding water-rich fruits and vegetables like watermelon, cucumber, strawberries and oranges to your diet can help you stay hydrated and cool in summer.

Let’s be honest, bed bugs aren't anyone’s idea of a charming holiday souvenir. However, after returning home from a luxury holiday to Mexico, my brother and sister-in-law inadvertently brought bed bugs home with them — and they’re now trying everything they can in their power to get rid of them.

After identifying the fresh bites on their newly tanned skin as those belonging to bed bugs (and actually spotting a tiny critter scuttling across their bed), the couple have gone to war against the blood sucking pests.

From meticulously steam cleaning their headboard to spritzing the legs of their bedframe with pesticide, here’s everything my brother and sister-in-law are doing to get rid of their bed bugs...

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

5 things I'm doing to get rid of my bed bug infestation

Bed bugs are notoriously tricky to eradicate from your bedroom once they’ve decided to take up residence in it. While they’re called ‘bed bugs,’ these blood sucking critters don’t live exclusively inside your mattress.

They like to live near their food source (you), and will lurk anywhere from inside plug sockets to in the creases of your pillow. Signs your mattress is infested with bed bugs include a new musty odor, bites on your body and clusters of dark specs (that's bed bug poop).

After spotting several of these signs (and actually spotting one on his bed) this is everything my brother is doing to get rid of his bed bug infestation...

1. Steam cleaning my fabric headboard

Bed bugs perish in steam, so my brother is using a hand held steam cleaner to meticulously steam clean his fabric headboard, along with the creases and seams of his mattress, as well as any clothes that might have come into contact with the bed or floor as a precaution.

However, as the proud owner of one of the best memory foam mattresses, he needs to be careful not to subject their bed to extreme heat as this can damage the delicate foam.

But considering that bed bugs (and their eggs) will likely be lurking in the fabric headboard, a weekly steam clean is a good idea.

2. Invested in pillow encasements

One of the first signs that my brother had bed bugs were the bites that appeared on his shoulders (bed bug bites usually appear in clusters) upon waking. So he knew that bed bugs were either on — or very near — his pillow.

Like a mattress encasement (more on that below), a pillow encasement provides an impenetrable barrier to bed bugs, along with dust mites and any other pests or allergens that might settle on your headrest.

Like this Utopia set from Amazon, pillow encasements are zippered, waterproof and prevent bed bugs from nestling inside your pillow, as well as preventing any that are already in there from escaping.

3. Hot washing bedding weekly

Washing your bed sheets, including your comforter, pillows and mattress protector, is the first line of defense in your battle against bed bugs.

In his ongoing battle against bed bugs, my brother is stripping his bed weekly, placing the sheets and blankets in a zippered bag to prevent spreading them elsewhere within the house, and then washing them on a high temperature setting.

We recommend washing bedding at 60°C (140°F) as research shows that bed bugs die at 50°C (122°F). Follow this up with a hot tumble dry to kill any lingering bed bugs and their eggs. (Just check the care label of anything before subjecting it to a hot wash).

Finish your cleaning with a quick spray of lavender oil mixed with water. The soothing scent is sleep inducing and strong-smelling lavender might scare away bed bugs.

4. Regularly vacuuming my mattress

Every time my brother strips his bedding to hot wash it, he vacuums the surface of his mattress, paying close attention to any folds or seams (where bed bugs could be hiding).

While you can use the upholstery attachment on your regular vacuum cleaner, I've leant him my FEPPO mattress cleaner. This hand-held vacuum blasts the surface of your bed with UV-C light and 140°F (approx. 60°C) heat, which kills bed bugs and eggs on the spot.

Plus, its high-frequency tapping lifts bed bugs (along with any dust mites or other allergens) to the surface, where they're then sucked up. Word of warning — always empty the vacuum chamber into a bag outside to prevent reinfestation.

5. Applying pesticide to the legs of my bedframe

Bed bugs are frightened of water, which could send them fleeing in the opposite direction of pesticide spray. However, pesticide is still toxic to bed bugs even after its dried, so it's still worth having in your armory.

Knowing that bed bugs linger near (and not necessarily on) your bed, my brother is spraying the feet of his bed frame with pesticide. That way, once they come into contact with the spray when scuttling up the bed towards their food (him), they die.

Plus the 2 things I haven't yet tried (but really should)

So far, the above methods are working well for my brother and sister-in-law. They're still getting bitten by bed bugs occasionally, but it's not every night. To rid their bedroom of the critters entirely, there's a couple of additional measures I recommend...

A mattress encasement

While a standard mattress protector covers the top and sides of your bed, a mattress encasement does exactly what it's name suggests; encases your mattress.

Like a pillow encasement, a mattress encasement offers an impenetrable barrier with its 360° protection. It stops new bed bugs from taking up residence in your mattress, and prevents any lurking bugs from escaping and biting you.

Diatomaceous earth

New studies show that bed bugs are frightened of water. This means that they will likely retreat from any liquid form pesticide, which could cause your infestation to spread further.

Instead of pesticide, opting for a powder based repellent, such as diatomaceous earth, could be the key to stopping these critters in their tracks.
To use it, vacuum the mattress (plus anywhere else you plan to apply the powder). We recommend the base boards, under your bed, as well as any nooks and crannies that a bed bug might hide. It's non-toxic but can cause irritation, so you might want to sleep elsewhere while it's working its magic.

Once the bed bug comes into contact with the diatomaceous earth, the powder — which is made up of ground up fossilized algae — absorbs the moisture from the exoskeleton, causing them to dry out and die. As this process relies on the bed bug coming into contact with the powder, we recommend leaving it in situ for seven to 17 days.

The products I'm using to get rid of bed bugs

Sharing a bed with your cat or dog can make you feel cozy and secure — but when your pet has an accident on your mattress, you need to act fast.

However, you can't always predict when your four-legged friend will leave your bed covered in pee, which can leave you in the lurch if you don't have the proper tools to get cat or dog pee out of your mattress.

To see what products you need to add to your emergency cleaning kit in advance, I recently spoke to cleaning expert Lynsey Crombie, aka the Queen of Clean, and Laura Ascher, cleaning and DIY expert at Our Oily House.

Here are the top three products the pros recommended to get cat or dog pee out of your mattress fast...

Key takeaways

• When getting cat or dog pee out of a mattress, it's important to act fast and blot the accident immediately.
• Apply hydrogen peroxide, enzyme cleaner or a DIY solution of water, white vinegar, and soap to the stain and let it sit for 15 minutes.
• Once the stain is treated, allow the mattress to fully dry in a well-ventilated room.
• To prevent further pet accidents on your mattress, invest in a waterproof mattress protector to safeguard your bed.

What experts use to clean dog and cat pee from a mattress

There are plenty of ingredients you can use to get rid of pet urine, but the solution you choose can depend on availability, cost, and aim.

So, whether you want a DIY solution already under your kitchen sink, or a product strong enough to get rid of mattress odors or stains, here are three options you can use to get rid of pet pee from your mattress.

1. Enzyme cleaners

if getting rid of the smell of cat pee is your top priority, you'll probably want to try an enzyme cleaner.

"Enzyme cleaner is specifically designed to break down proteins in pet urine, so it's the most effective long-term solution," says Crombie.

"I always recommend using an enzyme-based cleaner, especially for cat urine, as it fully breaks down the source of the smell rather than just masking it."

2. Hydrogen peroxide

A 3% hydrogen peroxide solution is a must if your goal is to eliminate dog or cat pee stains.

According to Laura Ascher, mixing 3% hydrogen peroxide with equal parts water or equal parts dish soap is "one of the most effective methods" to lift mattress stains.

"As it dries, you’ll usually see the stain start to fade."

The cleaning expert says the mild bleaching effect may need "more than one round" if the stain has already set into the mattress, but repeating the process can gradually lighten yellow stains.

"That’s because hydrogen peroxide acts as a mild oxidizer, helping lift the yellowing left behind from urine," she explains.

However, Ascher warns that, due to its lightening effect, hydrogen peroxide should be "spot tested" first, especially when using it on darker mattresses.

"It can lighten darker fabrics or leave discoloration, so you have to be careful with it," she adds.

3. A DIY solution

If you need to act fast, but don't have any hydrogen peroxide or enzyme cleaners at home, you may need to look in your kitchen cabinet for a solution.

"Enzyme cleaner works great, but it's not something I usually have on hand, so I almost always default to other methods," admits Ascher.

White vinegar and soap detergent are kitchen staples that you can use to clean up stains.

"My favorite, for a variety of reasons, is a simple combination of distilled white vinegar, water, and a small amount of laundry detergent," says Ascher.

"I like it because it works well, is safe for most applications, and we all have these supplies on hand," she adds.

Another versatile ingredient is baking soda, and while it's not a cleaner on its own, Crombie says it "absorbs moisture and lingering smells".

"A final sprinkle of bicarbonate of soda over the area after cleaning and dry will help absorb any lingering odours before you vacuum it away," she explains.

However, it's important to be extra careful when using baking soda — and you should avoid baking soda completely if you're getting urine out of a memory foam mattress.

"The thing is baking soda has very fine particles and foam is very porous, so when you put apply it to foam, the fine particles settle into the pores in the foam," explains Mike Handelsman, a memory foam expert at FoamOrder.

"Once that happens, you’ll never be able to get the soda fully out of the mattress," he warns.

How to get dog and cat pee out of a mattress: 5 easy steps

1. Immediately blot the pee

The golden rule of getting pet pee out of a mattress is to always act as fast as you can. Grab a paper towel or clean cloth and start dabbing at the stain to mop up as much liquid as you can.

"Start by blotting the area immediately using clean towels or paper towels," advises Crombie.

While the cleaning guru says to tackle the accident "as quickly as possible" so it's easier to remove, don't become too aggressive.

"Avoid rubbing, as this will push the urine deeper into the mattress fibres," she adds.

2. Lightly apply your solution and let it sit

Once you've dried the liquid as much as you can with a towel, it's then time to lightly mist the cleaning solution of your choice. However, avoid saturating the mattress.

"Lightly spray the affected area until it’s damp but not soaked, then let it sit for about 10 to 15 minutes," advises Ascher.

3. Blot again and leave to air dry

When the stain is treated with the solution and has been left to sit, Crombie says you should blot it again and allow the mattress to become completely dry "ideally with windows open or using a fan."

"This step is crucial as any remaining moisture can trap smells and lead to bacteria growth," warns Crombie. ,

How to protect your mattress from cat and dog pee

Okay, so you've cleaned up your pet's "little accident" and your mattress is bone dry...so how do you keep it that way?

"Prevention is always easier than cure, especially with mattresses," says Crombie.

While the cleaning expert does reccomend reconsidering your sleeping arrangement "if accidents are a regular issue" , there is another thing you can do if you can't bear kicking your little furball out of bed.

Both Crombie and Ascher say an essential you should invest in is one of the best mattress protectors with waterproof protection, which Crombie says is the "the best investment you can make".

"If you have pets that are prone to accidents, I think it’s worth choosing a protector that's specifically labeled as waterproof or designed for pet use," advises Ascher.

"It creates a barrier that prevents any liquid from soaking into the mattress, which makes cleanup so much easier," she adds.

It’s hard living with broken sleep and low energy. That was my life for years when I had chronic insomnia, and to a lesser degree in the last three years since becoming a mother.

The good news is, there are plenty of science-backed ways to boost your chances of sleeping through the night and wake up with more energy.

For me, the change came when I stopped chasing ‘the perfect night’s sleep' and started focusing on what I could control: consistency, sleeping environment, and what I eat and drink. Here’s the nighttime routine (and the sleep hygiene habits) that turned things around for me…

• Read more: Exhausted after 8 hours? 3 red flags you're headed for insomnia, according to experts

My routine

Here are the main steps in my evening wind down and bedtime routine that I aim for most nights. (I’ll explain the science behind all of these steps in more detail below.)

I say ‘aim for’, because life happens. My toddler might get sick. I might get sick. An avoidable work crisis might crop up. All of these things are more important than trying to rigidly stick to a nighttime routine.

• 1. I finish eating dinner by 6.30pm most nights so that my body focuses on falling asleep, rather than digesting food, when I’m getting into bed at 10pm.
• 2. I take a warm bath or shower. A water temperature of 104-108.5°F / 40-42.5°C speeds up your natural thermal regulation process, which benefits sleep.
• 3. I limit use of my phone an hour before bed to avoid being sucked into social media scrolling. It's overstimulating and makes me feel wired, not tired.
• 4. I start my bedtime routine by 9.45pm. Once in bed, I run through a guided sleep meditation or body scan.
• 5. I stick to the same sleep and wake windows at least five nights a week, and aim for seven hours sleep a night (baking in an extra 15 minutes to actually fall asleep). This is known as the 7:1 Sleep Rule, now linked to better life expectancy.
• These habits help me relax before bed. The more relaxed I feel, the more deep sleep (N3) I get. The more deep sleep, the more physically rested I become, and the more energy I have when waking up.

When I wake up each morning, I drink a glass of water immediately, throw the curtains open.

I then aim to get myself and my toddler outside for a blast of natural daylight within 30 minutes of waking to shake off grogginess (sleep inertia).

If it’s too gloomy or rainy, I use a 10,000 lux light therapy lamp at our breakfast table.

The 5 things I do to wake up with energy each day

1. I finish eating dinner by 6.30pm

Having a toddler in the house means we generally eat earlier anyway, but there’s another reason I aim to eat my evening meal three or so hours before the time I want to fall asleep…

I want my body focused on the act of falling and staying asleep, rather than spending energy digesting food.

These include leafy greens, fish, and black beans and other legumes. To stop feeling hungry in bed, around two hours before sleep I usually have a cup of bedtime tea (such as camomile or lavender) and a banana.

Bananas are loaded with tryptophan, an amino acid that aids serotonin and melatonin production.

How this helps me wake up with energy: Blood sugar fluctuations are a common trigger for 3 a.m. wake-ups. Acid reflux and other GI symptoms are common culprits too. So I steer clear of carb-heavy, rich dinners, and instead go for sleep friendly foods.

By reducing the number of overnight wake-ups I have because of digestion issues, I’ll have way more energy in the morning.

2. I take a shower or bath before relaxing

A warm shower is a science-backed way to fall asleep fast. In the hours leading up to bedtime, our core body temperature naturally drops, while the skin temperature on our hands and feet increases.

Researchers analyzed 17 individual studies and found evidence that warm water can speed-up this thermal regulation. However, the temperature of the water is key: researchers say a warm shower or bath temperature of 104-108.5°F / 40-42.5°C is best for sleep.

I also dim all the lights in my house before showering, and use LED candles in my bathroom so that I’m not blasted with bright light while winding down.

Light is a powerful circadian cue. Bright lights suppress melatonin, while darkness increases it.

To avoid falling into the bedtime revenge procrastination trap, I give myself time to hang out with my husband, watch TV or read, or catch up with family or friends.

I then put my phone away until morning – the blue light pollution doesn’t worry me; the overstimulation from social scrolling does.

How this helps me wake up with energy: When I fall asleep easily at night, I don’t worry about the rest of my night’s sleep.

My brain trusts that it’s safe to sleep, so I’m more likely to have unperceived wakings (you won’t remember you woke up) during the night. I’ll then feel more energized because I had a better quality of sleep.

3. I limit use of my phone before bed

I’ll admit that for years, us sleep nerds were preaching that blue light exposure from smartphones and other devices can make it harder for you to fall asleep and stay asleep.

While it’s still true that blue light does have some impact on melatonin production, newer research argues that the impact of blue light isn’t as great as we once thought.

So why do I still ditch my phone an hour before bed? Social media scrolling. And doom scrolling, for that matter.

Both of these highly addictive behaviours will steal my evening if I let them. Worse, they’ll overstimulate my brain to the point where I’ll feel wired, not tired, heading to be. That’s the last thing I need as a person recovering from insomnia.

How this helps me wake up with energy: Emerging research tells us that if we go to bed thinking bad thoughts, or worrying about conversations and events, they are much more likely to be on our mind when we wake up.

Worry paralyzes me, so I’m more likely to stay in bed, ruminating, when I wake up. I’ll then miss my 30-minute natural daylight window, and I’ll feel like a zombie for longer that morning (and likely have an afternoon slump in energy too).

4. I follow the same bedtime routine every night

By now you probably think I’m the most boring person on the planet. But there’s a big benefit to having a boring, predictable bedtime routine – it teaches your brain ‘sleep cues’.

My bedtime routine is roughly 30 minutes long (experts warn against elaborate bedtime routines). And because I brushed my teeth and got dressed for bed earlier in the evening, I’m not making the bedtime routine mistake of waking myself up again when I’m starting to feel tired.

I program a 15-minute sunset feature on my sunrise alarm clock, turn down my bed, and spritz my pillow with lavender spray. To relax my body and my brain, I’ll either listen to a guided sleep meditation or practise a full body scan with deep breathing exercises for sleep.

How this helps me wake up with energy: Researchers have found that the more stressed and wired people are when going to sleep, the less deep sleep (3 NREM sleep) they get. This stage of your sleep cycle is vital for all the recovery and repair work your brain needs to do.

So the more relaxed I am going to sleep, the more deep sleep I get, and the more physically rested and recovered I feel in the morning. That helps me spring out of bed.

5. I keep a consistent sleep schedule

A huge new study published in January 2026 (based on analysis of 47 million nights’ of sleep tracker data) reported that a consistent sleep and wake schedule not only helps you sleep better at night, it can increase lifespan by four years if you also get the recommended amount of sleep (seven to nine hours for adults) at least five times a week.

This is known as the 7:1 Sleep Rule. The ‘7’ refers to getting at least seven hours sleep, and the ‘1’ refers to going to bed and waking up within the same one-hour window each day.

I like to be asleep by 10.30pm every night, so I aim to be lying in bed with the lights off by 10pm. Sticking to this bedtime anchor as much as I can helps my brain to ‘learn’ when to increase melatonin production (the hormone that regulates your sleep-wake cycle).

Higher levels of melatonin make it easier for me to fall asleep fast, and to sleep through the night because I have sufficient melatonin to override any wakeful cortisol spikes or blood sugar fluctuations that might otherwise cause me to wake up at 3 a.m.

How this helps me wake up with energy: Sleep consistency aligns your circadian rhythm (your internal body clock). Your body knows when to ramp up melatonin, and it can better predict when to increase wakeful hormones (cortisol) and neurotransmitters (orexin).

This process reduces the amount of grogginess (sleep inertia) I feel, and makes me feel energized faster.

Why I don’t stress about sleep any more

I have a toddler – perfect nights don’t exist for me any more – but I do know that we’re perfectly capable of surviving the odd night of broken sleep.

I don’t worry about sleep debt, I avoid sleep fads like mouth taping, and instead focus on how to make the hours of sleep I do get as high quality as possible.

Here’s my checklist for making that happen:

• Keep a regular wake and sleep schedule
• Aim for seven to nine hours sleep a night
• Avoid carb-heavy dinners late at night
• De-stress and relax as much as possible before bed
• Keep your bedroom cool, dark and quiet for sleep
• Don’t panic if you wake up in the night – it’s normal – instead try cognitive shuffling, or a deep breathing exercise to get back to sleep
• See a doctor or specialist if your sleep issues persist – there’s help available

It's a task often at the bottom of the to-do list, but a study by Amerisleep has found that for every week you neglect washing your bedding, more and more germs make themselves at home in your sheets.

We recommend washing your bed sheets once a week, not only for freshness but to avoid sleep disruptions; allergic reactions, itching, and even illness can all result from dirty bedding.

But if you're guilty of looking at your bedding and thinking 'that'll be good for another few days', you might be better off sleeping with your head in the dog's bowl. And no, we're not exaggerating...

Key takeaway: At a glance

• After two weeks without washing your bed sheets are home to 302 times more bacteria than a pet toy
• The most common bacteria found on bed sheets are gram-negative rods, a bacteria linked to infections including pneumonia
• Wash linens at 140°F/60°C to properly kill dust mites and bacteria and not just move them around.
• Dry sheets in direct sunlight where possible, as UV rays are a natural disinfectant.
• Vacuum the top of your mattress surface to remove all skin cells, which are food for dust mites.
• Leave your bed unmade for 30 minutes after waking to let moisture evaporate.

How dirty do your bed sheets get after two weeks?

Comparing swabs collected by volunteers to data compiled by the NSF, an Amerisleep study found that the amount of bacteria in your bedsheets increases massively the longer you go without a wash.

After one week, your sheets are home to roughly 5,000,000 CFUs (colony-forming units) per square inch. By week two, that's jumped to 5,981,000. By week four, it's knocked up to over 11,900,000.

And your pillowcases also see a rapid increase in CFUs, from 3,000,000 after one week to nearly 6,000,000 after two weeks without washing.

To put that into context, a toilet seat has roughly 172 CFU/sq. in. and a pet bowl has around 300,000 CFU/sq. in. Yes, your week two sheets harbor more bacteria than something your dog's mouth touches.

And we're not just telling you this to make you queasy; dirty bed sheets can have an impact on your sleep.

5 key steps to take tonight

By now you're probably feeling thoroughly grossed out — here's what you can do about it.

1. Strip your bed and let it air

If you're planning a full laundry load, strip the entire bed and leave the mattress uncovered so it can air. This means moisture that has become trapped during the night can escape, helping prevent mold.

Alternatively, if you don't have time for a full wash, simply pull back the covers for a few hours in the evening. This still allows sweat to dissipate.

2. Flip your pillow case and change the top sheet

If you're short on time, there's a two-second trick to add some cleanliness to your bed: flip the pillow.

That hides the dirtiest side and gives you something slightly fresher to sleep on. Alternatively, for pillow stackers, switch your top pillow with the one underneath.

Another quick tip is to whip off your top sheet (if you have one) and pop it in a hot wash. You can spend a night without the top sheet and once it's clean, it gives your bed a hygienic boost until you have time for a full laundry cycle.

3. Vacuum the bed

You should be vacuuming your mattress regularly and the best time to do it is when your sheets are enjoying a thorough wash (more on that in a second.)

However, if time is short and you're now uncomfortably aware of that croissant you ate in bed last Sunday, a quick once over with a vacuum can remove lingering crumbs, dander and other allergens.

4. Wash and dry in a hot cycle

A hot wash is the best way to ensure your bedding is completely clean, although we recommend following the care instructions to avoid damaging the fabrics.

Cleaning expert Vanessa Terra Bossart advised us to wash sheets at a temperature of 140°F/60°C to kill all the nasties.

Follow-up with a spin in the dryer or time in the sun, ensuring the sheets are bone dry before dressing the bed.

Damp sheets can lead to the growth of mattress mold, as the moisture becomes trapped within the materials. This is bad news for both your health and the wellbeing of your bed.

5. Set reminders

It's easy to forget just how long you've gone between bedding changes, particularly if the only time you think about your sheets is when you're crawling into them at night.

The solution is to set reminders, so once a week you remember to strip and clean your bed. Now's the time to set that reoccurring alarm, while your skin is still crawling at the thought of all those germs.

How dirty sheets affect your sleep

1. Allergies

No households can avoid dust and after two weeks tucked onto your bed, your sheets are probably harboring a fair few specks.

Pet owners are also likely to find fur and dander becomes embedded in the bedding, particularly if you share a bed with your pet.

And even if you don't let your four-legged friends on to your sleep set up, fur has a way of getting everywhere.

And while the fresh air of an open window is good for your sleep, it can let in pollen which then settles on your bed.

All of this means your good night's sleep can be ruined by allergens. Sleep can be disrupted when you spend the night coughing and sneezing from the allergens trapped in your bedding.

2. Infections

The survey found the most common type of bacteria found in unwashed bed sheets was gram-negative rods, a type of bacteria associated with infections such as pneumonia.

If you've been ill, it's even more imperative that you keep your sheets on a regular cleaning schedule.

The flu virus can live for up to 24 hours on your bedding, turning your sick bed into literally that — a bed that makes you sick.

3. Skin conditions

After two weeks without washing, your pillows harbor more germs than your toilet seat and faucet handle, including more bacilli and gram-positive cocci than your sheets.

