While there are plenty of cooling sleep products that promise to help you fall asleep during heatwaves, the key to a cooler night's sleep could actually be on your plate. Certain foods are excellent at managing body heat — but others can trigger night sweats and overheating.

However, it can be hard to know which bedtime snacks can offer a hydration boost and which ones can lead to a stuffy, sleepless night. Even the size and timing of your evening meal can make or break your sleep.

That's why I've called on Helen Tieu, registered dietician and founder of Diet Redefined, to share the best and worst foods to sleep through heatwaves. Read on to find out which light snacks can keep you refreshed all night, plus what time you should stop eating to avoid sleeping hot.

Key takeaways: At a glance

• Manage temperature by opting for water-rich foods and light, hydrating snacks such as yogurt, fruit, and protein smoothies.
• Steer clear of heavy, fried or high-fat foods close to bedtime, as they force your metabolism to work harder and generate intense internal body heat during a heatwave.
• Hydrate throughout the day and stop eating two to three hours before bed to prevent heavy digestion from raising your core body temperature.

The 2 best foods for sleeping well during heatwaves

1. Food rich in fiber and protein

The first bedtime snack that Tieu recommends is one that can top up fluid levels while ensuring your glucose levels remain consistent through the night, with studies showing a link between stable nocturnal glucose and better sleep quality.

"I would focus on lighter, cooler, hydrating snack that still include protein and fibre to help keep blood sugar stable throughout the night," the dietician recommends.

She highlights the following snacks as good options for keeping cool throughout the night:

• Greek yogurt with berries
• Protein fruit smoothie
• Fruit with cottage cheese
• Fruit with hard boiled eggs
• Salad with protein

For example, yogurt is an excellent choice as it's been shown to contain electrolytes, which assist hydration by managing fluid balance, and plenty of protein.

2. Water-rich foods

Water-rich foods, such as watermelons and celery, consist of 70% to 96% water, and Tieu says these hydration boosters can help your body manage its temperature overnight.

"Water-rich foods can help, including cucumbers, oranges, berries, tomatoes, zucchini, leafy greens, and soups served chilled," the diet expert advises.

The 3 worst foods for sleeping during heatwaves

1. Spicy and hot foods

If you're someone who likes there to be a real kick to your meals, you may want to think twice before reaching for the ultra-hot spices.

"Very spicy foods can trigger sweating or acid reflux for some people when consumed close to bedtime," warns Tieu.

The temperature of your food can also raise the temperature of your body, so make sure your meal has cooled down a little before you take a bite.

"Meals served in hot temperatures can make it harder to sleep as digestion itself produces heat, especially if the room is already warm," Tieu tells me.

2. Fried and fatty food

A lot of research has emphasized how fried, fatty food can contribute to poor sleep quality, but did you know that they can also cause hot sleeping and night sweats?

And it's all to do with a phenomenon that research calls thermogenesis, the metabolic heat generated as your body works to digest and process heavy fat.

"High-fat meals and fried foods can contribute to feeling overheated or less comfortable in bed," Tieu warns.

3. Heavy meals

Tieu warns that eating a large or heavy carbohydrate meal like spaghetti can lead to blood sugar spikes, which in turn cause night sweats.

"Not to mention heavy meals can lead to acid reflux, indigestion, or discomfort from going to bed on a full stomach," she tells me.

A dietician's top 3 rules for sleeping during a heatwave

1. Reduce fluid intake 3 hours before bed

Tieu points out the importance of drinking water throughout the day during hot weather, as it keeps you cool and hydrated. However, most of your fluid intake should be reserved for the daytime.

"It is ideal to hydrate more earlier in the day rather than drinking lots of water at night time or right before bed," the health expert advises.

While Tieu says you don't need to stop drinking in the evening completely, but it's best to avoid "chugging large amounts of fluid right before sleeping".

"I’d recommend reducing fluid intake 2 hours before bed if nighttime bathroom trips are an issue," she says.

2. Finish your dinner before 2-3 hours before bed

As mentioned above, digestion itself can raise body temperature, so Tieu advises following the 10-3-2-1-0 sleep rule and finishing your last meal of the day two to three hours before bedtime.

"This gives enough time for the body to digest before lying down, which can help to prevent reflux, discomfort, and feeling warm in bed," she explains.

