Luckily, I discovered a quick fix that was not only cheap but totally free — and it was hidden away on my iPhone all along. Yes, there are plenty of free iPhone sleep apps you can download, but this setting requires no sign-ups, memberships, or subscription fees. In fact, it's already on your iPhone.

Here's how I used this free iPhone feature to stop waking up at 3 a.m. Plus, sleep experts (including a psychologist and neurologist) explain why it works and how you can use it to suit your own sleep needs.

The iPhone feature that stops my 3 a.m. wake ups

I'm an incredibly light sleeper, meaning I get jolted awake by even the slightest sound. From a creaking door to a TV playing in the next room, any break in the silence (no matter how brief or quiet) can fragment my sleep and leave me awake at 3 a.m.

Usually, I use the best sleep earbuds or my trusty Loop Quiet 2 earplugs, but I had to give my ear canals a break after I tested a pair of chunky ANC earbuds that were, in hindsight, way too big for a prolonged period of time.

So, I had to find another way to block out noise that wouldn't cause further irritation to my ears, and that's when I discovered the free iPhone feature.

The Background Sounds setting on my iPhone is specifically designed to play background sounds to mask unwanted environmental noise. Along with providing a coping mechanism for those who experience tinnitus, it also minimises nocturnal distractions for light sleepers.

This isn't my first brush with noise-masking sounds, as I tested and loved the LectroFan Evo White Noise Machine. However, a recent move meant I had to jettison the white noise machine (along with the myriad other sleep products I've tested and couldn't take with me).

What makes this feature so great is that it's free, always easily accessible for iPhone users, and provides a variety of background sounds that are not just limited to fan sounds. This includes balanced noise (white noise), bright noise (pink noise), dark noise (brown noise), and nature sounds such as ocean waves, crackling fire, rainfall, streams, and even a plane.

You may be wondering why I like these background sounds so much when I stated above that I need peace and quiet to sleep. However, when silence isn't available, a continuous and consistent sound is the next best thing.

"The best sound for sleep is usually one that feels steady and non-intrusive while gently masking environmental noise," explains board-certified neurologist Dr. Lynette Gogol. "The key factor is whether the sound masks environmental disturbances without drawing attention to itself."

How to set up and choose Background Sounds for sleep

Accessing the iPhone feature is simple. Just go to your Settings app, and scroll down to find Accessibility. Select Audio & Visual, and from there you can find Background Sounds.

Toggle this feature on and click Sound to see a full menu of different background sounds. Select the one you prefer.

After you pick the best sound for your sleep, you can then adjust the volume and even set a timer. Just select Stop Sounds with a Timer and toggle the timer on. You can either set the timer so the background stops at a specific time (for example, 6 a.m. to coincide with your wake-up alarm) or after a certain amount of time (for example, two hours after it begins).

While you can play the background sounds from your iPhone's speaker, you may want to play it through one of the best Bluetooth speakers or another device with a built-in speaker. Alternatively, you can play it through sleep-friendly earbuds for private listening. I like to play it through my Jabees Peace Duo Pillow Speaker.

"If a sound machine is used, the volume should remain modest," advises Dr. Gogol. "The goal is gentle masking of environmental noise rather than filling the room with sound."

There's no right background sound to pick; you simply choose the one that you find the most soothing distraction-minimizing.

"White noise is best if you need to mask a variety of background noises to sleep better, including unpredictable or loud sounds," says psychologist and Chief Clinical Officer at Calm, Dr. Chris Mosunic.

The psychologist also says that pink noise is best for those who prefer a "more natural and balanced sound", while brown noise is best for easing nighttime anxiety or masking low-frequency sounds such as traffic.

"Natural sound elements, such as ocean waves, can help create a peaceful, relaxing mental space," recommends Dr. Mosunic.

How does background sound promote sleep?

Dr. Mosunic says that background sounds make it "easier to fall asleep and stay asleep throughout the night" by making you feel calmer.

"Consistent sound can help reduce stress and promote relaxation," he says.

While Dr. Dan Berlau says high-quality evidence shows silence is best for sleep, the professor also explains that continuous background noises, like white or pink noise, can help many people by masking environmental interruptions.

"Neutral, continuous broadband sounds like white noise can help by masking intermittent disruptive noise, and some small studies have found reductions in sleep onset latency or self-reported sleep quality in settings with high ambient noise," says Dr Berlau.

"Laboratory studies show that precisely timed pink-noise pulses can enhance slow-wave activity, also called deep sleep, under controlled conditions," adds Dr. Gogol.

3 top-rated products for masking and blocking sound

With the new Amazon Echo Time, the company is reviving the look of the original Echo Spot, packing a circular touchscreen into an orb-like smart speaker, in the hopes that it can reclaim an *ahem* spot on your nightstand.

Price and release date

The Echo Time goes on sale today (Oct. 28) for $199.99. You can get it in Graphite, Glacier White, and Coral Pink. Amazon also sells matching adjustable stands for $39.

Like other Echo devices, there's a kid's version of the Echo Time that costs $209, and includes a one-year subscription to Amazon Kids+. The Amazon Kids Echo Time comes in Galactic Grape and Cosmic Lime.

A customizable clock face

The standout feature of the Echo Time is the 3.2-inch display; the Time comes with hundreds of clock faces, all of which are customizable. Among the faces are ones for sports teams as well as other licensed properties like Harry Potter and the DC Universe.

The Echo Time's display also changes throughout the day, so as better to incorporate your natural cycles; it slowly brightens in the morning, and at night it dims automatically and reduces is blue light output to help you fall asleep more easily.

A smarter alarm

Similar to its newer Echo smart speakers, the Echo Time has Amazon's Omnisense sensor array, which can detect things such as presence and temperature, along with an ultrasound sensor to monitor for breathing.

Alexa+ uses these sensors to monitor your sleep, and can then adjust your desired wake-up time from 10 to 60 minutes, tailoring it for what it thinks is the optimal time to get you out of bed.

If you have other smart home devices, you can also add them to your wakeup routine, such as having a bedside light slowly turn on.

At $199, the Echo Time isn't cheap; the current Echo Spot costs half as much, and also serves its function well, and you get all the same Alexa+ functionality — it even acts as an Eero Wi-Fi extender. However, the Echo Time could appeal to those who want something that can better monitor their sleep, and make sure they wake up at the right time.

More from Tom's Guide

• I went hands-on with the new Amazon Echo Show 16, and it looks like the most complete smart display yet
• I can't believe it took Amazon this long to come out with an Alexa Photo Frame
• Amazon just updated the Echo Dot, but it's no longer the bargain it once was

I asked the experts what was happening and they made a simple suggestion: start opening the window. This two second hack lets out carbon dioxide, stale air and excess moisture and lets in the fresh, clean air that's necessary to sleep.

Yes, open windows also cool down your bedroom but as the experts explain, that's a good thing when you're trying to sleep. So grab a blanket, prop open the window, and discover why this quick habit is your key to good sleep this fall and winter.

The 2-second task that will help you sleep better

“It may sound counterintuitive in the cold nights of winter, but opening your bedroom windows is important for your health, your sleep quality and your hygiene," explains Dr. Hana Patel, NHS GP and resident sleep expert for Time4Sleep.

A sealed room keeps in warmth, which is what you want on a cold day. But it also traps moisture, air pollutants such as VOCs and CO₂, and allergens like mold, which thrive in humid conditions.

Warm, stuffy rooms also disrupt the natural cycle of your body clock, which expects a cooler feel at bedtime. This can leave you struggling to fall asleep or waking up at 3 a.m.

“Open your windows for a couple of hours in the morning once you get up," advises Dr. Patel. "This helps to ventilate the room and improve air quality, bringing in fresh air and reducing condensation."

If that sounds horribly chilly to you, Dr. Hussain Ahmad suggests a shorter timeframe of "10 to 15 minutes before you go to bed." Alternatively, using trickle vents can create continuous airflow without the sudden blast of cold.

Why opening your window can help you sleep better (even in winter)

1. Reduces CO2 build-up

As we breathe out, we release carbon dioxide (CO₂) into the air. When the doors and windows are closed, carbon dioxide levels build-up.

"Research suggests better-ventilated bedrooms with lower levels of carbon dioxide are associated with better sleep quality and feeling less tired and sleepy the following day," explains Dr. Ahmad.

It's thought that high levels of CO₂ increase breathing stress. This extra work keeps your body in a lighter, more easily-disrupted sleep stage.

Dr. Hanul Bhandari, MD, agrees. "A field study of 40 bedrooms found that opening a window lowered carbon dioxide, volatile organic compounds and particulate matter, while both measured and perceived sleep quality improved."

2. Lowers the temperature before bed

As we edge closer to winter, you're probably shutting the windows so warm air stays in. But before bed, you want that stuffy air heading out.

"Your core body temperature needs to lower slightly as you fall asleep, which can become harder if a room is stuffy or too hot," says Dr. Ahmad. He advises a room temperature of 60 to 65 °F (16 to 18°C.)

This temperature drop helps support your circadian rhythm by mimicking the conditions of day to night. When your bedroom is too warm at night, your internal clock misses a vital signal for sleep.

To keep your bedroom on the comfortable side of chill, stick to a brief window opening. Dr. Patel warns against sleeping in a room too cold, as this can lead to "chest infections and cold-related illnesses, especially for vulnerable people."

3. Helps get rid of allergens and mold

Breathing releases moisture into the air, which, alongside condensation from warm air on cold windows, can lead to damp in your sealed room.

"This moisture can cause black mold to grow around the windows if it is not removed, which can pose a health risk," explains Dr. Patel. The moisture can also settle into the bed, potentially leading to mattress mold.

“Pulling back your bed covers while the windows are open also helps to air your bedding, improving your sleep hygiene by allowing moisture and humidity caused by your body heat overnight to escape in the morning," Dr. Patel advises.

And it's not just mold that thrives in the damp. Professor George Du Toit, Co-Founding Director and Professor of Paediatric Allergy at the Allergy Centre of Excellence (ACE) explained that dust mites also love humid conditions, while closed windows trap in dust mite allergens.

He advises keeping humidity levels low through the use of "dehumidifiers, extractor fans, and adequate ventilation."

In collaboration with retailer M&S, Dr. Gareth Nye, Biomedical Sciences lecturer at the University of Salford, has shared why this weekend is your final chance to give your pillows, duvets, and blankets a thorough clean.

"The changing of the seasons is the perfect trigger for this chore. I highly recommend washing your duvet at the end of the summer," he urges. Here's how to give your bedding a fall reset plus the health risks that can occur when you leave summer sweat festering in your winter sleep space.

Why your bedding needs to be washed this weekend

We all know that our bed sheets and pillowcases need to be washed often to maintain good sleep hygiene, but our duvets, pillow inserts, and blankets are often overlooked on laundry day.

It's true that these bulkier bedding items don't need to be washed as frequently as sheet sets, but Dr. Nye still recommends washing them at least twice a year.

“A good rule of thumb is to wash pillow inserts every 3 to 6 months and duvet inserts every 6 to 12 months," he advises.

But why is the end of summer such as a good time to wash them?

"Washing your bedding in the autumn months strips out the accumulated summer sweat and dead skin before it sits in storage or on your bed for the winter," shares the health expert.

Dr. Nye describes your bed as a "micro-ecosystem", and if pillows and duvets aren't washed after summer sweat, oils, dead skin cells, and bacteria have built up, it can pose risks to sleep and overall health.

"If duvet and pillow inserts are not washed, there are many things that can grow,” he warns.

The microscopic life forms using sweat-filled bedding as a "warm, nutrient-rich environment" include dust mites, fungi and mold. In fact, research shows that a typical pillow can harbor up to 16 different species of fungi.

And it's not just gross to think about — it directly impacts your health. "The inhalation of dust mite droppings and fungal spores triggers allergic rhinitis and asthma, leading to interrupted sleep, morning congestion, and chronic coughing," warns Dr. Nye.

Plus, drying duvets and pillows is notoriously time consuming. Get them washed now before the coldest, dampest weather sets in.

How to wash pillows, duvets, and blankets

If you're wondering how you can prevent germs from building up on your bedding, there are plenty of simple ways to keep things clean.

"Some advice which may prevent build-up is flipping duvets and pillows regularly and holding off making the bed first thing in the morning to prevent moisture retention,” suggests Dr. Nye.

However, before preventing further build-up, the first thing to do is get rid of the allergens that have already accumulated on your pillows, duvets, and blankets. Here's how...

1. How to wash a pillow

When washing a pillow, the first things you should do is check its care label. Following its care label will ensure you aren't trying any cleaning methods that will damage the inner materials.

For example, while synthetic and feather pillows can be put in the washing machine, pillows made of foam should be hand washed. To find out how to properly care for your pillow, visit our how to wash a pillow guide. Alternatively, you can read our more specific guides on how to wash a memory foam pillow or how to wash a down pillow.

To remove yellow pillow stains, you can also try the hydrogen peroxide pillow cleaning method. I use a simple 3% hydrogen peroxide mix, spray it on the pillow stain, leave it set for 30 minutes, scrub with an old toothbrush, and then wash following the pillow's care instructions.

2. How to wash a duvet

Let's face it: washing a duvet (or any kind of big comforter) is hard. Duvets are bulky things which is why it's a relief that we don't have to wash them as often as our other bedding. But they still need a deep clean every fall.

A good rule of thumb is to put it in the washing machine separately from other bedding and on a cold wash cycle. Remember to check the care label to see if it can be put in the washing machine first, however. You can find out more with our guide on how to wash comforters and duvets.

3. How to wash a blanket

Blankets are much thinner than duvets and pillows, so tend to be easier to clean. Simply check the care label for the most effective way to clean your blanket.

That being said, weighted blankets are a whole different ball game. They're much bulkier than lightweight blankets used in the summer, so if you want to give your weighted blanket a refresh after being stored away for a year, read our guide on how to wash a weighted blanket to keep it in top condition.

The one step you shouldn't miss...

No matter which method you choose to wash your bedding, there's one step you can't skip: making sure your bedding is thoroughly dry before using it (or putting it away for winter). This is essential as fungi and mold "thrives in damp, dark environments", according to Dr. Nye.

If your bedding item is dryer-friendly, use a hot spin and ensure it's fully dry. If not, repeat this step.

If you can't place it in the dryer, use a dehumidifier or place it on a clothesline during warmer and dryer autumnal days. That's why this weekend is the perfect time; before the clock change when we still have some daylight in the afternoon.

How often do you need to wash your sheets in winter?

You need to wash your bed sheets at least once a week, and that's no different in the wintertime. You're still sweating and shedding skin, even when it's cold.

Plus, winter is prime cold and flu season, so you may actually have to wash your bedding more often. In fact, you need to wash bedding every one to two days when you're sick.

A 2026 survey published in PLOS Medicine analyzed data from over 95,000 people wearing a sleep trackers. The researchers linked increased amounts of Rapid Eye Movement (REM) sleep with a lower risk of 83 conditions, including heart failure and dementia.

You might overlook REM in favor of juicier metrics like deep sleep and 3 a.m. wake ups, but this sleep stage is essential for your wellbeing. We asked sleep experts Dr. Hana Patel and Dr. Hanul Bhandari, what we need to know about REM sleep, including how to get more of it.

What is REM sleep — and why do you need it?

“REM sleep, (Rapid Eye Movement), is the fourth and final stage of sleep," explains Dr. Patel, NHS GP and resident sleep expert for Time4Sleep. "While this stage tends to be best known for vivid dreaming, it’s also essential for brain development, memory, and emotional regulation."

"REM sleep is characterized by abundant rapid eye movements, high-frequency EEG signals similar to those during alert waking periods, and other polysomnographic indicators," explains Dr. Bhandari, MD.

REM should account for 20-25% of your sleep, or around 90 to 120 minutes (assuming a seven hour total sleep time.) But REM sleep often gets cut short because of when it occurs in your sleep cycle.

"The length of REM stages can last for different durations but the periods increase as the night progresses," explains Dr. Bhandari. "As the sleep progresses through the night, a greater fraction of each cycle is spent in REM sleep."

That means waking up early cuts down time in REM.

Dr. Patel warns this disruption is associated with a worse mood and can contribute to "chronic stress, anxiety, and depression."

Dr. Bhandari also notes that studies have linked a lack of REM sleep to "higher mortality." However, he adds that increasing the amount of time spent in the REM stage isn't a simple fix for a longer life — your sleep is more complex than that.

How to find REM sleep on your sleep tracker

Most of the best sleep trackers divide sleep into three key stages: light sleep (or core sleep), REM sleep, and deep sleep. How long you spent in each stage and overall sleep duration are typically combined to create your sleep score.

Dr. Patel explains that REM sleep is characterized by "increased brain activity, darting eye movements, limited muscle movement, and fluctuating heart and respiration rates." It's these metrics your sleep tracker observes and uses to determine when you're in that REM stage.

You can typically see your REM sleep in two ways. First, as a graph, which shows when in the night REM sleep occurred. This helps you understand if you're waking up before the increased REM associated with the latter stages of sleep (and if your alarm is blaring you awake in REM stage.)

Second, you can view it as a duration, combining all the different moments of REM sleep during the night. It's an easy way to see if you racked up enough REM sleep, and to compare it to other sleep stages.

How to get more REM sleep

If your sleep tracker is putting your REM sleep in the red, it's time for a sleep quality audit.

“To increase REM sleep, you’ll need to increase your overall sleep duration, explains Dr. Patel. "The NHS recommends that the average adult needs seven to nine hours of sleep every night."

"Start by protecting the latter part of the sleep period," adds Dr. Bhandari, "because REM sleep becomes more concentrated as the night progresses."

Both recommend practicing good sleep hygiene, to help you stay asleep for longer and avoid the 3 a.m. wake ups that can cut your sleep cycles short.

• "Keep regular waking times and bedtimes," says Dr. Patel. Dr. Bhandari explains this helps "promote a stronger sleep-wake cycle," which can increase your overall sleep duration.
• "Try to work out exactly how much sleep you need," Dr. Patel recommends, "so you can sleep enough so as not to need an alarm clock to wake in the morning."
• "Maintain a comfortable, quiet sleeping environment at the right temperature," advises Dr. Patel. Our best mattress guide can help you get started.
• "Avoid caffeine in the afternoon and keep the amount low in the morning," says Dr. Patel. She also recommends cutting out alcohol before bed.
• "Practice psychological relaxation techniques prior to sleep," says Dr. Patel. Guided sleep meditations are an accessible option.

According to my Apple Watch 12, deep sleep makes up around 23% of my nightly sleep on average, which is already in the upper tier. However, I'm still dealing with stress-fuelled 3 a.m. wake-ups, and because deep sleep is associated with a higher tolerance to stress, I've been wondering if more deep sleep is the answer to helping me sleep through the night.

To test this, I've adopted a new, simple 10-minute daily habit that science says can help you get more deep sleep. After just 6 days this habit has helped me go from 23% to 28% deep sleep (roughly an extra 38 minutes) a night.

The habit? Daily exercise. In fact, a study by the University of Texas indicates that getting as little as 10 minutes of moderate to vigorous exercise per day could help you get more deep sleep.

Here Dr. Jeffrey Durmer, a neuroscientist, neurologist, and sleep medicine physician explains how it works and why you should try it if you keep waking up through the night.