You probably wouldn't rub your face against your toilet seat, so it's no surprise an unwashed pillow can cause breakouts and itching. WebMD notes those who experience acne should consider changing their pillowcase every few days.

How often should you wash your bed sheets?

We recommend changing your bed sheets once a week, to keep your bedding, your mattress and your sleep hygiene in top condition.

There are some people who should consider a more frequent washing schedule. For a start, anyone who has been unwell should up their cleaning schedule, to help eliminate lingering germs.

Those with acne prone skin or similar conditions might also consider changing sheets twice a week.

And as allergy season gets underway, high frequency laundry loads can prevent coughing and sneezing from waking you up.

According to recent research, getting at least seven hours of sleep a night is the cornerstone of health and longevity, and one nation that seems to have already got the memo is Norway.

The average Norwegian adult racks up seven hours of shuteye per weeknight, and it's no wonder when you consider the lifestyle habits associated with the nation.

From the meal that adds 55 minutes of extra sleep to the cozy concept that can leave you waking up with energy, I've rounded up the top five Nordic sleep hacks that can stop nighttime awakenings and help you get seven hours of top-quality sleep.

Key takeaways

• Norwegian adults get seven hours of sleep per weeknight on average, a sleep time associated with longevity.
• Many Nordic lifestyle habits have been associated with better sleep quality and duration, plus less nighttime awakenings.
• For example, a dinner time before 7pm is common in Norway, and an earlier evening meal has been associated with 55 extra minutes of sleep.
• Adopting Nordic lifestyle habits that include outdoor walks, a diet rich in omegas, and a a better work-life balance can also improve sleep quality.

The 5 Nordic sleep hacks to try today for better sleep tonight

1. Eat your evening meal earlier

In Norway, dinner is served much earlier than most other European countries, with research indicating that residents tuck into 'middag' (the main hot meal of the day in Norway) between 4pm and 7pm on average.

Why does an earlier dinner aid sleep? Studies have shown that time-restricted eating can actually increase total sleep time by 55 minutes.

On the flip side, eating your dinner later means your body is busy digesting your food when it should be preparing for sleep. Additionally, a later meal can result in blood sugar fluctuations (a leading cause of waking up at 3 a.m.), as well as interfering with melatonin production (the sleepy hormone). That means later mealtimes makes it harder to both fall and stay asleep.

2. Fill up on berries and omegas

According to Harvard Health, the Nordic diet is rich in fatty fish like salmon, mackerel, and herring, and fruit such as berries. Not only do health organisations advise an increased intake of oily fish and berries for overall health, these Nordic food staples are also great for sleep health.

Berries are linked to longer sleep duration and improved sleep quality, while fish consumption has been found to boost sleep quality and daytime functioning.

In fact, a pilot study discovered that children who had a daily supplement of omega-3 (found in fatty fish) had fewer nighttime awakenings and slept an average of 58 minutes more that other subjects.

3. Create a relaxing sleep environment

According to travel website Visit Nordic, the concept 'hygge' is widely recognized and embraced in Norway. Hygge essentially means the creation of a cozy, relaxing sleep environment.

Creating a comfortable sleep environment has been found to improve sleep, with one survey finding that 76% of respondents saying they sleep better when they feel cozy beforehand and 72% answering that they feel more refreshed after sleeping in a cozy state.

4. Go for a walk

Thanks to a culture of open-air life and walkable cities like Bergen and Oslo, Norway is a country of walkers. Research has shown that walking is the most common forms of physical activity in the country and 85% of Norwegians engage in local walking.

Mindful walking is associated with boosted sleep quality, while going for a walk can improve your sleep duration, too. What's more, further studies have found that spending time in nature lowers cortisol levels, increases energy levels and improves quality of sleep.

That means that if stress or nighttime anxiety is waking you up at 3 a.m., spending time in nature can help regulate your nervous system and sleep through the night.

5. Make evenings for relaxing, not working

Norway ranks the No 1 country in Europe for work-life balance thanks to a work culture that focuses on wellbeing and an earlier end-of-play.

A good work-life balance can significantly improve sleep, with gruelling work hours linked to poor sleep quality, shorter sleep duration, and sleep deprivation. So, to keep your work-life-balance in check, follow the 10-3-2-1-0 sleep rule and ditch work-related projects at least two hours before bedtime.

3 other sleep hacks to fall asleep fast and stop 3 a.m. wake ups

1. Block out sleep disrupting light

A room filled with too much light has been associated with nighttime awakenings, while light pollution has been linked to shorter sleep duration.

To combat sleep disrupting light, invest in a simple eye mask. Eye mask have been proven to promote sleep and leave you feeling energized the next morning.

2. Hydrate, but not too close to bedtime

Studies have highlighted the importance of staying hydrated for the sake of your sleep, with dehydration causing sleep issues.

However, drinking too close to bed can also cause sleep problems, particularly nocturia. To stay hydrated without wrecking your sleep, research recommends consuming no more than 500ml of fluid within two hours before bedtime.

3. Snack on nuts and seeds

If you're vegetarian or vegan, then the fatty fish recommendation above may be off limits.

However, there are other sources of sleep-boosting omegas. For instance the Vegan Society suggests eating these good vegan sources of omega-3: walnuts, flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds.

As we age, our bodies change — and we shouldn’t ignore that. Instead, we need to adapt to those changes to stay fit and healthy. When it comes to our sleep, that means switching up our mattresses and pillows.

The best mattress for you in your 40s is unlikely to work in your 50s, and the same goes for your 60s and 70s. Besides, a good mattress only has a lifespan of around 7-10 years. (Pillows have an even shorter lifespan of 1-2 years.)

How do our bodies change as we age — and what should we look for in our mattresses and pillows to accommodate those changes? To find out, I asked Dr. Meir Cioraru, DC, Founder and Chiropractic Doctor at Well Adjusted Miami, and Dr. Kevin Hallmeyer, DC, owner of True Spine Chiropractic in Bend.

• Read more: Keep waking up through the night? 4 signs your pillow is to blame

Key takeaways: At a glance

• Your 40s are a pivotal time for changes in your body, and it's when you should start investing in your sleep setup. Look for a mattress and pillow that truly support the natural curves of your body.
• In your 50s, you may feel more stiffness in your joints and the start of arthritis. Thus, side sleepers will benefit from a medium-firm mattress, while back sleepers will find firm mattresses better for alignment.
• In your 60s, hunches in the back can start to develop, meaning it’s important your pillow doesn’t flex your neck forward. For this reason, flatter pillows can be beneficial.
• In your 70s, bone density is lower, and joints need extra care, so a bed that’s easy to get in and out of is essential. You also won’t want a rock-hard mattress, but stable support is important to avoid joint pressure.

How your mattress and pillow needs change in your 40s

If you're in your 40s, you've probably started to notice some changes in your body.

"Your 40s are a pivotal decade for long-term spinal health," says Dr. Cioraru. "The habits and investments you make now will influence how your body feels in your 50s, 60s, and beyond."

"By this stage of life, you have already spent roughly a third of your life sleeping," the doctor explains. "Recovery, tissue repair, and nervous system regulation all happen during sleep, so the surface you spend those hours on matters more than most people realize."

At this stage in your life, Dr. Cioraru stresses that it's "the time to stop treating sleep surfaces as an afterthought." Investing in the right mattress for your sleep style is essential and a rich investment in your long-term health.

What the experts recommend...

But what should you look for when upgrading your mattress and pillow? That all depends on your sleeping position and preferences.

"A mattress that lacks proper support can place uneven pressure on the spine and joints, which may contribute to stiffness, poor sleep quality, and recurring back discomfort," Dr. Cioraru says.

"The goal is to find a mattress that supports the natural curves of the body without creating pressure points," he adds.

For many people, Dr. Cioraru says that a medium-firm mattress offers the best balance of support and comfort. Most side and back sleepers will find that a medium-firm bed keeps their spine aligned and prevents their hips from dipping.

But this can differ depending on your sleep position. Generally, the best mattresses for side sleepers have a plush surface to avoid pressure build-up, while mattresses for back sleepers typically have a slightly firmer tension.

However, firmness is subjective, and everyone has their own idea of what's comfortable. This is why mattress trials are so important.

How about stomach sleeping? Dr. Hallmeyer says that this is his "least favorite choice for sleep position because it is the most demanding on the neck."

"When we’re younger, the joints and discs of the neck tolerate this fairly well," he continues, "but as we age and the spine loses some mobility and disc height." That can lead to more joint stiffness, headaches, or neck pain.

However, if you can't help but sleep on your front, look for the best mattresses for stomach sleepers. These are usually firm beds, Dr. Hallmeyer explains, because they prevent the abdomen and pelvis from sinking too deeply. A bed that's too soft for stomach sleeping can increase the arch in your lower back and force your neck to rotate and over-extend.

As for the best pillows, "Stomach sleepers usually do better with a thin, highly compressible pillow," Dr. Hallmeyer says.

"Thick or dense pillows push the head backward and increase stress on the neck joints. The head should settle close to mattress level with only light support under the neck," he adds.

The best mattress and pillow for your 40s

How your mattress and pillow needs change in your 50s

“In our 50s, we often see the beginning stages of arthritic change laid down in the spine,” says Dr. Cioraru.

The discs in our back lose hydration around this decade of our lives. As a result, Dr. Hallmeyer says many people start experiencing stiffness since the spine is often held in a slightly bent or extended position during the night.

What the experts recommend

For back sleepers, “This is where a firm mattress and pillow that keeps our spine in a neutral position comes into play,” says Dr. Cioraru.

A softer mattress will let your hips sink too far into the bed, meaning your spine will be misaligned. Some of the best memory foam mattresses have a firm feel, but the springs of a firmer hybrid model may provide the appropriate level of support you need at this stage.

For side sleepers, Dr. Hallmeyer recommends a medium to medium-firm mattress for the best balance of support and pressure relief. Try to avoid anything too firm; even though your spine will likely be neutral, pain will build up from pressure in your joints.

When considering pillows, Dr. Hallmeyer explains, “Side sleepers need enough height to prevent the head from collapsing downward. Back sleepers need enough contour to support the cervical curve without pushing the head forward.”

And no matter your sleep position, “Your neck should stay level with your spine, not tilted up or dropped down,” he adds.

The best mattress and pillow for your 50s

How your mattress and pillow needs change in your 60s

“By your 60s, joints and discs are less forgiving, and pressure points can wake you up more easily,” adds Dr. Hallmeyer.

“People in their 70s who have a large hunch in their upper back (hyperkyphosis) didn't start that way,” adds Dr. Cioraru. “It started developing in their 50s and 60s.”

That is all the more reason to start choosing the right mattress and pillow for your needs as early as possible.

What the experts recommend

In your 60s, it's all about finding the right pillow to support your neck and spine.

“For back sleepers, it's crucial not to use a large pillow that keeps the neck flexed forward. A smaller, flatter pillow for back sleepers combined with a mattress that doesn't allow you to sink in is best,” says Dr. Cioraru.

While back sleepers will need a low pillow loft, it's the opposite case for side sleepers. Dr. Cioraru recommends side sleepers find a pillow that's tall enough to fill the gap between their ear and their shoulder, making sure their nose is in line with their sternum.”

If you still sleep on your stomach at this stage, now's the time to change that. "As people move into their 50s and 60s, transitioning toward side sleeping may become more comfortable as it allows the neck to stay in a more neutral position, Dr Hallmeyer says.

But if you can't stop sleeping on your front, Dr. Hallmeyer suggests "keeping the pillow low and the mattress supportive [to] reduce strain over time."

The best mattress and pillow for your 60s

How your mattress and pillow needs change in your 70s

“The biggest change in your 70s is that the bone density isn't what it used to be, arthritis is there, and if it is, it's been there a while,” says Dr. Cioraru.

Mobility can also be greatly reduced, and many people might be facing daily pain and stiffness.

What experts recommend

“Here is where it becomes important to support what we do have already. If you have significant forward head posture and it's been that way for the better part of a decade [or longer], now isn't the time to get a flat pillow hoping to change that over the next couple of months,” says Dr. Cioraru.

And while the doctor notes that "It doesn't mean we can't make changes," he emphasizes that things "won't change back overnight.”

“In your 70s and beyond, comfort, stability, and pressure relief matter most. A mattress shouldn’t feel hard like the floor, but it also shouldn’t sag or make it difficult to get in and out of bed,” says Dr. Hallmeyer.

Your pillow should keep your head in a neutral position without forcing a "dramatic correction in posture," he adds.

For side sleepers, ensure your mattress has plenty of pressure-relieving comfort layers made from materials like memory foam or wool. This will help cushion the pressure points in your body. Back sleepers will benefit from firmer support.

If you can't afford a new mattress and it's still in sleep-worthy shape, adding one of this year's best mattress toppers can add enough firmness or softness to achieve the level of comfort you need.

The best mattress and pillow for your 70s

Back pain is a prevalent problem in America, with 16 million US adults dealing with chronic back pain. While the causes of back pain differ from individual to individual, poor sleep posture can be a big risk factor.

Investing in one of the best mattresses of the year, which are often packed with lumbar support, will help provide soothing relief. However, a leading Australian-based chiropractor has shared a five minute bedtime and morning routine that could be the key to reducing back pain.

Dr. Nathan Bridge, resident chiropractor at Sleepy's mattress experts, has shared how spending a few minutes prepping your back for sleep every night and loosening it every morning can ease the tension that's stopping you from sleeping.

• Read more: Experts say sleeping on your side is best for easing lower back pain and reducing 3 a.m. wake-ups — here's why

The chiro-approved 5 minute stretch to reduce back pain

The cat-cow stretch is a gentle, novice-friendly yoga move which, according to the Cleveland Clinic, can help support your spine. It's also one of the exercises recommended by the NHS to those with new or undiagnosed back problems.

It's called the "cat-cow stretch" because it involves two poses. The first move involves positioning yourself on your hands and knees while looking straight ahead, resembling a cow standing in the meadow.

The next move also involves positioning yourself on your hands and knees, but arching your back upwards like a scared Halloween cat.

Here's a video demonstrating the move:

As you can see from the above tutorial, the cat-cow stretch involves two simple moves.

• Start in the tabletop position: On an exercise mat, position yourself on your hands and knees. Your hands should be under your shoulders and your knees should be under your hips.
• Gently rise into the cat postilion: Arch your back gently upwards, your gaze facing the mat.
• Gently dip into the cow position: Lower your back gently and slowly and lift your head so it's looking forwards.
• Repeat this move another four times.

Dr. Bridge advises that people with back pain perform the stretch twice a day: one in the morning and the other in the evening.

“Before you sleep, gently rotate your neck side to side and perform five lower-back cat-cow stretches,” Dr. Bridge recommends.

“Repeat the same movements in the morning to loosen muscles that may have tightened overnight,” he adds.

While the cat-cow stretch is generally considered a safe exercise, always consult your doctor before beginning any exercise program if concerned. If you experience any pain or difficulty with this move, stop and consult your healthcare provider.

The evening stretch helps to "prep your spine" for a supportive sleep and release any bult-up tension.

"Think of it as telling your body: 'it’s time to relax and realign'," explains the chiropractor.

Meanwhile, a morning stretch can "wake up your back" for better posture and reduced stiffness.

Overall, Dr. Bridge says it should take a few minutes in the morning and at bedtime to "dramatically reduce strain, ease tension, and improve comfort".

For best results, Dr. Bridge says consistency is key.

“The body responds incredibly well to simple, consistent routines," he explains. "It’s preventive care that literally takes five minutes a day.”

Optimizing your sleep set-up for back pain relief

While the cat-cow stretch is the perfect bedtime and wake-up routine for relieving tension and protecting your spine, small tweaks to your pillow and mattress can alsoboost your sleep comfort. Here's how...

1. Pick the right pillow for your sleep position

For optimal support when sleeping, it's useful to know how to choose the right pillow loft for your sleep position so you can choose the best pillow for your sleep.

The correct pillow for your sleep style is needed for healthy alignment of neck and body and to prevent exacerbating back pain. For example, the best pillows for side sleepers tend to be high-loft pillows, while stomach sleepers can prevent pressure build-up with a low-loft pillow.

“A pillow that’s too high can twist your neck, so using a lower profile pillow helps maintain a neutral alignment, easing neck strain,” explains Dr. Bridge.

2. Never underestimate the importance of the right mattress

If the right pillow is important for alleviating back pain, the right mattress is crucial.

Sleepers with recurrent back pain will need one of the best mattress for back pain, which encourage healthy spinal alignment through a combination of support and soothing pressure relief.

“A firmer mattress prevents sagging in the midsection, reducing pressure on your lower back and helping the spine maintain a natural curve,” Dr. Bridge explains.

Medium-firm to firm mattresses usually have sturdy edge support around the perimeter of the bed too, making it easier for those with chronic back pain to get in and out of bed.

Meanwhile, mattresses with great temperature regulation (such as the year's best cooling mattresses) are important if you tend to feel restless when overheating at night. A cool mattress can prevent tossing and turning, a movement that exacerbates back pain.

3. Decrease spinal strain with an extra pillow

Simple tweaks to your bed, such as covering your mattress with one of the best mattress toppers, can also improve spine alignment.

However, a strategically placed pillow can also provide additional support.

For back sleepers, placing a pillow at the base of your spine can improve lower back support, but side sleepers can also improve long-term spinal health with an extra cushion — especially if you sleep in the reliably supportive fetal position.

“Add a small pillow between your knees, adjust pillow height for your mattress type and ensure broader shoulders have extra room," Dr Bridge advises side sleepers.

Hidden dust traps in your bedroom could be waking you up at night and stopping you from falling asleep. That's the warning from a UK based allergy physician, who urges anyone experiencing ongoing nighttime disturbances to deep clean three specific dust-gathering items in their bedroom.

Because where dust goes, dust mites follow — and it’s these microscopic critters (or, more specifically, their waste) that cause the symptoms that make it difficult to stay asleep all night.

For Sleep Awareness Week 2026, we're tackling some of the most common barriers to a good night's sleep. Below, Dr. Stephanie Kayode reveals the places dust mites could be lurking in your bedroom, and how that could be affecting your ability to fall asleep.

Key take-aways: At a glance

• Dust mite waste (proteins) becomes airborne, triggering nasal inflammation and "sleep-disordered breathing" like snoring or apnea.
• Symptoms peak at night because you are spending eight+ hours near your 'Dust Mite HQ' (your bedding and carpet).
• The 3 hidden dust traps are comforters and blankets that don't touch your skin but still harbor mites, under the bed (a haven for dust bunnies) where airflow is poor and skin cells collect, and throw cushions and soft toys.
• Wash bedding at 140°F (60°C) and use HEPA filters to trap microscopic allergens.

• Read more: Waking up at 3 a.m.? Insomnia experts share 7 common sleep mistakes that ruin your rest — and how to fix them

The hidden dust traps in your bedroom that are stealing your sleep

"House dust mites are small creatures that live off shed skin cells. As dust mites thrive in warm and humid environments, the bedroom is an ideal home for them," explains Dr. Kayode.

Although invisible to the naked eye, dust mites can be found anywhere where dust collects. Within the bedroom, that includes in clothing, carpets, bedding, soft furniture and soft toys.

Even if you regularly vacuum your floor and clean your nightstand, dust mites can still lurk and multiply wherever dead skin cells, pet dander, mold, and bacteria collect, as well as in areas of poor airflow, explains Dr. Kayode.

How dust could be causing your 3 a.m. wake-ups

Seasonal allergies, common cold... or a build up of bedroom dust? You might not have given much thought to the cause of your blocked nose, tickly cough and streaming eyes.

However, if these flu-like symptoms are waking you up at 3 a.m. and seem to have no sign of abating, a thriving dust mite population could be to blame.

“Allergies to airborne dust mites proteins can induce symptoms that include sneezing, a runny nose, a stuffy nose, nose itch, throat itch, cough, wheeze and red, watery eyes,” explains Dr. Kayode, a Consultant Allergist at Allergy Care London “These symptoms make it harder to fall asleep, stay asleep, and achieve good quality sleep.”

These unpleasant symptoms occur when proteins from dust mites droppings (yuck) become airborne. Once inhaled, they then trigger inflammation inside the nose. That's why your symptoms become worse at night, as you're spending upwards of eight hours in dust mite HQ — AKA, your bedroom.

"When the nasal lining is congested, it becomes harder for the air we breathe in through our noses to pass through, increasing the likelihood of snoring, sleep apnea (temporary pauses in breathing), and other sleep-disordered breathing," says Dr. Kayode.

The 3 bedroom dust traps to clean today

If a dust mite allergy is stopping you from sleeping, it's time to confront your dust mite population head on. That means deep cleaning areas of your bedroom where the critters are collecting.

"Exposure to high amounts of house dust mite can worsen allergy symptoms in those who are allergic," warns Dr. Kayode. Here's what you can clean today for better sleep tonight...

1. Hot wash your bedding

While you likely already wash your bed sheets regularly, less attention is often given to items of bedding that don't come into direct contact with your body — but still linger close to you while you sleep.

That includes blankets and comforters. Dr. Kayode recommends washing any of these items at a temperature of 140º Fahrenheit (60º Celsius) to kill off lingering dust mites. (We'd recommend double checking the care label first.)

When possible, air dry these items outside in direct sunlight. UV rays from the sun kills any lingering bacteria that could re-attract dust mites to them.

2. Vacuum your floor (especially under your bed)

Sure, you vacuum your floor regularly. But how often do you vacuum right underneath your bed? This overlooked area of your bedroom is where dust bunnies gather and dust mite populations thrive — and now it's time to kill them off.

First, pull everything out from underneath the bed (dust mites love clutter) and give everything a thorough vacuum. For items that belong under the bed, also give a wipe with a damp cloth.

Next pull your bed away from the wall (this will be a two-person job) and vacuum right underneath the frame paying close attention to any skirting boards or bed slats where dust mites could be hiding.

Under the bed is also a top hiding spot of bed bugs, which is why we recommend you clean this item weekly to spot a bed bug outbreak.

3. Wash any soft toys or throw cushions

Dust mites love surfaces that they can nestle deep within. Think a high-pile rug or fabric headboard. Your child's soft toys come under this category — and it could be stopping them from sleeping.

A regular machine wash at 140º Fahrenheit (60º Celsius) will help keep them dust-mite free. However, if a stuffed animal is not machine washable or too large for your machine, a thorough vacuum will suffice. Spot clean off any stains (again, dust mites love bacteria) and then place in direct sunshine to dry.

Like soft toys, scatter or throw cushions that sit on your bed for aesthetic reasons only and therefore rarely get washed are magnets for dust mites. Give them the same deep clean treatment as the soft toys, and make it a part of your regular cleaning routine.

Other expert-approved measures to kill off dust mites and improve your sleep

• Use a mattress protector and pillow encasement
  "Using dust mite-proof barrier covers on bedding to completely encase mattresses, pillows, and duvets creates a barrier that reduces exposure to dust mite allergens," says Dr. Kayode.
• Vacuum floors regularly
  "Where possible, carpets should be removed, and floors vacuumed regularly," says the Consultant Allergist. "Carpets are good at trapping moisture and creating an environment that allows dust mites to thrive."
• Invest in HEPA air purifier
  "High-Efficiency Particulate Air (HEPA) purifiers are great at trapping airborne dust mite fragments," says Dr. Kayode.
• Dust off surfaces regularly
  "Taking steps to limit dust accumulation and tackle dust that has settled on surfaces, such as damp-wiping all surfaces, reducing clutter and getting rid of unnecessary soft furniture and soft toys, will reduce the dust mite allergen exposure," says Dr. Kayode.
• Improve ventilation
  Dust mites thrive in environments with high humidity, so increasing bedroom ventilation creates an inhospitable environment that will make it difficult for them to thrive.

I've tried just about everything to fix my sleep. And specifically, to ward off my nighttime anxiety because nothing keeps me awake more, and wakes me up at 3 a.m., than a racing heart and a crowded mind.