However, while you should leave a few hours between dinner and bed, Tieu assures that it's fine to have a light bedtime snack.

"Just keep it simple with balanced whole foods, such as yogurt with berries, whole grain toast with peanut butter, cottage cheese with fruit, a protein shake, veggies and dip, or a small protein smoothie," she says.

3. Avoid alcohol

Alcohol can reduce REM sleep, but it can also exacerbate sleep issues during heatwaves, with studies finding that alcohol triggers sweating by widening blood vessels and increasing blood flow to the skin, which tricks your brain into feeling warm.

"It may initially lead to feeling more sleepy, but it can worsen sleep quality, worsen hydration and lead to worse temperature regulation overnight," warns Tieu.

More from Tom's Guide

• Experts reveal the bedroom window heatwave mistake making your sleep worse — and the 4-step cooling fix
• 4 sleep experts share how they fall asleep fast and skip waking up at 3 a.m. in hot weather — 4 steps to take tonight
• From the 'caveman method' to the 'frozen salt water fan trick' — 7 expert-approved ways to cool your bedroom and sleep well in a heatwave

If you're having trouble sleeping, there's no better resource than the experts. Board-certified sleep specialists can offer personalized and effective science-backed sleep guidance based on your unique health and lifestyle factors — if you can access a professional, that is.

However, many people are turning their backs on medical professionals for the convenience of AI. Research shows that 15% of the UK consult AI chatbots instead of a doctor, while a survey found that 49% of insured Americans have asked AI tools for medical advice. But can can a chatbot ever truly fix your insomnia?

To find out, I asked three of the most popular AI-generative assistants — Gemini, ChatGPT, and Copilot — the same request for sleep health advice. I then called on Mattress Firm's Dr Jade Wu, a board-certified sleep specialist, to evaluate and rate each response. Here's what she had to say and why AI's response might seem good at first but can't delve beneath the covers to provide long-lasting help.

My experience with Gemini, Copilot, and ChatGPT

To see whether AI chatbots can actually give sound sleep advice, I asked Gemini, Copilot, and ChatGPT the exact same question, prefaced with the prompt; "Act as a board-certified sleep doctor," to ensure each assistant knew I wanted it to replicate expert-level advice. Here's the full prompt:

"Act as a board-certified sleep doctor. I average 6 hours of sleep a night and have an erratic bedtime and wake-up schedule. In 3 actionable steps, advise me on how I can fall asleep fast, sleep through the night and increase my average sleep duration to 7 hours a night."

Each one delivered guidance in an instant and that split-second response set off alarm bells. But then I read the responses...

I frustratingly couldn't find any flaws. To me, each answer offered sound recommendations, with tips that seemed to come straight out of a Cognitive Behavioral Therapy for Insomnia (CBT-I) textbook (and, on reflection, quite probably did.)

"If you're awake in bed for roughly 20–30 minutes, get up and do something quiet in dim light until you feel sleepy again," said ChatGPT, bringing up the gold-standard sleep rule.

"Get 10–15 minutes of outdoor light within the first hour of waking — this accelerates melatonin shutoff and makes it easier to fall asleep at night," advised Copilot, displaying knowledge about our circadian rhythm and the morning sunlight rule (...that I already follow.)

"Waking up at the same time every day builds 'sleep drive' (the biological hunger for sleep) throughout the day," Gemini told me, promoting the sleep consistency that experts have always championed.

Still, some cracks started to show. For a start, I was being given advice I already followed, rather than being questioned on my routine.

Gemini was also the only AI that came with a flat-out disclaimer to remind me that it's not a doctor. (However, Copilot did mention that if experiencing persistent insomnia, loud snoring, or breathing pauses at night, it’s important to speak with a healthcare professional — but this caveat wasn't as prominent as Gemini.)

"This is for informational purposes only", warned Gemini at the beginning of its answer. "For medical advice or diagnosis, consult a professional."

And when I showed all three responses to Dr Wu, she highlighted all the ways that disclaimer rang true.

A board-certified sleep doctor rates sleep advice from 3 AI assistants

Is ChatGPT sleep advice trustworthy?

When evaluating ChatGPT's advice, the first thing Dr Wu noticed was its lack of a disclaimer.