• Read more: My 3 a.m. wake-ups stopped when I started testing this pebble shaped device — here's why and how it works

The daily habit helping me get more deep sleep

At first, I started a daily exercise regime by accident. Walking my son to school four times a week is a 30 minute leisurely round trip through a beautiful wooded valley, or a 15 minute white-knuckle cycle ride that leaves me gasping for air on the uphill leg. Guess which one he prefers.

Once he went back to school in September, our twice-daily cycle ride commenced. And, in a way, I was happy to get the workout. I know I should make time for exercise, but I rarely do — so this felt like a routine I could stick to. Not that I had much of a choice.

However, I soon noticed that these short bursts of exercise were having a positive impact on my sleep. Falling and staying asleep is something that I can struggle with, but I found myself feeling ready for sleep come bedtime and, occasionally, waking up feeling more refreshed than usual.

When I read the study this week that linked a minimum of 10 minutes of daily exercise to longer time spent in deeper sleep, I wanted to compare that to my own experience.

I track my sleep with an Apple Watch, so I was able to see that, compared to a sedentary period in August before starting my daily exercise regime, my time spent in deep sleep had increased by 5% on average.

That sounds like a paltry amount, but for me 5% equates to an extra 38 minutes of deep sleep per night. According to Dr. Durmer, there's a good reason why I — someone who previously rarely exercised — had such a significant uptick in time spent in deep sleep.

"This study shows that even a small amount of exercise can increase deep non-REM sleep, the stage that drives much of the brain and body’s restoration," explains Dr. Durmer, Chief Medical Officer of Happy Health.

"People who don’t usually exercise may see an especially strong effect, because even a short and intense workout raises their adenosine levels beyond what they normally experience."

How 10 minutes of daily exercise helps you get more deep sleep

"Exercise and sleep have a two-way, virtuous relationship: better sleep improves performance, and regular exercise improves sleep," explains Dr. Durmer, who works with elite athletes to help them sleep better in order to unlock better physical performance.

Here, we take a closer look at how regular exercise can help increase the time spent in deep sleep.

1. It increases your 'hunger' or drive for sleep

From the moment we wake up, our sleep pressure begins to build, enabling us to fall asleep at the right time.

Also referred to as our homeostatic sleep dive or sleep hunger, sleep pressure is largely dictated by a neurotransmitter called adenosine.

"When we exercise, our bodies burn ATP, our main energy source, and that releases adenosine," says Dr. Durmer.

"Adenosine naturally builds up over the day, and as it accumulates in the brain, it activates receptors that make us sleepy. Exercise speeds up that build-up, which helps us fall asleep.

"As exercise becomes a habit, it strengthens both the daily adenosine cycle and the regularity of sleep and wake times, reinforcing the virtuous cycle between the two."

• Forget deep sleep — REM sleep is key to longevity and the sleep tracking metric to pay attention to, experts say

2. It reduces stress and anxiety

For me, stress is a big disrupter of my sleep, making it harder to both fall and stay asleep. However, as Dr. Durmer explains, exercise can help reduce stress for better sleep. In turn, we sleep better and we're better equipped to deal with stress, which perpetuates the positive relationship between sleep and exercise.

"Exercise also shifts the body toward parasympathetic, or 'rest and digest,' dominance afterward, so the early stages of sleep tend to be deeper and less disrupted," says Dr. Durmer.

"That deep non-REM sleep is when the body does much of its repair work: releasing growth hormone, calming inflammation, supporting immune function, and improving insulin sensitivity.

"Keeping a regular sleep-wake schedule adds to these benefits by supporting energy storage in the muscles, cardiovascular health, and nervous system balance."

3. It anchors your circadian rhythm

I cycle my son to school in the morning, come rain or shine. In addition to the exercise, part of the benefit of this on my sleep is the sunlight exposure. This helps cement my circadian rhythm, which is my body's internal clock.

Dr. Durmer explains that the harder you work, the better the sleep benefit. But if you can only do one thing, spending time in natural light in the morning is the most important, as this helps regulate key sleep hormones.

"Any exercise is better than none for improving sleep and keeping a regular sleep-wake cycle," he explains. "On days you can’t work out, get outside in the sunlight, especially in the morning, and take a short walk to keep your body moving."

The only time I ever fall asleep is when I’m in a moving vehicle. This tells me two things: 1. That I’m probably the worst person to have in the passenger seat on a road trip, and 2. A combination of white noise from the road, vibrations, and motion knocks me completely out.

To dive deeper into how I can improve my sleep quality, I started using an Oura Ring, and this shows me how my daily activities and even what time I eat can influence the number of Zs I’m getting each night. I also recently added the Hatch Sleep Clock to my nighttime routine, and now I’m getting eight hours of sleep almost every night. So what is this super pairing actually doing? Let’s find out.

Why the Hatch Sleep Clock?

I upgraded from my Hatch Restore 3 to the Hatch Sleep Clock because it can track habits, and I wanted to know if there was something else I should be doing during my wind-down routine to fall asleep. Admittedly, there’s not much difference between the software for the Sleep Clock and the Restore 3, but the Sleep Clock tracks your sleep, and it held the key to my sleepless nights.

The Hatch Sleep Clock uses motion sensors to understand your movements at night and denote your sleep stages into core, REM, and deep. I have to say, at first I thought it wouldn't be accurate, but the data I get back is almost identical to my Oura Ring, even though it doesn’t track any physical metrics like heart rate or breathing regularity.

Because the clock could track my sleep, it recommended wind-down routines that would benefit my sleep patterns. It’s a very intuitive device without being too intrusive. As soon as I started seeing my sleep scores climb higher and higher in my Oura app. Oura can show me what affects my sleep during the day, but the relaxation comes from the Hatch.

More than the Oura Ring

I never take my Oura Ring off. This tiny device has taught me so much about my body that I appreciate everything it tells me and take it on board as if it’s gospel. But the catch is that it can only tell me what’s going on and what’s wrong, not why. That’s why the ring needs the Hatch as a partner in crime.

According to the CDC, 14.5% of adults in the U.S. have trouble falling asleep, and women are more likely than men to have trouble falling asleep. But once they’ve fallen asleep, 17.8% of adults have trouble staying asleep. Advice from Harvard Medical School says good sleep hygiene can help you fall asleep and improve sleep quality. Sleep hygiene includes practices like structuring a bedtime routine and creating a comfortable sleeping environment.

The Hatch Sleep Clock has helped me create that environment, and now I look forward to getting into bed every night to wind down with calm, red-toned lighting, white noise, and my book. Maintaining this structure, as recommended by the Hatch, has meant my body and mind now understand the routine. My heart rate lowers and my thoughts clear.

The accuracy is shocking

When I plugged in the Hatch Sleep Tracker, I really didn’t have high hopes. Why? Well, I honestly didn’t understand how a motion sensor could detect my REM and deep sleep. Surely it needs some biometrics to get the full picture. Oh, how wrong I was.

When I checked the app in the morning, it mapped my whole night’s sleep, and it matched my Oura Ring's sleep analysis almost perfectly.

There are only a couple of minutes between the time spent asleep on both devices, but wake-ups and deep sleep are logged accurately, as you can see.

Using both the Oura Ring and the Hatch Sleep Clock has helped me build a routine and use advice from both apps to figure out what works best for relaxing. My sleep has improved so much in the last few months, and I owe it all to this duo.

More from Tom's Guide

• My doctors couldn't figure out what was wrong with me — then my Oura Ring uncovered a surprising heart condition
• When I’m lacking motivation, this is the walking workout I use to build cardiovascular fitness, stronger legs, and look after my heart health
• Fitbit Edge vs Fitbit Charge 6 — which Google fitness tracker wins?

If you're looking for comfortable and accurate sleep tracking, this is the way to go. The Fitbit Air is a tracking band with a super slim profile while the Oura 5 is a smart ring that passes for ordinary jewelry. I've worn both, often at the same time, and I'd never go back to a larger wearable.

But which one is right for you? I've broken down price, design, sleep tracking and app to determine which one should become your new bedtime companion. Let's get started.

Fitbit Air vs Oura Ring 5: Price and availability

The Fitbit Air is one of the most affordable sleep trackers I've come across. Prices start at just $99.99 for the Fitbit Air at Google and you don't need a subscription — the free tier includes all your standard tracking metrics.

Of course, it wouldn't be wellness tech if there wasn't a paid tier and for $9.99 a month with the Google Health Premium subscription, you can access Google's Health Coach. This is an AI powered coach who'll answer your questions and develop fitness or sleep plans based on your metrics. You also gain a workout and mindfulness library.

The Oura Ring 5, on the other hand, is premium tech, with prices from $399 at Oura. And you do need a subscription, which is priced at $5.99 per month.

This puts the Ring 5 among the priciest sleep trackers, comparable to smart wearables such as the Apple Watch 12 (now $349.99 at Amazon) and the Ultrahuman Ring Pro (from $479 at Amazon.)

From testing both, I think the convenience, comfort and design of the Oura Ring 5 does justify the large price tag. But the Fitbit Air is astounding value, which is why it takes the win here.

Fitbit Air vs Oura Ring 5: Design & Battery

The Fitbit Air and Oura Ring 5 are both screenless wearables but they approach design in two completely different ways.

The Fitbit Air is a wristband with an adjustable strap (available in a variety of designs) and a central sensor. The Air is the lightest, thinnest, least obstructive wearable offered by Fitbit. I've worn it to bed and for the most part, it's comfortable. But there are the occasional nights I roll onto my arm and wake up with a Fitbit-shaped dent in my wrist.

When it comes to comfort, no wearable sleep tracker beats the Oura Ring 5. It's the thinnest build from Oura and while chunkier than most everyday rings, it's exceptionally small for a fitness tracker. I've been wearing it for months and never once woke up thinking 'ow, my Oura Ring.'

To get the most out of your Oura Ring, it needs to be the right fit. For that, you need a sizing kit (available for free from Oura.) Be careful with this; my Ring was a perfect fit in summer (when my fingers swelled from the heat) but it's a little loose as the weather's cooled off. Despite this, the Oura Ring is still my winner when it comes to design.

The Fitbit Air has a battery of up to 7 days, while Oura says the Ring can last 6-9 days. Both designs should get you through a few days of consistent wear but the Oura Ring can potentially stay powered up for longer.

As screenless trackers (and based on my own scatterbrained approach to charging) I recommend a regular charging schedule. Without a screen, you're relying on notifications and app checks to keep an eye on the battery. Accidentally let it drop too low and you can miss out on hours of data.

Fitbit Air vs Oura Ring 5: Sleep tracking

There are a few things I expect as standard from a sleep tracker. I need to know when I fell asleep, when I woke up, how long I spent in each sleep stage, and any nighttime disturbances.

You'll get that with both the Fitbit Air and the Oura Ring 5. Both trackers collect data such as heart rate, movement and temperature. This data is then fed into an algorithm which develops a picture of your night's sleep. Both Oura and Fitbit also award you an overall sleep score.

For sleep stages and duration, both trackers capture roughly similar data and you can see that they follow similar patterns (this is something I've observed across several weeks of tracking). The Oura Ring is particularly good at capturing brief wake ups, which is something trackers can often struggle with.

With the caveat that no at-home sleep tracker is ever 100% accurate, I'd trust both to deliver insight into my sleep routine.

However, the Oura Ring delivers more. When checking your sleep data in the app you can easily see your movement level, heart rate and HRV. This is info the Fitbit collects but you have to work harder to see it. By combining all the data into one easy viewable section, Oura gives you a better idea of your sleep health overall. It's also easier to pinpoint the impact stress has on sleep.

Oura also offers sleep debt tracking (something my colleague Frances keeps close tabs on) as well as body clock insights — it will provide your optimal sleep window based on your chronotype and compare that to your current sleep patterns. This is actionable data that can have a genuine impact on your sleep wellbeing.

And, not to mention, the Oura Ring 5 is simply more comfortable to wear in the night. I have to crown it the sleep tracking winner.

Fitness tracking

The slim designs of the Oura Ring 5 and the Fitbit Air means they can be worn all day long, delivering detailed health data from day to night.

For step counting, our fitness editor Jane McGuire has put them to the test and found Fitbit Air to be the winner. For calorie tracking, it's a tie and I agree with Jane that you should take the readings with a "pinch of salt". However, I have found them both useful for a ballpark figure that allows me to make some educated guesses.

Both the Fitbit Air and the Oura Ring offer fitness goals to work towards, but it's the Fitbit I've found most useful at tracking my activity. The Fitbit delivers clear percentages at the top of the app, making it clear where you're at in your cardio for the week.

As a band, the Fitbit Air is also more comfortable for activities such as weightlifting — anything particularly 'hands-on'. At $399 a pop, I'm a little paranoid about damaging my Oura Ring.

One area where the Oura Ring does come out on top, however, is women's health. Both wearables have the option to track your menstrual cycle but Oura Ring's dedicated tab breaks the data down into readable metrics.

Fitbit Air vs Oura Ring 5: The apps

Without a screen, you have to use the app to see your data from the both the Fitbit Air and the Oura Ring 5. (If you prefer immediately available sleep tracking, try a smartwatch.)

The Fitbit Air uses the Google Health app while Oura has its own smartphone app. Both come absolutely packed with data, so prepare for some overwhelm when you first start navigating.

Both apps have dedicated tabs for sleep and fitness. Google Health adds 'health' while Oura also throws in sections for stress, readiness, and cycle.

I appreciate how both apps deliver a mixture of straight data and detailed charts. Both are good for 'at a glance' info and for diving deeper into your stats. I'd give Fitbit the edge for quick checks (the stats at the top of the app are super clear and accessible) while Oura Ring stands out for breaking things down.

But this one is a tie. Both apps come with a learning curve but both also offer information in a clear and easy to understand manner.

Fitbit Air vs Oura Ring 5: Verdict

For detailed sleep and recovery tracking, the Oura Ring 5 remains top of the class. The sleep tracking data breakdowns are both detailed and easy to understand, offering a useful insight into your sleep.

Plus, metrics such as sleep debt tracking and body clock timings are actionable. After a busy few days last month I could see how sleep debt had left me feeling run down... and then took steps to get back on track.

And it's perhaps the most comfortable fitness wearable on the market. Anyone who has ever woken up with a sore outline of a watch pressed into their skin will agree this is an important feature.

But don't write the Fitbit off. For a start, it's much cheaper. And you don't need a subscription to access your data, making it a good choice for those after basic insight without the financial commitment.

One of the main pillars of this argument is that sleep before midnight is loaded with Human Growth Hormone (HGH), which regulates metabolism and cell repair in adult.

To either prove or 'bust' this myth, I spoke to two board-certified medical doctors Dr. Saema Tahir, M.D. and Dr. Danielle Wall, M.D. Here's what they said, and why sleep researchers are urging people to focus more on keeping a consistent bedtime instead.

Is sleep more potent before midnight?

"The quality of sleep we get before midnight is not actually better than the sleep we get afterward, because quality depends on where you are in your own sleep cycle rather than on the clock," says Dr. Tahir, a board-certified physician who treats adults and pediatric sleep disorders.

"It's a common misconception," agrees Dr. Wall, an Internal Medicine Physician and Sleep Medicine Specialist at the University of Vermont Health Network. "Your body doesn’t have a clock that suddenly makes sleep less beneficial once the clock strikes 12".

However, as with most sleep myths, there is a small element of truth behind this misconception. And it all boils down to sleep architecture – the way your sleep is naturally structured.

"Sleep architecture naturally changes as the night progresses, and we generally get more deep, slow-wave sleep earlier in the sleep period, while periods of REM sleep tend to become longer toward the morning," explains Dr. Wall.

Working with your biological clock, not against it

While the time we go to bed affects our circadian rhythm and sleep pressure, "going to bed at 11 p.m. versus 1 a.m. does not automatically determine whether your sleep will be good or bad" explains Dr. Wall.

"The bigger concern is whether your sleep schedule is working with your biological clock and allowing you enough time to get the full range of sleep stages," Dr. Wall says.

But if your sleep duration and schedule determines sleep quality more than going to bed at midnight, then how did old "sleep before 12 a.m. is better" myth originate? Turns out, it's a nod to older sleeping habits.

"The old English proverb persisted because the deepest, most restorative slow-wave sleep is concentrated in the first few cycles after you fall asleep," explains Dr. Tahir. "So, in eras when people went to bed around dusk, their deep sleep really did fall before midnight."

So, there you have it. As our ancestors traditionally went to sleep before midnight, deep sleep naturally coincided with those hours. But if you're a night hawk, that same restorative deep sleep will simply coincide with the early hours of the morning.

When is Human Growth Hormone (HGH) released?

Okay, so we've established that pre-midnight hours don't have some magical, restorative effect on sleep. However, one question remains: how the secretion of HGH ties into this 'Cinderella sleep myth'.

Deep sleep occurs earlier in your sleep period, and that is where the largest amount of HGH is released.

"That’s probably part of where the 'before midnight' idea comes from," Dr. Wall points out. "Someone who regularly goes to bed later can still experience normal deep sleep and growth hormone release."

"Human Growth Hormone release during sleep actually works by following the onset of slow wave sleep, with the largest daily pulse occurring in the first deep sleep period of the night, as Van Cauter's studies at the University of Chicago have shown," Dr. Tahir explains.

As the time of your first deep sleep period depends on what time you fall asleep, Dr. Tahir says it's not true that HGH secretion happens mostly before midnight for everyone.

"The pulse is tied to sleep rather than the clock, and delaying bedtime largely delays the pulse with it," says the physician. "What does reduce it is sleep deprivation and fragmented deep sleep, regardless of timing."

What boosts sleep quality more than an early bedtime?

While going to bed after midnight doesn't mean you'll miss out on deep, restorative sleep and HGH release, your bedtime ultimately still influences sleep quality.

This is because going to bed at the same time can help you to fall asleep faster and increase your amount of deep sleep.

"Consistency matters because our bodies function on a circadian rhythm, and that rhythm responds to regular cues such as light, meals and sleep timing," explains Dr. Wall.

Dr. Wall adds that a schedule that changes significantly from one day to the next can make it harder for the body to anticipate when it should be alert and when it should be preparing for sleep.

"Even if someone averages eight hours, regularly shifting their sleep and wake times can create a mismatch between their internal clock and their daily schedule."

This mismatch can result in poorer health outcomes, with Dr. Tahir warning how research has found links between irregular sleep and long-term health risks:

"A 2024 UK Biobank analysis of over 60,000 people published in Sleep, found that sleep regularity predicted mortality risk more strongly than sleep duration did.

"The health risks of an inconsistent sleep schedule, even with 8 hours of sleep, include higher rates of obesity, type 2 diabetes, cardiovascular disease, and mood disorders, driven by social jet lag."

3 ways to boost your sleep quality

1. Set a reminder to go to bed

Dr. Tahir says that your wake-up time should dictate your bedtime, and not vice versa.

"Set a 'bedtime alarm' by counting back from a fixed wake time, so you start winding down, dimming lights, and putting screens away about 8 hours before you need to be up," she advises.

2. Get at least 7 hours of sleep a night

Getting seven hours of sleep is the minimum amount most adults need for optimal health.