But even though I was doing everything in my power to improve my sleep, I still wasn't sleeping well and every day I was waking up exhausted. I had a hunch my sleep schedule had something to do with it, so for Sleep Awareness Week 2026 I put the viral 1-hour sleep rule to the test.

For something so easy and basic, I can't believe how effective it is. Now, I'm falling asleep within minutes and waking up naturally without an alarm at 6.30am, full of energy. Here's how it works and what happened when I tried it...

Key take-aways: At a glance

• The one-hour sleep rule refers to going to bed and waking up within the same one-hour window each day.
• It's part of the 7:1 Sleep Rule: go to bed and wake up within the same hour each day, and get at last seven hours sleep a night, for at least 5 nights a week.
• Major new science says that maintaining a regular sleep schedule can increase life expectancy by up to 4 years.
• It helps you fall asleep faster because your brain learns when it's time to sleep, so you drop off quicker.
• Sleep regularity also helps you to avoid waking up at 3 a.m. because you'll be producing more melatonin at the right time, which helps override any surges in cortisol that could wake you up.

My story

I’ve experienced anxiety and low mood since being a teenager. But it’s only in my adult years it seems to have taken a toll on my sleep.

Going to bed with a racing heart makes it nearly impossible to fall asleep. If my body is in flight or fight, my mind is unlikely to switch off — in fact, it stays on high alert, looking out for possible dangers.

And, when I eventually did fall asleep, waking up in the early hours of the morning became common.

Ultimately, this lead to poor sleep quality, meaning I’d stay in bed in the mornings trying to get those extra hours in that I’d lost in the night. I'd also try going to bed hours early, again searching for more sleep. This was especially bad at weekends, where my lack of an alarm meant I could sleep for over 9 hours a night.

But little did I know, my late wake-ups over the weekend and schedule shift during the week were wreaking havoc on my circadian rhythm — my internal body clock — and making my anxiety worse. I was stuck in a cycle.

• Read more: I had no idea my cluttered bedroom was adding to my nighttime anxiety and 3 a.m wake ups — a board-certified sleep doctor explains why

How sleep regularity eases anxiety

Sleep regularity, referring to how consistent your sleep and wake times are, is fast being proven as one of the most important factors in determining our health. And not just physical health.

A 2025 study found that regular sleep patterns are associated with a reduced risk of depression and anxiety.

In fact, regardless of whether you’ve had enough sleep, if you keep a regular bedtime, you’re 38% less likely to experience depression and 33% less likely to experience anxiety.

“Creating a routine with a regular bedtime helps to develop a regular sleep wake cycle and rhythm,” Dr Hana Patel, a NHS GP and resident sleep expert at Time4Sleep, says.

This will programme your body to sleep better during the night, Patel adds, helping you to feel more rested during the day and therefore boosting mood.

But what’s the science behind it? According to the study, irregular sleep patterns destabilize our circadian rhythm.

The result of this is that our release of dopamine and serotonin – mood-regulating hormones – are impacted. This can cause symptoms of anxiety and depression.

But, like my own experience, it’s a difficult cycle to break considering the new Resmed survey reports that a huge 39% of people don’t get quality sleep because of stress or anxiety — making mental health the biggest barrier in getting good sleep.

And ‘catching up’ on sleep, like I was doing, isn’t a solution. A 2024 study looking at over 60,000 participants found that sleep regularity is actually more important than sleep duration for our health — especially as a predictor of mortality.

The higher the regularity of sleep, the less likely you are to die from all causes, including cancer.

In fact, keeping a consistent sleep schedule has been proven to add four years to your life expectancy.

How I applied the 7:1 rule to my sleep

The 7:1 rule refers to getting at least seven hours a night, while making sure you go to bed in the same one-hour period every night, and wake up in the same one-hour period every morning.

I started by initially deciding on an anchor time. This is a fixed, non-negotiable time within my 24-hour circadian cycle.

For me, this was a wake-up hour of 6.30am and 7.30am. I’m naturally a morning person, and this is when my productivity is at its best. Without fail, even if I felt like I hadn’t slept, I made sure I woke up between those times and started my day.

And I worked backwards from that. If I’m getting up at 6.30am, I need to go to sleep at least seven hours before that, so my bedtime hour became 10.30pm-11.30pm.

Having this hour leeway was super effective for me — it took the pressure off needing to fall asleep or wake up at a really specific time. Instead, I could become gradually accustomed to a healthier, more consistent sleep schedule.

Initially, waking up at 6.30am felt incredibly difficult. I was sluggish, slow and all I wanted to do was snooze my alarm and stay in my warm bed. But when I fell asleep super fast in the evening, I saw the benefit.

After about a week, my routine felt completely normal. I wasn’t oversleeping, I was waking with energy and my days felt longer and more productive (without energy dips in the afternoon). Soon, I didn’t even need to set an alarm.

Now my circadian rhythm is the strongest it’s ever been. I can fall asleep easily at 10.30pm and wake up naturally at 6.30am.

The 3 a.m. wake up connection

People experiencing anxiety are more likely to wake up at 3am. Cortisol — our stress hormone — naturally begins to rise at around 3 a.m. to 4 a.m. in order to help wake us up in the morning.

However, if your baseline level of cortisol is already higher due to stress and anxiety, this natural rise is likely to wake you up.

A way to reduce this impact is to ensure you’re producing enough melatonin – the sleepy hormone — and evidence points towards sleep regularity improving melatonin production.

By having a clear anchoring time and fixing my circadian rhythm, I stopped waking up at 3 a.m. Presumably, because the release of melatonin was better regulated, meaning I had high enough levels of this hormone to sleep through the night.

Relaxation tech for better sleep

There are certain products and techniques you can use alongside the 7:1 rule that will help ease your anxiety and stress. Some the Tom’s Guide team have tested and recommend include:

• Vagus Nerve Stimulators: These devices are designed to pulse on the vagus nerve, found in the neck. The vagus nerve is key in the parasympathetic nervous system response, which is responsible for ‘rest and digest’ instead of ‘fight or flight’. Using devices like the Pulsetto can help calm the body and mind, reducing stress and anxiety before bed.
• Breathing exercises: Breathwork is a very effective way of calming the nervous system and stimulating the vagus nerve. This method is free, and while it takes practice, you can do it on the move, wherever you are trying to sleep. A calming wind-down routine helps you wake up fresh by improving your overall sleep quality.
• Sunrise alarm clocks: Despite the name, these smart light clocks often also have a sunset feature. Personally, I rely on the sunset feature of my Lumie Bodyclock Shine 300 to ensure I actually do go to sleep, rather than stay up scrolling on my phone. The light in the morning is excellent for gradually letting me wake up, rather than being rudely awakened in the middle of a deep sleep stage.
• Cooling mattress: Another cause of nighttime awakenings is an increase in body heat. This is a natural indicator for our bodies to wake up. Keeping your sleep environment cool by investing in the best cooling mattress or best mattress topper for you.

Stress and anxiety caused by hormone fluctuations means that waking up at 3 a.m. has been plaguing my sleep for months. In these moments of staring at the ceiling, heart pounding and thoughts racing, falling back to sleep feels like an impossibility.

Tired and disheartened, I spoke to Dr William Lu, a sleep medicine physician, for the sleep method he recommends for soothing nighttime anxiety and falling back to sleep fast. His answer? Cognitive shuffling, a relaxation technique that helps halt sleep-stealing rumination in its tracks.
Since trying it, cognitive shuffling is now my go-to method for falling back to sleep in seconds. Here, I’ll explore in closer detail what cognitive shuffling is, why it works and how you can try it tonight to fall back to sleep fast.

Key take-aways: At a glance

• Cognitive shuffling is a science-backed way to fall asleep fast
• To do it, pick a random letter, then think of different words beginning with that letter
• Thinking of random words stops your mind from focusing on anxious thoughts
• In turn, that helps you to relax and fall asleep quickly again
• Cognitive shuffling was developed by Dr Luc P. Beaudoin when researching the brain during sleep and how somnolent versus insomnolent words affect how quickly or slowly you fall asleep.

• Read more: I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

What is cognitive shuffling and how does it ease nighttime anxiety and help you fall asleep fast?

Cognitive shuffling is a relaxation method that helps quieten racing thoughts, which is something that I often struggle with when lying awake at 3 a.m.

From the tasks I might have forgotten (but suddenly remember in the dead of night), to my endless to-do list the following day — my brain often whirs with activity when it should be asleep.

However, cognitive shuffling — a method that ‘shuffles’ your thoughts — helps disengage your brain and lull you into sleep.

It’s a technique that was developed by Canadian scientist, Dr. Luc P. Beaudoin when researching what happens to our brains when we fall asleep.

As we drift off, our thoughts become less structured and cognitive shuffling mimics that fragmentation and essentially tricks our brains into sleep.

“Cognitive shuffling is a technique to help you fall asleep where you deliberately imagine a series of unrelated, neutral images or scenarios, like a random group of objects, so your mind stops fixating on anxious thoughts and drifts toward sleep,” explains Dr Lu, medical director at Dreem Health.

Since trying it, cognitive shuffling is now my go-to method for falling asleep fast — whether that’s at my 10pm bedtime or when anxiety leaves me wide-eyed and frantic at 3 a.m.

"It’s effective for easing anxiety because it occupies your working memory just enough to prevent rumination without stimulating the brain, essentially distracting your mind from stress while keeping your body relaxed," explains Dr. Lu, also a board-certified neuropsychologist. Keen to try it? Here's how.

• Read more: 3 doctors recommended this sleep hygiene tip and it's why I'm finally waking up with loads of energy — here's how it works

How to practice cognitive shuffling to fall asleep fast

There’s no app, wearable or specialist equipment required in order to practice cognitive shuffling — you don’t even have to open your eyes if you don’t want to.

It’s a technique that helps break negative thought cycles by focusing on random words that have no association with each other.

It might sound complicated, but it isn’t. It’s even a method I’ve since shared with my children, and works for them too.

To start, I make sure that I’m lying comfortably and that my bedroom has been optimized for sleep. That basically means that anything that could stop me from sleeping (or has actually woken me up) has been addressed.

That could be opening a window to cool the room, grabbing a sleep mask from the nightstand to block out ambient light or popping in a pair of earplugs to drown out any noise.

Next, I think of a word. It could be anything, as long as it doesn’t throw up any negative associations. Let’s say that it’s ‘sleep.’

I then cycle through each letter of the word, thinking of a handful of words or objects that begin with each letter, spending a second or two thinking of the word. For example:

S — socks, slippers, satsumas…

L — lights, lemons, leaf…

E — eight, elevate, eyes…

E — explorer, enter, ensure

P — potato, people, pickle

Again, make sure that the words are neutral and don’t throw up any negative associations. If you find your mind wondering back to a negative thought cycle, just think of a new word and start again.

Since trying cognitive shuffling I often don’t get past the second letter before falling asleep — it’s simply that effective at switching off my brain for sleep.

• Read more: Most of us only have a shot at good sleep 4 nights a week — an expert explains why and how to skip the 3 a.m. wake ups and sleep better every night

3 other tried and tested methods to soothe anxiety and fall back asleep

As nighttime anxiety is the main culprit behind my 3 a.m. wake-ups, cognitive shuffling is an excellent way to quieten my overactive thoughts and calm my stressed out nervous system.

However, if you also find yourself awake at night, it’s not the only sleep method at your disposal.

"Other strategies for falling back asleep include keeping the lights low, doing slow, deep breathing, practicing progressive muscle relaxation, or gently journaling any racing thoughts to offload' them from your mind — some people also benefit from a brief mindfulness or body-scan meditation," says Dr. Lu.

Listed below are other tried and tested techniques for falling back to sleep fast from our team.

The 15-minute sleep rule

Senior Sleep Writer Ruth Jones swears by the 15 minute sleep rule when she's struggling to fall asleep. If she hasn't fallen asleep within 15 minutes of going to bed (it can be longer, if you prefer), she gets out of bed.

While it sounds counterintuitive, switching from trying to sleep to a low-stimulation activity, such as reading or journaling, helps break the cycle of rumination.

Since Ruth recommended it, I find that taking a break from trying to sleep helps in times of high anxiety — moments where my heart is racing and I can't catch my breath.

In these moments I get out of bed and leave the room entirely. I tend to do something relaxing and methodical, like folding laundry, or an auricular massage for a bit of at-home vagus nerve stimulation.

Once the feeling of anxiety has worn off, I go back to bed and tend to fall back to sleep quickly.

4-7-8 Method

The 4-7-8 breathing method was developed by Dr. Andrew Weil, and is now a popular stress relieving technique.

To begin, first exhale and empty your lungs of air. Next, inhale for 4 seconds, hold the breath for 7 seconds and exhale for 8 seconds.

Repeat this cycle a further 3-4 more times. You'll notice in between each cycle how the feeling of anxiety slowly dissipates.

As well as being a stress-busting breathing exercise to practice when you can't sleep, I find it a useful way to calm my nervous system during the day.

Put down your phone and pick up a book

If you find yourself awake at 3 a.m., the temptation is to reach for your phone — don't. The screen will immediately bathe your bedroom in sleep-stealing blue light, which will send your melatonin(the hormone that helps you feel sleepy) levels plummeting.

Instead, Senior Staff Writer Frances Daniels always keeps a book on her nightstand. Like cognitive shuffling, the act of reading helps break the cycle of rumination and overthinking, which calms the nervous system and helps you feel sleepy again.

If you're struggling to get your teenager out of bed in the morning, you’ll be happy to know there’s a very good reason.

Not only do teenagers need more sleep than adults, they also tend to want to sleep in too. This is down to big shifts in their body clock: they’re biologically wired to fall asleep later and need the extra sleep come morning.

So why does this amount of sleep matter? From physical growth to brain development, sleep quantity and quality play a crucial role in how the body functions during this critical period of development for teens.

Here we look at the latest research and talk to two certified experts about how much sleep teenagers need, when, and how you can help them get it to feel at their best.

Key takeaways: At a glance

• Teenagers typically need around 8-10 hours sleep a night, whereas most adults need 7-9 hours.
• Sleep is key for a teenager's brain and body to grow.
• Good quality sleep helps teens with memory consolidation, physical growth, healthy appetite, brain development, and emotional regulation.
• Teens naturally tend to be night owls and wake later in the morning.
• Avoiding screens and caffeine late at night, and creating a calming wind down routine and bedroom environment, help teens sleep better.

How much sleep do teenagers need?

Teenagers – anyone aged between 13-18 years old – need around 8-10 hours of sleep a night, according to the American Academy of Sleep Medicine.

As professor of sleep science Jason Ellis explains, teens need more sleep than adults because puberty leads to significant changes and development in the brain and body that sleep is required for.

Of course, this will vary from one teenager to the next — and yours may need more or less sleep, depending on factors such as health conditions.

Lisa Artis, sleep expert and Deputy CEO of The Sleep Charity, explains that teenagers also need this amount of sleep to support their “rapid physical, emotional and cognitive development.

"This is more sleep than adults need, yet many teenagers don't get enough sleep due to biological changes that shift their natural sleep timing later.”

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

As you grow, the less sleep you need, with babies needing around 14-17 hours of sleep a day. By the time we become adults, seven to nine hours of sleep a night is generally typically sufficient.

According to Neurologist, Dr. Lynette Gogol: “Sleep needs change across the lifespan, but adolescence is a particularly vulnerable period.

"Children ages six to twelve typically need nine to twelve hours of sleep per night, while most adults function best with about seven to nine hours,” she continues.

Teenagers need a couple more hours of sleep compared to adults because they’re still growing.

They’ll also tend to be night owls and late risers. As Gogol explains: “Teens feel alert later at night, because of puberty and shifts in their body clock, making early wake times especially difficult.”

5 key reasons why teens need more sleep than adults

• 1. To consolidate memory
• 2. To help physical growth
• 3. To support a healthy appetite
• 4. To boost brain development
• 5. To help with emotional regulation

1. To consolidate memory

Whether they’re studying for exams or learning a new skill, getting the right amount of sleep can be a key way for teenagers to retain information.

This is because “during sleep, the brain strengthens learning pathways and processes new information, which supports concentration, problem-solving and academic performance. Without enough sleep, attention, motivation and memory can suffer,” explains Artis.

2. To help physical growth

Teenagers naturally produce the growth hormone while asleep, allowing their bones and muscles to grow, especially around puberty, otherwise known as a the pubertal growth spurt.

“Adolescence is a period of rapid physical development, and many of the hormones that support growth are regulated during sleep,” agrees Dr. Gogol.

However, she goes on to add that chronic sleep restriction can “disrupt growth-supporting hormonal signaling, muscle repair and bone development.”

3. Healthy appetite and metabolic regulation

Artis adds that sleep is important for teenagers as it allows them to have a "healthy appetite and a working metabolism." For most of us, sleep is a great stabiliser when it comes to eating well.

The hunger hormone, ghrelin, is lower when we sleep well, while the leptin, the hormone which tells us when we’re full, is stabilised.

However, research shows that we get a bad night's sleep, these two hormones can fall out of balance — leptin falls and ghrelin increases.

Studies indicate that in teenagers who don't get enough sleep, the disruption of these hormones can lead to increased risk of obesity

4. To help brain development

The teenage brain is still maturing, explains Artis, “particularly in areas involved in decision-making, emotional regulation and impulse control.”

So, how does good quality sleep help with this?

“During sleep, especially deep sleep, the brain refines neural circuits through synaptic pruning, strengthening useful connections and removing inefficient ones,” adds Dr. Gogol, and goes on to say that inadequate sleep interferes with this process and is “linked to higher risks of anxiety, depression, mood instability, and risk-taking behaviors.”

5. Emotional reactivity and stress sensitivity

No parent wants a grumpy teenager to deal with — but lack of sleep in teenagers can also cause deeper mental health problems and risky behaviour, explains Dr. Gogol.

“Short sleep duration is associated with higher rates of depression and anxiety in adolescents. Insufficient sleep impairs reaction time and judgment, increasing the risk of accidents, including motor vehicle crashes.”

Good sleep tips for teenagers

The first obvious sleep hack for teenagers is making sure they’re not spending every moment glued to a screen. Dr. Gogol explains that “too much evening screen use produces blue light, which then delays melatonin release and pushes sleep later.”

Your teenager probably isn’t knocking back three cups of coffee a day, but watch out for hidden caffeine in chocolate or other foods, as she adds that “caffeine later in the day can interfere with sleep onset and sleep quality."

The neurologist also notes that creating a “predictable, low stimulation wind-down routine before bed helps the nervous system transition into sleep”. If they’re open to it, get them to try meditation or yoga. Reading can also help to calm the nervous system.

Artis adds that ensuring your teenagers are sleeping in a comfortable environment can help them get better quality sleep: “Keeping bedrooms dark, quiet and cool can all support better sleep.”

Lastly, invest in the best mattress for their sleep needs and growing body – a medium-firm hybrid mattress is a great start, as these are responsive, breathable, and gently contouring.

Setting an alarm is one of the last things we do before going to bed but how many of us set an alarm to mark the beginning of bedtime? That’s the advice we’ve been given by a longevity doctor and sleep health expert.

“I'm a big proponent of alarms going to bed, not just alarms for waking up,” says Dr. Jennifer Timmons, MD, a longevity physician. Setting an alarm to signal that it’s time for bed helps us stick to a regular bedtime, which researchers say could add as much as four years to your life.

"Longevity isn’t built on extreme biohacks; it’s built on rhythm," says Dr. Greg Jones, NMD, ABAAHP, longevity keynote speaker. "And one of the simplest, most powerful rhythms you can protect is your bedtime."

Here, we’ll explore in deeper detail how a regular bedtime can benefit your sleep hygiene and overall health — and how the humble alarm clock can help us stick to one.

• Read more: This is the longevity focused metric in your sleep score that can indicate how well you’re ageing — experts explain why and how to improve yours

Why everyone should set an alarm to go to bed as well as to wake up

A groundbreaking study undertaken by researchers at The London School of Economics and Political Science (LSE) working in partnership with Vitaly identified a consistent bedtime as a key pillar of sleep hygiene.

And, according to Dr. Timmons, setting a bedtime alarm is the trick to sticking to one.

“Set an alarm an hour before you want to go to bed, and that's your reminder that it's time to start winding down, put away your work, finish house cleaning or things that you're doing,” explains Dr. Timmons, Founder and Medical Director of Timmons Wellness.

Whether it’s watching one more episode of a show, catching up on work or prepping for the following day, our evenings can get away from us. However, an alarm signals that it's time to start your nighttime routine in order to hit that crucial 60 minute bedtime window.

"Going to bed within the same one-hour window every night sounds simple, almost too simple," says Dr. Greg Jones. "But when it comes to longevity, this tiny habit punches way above its weight."

So, when your bedtime alarm goes off, it's time to start your wind-down routine, turn off your screens, do some journaling and engage in things that help you relax, urges Dr. Timmons. "That’s all going to help you get better quality sleep too.”

Why going to bed at the same time is a crucial pillar of sleep hygiene

While sleep duration is important, longevity researchers are highlighting the necessity of sleep consistency. That means going to bed within a 60 minute window every night, also referred to as the '60 minute bedtime rule.'

Below, we’ll take a closer look at why going to bed at approximately the same time every night and clocking up at least seven hours of quality rest can benefit your sleep and, subsequently, your overall health.

It helps cement your circadian rhythm

Your circadian rhythm is your body’s internal clock, and a regular sleep and wake pattern is one of the most effective ways to anchor it.

As well as helping you feel sleepy and alert at the same time every day (more on that below), an optimized circadian rhythm helps regulate key areas of metabolic and neurological function, including metabolism, mood and cognitive function.

"Your brain craves predictability," explains Dr. Jones, Founder of Enovative Wellness Center. "When you go to bed at wildly different times, your brain struggles to time melatonin, cortisol, cellular repair, and blood sugar regulation. Internal confusion equates to physiological stress, and prolonged stress speeds up aging."

A circadian rhythm anchored in routine also helps your digestive system work optimally, responding more predictably to periods of fasting and food consumption.

"That means fewer blood sugar spikes, less late-night hunger signaling, and better long-term metabolic resilience (all key players in healthy aging)," explains Dr. Jones.

It helps you fall asleep faster

As well as waking you at the same time every day, an optimized circadian rhythm will help you feel tired at the same time every night — and that will ultimately help you fall asleep faster.

"When bedtime is predictable, melatonin rises at the right time and cortisol falls in a coordinated pattern, reinforcing a stable circadian rhythm rather than constantly forcing your body to recalibrate," explains Dr. Jones.

"Going to bed at a consistent time is one really good way to get quality sleep," adds Dr. Timmons. "It sets your circadian rhythm and allows you to fall asleep easily, as well as get into deep sleep."

It ensures you're getting enough deep sleep

Collectively, emphasis is often placed on how much sleep we're clocking up every night. However, the time you go to bed can influence the quality of your sleep — and a consistent bedtime helps ensure we're spending enough time in deep sleep.

"We get the most deep sleep at the beginning part of the night," explains Dr. Timmons. "So if you go to bed late, you may miss your window of getting deep sleep."

Deep sleep is the stage of the sleep cycle that aids muscle repair and boosts brain health and memory. When you wake up feeling particularly refreshed, the chances are that you spent the optimal amount of time (between 1.5-2 hours) in deep sleep.

However, erratic bed times and late nights can impact your ability to fall into deep sleep.

"Even if you sleep in in the morning, your total number of sleep hours doesn't suffer, but you might miss out on getting deep sleep," concludes Dr. Timmons. "So it is very important to go to bed and wake up at the same time to maximize the quality of sleep you're getting."

What to do if you're struggling to stick to a consistent bedtime

Setting and sticking to a regular bedtime is, as we've established above, hugely important to our health and well being. However, if can be tricky to fall into a rhythm of regularity — especially when you first start.

"Start by anchoring your wake-up time, not your bedtime," advises Dr. Jones. "Your body clock loves consistency, and if you wake up at wildly different times, falling asleep at night becomes a losing battle."

Plus, if you're staying awake to squeeze some 'me time' into your day, schedule it for earlier in the evening so bedtime doesn't feel like a sacrifice, says Dr. Jones.