"Instead, it just launched right into advice with 'I' sentences spoken from the perspective of a medical professional," the board-certified doctor pointed out. "I don't love that."

While Dr Wu did say that ChatGPT's sleep guidance was "mostly evidence-based and sound", she tells me that the problem lies in its generalizing.

"It did not ask any follow up questions to try to figure out what exactly the sleep problem is, making its advice generic and not necessarily relevant — it may even backfire," she warned.

Dr Wu's ChatGPT rating: 2 out of 5

Is Copilot and Gemini's sleep advice trustworthy?

First of all, Dr Wu is pleased that both Copilot and Gemini did come with the caveat that it's always best to speak to a healthcare professional, but both still suffered from one-size-fits-all responses.

"They're better than ChatGPT's rating because at least there are disclaimers, but it's not 5 because, again, it did not do any assessment to see what the sleep problem actually is and what other contextual factors might be at play," she says.

Follow up questions the sleep expert herself would ask include "Are there any other symptoms, like signs of sleep apnea?" and " What have they already tried, and how well did it work?" She would also delve into daytime habits (such as whether the person naps) and work schedules, and why my question is fixated on getting 7 hours of sleep if I feel rested.

"Depending on the person's age, lifestyle, genetics, and many other factors, 6 hours might be enough, or perhaps even 7 is not enough," Dr Wu says.

"And we're just scratching the surface...I haven't even gotten to co-morbid health conditions, social factors and family history," she adds.

Dr Wu's Copilot and ChatGPT rating: 3 out of 5

Did any of the AI assistants provide good sleep advice?

While all AI assistants presented oversimplified advice without taking into account personal factors such as age, genetics, and lifestyle, Dr Wu didn't have any major concerns about the advice itself at a surface level.

"I like that all the models started with anchoring the wake up time and stabilizing sleep-wake schedule," she tells me. "The morning light exposure and evening wind-down period are also very good."

"All of them provide 'okay' advice in the sense that none of it is egregiously wrong, and there are some reasonably universal tips that would be good for almost everyone, such as stabilizing wake timing if possible," she continues.

That said, she admits that she can't look past the lack of questioning. Depending on what the sleep problem is, the advice could be "very different, or even opposite," she says.

"None of them even begin to try to understand what the real sleep problem might be," the sleep specialist says. "And all of them take the person's prompt question at face value, without pushing back at all or questioning the assumptions in the question itself. "

Dr Wu's 3 tips on how to ask AI for health advice

1. Be specific with your questions

According to Dr Wu, most flaws in the AI assistant's advice are a result of a vague or uninformed question you've asked. That might mean you're missing the real issue with your sleep or getting advice you already follow (see Copilot telling me to go outside in the morning.)

But without sleep advisor training, it's hard to identify these gaps in your knowledge.

"The main thing to remember is that you don't know what you don't know," she explains. "And that's not your fault! If you're not a Board-certified sleep clinician, why would you understand sleep neuroscience or clinical treatment at a deep level?"

2. Don't let faulty assumptions guide your questioning

There are lots of assumptions around what 'healthy sleep' looks like. But Dr. Wu points out that sometimes these assumptions are wrong, and she uses my 'fall asleep fast' prompt to illustrate this.

"Falling asleep fast is not necessarily a good thing," she explains. "In fact, it may indicate being sleep deprived, having sleep apnea, or having another problem."

So before you start grilling ChatGPT, remember that a healthy sleep onset latency is 15 to 30 minutes and falling asleep as soon as your head hits the pillow is likely a sign of sleep deprivation. Be clear, keep to the facts and share relevant details to get better advice.

3. Make the AI model push back or ask questions

As mentioned above, Dr Wu says that follow-up questions are a sign of a good sleep advisor.

"If the model doesn't push back on your assumptions or doesn't ask a lot of good follow up questions to figure out your holistic sleep situation, then you're not going to get good advice," she warns. "You may even get advice that backfires or delays you from getting real sleep diagnostics done."

While the AI chatbot can give you an overview of general sleep hygiene tips, without drilling into your exact circumstances, it's never going to get to the root of your sleep problems. For that, it's worth the effort of finding a specialist.

Let's face it, trying to sleep during heatwaves can be excruciating. You're frustrated, sweaty, and wide awake at 3 a.m. trying to calculate how many hours of sleep you could still salvage before you need to get up.