Researchers at the Oregon and Health and Science University reported that sleeping for less than seven hours a night decreases life expectancy more than poor diet and lack of exercise would.

Meanwhile, a study by Vitality and The London School of Economics and Political Science (LSE) found that getting at least seven hours of sleep, falling asleep within the same one-hour window (for a minimum of five nights a week) by following the 7:1 sleep rule could increase life expectancy by up to four years (lots of other factor affect this).

"The average healthy adult should aim for at least seven hours per night, according to the American Academy of Sleep Medicine and the Sleep Research Society, with most people doing best between seven and nine hours," says Dr. Tahir.

3. Don't sleep in on weekends

According to Dr. Wall, consistency is the cornerstone of getting good quality sleep.

But if you find yourself unable to maintain a regular sleep schedule, Dr Wall recommends following this golden rule of thumb: "If I had to give someone one rule, it would be to keep their wake-up time as consistent as possible, including on weekends.

"That gives the body a reliable anchor for the rest of the sleep-wake cycle."

Given NuroPod is the "world's most studied wearable vagus nerve stimulator" with 60+ clinical studies behind it, I was keen to give it a try. NuroPod supports nervous system regulation via your vagus nerve, which plays a huge role in the body's stress response and recovery.

I committed to the device for 30 days, and this is what I learned.

What is NuroPod?

NuroPod VNS is a non-invasive medical device. You wear it on your ear, specifically clipping it to the tragus, and it sends targeted electrical signals to the brain via the vagus nerve, which should help calm the nervous system, moving it to the parasympathetic system or "rest and digest."

One of the clinical studies conducted on the device revealed it can improve sleep by 19% and reduce fatigue by 48%. My colleague tested the NuroPod device and spoke with neuroscience expert Dr. Elisabetta Burchi, and who works for Nurosym, to explain how it works.

The vagus nerve acts as an "information highway" between the brain and organs. Dr. Burchi said that it carries "parasympathetic fibers in the body" and maintains "balance" between the fight-or-flight response and the rest-and-digest response.

Activating it using a device is thought to help lower blood pressure, improve relaxation, reduce stress and even help you sleep better. You can wear the device while you go about your day and simply unclip it once you're done. That said, the advice is to wet the ear with a little cold water to improve conductivity, so you'll need access to that.

What happened when I tried vagus nerve stimulation for 30 days

Note that the device is called NuroSym in the U.K.

All you have to do is charge the device, then clip it over the tragus of your left ear and set the timer and intensity via the handy remote. As mentioned, the guide recommends a little cold water dabbed to the ear, but I found that doing this made the device slip off, though without it, I didn't feel much.

I was really looking forward to testing a device backed by science that indicated it could help reduce stress. I'm quite a high-anxiety person despite my best efforts to bolster stress resilience through my lifestyle. A little help with a pocket-sized device? Perfect.

My colleague, Eve, had been recommended a 30-minute stint (suitable for first-timers) and an intensity level of 18 by Dr. Burchi. Ideally, though, you'd continue dialing up the intensity until you actually feel something, and this depends on your sensitivity threshold.

I didn't feel much until I cleaned my ear with cold water. But when I did, the tingles were far from subtle. Eventually, I found a level I could manage for 30 minutes, but I found it impossible to go about my day as normal without it slipping off my ear, so I had to lie down on my side. For that reason, I started using the NuroPod at night before bed.

Lots of factors impact my sleep hygiene, including social plans, late meals when I'm coaching, or too much blue light if I'm working late or chatting to friends and family on my phone. For that reason, I didn't really think it would be fair to use the NuroPod from a sleep perspective.

My interest was less in tracking device data and more in how I actually felt in my body and from my own perspective. Old school, I know. That said, I knew my Oura Ring 5 was tracking everything in the background, so I could refer to the data at any time.

Firstly, the act of doing something mindful offers relaxation as a standard. Because I took 30 minutes to sit without distracting myself with chores or work, it gave me the opportunity to wind down. Naturally, I felt a little more relaxed when the device had finished.

However, I didn't notice a huge difference in my sleep at night, and when I did eventually look into my sleep and stress scores on my Oura Ring, the biggest differentiators were whether I had drunk alcohol or eaten a late meal and tagged them in the app before sleep.

I tried increasing by a level or two every few days and continued this way for 30 days total. And if I am being really honest? I'm not sure I could justify a whopping $900 for what was a very minor boost in mindfulness.

The biggest difference I noticed in my sleep and stress scores came when I quit alcohol for 30 days, whereas any changes in how I felt by my own assessment or when looking at device data during this experiment were subtle at best.

It's worth noting that the device isn't advised for pregnant women, people with sleep apnea, or people with implanted electrical devices like pacemakers. And if you have an ear piercing you can't remove, you can use your other ear. If you're unsure whether Nurosym is suitable for you, consult your healthcare provider.

Would I recommend the device? Unless you're studying the data in a strictly controlled lab setting, it's very difficult to tell what is causing upticks or downticks in your sleep, stress and general wellbeing. A particularly good night of sleep could be the vagus nerve stimulator, or it could be that you did lots of exercise that day and limited blue screen time. It's hard to know.

Do I think $900 is justified for NuroPod? I don't believe it is, and I didn't notice a noticeable shift in my wellbeing, data aside, during the experiment. If you can afford to splash out and take the risk, this might be the device for you. But otherwise, I'd save your money and look at $0 stress relief hacks instead.

Finally, I found the ear piece didn't really fit my ears properly. If you have small traguses, you may well agree. So if portability is important to you, this is something to consider.

More from Tom's Guide

• Anxiety and depression affect sleep differently — expert explains why and how to cope
• I've been taking creatine for almost 3 months, and here's exactly what's happened to my body
• Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age

But for the past few weeks I've waking up hours before my sunrise alarm most mornings, usually between 4 a.m. and 5 a.m., leaving me crawling through each day in an exhausted fog.

I was at a loss as to why this kept happening, until a new study revealed the culprit. Here's the surprisingly small thing that kept waking me up way too early, plus the cheap, easy fix that helps me stay asleep all night.

Key takeaways from the new study:

• Researchers at Tulane University have found that light exposure (over 3 lux) from electronic products such as chargers and stand-by lights can cause shorter, disrupted sleep and body clock changes.
• People with the brightest bedrooms at night slept about 48 minutes less each night (6.9 hours) compared to people who slept in total darkness (7.7 hours).
• This shorter sleep duration can change the way the heart functions, leading to cardiovascular damage over time.
• To limit nighttime light exposure, experts recommend covering lights from electronics with LED light-blocking stickers, using blackout curtains, and wearing eye masks.

Why I kept waking up hours before my alarm

According to a new study conducted by researchers at Tulane University, exposure to light at night can shorten our overall sleep duration.

This reduced sleep duration over a long period of time can lead to impaired heart health, say scientists — and 50% of that cardiovascular damage is caused by light exposure cutting sleep prematurely short.

The study also found that people with the brightest bedrooms at night slept about 48 minutes less each night (6.9 hours) compared to people who slept in total darkness (7.7 hours).

When I first read the results of this study, I found them fascinating — but couldn't see how they were applicable to me. After all, I keep my blinds closed, I don't use a night light, and I put my phone on Sleep Mode so my phone doesn't light up with notifications throughout the night.

However, when I found myself waking up at 5 a.m. again, I looked around the room and spotted the culprit: the light from my laptop charger, making my room look as if it were bathed in blue light.

I must not have spotted the charger's glow when I first turned off the bedroom light, but I could now see the charger light's full disruptive impact once my eyes adjusted to the dark.

How does bedroom light affect sleep and health?

The same study also found that the cardiovascular damage caused by nocturnal light exposure also stems directly from the artificial light disrupting the body's circadian rhythm.

However, the main ramification of light exposure remains shorter sleep, with exposure to light at night (>3 lux) suppresses melatonin, resulting in shorter sleep duration which in turn leads to "cardiac remodelling".

“This is the first study of its kind, and it shows that exposure to higher levels of light at nighttime is linked to cardiac remodelling," says Professor Lu Qi, who led the groundbreaking study.

"Cardiac remodelling" is where the structure and function of the heart changes in response to stress.

"It’s our body’s way of adapting to that stress, but ultimately it weakens the heart and can lead to heart failure.," explains Professor Li.

Of course, this isn't the first piece of research to examine how light exposure during sleep can cause nighttime awakenings.

One 2020 study discovered that those living with heavy light pollution tend to get much less sleep, while a 2021 study found that sleeping in a room with even a small amount of light elevates heart rate throughout the night and lead to disrupted sleep.

How I fixed my nighttime light exposure with this genius $5 product

Fortunately, the study's accompanying editorial provides some guidance on combating nighttime light exposure, and it's pretty simple.

"The advice is simple and inexpensive: blackout curtains, warm-coloured bedside lighting, and covering the small standby LEDs on household electronics," writes Professor Thomas Münzel in the commentary.

So, the first thing I did was order something that would block the charging light on electronics. I stumbled upon these Light Blocking Stickers, now $4.98 (were $8.99) at Amazon, which promise to dim up to 100% of electronic light.

I was sceptical, but to my surprise, this $5 product effectively blocks light from my computer monitor, laptop charger, and extension lead switch. I simply choose a sticker (they come in various shapes and sizes) that can effectively cover the light source, stick it down, and then the problem is fixed.

Now, my early morning awakenings have come to a halt — just in time to try out the best sunrise alarm clocks.

3 top-rated products to help block out sleep-disrupting light

The 'vampire hormone' plays an important role in your circadian rhythm, the internal clock that controls your sleep-wake cycle. As sunlight fades, the 'vampire hormone' rises, preparing your body for good sleep. But when you don't have enough of it, you can come face-to-face with a real monster: 3 a.m. wake ups.

I spoke to Dr. Pedram Navab, neurologist, sleep medicine specialist and author, about how this 'vampire hormone' helps you fall asleep fast and sleep through the night. Plus, why he recommends sitting in the dark before bed if you want to improve your sleep quality.

What is the 'vampire hormone'?

The vampire hormone is friendlier than the name suggests. Think less Nosferatu and more The Count from Sesame Street. And you probably know it by another name: melatonin.

"Melatonin rises when it's dark, which makes sense, right?" says Dr. Navab. "Because from an evolutionary perspective we needed that darkness to tell us that is when to go to sleep, and to adhere to your circadian rhythm."

• Melatonin is a natural hormone that starts to rise about 2 hours before bedtime and helps you fall asleep
• It can also help you sleep through the Cortisol Awakening Response, which starts waking you up around 3 a.m.

Over a millennia of evolution, our bodies have learnt darkness is a signal to sleep. So when the light drops, melatonin levels rise and the 'sleep' part of your sleep-wake cycle starts. It's one of the reasons we recommend dimming the lights in the evening; so the 'vampire hormone' knows to come out.

Elevated melatonin levels also help you sleep through the night. In the early hours of the morning, as production of the 'vampire hormone' wanes, levels of awakening-chemical cortisol rise. This can cause sleep disruptions and 3 a.m. wake ups.

But when your body has enough melatonin, you can sleep through this hormone swing. "When you're talking about the vampire hormone, that's basically what it is," says Dr. Navab.

How to increase the 'vampire hormone': Two ways to get more

1. Familiarize yourself with the dark

Melatonin starts to rise around two hours before you go to bed, and darkness is key to the process. Dr. Navab's first tip can get the whole thing going, although it does sound a little eerie — sitting in the dark.

"We've relegated the night to things that are bad. Nightmares, horror films, paranormal experiences, where monsters and ghosts come out," says Dr. Navab. "But I tell my patients to really try to connect yourself to the night."

In other words, make like a vampire and become familiar with the dark.

"Just sit in a dark room, an hour before you go to bed, and try to make it a friendlier kind of space," he advises. "Once you make it friendly, sleep is not going to be as difficult for you."

He points out that nighttime is often when we "ruminate", getting lost in stressful thoughts and sending cortisol levels rocketing. But when we see the dark as a friendly place, the 'vampire hormone' can get on with its job.

"You don't have to lie in bed, just sit in a dark room, close your eyes, and think about what the night can offer you." (Hopefully, some decent snooze.)

2. Read a good (fiction) book

It's not just vampires and melatonin that come out at night. There's also werewolves... and anxious thoughts. Stress uses the cover of darkness to prey on your thought patterns and leave you lying awake. But Dr. Navab's second tip acts like a bulb of garlic to a racing mind.

"If you're in bed, get a paper novel — not a nonfiction book, not my book," he says. "Get a paper novel — not a Kindle — and just read about someone else's life."

Studies have found that reading in bed can help you sleep better. Even as little as six minutes of reading can lower stress levels.

For Dr. Navab, the type of book matters if you want to keep your vampire hormone levels elevated. "Paperback fiction puts you into someone else's perspective and you kind of lose your train of thought about your problems," he says. "That really helps."

Other tips to boost melatonin and sleep through the night

Briefly waking up at night is normal, as your body moves through different sleep stages. However, it becomes a problem when these wake ups are prolonged and impacting your sleep quality.

To help keep your sleep-wake cycle balanced and reduce late night disruptions, try incorporating these tips into your routine.

• Set a consistent bedtime: Your internal clock thrives on repetition. When you have a consistent bedtime, the body learns the best time to release melatonin, helping you drop off when you climb into bed.
• Dim the lights in the evening: If you aren't willing to sit in the dark, an easier alternative is to lower the lights and switch to amber bulbs. There are more sleep-friendly than blue lights, signaling to the vampire hormone that it's safe to come out.
• Put down your work emails: Vampires are notoriously work shy (you'll never see Dracula in an office cubicle.) The vampire hormone also hates work, as it can send cortisol levels sky rocketing. Set a firm time to switch off from your job — no more 'one last email'.

This isn't the first time I've taken a break from alcohol, but this time, I wanted to see what the new and improved Oura Ring 5 could tell me about my health over 30 days of complete alcohol abstinence.

There are, of course, the potential physiological benefits of quitting alcohol, like losing fat and improving markers such as sleep and heart health, but I was also concerned about the psychological impact on well-being, such as better mood and productivity.

After a month of tracking, here's the one metric that really surprised me, and how it flipped pretty quickly when I reintroduced alcohol back into my life.

What is stress resilience?

The Oura Stress Resilience feature starts tracking in the background after you wake and continues throughout the day. This assesses your ability to withstand and recover from physiological stress and looks at how you recover, sleep, and the types of activities that may cause stress.

During the day, moments of calm, naps, mindfulness and movement can help you build resilience, while at night, sleep quality, latency and the number of hours you rest also help the body recover.

Your resilience scores go between "limited" and "exceptional," and the only time I've ever managed an exceptional score is when I have been completely alcohol-free for a period of time.

The first time I tracked using my Oura Ring 4, I leveled up three times, from "adequate" to "exceptional," in just 30 days. This time, I started a little higher on the resilience scale but still saw another increase to "strong."

More interestingly, I'm surprised by just how quickly this dropped when I had a busy social calendar after the 30-day experiment ended and I returned to various events or functions that involved social alcohol; within a few weeks, my daily readiness scores began to tank, sleep quality scores dropped and my exceptional stress status plummeted all the way down to limited, with Oura's symptom tracker immediately picking up minor signs of strain on my body and recommending rest.

Oura told me back in August this year: “Your resilience is strong! You’ve experienced low levels of physiological stress recently, and your overall recovery has been high.” Oura told me just this weekend: "It's normal for resilience to shift between days...even small moments of relaxation can help," and recommends a diaphragmatic breathing routine for me to settle into based on my declining scores.

Bottom line

There's an increasing amount of attention on the negative impacts of alcohol on health, including worsened stress, sleep quality and anxiety (dubbed "hangxiety"), reduced ability to handle stressors and worse recovery.

Not only that, but many find hangovers reduce their ability to cope with next-day plans and exercise regimens, choosing to skip the cocktails in favor of a healthier, more active lifestyle. According to a Gallup poll conducted in 2025, alcohol consumption in the U.S. is at an all-time low, with 54% of Americans abstaining from alcohol altogether.

We know that alcohol is a depressant, although it can temporarily reduce feelings of stress because it stimulates the brain's GABA receptors and increases GABA activity (this is an inhibitory neurotransmitter in your central nervous system, which promotes calmness), causing sedative effects. That's short-term. Long-term, it can raise cortisol and inflammation markers.

Evidence tells us that prolonged and excessive alcohol consumption can become a stressor itself by dysregulating the brain reward and stress systems. Neurobiology of Stress in ScienceDirect suggests a link between stress resilience and alcohol consumption; developing better stress resilience could act as a protective measure against using alcohol, though reducing alcohol could also improve stress resilience.

My resilience started skyrocketing when alcohol was removed from my lifestyle completely, not just reduced. This brought me back to a conversation I had with an Olympic recovery expert last year: Shona Halson told me that while she uses certain metrics to track athletes' recovery, she prioritizes how someone feels over the data.

With that in mind, how did I feel taking a month off versus returning to social drinking again? Honestly, I really, really felt it, and I don't think it's just because I'm now in my mid-30s. I felt less motivated to exercise, and I made worse eating choices, as well as feeling a little off after even just a glass or two of wine or a beer at the soccer game.

Aside from sleeping and recovering better when I abstained completely, I felt more level-headed, calm and balanced, and it's a bonus to wake up each morning to strong, positive metrics on my Oura Ring and track those uptrends over the weeks.

Will I go back to abstaining? The jury is still out, but I could easily see myself taking on board what my ring and body are clearly trying to tell me, which is that I'm better off physically and mentally when I'm not including alcohol in my lifestyle, whether that's an action I want to take or not.

It's worth noting that while nothing noteworthy had changed in my lifestyle outside of cutting alcohol, this wasn't a lab-tested experiment where every variable could be controlled. Could daily stressors also be impacting my scores? Absolutely, but it was helpful to know how my body responded throughout.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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After all, Fall is upon us, and nothing will get me into the cozy, autumnal spirit more than a candle that Naturepedic describes as "warm" and "woodsy".

Plus, for health-conscious shoppers, the non-toxic Pine & Pillow Candle sits in a sustainable amber glass jar and is made from pure beeswax and coconut oil. It also uses FSC-certified cherry wood for its wick.

The Pine & Pillow is the first candle to be launched by Naturpedic, a brand more well known for luxury organic mattresses than aromatherapy, in collaboration with luxury candlemaker Fontana.

While lavender tends to be the default scent for sleep accessories like pillow mists, the Pine & Pillow Candle's notes include black pine, black spruce, ho wood, and vanilla.

Now, I know what you're thinking: Where on earth is the French lavender oil?

"We didn’t choose fragrance notes simply because they appeared on a list of 'sleep-inducing' scents," says Emily Prawda Weiss, Director of Strategic Partnerships at Naturepedic. "We tried to create something people would genuinely look forward to lighting at the end of the day — something warm, comforting, and familiar."

While that sounds heavenly to me, I also asked Dr. Tim Mercer, and Hannah Shore, Head of Sleep Science at retailer MattressOnline, to explain the sleep-promoting effects of different scents and whether the Pine & Pillow Candle's notes can really help you wind down for sleep. Here’s their verdict…

Calm racing thoughts with fresh forest scents

Before we delve into whether the green, earthy scents of the Pine & Pillow will promote relaxation, Shore wants us to know what there is no universal sleep scent.