"And remember: one late night isn’t a failure. Return to your wake-up anchor the next day and keep the rhythm. Sleep isn’t about discipline; it’s about listening to your body and catching that first yawn before it slips away," he concludes.

Melatonin is a popular supplement taken by around 27% of Americans, according to research. However, on a recent episode of the Diary of a CEO podcast, clinical psychologist and globally renowned sleep specialist Dr. Michael Breus has been warning against mass melatonin supplementation.

“Melatonin is a sleep regulator, not a sleep initiator,” he said, explaining that melatonin is a hormone that affects the entire bodily system.

It should not be supplemented “willy-nilly” without understanding what’s going to happen when you take it.

Yes melatonin supplements have their benefits, and they can be necessary for some poor sleepers. But for the majority of people, simple lifestyle tweaks are all you need to sleep better. Here’s what you need to know…

What’s the problem with taking melatonin?

“Melatonin doesn’t affect sleep drive. Melatonin affects sleep rhythms.” Dr. Breus explains on the podcast.

In other words, melatonin tells your brain when it’s time to go to bed, but it doesn’t make you feel tired. That role goes to a neurotransmitter called adenosine.

Besides people taking melatonin when they don’t need it, as a non-FDA regulated supplement in the US, you can never be sure what’s inside the capsules.

Research published in the Journal of Clinical Sleep Medicine revealed that the actual melatonin content in over 71% of supplements didn’t meet within a 10% margin of the label claim. Actual content ranged from 83% less to 478% more than the amount declared on the label.

Melatonin can also interfere with other medications. Plus, a preliminary study by the American Heart Association found that over 130,000 adults with insomnia who used melatonin for at least a year were more likely to be diagnosed with heart failure.

“The market for melatonin is tremendous. It’s huge in the supplement world, yet there’s no regulation whatsoever” Dr. Breus said. “Nobody knows about these interaction effects,” and “most people are using it wrong.”

3 ways to improve your sleep without melatonin

If melatonin supplementation is off the table for many of us, what else can we do to sleep better at night? Here’s what Dr. Breus recommends…

1. Fix deficiencies in your diet

There’s plenty of science showing a close link between diet and sleep health, and Dr. Breus agrees, claiming his clients sleep drastically improves after taking a blood test to identify nutritional deficiencies – and then fixing them.

For example, magnesium, vitamin D, and iron (which 1 in 4 Americans are deficient in), all impact how well we sleep at night.

To get enough magnesium, aim for a diet rich in whole foods. Focus on leafy greens, legumes (hello, black beans), nuts, chia and pumpkins seeds, and whole grains. The daily recommended intake for adults is 310mg to 420mg.

Vitamin D, on the other hand, comes from both diet and sunlight. Ideally you’d spend plenty of time outdoors, and eat vitamin D-rich foods like oily fish, egg yolks, yoghurt and milk.

You’ll mainly get iron from red meats, alongside leafy greens, beans, nuts and seeds, which also contain magnesium.

2. Understand your chronotype

A diplomate of the American Board of Sleep Medicine, Dr. Breus’ work revolves around helping people understand their genetic “sleep code”. In other words, your natural chronotype.

The sleep doctor believes that understanding your chronotype is key to working with your biology rather than against it. This should directly improve your sleep quality and daily performance.

Working out your chronotype means you can align your schedule (as much as real-life demands allow) with your natural energy peaks and troughs to perform better.

Being more in tune with your biological circadian rhythm should also help you fall asleep faster once you go to bed and wake up easier.

3. Create the ideal sleep environment

From your room temperature to the mattress and pillow you sleep on, creating a sleep-friendly, comfortable bedroom is key to clocking quality rest.

Our guide to the best mattresses of 2026 can help you find the perfect bed for your sleep position and body type, so you remain supported and comfy all night long.

You may not put as much thought into your pillow. But it’s equally important that it supports your position and body, too.

In terms of temperature, experts recommend a cool (not cold) room with a temperature between 68 and 77 F / 20 and 25 °C for the best chance of getting good sleep.

Slightly dropping your body temperature naturally promotes the release of melatonin, telling your body it’s time to rest.

3 cases where melatonin supplements might help

We always recommend consulting a doctor or certified sleep expert about melatonin supplements before using them.

There are a few instances where melatonin could be useful, said Dr. Breus...

1. When you’re jet lagged

As melatonin is the hormone in charge of sleep timing rather than sleep drive, supplementing it can be useful when you’re dealing with jetlag.

A study by British researchers examining the effectiveness of oral melatonin after air travel across several time zones concludes the supplement is “remarkably effective in preventing or reducing jet-lag, and occasional short-term use appears to be safe.”

Important notes to make, according to the study:

• Melatonin is recommended for adult travellers flying across five or more time zones, specifically in an easterly direction.
• It should be taken close to the target bedtime at the destination (ideally between 10pm and midnight).
• Doses between 0.5mg and 5mg were found to be similarly effective at reducing jetlag, while people taking above 5mg observed no additional benefits.

2. If you’re a shift worker

Unsurprisingly, shift work can wreak havoc on your sleep cycles as it goes against one of the golden rules of sleep hygiene: sleeping and waking up at the same time each day, making shift workers more prone to circadian rhythm disorder.

A systematic review of 33 studies shows the level of circulating melatonin in fixed night-shift workers is lower than that of day workers.

Therefore, melatonin supplementation can offer shift workers a helping hand in reducing the time it takes for them to fall asleep and boosting daytime sleep quality when they need to get some shuteye during daylight hours.

Research published last year in the Occupational & Environmental Medicine journal even found supplementing melatonin may help offset DNA damage associated with night shift work.

3. If you’re deficient in melatonin

There is plenty of evidence proving natural melatonin levels decline later in life, specifically around 50 years old, says Dr. Breus. This can disrupt your circadian rhythm and means sleep becomes harder to come by as we age.

Reporting on whether melatonin should be used as a sleep aid for elderly people, the Canadian Journal of Hospital Pharmacy concludes it is a preferable alternative to riskier sedative medications, but shouldn’t be used without caution.

Although we shouldn’t take them as gospel, your sleep score does provide a helpful reflection of how well your body has rested and recovered overnight.

As a sleep tech writer I do get solid rest on the whole. But after a busy festive period, I came into this year with the intention of really focusing on my sleep and recovery to help prepare me for the spring marathon I’m training for.

I’ve made three significant changes to my sleep in the last week and it seems like they’re paying off – last week I finally bagged a 97 sleep score on my Apple Watch, one of the best sleep trackers I've tested.

That’s the highest score I’ve earned in a long time. And it’s all down to a little discipline and mindfulness around my sleep and bedtime routine. Here’s what I’ve been doing…

• Read more: These 5 overlooked Google Clock app features helped me quit bedtime doomscrolling to get more sleep

The 3 changes that bagged me a 97/100 sleep score on my Apple Watch

After dialling in on my sleep hygiene and fine-tuning my bedtime routine, my scores have improved through February and into the beginning of March.

How exactly did I supercharge my sleep? Let’s dig in…

1. I got into bed later in the evening

While you may think darker evenings mean better sleep (it’s true we need darkness for sleep hormones like melatonin to be released), they actually made my sleep worse.

That’s because I was getting into bed too early. In the depths of winter in the UK, 7pm can feel like midnight; it’s already been dark for 3 hours, it’s too cold to go out, and the thought of curling up under the covers is all too inviting.

Falling into the trap of getting into bed two hours before my intended sleep time clearly took a toll on my sleep quality.

After lounging around in bed, scrolling on my phone or watching something on Netflix, I found myself feeling wired rather than tired by the time my actual bedtime came around.

Now, I’ve reinforced expert advice around keeping your bed a sleep sanctuary and training your brain to associate it with sleep.

I’m making a conscious effort to spend more time relaxing in the living room rather than my bedroom in the evenings. This simple switch has made it easier for me to fall asleep fast when my head hits the pillow.

2. I turned off my 5.30 a.m. alarm

Thanks to my sleep-central algorithm, I’ve seen a lot of content on social media lately revealing the truth behind 5 .a.m. wake ups — once a token of productivity and success, they’re now recognised as a path to burnout and energy crashes.

This post from Emily Austen, podcast host and author of Smarter: 10 Lessons for a More Productive and Less-Stressed Life, got me thinking about my own sleep routine…

Last year, I was waking up super early to cram an early run in before a long commute. A recent change in work circumstances has meant I no longer have such a long commute and I’ve now been afforded more time in the mornings.

Instead of sticking to that super early alarm, I’ve shifted my wake up time to around 7 a.m., and I’m seeing the benefits in my sleep.

I don’t know about you but an early alarm causes me a lot of anxiety the night before — what if it doesn’t go off? What if I sleep through and don’t make my train? Without that anxiety, I’m now drifting off easier and not waking up in a panic at 4 a.m.

3. I kept my phone out of my bedroom

If you’re prone to revenge bedtime procrastination and often find yourself scrolling into the small hours, this is a key sleep habit to adopt.

Experts advise banning your phone from your bedroom to preserve your sleep and your mental health.

Not only is scrolling, flicking, or swiping literally addictive, but the content we tend to consume online is stimulating (those funny reels) as well as distressing (those news headlines). In other words, it’ll get in the way of peaceful sleep.

To clear my mind before bed and kick my doomscrolling habit, I’ve been putting my phone on charge outside my bedroom. Instead I’ve been reading at least 10 pages of a book before going to sleep, and using a sunrise alarm clock to wake up.

Lulled to sleep by reading, I’m finding it easier to stick to a consistent bedtime and I’m falling asleep faster.

Not having my phone in the room means that when I briefly wake up during the night I can’t check the time. Instead of making mental calculations, worrying about how many hours I’ve slept and how long I’ve got until my alarm rings, I’m calmly nodding back off.

My average sleep score before I made these changes

I’d describe myself as a good sleeper. But after a busy December and stressful January, my sleep scores and my perceived sleep quality were beginning to slip.

I just wasn’t getting the sleep my mind and body needed, especially considering I’ve been training for my next marathon.

And the Apple Watch was picking up on my sub-par sleep.

Here’s an example of an average night’s sleep score for me in December and January (before I implemented the above changes in my sleep routine), compared to last week’s average scores...

Thanks to the Apple Watch settings to help you follow the 7:1 sleep rule, I’m now sleeping an ideal seven and a half hours sleep and, crucially, that sleep is of good quality with less interruptions.

When you look at the sleep stage data below, you can see my sleep cycles are much more stable.

I’ve spent ample time in restorative deep sleep and REM sleep stages rather than getting fragmented, less restorative core sleep — and this is down to better preparing my body and mind for good sleep.

Safe to say, I’ll be sticking with these three key changes to my sleep habits for a while to come yet.

Getting a solid eight hours of uninterrupted sleep has long been seen as the gold standard of a good night’s rest. While that is a fine sleep target to aim for, I’ve spent the past year tracking and analyzing my sleep with the best sleep trackers on the market — and I’ve found total sleep time shouldn't be your main focus.

Lately, I’ve noticed that no matter my total sleep time, be it around the prime seven and a half to eight hours, or longer, my sleep score is never in the ‘good’ range (above 70, according to Oura Ring). The only thing that pushes my score up is if I spend plenty of time in two essential sleep stages: deep sleep and REM sleep.

Here, I speak to neuroscientist Ariel Garten, functional practitioner Conny Wade, and board-certified internist Dr. John La Puma to find out exactly why deep and REM sleep are more important than total sleep time. Here’s what they had to say and the science to back it up…

• Read more: I was sleeping 8 hours a night but waking up exhausted — until a doctor taught me 3 tricks for ‘switching off’ before bed

Sleep quality vs sleep quantity

It’s easy to feel cheated when you wake up from eight hours sleep feeling unrested and with a subpar sleep score. But science increasingly shows sleep quality is more important than quantity.

This means, while total sleep time is a helpful baseline for getting enough rest, the composition of that sleep – specifically the time spent in restorative stages – is what actually influences physical recovery and mental clarity.

The quality vs quantity debate has long been a grey area when it comes to sleep. But research indicates that we should aim to achieve healthy sleep architecture, i.e. good quality sleep, rather than hit a certain sleep duration.

Now, I’m well aware that I shouldn’t take my Oura Ring sleep report as gospel, and perceived sleep quality and actual energy levels provide a good indicator of how well you slept without tech intervening. But, as one of the most accurate commercial sleep trackers you can buy, according to both our testing rubric and scientific studies, it’s interesting to look into how the Oura Ring grades sleep.

These two sleep reports from two different night’s sleep support the narrative that sleep quality is more important than quantity.

As you can see in the above data, even when I slept ten minutes over the idealised eight hours, my sleep score was lower than when I slept just 6 and a half hours. That's because I didn’t get enough deep and REM sleep.

But how much is ‘enough’?

Ideally, adults should aim for 1.5 to 2 hours of deep sleep per night, assuming a sleep duration of between seven to nine hours. But that amount depends on total sleep time. According to studies, 13% to 25% of your night should be spent in deep sleep for optimal recovery. Hence, my 38 minutes, accounting for 8% of the night, didn’t cut it.

When it comes to REM sleep, experts say between 1 hour 45 minutes and 2 hours 15 minutes is a healthy dose — that equals around one quarter of the night. Again, just 1 hour 1 minute was not enough on my particular night of poor quality sleep.

“Sleep scores are beginning to reflect that quality dimension, not just totals,” explains Garten.

Hence my relatively low score. Wade adds: “Sleep trackers focus on deep and REM sleep because these stages are when your body and brain do the most important repair work. If you sleep a long time but miss enough deep or REM sleep, your restorative processes are limited, and your score reflects that.”

What does quality sleep look like?

A healthy night's sleep is one where you cycle through the four essential sleep stages. This means spending ample time in the two stages of light sleep (NREM1 and NREM2), deep sleep, and REM sleep, forming a full sleep cycle.

Garten, who studied neuroscience at the University of Toronto and founded Muse sleep headbands, says quality sleep is defined by “smooth transitions between light, deep, and REM stages” and “minimal fragmentation across the night” because it is the structure and continuity of sleep that drive how refreshed you feel upon waking.

The importance of deep sleep

In a nut shell, deep sleep promotes repair of muscle tissues, regenerates cells in the body, improves immune function, and flushes toxins from the brain. In a healthy sleep cycle, you get the most deep sleep in the first half of the night and REM sleep comes after.

Board-certified internist Dr. La Puma explains: “Deep sleep concentrates in the first half of the night. If you stay up until 2 AM, you don't just shift your sleep later: you miss the deep sleep window entirely, because your body clock is programmed to reduce it as morning approaches. You can't get it back by sleeping in.”

However, Garten points out that it is increasingly clear from research that this deep sleep must be stable. She says: “In deep sleep specifically, quality means slow-wave activity occurring in sustained, continuous ‘trains.’ These organized bursts of slow waves reflect coordinated brain recovery. When those trains are fragmented (stopping and starting), sleep can feel less restorative even if total deep sleep minutes look normal.”

Ultimately, if you cut sleep short, or fragment it, your brain doesn’t complete its cleaning cycle. “During deep slow-wave sleep, your brain cells physically shrink by up to 60%,” explains Dr. La Puma. “That opens channels between them, and cerebrospinal fluid rushes through like a power wash, flushing out metabolic waste — including beta-amyloid, the protein that accumulates in Alzheimer's disease,” he adds.

The importance of REM sleep

REM sleep is essential for creativity, information processing, emotional regulation, and memory consolidation. Your brain is most active during this sleep stage and it enables you to process the emotional weight of the day — it’s also usually when dreams occur.

Ever wake up feeling mentally foggy or emotionally sensitive? That morning grogginess is likely due to lost REM sleep. Dr. La Puma, who has researched how modern indoor living disrupts sleep architecture for his upcoming book Indoor Epidemic, explains:

“REM is heavily controlled by your circadian rhythm and concentrates in the second half of the night. If your alarm cuts your sleep short by even 30 to 45 minutes, you're disproportionately losing REM, not light sleep. That's why you wake up groggy and emotionally reactive. You didn't just lose sleep. You lost the specific stage that regulates your mood.”

That doesn’t mean light sleep isn’t crucial, too, Garten clarifies. “Light sleep isn’t ‘bad’ sleep — it’s necessary scaffolding,” she says. “But the restorative payoff comes when the brain successfully enters and sustains deep and REM phases. Sleep is cyclical. The brain needs lighter stages to re-enter deeper recovery states throughout the night.”

How to increase your REM and deep sleep

Now for the question that’s probably lingering in your mind: Can you actually do anything to get more deep and REM sleep?

The good news is, according to experts, there’s plenty of habits you can follow and environmental factors you can adapt to better your chances of getting that all-important deep and REM sleep.

Get morning sunlight

Multiple studies show that a quality night's sleep begins as soon as you wake up — and Dr. La Puma agrees.

“Get 15 minutes of outdoor light within an hour of waking. Not through a window, because glass filters the wavelengths your brain needs," advises the doctor of internal medicine. "This signal hits your master clock and starts a 12 to 14 hour countdown to melatonin release. Skip the morning light, and your brain doesn't know when to start producing melatonin that night.” Clever, huh?

The sleep hormone melatonin tells your body and brain it's time to wind down. This makes it easier to fall asleep without tossing and turning, enter those essential deep sleep stages, and maintain continuous sleep cycles through the night.

Sleep in a cool room

There is a close connection between sleep and temperature, and it's not about cosying up in thick blankets and fluffy pjs. It’s quite the opposite.

Science shows sleeping at a cool temperature helps you get better quality sleep. La Puma says: “Your core body temperature needs to drop 2 to 3 degrees Fahrenheit to trigger deep sleep. Keep the bedroom between 60 to 67 F.”

A cool bedroom aids this thermoregulation, promoting the release of sleep hormones and preventing overheating which causes shallow sleep and nighttime awakenings.

Go to bed and wake up at the same time every day

Regulating your circadian rhythm is one of the easiest ways to become a great sleeper. When you go to sleep and wake up at the same time night in, night out your body gets used to releasing the hormones you need to sleep at consistent times.

When your body clock is regulated, you’re more likely to fall into deep sleep and seamlessly move through sleep cycles, so you clock up that all-important REM sleep too.

Understandably, a late night is unavoidable sometimes. In this case, waking up at your usual time, even if it means making your night sleep shorter, is better than throwing your rhythm off entirely.

The bottom line: Instead of panicking over fitting in eight hours sleep into your already busy schedule, experts recommend practising simple healthy sleep habits to promote the quality of the sleep you get, be that eight hours or less.

Do you ever wish you could click your fingers and fall straight to sleep? Until someone comes up with the tech to make that happen, the best place to start is by simply sticking to this gold-standard sleep hygiene rule: consistency.

All the experts agree that sticking to a regular bedtime all week long builds a strong circadian rhythm that makes it easier to fall asleep fast and stay asleep. A consistent bedtime is the one sleep rule you should never ignore — here's why...

The number one rule for good sleep

I’ve spoken to sleep experts, doctors, longevity coaches and even mattress makers and they all agree a consistent bedtime is the way to go if you want to sleep better.

Sleep expert and clinical psychologist Dr. Leah Kaylor described a consistent schedule as the "gold standard" for good sleep and one of the key habits to follow to sleep better every day.

It’s a sentiment Dr. Jade Wu, sleep psychologist and Mattress Firm sleep advisor, agreed with when we pitted her (superior) nighttime routine against ChatGPT. "Consistency is the best foundation for having a good evening routine and daytime energy," she said.

A recent study by Vitality found that maintaining a consistent bedtime could even improve longevity, with Dr. Katie Tryon, Deputy CEO at Vitality, telling us that “sleep regularity and consistency” are more important than getting “seven, eight hours of sleep per night.”

Why is going to bed at the same time the best sleep tip?

Sleep regularity has been linked to improved wellbeing so let's break down why sticking to a bedtime helps us sleep better and stay healthier.

It anchors your circadian rhythms

Dr. Lindsay Browning, chartered psychologist at Trouble Sleeping, explained that to sleep for longer, you need to improve consistency. And it's all to do with your circadian rhythm.

“Our circadian rhythm loves routine," she said, "and we fall asleep and stay asleep better when we consistently go to bed and wake up at the same time each day.”

Consistent bedtimes act as an 'anchor' in the day-night cycle of your circadian rhythms. The internal process recognizes that it's time to fall asleep, which will then make it easier to actually fall asleep.

It keeps your body clock on time

It's not just your sleep that benefits from consistency.

Your body clock is also responsible for releasing hormones, easing digestion and even keeping your core temperature balanced, as sleep medicine physician Dr. William Lu pointed out to us when describing the benefits of sleep consistency.

These benefits all go hand in hand. When your body knows to finish digestion and drop temperature, you can fall asleep faster, and good sleep helps your body learn when to carry out vital services — like digestion and temperature changes.

It builds good habits

A reliable bedtime is like having the best mattress for your sleep style — it's always there for you to fall back on, no matter what.

Heather Darwall-Smith, psychotherapist and author of How To Be Awake, explained to us that a consistent routine is stabilizing, helping us transition into sleep even during periods of stress.

That means when anxiety is causing you to jolt awake at 3 a.m., you can still get some quality shut-eye.

And with a survey finding most of us struggle to get good rest more than four days a week, we need these stabilizing routines to help us sleep better every night.

How to build a consistent bedtime

So the experts agree: go to bed and wake up at roughly the same time every night. here's how they suggest you go about it:

• Find a bedtime that works for you: This tip won't work unless you choose a bedtime you'll actually stick to. Figure out what time you need to wake up, how much sleep you need and count back from there.
• Use the 20-minute rule: Suggested by Dr. Browning, the 20-minute rule helps you fix your sleep schedule by shifting your bedtime by 20-minutes a night, until it's where it needs to be. That way, a sudden early night won't be a shock to your body clock.
• Cut out caffeine in the afternoon: To ensure you actually fall asleep at your designated bedtime, skip the post-lunch coffee. Caffeine can stay in your system for upwards of six hours.
• Build a nighttime routine: Good sleep is all about consistent signals and a nighttime routine is another big sign it's time to go to sleep. Try hobbies like reading, journaling or yoga to wind-down.
• Use a sleep tracker: The best sleep trackers note the time you got into bed and when you fell asleep. The raw data can help encourage consistency (and pinpoint where you're going wrong.)

Checking my Apple Watch sleep tracker has become an integral part of my morning routine — I love knowing what happened overnight to prepare me for the day. But one metric always seems low, leaving me worried a lack of Deep Sleep will cause my energy levels to crash by lunchtime.

Alongside hours in bed, the best sleep trackers observe the type of sleep you're experiencing during the night. My hours in light sleep, or Core Sleep on the Apple Watch, always dominate the night.

Deep sleep, on the other hand, is just a fraction of my sleep cycle. As this stage is vital for recovery and memory, I was worried I was missing out on some important shut-eye.

I contacted the experts — Dr. Jade Wu, board-certified sleep psychologist and Mattress Firm sleep advisor, and Dr. Chris Allen, Sleep Science Advisor at Aeroflow Sleep — to find out what my deep sleep scores mean and why I shouldn't be worried at all.

My Apple Watch sleep scores

The Apple Watch's sleep settings track four sleep stages: Awake, Core Sleep, REM Sleep and Deep Sleep.

I spend most of the night in Core Sleep (Apple's term for light sleep, chosen to offset the potential negative implications of 'light' sleep.) I frequently clock up five hours of core sleep in a night.

In comparison, I often spend between just one to two hours in the deep sleep phase.

That seemed like a significant, and worrying, difference. But was I just misunderstanding the data?

What do my Apple Watch Deep Sleep scores mean?

Deep sleep is a restorative stage of sleep, so I was concerned at how little of it I appeared to get each night. However, speaking to the experts has reassured me that I don't need as much deep sleep as I assumed.

Dr. Allen notes that for someone sleeping the recommended seven to nine hours per night, only around one to two of those hours will be spent in deep sleep.

That aligns with my Apple Watch sleep scores, as I'm consistently hitting at least an hour spent in deep sleep.