As a sleep writer who lives in a building without air con, I've tried practically every TikTok sleep hack that promises a cooler night's sleep, only to be left largely disappointed. But how do sleep experts mange to fall asleep during heatwaves? And what cooling sleep hacks do they use that actually work?

To find out, I've got in touch with four leading sleep experts who've shared the five hacks that help them swerve insomnia and night sweats during heatwaves. Plus, they reveal the three things you should avoid at all costs...

Key takeaways

• Ensure windows are closed and blackout curtains are shut during the day to trap cool night air in your bedroom
• Cooling hacks include switching to lightweight, breathable bedding, and taking a lukewarm shower to trigger your body's natural cooling process
• Avoid heavy or spicy meals and vigorous exercise close to bedtime, as both significantly raise your core body temperature.
• If sharing a bed with a partner generates too much heat, try sleeping separately temporarily or adopting the Scandinavian sleep method of using two individual duvets.
• If you are struggling to sleep after 20 minutes, get out of bed to rest in a cooler room and only return when you are genuinely tired.

5 things sleep experts do to fall asleep during heatwaves

1. The 'Caveman Method' for bedroom windows

This may be an obvious one, but the first thing you should do is try to cool down your room as much as possible. However, what isn't as obvious is how to keep your bedroom (especially when you have no air conditioning).

"Many people open their windows when it’s hot outside, but if the outside air is warmer than inside, you’re actually letting this heat in to the room," says Dr. Lindsay Browning, a neuroscientist and clinical psychologist at TroubleSleeping.

To avoid hot air streaming into your home, it's best to go full-on caveman method, and turn your room into a cool cave.

"I recommend keeping your blinds, curtains and windows closed during the day to stop the sun heating the room, then later in the evening once the outside air has cooled down you can open the windows to let the cooler evening air in," advises Browning.

2. The lukewarm shower trick

Dr. Saema Tahir, a quadruple board certified sleep and pulmonary specialist, swears by a warm shower 90 minutes before bed.

"It pulls blood to the skin surface and accelerates heat loss, triggering the core temperature drop that sleep requires," she explains.

“Not cold — lukewarm," agrees Sammy Margo, a sleep physiotherapist at Dreams.

"While it might seem obvious to take a cold shower to cool down before bed, stepping out of a lukewarm shower triggers your body’s natural cooling process and promoting relaxation, which in turn may make it easier to fall asleep comfortably,” elaborates Margo.

If you want to try this hack, aim for a water temperature between 104 °F and 108 °F (40°C and 42.5°C), which has been shown to be optimal for sleep.

3. The lightweight bedding switch

If you're using the same thick duvet or comforter that kept you warm in winter, then it'll likely make you sleep even hotter during summer.

"It still baffles me that people are still using the same duvet throughout the seasons," says researcher Hannah Shore, Head of Sleep at MattressOnline. "We need to be swapping out those thick duvets for a much thinner, lower tog duvet."

Even if you feel you're bedding is still lightweight, even the material may be trapping heat.

"Synthetic bedding, like polyester, traps humidity against the skin, preventing sweat from evaporating," says Dr. Tahir. "Loose-weave linen or cotton makes a significant difference, especially on humid nights."

"Natural fibres like cotton or linen are fantastic because they allow air to circulate and wick away moisture from your body, which may help you to keep fresh and cool throughout the night," agrees Margo.

"My favourite choice is lightweight, percale weave cotton sheets with a thread count between 200-400 as they provide optimal comfort,“ she adds.

4. The wet towel fan hack

No, we're not talking the Egyptian sleep method (which involves sleeping under cool, damp towels). We're talking about two fixes where you can use a wet towel to evaporate heat for a cooler bedroom.

The first one is a fan hack recommend by Dr. Tahir. "I point the fan across a wet towel rather than circulating hot air; it's basic evaporative cooling that can drop perceived temperature by a few degrees," says the board-certified physician.

The second tip is brought to you by sleep expert Shore, who often keeps a cold, damp towel on her nightstand in case of 3 a.m. wake ups.

"When I wake throughout the night, I can then apply this to my wrists and the back of my neck to help cool me down further," explains Shore. "Pick points on the body where the blood is closer to the surface, like your wrists, as this helps to cool your body internally as well as externally."