“There is no real research as to a specific scent that will help everyone sleep better," she says. "The scents that evoke calmness in you can help promote relaxation, with chamomile, lavender, and other natural plants being the most common.

"However, if you do not enjoy these scents or they do not evoke calmness in you, then relaxation will not happen," she adds.

According to Dr. Mercer, woody scents, such as the ones found in the Pine & Pillow Candle, are often linked to "nature, clean air, and open spaces".

"This can make the environment feel fresher and more tranquil, which is particularly useful when you’re trying to leave behind the mental clutter of a busy day," says the holistic health care expert.

Dr. Mercer adds that scents like pine and ho wood have a "grounding" quality that "encourages you to slow down, relax your body and prepare for a restul night.

"The crisp quality of pine can also create a sense of freshness in the room, helping to make the bedroom feel clean, airy and peaceful rather than stuffy or overstimulating," he tells me.

Add winter warmth with comforting vanilla

In contrast to the earthy, green notes of pine and black spruce, vanilla is considered a smooth, gourmand scent. And its sweet fragrance can be a source of comfort and take you to different places, according to Shore.

“For example, the scent of coffee and toast is mainly related to breakfast, which can make you feel like you get up and get ready for the day," says the sleep researcher. "If you see vanilla as a calming scent, then this could help you relax, in turn helping you fall asleep easier.

"However, if you smell vanilla and it makes you think of sweet treats, promoting excitement, then this is less likely to make you feel relaxed and therefore will not help you fall asleep.”

According to Dr. Mercer, most people associate the soft aroma of vanilla with "warmth, relaxation, and home comforts.

"Introducing this type of scent as you begin winding down can help create a clear transition between the busyness of the day and getting ready for sleep," he explains. "Over time, using the same calming scent can help build a familiar association with relaxation, making it easier to mentally switch off and settle into bed.”

Where to buy the Naturepedic Pine & Pillow candle

If the clean, refreshing scent of pine and the sweet, comforting aroma of vanilla sound like a relaxing match to you, then the good news is that, right from today, the Pine & Pillow Candle is available to buy for $26.99 at Naturepedic. The candle is non-returnable, and shipping is free.

After looking at its ingredient list and eco credentials, the Pine & Pillow Candle is something I look forward to trying out. (And you best believe I'm first in line; my eyes are glued to my inbox for shipping info.) Considering the glowing reviews we've given to Naturepedic's mattresses over the years, my expectations are sky high for this candle.

"We spend about a third of our lives in bed, and that's why we believe the bedroom is one of the most important places to be intentional about materials and ingredients," says Naturepedic’s Prawda Weiss. "The Pine & Pillow Candle is one example of that belief in practice."

My key mistake

The quiet hours in the lead up to bedtime is usually an opportunity for me to catch up on unfinished work. Then I can climb into bed with one less thing to worry about.

But according to Dr. Prather, a sleep expert at BetterSleep, that's my big mistake. And it could be a driver for why I'm waking up at 3 a.m. again. “Working outside of normal hours can be detrimental to sleep when it becomes a regular habit.”

• Research shows that working outside of work hours is associated with worse sleep quality.
• Also, those who work late experience a larger Cortisol Awake Response (CAR), which can lead to 3 a.m. wake ups.

Evidence shows that engaging our brains in work-related activities — even if for a short time — can make it difficult for our brains to then switch off in order to fall into deep, restorative sleep.

“The issue is the difficulty of mentally transitioning from work to rest. Evening emails, deadlines, and unfinished tasks can keep the brain alert, making it harder to detach psychologically from work before bed.

“This can delay sleep, reduce sleep quality, and contribute to fatigue the following day,” says Dr. Prather.

So, although you might only spend a few minutes responding to work queries, the difficulty is ensuring your brain has enough time to disengage from 'work mode' in order to prepare for sleep.

“Even after you close your laptop, your mind may keep processing work-related concerns, making it harder to get restful sleep,” says Dr. Prather. “This can contribute to nighttime awakenings.

Cortisol rising

And there's science to support that thinking. A small month-long study of 58 employees found that checking emails outside of work hours was associated with worse sleep quality.

The same study also highlighted that those who worked in the run up to bedtime had a larger Cortisol Awakening Response (CAR). CAR is a term to describe the natural rise in the hormone cortisol that begins around 3 a.m. and reaches its peak upon waking, helping you to feel alert.

But instead of a natural and steady rise, a larger CAR can indicate a surge of cortisol at 3 a.m., waking you up from sleep. Could checking a few emails really cause that?

"A larger Cortisol Awakening Response may also indicate changes in the body's stress-response system, although it is not, by itself, a definitive measure of poor sleep," says Dr. Prather.

"The best way to understand the connection is to track when you work, when you go to bed, and when you wake up over several weeks," advises the sleep expert. "If the 3 a.m. awakenings consistently follow evenings of work, that pattern is worth taking seriously."

The simple routine change

After tracking my own nighttime routine habits and my 3 a.m. wake ups, there's undoubtedly a clear correlation between the stints I work in the evening and the frequency of my nighttime awakenings.

So, instead of working in the run up to bedtime, I've been implementing a 'two-hour digital buffer' to wind down for better sleep.

Here Dr. Prather explains why it works: "Creating a digital buffer is a great strategy, and setting aside the final 60–120 minutes before bed for non-work activities can make a meaningful difference."

Dr. Prather says that the goal is to give ourselves a meaningful window in which to transition from productivity to rest.

"During that time, I would try to engage in calming activities, such as reading, watching light television, taking a warm shower, stretching, and meditating.

"Basically, you are looking for activities that create a feeling of calm. The specific activities are less important," says Dr. Prather.

It's early days, but swapping emails for analogue activities, such as reading in bed, is already lowering the frequency of the dreaded 3 a.m. wake ups.

Other habits I'm using to stop waking up at 3 a.m.

As we shift through sleep cycles, waking up at night is normal. It happens multiple times a night and we rarely remember it. However, waking up at night becomes an issue when we can't easily fall back to sleep.

As someone on an ongoing journey to improve my sleep, I know there's rarely ever really one simple 'fix' to sleeping better.

In addition to avoiding working late into the evening, these are the habits I try to stick to in order to reduce the frequency of my 3 a.m. wake ups:

• Sticking to a consistent sleep schedule: Your circadian rhythm functions best when you stick to a regular sleep routine, helping you fall asleep faster and wake up feeling refreshed.
• A comfortable sleep environment: After years of waking up at night due to an uncomfortable bed, I now sleep on the best mattress for my sleep style.
• Create dark and quiet sleep space: Ambient light and noise pollution can lead to nighttime disturbances. To combat those, I wear a blackout eye mask to bed and pop in my Ozlo 2 sleepbuds to drown out any sound.

When I first started using the Oura Ring 5, a common rookie error cost me a week's worth of accurate sleep tracking. The good news is that fixing my mistake was easy, and now I'm getting insightful feedback on my sleep quality, duration and quality.

Here's the Oura Ring slip-up I made and what I now do to get lab-accurate sleep tracking each night from my smart ring...

The mistake I made

Caught up in the excitement of getting an Oura Ring 5, I forgot to check if there was a certain way I should be wearing it. I thought placing the ring on my index finger, then heading to bed, would be all I needed to do.

For the first few weeks, I wore both my Oura Ring and my Apple Watch Ultra so that I could compare the data captured. And I soon noticed major sleep score discrepancies between the two wearables...

As it turns out, I'd made a significant mistake.

There is a faint white marking (which feels slightly rougher in texture than the rest of the ring) on the outer side of the Oura Ring. This is an alignment indicator, used to ensure the ring's placement is correct.

The alignment indicator should be positioned on the underside of the hand, so it's placed on top of your palm.

The white marking on My Oura Ring was not aligned with my palm, and that was costing me accurate sleep tracking and leading to poor sleep scores.

How to wear the Oura Ring 5 for lab-accurate sleep data

• The Oura Ring 5 has a faint white mark. This should be used as an alignment indicator for correct wear.
• Wear the ring so that the white alignment indicator is placed on the underside of your hand (so it sits on top of your palm rather than the back of your hand).
• The white alignment indicator is positioned above your palm ensures the most accurate reading because it puts the sensor closer to your skin.
• If the alignment indicator is facing outward, the Oura Ring 5's sensor will lose contact with your skin and lead to inaccurate tracking.
• The shape and sizes of our fingers can fluctuate and cause the Oura Ring's placement to shift. Switching to a larger finger can ensure a snugger fit that won't affect accuracy.
• If you find that your Oura Ring is shifting too much on your dominant hand, switch to a non-dominant hand for less movement.
• Hand-washing and creams can cause the Oura Ring's placement to shift. I recommend taking your Oura ring off for this and putting it back on once your hands are dry.

My fingers are highly sensitive to temperature change, and colder weather or excessive AC can cause my Oura Ring 5 shift, twist, and even slide right off.

I wear my Oura Ring on my index finger the majority of the time, but when it's chillier than usual, I switch to my middle finger as it's naturally larger.

Switching fingers won't cause sleep data inaccuracy, as long as you avoid your thumb and stick to your three digits: index, middle, and ring finger.

Wearing the Oura Ring 5 on your dominant hand can cause the ring to shift as your hand goes through more motions. So, if you feel like your ring is shifting around, simply switch to your non-dominant hand.

The Oura Ring's water-resistant design also means you can perform pretty much any activity while wearing it. However, whether you're taking a bath or washing your face, greasy, creamy lotions can cause your Oura Ring 5 to shift.

I now take my ring off during my night-time routine, allowing my skin to dry off before putting it back on.

3 top-rated sleep tracking smart rings

Without further ado, here are all the winners of this year's Tom's Guide Awards.

From hybrid mattresses for side sleepers to mattress toppers designed to instantly upgrade your existing mattress to pillows, sunrise alarms and more, there are plenty of options when it comes to upgrading your bedroom and your overall sleep experience.

For the Tom’s Guide Awards 2026, our team of experts has tested and reviewed all of the latest mattresses, pillows and other bedding gear. Below, we highlight our favorite mattresses, toppers, pillows and other sleep tech to help you get the rest you deserve as soon as your head hits the pillow.

Best mattress

Saatva Classic

If mattresses were Beatles albums, then the Saatva Classic would be Abbey Road; a perennial classic, perfect from start to finish, and impossible to forget.

For the fifth year running, we’ve crowned this luxury hybrid innerspring the Best Mattress of The Year. It’s comfy for every sleeping position, and so breathable it could keep a snowball cool during a heatwave.

The support is superb too – it feels like getting a gentle back massage every night. I climb into bed most nights feeling crooked from a day bent over my desk working, or playing on the floor with my kid, then I wake up each morning feeling straightened out and pain-free.

We developed a new review methodology last year and the Saatva Classic aced every part of it, becoming the highest-scoring lab-tested mattress we’ve reviewed (it scored a 24 out of 25 in our Saatva Classic review). In 2026, the Saatva Classic is still the epitome of sleep comfort.

— Claire Davies, Managing Editor Sleep

Best mattress in a box

DreamCloud Classic

Good sleep needn’t cost the earth, and the DreamCloud Classic Hybrid is the perfect example of that. This hybrid mattress looks like a 5-star hotel bed, yet the price is more attainable at under $700 for a queen on sale.

At the beginning of this year we retested the newly updated DreamCloud Classic Hybrid and watched it ace several of our tests, from pressure relief to temperature control. It delivers a big wedge of comfort and support for the money, outperforming many luxury beds over four times the price.

This newer version of the DreamCloud Classic Hybrid is a little softer than previous models, so the lighter to average weight side sleepers on our review team love it the most. But honestly? We’ve yet to meet a person who doesn’t enjoy sleeping on this breathable beauty.

At a point in the economy where many of us are counting every cent, the DreamCloud Classic delivers an excellent performance for the price, once again taking home our award for the year’s Best Mattress In A Box.

— Claire Davies, Managing Editor Sleep

Best hybrid mattress

Saatva Classic

A good hybrid mattress offers the contouring support of a cradling foam mattress with the bounce and responsiveness of an innerspring bed. The Saatva Classic delivers all of this and more, earning its title as the undisputed Best Hybrid Mattress of 2026.

We’ve retested this handcrafted innerspring hybrid twice in the last year alone, and no other mattress comes close. It’s breathable, offers proper lumbar support to ease back pain, and uses high-density foam rails around the perimeter so that you can sleep right up to the edge.

The Saatva Classic is ideal for bedsharing couples and families. It reduces heavy motion transfer while still being responsive enough for you to move around easily without getting wedged in the bed — a rare feat for any hybrid we’ve tested.

With three customizable firmness levels and two height profiles, the Classic adapts seamlessly to most body weights and sleeping styles. Add in a feast of natural and organic materials, and free set-up in your bedroom (they’ll even remove your old bed for free), and it’s easy to see why the Saatva Classic’s knock-out luxury package is yet to be rivalled.

— Claire Davies, Managing Editor Sleep

Best memory foam mattress

Nectar Premier

Currently No 1 in our best memory foam mattress 2026 guide, the Nectar Premier Memory Foam Mattress is designed to both support and cushion back and side sleepers. After sleeping on the Premier for three weeks and putting it through vigorous lab testing, we have to say its design delivers what it promises.

The Premier is great at cushioning our pressure points when side sleeping, but it also kept our hips upright when sleeping on our backs. As for the overheating that memory foam beds can be prone to, the Premier’s cooling cover eliminates this problem and dissipates heat well.

Foam layers mean that a restless partner’s movements won’t travel to your side of the bed, too. Gone are the days when a memory foam mattress meant sleeping on a cheap, stuffy slab of quicksand, and the Nectar Premier Memory Foam Mattress proves it.

— Frances Daniels, Senior Sleep Staff Writer

Best mattress for side sleepers

Helix Midnight Luxe

We’ve tested and retested the Helix Midnight Luxe multiple times over the past two years and it still offers unparalleled support for those who primarily sleep on their sides, fending off some stiff competition (we’re looking at you, Saatva Classic).

The real star of the show here is the plush pillow top layer, which gently contours around the touch points of the mattress to remove pressure from your shoulders, hips and knees. The result? A superbly comfortable bed that you can stay sleeping on your side all night long.

The Helix Midnight Luxe is undoubtedly the best mattress for side sleepers on the market in 2026. However, it’s also comfortable and supportive for back sleepers, too. Which, for co-sleeping couples with different sleep needs, is a dream.

— Nicola Appleton, Sleep editor

Best mattress topper

Helix ErgoAlign Mattress Topper

The best mattress toppers should offer a literal slice of a luxury mattress, and the Helix Ergo Align Mattress Topper is a prime example.Premium sleep brand Helix adds enhanced lumbar support to its luxurious hotel-style mattresses with the trademark ErgoAlign Layer.

While Helix mattresses featuring the ErgoAlign upgrade can cost over $2,000 in a queen, a queen-sized Helix ErgoAlign Mattress Topper boasts this back pain-relieving layer for under $350.

Not only is the ErgoAlign Mattress Topper excellent for those waking up to back pain every morning, but it’s comfortable for all sleep positions and will keep hot sleepers cool, too.

Its cooling cover is made from GlacioTex, a heat-dissipating fabric that’s also found in Helix’s most deluxe mattress models. As tester Alison Barretta summarises in our Helix ErgoAlign Mattress Topper review, ”No matter your sleep position, the Helix ErgoAlign Mattress Topper will add meaningful support and pressure relief to an older or less-than-perfect mattress.”

— Frances Daniels, Senior Sleep Staff Writer

Best pillow

Helix Talalay Latex Pillow

With two lofts to choose from and crafted from natural materials, the Helix Talalay Latex Pillow is a responsive (read: bouncy) and naturally cooling pillow which suits practically every type of sleeper. Whether you opt for the low or high loft, the pillow immediately adapts to your new shape with every toss and turn — no plumping required.

Design-wise, it’s simple. Its core is a block of natural Talalay latex, which is known for its temperature regulating properties (that’s great news for hot sleepers). This is wrapped in a quilted and breathable Tencel layer, which you can remove to machine wash.

The Helix Talalay Latex Pillow isn’t a pillow that your head sinks into, like you might with a squishy memory foam pillow. Our lead teaser Ruth Jones describes sleeping on it as “a bit like resting your head on a bounce house...but we mean that in the best way possible.”

— Nicola Appleton, Sleep editor

Best sunrise alarm clock

Hatch Sleep Clock

As one of the best sunrise alarm clocks and a sleep tracker rolled into one sleek package, the Hatch Sleep Clock is one of the most exciting launches of 2026. It’s a sunrise alarm clock which delivers circadian lighting for brighter and easier mornings, while simultaneously tracking your sleep.

Lead tester Ruth Jones took the Hatch Sleep Clock for a spin and loved that she could ditch the health wearables and still get an overview of her sleep. Sleep tracking aside, the Hatch does everything you would expect from a sunrise alarm clock of this pedigree, with a vast library of sounds and light options at your fingertips.

In addition to helping you wake up, it actively helps you drop off, too. We love how you can program your own turndown service to activate on command, which initiates a sunset simulation with lights and sounds of your choosing.

— Nicola Appleton, Sleep editor

Best sleep tracker

Oura Ring 5

The Oura Ring 5 was launched this summer, promising more accurate sleep data and a slimmer design than the 4th generation. As we were blown away by the previous model’s sleep tracking, we started testing the Oura Ring 5 as soon as it became available.Three months of testing later, and we’re already convinced it’s the best sleep tracker we’ve tested..

Its improved sensor precision and extended week-long battery life are the new standout features, but we also love its streamlined, stylish build that’s much more comfortable to wear than chunky smart watches.

While the ring itself is screenless, the Oura Ring 5 has an intuitive accompanying app which presents visual breakdowns of sleep duration and stages via easy-to-read charts.

The smart ring also measures sleep debt, nighttime breathing, and heart rate, while the app’s library of bedtime stories and guided meditations is a nice touch beyond key sleep metrics.

— Frances Daniels, Senior Sleep Staff Writer

From sleeping with wet hair to skipping regular bedding washes, there are five common habits that cause moisture and oils to seep into your pillow where they then oxidize and turn yellow.

The good news? Making a few simple changes to your routine will stop this discolouration from happening in the first place and keep your pillow brilliant white for longer.

Top 5 reasons why your pillows turn yellow

• 1. Sweat and natural body oils – breaks down pillow fibers overnight.
• 2. Going to bed with wet hair – trapped dampness causes bacterial growth and yellowing.
• 3. Skincare and makeup – transfers directly to the pillow, causing yellowing (retinol is notorious for this).
• 4. Not washing your pillow and pillowcases enough – stains set deeper and look more yellow.
• 5. Not replacing your pillows often enough – over time, pillows naturally decay and yellow.

1. Sweat and natural body oils

The two main culprits behind yellow pillow stains are moisture and oil, which we pump out hour by hour when sleeping.

Dr Shamsa Kanwal, M.D., a board-certified dermatologist at MyPsoriasisTeam explains it further: "Sweat, natural skin oils, saliva, dead skin cells, and moisture from wet hair gradually soak through the pillowcase and into the pillow, creating that familiar yellow discoloration over time."