Dr. Wu also points out that if I feel like I'm missing out on deep sleep, it's likely related to my overall sleep cycle.

"If you feel like you’re 'lacking' deep sleep, the best approach isn’t trying to force more of a specific stage," says Dr. Wu. "Your brain naturally adjusts sleep stages based on what it needs. Instead, focus on protecting overall sleep quality."

What is deep sleep?

Deep sleep is one of the key stages in your sleep cycle, alongside light sleep and REM sleep.

"Deep sleep is the stage of sleep known as slow-wave sleep (also called N3/N4, delta sleep, or slow wave sleep)," says Dr. Wu. "It’s the deepest stage of non-REM sleep, when the brain’s activity slows into large, slow waves and the body is doing a lot of its physical recovery work."

Dr. Allen agrees that it's the most physically restorative stage of the sleep cycle. "This is when growth hormone is released, tissues are repaired, muscles recover, and the immune system strengthens," he notes.

As well as physical restoration, Dr. Wu points out that during deep sleep the brain is able to "consolidate and organize information from the day," helping us learn and remember.

"Deep sleep is not just 'nice to have', it’s foundational to long-term health," says Dr. Allen, a board-certified Sleep Medicine Physician.

How much deep sleep do we need and why?

As deep sleep is such an important period for recovery, I assumed I needed a lot of it to keep my brain and body in top condition.

However, a good night's sleep cycles through many sleep stages and as the experts explain, I don't need to spend the majority of the night in deep sleep to feel its benefits.

"For most healthy adults, deep sleep typically makes up about 15–25% of total sleep time," says Dr. Allen, a statistic Dr. Wu agrees with.

That averages at one to two hours of deep sleep every night, or roughly 90 minutes.

Dr. Wu also notes that with a regular sleep schedule, you body will intrinsically allow the most necessary stages of sleep to take priority.

"The brain automatically adjusts how much of each stage of sleep we get depending on our needs of the moment," says Dr. Wu. "As long as you are generally sleeping in safe and non-disruptive environment, keep a regular sleep schedule, and have enough opportunity to sleep, your body should get enough of each type of sleep and will adapt to the types of sleeps most needed."

Does the amount of deep sleep we need change with age?

Our sleep changes with age and as a result, our deep sleep needs also adapt.

"The amount of deep sleep naturally declines as we age," says Dr. Allen. "Children and teenagers spend significantly more time in deep sleep because their bodies and brains are still developing."

Post-childhood, deep sleep needs remain steady though most of adulthood, although the exact requirements will vary from person to person and as a result of circumstances — you might find at certain points in adulthood you require more deep sleep than others.

As we age, our deep sleep needs once again adjust.

"By middle adulthood, deep sleep begins to decrease, and in older adults, it can become quite limited," says Dr. Allen. However, he notes that while the amount of deep sleep we get decreases, the need for it doesn't change.

"While the biological need for restorative sleep remains, aging changes sleep architecture, making it harder to achieve long stretches of deep sleep," he explains. "That’s why older adults often report lighter, more fragmented sleep."

Dr. Wu agrees. She notes that your sleep architecture — the sequence of sleep stages during the night — stays "fairly consistent across the lifespan," but we get less "slow-wave sleep" with age.

As a result, one to two hours of deep sleep is still preferred in older adults but you might find you need to spend more hours in bed to reach this goal.

"Maintain a stable sleep-wake rhythm," advises Dr. Wu, "but be flexible to changes in sleep duration and timing as you age."

What happens if we don't get enough deep sleep?

If your Apple Watch is regularly tracking less than one hour of deep sleep each night, you're lacking a vital sleep stage for restoration and you're likely to feel the impact the next day.

"Without enough deep sleep, the body doesn’t fully repair itself. This can lead to increased inflammation, reduced muscle recovery, impaired learning, and overall fatigue," says Dr. Allen.

These are common symptoms of long-term sleep deprivation and as a result the solution is to target better sleep hygiene overall, such as going to bed around the same time every night or as ditching screens before bed.

"Getting enough deep sleep means getting enough overall sleep, being in a sleep environment that's quiet and dark and comfortable, and keeping a consistent schedule," Dr. Wu advises.

Luckily, there are plenty of Apple Watch settings to help you follow the 7:1 sleep rule, a guideline that ensures you're getting at least seven hours of sleep and achieving good sleep regularity.

Deep sleep tracking on the Apple Watch — how does it work?

Apple uses a complex algorithm to determine which sleep stage you're in during the night.

The Apple Watch features 3-axis accelerometer signals that observe motion, including small movements generated by breathing.

Every 30 seconds, the Apple Watch feeds this data to an algorithm which uses these signals to determine which of four stages you're in: deep sleep, REM sleep, core (light) sleep, or awake.

The Apple algorithm was trained using laboratory and at-home polysomnography tests, to determine accuracy.

However, it's still only an estimation and your Apple Watch doesn't always get the sleep stages right. It's best to view your Apple Watch sleep results as guidelines, rather than exact mapping.

Sleep trackers can help you understand your rest and find areas of improvement but if you're regularly failing to meet your sleep goals, we recommend speaking to a healthcare professional for targeted advice.

"If you’re frequently struggling to stay asleep, feel unusually sleepy during the day, or have red flags like loud snoring, high blood pressure, morning headaches/jaw aches, or dry mouth, consider getting screened for a sleep disorder like obstructive sleep apnea," advises Dr. Wu.

Less than a decade since its founding, Origin has made waves in the bed-in-a-box space in eight countries, including Australia. I've already had the opportunity to test the brand's cheapest offering offering in my Origin Hybrid Mattress review, while another colleague loved the most premium option in his Origin LumbarCloud review.

In 2025, the company launched its newest mattress, the Origin Hybrid Plus, a mid-range option that offers adjustable comfort by adding a flippable firmness layer to the mix. The Hybrid Plus also comes with a removable cover — a feature that the brand's other mattresses don’t include. Throw in a relatively affordable price tag and Origin's Hybrid Plus stands out as a tempting alternative to other hybrid mattresses.

With experience reviewing both the Origin Hybrid and the Onebed Original last year, I was well placed to see how the new Hybrid Plus held up against its siblings and similar competitors. I slept on it for three months to find out just how comfy it is.

Origin Hybrid Plus Mattress review in brief

• 8-layer hybrid foam and coil mattress
• Lengthy 15-year warranty and standard 120-night trial
• Relatively affordable for a customisable mattress

Choosing the right mattress can be extremely difficult. Everyone has their own sleeping preference, meaning something that suits one person may not be to another’s liking. And that sentiment holds for the Origin Hybrid Plus.

With four mattresses in its range, the Hybrid Plus is Origin's second cheapest bed. At full price, it doesn't come across as 'cheap', but I can't recall it ever being sold at full price — it's been around 40% off since its launch in 2025 — and that makes it a compelling alternative to other hybrid mattresses. Customers also benefit from a generous 15-year warranty, a 120-night trial period, and free delivery within 2-8 business days for metro areas, though rural customers may incur an extra delivery fee.

Design wise, the Hybrid Plus is an eight-layer hybrid mattress with a 29cm profile. It features a cooling Tencel cover, Australian wool for moisture control, plush cushioning fibres, and Origin’s signature HexaGrid layer for airflow and support. Beneath this are graphite recovery foam and cooling foam layers, followed by pocketed ErgoCoil springs and what Origin claims is reinforced edge support (more on this later). Together, these layers aim to provide temperature regulation, spinal alignment and reduced partner disturbance.

The flippable firmness insert offers a medium-firm and a firm side, but the difference between the two is subtle. Firmness is rated by Origin as medium-firm (6.5-8/10), though I found it closer to the firmer end of the scale. Back and stomach sleepers are likely to appreciate the strong support and spinal alignment, while some side sleepers — particularly those who prefer plush mattresses — may find it too firm around the shoulders and hips.

In performance testing, the Hybrid Plus excelled in motion isolation and temperature regulation. It performed well at minimising partner disturbance and stayed impressively cool even during warm nights. Setup was straightforward, though inserting the removable firmness layer required removing the mattress cover entirely. Off-gassing was a downside, with a noticeable smell lasting up to 10 days, but all materials used in construction are CertiPUR-US and OEKO-TEX certified, so they're free of harmful substances.

Edge support was one of the weaker points. While sleeping near the edge was fine, sitting on the corners caused significant compression, which could be an issue for those with mobility concerns. Durability, however, showed no issues during testing, supported by solid construction and the long warranty.

Overall, the Origin Hybrid Plus is a well-priced (when discounted of course), supportive hybrid mattress best suited to back sleepers who prefer a firmer feel, but other users who prefer a firmer bed might appreciate it as well. While edge support and firmness may not suit everyone, its cooling performance, motion isolation, long trial period and strong warranty make it a compelling option in the hybrid bed space.

Origin Hybrid Plus review: price, delivery and deals

• Impressive 15-year warranty
• 120-day trial period
• Free delivery within 2-8 business days for metro areas

As I've already mentioned earlier in this review, the Hybrid Plus is Origin's second-cheapest mattress, but it doesn't come across as affordable at full price. In fact, since I began my testing towards the end of 2025, the price has gone up, with the queen size listed at AU$1,510 from the previous AU$1,380 RRP. However, it's had 40% off since it was launched, so you can get a queen-sized mattress for under a grand.

That's not a bad price at all for a hybrid mattress featuring a removable cover and flippable firmness layer — although it may not suit everyone as it sleeps on the firmer end of the scale even on its softer side.

For this review, Origin also supplied two complimentary Coolmax Latex pillows as part of an ongoing promotion. The pillows typically retail for over AU$200 each, but are also usually discounted, and can be added to your order alongside the mattress. Furthermore, the brand also supplied the Origin Timber Wooden bedframe for this review, which costs AU$1,429 for the queen at full price but, again, discounts are always available.

All Origin mattresses come with an impressive 15-year warranty, which exceeds the standard 10 years. Additionally, there’s a 120-night trial period, surpassing the typical 100 nights offered by most bed-in-a-box brands. Ecosa and Valmori are two other brands that offer similar warranties across their ranges, while Onebed matches it on select mattresses. Only Yinahla offers a longer 20-year warranty, which is expected from a premium (not boxed) mattress.

Delivery from Origin was standard and took three days to arrive at my address in metro Sydney after processing. Delivery times may vary depending on your location, but the brand guarantees free delivery within 2-8 business days for any mattress purchase, with next-day delivery available if your order is placed before 1pm Eastern time.

If you're outside the brand's metro delivery zone, expect your order within 3-8 business days. There’s a disclaimer on the Origin website noting that rural and regional customers might need to pay an extra AU$175 for delivery to cover 'transportation costs'.

Origin doesn't have a showroom or warehouse for customers to try mattresses before buying. However, a 120-day money-back guarantee is offered if you're not satisfied. You can organise a free collection within metro areas, but a fee may apply for rural residents. All returned mattresses are donated to The Salvation Army in Australia, so your return not only helps a good cause but also keeps waste out of landfill.

Origin Hybrid Plus review: design and materials

• Eight-layer hybrid mattress
• Removable firmness layer
• 29cm thickness

Where the top-of-the-range Origin LumbarCloud mattress has nine layers, the Hybrid Plus has eight. So it's not really missing much within its structure and, given its discounted price, means there could well be better value here, especially if you don't like plush beds.

Each layer is made from different materials to enhance your overall comfort and support. The top fabric is a removable Tencel cover made from sustainably sourced wood pulp, and is cooling to the touch.

The second is the PureWool Climate layer made from Australian wool, which provides natural moisture-wicking properties that also help in temperature regulation. Directly underneath this is microfibre plush cushioning fill, which is designed to keep you snug and comfortable, no matter what position you sleep in, although it shouldn't be confused with adding 'plushness'.

The fill is supported by a specialised HexaGrid layer below it, which is made from a blend of polymers and cooling gels and acts as the firm layer in the flippable insert. As the name suggests, this layer is designed as a grid to maximise breathability throughout the mattress without compromising overall support. In fact, it’s a layer used throughout the Origin mattress range, including in its premium LumbarCloud model.

Beneath the HexaGrid is the Graphite recovery foam, which is the medium-firm side of the insert. Paired with the AlignFlex cooling foam layer underneath, these are both key layers for temperature regulation and cushioning movement. I found this worked just as described, providing excellent breathability that kept my husband and me cool all night long through Sydney's summer months.

After the foam layers come the coils. More specifically, the brand's ErgoCoil system, which has precision pocket springs that help align your spine and minimise partner disturbance. And finally, the last layer is the reinforced edge support perimeter that helps add durability and prevent sagging.

Origin Hybrid Plus review: Firmness and comfort

• Rated as medium firm (6.5-8 out of 10) by the manufacturer
• Tom's Guide firmness rating of 7-8 out of 10
• Adjustable firmness makes little difference

Origin rates its Hybrid Plus mattress a 6.5-8 out of 10 on its firmness scale, which makes it a medium on the softer side and firm on the harder. However, I found the mattress firmer than its claim and would rate it a 7 out of 10 for the medium-firm side and 8 for the firm side, with 10 being extra firm on our Tom's Guide scale.

The mattress is soft to the touch, though, thanks to the Tencel cover, and has enough support to keep you from fully sinking into it. The two reviewers who tested this Origin Hybrid Plus mattress — my husband and myself — prefer different sleeping positions but typically like medium-soft firmness.

As a side/stomach sleeper, I found the Origin Hybrid Plus to be much firmer than I prefer. I found that the top foam layers just didn’t mould around my body enough to completely eliminate the pressure points at the bony areas of my shoulders and hips when on my side. Flipping onto my stomach was comfortable on the medium-firm layer, but not so much on the firm side.

On the other hand, my back-sleeping partner didn't mind the firm side and found it was comfortable to stay in one position for long periods. That said, he much preferred the medium-firm side most nights, but found very little difference in support offered on either side.

Its firmness, though, did help minimise motion transfer and we barely felt any movement through the night.

• Support & comfort score: 3.5 / 5

Origin Hybrid Plus review: performance

• Minimal motion transfer
• Poor edge support
• Overall firmness may not suit everyone

Dissecting a mattress's comfort is often very subjective. On the other hand, performance metrics are much more quantifiable. I've tested all the important factors here — i.e. setup, off-gassing, pressure relief, edge support, temperature regulation, durability and motion transfer — to provide a better understanding of the Origin Hybrid Plus mattress, and how it may improve your sleep experience.

Do note, though, that when trialling a new mattress, many bed brands recommend sleeping on it for at least a month before making any decisions. This is because it takes time for your body to adjust to a new mattress, even one of similar firmness as before, and what may feel uncomfortable at first might be much more comfortable after a few weeks have passed. It also takes time for the mattress to 'break in', so to speak.

All the metrics below have been scored after a period of three months for this review.

Setup

Score: 5 / 5

The queen-sized Origin Hybrid Plus mattress, as reviewed here, comes in a large, wheeled box. Weighing 37kg, the mattress is lighter than many other similarly sized alternatives that typically tip the scales at around 40-50kg. I managed to unbox it on my own — although it ships in two cartons — but it would have been a little easier if I had an extra pair of hands.

The Origin Hybrid Plus comes vacuum-sealed and shrink-wrapped. I used the supplied box cutter to slice the plastic cover open after placing the rolled package in position on my bed frame, letting it expand on its own.

Alongside the mattress box, there's an extra, smaller box that houses the flippable firmness layer. In a similar vein, it is shrink-wrapped and vacuum sealed, needing time to fully expand.

It took about 18 hours for both the mattress and the insert layer to fully inflate, and Origin does suggest you allow for a full 24 hours for this process to take place before sleeping on the mattress. This may not be ideal for many users as you would have disposed off your old mattress or may not have enough floor space for the inflating to take place elsewhere in your home.

I found it cumbersome to insert the firmness layer the first time, as I had to remove the entire mattress cover to place it in. That said, my previous review mattress had the layer already inside the mattress before unboxing, so my experience was a little jaded by the inconvenience.

Much like the Hybrid, the Hybrid Plus has two robust handles on either side of the mattress, making it super easy to move and rotate. The Hybrid Plus measures 29cm deep, so it's perfect for most standard fitted sheets. If you choose to use a mattress topper for extra plushness, you may want to consider sheets with larger pockets, as the height of the mattress will, of course, increase.

Off-gassing

Score: 2 / 5

Most bed-in-a-box mattresses will require a process called off-gassing. As soon as you cut into the plastic wrapping, gases produced during the foam manufacturing process escape the rolled-up bed, causing a rather distinct (and somewhat unpleasant) smell while the mattress expands.

It can take a few hours for the process to finish, and it's recommended that you allow at least 4-5 hours for off-gassing to occur in a well-ventilated room before you start using the mattress.

Much like what happened during my Origin Hybrid review, the off-gassing smell was rather potent, lasting a full 10 days after opening. Even though I would open the doors and windows in the room, it took a while for the scent to fully disappear.

The smell wasn't as noticeable when sheets were on the mattress or while sleeping on it during that timeframe. This issue also impacted my colleague similarly, who reviewed the Origin LumbarCloud. In his experience, the scent was still "readily apparent" after seven days, even when standing a few metres away. After a full 10 days, the scent disappeared completely.

After the odour had completely dispersed, there was little to no smell coming from the mattress, even without a sheet. Considering the Origin Hybrid Plus is both CertiPUR-US and OEKO-TEX certified, the foams and fabrics are free from harmful substances, so then long-lasting off-gassing smell isn't anything to worry about, but it may make being in the room unpleasant.

Pressure relief

Score: 3.5 / 5

Two reviewers of different height, weight and preferred sleeping positions slept on the mattress during the testing period. Neither of us had any noticeable aches and pains when sleeping on it throughout that time.

The Origin Hybrid Plus was designed with ergonomic spring support, and that proved comfortable for our back sleeper. The mattress did a commendable job of cradling their pressure points around their lower back and shoulders, and they didn't find themselves sinking into the foam layers after an extended period of time.

For me, on the other hand, as a stomach/side sleeper, I didn't enjoy my experience as much. I found it uncomfortable to sleep on my front using the firm side of the mattress, and only felt true relief if I turned on my side. I much preferred the medium-firm side in these instances, as it seemed to ease more tension on my lower back and shoulders with plenty of sinkage. I was able to keep a straight spine when side sleeping, but I did find the mattress to be a bit too firm to sleep comfortably in one position for long periods.

Overall, we both found the mattress to be firmer than we’d prefer, although it performed well in giving us some decent pressure relief in specific sleeping positions.

Temperature regulation

Score: 5 / 5

Aside from the impressive motion transfer, the Origin Hybrid Plus excelled in temperature regulation. I wasn't the most surprised by this — I had a similar experience with the Origin Hybrid — but I was delighted nonetheless to have the Plus perform just as well, if not better than the Hybrid.

I'm sure this all comes down to the graphite and cooling foam layers, which allow internal air to stay cool and well circulated, but we had no issues keeping cool on the hottest of summer nights in Sydney. The Tencel cover constantly kept the surface of the mattress cool and helped wick moisture away.

Edge support

Score: 2.5 / 5

Despite having a dedicated EdgeGuard reinforced layer, the edge support on the Hybrid Plus didn't quite live up to my expectations. Sure, it was sturdier than the Origin Hybrid mattress, but it still didn't hold up in my edge support tests.

Using a digital force gauge, I conducted a comparative test between the middle of the mattress, 10cm from the side and the corners. In the middle of the mattress, 50N (5.1kg of force) sank 4cm. Approximately 10cm from the side, the same force sank 5.5cm, and the corner of the mattress sank 7cm. Overall, this indicates that while the Hybrid Plus has foam designed to provide extra edge support, it's still noticeably softer towards the edge.

Comparatively, the same 50N test on a mattress with excellent edge support will show very similar depth results across the entire surface, or in the middle and sides.

As for everyday use, I had no issues sleeping right up to the edges of the mattress; however, when sitting on the edges or corners, there was a rather significant compression, which did make me feel like I would slip right off. The compression was so significant that sitting on the corner of the mattress became uncomfortable after only 30 minutes. Though this is a subjective measure, it may be worth considering a bed with stronger, more defined edge support if you have mobility issues, as you may struggle to sit comfortably on or get in and out of bed.

Motion transfer

Score: 5 / 5

The Origin Hybrid Plus' eight layers — including the flippable firmness layer — work well together to totally minimise movement when sleeping next to a restless partner.

Neither my husband nor our 20kg dog was disturbed when I, a self-proclaimed frequent tosser, invariably moved and changed positions throughout the night. And despite being totally removable, the top cover is snugly fitted with its reinforced zip, so there isn't any tugging of fabric to disturb light sleepers. The sheets and blankets, on the other hand, are a different story altogether.

Durability

Score: 5 / 5

Throughout the review, the Origin Hybrid Plus didn't show any signs of wear and tear or sagging. That said, a mere three months isn't that long in the typical lifespan of a mattress, but Origin has confidence in its lineup as evidenced by lengthy 15-year warranties across the range — and I highly doubt most users will need to claim that warranty on the Hybrid Plus.

The mattress also comes with two firm handles on either side, stitched on with robust thread, and there's no chance of ripping or pulling in sight. The quality of the mattress fabric and cover was exceptional, too, and the reinforced zip gave me much confidence that the cover would be more than fine to remove and wash if needed without impacting its shape.

During my testing, I rotated, flipped and stood the mattress up to test how the layers flexed and moved. It held up rather well through all this, being stable and well attached. I didn't find any areas of concern in the springs or indentations at the end of my testing period.

Origin Hybrid Plus review: user reviews

As we often mention in our mattress reviews, the best choice for you depends entirely on your personal sleep experience. Something we recommend might not suit you, so to broaden the scope of the review, we usually include what other users have to say, particularly from Product Review, Australia's most popular customer review site.

Despite being a new product to market, the Origin Hybrid Plus mattress has mostly positive comments, with a 4.7 out of 5-star rating over 130 reviews at the time of writing. Most customers commended the price, material quality and overall comfort that the mattress provides. Some customers weren't thrilled with the lack of communication about delivery timeframes, but this may not be the case for everyone.

There is some debate over the firmness level, with the majority of reviews (79) suggesting that it is medium firm, whereas a small minority (16) refer to it as having a hard firmness. Considering it has a flippable firmness layer, it goes without saying that you'll need to take these reviews with a grain of salt.

Should I buy the Origin Hybrid Plus?

Let me make one thing clear right up front: don't pay full price for any of Origin's mattresses. They're discounted all year round and that makes the Hybrid Plus a relatively more affordable mattress.

Whether it will suit everyone is debatable — personally, I would recommend it for back sleepers, but it might suit some side and stomach sleepers who prefer harder firmness levels. If you're after a softer, more plush bed, you'll need to look elsewhere.

If cooling and motion transfer are important to you, then you can't go wrong with the Origin Hybrid Plus. The HexaGrid and other foam layers help keep things cool, proving time and again that the brand's temperature regulation is exceptional. Motion isolation is commendable as well, as the bed almost eliminates movement for little partner disturbance.

My biggest gripe here is the lack of proper edge support despite Origin claiming the side foam is reinforced. It was relatively underwhelming as the bed compresses down significantly at the corners and I'd be hesitant to recommend it to older users or anyone with mobility issues.

However, given mattress choice is still subjective, it would be remiss of me to not commend the lengthy 15-year warranty and 120-night trial that Origin offers, making it easy to try before committing to the Hybrid Plus. And it doesn't hurt that the price tag is phenomenal when discounted.

Origin Hybrid Plus review: Alternatives

When it comes to alternatives, there are a few to consider. It all comes down to firmness, though, as that was my biggest discrepancy while testing both the Origin Hybrid and the Origin Hybrid Plus. The closest rival to the Origin Hybrid Plus is the Eva Comfort Classic mattress, with very similar features and pricing. I've popped another alternative below as well to even out firmness measures and support.

1. Eva Comfort Classic

Type: Hybrid
Firmness (1-10): Medium firm (7.5/10)
Materials: Foam, polyester, steel
Height: 32cm
RRP: AU$900 - AU$1,300
Trial/Warranty: 100 nights / 10 years

Our reviewer gave the Eva Comfort Classic 4.5 stars in our review, as it was near perfect in our tests. The only setbacks were that it doesn't have any side handles or a removable cover. It can also be a bit heavy when changing sheets, but if you can get past that, the Comfort Classic is a true rival to the Origin Hybrid Plus.

The Eva Comfort Classic houses an impressive five zones of pocket springs, each dedicated to support and provide the ultimate comfort for all sleepers. The mattress has a similar medium-firm rating, but our reviewer found it softer than advertised. Its softness didn't compromise its support, making it a great option for stomach sleepers. It's also not as breathable as a specialty mattress designed for cooling, but the air pockets under the foam do help regulate some body heat.

Pricewise, it is very similar to the Origin, with a queen costing AU$1,200. However, according to Eva's website, you can save up to AU$275 by signing up for Eva's email marketing, bringing the price down to AU$925, but do note that Eva is one of the few Aussie brands that don't offer discounts year round.

Choose Eva if: You prefer a softer mattress
Avoid it if: You can't move a mattress by yourself

2. Onebed Original

Type: Foam
Materials: Tencel cover, proprietary foam and memory foam layers
Firmness: Tom's Guide rating of 7/10
Height: 28cm
Trial period: 125 nights
Warranty: 15 years
Price: AU$1,000 - AU$1,600

In my Onebed Original review, I gave it five stars. Seeing as the only little niggle was the lack of side handles, the Onebed Original really impressed me, as it proved to be a true medium firmness. Much like the Origin Hybrid Plus, it has a flippable firmness layer, so you can choose between medium and medium-firm comfort. The Onebed compares even down to price, costing between AU$1,000 and AU$1,600.

What surprised me the most was just how comfortable I found it, and at its price point, the Onebed Original doesn't compromise support at all. With great pressure relief, reinforced edge support and minimal motion transfer, the Onebed Original is exceptional value, rivalling the Origin Hybrid Plus with its 125-night trial and equally long 15-year warranty.

Choose Onebed if: You want customisable firmness and better edge support
Avoid it if: You prefer firmer mattresses

Every mattress I've ever tested has been delivered in a box. In fact, I can't remember the last time I set foot in a physical bed store. From Saatva and Nectar to DreamCloud and Helix, I've tried lots of mattresses from the biggest sleep brands in the US and all of them are available to buy online. In fact, one of my favorites so far, the EgoHome Black 12" Memory Foam Mattress, down to $256 at EgoHome, is only sold online.

And the top-rated option in our guide to the best mattresses to buy in 2026, the Saatva Classic, is an online only mattress (although you can try before you buy via a Saatva viewing store).

According to research, 35% of all mattresses sold last year were purchased online. That's up 12% on 2024. So even though the majority of people are still heading to physical bed stores, the online portion of the market is growing – and for good reason. Sleep trials, warranties, and free shipping are generally excellent across the board.

If you're thinking of buying your next mattress online too, but need some reassurance from a professional mattress tester (hi, that's me), here are five reasons to do so, plus a couple of tiny drawbacks to consider...

1. There's no difference in quality

A bed-in-a-box is a mattress that has been compressed, rolled in plastic, and placed inside a shipping box to be delivered to a customer's doorstep.

Since they're compressed, a common mattress myth is that boxed mattresses are of a lower quality as the materials deteriorate during the packaging process.

This couldn't be further from the truth. The best mattresses in a box we've tested and slept on go toe-to-toe with traditional mattresses shipped flat and sold in store.

Remember I mentioned the Saatva Classic earlier? That handcrafted luxury hybrid is shipped flat, and you'll even get free White Glove Delivery where all of the unboxing and old bed disposal is handled for you.

Of course, knowing how to unbox your mattress properly will ensure you can enjoy your new bed to its fullest.

2. It's super convienient

In the contest between a mattress-in-a-box vs a traditional mattress, a boxed mattress wins hands down in the convenience department.

Most boxed mattresses are shipped within one to two business days for a quick doorstep delivery.

Compressed mattresses are also much easier to transport and maneuver, and unboxing and setup usually only require two people (sometimes even one).

3. Online mattresses are generally cheaper

The best cheap mattresses online come in a box. More affordable prices have become one of the main draws for buying a boxed mattress, as online brands have less overheads and shipping costs.

However, some of the best luxury mattresses we've tested have all come in a box and cost a premium. Still, you'll generally spend less for a luxury mattress online than in-store.

4. You can test them for longer

Most online mattress brands offer a sleep trial with every mattress purchase, so you have time to decide whether or not you want to commit to your purchase.

This basically means the mattress is returnable for an allotted time. For instance, if your mattress comes with a 100-night sleep trial (the average trial length), then you can return the mattress within 100 days from delivery.

Some mattress brands, like Nectar, DreamCloud, Saatva, and Awara, offer a full year's sleep trial, so you get to 'test-drive' the mattress through every season.

In most cases, these trials are risk-free — meaning you'll receive a full refund and not be on the hook for any processing fees. However, this varies by brand. (More on that below.)

By comparison, most people spend minutes – not months – testing a mattress in store.

The drawbacks of buying a mattress online

Of course, buying a mattress in a box online can have is drawbacks, one of them being that a compressed mattress needs time to expand. This can take anywhere from 30 minutes to 72 hours, depending on the brand and material.

Another is return fees. While you can get your money back if you return a mattress before your sleep trial is over, some brands still charge a return fee (usually around $99).

Still, there are plenty of brands (such as Nectar, Naturepedic, and DreamCloud) that offer free returns.

The drawbacks of buying in-store

Although buying a mattress in-store is the traditional (and still the most popular) purchasing method, that doesn't mean it's without shortcomings.

One of the biggest drawbacks of a flat-packed mattress is transportation. A full-blown mattress is bulky, space-consuming, and a hassle to maneuver and ship.

Many shoppers also believe purchasing in-store allows you to try before you buy, but that isn't always the case.

Awkwardly and self-consciously trying out a mattress in-store for a few minutes at a time doesn't always allow you to gain the full picture of what it's like to sleep on a mattress every night, especially when compared to a sleep trial.

3 of our favorite online mattresses

Today's top mattress sales

• Saatva: save $400 on our favorite mattress
• Bear: 40% off our top cooling mattress with code TOMS40
• Helix Sleep: 27% off mattresses for all sleep styles with code TOMS27
• DreamCloud: luxury hybrids from $699 (queen) + free accessories
• Nectar: memory foam mattresses on sale from $649 in a queen
• Brooklyn Bedding: 30% off sitewide, including the firmest mattress we've ever tested
• Tempur-Pedic: up to $500 off Tempur's most premium models
• Avocado: save up to 20% on organic mattresses
• Purple: up to $500 mattresses + a $300 instant gift credit

Not getting enough sleep is the usual cause of daytime fatigue, but identifying the cause of this sleep deprivation can be less easy.

It took a recent bout of insomnia for me to see there's a whole bunch of reasons behind being unable to fall asleep, and the wrong mattress is usually among them.

However, it can also be tricky to tell if your mattress needs replacing, or whether or not buying a new bed is even worth the hassle.

To find out the common signs that your mattress is why you feel so tired all the time, I spoke to the The Sleep Doctor, Dr Michael Breus. I also caught up with Megan Anderson, director of merchandising at Mattress Firm, and Byron Golub, the Head of Product and Merchandising at the brand behind the Saatva Classic, the best mattress you can buy online in 2026.

Here's what the experts had to say about the drawbacks of sleeping on the wrong mattress, the benefits of sleeping on the right mattress for your sleep, and how to tell if snapping up a new bed in the Presidents' Day mattress sales could solve your insomnia.

Can a mattress really ruin your sleep?

In short, yes.

Dr Breus, a double boarded Clinical Psychologist and a Clinical Sleep Specialist, emphasises how important a mattress is to sleep and your overall health, so sleeping on the wrong one can be detrimental.

"I think that a mattress can meaningfully improve sleep via four pathways: by increasing comfort, supporting the spine, regulating temperature, and reducing pain," says the sleep expert.

"All influence both objective sleep and how rested you feel in the morning."

However, if the mattress doesn't perform the above four benefits, Dr Breus warns that it effectively ruins your sleep.

"Over my years of practice, I have noticed that a mattress can actively harm sleep in three areas: when it causes pain, restlessness, or overheating," he explains. "This leads to fragmented and non-restorative nights."

5 signs your mattress is behind your fatigue

1. It's over seven years old

With the exception of a latex bed, the average lifespan of a mattress is around a decade. Keep it longer than that, and it's bound to show its age.

"A good mattress should last about seven to 10 years, so if yours is older, it may simply be time for an upgrade," says luxury mattress expert Golub.

If you're unsure of how old your mattress is, you can compare how you sleep in your own bed to how you sleep when away — especially when sleeping at hotels, where mattresses are replaced more often.

"If you find yourself sleeping better on hotel mattresses or at a friend’s house," Golub shares "your body may be trying to tell you that your current mattress isn’t cutting it."

2. It's sagging or creaking

Next, check your mattress for any visual or audible signs of age and general wear and tear, such as sagging or creaking. "Visible indentations, creaking sounds, or a change in how the mattress feels are red flags," says Golub.

Anderson also agrees, explaining that mattress sagging (and the lack of support that comes with it) is a common reason why her customers look for a replacement.

"This is sometimes called 'the valley', in which your mattress starts to develop a dip in the center," says the director behind one of the biggest bed retailers.

3. You're waking up with aches and pains

With a lack of a lack of support (either from sagging, a hard surface, or a too-soft feel) comes improper spinal alignment. So, if you can't spot any visible sagging, you may want to take note of how you feel in the morning.

"If you start to notice that you’re not waking up feeling refreshed or if you feel new aches and pains, these can be indicators that it’s time for a new sleep system," shares Anderson.

Dr Breus agrees, saying that waking up to pain, or noticing an absence of morning pain when sleeping in a different bed, can affect your sleep comfort and how you feel during the day.

"Mattresses that are too soft or too firm can disrupt spinal alignment, increasing joint stiffness and morning discomfort," says Dr Breus. "My review of the current research shows that new or worsening back, hip, or shoulder pain is a strong sign of poor spinal support or incorrect firmness."

4. You're constantly switching sleep positions

If you're a restless sleeper and find yourself tossing and turning at night, there could be a lot of reasons behind this nocturnal movement — including racing thoughts and nighttime anxiety.

However, Golub says it could be a sign that your mattress won't allow you to get comfortable.

"An overlooked sign is restlessness," says the Saatva product designer. "If you’re constantly changing positions to get comfortable, your mattress may be creating pressure points or failing to support your spine."

5. You feel hot and bothered in bed

Many mattresses nowadays come wth cooling features. However, as the years go by, the cooling performance can deteriorate. This deterioration, Dr Breus warns, can lead to sleep deprivation.

"Overheating is a huge red flag, as sleeping too warm is linked to poorer sleep quality and more awakenings, with mattress materials playing a major role," warns the sleep specialist.

"I find that when poor nights consistently lead to daytime fatigue, worse mood, and increased pain, the mattress is likely part of the problem."

Expert tips for finding the perfect mattress for your sleep

When talking to experts about how to choose the right mattress, the golden rule appears to be that you should find one that supports your sleep and body type.

"When a mattress is properly matched to your body and sleep style, sleep tends to be deeper, more stable, and more restorative," says Dr Breus.

The sleep expert also says that, if you're unsure what your dominant sleep position is or what your body type needs, then he recommends selecting one of the best medium-firm mattresses.

"I have found when interviewing my patients and looking at the literature that medium-firm mattresses tend to perform best overall, offering the right balance of comfort and spinal alignment, particularly for people with low back pain," he notes.

Consistent sleep schedule is less of a luxury and more of a physiological necessity when you're aged 40 and over, according to a groundbreaking new study by Vitality and The London School of Economics and Political Science (LSE).

Researchers behind the study have found that sticking to two very specific sleep hygiene habits — dubbed the ‘7:1' sleep rule — can potentially increase your lifespan by four years.

Off the back of this brand-new study, doctors are now urging that sticking to the 7:1 rule in middle age and beyond could improve your life expectancy by 24% and protect against cognitive decline.

We asked a round table of doctors why the 7:1 sleep rule is especially vital for people aged 40 and above to follow, and how to stick to it when life tries to get in the way. This is what they said...

Key takeaways

• Doctors explain how a regular sleep schedule is especially important if you're aged 40 and over in order to mitigate reduced sleep quality and protect against cognitive decline.
• The '7:1' rule means getting seven hours of sleep within the same one-hour window at least five nights per week.
• To do it, choose an anchor time (the time you want to sleep) and make sure you sleep within 30 minutes either side of that time at least 5 nights a week.
• So if you want to be asleep by 10pm, aim to fall asleep between 9.30-10pm or 10-10.30pm.
• Scientists analysed 47 million nights of sleep data and found that following those two sleep hygiene habits can help you live up to four years longer.

Read more: Science says my poor sleep habits mean I'm at risk of developing cancer and I'm terrified — 5 experts share their top tips for getting more rest, starting tonight

Why is the 7:1 sleep rule crucial for longevity in people aged 40 and over?

While not getting the quality or quantity of sleep we need comes with a whole host of health risks for any age group, insufficient sleep in middle age and above increases your risk of cognitive decline.

For those aged 40 and over, hormonal fluctuations means sleep becomes lighter and more fragmented.

That means the amount of deep sleep we get declines in middle age and beyond, and we experience frequent nighttime awakenings.

Multiple studies have also linked regular insufficient sleep (categorized as less than seven hours per night) for those aged 40 and above to an increased risk of dementia and Alzheimer's.

"Your body's internal clock (circadian rhythms) gets weaker after 40, so sticking to the same sleep and wake times protects your heart, metabolism, and overall health in ways that sleeping in on weekends can't fix," explains Dr. Funke Afolabi-Brown, a a triple-board-certified sleep medicine physician.

"Once you hit your 40s, sleep stops being 'nice to have' and starts acting like preventive medicine.

"Going to bed and waking up at the same time every day matters way more than people realize because your body loves rhythm," explains Dr. Greg Jones, NMD, ABAAHP, longevity keynote speaker.

Why your brain and body need your sleep to be predictable when you're aged 40 and over

This natural disruption in our sleep quality comes at a stage of our lives when quality sleep is crucial for staving off cognitive decline, which is linked to insufficient sleep.

"An inconsistent sleep schedule disrupts your brain’s cleanup process (also known as the glymphatic system), raises stress hormones, throws off blood sugar and metabolism, and ramps up inflammation — which is basically the fast lane to aging faster," adds Dr Jones, also the founder of Enovative Wellness Center.

As well as protecting your brain health, quality sleep when you're aged 40 and over helps protect cardiac health, repair tissues and boost your immune system.

"Your heart, immune system, and hormones all repair and reset while you sleep, but they only do it well when sleep is predictable," concludes Dr Jones.

"Bottom line: it’s not just about how much sleep you get anymore, but also about when you sleep.

"If you’re over 40 and care about longevity, having a consistent sleep schedule might be one of the simplest, most powerful things you can do (even on weekends)."

How our sleep changes when we're aged 40+

For those aged 40 and above, hormonal fluctuations and lifestyle demands are natural barriers for deep, quality sleep.

"After 40, you tend to get less deep sleep and wake up more easily during the night due to a higher proportion of lighter sleep.

"With age, you are more likely to develop medical sleep disorders like sleep apnea or restless legs syndrome," explains Dr. Funke Afolabi-Brown, a a triple-board-certified sleep medicine physician.

Added to this natural tapering off of sleep quality, those over 40 are in the ‘Sandwich Generation,’ where they are caring for aging parents and kids, as well as meeting challenging work demands, explains Dr Afolabi-Brown, a sleep expert and best-selling author.

This ultimately leads to stress, which can also significantly disrupt sleep. A powerful way to combat this decline of sleep quality is to stick to a regular sleep schedule, like the 7:1 sleep rule.

Women over 40 are also likely to start experiencing perimenopause symptoms, including hot flashes and insomnia (for more information, check out our guide to how women's sleep changes at 30, 40 and 50.)

"Your body's internal clock (circadian rhythms) gets weaker after 40, so sticking to the same sleep and wake times protects your heart, metabolism, and overall health in ways that sleeping in on weekends can't fix," concludes Dr Afolabi-Brown.

More about the study

By mining the data of 47 million nights of sleep — taken from 105,000 individuals and data from their sleep trackers over a period of several years — researchers behind the Vitality and London School of Economics and Political Science established that 41% of people in both the US and UK regularly get less than seven hours of sleep per night.

They also discovered that getting less than six hours of sleep per night is linked to a 20% increased risk of early death.

To mitigate this, researchers recommend that we all learn how to achieve the 7:1 sleep goal at least five times a week.

This can improve your life expectancy by 24%. However, only 10% of the case studies evaluated in the study currently adhere to the 7:1 rule.

If you use an Apple Watch to track your sleep, there's one stage of sleep that you might be confused by: core sleep. So what is it exactly and how much do you need?

The Apple Watch 10 offers up in-depth data surrounding how long you’ve slept, how often you wake up, and how your time is divided across different sleep stages.

Within those stages, Apple groups your sleep into awake, REM, core, and deep — labels that might make sense at first glance, but down the line often raise more questions than they answer.

One term in particular tends to confuse people: core sleep. It’s an unusual choice of wording, because most other sleep trackers don’t use it at all.

To complicate things further, some online definitions describe core sleep as something entirely different or even the opposite of Apple's definition.

Below, we'll dig into what core sleep on an Apple Watch actually means, how it fits into your overall sleep cycle, and which sleep stages are the most useful indicators of sleep quality.

• Read more: Experts explain why your Apple Watch tracks your wrist temperature during sleep — 5 key things it can tell you

What are the stages of sleep?

Before we dive into what core sleep means on your Apple Watch, and which sleep stage you should actually be paying attention to, it’s useful to revisit the four stages of sleep and what they do.

Across a typical night, your body cycles through these stages multiple times.

Each sleep stage plays a different role in physical recovery, brain function, and overall sleep quality. Here they are:

N1 (light sleep)

N1 is the lightest stage of sleep and acts as the transition between being awake and fully asleep. Your heart rate begins to slow, muscles relax, and brain activity starts to change.

This stage usually only lasts a few minutes at a time, and most people spend around 5% of the night in N1 sleep. While brief, it’s important because it allows the body to gradually switch off rather than dropping abruptly into deeper sleep stages.

N2 (light sleep)

N2 is still considered light sleep, but it’s where you spend the largest portion of the night. During this stage, your heart rate and breathing continue to slow, body temperature drops, and brain activity becomes more stable.

N2 sleep plays a key role in memory and learning. Most adults spend around 40–55% of their total sleep time in N2, making it a major contributor to overall sleep quality.

N3 (deep sleep)

N3 is deep sleep, sometimes it’s also called slow-wave sleep, and it’s the most physically restorative stage. This is when the body focuses on tissue repair, muscle growth, immune function, and releasing growth hormone.

Brain activity slows significantly, making this stage harder to wake from. Adults typically spend around 15–25% of the night in deep sleep, with more earlier in the night and less as morning approaches.

REM sleep

REM (rapid eye movement) sleep is when most dreaming occurs and brain activity becomes more active again. This stage is crucial for emotional regulation, creativity, and processing memories.

REM sleep periods get longer as the night goes on, and most adults spend around 20–25% of their total sleep in REM sleep by morning.

• Read more: My sleep tracker says I keep waking up at 3 a.m. but an expert told me not worry as long as my sleep score also shows these 3 things
• Read more: Apple Watch settings to help you follow the 7:1 sleep rule

What is Core sleep on your Apple Watch?

So where does core sleep fit into the stages above? Somewhat confusingly, core sleep can mean different things depending on who you ask. In some scientific and sleep-medicine contexts, people use 'core sleep' to refer to the most restorative, non-REM portion of the night (often associated with deeper sleep).

Apple, however, use the term core sleep differently. On an Apple Watch, core sleep is essentially light sleep, the N1 and N2 stages. Apple has said it chose the label partly to avoid the implication that 'light' sleep is in any way negative.

In reality, core (light) sleep supports learning and memory processes, helps your body settle into deeper stages, and makes up the largest chunk of a typical night. Most people spend roughly 50–60% of their sleep in this stage.

However, if the percentage you're spending in core is higher than that, it could be a sign you’re not spending enough time in deeper, more restorative sleep.

Which sleep stage is most important?

Good quality sleep is dependent on moving through all stages of the sleep cycle in the right proportions, multiple times per night. However, deep sleep is particularly important for immune health, muscle repair, and restoring the body after physical and mental stress.

"Deep sleep significantly contributes to growth and repair by triggering the release of human growth hormone from the pituitary gland, which stimulates the body to rebuild and repair tissues like muscles and bones," Dr. William Lu, a sleep medicine physician, told us during a previous conversation surrounding deep sleep.

That's why kids and teens require more deep sleep, as that's when they're growing. Most adults benefit from around 1.5 to 2 hours of deep sleep per night, though this can vary with age, activity levels, and overall health.

5 ways to get more deep sleep

Experts suggest that 1.5 to 2 hours of deep sleep per night helps us to feel properly rested the next day. If your Apple Watch shows you’re regularly getting less than that, it could mean you need to clock up more deep sleep — here's how.

1. Impose a screentime ban before bed

Blue light from phones, tablets and TVs can suppress melatonin, the hormone that helps signal to your body that it’s time to go to sleep. This can delay falling asleep and reduce the amount of deep sleep that you get.

Ideally, experts recommend avoiding screens for at least an hour before bed. If that feels unrealistic, lowering brightness, using warmer colour settings or switching to just audio content can still help too.

2. Stick to the '7:1' sleep rule

Going to bed and waking up at roughly the same time each and achieving at least seven hours of sleep per night (AKA, the 7:1 sleep rule) helps regulate your circadian rhythm, which is your internal body clock. When your sleep schedule is consistent, your body moves more efficiently through the different stages of sleep, including deep sleep.

That consistency matters even on weekends, when late nights and lie-ins can quietly undo the rhythm you’ve built during the week.

3. Cut down on alcohol consumption

Alcohol can initially make you feel sleepy, but it disrupts sleep quality once you’re actually asleep. Research shows that even two or three drinks can reduce both deep sleep and REM sleep.

Alcohol changes your sleep architecture, meaning you may still clock eight hours but wake feeling groggy, unfocused, or unrested because your brain didn’t spend enough time in its most restorative stages.

4. Practice a pre-bed brain dump

Nighttime anxiety can be a barrier to getting the deep sleep you need, which makes it difficult to both fall and stay asleep. A tried and tested method on the Tom's Guide sleep team is to practice a pre-bed brain dump to avoid rumination.

In a separate room to one you sleep in (to avoid building a negative association with stress and worry), spend three minutes jotting down what's on your mind. That could be the things you're worrying about, your to-do list or reminder. That gives your brain the space to shut down and sleep deeply.

5. Increase your daily activity

Studies show that regular physical activity supports deeper sleep by helping regulate your circadian rhythm and reducing stress. Exercise also triggers physiological changes that make it easier for your body to relax later, such as lowering blood pressure.

That said, very intense workouts late in the evening can be too stimulating for some people, so earlier in the day is usually better if deep sleep is your goal.

Whether it’s a meditation technique to beat nighttime anxiety or a decluttering method that helps you fall asleep in minutes and to stop waking up at 3 a.m., there’s little I won’t try in my eternal quest for an uninterrupted night’s sleep.

The current hack doing the rounds on social media right now is ‘bedroom burping,’ a shock ventilation tactic that replaces stale air with fresh. The promise? Improved indoor air quality that leads to deeper, longer sleep.

As someone prone to waking up at night, I tried ‘burping’ my bedroom for a week to see if it could help me curb my nighttime awakenings, and to knock me out faster than any other sleep technique I've tried so far.

I also spoke to Dr Stephanie Kayode, a London-based allergy physician, to find out why bedroom ventilation is key to better sleep, and how bedroom burping helps. Here's what I discovered, and what happened to my sleep when I tried it...

• 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 bedroom burping?