All of this oxidizes when exposed to air. And when sweat and sebum react with oxygen, yellow pillow stains form — and overheating while sleeping can make the stains worse.

2. Going to bed with wet hair

I've all been guilty of this one, especially at the end of a long day when I'm tried and desperate to hop into bed.

But going to be with wet or damp hair not only makes your pillow feel soggy, it can also cause excess moisture from your hair to seep through your pillowcase and oxidize just like sweat and saliva does.

The result? Yellow staining on your pillow. If you keep doing this, your pillow will become yellowed regardless of whether you use a pillow protector.

3. Skincare and makeup

From skin-smoothing retinol to plumping overnight lip masks, beauty sleep products are a dream for our skin but a nightmare for our pillows.

Applying these skincare products right before bed means that the products' moisture and oils are still sitting on your skin, ready to transfer down into your pillow.

Same goes for sleeping with your make-up on.

The result? Yep, you guessed it: yellow stains. "Products that have not fully absorbed before bed can transfer onto the pillowcase and eventually seep into the pillow," says Dr Kanwal.

"Rich moisturizers, facial oils, leave-in conditioners, and other oily or pigmented products are more likely to leave residue, especially when combined with sweat and body oils."

4. Not washing your pillow and pillowcases enough

Skipping laundry day can mean that moisture and oils that have accumulated and oxidized on your pillow have a chance to really dig in to the fabric, causing deep staining that's harder to remove.

One survey found that 24% of adults admit to only washing their pillowcases every three to four weeks. While another found that only 15% of people wash their pillows on a regular basis.

To keep your pillow clean, fresh and free of yellow stains, you should aim to wash your pillowcase once a week and wash your pillow monthly. Keep in mind that removing yellow stains from a memory foam pillow requires its own specific method.

5. Not replacing your pillows often enough

If you've noticed that your yellowest pillow is also flat and unsupportive, it's no coincidence – yellow stains are one of the key signs that your pillow needs replacing.

The average lifespan of a pillow is up to two years, but one survey found that only 18% of 2,200 respondents knew this.

Meanwhile, the same study found that the average person keeps their pillow for around 14 months after the recommended time to replace it.

5 ways to stop your pillow turning yellow in the first place

• 1. Wash your pillow every 3 months – regular deep washes prevent sweat and oils from seeping deep down into the fill.
• 2. Use a pillow protector – this fabric barrier stops the majority of moisture and skincare from transferring to your actual pillow
• 3. Apply skincare routine an hour before bed – gives your products time to seep in, so your skin is dry when you lie down on your pillow.
• 4. Use breathable pillowcases – encourages better airflow and less nighttime sweating (a major cause of yellowing).
• 5. Replace your pillow every two years – ensures you're never sleeping on a decaying pillow that's yellow from natural old age.

1. Wash your pillow every 3 months

The first way to prevent your pillows from turning yellow? Start washing them more.

"I would wash pillowcases at least once a week, and more often if you sweat heavily, have oily or acne-prone skin, or use a lot of hair and skincare products," advise Dr Kanwal.

"Many washable pillows can be cleaned every 3 to 6 months, but always follow the care label because foam, latex, feather, and synthetic pillows need different cleaning methods," she adds.

For advice on how to clean your pillow, visit our guide on how to wash a pillow.

2. Use a pillow protector

Along with washing your pillowcases regularly, you can also try adding an extra layer of pillow protection.

"Using a washable pillow protector also helps keep sweat and product residue from reaching the pillow itself," explains Dr Kanwal.

While you can get pillow protectors that act as a pillow encasement, you can also get a waterproof pillow protector for more safeguarding.

3. Apply skincare routine an hour before bed

If skincare is a crucial step in your night-time routine, make sure that you've taken off your make-up and applied any lotions at least an hour before bedtime.

Dr Kanwal says that making skincare the first step of your evening regimen gives the products enough time to be absorbed by your skin and less likely to be absorbed by your pillowcase.

4. Use breathable pillowcases

Sweat is a big cause of yellowed pillows, so the more things you can do to sleep cool and dry the better.

This can mean switching your current pillow with a pillow featuring cooling tech like GlacioTex, or making sure that the fabric of your pillowcase is breathable.

Ditching heat-trapping synthetic bedding material like polyester or satin for naturally cooling, moisture-wicking materials like cotton, bamboo, linen, silk, or Tencel can help limit night sweats and overheating, meaning less discoloration from moisture build-up.

5. Replace your pillow every two years

As surprising as it sounds, I can understand why some people may want to hold onto their ageing yellow-stained pillow. It's comfortable, it's familiar, and if it ain't broke, why fix it?

However, even if you're happy to camouflage the yellow stains with a pillowcase, the truth is that an old pillow that's over two years old and covered in yellow stains needs to be replaced.

Trust me, it's much easier to invest in one of the best pillows every two years than to struggle with allergies, neck pain, and tension headaches from an old, unsupportive yellowed pillow.

Top 3 products to prevent yellow pillow stains

“I think it is concerning that people are turning to AI for diagnosis and treatment of sleep disorders," says Dr. Carleara Weiss, Ph.D., MS, RN, and Sleep Science Advisor for Aeroflow Sleep. "AI is not a trained medical professional; therefore, people should not rely on it for advice on sleep apnea treatment or symptoms.”

Symptoms of obstructive sleep apnea (OSA), including snoring and fatigue, often go overlooked, resulting in under-diagnosis. Left untreated, OSA increases the risk of high blood pressure, heart disease and stroke.

Study finds AI chatbots are wrongly reassuring sleep apnea patients

Research presented at the European Respiratory Society Congress in Barcelona, Spain, found that when presented with sleep apnea symptoms, AI chatbots would at times discourage patients from seeking specialist help.

Obstructive sleep apnea is suspected to affect roughly 1 billion members of the population, yet it's thought that 80% of cases are undiagnosed. Diagnosis relies on referrals, with experts noting that patients tend to underreport their symptoms.

During the study, researchers found that when dealing with cooperative people, chatbots correctly advised finding specialist help.

But when patients pushed back or downplayed their symptoms, the AI model would change course. Instead of suggesting referral, they would offer lifestyle changes. This happened in over a quarter of conversations.

Researchers worry that when chatbots refuse to disagree, it will cause a delay in treatment.

4 signs of sleep apnea you should never ignore

Symptoms of OSA are rarely clean cut.

“Symptoms may look different across the lifespan, such as in children, women during pregnancy, or during the menopausal transition,” explains Dr. Weiss. “Thus, if you have concerns about your sleep, please seek medical advice from a specialist.”

However, there are some common signs that often indicate sleep apnea.

1. Loud snoring

Obstructive sleep apnea is caused by the soft tissue in your throat relaxing and blocking the airway. This results in breathing difficulties and often causes loud, persistent snoring.

If you share a bed, your partner is most likely to pick up on this symptom. If you sleep alone, keep an eye out for a dry mouth, morning headaches, and bad breath — common indicators of snoring.

2. Multiple nighttime awakenings

When the airway is blocked as a result of OSA, it causes oxygen levels to drop. This sends a panic signal to your brain, waking you up. These nighttime awakenings are often brief but they can sometimes result in a significant disturbance to your sleep.

3. Daytime sleepiness

If you go to bed on time, wake up eight hours later and still feel tired, it’s likely your sleep quality is suffering. OSA might be the culprit. Even short disruptions caused by OSA can prevent you from cycling through the sleep stages, meaning you miss out on the restorative sleep you need.

As a result, you spend the next day yawning, struggling to concentrate and feeling irritable.

4. Persistent fatigue

If you're experiencing long-term sleep deprivation with no clear cause, OSA may be the culprit.

“Speak with a healthcare professional and get a referral to a specialist as soon as possible," says Dr. Weiss. "Especially if symptoms such as daytime sleepiness, fatigue, brain fog, and irritability persist for more than 4 weeks, despite attempts to improve sleep.”

Can AI chatbots provide sleep health guidance?

For many, AI has become a tool to answer any question. And Dr. Weiss notes that these powerful systems can have benefits in certain medical settings.

“AI has specific, reliable uses in sleep research and clinical practice when medical, engineering, and computer science professionals with years of experience develop it,” she explains.

That’s not the same as asking Gemini for advice on your snoring. If you want to chat with a bot about your medical queries, Dr. Weiss urges caution.

“These platforms are not developed by sleep researchers; therefore, they lack medical accountability,” she explains.

“Their algorithms were not built to perform medical assessments or interpret nuanced signals of severe symptoms or other complications.”

Dr. Weiss further explains that an AI platform should never be the final word in health.

"The FDA-approved AI for sleep research and clinical treatment does not rule out the need for in-person treatment with a trained provider."

“AI should complement, not replace, medical consultation.”

My first instinct was to grab the chlorine bleach. This strong chemical would effectively remove yellow sweat stains and turn my white sheets sparkling again. However, chlorine bleach is harsh on fabrics as well as stains, and overuse risks wearing holes in your duvet cover. That's even worse than stains.

The solution is a simple soak using a gentler chemical that helps lift stains without hurting the fabric. It returns your duvet cover to the bright white you enjoyed at the start of the summer.

• Too yellow to save? Check out our guide to the best bed sheets for our top tested picks.

Why you should avoid chlorine bleach in your laundry

Yes, chlorine bleach will strip the stains from your sheets. It contains sodium hypochlorite which causes a process known as oxidation. This changes the chemical composition of the stain to make it easier to wash away. It's an effective, albeit harsh, method.

But the stain isn't the only thing chlorine bleach removes. It breaks down dyes (so shouldn't be used on colored fabrics) and over time it can weaken fibers. If you regularly use chlorine bleach in your laundry routine, you might find your bedding begins to deteriorate, leading to holes.

Chlorine beach is also harsh against the skin. We advise always wearing gloves when handling chlorine bleach. And work in a well-ventilated area, as it can irritate the airways as well.

• Read more: My freshly washed bed sheets smelled sour — until an expert pointed out my drying mistake

How to remove yellow sweat stains without chlorine bleach

While oxygen bleach is gentler on the skin than chlorine bleach, we still recommend using gloves while handling it, particularly if you have sensitive skin. We also advice using it in a well ventilated area.

Clean yellow bed sheets with an oxygen bleach soak

When yellow stains are ruining your once-pristine bed sheets, use an oxygen bleach soak. While chlorine bleach relies on sodium hypochlorite to break down stains, oxygen bleach releases oxygen molecules to lift and remove unwanted marks.

It's a gentler oxidation process that leaves your sheets sparkling white without the wear and tear.

To begin, mix a scoop of oxygen bleach into a bath of lukewarm water (Avoid hot water — we'll explain why below). Supercharge your soak with a squirt of dish soap, to help lift any grease stains.

Immerse the duvet cover in the water and mix well. Leave to soak for up to six hours, stirring occasionally.

At the end of the soak, use a soft brush to scrub at any particularly stubborn yellow stains. Rinse thoroughly with cool water and squeeze out excess water.

Finish with a warm cycle in your washing machine

While hot water is best for removing stains caused by dirt or grease, when it comes to yellow sweat stains, it's best to use a cooler wash cycle.

Heat can cause the proteins in sweat to become set in the fabric, making those yellow stains even harder to remove. Cold (or lukewarm) water helps flush out the stain, for sparkling white sheets.

Once you've finished your initial, cooler, wash cycle, inspect your sheets and duvet cover for lingering marks. If you're happy with the white finish, follow-up with a hot cycle. Hot water (140°F / 60°C) is best for removing dust mites and allergens, but always check the care label for the right temperature.

White sheets are a hotel staple for good reason; they look crisp and inviting. And with this wash routine, you can enjoy those sparkling whites for longer.

Sure enough, my pillow failed this basic 30-second test.

A pillow that has lost its support and shape will force you to wake up multiple times a night to replump and reshape it. Long-term, a pillow that has lost its support can throw your neck out of alignment, causing morning aches and pains and poor posture.

Here's what the 30-second test involves, how to perform it yourself, and what the results mean for your pillow and the quality of your sleep.

The 30-second test explained

The 30-second pillow test is a simple way to find out if your pillow is supportive enough to hold your head, neck and shoulders in alignment with your spine while you sleep.

A pillow with an even fill distribution and good support will not fold easily. Instead it will snap back fast. This pillow is good for sleeping.

An unsupportive pillow, on the other hand, will not only fold, but also take time to spring back to its original position. This pillow needs replacing asap.

How to perform the 30-second pillow test

• Remove the pillowcase or any other protectors.
• Lay the pillow flat on a hard surface.
• Fold it completely in half and hold it closed for 30 seconds.
• Now release the pillow
• If it stays folded or springs back sluggishly, the support has gone and your pillow is no longer fit for purpose.
• If it snaps instantly back into shape, it’s still good for sleeping on.

Why my pillow failed the 30-second test

After several nights of broken sleep, I figured that it's time to put my pillow to the test. For reference, my microfiber pillow is over two years old and has overall lost its initial plushness. I laid it out on a flat surface and folded it in half. To my surprise, my pillow folded almost too easily, like a book.

Unlike newer supportive pillows, which instantly snap back, mine took longer to return to its original position. On further inspection, I figured that the filling inside was bunched up and uneven, giving a still-folded effect right in the middle. This made me realize that it's high time to replace it with another.

Why unsupportive pillows need replacing

A sagging or unsupportive pillow compromises your spinal alignment.

In order to correct your posture, your neck ends up bending unnaturally, straining the muscles— the major reason behind morning neck pain.

It can also lead to frequent wake-ups and tossing and turning, as it happened in my case, where I was constantly trying to find the right sleeping position.

If you're someone who already struggles with snoring, sleeping on an unsupportive pillow can also make your symptoms worse.

Other signs your pillow needs replacing

While experts recommend changing your pillow every one to two years, you can do it sooner if you notice any of these secondary indicators.

Clumping up of the filling is a strong indicator of a lack of support. Pillows with poor support can lead to those random 3 a.m. wake-ups because your head and neck fall out of alignment, and you wake to replump the pillow.

Another common sign is the yellowing of your pillow. This is due to a buildup of your sweat, body oils, drool and dead skin cells, which seeps through the pillowcase. Over time, this can create the perfect breeding ground for dust mites and bacteria, even resulting in a musty, bad smell.

And no, washing your pillow might not solve the problem, especially if you've been using it for a long time.

A constant need to re-fluff or plump your pillow also shows that it is not fit to provide you with the required comfort.

What to look for in a new pillow

As a professional bedding tester, I'm aware of the fact that finding a comfy pillow among a sea of options is tricky.

The key is to first understand what your sleeping position (side, back and stomach) is and then choosing the right pillow loft to support it.

Pillow loft is basically the height of your headrest. Lying on a pillow too low or too high for your sleeping position, once again, puts your neck muscles and spinal alignment at risk. This is why it's important to choose the right pillow for your sleeping position.

Side sleepers require a high to mid-loft pillow (4 to 6 inches) which effectively bridges the gap between your ear and your mattress.

Back sleepers need a low-loft pillow which is high enough to support your head, but keeps your chin in a neutral position.

Stomach sleeping is the least recommended position, but if it's a force of habit, you need a low-loft, soft pillow, which prevents any further strain on your neck muscles.

If your priority is long-term durability and support, look for pillows made of materials like latex and high-quality memory foam, known to provide responsive comfort consistently.

Still confused? We've curated the best pillows guide, which includes options for every sleep position and concern.

• Looking for a new pillow? Check out our Bearaby SoftForm Pillow review

Check your pillow tonight

If you've been waking up several times during the night or struggling with morning neck pain, it's a good idea to check if your pillow is at fault.

All it takes is 30 seconds of your time. Simply fold your pillow, hold it for 30 seconds and observe how long it takes to return to its normal position.

This simple fold test can reveal if your pillow lacks the support you need to have an uninterrupted night's rest.

The best sleep trackers offer detailed insight into your rest and there's no doubt the Apple Watch is among the best for accuracy. But the sleep tech market is fast evolving and the bulky, passive Apple Watch is starting to look like yesterday's news.

We're still learning just what the Series 12 will encompass (alongside the Apple Watch Ultra 4) and perhaps nestled somewhere in the metrics will be something that will completely change my mind. Until then, here's why the new Apple Watch Series 12 won't be at the top of my Christmas wish-list.

• Read more: 'You don't need a ring or a band to tell you your sleep was terrible' QALO's new smart band delivers non-stop tracking for better sleep

Apple Watch 12 improves sleep tracking features

The Apple Watch 12 rumor mill suggests several upgrades are coming that might benefit sleep tracking capabilities. Including better battery life, meaning you won't miss out on data because your watch drifted off before you did.

We're also expecting to see a readiness score — a new way of exploring and understanding your data. Readiness scores bundle several data points to assess how prepared you are for the day. It's a feature we're seeing from many fitness trackers already. My Oura Ring always (and accurately) notes I should ease back on physical activity when my sleep score is low.

This comes alongside (rumored) improved Siri AI voice support and (possibly) a wellness concierge. So the Series 12 should be putting your sleep score to good use.

Sleep tracking has moved beyond bulky wearables

Watches were once the first word in sleep tracking. (Okay, second after doctor-approved PSG.) But in recent years have these cumbersome devices started to look, whisper it, out of date?

The future of sleep tracking isn't on your wrist. It's on your finger, or perched on your head, or sitting on your nightstand — a sleep tracking sunrise alarm clock, anyone? And it doesn't just track your sleep. In some cases, these smart devices can intervene, in real time, to improve your sleep quality.

That's a step beyond the passive tracking of the Apple Watch Series 12. And what's more, this bulky watch might have missed the mark when it comes to sleep comfort.

The Apple Watch Series 11 weighs between 34.6 and 43.1 grams, sits nearly 1 cm away from the wrist and measures at least 42 mm high. We don't know the exact measurements for the Series 12 just yet, but it's unlikely to be significantly smaller.

A watch that big stops being a passive sleep tracker and becomes a sleep hinderance. Two members of my team have found they lost sleep data after removing the Apple Watch while half-awake at 3 a.m. That's inaccuracy and intrusion, in one bulky package.

With devices like the Oura Ring 5 and Fitbit Air getting increasingly slimmer, do we need our sleep to be weighed down by a watch?

It's not the end for Apple Watch Series 12 sleep tracking

I'm not writing off the Apple Watch Series 12 just yet. These wearables still appeal to those who prioritize fitness tracking or want all-round health tracking in one convenient package.

And smartwatches, like the Series 12, offer the at-a-glance sleep check that screenless wearables can't provide. If you don't want the hassle of an app, a quick look at you Apple Watch screen can provide you with the latest info on your night's sleep.

If that sounds like you, then you'll want to keep a close eye on our Apple Event live blog.

Night sweats aren't something I usually deal with, so I initially blamed my awakenings on this summer's hot weather. Then I started testing a cool, crisp cotton bedding set. It put an end to my 3 a.m. wake ups and made me realize that my bedding was behind my disrupted sleep all along.

If you're thinking of buying some breathable sheets to help you sleep cooler, you've picked an excellent time. Today's Labor Day sleep and mattress sales are in full swing, with excellent deals on sheets we've tested and recommend. But first, here's the classic bedding mistake I made and how I fixed it....

The classic bedding mistake I made...

If you're anything like me, you probably buy the sheets that catch your eye when it's time to replace your old bedding.

And as you browse through the bed sheet selection on Amazon, Target, or Walmart, you'll find some cheap sets earning praise for their softness and wrinkle-free appearance. Sounds perfect, right?

However, the low price and smooth look are usually down to a certain material: polyester. This material comes in different types, including microfiber and polycotton blends, and is sometimes described as "cotton-like".

Now, there are a lot of advantages to polyester, such as its affordability, durability, and low maintenance. (Take a look at the pros list in our Utopia Bedding Sheet Set review.)

However, the downside is that polyester is not a breathable fabric. In other words, its notorious for trapping body heat.

I came to learn this the hard way when I was plagued by sweaty night-time awakenings throughout summer (and even during the colder months). And that's because my polyester sheets — even ones with a cotton blend — didn't have enough temperature regulation. Hot air was getting trapped in the material and causing me to overheat.

How I fixed it...

I must admit, I fixed my bedding mistake by accident. I like the look of the Brooklinen Classic Percale Core Sheet Set, now from $119.25 at Brooklinen and decided to test it out.

I never realized what switching to 100% cotton could do to your sleep until I made the swap. Cotton is naturally breathable and moisture-wicking, and when a bed sheet is pure cotton instead of a polycotton mixture, you can feel the difference.

In this case, I used sheets made from percale cotton, a crisp, matte-look weave known for its fresh, hotel feel.

Other naturally breathable bedding materials you can try include linen, bamboo viscose (like the Cozy Earth Bamboo Sheet Set), and natural silk. Tencel, though technically a semi-synthetic material, is also great at cooling.

3 top-rated breathable bedding Labor Day deals

Synthetic materials to avoid...

Of course, it's not just polyester that you should avoid. Other bedding material that can cause night sweats are nylon, satin, and acrylic. Nylon blends are often found in glossy sheets, quilts and travel blankets, while acrylic is found in faux fur blankets, bedspreads and throws.

Meanwhile, satin is often used for pillowcases to make them more skin-friendly and to reduce hair frizz. Satin pillowcases are often used as a cheaper alternative to silk pillowcase, but unlike silk, satin is synthetic and can retain heat.

However, a new lawsuit alleges that wearable giant Oura is preying on our sleep woes by promising accuracy it can't deliver. Like all the best sleep trackers, the Oura Ring claims to identify sleep stages and patterns, offering data down to the minute. But is it skill or guesswork?

I write about sleep for a living so even as an Oura Ring wearer, I admit it's not going to give 100% accuracy. But before you toss your Oura Ring 5 into the ocean like a dramatic divorcee, the Oura Ring's "guess work" can still help you sleep — here's how.

• The Apple Watch Series 12 is meant to be its best yet for sleep tracking but is there still a place for these bulky wearables?

What does the Oura lawsuit allege?

Oura is facing a lawsuit alleging that the company is misleading users about the accuracy of its sleep tracking.

Oura says that the Ring 5 is the "gold standard in wearable sleep tracking," and, according to the suit, has previously claimed "95% accuracy."

The lawsuit alleges it's a claim that Ring can't deliver on, as "sleep happens in the brain, not on one's finger." The complaint continues to allege that Oura uses "guess work" and AI models to deliver a "coin flip’s" chance at accuracy.

Further, the lawsuit states that these practices are "deceptive." And that by falsely offering consumers an accurate understanding of their sleep, Oura is preying on the ongoing sleep crisis.

Oura claims the lawsuit is "baseless" and stands behind its sleep tracking.

• Read more: 'You don't need a ring or a band to tell you your sleep was terrible' QALO's new smart band delivers non-stop tracking for better sleep

How accurate is the Oura Ring?

No, your Oura Ring can't deliver the accuracy of polysomnography (PSG). These overnight sleep studies are the real gold standard in tracking. But that doesn't mean you should dismiss at-home sleep trackers, either.

"The healthiest approach is to view sleep trackers as helpful guides rather than report cards," says Dr. Shireen Emad, expert at Watches2U.

The Oura Ring 5 measures sleep through a variety of variables. Your heart rate, heart rate variability, respiratory rate, body temperature and movement are all collected. This is then fed into an algorithm, trained on a large set of sleep data, which estimates your sleep stage. Oura claims that compared to PSG, this algorithm achieves 79% agreement.

But yes, that still leaves room for 21% disagreement.

“Sleep trackers can be incredibly useful tools, but it’s important to remember that they provide estimates rather than perfect measurements," Dr. Emad explained to me.

For that reason, if you suspect you're experiencing insomnia, long-term sleep deprivation or sleep apnea, we recommend speaking to a healthcare professional.

Is 79% accurate sleep tracking any good?

The Oura Ring 5 provides a generally accurate overview of your sleep. For most of us, that's good enough.

Where the Oura Ring — and other wearables — struggle is typically sleep stages. (This is focal to the lawsuit.) Sleep stages describe what's happening in your body during the night. Most wearables break sleep into three areas: light (or core), REM sleep and deep sleep.

But with just 79% accuracy, every second of your sleep isn't going to be divided into the right stage.

However, Dr. Emad warns getting too caught up in minute-by-minute sleep stages can leave you missing the bigger picture.

"When used sensibly, [sleep trackers] can improve awareness and encourage positive habits," she said. "One of the biggest mistakes people make is treating the data as an absolute judgement on how well they slept."

That means you don't need to know if you spent 85 or 91 minutes in deep sleep last night. (The lawsuit notes a Nature study found Oura underestimated deep sleep by just 5.98 minutes.) Instead, focus on whether you're regularly missing your deep sleep targets... and how you feel the next day.

"Technology should complement how you feel, not override it,” said Dr. Emad.

Why the Oura Ring 5 is still one of my top-rated sleep trackers

If you're concerned about your sleep, contact your healthcare professional to find out more about booking a sleep study. But if you just want to learn more about your snooze, here's why I'm still using my Oura Ring.

1. Comfort

Polysomnography delivers the most detailed insight into your sleep. But even if you can afford to do a sleep study every night, you probably won't want to.

PSG requires a lot of equipment. Tubes, sensors, recordings... one recognized down fall of these tests is that many struggle to sleep with all that going on.

The Oura Ring 5, on the other hand, is one of the smallest wearables on the market. I don't even notice I have it on at night.

2. All-day tracking

Good sleep is more than just the hours spent in bed. Your daily activities build adenosine (sleep pressure), hours awake determine your circadian rhythm (sleep-wake cycle), while stress tracking can help you understand your cortisol levels (the awake hormone).

By tracking throughout the day, Oura Rings and other wearables create a wider impression of your health. All of which contributes to your sleep quality.

3. Accurate sleep trends (largely)

As Dr. Emad explained, often the best measure of your sleep isn't your daily score but your monthly trends. And one trend the Oura is excellent at tracking is when you go to bed and when you get up.

Sleep time and wake time are two big indicators of sleep consistency, which builds sleep quality. (Your body clock thrives on routine.) Going to bed at the same time every night might even help you live longer.

Although the Oura Ring 5 might not nail the exact moment you fell asleep, wearing it nightly helps track patterns. From that, you can build sleep habits. For example, a quick glimpse at my data shows I've started lingering in bed after waking up — which might be why I've felt lethargic in the morning.

My sleep tracking favorites

To help transform the space back to its sleep-inducing best, I reached out to feng shui experts Suzanne Roynon and Rosanna Deflorian. I sent them pictures of my room and — once they'd finished screaming, I presume — they pointed out some big problems.

A cluttered room can make you feel wired and on high alert, which is why you might be tense even after winding down. But a few simple fixes can unblock your Qi, reduce stress and help you avoid 3 a.m. wake ups. Here's all you need to do...

• Read more: I asked a top sleep expert why I'm waking up at 3 a.m. again — he instantly spotted my new mistake and how to fix it

3 big feng shui problems that are behind your bad sleep

1. There's clutter everywhere

I'd never go to bed with lights flashing, music blaring, and reading emails like a bedtime story. That would bring all kinds of unwanted energy to my wind-down routine. But it never occurred to me that my room is introducing it's own kind of disruption.

"The room is currently overloaded with 'Yang' (active) energy, when a bedroom needs deep 'Yin' (passive, restful) energy," says Deflorian, Classical Feng Shui expert at More Than Intuition.

"With an overload of possessions in the space, you are constantly overloading your brain with stimuli. These things alone will compromise your sleep quality," explains Roynon, expert at Interiors Therapy.

From pictures to tchotchkes to trinkets, my bedroom space is loaded with things. This sets my brain buzzing at night — just like a pile of unread emails

The fix

Roynon has a simple tip for getting rid of clutter. "Look at each thing from the perspective of ‘do I need it, use it or love it?’ and if the answer is no, let it go," she says.

She describes donating and recycling unnecessary items as giving your your "body and soul some breathing space."

And it's not just the shelves that can benefit from a clear up. "Everything left on the floor should have its own place," says Deflorian. "A clear floor helps the room feel calmer, bigger and easier to move through."

Clearing the shelves might sound like a weekend job (or in the case of my clutter, a weeklong job). But the experts have a quick solution you can do before sleep. And it's for anyone who keeps electronics in the bedroom.

"Put all electronics away at night so the bedroom becomes a sanctuary rather than a space encroached upon by the boss and a variety of deadlines," says Roynon. "Wherever possible put laptop, notebooks etc. away in a drawer, and cover your screen, making sure any standby lights are switched off."

2. The doorway is blocked

When space is limited, any free area becomes a spot for storage. Hence why my bedroom door is laden with bags and jackets.

"The bags, scarves, and clothing hanging on the back of the door are blocking the entrance of Qi," warns Deflorian. "It creates an immediate feeling of congestion right at the entry point of the room."

Qi - pronounced chee - is your core energy and you want it to be flowing like a freshwater stream... not still like a stagnant pond because your door won't open.

"The door is the entrance point for positive energy to flow into and around the room," says Roynon. "If it won’t fully open because it’s blocked by shelves or hanging items, you are reducing the capacity for new energy to reach your space."

The fix

To allow for the uninhibited flow of energy around a room, the feng shui experts advise clearing anything that blocks the doorway.

"Move the hanging clothes and bags into the wardrobe," advises Deflorian.

An open bedroom door also allows for the free movement of fresh air. We recommend sleeping with the bedroom door open (when possible), to allow CO2 and VOCs to escape.

If that's not possible, you can also try bedroom burping. Before bed, leave your window and door wide open for at least 10 minutes to get rid of stale air and let fresh air flow in.

3. There's a picture above the bed

I was expecting the clutter and electronics to catch the eye of the experts. However, I was surprised when Roynon zeroed in on the picture frame above my bed.

"We’d always encourage avoiding anything above the head at night," she says. "Overbed shelves and bridging units can cause aches in the head, neck, shoulders and back because the body responds to the perceived downward pressure."

What's more, it can lead to nighttime anxiety.

"Your subconscious mind thinks it will fall down on you in the night," warns Roynon. "Migraines and failing to properly switch off at night are also factors when anything is positioned over the head of a sleeper."

The fix

Taking down any pictures or shelves above the bed lifts the pressure and weight, for a 5 minute fix.

And the experts recommend filling the space behind you with something more welcoming.

"A good headboard creates a sense of support, protection and stability, which is very important while we sleep," says Deflorian. She also advises having a solid wall at the head of the bed (so no walls with windows or doors.)

This is one area I'm already doing well in, thanks to my upholstered bed frame from Simba.

"You have a comfortable, solid headboard which is quite high and will give your subconscious a bit of relief because it will feel supported and protected from attacks from behind," congratulates Roynon.

More feng shui solutions for better sleep

You don't have to be a clutter bug like me to introduce unwelcome energy into your room. The experts advise following these tips to avoid common feng shui faux pas.

• Have your bed looking toward the door, not pointing at it: 'Coffin position', when your bed directly faces the door, drains your energy. With 'command position' your bed can see the door but doesn't point at it.
• Cover mirrors: Mirrors in the bedroom are a big no in feng shui, as they're said to detach the soul and attract wandering spirits. They can also make you jittery, if you catch an unexpected reflection at night.
• Replace photos: Roynon says the only pictures in the bedroom should be of people you don't mind seeing you naked.
• Remove dried flowers: These convey 'dead energy'.
• Use neutral tones: Decorate with subtle, neutral tones to create a sense of balance and avoid overstimulating the space.

Our favorite feng shui friendly bedroom storage solutions

Neurologist and sleep medicine specialist Dr. Pedram Navab knows just what it’s like to live with broken sleep at night—a near-fatal car accident, caused by his own extreme fatigue, inspired him to dedicate his career to solving chronic sleep deprivation and insomnia.

According to Dr. Navab, author of the forthcoming new book The Alchemy of Sleep, calming stress before bed is the best way to stop waking up through the night. And you don’t need any fancy sleep tech to do it either. Here Dr. Navab reveals the simple yet effective 3-step routine he uses to calm racing thoughts, fall asleep fast, and sleep through until morning.

3-step routine for better sleep

1. Set a consistent wake time

“The most important advice that I give to my patients all the time is to keep a consistent schedule," explains Dr. Navab. "Basically, try to wake up at the same time each morning. Try to go to sleep at the same time each night."

Routine is the foundation of good sleep. It's even been linked to longer lifespans; a study by Vitality found going to sleep within a set one hour time frame five nights a week was a key indicator of mortality.

"Sleep likes that routine," says Dr. Navab. "That's why we do so well with a sunrise and sunset time. Because our body runs on the circadian rhythm in tune with the natural rhythm of the sun rising and sun setting."

He notes that a set wake up time allows you to "start that rhythm again." So no oversleeping, even when you're dog-tired. By getting up early, you leave plenty of time for sleepy-chemical adenosine to build up. As a result, you're more likely to drop off quickly the next night.

"Keeping that consistent schedule as much as you can is probably the biggest factor in helping you sleep better,” explains Dr. Navab.

2. Write down 3 things from your day before bed

Find yourself waking up at 3 a.m. in a cold sweat over your to-do list? Or unable to go to bed until you've finished that one last task? Dr. Navab has a fix.

"I tell [my patients], write down one thing that went well today, one thing that could have gone better," he advises.

There's a reason why your thoughts start to race when you climb into bed. Without the hustle of day-to-day life to keep you busy, your brain is free to recall all the anxieties normally kept bubbling under the surface.

"At night, when you're lying alone, it's you and your brain, and you just start thinking," he explains. "So that's why I like the idea of writing one thing that went well, one thing that went badly, things that you could have done differently, to set that day apart. And the next day is the new day."

He describes it as the "tabula rasa" — a blank slate.

3. Get sunlight first thing

Your alarm's gone off and even though you're tired, you know if you want to keep up your new routine, you need to get out of bed.

Dr. Navab's final tip is just what's needed to feel fresher on groggy mornings: a little dose of sunshine.

"Try to get out there and get some sun when you wake up in the morning, at least half an hour," he says. "Even on cloudier days, because you're still getting a little bit of light."

He notes that sunshine in the morning helps "reset your circadian rhythms". This is because light signals to your body clock that it's time to get up, clearing away the fatigue of sleep inertia.

Keeping healthy circadian function helps with sleep "in general", according to Dr. Navab. It's almost like winding up a watch; it keeps your internal body clock ticking along in time.

What is 'adjustment insomnia' — and why might it be behind your poor sleep?

The end of summer often brings with it a change in routine, particularly for parents and children. You have a new schedule to get used to, new routines to learn, and new pressures rearing their head.

As a result, the relaxed sleep you enjoyed all summer is now taking a downturn.

Upheaval can have a negative impact on your sleep, a phenomenon Dr. Navab describes as "adjustment insomnia." (Often known as short-term insomnia or acute insomnia.)

According to the American Medical Association, roughly one-third of Americans will experience acute insomnia in their lifetime. It can be triggered by a range of factors, with stress a frequent cause.

Following Dr. Navab's tips can help you get your sleep back to its best. And set you up with the healthy routine you need to weather the next sleep storm (...it'll be the holidays before you know it.)

When to speak to a doctor about your sleep?

If you've been experiencing long-term sleep deprivation (three months or longer), your sleep has taken a sudden downturn with no obvious cause, or you suspect you're experiencing sleep apnea, we recommend speaking to a healthcare professional.

So, imagine my surprise when I checked the results of our recent Tom's Guide poll that asked the question: "Do you fall asleep in front of the TV?". 59% of over 700 respondents admitted to dozing off with the TV on, with a third sharing that they do it most nights.

I asked two psychologists to explain the reasons behind this common TV habit. And I also called on a board-certified medical doctor to share how sleeping with the TV on can affect your sleep quality — and the simple methods to try instead if you need background noise to fall asleep (or sleep through the night).

Falling in front of the TV: Why do so many of us do it?

Before I delve into the psychology behind sleeping with the TV on, I decided to get some first-person perspectives from those who habitually fall asleep in front of the TV.

So, is it a habit that occurs by accident when they're trying to watch a TV show, or is bedtime TV an intentional sleep aid?

Turns out, it's both.

"I have actually made this habit that I need to hear something to get sleepy," says travel blogger Jatin Chhabra, who says it took him hours to fall asleep after recently switching to an earlier bedtime.

"So, for 2 hours, I watch TV, or sometimes just hear it," he explains. "Some content is helpful, but interesting and funny stuff never makes me sleepy."

Similarly, publicist Alice Wu likes to use "long" and "monotone" TV to drift off, a habit that began when she used to have a baseball game playing in the background to fall asleep.

"These days, having the TV tuned into a nature show is a way for me to calm down and relax at the end of the day," Wu says. "I enjoy the descriptive commentary in nature shows, and eventually I turn the volume down and kind of just drift off to sleep."

On the other hand, we have Sleep Editor Nicola Appleton, who tells me that her nocturnal TV habit isn't actually intentional.

"Falling asleep in front of the TV was always something of a guilty pleasure for me, particularly on the weekend when I’d ‘treat’ myself to a later night," she explains. "I’d settle down to re-watch one of my favorite shows or films, but I’d end up practically sleeping through the whole thing."

1. Stops overthinking and quiets racing thoughts

"I don't necessarily need to have the TV on to fall asleep, but I do find that if I'm feeling particularly wired, it helps me for some reason," Wu tells me. "I haven't been able to pinpoint why, it just does."

If you intentionally have the TV playing in the background to fall asleep, you may likely relate to that experience.

In fact, according to Dr. Shelby Harris, board-certified clinical psychologist with Better Sleep, watching TV to fall asleep when you're feeling "wired" isn't at all unusual.

"The steady background noise can quiet racing thoughts and ease the transition from wakefulness to sleep," says Dr Harris.

Dr Nicola Cann, a sleep psychologist, says that TV can serve as a distraction from anticipatory anxiety or overthinking about something you've already done.

"TV can also serve as a useful distraction for those of us who are prone to rumination before bed," Dr. Cann says. "It gives us something else to focus on so that we don’t start replaying that awkward conversation with our boss, or worrying about the busy day we’re going to have tomorrow."

2. Some shows are relaxing or just plain boring

If you find that you can power through a brand new show, but end up drifting off when your rewatching a new one, then it's likely that you only fall asleep in front of the TV when the content is soothing or uninteresting.