Bedroom burping is a vaguely repulsive term to describe a shock ventilation tactic. It means opening your bedroom window wide for five to 10 minutes in order to push out stale, moist air and replace it with clean fresh air.

For those hailing from Scandinavia, Germany or Austria, this method isn't anything new. In fact, it's a centuries-old practice that is part of the daily routine for many — even in the middle of winter when temperatures are sub zero.

Dr Kayode, a Consultant Allergist at Allery Care London, explains that shock ventilation tactics like bedroom burping can reduce indoor allergens, such as dust mites, mold spores and pollen.

"Studies have shown that more prolonged ventilation is more effective at reducing indoor air humidity and indoor air pollutants such as carbon dioxide and VOCs (volatile organic compounds)," explains Dr Kayode.

"In winter it may not be practical to keep windows open 24/7. Opening windows for just 10 minutes a day can still improve indoor air quality and reduce exposure to harmful allergens and indoor air pollutants."

• Read more: Anxiety has been waking me up at 3am for months, but I'm sleeping through again after just one week of trying this viral wellness hack — here's how it works

How burping my bedroom is helping me to fall asleep fast and sleep through the night

From reducing indoor allergens to lowering temperatures, here's how burping my bedroom for five to 10 minutes twice daily — once in the morning and again as I prepare for bed — for the past week has improved my sleep.

Reduces CO2 levels

When we breathe, we release carbon dioxide (CO₂) with every exhale. So, when we sleep in a bedroom with little to zero ventilation, that means that we can create a CO₂ bubble, which results in broken and disturbed sleep.

The best way to combat this is to sleep with your bedroom door or window ajar. I have found that by opening my window wide in the morning helps release the stale buildup of CO₂ that has accumulated during the night.

Burping my bedroom again in the evening helps push out stale air that has accumulated during the day and replace it with fresh air from outside, ready for another night's sleep.

Lowers temperatures

The best temperature for sleep is between 65 to 70 F (18 to 21 °C). During winter, when central heating has been blasting all day, your bedroom can become stuffy and hot — and far from the optimal temperature for quality sleep.

Instead, allowing fresh, cold air into the bedroom causes temperatures to drastically drop. While diving between crisp cold sheets sits somewhere between bliss and torture, I know that this dip in temperature I experience getting into bed mimics the drop in temperature we experience just before falling asleep.

The result? I wrap myself up in my duvet and fall asleep quickly.

Reduces indoor allergens

If, like me, you've been wondering whether your stuffy nose and streaming eyes are the result of a seasonal cold or an indoor allergy, the chances are it could be the latter.

"Allergies to airborne allergies such as dust mites and pollens can induce symptoms that include sneezing, a runny nose, a stuffy nose, nose itch, throat itch, and red, watery eyes," explains Dr Kayode, who notes that allergies to airborne allergens can be worse if there is poor ventilation.

"These symptoms make it harder to fall asleep, stay asleep, and achieve good quality sleep. The two symptoms that most affect sleep are a blocked nose and a runny nose," explains the allergy expert.

Prevents mold

Warm, moist environments make a perfect breeding ground for mold. "Homes with damp air can suffer from condensation, mold spores, bacteria, and dust mites," says Dr Kayode, who notes that proteins from mold spores, microscopic particles released by molds, are airborne and get inhaled.

Mold, especially when it takes hold in your mattress or bedroom, is hazardous. It's linked to asthma flares, chronic cough, as well as causing an increased risk of respiratory infections, such as bronchitis, says Dr Kayode.

I've previously lived in an apartment that was riddled with mold and remember how unwell it made me feel — so I'll do anything to keep mattress mold at bay. Thankfully, I only need to open my window. Burping your bedroom creates an inhospitable environment for mold spores, which makes it difficult for them to survive.

"To protect against the health hazards of excessive exposure to mould and dust allergens, ventilation is key," says Dr Kayode. "Ventilation is crucial in reducing humidity and preventing dust mites and mould from growing and reproducing.

"Ventilating by opening windows, ensures fresh air can circulate into the home and excessive moisture can leave the house. Opening windows is effective at reducing moisture and making it hard for dust mites and mould spores to survive and spread," explains the allergy physician.

How to burp your bedroom to sleep better at night

Burping your bedroom essentially means opening your window wide for five to ten minutes to allow stale, moist air out and fresh clean air in. Here's how to do it for maximum sleep benefits:

Time it right

Burping your bedroom first thing in the morning helps rid your room of condensation and the buildup of CO₂ that has accumulated during the night.

Burping your bedroom again before bed helps release any pollutants, from cooking or VOCs, that have built up during the day. Plus, as a bonus, burping your bedroom at night helps create the optimum sleep temperature.

Pull back your bed sheets

Mold and dust mites thrive in warm and humid environments. Pulling back your bedsheets before you burp your bedroom helps expose your mattress to clean, fresh air and create an inhospitable environment for these sleep-destroying allergens.

Create cross ventilation

Opening your bedroom window, as well as a window or door in the opposite side to your house creates a cross-ventilation system. This helps create a breeze, pushing stale, old air out of your entire house, and flood it with fresh.

You’re not imagining it, the news cycle feels alarming right now and it’s almost impossible to get even a wink of sleep. If, like me, your bedtime is punctuated by 3 a.m. wake-ups or lying awake struggling to quieten racing thoughts, there are steps you can take to wind down and fall asleep.

“Your body won’t let you sleep right now. Not because you’re broken — because your nervous system thinks you’re in danger,” Dr. Christopher Allen, a sleep medicine physician, wrote on Instagram.

Here, alongside Dr. William Lu, also a sleep medicine physician, the two leading sleep doctors share their advice on how to calm our collective nervous systems in order to get a decent night’s rest. This is what they recommend…

How stress impacts your ability to sleep

Whether current events or circumstances in your private life are keeping you awake, a stressed out nervous system is a natural destroyer of sleep.

I know from my own experience of waking up at 3 a.m. that when your baseline level of cortisol (that’s the ‘stress’ hormone) is elevated, it can lead to nighttime disturbances.

Cortisol levels naturally begin to rise at around 3 a.m., before reaching a peak shortly after you wake in the morning, to help us feel alert. That's called your Cortisol Awakening Response (CAR).

However, stress also triggers the production of cortisol.

So, when you go to bed feeling stressed or anxious, your baseline level of cortisol is higher than normal. That means when cortisol production naturally increases in the early hours, it’s enough to wake you up.

“If you’re awake at 3 a.m. doomscrolling… lying in bed with your heart racing, or feeling too wired to even close your eyes… that’s not insomnia. That’s your nervous system on high alert,” Dr Allen, a double-board certified physician in sleep medicine and pediatric neurology, wrote in an Instagram post.

7 expert-approved ways to calm your nervous system for better sleep

For me, waking up in the middle of the night with a pounding heart and whirring thoughts feels like game-over for my sleep. Here, two sleep doctors share their tips for falling back to sleep after waking at night, and how to skip the 3 a.m. wake-ups entirely…

1. Avoid news consumption too close to bedtime

If your stress is specifically triggered by world events, it’s important to set clear limits surrounding both the timing and length of your news consumption and how you are consuming your news.

“When you watch news that is alarming, especially close to bedtime, your brain can see it as a threat and activate stress systems designed to keep you alert,” explains Dr Lu, Medical Director at digital sleep clinic Dreem Health.

“This raises your cortisol and adrenaline, which prevents you from fully shutting down and relaxing. While you still may fall asleep, it would likely be lighter with increased wakeups throughout the night.”

Instead of ricocheting from news story to news story late into the night, Dr Allen recommends putting clear boundaries in place surrounding where, how and for how long you consume your news.

“Stop watching the news 60-90 minutes before bed,” Dr Allen writes. “Not because you ‘don’t care'... But because your brain can’t witness crisis after crisis and then power down like nothing happened. News earlier in the day. One trusted source. On a timer. Your empathy doesn’t require your insomnia.”

2. Try a pre-bed brain dump

Ruminating over an endless to-do list or world events can make it difficult to fall asleep, whether it’s at the beginning or middle of the night. Dr Allen recommends jotting down your thoughts before heading to bed to help quieten the endless stream of consciousness.

For prompts, Dr Allen suggests writing for three minutes on topics like; “what I’m carrying right now, what I cannot control, one thing I can do tomorrow.”

It’s important that you make these notes in a separate room to the one you sleep in to avoid forging a negative association with your bedroom.

3. Make your nighttime routine longer

In periods of high stress, a nighttime routine is crucial to helping wind down before bed. “On normal nights, twenty minutes to wind down is enough. Right now? You might need 45-90 minutes,” Dr Allen writes.

Your nighttime routine doesn’t have to be perfect, but it should be consistent and predictable, Dr Lu explains. “About 60 to 90 minutes before bed, start dimming lights and reducing stimulation so your body gets a clear signal that the day is winding down,” he recommends.

Your nighttime routine might include reading, gentle stretching or having a warm bath — anything that can shift your body into a calmer state.

4. Don’t check your phone

In the event that you find yourself wide awake at 3AM with your heart racing, your first thought might be to reach for your phone — don’t.

Not only will the blue light from your screen reduce the production of melatonin (the sleep hormone) you’re likely to find content on your phone that triggers the production of cortisol, whether it’s an email you need to respond to or a social media post you find upsetting.

Instead, Dr Allen recommends sitting up and breathing deeply for two minutes and reminding yourself that “this is my nervous system, not reality.”

5. Leave the room after 20 minutes of being awake

If after 20 minutes you haven’t managed to drift back to sleep, both Dr Allen and Dr Lu recommend leaving the bedroom entirely.

“If after 20 minutes you are still wide awake, it can be beneficial to get out of bed and do something very calm and mindless, like reading a few pages,” says Dr Lu.

Also referred to as the 15 minute sleep rule, which is a slight variation on the recommendation above, leaving the room when you can’t sleep helps avoid negative associations with your bedroom. Instead, you want to associate your bedroom with rest and relaxation.

6. Try the 4-7-8 breathing method

A racing heart and short, shallow breaths are the hallmarks of stress and anxiety. In order to relax and steady your breathing, Dr Allen recommends the 4-7-8 beathing method.

This is when you inhale for four seconds, hold your breath for seven seconds and then exhale for eight seconds. However, if holding your breath for seven seconds feels unrealistic during periods of high anxiety, tweak it accordingly.

Inhale for four seconds, hold for four seconds and exhale for six seconds, advises Dr Allen, who credits the breathing exercise with signaling ‘safety’ to your nervous system.

7. Practice cognitive shuffling

For those who find breathing techniques difficult during periods of anxiety, both Dr. Allen and Dr. Lu recommend cognitive shuffling, a relaxation technique that helps induce a feeling of calm and stop rumination in its tracks.

"If your mind won’t stop racing, [try] naming objects in the room, mentally listing categories," advises Dr. Lu. This helps your brain switch off, enabling you to fall back to sleep.

For pointers on where to begin, Dr Allen suggests naming five things you can see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste.

"This isn’t mindfulness BS," Dr Allen concludes. "This is neuroscience pulling you out of fight or flight."

Throughout my teens, twenties and early thirties, great sleep was something I could always rely on. But now that I’m in my early 40s, trouble sleeping has started to punctuate my nights — and perimenopause is likely to blame.

Sleep disturbances caused by perimenopause are more common than you might think. Studies indicate that as much as 47% of women experience sleep difficulties during the perimenopause. This is the reproductive stage leading up to the menopause and lasts, on average, around four years.

Here, Dr. Lindsay Browning, a globally renowned sleep expert, outlines how perimenopause can wreak havoc on your sleep, as well as sharing the coping mechanisms she recommends.

What is perimenopause?

Perimenopause is the transitioning stage between a woman’s fertile years and the menopause, which marks the end of menstruation. It can start as early as your mid-thirties or as late as your mid-fifties, but for most women it starts around your mid-forties.

Perimenopause is characterized by fluctuating hormone levels, including estrogen and progesterone. These fluctuations can impact your sleep in several ways, including hot flashes and nighttime anxiety.

• Read more: Exhausted after 8 hours? 3 red flags you're headed for insomnia, according to experts

My journey with sleep and perimenopause

My first clue that I had likely entered perimenopause was when I began to find myself wide awake at 3 a.m., staring at the ceiling. After decades of being able to sleep anywhere at the drop of a hat — airplanes, cars, the floor, you name it — being unable to stay asleep all night was entirely new to me.

While the rest of the house slept, my heart would be racing and I'd be gripped with unfamiliar feelings of panic. Exhausted, I would eventually fall into a light and restless sleep.

The following day, running on the fumes of five hours or so of broken sleep, I would experience brain fog like no other. A symptom of sleep deprivation, surely? However, as a woman in her early 40s, I knew that perimenopause could be the root of the issue.

Ironically, although perimenopause can cause sleep disruptions, studies indicate the quality sleep can help stave off common symptoms of perimenopause, including mood-disruptions and brain fog.

While nighttime anxiety has been a defining feature of my perimenopause sleep journey so far, it can affect sleep in a myriad of different ways. Let's dig into them...

How perimenopause can cause sleep disturbances

Fluctuating levels of estrogen and progesterone can cause a slew of nighttime sleep disturbances during perimenopause. These are the most common:

Hot flashes

Perhaps the most recognizable perimenopause symptom, a dip in estrogen and progesterone essentially leaves our brains sensitive to small changes in temperature, triggering hot flashes. Hot flashes (or flushes) typically last between three and four minutes and are characterized by an intense feeling of heat.

“Perimenopause can affect sleep in a few ways,” explains Dr. Browning, a chartered psychologist and neuroscientist. “Firstly, fluctuating hormone levels such as estrogen and progesterone can trigger nighttime hot flushes and night sweats which can increase awakenings and make it harder to go back to sleep again.”

Not all women will experience hot flashes during perimenopause (I haven't), with an estimated 35-50% of perimenopausal women experiencing the unpleasant side effect.

Nighttime anxiety

A dip in estrogen and progesterone can lead to an increase in cortisol, the ‘stress’ hormone that triggers our fight or flight response. While cortisol levels rise naturally from around 3-4 a.m. in order to help us wake up in the morning, a higher baseline level of cortisol than normal can result in nighttime anxiety.

Heightened feelings of anxiety can be experienced at any point in the day during perimenopause. However, as someone now prone to waking up at night, I know firsthand that these feelings of panic can feel more pronounced at night.

Frequent nighttime awakenings

Sleep is lighter during perimenopause, which means that nighttime awakenings are more prevalent. Whether it’s an uncomfortable mattress, noisy neighbors or hot flashes, what you might have been able to sleep through before is likely keeping you awake now.

“The fact that sleep becomes lighter with age makes these awakenings more noticeable and more disruptive,” continues Dr. Browning.

Sleep apnea

Studies indicate that perimenopausal women are at a heightened risk of developing obstructive sleep apnea (OSA), a sleep disorder characterized by loud snoring and brief breathing interruptions during sleep.

“[Perimenopause is associated with an] increasing risk of developing sleep apnea during midlife due to reducing muscle tone and potential increasing weight,” explains Dr. Browning.

Insomnia

Given all the reasons listed above, it’s hardly surprising that studies estimate that between 31-42% of perimenopausal women experience insomnia.

“Perimenopause is associated with an increased risk of insomnia including difficulty falling asleep and waking up too early and being unable to fall back to sleep again,” explains Dr. Browning, the author of Navigating Sleeplessness.

Expert-approved ways to sleep better during perimenopause

While it’s easy to worry about the sleep you’re getting (or not) during perimenopause, Dr. Browning has plenty of advice on how to sleep better during this reproductive stage.

1. Invest in breathable bedding

"If your sleep is disrupted by waking up with a night sweat, then it's important to take practical steps to help minimize the disruption," advises Dr. Browning. That means sleeping on a cooling mattresses and investing in breathable bedding and pajamas that can wick away sweat.

Dr. Browning also recommends "keeping a clean dry pair of pajamas close to the bed to easily change into. Some people find it useful to sleep on a towel or keep a bottle of water to spritz on your face or pillow during the night if you get too hot."

While I've yet to experience night sweats or hot flashes, nighttime anxiety increases my temperature, leading me to kick off the covers in frustration. To help keep temperatures regulated, I use cotton bed sheets and pajamas, which are breathable.

Plus, I ensure my bedroom is nice and cool before going to bed — 65 to 70 F (18 to 21 °C) is the best temperature for sleep. Sleeping with the window open ajar (even in winter) recycles stale air with fresh and keeps temperatures regulated.

2. Switch up your sleep position

If you’re waking with a dry mouth, the chances are that you were sleeping with your mouth open, and likely snoring. This could potentially be caused by the onset of obstructive sleep apnea, which is more prevalent in perimenopausal women.

For back sleepers, switching your sleep position to your side can help lower the prevalence of sleep apnea, with tongue and jaw placements in this position helping to un-obstruct airways.

While I can sleep comfortably on both my back or side, learning that I have a heightened risk of sleep apnea means I now always make the effort to sleep on my side.

Loud snoring, breathing interruptions, daytime lethargy and headaches are all symptoms of sleep apnea, and should be brought to the immediate attention of your doctor for treatment.

3. Stick to a regular sleep schedule

"Another key recommendation to improve sleep during perimenopause is to keep a fairly regular bedtime and wake time seven days per week, since having fairly consistent sleep timing supports a stable circadian rhythm and better sleep quality," recommends Dr. Browning.

Other ways to cement an optimally functioning circadian rhythm for better sleep quality include getting plenty of daylight, ideally within the first 30-60 minutes of waking.

For me, investing in a sunrise alarm clock is one of the best things I've ever done for sticking to a sleep schedule. I wake up bathed in 'sunlight' in the depths of winter at 6.30 a.m. every day (yes, even on the weekend.) In the evening, I aim to go to bed within one hour of 10 p.m.

4. Don’t become fixated on sleep

Sleep disturbances caused by perimenopause are common. In fact, women's sleep undergoes some radical changes in your 30s, 40s, and 50s. But Dr. Browning warns that becoming fixated on our sleep can lead to an increase in anxiety, which can make sleeping even harder to come by.

For me, reminding myself that feelings of anxiety are driven by hormone fluctuations is helpful and helps steady the rising feelings of panic.

“Sleeping difficulties are common during perimenopause, and it's important not to respond by overcompensating or becoming fixated on your sleep,” advises the sleep specialist.

“Understanding that your night’s sleep may include more frequent awakenings, particularly due to physical symptoms such as night sweats, can help to reduce the anxiety and help to normalize it. Brief awakenings are a normal part of sleep and often get more noticeable at this stage,” she concludes.

Wish you could spend winter curled up in your den? You're not alone, as a survey by sleep brand Naturepedic has found that two-thirds of us dream of hibernating 'like a bear' during the colder months.

A cozy cocoon isn't simply a way to avoid harsh weather (and January responsibilities), as 76% of respondents say they enjoy higher quality sleep when they feel cozy before drifting off.

But with 71% of those surveyed admitting their home could be cozier, we're exploring the best ways transform your bedroom into a 'hygge' hideout. And no, it doesn't involve turning the thermostat up — this is hibernation that's easy on your sleep and your heating bill.

Like any good bear, your hibernation home needs the right bed, so be sure to check out our guide to the best mattresses we've tested.

Why are we dreaming of hibernating?

Of the 2,000 Americans surveyed by Naturepedic, 86% were drawn to the concept of getting "as cozy as possible" in winter, with 76% of respondents noting they stayed asleep for longer when they'd gone to bed feeling cozy.

In addition, 72% said they woke up "more refreshed" after falling asleep cozy, with 7 out of 10 believing good sleep helps them face a cold day.

With winter fatigue making mornings difficult for many of us — plus the prevalence of Season Affective Disorder — getting cozy is sounding more appealing than ever.

Among the top cozy activities are curling up on the couch, listening to the rain, and catching up on comfort TV shows and movies.

One cozy comfort we don't recommend, however, is cranking the heat up. The optimal temperature for sleep is on the lower side, to coincide with our circadian rhythms. So while a warm room feels cozy at first, you might find the thermostat wakes you up sweating at 5am.

Instead we recommend adopting the Danish concept of 'hygge' (pronounced hyoo-guh) — intentional coziness and one of the best Nordic sleep hacks. Here's how to do it.

How to build a hygge bedroom

1. Create layers

“It’s all about layering," says Arin Schultz, Naturepedic CGO. "Our survey data showed nearly half of people bury under blankets to feel cozy."

Piling on the layers helps you feel as snug as a bug in a rug and it's an easy alternative to the viral potato bed trend that dominated the end of 2025.

But, Schultz warns, don't let any old blanket into your den.

"The key is choosing materials that tailor to your personal best sleep temperature," says Schultz.

"You want to start with sheets that feel soft and silky (rather than crisp and cool), then a duvet filled with naturally insulating materials like down, wool or alpaca."

These careful material choices allow you to indulge in warmth without overheating.

2. Keep things neat

A messy bedroom is bad for your sleep as clutter can cause anxiety. It's hard to get cozy when you're looking at a reminder of chores.

"Try dedicating a short window before bed to tidy up the day's mess and help your brain transition into rest mode," says Sam Sadighi, a certified sleep practitioner and sleep expert at Get Laid Beds.

We have some hacks for decluttering your bedroom without the stress but our number one tip is to start with what's in front of you. What mess can you see when you're in your cozy cocoon?

"By removing reminders of chores or work from your sightline," advises Sadighi, "you eliminate the dread of a cluttered space and the frustration of feeling like you don't have time to address it."

3. Cocoon yourself

When you're preparing your blanket den, Schultz recommends weighing up your options — literally.

"Look for blankets of varying weights, like a plush waffle or a gauzy muslin," advises Schultz. "This gives you that cocooned, hygge feeling without cranking up your heat and without over-heating.”

For a true hygge hug, consider investing on one of the best weighted blankets. Packed with pockets full of weighted beads, these blankets wrap around the body and apply gentle pressure to alleviate anxiety.

4. Quiet time

42% of respondents said they create a cozy feeling by 'enjoying the quiet' — so it's time to switch off.

With 80% of US adults losing sleep to scrolling, according to the American Academy of Sleep Medicine, utilizing iPhone features such as screen limits and sleep tracking can help you ditch the doom scroll.

So instead of trawling TikTok for sleep tips, indulge in one of our favorite viral trends of 2025; dark showering (or dark bathing.) Dim the lights and allow the warm water to prepare your body for sleep.

5. Soft minimalism

Soft minimalism is set to be one of the biggest bedroom trends of 2026 and it goes hand-in-hand with hygge comfort.

"Soft minimalism is a bedroom trend which focuses on removing clutter and overstimulation and creating spaces geared towards promoting rest and relaxation," says Becky George, our bedding expert.

"This is not limited to selecting a calming wall color or bedding but also includes elements like rugs, curtains, chairs and other soft furnishings," she explains.

And if your wallet is still recovering from the holidays, Becky explains you don't have to break the budget to achieve the look:

"The key is balance and intention, rather than packing your room with all the trending decor items you could find."

Picture the scene: you climb into bed and drift off with ease… only to be wide awake again around 3am. This has been my reality for the last few months.

I’m often then left wide awake in the middle of the night, heart racing and unable to fall back to sleep. I had to find out why this was happening, so I tracked down two sought-after sleep experts to give me some answers...

“Although frustrating, waking up around 3-4am and being unable to fall back asleep is a common problem and may be more frequent in women,” explains behavioral sleep specialist Dr Carleara Weiss, PhD, MS, RN, a Sleep Science Advisor at Aeroflow Sleep.

Here, Dr Weiss, along with Dr. William Lu, MD, a sleep medicine physician and Medical Director at digital sleep clinic Dreem Health, each explain the potential reasons behind these 3am wake ups, plus their advice on how to fall asleep quickly again.

• Read more: I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

Why do I keep waking up at 3am?

As annoying as it is, I know that I’m certainly not alone in waking up at 3am or 4am most days. Being unable to stay asleep all night is a common problem, and there are many different reasons behind it.