"Watching TV can help us wind down by reducing cognitive arousal," says Dr. Cann. "Shows that are familiar or predictable are especially good for this because they can be relaxing without being too engaging."

"Familiar shows offer a sense of comfort, predictability, and companionship at the end of the day — a soft landing after hours of demands and decisions," Dr. Harris adds.

3. TV becomes a sleep cue over time

Dr. Cann says that sleeping with the TV on, while calming, can also turn into an unhelpful sleep cue if it happens frequently enough over time.

"If we repeatedly watch TV when we’re becoming sleepy our brains learn to associate the sofa and TV time with sleepiness," the psychologist explains. "Then it can be harder to fall asleep without the TV."

4. You're not going to bed when you're sleepy

However, needing to have the TV on to fall asleep differs from accidently falling asleep while watching TV. If you find yourself in the latter camp, the answer to why you're falling asleep in front of the TV may be simple: you're tired.

"Of course, people falling asleep in front of the TV might simply be sleepy," says Dr Cann. "If you’re regularly falling asleep in front of the TV then it’s worth asking yourself: are you getting enough sleep, and are you going to bed when your body is ready for sleep?"

Falling asleep in front of the TV: Why should we stop?

So, why is falling asleep in front of the TV so bad anyway? I asked Danielle Wall, MD, a board-certified internal medicine physician and Sit 'n Sleep's resident medical reviewer.

Here she explains how TV may be ruining your sleep despite helping you to fall asleep.

1. Lowers sleep quality

Let's face it: TV's are noisy, light boxes designed to stimulate the senses, and that spells trouble for our sleep.

"Falling asleep with the TV on can make it harder to create the dark, quiet environment that generally supports consistent sleep," says Dr. Wall.

"Light from the screen, changes in volume, and shifts in programming can continue providing stimulation after you begin drifting off and may contribute to disrupted or lower-quality sleep," the medical doctor adds.

Indeed, a 2021 study found that sleeping in a room with even a trace amount of light can lead to nighttime awakenings, while research has shown that nocturnal noise fragments sleep.

2. Causes daytime fatigue and poor health

If the light and noise from the TV ends up waking you up at 3 a.m., that means you'll be waking up with a lot less energy.

"When sleep is shortened or interrupted, people may notice the effects the next day through lower energy, difficulty concentrating, irritability, or changes in mood," says Dr Wall.

Research also shows that lower quality sleep can affect health in general, with one study finding that getting less than seven hours of sleep can reduce our life expectancy even more than poor diet or lack of exercise.

"If poor-quality sleep becomes a regular pattern, it can also affect overall well-being over time," the M.D. explains.

3. Makes it harder to fall asleep in bed

Dr. Cann also explains that sleeping in front of the TV can affect something called sleep pressure (or sleep drive), which is the biological urge to go to sleep.

"While we’re awake, sleep pressure gradually builds, increasing feelings of sleepiness," the psychologist explains. "If we’ve built it up throughout the day, we’re more likely to fall asleep easily and stay asleep when we go to bed."

According to Dr Cann, falling asleep in front of the TV can eat into that sleep drive that you’ve been building, potentially making it harder to fall asleep when you eventually go to bed.

"The longer or later that accidental sleep is, the more likely it is to interfere with your subsequent sleep," she warns.

Falling asleep in front of the TV: How to stop

It's all well and good to point out the consequences of sleeping with the TV on, but a habit can be hard to beat when it's (a) accidental or (b) needed.

1. Disable autoplay, set a timer, and switch off the TV

If you're someone who drops off while watching the tube, it's best to start setting yourself limits rather than cutting out nighttime TV altogether..

"If someone is used to sleeping with the TV on, they do not necessarily have to change the habit overnight," says Dr Wall. "A sleep timer is a good first step so the television turns off shortly after they fall asleep."

Dr. Harris advises using a sleep timer so the TV shuts off after 20 to 30 minutes.

"Keep the screen dim, and avoid particularly stimulating content such as news, crime shows, or anything emotionally intense," the board-certified psychologist advises.

If you're gripped by a new show and have a weakness for binge watching, Dr Cann recommends having "stopping points" to minimize the risk.

"Don’t start a movie when you know it’ll end too late for you," the psychologist suggests. "Disable autoplay features so you’re not tempted by 'one more episode.”

Once you've reached a stopping point, according to Dr Wall, the best thing to do is "turn off the TV" and "keep the lights dim".

"Avoid picking up your phone or doing another activity that wakes you back up," says the doctor. "The goal is to take advantage of that natural sleepiness rather than resetting your brain into wake mode."

2. Find a new way to relax

Creating a relaxing nighttime routine is important if you want to improve your sleep — but what if your wind-down routine consists of a late-night binge-watch?

"For some people, having the TV on becomes part of their usual wind-down routine," says Dr Wall. "Over time, the brain can begin to associate that background sound and familiar content with relaxation and sleep."

To break this association, Dr Wall suggests building healthier sleep cues.

"Creating a consistent wind-down routine with dimmer lighting, reading, or another relaxing activity can also help teach the brain to associate different cues with sleep," she suggests.

3. Switch to audio only

Sometimes, the sound of the TV can be sleep inducing, rather than the TV screen itself.

"If the sound itself is comforting, try replacing the TV with white noise, calming audio, or another option that does not include a bright, changing screen," suggest Dr Wall.

Dr Harris agrees: "Try a familiar podcast, audiobook, sleep story, calming music, white or brown noise, or another audio-only option with a timer."

She suggests that, over time, you can gradually shorten the amount of time the audio plays as your brain becomes more comfortable falling asleep without it.

"The goal is to preserve the sense of familiarity and background sound while minimizing light and unexpected stimulation," Dr Harris explains.

I tried out the audio method — here's what happened

I decided to follow the three sleep doctors' advice and try out a sleep podcast to fall asleep. Using the Jabees PEACE Duo Pillow , I chose the Sleep With Me series.

The Sleep With Me podcast has the tagline, "Bedtime stories to help grown ups fall asleep in the deep, dark night.

It features bedtime stories for adults that are designed to be so rambling and monotone that they take your mind off racing thoughts and bore you to sleep.

The mental health podcast features a library of insipid stories, so I selected one at random: The Orlando Convention Center. If you would like to know what the story is about, then look it up yourself because I have no clue.

Once I put it on, and my pillow speaker muffled the narrator's voice, it slowly turned into (metaphorical) white noise to me.

According to my Oura Ring 5, I fell asleep in under 10 minutes (9, to be exact) mention. The voice was so single-toned and tedious that I didn't take much notice to what the story was about. Basically, it was so boring that I fell asleep.

However, I forgot to heed Dr Harris's advice that I use a timer. Spotify autoplayed fortwo and a half episodes until I suddenly woke up at 2 a.m., with the podcast still droning on.

I don't usually wake up at 2 a.m., so I am going to have to blame the podcast (for waking me up) and myself (for not setting a timer).

However, if you need sound in the background to fall asleep, then I definitely think this sleep podcast is a great alternative to a TV screen. Just remember to set a timer first so you don't wake up to the sounds of someone talking about a craft fair.

3 top-rated products to stop you from using TV for sleep

As Dr. Shelby Harris, psychologist with BetterSleep, explains, there are two big factors behind nighttime stress. And they're things none of us can avoid: the past and the future.

But although I can't power down my mind, Dr. Harris explains that there are ways to press pause on busy thoughts. Her pre-bed hacks are helping me drift off without anxiety. And I've found a way to supercharge her advice.

Key takeaways

• When we're in bed, mental noise fades, leaving you free to worry about the future and overthink the past.
• These anxieties keep the brain engaged, when it should be winding down.
• Simple writing tasks such as to-do lists and gratitude journals can redirect your thoughts to calmer, more sleep-inducing thought patterns.

The 2 factors that keep you awake

"At night, the mental noise of daily life fades and that quiet can actually work against us," says Dr. Harris, behavioral sleep medicine specialist.

Now that humdrum responsibilities aren't keeping the brain occupied, the stage is set for an onslaught of racing thoughts. She breaks it down into two problem areas: regretting the past and worrying about the future.

"Without the distraction of our to-do lists, unresolved thoughts move to the front," explains Dr. Harris. "Regrets about the past pull us into rumination, replaying conversations and decisions on a loop."

That's why that embarrassing moment from third grade you forgot about returns in technicolor when you're tucked up in bed.

And if the past wasn't bad enough, the future can also intrude on your rest.

"Worries about the future do something similar, but in the opposite direction — instead of rehashing what happened, we're mentally rehearsing what might happen, running through scenarios and trying to problem-solve before a problem even exists," says Dr. Shelby.

It's that itchy, restless feeling that compels you out of bed at 3 a.m. to start sending emails.

"Either way, the brain stays cognitively engaged at exactly the moment it needs to be powering down."

How to-do lists and gratitude journaling can help combat 3 a.m. wake ups

We can't just wipe our brains clean at bedtime. But good sleep hygiene can prevent unwanted thoughts from ruining your rest. Dr. Harris recommends adding a simple writing habit to your bedtime routine.

Gratitude journaling can help you stop overthinking the past

Life rarely seems gloomier than at 3 a.m. To help transition your thought patterns to a happier place, Dr. Harris recommends gratitude journaling.

"Gratitude journaling can be helpful because it shifts attention away from threat, unfinished business, and negative thought loops toward more positive or grounding experiences," she explains.

A gratitude journal is a place to write down happy reflections from the day. These can be small things — like that perfect cup of morning coffee — that made you smile.

"For someone whose mind tends to spiral at bedtime, that change in focus may make it easier to disengage from stressful thoughts," says Dr. Harris.

"That said, if journaling becomes another task you feel you have to complete perfectly, it can have the opposite effect. The goal is not to force yourself to think positively, but to give your mind something calmer and less activating to focus on."

To-do lists stop you from worrying about the future

"Writing down what needs to be done can give the brain a sense that those tasks have been captured and don't need to be actively rehearsed," says Dr. Harris.

These to-do lists shouldn't be unwieldy. She recommends keeping it "brief and actionable" rather than turning it into an opportunity to problem solve.

So instead of detailing a 10-step plan to reconfigure your pension, your to-do list will act as a reminder that tomorrow you need to look into your savings.

"I often recommend treating a bedtime to-do list as a way of telling your brain, 'I don't need to solve this right now. It's written down, and I can deal with it tomorrow'," she says.

For college students (or parents of college students), these writing tasks are a good way to stay on top of burgeoning responsibilities and protect your sleep. After all, a study has found sleeping better can increase grades. And I have a hack to make it work even better...

My hack to supercharge your pre-bed ritual

I highly recommend handwriting your to-do lists and gratitude journals — don't just type them into your notes app. Research suggests that handwriting is better than typing for memory retention and it protects you from the bright lights and stimulation of your phone.

But recently I've switched from my trusty notebook to a reMarkable. This tablet and stylus works like a notebook but the final result can be uploaded to your online workspace.

The reMarkable can even read your handwriting and convert it into text. (Although my messy writing has resulted in some mistranslations.)

The big advantage is that I can easily turn my scribbled to-do lists into online documents. This is particularly useful for work-related lists, as I can collate my cluttered evening thoughts into something actionable the next day.

Speaking of clutter; mess is bad for your sleep, as it adds to the sense of unfinished business. Piles of half-scribbled to-do lists are particularly liable to trigger that sense of panic. A tablet like the reMarkable, or a well organized notebook, keeps everything in one tidy place.

Sleep expert's tips for reducing anxiety before bed

Good sleep hygiene is based around activities that you find relaxing, so if to-do lists and gratitude journaling aren't your jam, Dr. Harris has other suggestions to wind-down before bed.

"You can try slow breathing, progressive muscle relaxation, or a quiet, low-stimulation activity," she advises. "I’m also a fan of practicing mindfulness meditation for just five minutes during the day."

She explains that these habits teach you to gently direct your attention away from anxious thoughts, towards a calmer, relaxing headspace.

"Over time, this helps strengthen your ability to let go of busy thoughts, she says. "Practicing during the day can make it easier to do the same thing when your mind starts racing in the middle of the night."

"The broader goal is to reduce cognitive arousal rather than fight with your thoughts — because trying to force yourself to stop thinking can sometimes make those thoughts even more persistent."

Our fave products to help you sleep through the night

Exposure to bright bathroom light bulbs in the evening has been found to shift circadian rhythms about two hours later per day, making it harder to fall asleep. In other words, your sleep-wake cycle thinks it's still daytime, so you can't drop off.

And that's where the Auria Glow Lamp, now $49.99 at Amazon, comes in. This dark showering device swaps overstimulating LED bulbs for a soothing amber glow. It's gone viral but does it work? I tested it out to see if the Auria Glow lamp (and dark showering) can help me sleep.

Key takeaways

• Exposure to harsh bathroom lighting before bed has been shown to suppress the production of melatonin, a hormone that signals it's time to sleep.
• The dark showering trend, however, is said to support melatonin production by replicating the natural conditions at the end of the day.
• The Auria Lamp is designed to be used while showering, switching your overhead light for a warm amber glow that mimics a sunset.
• However, while the Auria Glow Lamp is more relaxing than bright LED bulbs, further research is needed on its effectiveness.

What is the dark showering trend and how does it improve sleep?

Dark showering is pretty self-explanatory; it's when you take shower in the dark.

While the dark showering trend originated on (where else?) TikToK late last year, it mirrors time-honored bathing customs from Japan, India, and ancient Rome. And there's a good reason why dark showering traditions have stood the test of time: they really can help you sleep.

"The 'dark showering' trend can improve sleep for a couple of reasons," explains Sam Sadighi, a certified sleep practitioner at Get Laid Beds. "Bathroom lighting is renowned for being bright, which isn't going to help our melatonin production."

Melatonin is a hormone that makes us feel tired and its production heavily relies on light (or lack thereof).

"Showering in dim lighting helps, as our brain expects our surroundings to be dark approaching bedtime and will help our melatonin production," she explains.

A 2023 study found that reducing blue light exposure shortened sleep latency (how long it takes to fall asleep) and helped prevent melatonin suppression.

Another argument in favor of dark showering is that a warm shower (counterintuitively) drops our body temperature before bed, echoing how our core body temperature naturally drops before sleep.

"That's one of the reasons why it's harder to sleep when the ambient temperature is hot," explains Sadighi. "Having a very warm shower before bed will help to lower your core body temperature, which will help sleep by drawing heat from your core."

What is the Auria Glow Lamp?

Sadighi points out there is one major flaw with showering in the dark. You can't see.

"The main issue with showering in low light is ensuring that while the lighting is dim, it isn't so dim that you can't see what you're doing," says the sleep consultant.

To counteract this, the waterproof Auria Glow Lamp aims to light up your bathroom. But instead of a harsh blue light, it emits a warm amber glow.

Amber lighting, the color of a toasty fireplace, has been shown to help people fall asleep faster and experience fewer awakenings — making it the perfect alternative to showering in darkness.

The lamp comes in two different projection styles, depending on whether you want to keep the dome on or take the dome off. Below is dome-on mode, which gives you a diffused candlelight-mimicking glow.

If you decide to take the dome cover off, you'll get a more ethereal, wave-like projection, with wisps of light cascading along your walls (sounds dramatic, but it's true).

Auria says the Glow Lamp "lowers cortisol, supports melatonin, mimics sunset light and calms nervous system".

"You already know the power of a dark shower," claims Auria's website. "Now add the warm, amber glow that helps your nervous system finally exhale."

While the science behind the dark showering and warm lighting checks out, will the Auria Glow Lamp really work miracles on my sleep?

Putting the Auria Glow Lamp to the test — see the results over 3 nights

Night 1

The first night, I decided to try the Glow Lamp without the dome, as this was the projection style that seemed the most exciting to me. This projection style creates an underwater feel, with the lamp spilling golden waves over the wall. Here's what it looks like in action:

The Auria Lamp made me feel as if I were showering in an enchanted lagoon — one with passionfruit-scented shower gel and volumizing shampoo.

It certainly created a relaxing mood before bed, but was it enough to boost my sleep score from the previous night?

According to my Oura Ring 5, it was. I scored an 82/100, 5 points more than the previous night. "Your Sleep Score was above your typical range last night. Hopefully you feel in your energy levels!" the smart ring told me.

Night 2

On the second night, I tried the lamp with the dome on, which created a soft, muted glow. This projection style is more luxury spa than mermaid cove, and I can see why some users prefer this lightning mode when conducting their nightly ablutions. Here's what the Auria Lamp looks like avec dome:

Again, the lamp delivered a tranquil shower setting, and I definitely felt ready for bed afterwards. However, I didn't get the perfect sleep. But it had nothing to do with the Auria Glow...

At 3 a.m., I woke up with menstrual pain, which kept me awake until 4 a.m. This significantly impacted my sleep score (a "fair" 68) but it can't be blamed on the Auria. So instead, I'm focusing on my sleep before my 3 a.m. rude awakening.

My sleep latency was shorter than the previous night, meaning I fell asleep two minutes quicker. Meanwhile, all the deep sleep I experienced happened before 3 a.m, racking up to 1 hour and 24 minutes. Not bad considering that, according to the Oura App, the optimal amount of deep sleep is between 1 hour and 1.5 hours.

Night 3

On the third night, I still had pretty bad cramps, meaning I showered and went to bed later. I decided to bring the lamp closer to the shower, to change the lighting effect. (It's completely showerproof so you can actually bring it in beneath the stream if you want.)

I used dome-off (mermaid) mode this time around and found that the warm relaxing shower did relive stress. I felt my muscles relaxing, which also provided some pain relief.

So, the good news is that my sleep score crept up into "good territory" again (73/10) and my sleep latency was shortened by another 2 minutes. My REM sleep could have been longer, but my deep sleep was still in the optimal range at 1 hour and 19 minutes.

Does the Auria Glow Lamp actually work?

Considering that cramps ravaged my sleep on nights 2 and 3, I still managed to fall asleep fast and get plenty of deep sleep after using the Auria lamp.

It definitely helped me unwind before bed and created a relaxing, sleep-inducing atmosphere. It was nice to take a break from the harsh LED lightning in my bathroom, and I will definitely keep showering in the glimmer of the Auria Glow.

Overall, I think sleep expert Sadighi summed up the lamp: "The Auria Glow Lamp does look good. However, honestly? I'm not sure it would be a magic elixir to help sleep, but it's absolutely not the worst sleep aid on the market"

3 top-rated products to boost melatonin for sleep

The best mattress toppers can give dorm beds a shiny new makeover. While in an ideal world you'd be bringing one of the best mattresses to your dorm, mattress toppers are lighter, cheaper, and easier to set up. In fact, many bed toppers are designed with students in mind.

I'm a mattress topper tester and I'm sharing the five key reasons why every dorm bed needs a mattress topper — yes, even the brand new ones. Plus, I'll explain how to choose a mattress topper that's right for you in the upcoming Labor Day mattress sales, so you can stop poor sleep from getting in the way of your grades.

Key takeaways: At a glance

• Mattress toppers protect against all kinds of mess and germs.
• They also changing the bed's feel and firmness for better comfort and support.
• When choosing a mattress topper, make sure it contains foam, has some form of temperature control, and is not too thin or thick.

5 reasons why a mattress topper is a dorm room essential

1. Adds a germ barrier

The average lifespan of a mattress is seven to 10 years, so in all likelihood, multiple people have used that dorm mattress before you. As someone who has had to sleep on quite a few second-hand mattresses in her time, I'm unfortunately familiar with mysterious bed stains.

But stains are inevitable because mattresses collect everything, from sweat to spilled drinks, like stamps. Even if the person before you used a mattress protector and never ate in bed, bodily fluids like natural oils can still seep through and leave stubborn, yellow mattress stains.

That's where a mattress topper steps in. Toppers act as a thick germ barricade, protecting you against a grimy dorm mattress. Many toppers also have hypoallergenic, deodorizing, and antimicrobial properties. Consider one infused with antibacterial copper, such as the ViscoSoft Active Cooling Copper Topper or the Molecule CopperWELL Mattress Topper.

2. Softens hard beds

Even if you're the first one to sleep on your dorm mattress, you still might run into issues. New mattresses haven't gone through a break-in period, meaning they're can be unusually firm. You might feel like you're sleeping on a plank of wood (particularly if you're used to a well-used mattress at home).

Luckily, most mattress topper are made from body-contouring foams that are perfect for softening hard beds. Memory foam mattress toppers are also great for soothing side sleeper pressure points, moulding to your shoulders and hips.

3. Controls temperature

According to the Farmer's Almanac, we're in for more hot weather this fall. While many newer dorms are equipped with air conditioning, a large number of older, historic campuses have restricted AC or no AC at all.

If you find yourself struggling to sleep in a hot dorm room, the next best thing to a massive fan is a cooling mattress topper. Most mattress toppers have some degree of temperature regulation, but some go one step further and utilize state-of-the-art cooling tech. For example, Helix mattress toppers have GlacioTex covers, which are designed to dissipate body heat.

4. Adds support

If your dorm mattress has passed through a few users, it might have developed lumps and dips. A firm mattress topper can add support to an overly soft or sagging bed.

Choosing a firmer designs is also better for stomach and back sleepers, who need more lumbar support to avoid lower back pain.

Some mattress toppers, such as the Puffy Deluxe Mattress Topper, come in different firmness options. If a mattress topper doesn't have a choice of feels but does come in a variety of heights, go for the thinnest one for firmer support.

5. Protects the mattress

As I mentioned above, mattress toppers act as a barrier against germy dorm beds. That means they also protect the dorm mattress from your germs.

If you're someone who's accident-prone or likes to snack in bed, a mattress protector can provide a buffer between you and the mattress. That means when it comes to move out day, you won't be stuck with a fine for a replacement bed.

Many (but not all) mattress toppers come with removable, machine-washable covers, such as the Tempur-Adapt+ Cooling Mattress Topper. This means you can launder the topper's cover without having to clean the mattress itself.

Finish with one of the best mattress protectors for full safeguarding.

3 steps to choosing the right mattress topper

1. Choose a topper between 2" and 4" thick

A mattress topper's thickness is important when finding the right one for you. Too thin or too thick can both come with problems.

A too-thin mattress topper is unlikely to make any difference to the feel of the bed, while a too-thick mattress topper will be too squidgy and add unnecessary height to your mattress.

As a rule of thumb, don't choose anything thinner than 2" or anything thicker than 4".

2. Make sure it has foam

If you've been trawling Amazon for some cheap mattress toppers, you may find quilted ones that look good but appear awfully thin. That's because these are mattress pads, not mattress toppers.

These are often foamless — sometimes labelled as microfiber, synthetic-filled, hollow fiber, or down alternative mattress toppers — and the bad news is they make no difference to the feel of your bed whatsoever.

Instead, look for a mattress topper that is clearly labelled as containing foam, either memory foam or latex foam, to ensure it's capable of providing a thick layer of comfort.

3. Look for cooling materials

And last but not least, look for cooling materials or design features that keep your bed temperature neutral.

Some cooling features are better than others, however. For instance cooling gel-infused foam is no match against a specialist cooling cover made of GlacioTex or PCM.

Also, some materials are naturally cool, such as organic latex foam or moisture-wicking, breathable cotton or wool.

3 top-rated mattress topper deals

I was wearing the Oura Ring when a sleep doctor helped take my rest from six to seven hours of sleep in a week. And I can now see why it's considered to be one of the best sleep trackers on the market.

From keeping me moving throughout the day to pinpointing my optimal bedtime, the Oura Ring has helped me reach my seven-hour sleep goal, and even helped me pay back a chunk of my sleep debt. Here's a closer look at the top three things the Oura Ring did to help me increase my total time asleep, plus the three hidden Oura features that can help you boost your rest.

• Read more: Is my Oura Ring 100% accurate? No, and I wouldn't expect it to be — here's why I'll keep using it to track my sleep

Key takeaways

• The Oura Ring 5 provides helpful feedback to optimize your sleep.
• Its activity reminders encourage healthy habits that improve sleep quality, while bedtime reminders help you to optimize sleep timing.
• Sleep and health metrics also help to pinpoint the reason for any sleep issues, with its 'latency' and 'time asleep' metrics showing when you need to go to bed and wake up to hit your sleep duration target.
• Other Oura Ring features for seep optimization include unguided and guided sleep meditations and sleep stories.

My sleep before using the Oura Ring 5

I've always struggled to get at least seven hours of sleep. As for the apocryphal 8-hour recommendation? Forget it.

My barriers to getting enough sleep can vary from night to night, but the common offenders include revenge bedtime procrastination and the Sunday Scaries.

Getting six hours of sleep is common for me (though racking up 5 hours isn't a rarity either), and my average sleep duration in May, the month before I got my Oura Ring, was 6 hours and 9 minutes. And that is a problem.

In 2025, researchers at the Oregon and Health and Science University reported that sleeping for less than seven hours a night decreases life expectancy more than poor diet and lack of exercise.

Meanwhile, a study by Vitality and The London School of Economics and Political Science (LSE) found that following the 7:1 sleep rule (meaning getting at least seven hours of sleep, falling asleep within the same one-hour window, for at least five nights a week) could add four years to lifespan.

"The recommendation for adults is seven to nine hours, with seven being the minimum," says Sam Sadighi, a certified sleep practitioner at Get Laid Beds "By getting the appropriate amount of sleep, we are giving our brains and bodies the opportunity to rest, recover, and repair."

3 key Oura Ring features that helped me go from 6 to 7 hours of sleep

1. It keeps me moving

The Oura Ring 5 does more than track sleep, of course. It's also a health and fitness tracker, which means it becomes a pedometer, reports on how long I've been active for, how much calories I've burnt, and even sends me gentle reminders to stretch my legs and move around if I've been inactive for too long.

That's all well and good, but you're probably wondering how that ties in with my sleep?

Research has shown that regular physical activity helps improve seep quality, meaning that it regulates sleep cycles and helps you fall asleep faster. It also helps me to move around throughout the day, rather than encouraging a vigorous workout before bed (which has been shown to actually decrease sleep quality).

Plus, the Oura starts tracking my movement as soon as I roll out of bed, which means it motivates me to take morning outdoor walk. And that morning dose of vitamin D, according to studies, actually helps to regulate my circadian rhythm to sleep better at night.

2. It helps me set the right bedtime

There's been many times were I believed that going to bed at 11 p.m. and setting my alarm for 6.05 a.m. guaranteed me at least 7 hours of sleep. Surely adding an extra 5 minutes to my wake-up time would account for the time it takes to fall asleep?

However, I was way off base. Not only does the Oura Ring's sleep tracking tell me that it can take me up to 18 minutes to fall asleep (which is by no means a bad thing; the Oura app tells me that the ideal sleep latency should be around 15-20 minutes), but I also have to factor in nighttime awakenings.

For example, on a night where I managed to rack up 7 hours and 3 minutes of sleep, I went to bed at 11.18 p.m., and set my alarm for 6:45 a.m — and leaving room for 7 hours and 27 minutes in bed (instead of just 7 hours and 0 minutes) paid off.

My 6-minute sleep onset latency that night, added to any nightline awakenings I had, took my total time awake to 27 minutes. Having the Oura Ring, which tells me how long it takes me to fall asleep and how long I wake up for at night, helped me set a bedtime that took into account for any obstacles that could take me away from my seven-hour goal.

In addition, it also sends me bedtime notifications (I don't set these reminders, the app sets a notification time that's in line with my body clock and encourages sleep consistency), which nudge me to start my nighttime routine so I'm ready for bed at the right time.

3. It helps me pinpoint any sleep issues

The Oura Ring doesn't just show me the number of hours I slept and a sleep score, it also breaks down my night, shows me the areas I need to work on, and offers me guidance on how I can improve my sleep.

For example, on nights where nighttime awakenings affected my sleep score, it suggested that stress and tension could be to blame for my restlessness and advised me to reduce stress and tension with proper hydration and dynamic stretching, among other stress-relieving activities.

The Oura Ring's counterlife as a health and fitness tracker also means it can tell you how your health patterns are affecting your sleep. Recently, I got a low amount of REM sleep, and the Oura Ring app (which also functions as a period tracker) informed me that this could be due to the fact that I was in the second half of my menstrual cycle, which increases the need for restorative sleep but also naturally reduces REM sleep.

3 other Oura Ring 5 sleep features to check out

1. Unguided session

Considered to be one of the hidden Oura Ring 5 features (I confess it is very difficult to find in the app), the Unguided Session offers you the chance to try some meditation and mindfulness sessions to improve sleep. To access this feature go to the home (Today) page, scroll down to Timeline, and scroll across the Add a tag section until you find Unguided session.

When you begin a session, the Oura Ring 5's sensors activate on a continuous cycle, and then when the session ends, it provides insights from that session so you can see the health benefits (such as higher HRV) of meditation.

The session can last as long as you like, anywhere from one minute to an hour. You can also choose from a menu of soothing "soundscapes" to help you unwind. This feature is excellent for nighttime routines, as mindfulness meditation has been reported to improve sleep quality and reduce daytime fatigue.

2. Body Clock and Chronotype

The Body Clock and Chronotype features your optimal sleep window, based on your sleep chronotype (when you're at your most active and alert) and pits it against your current sleep patterns. From this information, you can gain understanding of how your biological clock likes to function and how to improve your sleep schedule and habits.

This feature is hidden, as it isn't available from the get-go. Instead, unlocking this feature requires you to consistently wear your Our Ring to bed to gain 30 long sleep periods (in the same time zone) during a 90 day period. As I've recently travelled (and haven't owned the Oura Ring for 90 days), so this feature isn't available to me yet. But stay tuned...

3. Sleep stories and mediations

Bedtime stories for adults are now a popular sleep hack, with popular meditation apps such as Calm and Headspace offering a library of cozy, relaxing tales for you to fall asleep to. Luckily, Oura has its own selection of sleep stories, with calming titles such as "A Walk to the Cottage" and "Rockabye Railway".

There's also a library of guided sleep meditation, if you need more help than the above Unguided session offers. These guided mediations gently coach you through body scans and breathwork for sleep.

More top-rated sleep trackers to improve your rest

For 30 days I added functional mushrooms to my sleep routine. Sipping on lion's mane in the morning (to improve clarity) and reishi in the evening (to reduce stress) I was hoping to supercharge my sleep-wake cycle. I recorded the results with a sleep diary, which I cross referenced against my Withings Sleep Analyzer sleep tracker.

Soon I was skipping the 3 a.m. wake ups and starting the day feeling ready to go. But were the adaptogens to thank? Or were changes to my routine the real secret behind better sleep. I asked Laura Perez, Registered Dietician and Clinical Nutrition Lead at Simple Online Pharmacy, what to make of the results.

Key takeaways

• Adaptogens and nootropics are herbal supplements, taken to reduce stress, boost focus and improve sleep.
• Early clinical studies show positive benefits from some adaptogens and there's plenty of anecdotal evidence.
• I used reishi and lion's mane, two types of adaptogenic fungi, for 30 days and felt some benefits — but these might be attributed to positive routine changes.

What are adaptogens and nootropics — and how can they help you sleep?

Adaptogens and nootropics are natural supplements derived from herbs, plants or mushrooms. Broadly, adaptogens are recommended to fight stress, while nootropics are used to improve cognitive function.

Adaptogens are said to respond and adapt to imbalances in the body to restore you to homeostasis. Popular adaptogens include ashwaghanda and reishi, while lion's mane and cordyceps are common nootropics. (Nootropics are sometimes classed as a form of adaptogen.)

Widely used in parts of East and South Asia, there's a wealth of anecdotal support for adaptogens. And scientific trials have shown some benefits to adaptogens although Perez notes that; “Human studies remain small and the results are mixed.”

“The honest answer is that you may be noticing a genuine benefit,” says Perez, “but the evidence is not yet strong enough to say confidently that reishi improves sleep or lion’s mane boosts brain power.”

Adaptogens and nootropics are available in various forms, from capsules to powders to tinctures. However, they're aren't regulated by the FDA and Perez warns you should always check what you’re getting.

“Products can vary considerably in their dose, concentration and the part of the mushroom used, so choose a reputable supplement company that has undergone independent quality testing.”

Reishi mushrooms for sleep

The first of my supplements is reishi (also known as Ganoderma lucidum or lingzhi).

Reishi has a long medicinal history and is intended to reduce stress and enhance sleep. A 2024 review did find sleep-aiding benefits to using reishi, as did a study from the same year.

However, Perez notes that much of the research has been conducted in animals or laboratories and more real-world evidence is needed.

Lion's mane for focus and clarity

Lion's mane, or Hericium erinaceus, is a nootropic intended to make you more alert and focused. Essentially, a brain booster.

Perez notes that while lion's mane is often associated with alertness, it's not going to wake you up like caffeine. However, she agrees there's promising evidence that lion's mane can improve your mental energy.

“Some small studies have reported possible benefits for memory, processing speed, mood or stress, particularly in older adults or people experiencing cognitive decline,” she says.

She does note, however, that other trials have found “no significant overall improvement in cognition.”

What happened when I used adaptogens to help me sleep better and wake up with more energy for a month?

I tested the Love Mush AM:PM Bundle for a 30-day period from March 1st to March 30th. I consumed 1ml of reishi extract in the evening and 1ml of lion’s mane in the morning.

First things first: do they taste like mushrooms? No. There’s no flavor at all, actually. At the start of my testing period I added the extract to water with trepidation. By the end of the month, I was mixing reishi hot chocolates and lion’s mane matchas.

My sleep scores stayed even

For the month of testing, my Withings Sleep Analyzer awarded me an overall score of 80... the exact same score I got the month before.

Don't get me wrong, I'm still happy with an 80. That indicates consistent, decent quality sleep. And there's a big caveat — I was horribly ill on March 5th, resulting in one of my lowest sleep scores ever (47). There’s nothing the mushrooms could have done in this situation and it dragged my average down.

However, even without my terrible 47, my sleep score wouldn't have jumped noticeably, So while there's a small improvement, nothing that couldn't be chalked up to natural fluctuations.

Reishi didn’t beat 3 a.m. wake ups — but my sleep interruptions went down

Stress is a major cause of disrupted sleep as it causes cortisol levels to spike, increasing alertness and leaving you prone to late night wake ups. It’s a problem I’ve dealt with on and off for years and during periods of high stress, my sleep takes a downturn.

“Reishi is often marketed as an ‘adaptogen’ that helps the body manage stress," says Perez and while she notes that further research is needed, current evidence is promising.

My own data (both my sleep score and subjective notes) support reishi's calming properties. At the start of March, I experienced several disrupted nights in a row. By the end of the month, I was sleeping through. (I didn't record any significant changes in outside stressors.)

When I stopped using the supplements in April, my sleep tracker recorded an uptick in interruptions. But nothing outside the realm of ordinary late night wake ups.

I felt calm and relaxed before bed

After sipping slowly on whatever drink I’d mixed my reishi supplement into, I generally felt ready to drop off. Was this thanks to the mushroom? Was reishi targeting the stress in my body to relieve anxiety before bed?

Perhaps, but there might be another benefit at play.

“Taking a supplement as part of a calming bedtime routine may signal to your brain that the day is ending,” explains Perez. This helps create your sleep-wake cycle to stay regulated, so you can drop off quicker.

My reishi ritual became a reliable part of my routine during my 30 day testing period. Pouring my drink, measuring my dropper full, mixing it in… it was like a low-effort version of a Japanese tea ceremony.

"Expecting it to help could also affect how relaxed you feel. A placebo response is not imaginary, but it does not prove the mushroom itself caused the improvement,” explains Perez.

I was more refreshed in the morning

If reishi gets you snoozing, lion’s mane is meant to wake you up. This nootropic is said to improve focus and cognitive function, like a kickstart for your brain.

Anecdotally, I was impressed. During the 30 day period I recorded how alert I felt each morning after consuming my lion’s mane drink. Instead of ‘groggy’, ‘half-awake’ or ‘uurrgghhh’, I typically felt ready to go.

And no, I didn’t start using lion’s mane alongside a burgeoning interest in espresso. Mostly, I mixed it into my regular cup of English breakfast tea.

Again, however, there might be another explanation at play. My testing period coincided with lighter mornings, meaning by the time I finished my drink I was enjoying the awakening effect of sunlight.

Plus, because I was making sure I got my lion's mane, I was hydrating every morning. This has been linked to improved cognition.

“Lion’s mane is not a stimulant like caffeine, so it should not produce an immediate surge in energy or alertness," explains Perez. "Claims that it will instantly sharpen the brain or transform productivity go beyond what current research supports.”

What happened after I stopped using adaptogens?

I had a 30-day supply of reishi and lion’s mane. Once my trial came to an end, I stopped using any adaptogens to see what happened to my sleep score.

Overall, there was little change. I slept slightly worse in April than I did in March (and that’s without the red mark of a sub-60 score) but it was still within my average range (a 78 overall). Also, as noted, I saw a slight uptick in sleep interruptions — but not enough to cause concern.

In terms of alertness, the brighter mornings have helped me wake up feeling fresher. But I recorded more drowsy mornings after I ditched the lion's mane.

Verdict: Can mushroom adaptogens help you sleep better?

Reishi didn’t stop my 3 a.m. wake ups and lion’s mane didn’t supercharge my brain. However, I’ll add myself to the long list of adaptogen's anecdotal beneficiaries.

During the 30 day testing period I felt well rested and alert. On the nights I used reishi before bed I went to sleep feeling calm, while my brain woke up faster on my lion’s mane mornings.

But this positive impact might be attributed to other healthy habits I picked up along the way; a ritual wind-down in the evening, hydrating in the morning, and getting sunlight first thing.

“My overall view is cautiously open-minded,” says Perez. “If you enjoy taking them, notice a benefit and know they are safe for you, there may be no reason to stop.”

“However, [adaptogens] shouldn’t replace the fundamentals with stronger evidence behind them, including sufficient sleep, regular meals, physical activity, daylight exposure and sensible caffeine intake.”

While Perez says adaptogens can be beneficial, she recommends being careful with use.

“Natural does not automatically mean risk-free," says Perez. "Reishi may increase bleeding risk and interact with blood-thinning or immunosuppressant medicines. Anyone taking regular medication, living with a health condition, pregnant or breastfeeding should always speak to a pharmacist or healthcare professional first."

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