“Arousals during sleep can be attributed to various causes,” explains Dr Lu. “These range from underlying issues like hormonal changes due to aging or menopause, or specific sleep disorders such as insomnia or sleep apnea.

"Additionally, environmental factors and lifestyle choices play a significant role,” continues Dr Lu.

“Simple elements like light exposure, noise levels, room temperature, consumption of caffeine or alcohol in the evening, and inconsistent bedtimes can all contribute to those frequent 3-4 am awakenings.”

Let’s take a closer look at some of the most common reasons behind those 3am wake ups...

Insomnia and other underlying sleep issues

Underlying sleep issues can cause you to wake up at 3am. These include insomnia, a disorder characterized by problems falling and staying asleep, as well as waking up at night.

There’s also sleep apnea, characterized by interrupted breathing at night, and nocturia, the repeated need to urinate at night. Parasomnias, such as sleep walking or sleep talking, could also be to blame for your nighttime waking.

If you suspect that you could have an underlying sleep issue, speak to your doctor to get professional advice and to discuss treatment.

External factors

Don’t underestimate how much of an impact noisy neighbors, snoring partners or a blinking light from a charging device can have on your ability to stay asleep all night too.

Brushing up on your sleep hygiene, which means that your bedroom is optimally set up for sleep, is step one. That means ensuring all ambient light is blocked, that your bedroom is the right temperature for sleeping, and it's quiet, too.

In the morning, you want ample light to beat fatigue and regulate your circadian rhythms. The best time to turn the thermostat on in the morning for better sleep is roughly one hour before you wake up, to gently warm you.

Your mattress can also cause you to wake up through the night, so it's worth investing in the best mattress for your body.

Lifestyle choices

Inconsistent bedtimes, late night sugary snacks, caffeine and alcohol consumption can each interfere with an optimal sleep cycle, and ultimately your ability to stay asleep all night.

You might not think that your nightcap, afternoon cappuccino or heavy meal before bed affects your sleep (you have no trouble falling asleep, after all).

However, if you’re partial to the above habits and wonder why you can’t sleep through the night, it’s worth reconsidering your choices. Why not try this easy diet change that can boost sleep quality by 16% in just 24 hours?

Hormonal fluctuations

Both the menopause and perimenopause, which is the stage leading up to menopause, cause fluctuations in hormone levels, which can impact both sleep quality and quantity for women aged 35 and over.

Most notably, a drop in estrogen can make it difficult for women to regulate their temperature at night, which can lead to night sweats and hot flushes. (Investing in one of the best cooling mattresses can help with this.)

A drop in progesterone further disrupts the ability to both fall and stay asleep, while elevated nighttime levels of cortisol can add to difficulties staying asleep and fuelling feelings of anxiety.

Stress and anxiety

Stress and anxiety cause cortisol levels, the hormone responsible for making us feel alert during the day, to rise. Unsurprisingly, being in a heightened state of arousal makes it difficult to fall asleep and stay asleep.

“Waking up with a racing mind, heightened alertness, or worry often signals sleep disturbances related to stress and anxiety,” explains Dr Lu.

Ding ding ding, we have a winner. Waking with a racing heart and a head full of whirring thoughts feels all-too familiar to me.

If that resonates with you too, Dr Lu and Dr Weiss share their tips to falling back to sleep when elevated stress levels have woken you up further down the page.

The culprits behind my 3am wake-ups

For me, my racing heart and quickened breathing indicates that my 3am wakes are caused by stress and anxiety.

As a woman in the 40+ age category, the underlying cause of this could be due to an increase in cortisol, the hormone responsible for our fight or flight response.

During perimenopause, which is the reproductive life stage I'm likely in, rising cortisol levels are exacerbated by a drop in key hormones that are pivotal to sleep quality. These are estrogen and progesterone.

Regardless of the root cause of my underlying anxiety, the result is the same — I’m left wide awake in the middle of the night.

This, explains Dr Weiss, is due to a Cortisol Awakening Response (CAR). “CAR is a natural surge of the hormone cortisol that happens within the first 30-45 minutes after waking,” she explains, noting that cortisol functions as an alarm clock, preparing our bodies for the day by boosting alertness, energy, and focus.

“Although the peak in CAR occurs between 30-45 minutes after awakening, cortisol production begins to increase around 3am to 4am.

"Therefore, people suffering from sleep disorders, such as insomnia or OSA, or mental health issues such as anxiety and depression, may have a heightened cortisol level or be sensitive to its rise, which may cause an early morning awakening,” she explains.

How to tell what's waking you up in the middle of the night

Underlying sleep disorder or stress and anxiety — how can you tell what's keeping you awake at night? "This is a critical question, because daytime symptoms may be similar," explains Dr Weiss, who recommends exploring the symptoms you're experiencing in addition to your 3am wake ups.

"For instance, daytime symptoms such as fatigue, brain fog, irritability, and lack of attention or concentration may be common for a person experiencing nighttime awakenings due to obstructive sleep apnea (OSA) or stress and anxiety," continues the sleep apnea expert.

However, those with OSA will experience different nighttime symptoms to someone with anxiety, such as loud snoring, a dry mouth and coughing.

"They may also have a sore throat and a dry mouth, and sometimes halitosis upon awakening, which does not apply to those experiencing stress and anxiety," explains Dr Weiss.

In addition to staying in tune with your symptoms, Dr Lu recommend thinking about thinking about what is happening in your day to day life. "A recent history of stress in your daily life can further suggest that your nighttime awakenings are stress-related," he explains.

How to fall back asleep when you're awake at 3am

If elevated stress levels are the cause of your nighttime awakenings, both Dr Weiss and Dr Lu agree that the key to falling back to sleep is to regulate your sympathetic nervous system.

"This can be done by keeping lights low and not checking the time, and by slowing your breathing," advises Dr Lu. "If you have a racing mind, counting breaths or silently naming objects can help as well."

What's more, Dr Lu notes that it's important to attempt to lower levels of stress during the day, as well as keeping consistent bedtimes, earlier caffeine cutoffs, and regular movement, which can all lower elevated cortisol levels.

Wide awake at 3am? Here's some of our tried and tested methods to falling back to sleep:

1. Try the 4-7-8 breathing method

The 4-7-8 breathing method was popularized by Dr. Andrew Weil, whose team call it a "perfect, portable stress antidote." To practice the breathing method, you inhale for 4 second, hold the breath for 7 seconds and exhale for 8 seconds.

You can repeat this cycle a further 3-4 more times, noting how your nervous system begins to feel regulated and feeling of anxiety dissipate.

And if you're still stuck in your head, try pairing breathing methods with a guided meditation or sleep story to ease overthinking and help you drift off.

2. Follow the 15 minute rule

Our sleep writer Ruth Jones swears by the 15 minute sleep rule when she's struggling to fall asleep. If after 15 minutes she hasn't fallen asleep, she gets up and does a low-stimulation activity, such as reading or stretching.

This is advice that I've taken on board when I wake up in the middle of the night. If, after a few minutes of doing something relaxing in a different room, I return back to bed once the feeling of anxiety has worn off. Usually, this is enough to help me fall back to sleep.

3. Try cognitive shuffling

Another tried and tested technique to falling back to sleep when you're wide awake at night is the cognitive shuffling method. The sleep technique, developed by Canadian scientist, Dr. Luc P. Beaudoin, involves visualizing seemingly random objects and thoughts.

'Shuffling' your stream of consciousness effectively switches off racing thoughts, which helps to break the cycle of rumination. If you need a steer on where to start, think only of objects beginning with one specific letter.

New year, same old messy bedroom. Surely I'm not the only person wading through piles of clothes on the floor, discarded paperwork and unwrapped Christmas gifts just to get into bed?

If, like me, your bedroom has become a dumping ground in order to keep the rest of your house tidy, you might be wondering what that has to do with sleep. Plenty, says Dr Nona Kocher, MDH, MD, a board certified psychiatrist at quintessence psychiatry.

"Mess can make your body feel anxious even when your mind is not actively thinking about it," she explains. "Your eyes are scanning, your brain is subconsciously clocking what is out of place, and that constant input is wearing on the nervous system."

Here, a professional organizer shares her tips to decluttering your bedroom today for better sleep hygiene...

• Read more: I had no idea my cluttered bedroom was adding to my nighttime anxiety and 3 a.m wake ups — a board-certified sleep doctor explains why

Meet the experts

What is the link between clutter and sleep quality?

Before we get to the nitty gritty of actually tidying up, let's first remind ourselves of why we're doing it — the impact clutter can have on our sleep quality.

"The bedroom should be the one place where your nervous system is allowed to let down," explains Dr Kocher.

"However, when it’s scattered with piles of clothes, stacks of papers, half-finished projects or visual chaos, the brain doesn’t interpret that as 'resting.' It interprets that as 'unfinished business," she continues. "Clutter promotes a low-grade state of alertness."

If you think you can simply step over your 'floordrobe' and brush paperwork aside before crawling into bed and falling into a deep and restful sleep, think again. Clutter in your bedroom can make it difficult to both fall and stay asleep, says Dr Kocher.

"Even if you’re not consciously thinking about the clothes, or the bills, or the emails, your mind is keeping score of what needs to be done," explains the psychiatrist.

"And that background chatter keeps your cortisol a little bit higher than it needs to be for sleep, which means it’s harder to fall asleep, and easier to wake at night."

OK, consider me motivated to tidy up my bedroom. Where do I start?

5 steps to decluttering your bedroom for better sleep

If clutter and mess has built up over a long period of time, decluttering can feel like an insurmountable task. But start small, start simple... just start.

“The method I follow to decluttering and organizing is to keep it REAL simple,” explains Meghan Cocchiaro, a Certified Professional Organizer.. In this instance, REAL is an acronym for:

Remove the items (while sorting)
Edit them (decide if you are keeping it)
Assign a home for them (within your bedroom or elsewhere in your home)
Label the bins or shelves where the items you decide to keep will ultimately live

“The entire goal of organizing is to always first declutter so you are only keeping and then storing items you actually need, want or love so that the junk that you don't want isn't getting in the way of what you do need to access," she explains.

And with that, grab yourself a trash can because here are Meghan's 5 steps to decluttering your bedroom.

Step 1: Gather the trash

As we have established, starting is hard. So let's kick off with an easy win — the trash.

"Have a trash bin ready in the room with you as you will find obvious trash while sorting," advises Meghan.

"Crumpled receipts, clothing tags, random broken pieces and empty packaging to food or personal hygiene products (like a nearly empty tube of lotion)."

Once you start to see the progress of clearing out the trash, you'll (hopefully) feel motivated to continue.

Step 2: Gather the items that don't belong

"My advice to anyone starting to tackle a bedroom decluttering project, is to start by gathering all of the things that are 'out' and visible in the bedroom and sort them into piles," says Meghan.

This means things you see on countertops, dressers and nightstands, as well as the floor. Basically, zone in on the items that are out of place in your bedroom.

Step 3. Sort into categories

Now that you've identified the alien items in your bedroom, it's time to start placing them into piles of the same category, using empty boxes or baskets if you have any handy. It's worth having a bag or box available for items that you would like to donate.

"You want to group 'like with like', which means gathering clothing together, jewelry, eyeglasses and accessories, bedding items, books and journals, paperwork, candles and scents, personal hygiene products and so on," says Meghan.

Step 4. Address the sorted piles

Now that you have your categories of items, it's time to put them where they belong.

"After you have sorted into these piles, go through each pile and put it away if it has a home in your bedroom," says Meghan.

For example, the closet for clothes and shoes, drawers for more clothes or linens and the bathroom for towels and products.

If the items don't belong in your bedroom at all, remove them. "Move dirty clothes to the hamper. Move any kitchenware like used mugs or a forgotten plate from a late night snack right to the kitchen sink," says the professional organizer.

Step 5. Repeat the process in storage areas

As you've started with the items in your bedroom that were 'out', it should be looking in pretty good shape. Now it's time to look at what you've got tucked away in storage areas, such as dressers and nightstands, and repeat the process.

"Empty them one by one, sort them into 'like' categories, and downsize or move them out of the room if necessary," says Meghan. "Then you can move into your closet, and your bathroom, each done separately following the same process, keeping it REAL simple."

Remember, you don't have to sort through all of your storage in one hit — everything you do is progress.

Tips for bedroom decluttering success

• Tackle your clothes separately. "If you have clothing that you no longer wear or want, donate it," says Meghan. "If you're unsure of clothing, save clothing for a category to declutter all by itself."
• Address the big things first "Paperwork and memories take a lot of time, so you want to tackle the bigger physical stuff first before getting stuck on the nitty gritty detailed stuff," says Meghan.
• Take it slow if you need to. "Mess causes stress and stress makes it harder to take action, so the cycle keeps spinning," explains Dr Kocher. "The solution isn’t usually some big overhaul but contained, small resets. One drawer. One surface. Enough order to reassure your nervous system that things can feel manageable."
• Change your daily habits. It takes a change in your daily habits to keep your bedroom tidy after a big declutter, acknowledges Meghan. Making your bed every day, keeping your bedside table clear, and addressing dirty and clean laundry piles will help keep your bedroom optimal for sleeping.

I've always thought that insomnia has one root cause and, once that cause is eliminated, there'll be no more restless nights.

So, when I experienced a bout of insomnia while staying with my family over Christmastime, I kept searching for what the problem was so I could fix it and get some rest.

At first, I chalked it up to the first night effect, but even on the last morning of my 10-day stay, I found I was waking up with a groggy feeling.

So, to figure out why I had such a hard time sleeping away, I decided to get in touch with three sleep experts: Denise Iordache, sleep therapist and founder of JoySpace Therapy; Dr Lindsay Browning, a sleep expert at Trouble Sleeping; and Dr Seeta Shah, a sleep expert at Panda London.

Here are the five things they think was behind my insomnia, and how this insight shaped my view of sleep.

What I found out about insomnia from my holiday stay...

Insomnia doesn't just appear out of thin air; there's always a reason behind it . Hormonal changes, diet, caffeine consumption and even the time of year can play a huge role in your sleep schedule.

When I asked sleep experts why I had insomnia staying at my family's house for the holidays, I was hoping their answers would uncover the source so I could eliminate it fast.

Instead, they made me realise how complex sleep really is, and a lack of it is usually down to a combo of issues rather than just one.

Here are the five things that contributed to my insomnia, and how they worked together to form my trouble sleeping.

Five reasons why I had insomnia

1. Sleeping on a bed higher than my own

In my day-to-day life, I sleep on a low-profile platform bed frame, just 13.5" off the ground.

However, when returning to my childhood bedroom, I found that my bed had been replaced by my sister's old bed frame.

The frame has a storage compartment underneath, which raised me almost a foot higher than my own bed in my apartment. And this, according to Dr Shah, can trigger a disorienting feeling.

"Sleeping on a bed that is higher than what you’re accustomed to can subtly affect sleep, especially in the first few nights," explains the medical expert.

"A higher bed can change your sense of spatial orientation and balance, which may increase alertness when getting in and out of bed. For some people, this unfamiliar height can trigger mild anxiety or a feeling of instability, leading to lighter or more fragmented sleep. "

2. Sleeping on a different mattress

In my home, I sleep on the EGOHOME Black 12" Memory Foam Mattress, a 12" tall all-foam bed that supports me in all sleep positions (it's also one of the best cheap mattresses you can buy).

However, when visiting family, I slept on an 8" mattress with a traditional innerspring design, and the difference was palpable.

I also found myself waking up with aches and pain in my lower back, calves and ankles.

"It is important to have a mattress that supports your sleeping style, allowing your spine to maintain a neutral position," explains Dr Browning.

"If the mattress you are on is much harder or softer than the one you are used to, this can affect spinal alignment making you feel uncomfortable in bed, disrupting sleep."

Iordache also says it may be the unfamiliarity of a new mattress that creates physical discomfort. "Your body has a physical ‘memory’ of your mattress at home, its pressure points, firmness, and how it absorbs heat" she tells me. "Moving to a different mattress, even a high-quality one, creates a sensory mismatch."

3. Change in dinner time

I am a huge fan of intermittent fasting for sleep and find that an early dinner help my sleep immensely.

However, when visiting a family for a holiday or event, I find that I'm unable to sustain that lifestyle choice.

Family dinners, dining out, and social snacking mean I have to adapt to others' eating schedule and habits, and that can have a negative impact on sleep.

"Our circadian rhythm is primarily influenced by light but it is also affected by other factors such as activity, temperature and meal timing," Dr Browning explains.

"Eating too late can cause sleeping problems because large or particularly rich meals too close to bedtime can increase body temperature as well as causing gastric issues."

Increased body temperature was something I definitely found to be true, and Dr Browning says this rise can go against the body's natural sleep signals.

"In the evening, there is a typical drop in core body temperature of around 33.8°F," the insomnia expert tells me. "This helps with sleep onset, and eating too close to bedtime can interfere with this drop in temperature."

4. Increased socialising

I am not a social butterfly, and find that after work or events, I need time to recharge my social batteries.

During the festive period or when visiting my hometown, I find that I have to be a little more switched on when reconnecting with ones I haven't seen in a long time, which often meant I fell back into my bedtime revenge procrastination when I finally got time to myself.

According to Dr Shah, even positive social interactions can keep the brain in a more alert state, reducing the ability to wind down efficiently before sleep.

"Increased socialising often leads to later bedtimes, greater cognitive stimulation, and elevated stress or excitement levels, all of which can delay sleep onset," says the sleep expert.

"Social activities may also involve caffeine, alcohol, or screen exposure, which further suppress melatonin and disrupt sleep architecture."

5. Change in environment

Just to be clear: I love my family and they were welcoming, so a frosty or hostile home wasn't the problem.

However, I did find myself being hypnotized by childhood bedroom and reverting back to my teenage self — and my old teenage sleep patterns. Among them were oversleeping and being a night owl.

"When you step into your childhood bedroom, you may subconsciously slip into teenage sleep patterns, which often involve staying up later and sleeping in, says Iordache.

"If that room isn't currently associated with your adult routine of productivity and structured rest, your internal clock may lose its anchor, leading to the erratic schedule you may have experienced in the past.”

You've sifted through the mattress jargon, read all the reviews, maybe even chatted with an AI help bot, everything possible to ensure you invested in the best mattress for your sleep needs.

But now the new bed is home and something just doesn't seem right. Maybe you've started tossing and turning or you're waking up coated in sweat, even though it's the middle of winter.

As a mattress tester (yes, really), I've suffered through a fair few mattress break-ins. Below I'll share my top tips for speeding up the mattress adjustment period, plus how to recognize when a bed is wrong for you. And what you can do when you've tried it all and you still can't sleep.

5 signs you bought the wrong mattress

A few bad nights or the wrong mattress? It takes around three weeks for your body to adjust to a new sleep surface but if you're experiencing any of these problems, it might be a sign your mattress isn't right for you.

• You toss and turn when you get into bed: If it takes a while to find a comfortable way to lie, the mattress might not be compatible with your sleep position or body type.
• You've started waking up in the night: Brief late night wake ups are common but if you often find yourself restless at 3am, the mattress might not be supporting deep, restorative sleep.
• You wake up with aches and pains: Suddenly starting each morning with an aching shoulder or painful hip? Your new mattress could lack the support or cushioning you need.
• You wake up sweating: An unexpected influx of night sweats is a strong indicator your mattress doesn't have the air flow you require.
• Your partner's movements have started driving you up the wall: Motion isolation helps deaden movement so if you can feel your partner's every twitch, it's a sign you need a less bouncy mattress.

3 ways to quickly break in a new mattress

Here's the secret: your brand new mattress is rarely going to feel like the bed you read about online, or even the one you tested in-store. The box-fresh materials need to be broken in.

But that doesn't mean you just have to put up with bad sleep. Here are my (tested and recommended) tips to break in your new mattress...

1. Jump on the bed

Pressure, typically from the human body, causes a mattress to soften and it happens naturally as you sleep. However, you can accelerate the timeline by giving into your inner child.

Yes, it’s time to jump on the bed.

Jumping involves regular application and removal of pressure, which in turn softens the comfort layers of your mattress.

Of course, you want to avoid anything too athletic that might cause damage or void the mattress warranty. So no cannonballing.

Alternatively, spend more time on the mattress. Read, watch television, even eat lunch, all while tucked up in bed. (But avoid relaxing on the mattress in the hours before sleep, as too much bed rotting makes it hard to drift off.)

2. Play with the temperature

Memory foam responds to temperature, softening under the application of heat. When breaking in a mattress, you can use this to your advantage.

Try turning up the heat in the bedroom during the day, moving your bed closer to the vents, or placing a space heater near to the mattress (although you should never fall asleep with a space heater running.)

We recommend an optimal bedroom temperature of 65 to 70°F. When breaking in your mattress, opt for the upper end of that scale.

3. Try a mattress topper

Typically measuring between two and four inches thick, mattress toppers essentially add extra comfort layers to your mattress.

In most cases toppers are used to soften a firm bed (or enhance the cushioning of an old mattress.) However, specialist toppers come with features to boost temperature regulation, improve motion isolation, and even firm up a too-soft bed.

A topper can be a permanent addition to your mattress but it might also be a stopgap — a comfort boost while you break the bed in.

Our guide to the best mattress toppers has a choice for every bed, tested by experts.

Next steps if you still don't like your new mattress

You've given it your best shot (and waited three weeks, roughly the time it takes your body to adjust to a new bed) and you're still not happy. In that case, it's time to explore your sleep trial.

Most mattresses sold online come with a sleep trial. During the trial you can use the bed at-home, with the promise of a refund if you decide it isn't right for you.

A standard mattress trial lasts 100 nights. So even if you shopped the earliest Black Friday sales, you should still be in your trial period. That means you can probably claim a refund.

However, sleep brands will often try to make things right with your current bed before offering a refund. You're likely to be offered these three options:

A comfort add-on
If your bed is good but not quite right, a sleep brand might offer a (free) topper or mattress pad, to make minor comfort adjustments without the hassle of a refund.

An exchange
Brands with a selection of mattresses will sometimes encourage an exchange. For example, if you hate the bounciness of your new hybrid, you might be able to switch to an all-foam model (paying any extra.)

This option is ideal if you’re happy with the overall quality of the mattress (and the customer service) but the feel wasn’t right for you.

A return
Sometimes all you can do is get rid of the bed and start again. A 'risk-free' trial comes with free refunds but some brands charge a processing fee. This fee can range from $20 to $200, so check the small print.

Be aware that your mattress should be in good condition if you want to return it. (Hence the ‘no cannonballing’ rule earlier.)

My mattress didn't come with a trial — what can I do?

Mattress trials are common but not guaranteed. For example, budget beds sold by third-party retailers often skip the trial period, while final sale mattresses can often only be returned if there's a manufacturing fault.

In this case, the best option is to try a mattress topper and see if it can fix the problem.

If you're still unhappy, check out our guide to disposing of a mattress.

Expert tips for getting the right mattress next time

Like I said, mattress shopping is tough, even for the experts — sometimes a mattress that sounds great online delivers a totally unexpected feel when we start testing in our Sleep Lab.

The best way to get it right is to read reviews, including detailed professional reviews and comments from consumers. While comfort is subjective, a wide range of reviews will give you the best overview of the product.

Beyond that, there are several key elements to consider when buying a mattress:

• What position do you sleep in? The best mattresses for side sleepers are cushioned at the shoulders and hips. Stomach and back sleepers benefit from firmer support in the lumbar region.
• What’s your body type? Lightweight people typically prefer a softer bed, while the best mattresses for bigger builds tend to be firm. That's because firmness is subjective and heavily influenced by body type.
• Do you sleep hot? Then you’ll need one of the best cooling mattresses to keep you a comfortable temperature all night long.
• Do you share a bed? If your partner’s tossing keeps waking you up, you’ll need a mattress with good motion isolation. The best memory foam mattresses tend to excel here.
• Do you sit on the side of the mattress? Strong edge support allows you to sit, lie and press against the perimeter of the bed.
• Do you want a 'bounce' or 'hug'? Spring mattresses, like the the best hybrid mattresses, have a bouncier finish, while all-foam beds have a deadened effect, often compared to a 'hug.'