5. They get a (temporary) sleep divorce

This hack might be a little controversial, but it may be worth a shot if you share a bed with your partner, as Margo points out that “sharing a bed can double the body heat, making it harder to stay cool during warmer nights."

"If possible, you may wish to temporarily sleep in separate beds from your partner during a heatwave," advises Dr Browning.

If a sleep divorce seems too extreme, then you can try another sleep hack that gives you your own space while still sharing a bed.

"One simple but effective solution is the Scandinavian sleep method, using two separate duvets, which allows each person to regulate their own temperature and reduce overheating," says Margo.

3 heatwave mistakes sleep experts avoid

1. They avoid eating too late

Meal ingestion has been shown to increase body temperature, which is why you shout eat dinner earlier during heatwaves.

"Try to avoid doing things in the evening that can raise your core temperature, so leave a couple of hours between eating large meals," warns Shore.

"I also avoid heavy or spicy meals late in the evening, as these can make you feel warmer and more uncomfortable at bedtime," says Dr. Browning.

2. They avoid evening workouts

A 2025 study found that vigorous exercise within a four-hour window before bedtime can disrupt sleep. That's because the maintenance of a healthy sleep function is characterized by a decline in core body temperature.

Exercise, says Dr Browning, increases core body temperature and makes you feel even hotter during heatwave.

"Even though I am naturally an evening person and enjoy exercise in the late afternoon and evening, during a heatwave I specifically avoid vigorous exercise too close to bedtime," says Dr. Browning.

3. Clock watching

Still cant sleep in the heat? Just remember the one thing you should avoid: worrying.

"Most heatwaves are relatively short-lived," assures Dr Browning. "People are remarkably resilient at coping with short periods of poor sleep, and one bad night, or even a few disrupted nights during a heatwave, is unlikely to cause any lasting harm."

Shore says that clock-watching and counting the hours will produce "wake-promoting hormones, leading to further struggles", so the best thing to do is distract yourself.

"If you are struggling to sleep, don’t be afraid to get up, cool down elsewhere, do something to take your mind off things, such as reading or listening to a podcast, then head back to bed when you're tired," advises Shore.

"If you've been lying awake 20 minutes, get up, move somewhere cooler, and return only when sleepy,"agrees Dr. Tahir. "That's stimulus control therapy, the core of CBT for insomnia."

It's impressive how quickly my brain can pick up a thread of anxious thoughts when I find myself awake at 3 a.m. Known as middle insomnia, these late night wake-ups are plagued by a busy mind, making it hard to fall back to sleep and leaving me exhausted the next day.

I needed a technique that could put the brakes on anxieties so I could actually fall back to sleep at 3 a.m. That's when I was introduced to cognitive shuffling by Dr. Carlos Nunez Chief Medical Officer at Resmed.

This technique 'shuffles' your thoughts like a deck of cards, distracting your brain without overstimulating it. Instead of deadlines and debts, I'm thinking about ducks, dandelions, doorbells... Next thing you know, I'm snoozing. Here's how it works.

• Read more: I had no idea reading in bed could be causing my 3 a.m. wake-ups — an insomnia expert explains the simple switch for sleeping through

Key takeaways: At a glance

• Stress and anxiety causes cortisol levels to rise, keeping you alert. This makes it harder to fall asleep and leaves you prone to late night wake-ups.
• Cognitive shuffling randomizes your thoughts, as you focus on finding words beginning with a certain letter. This keeps your brain occupied, so it can't focus on anxieties.
• Using cognitive shuffling helps me fall back to sleep quickly. And on the nights it doesn't work, I get out of bed and relax until sleep pressure builds up enough that I'm ready to sleep.

What is cognitive shuffling?

I turn to cognitive shuffling on those nights when my thoughts are running around so fast sleep can't get a look in. Cognitive shuffling puts a stop to anxieties by simply directing your brain to random places. And I mean random.

I was introduced to the method by Dr. Carlos Nunez when discussing how stress is ruining sleep, who in turn was passed on the tip by a sleep doctor.

"I use it religiously," he explains, "because it works for me... even on the nights that I have the most trouble falling asleep."

Here's how to do it...

1. Start by picking a random word — nothing that might trigger stressful or anxious thoughts.
2. Focus on the first letter of your chosen word and think of other words that begin with that letter.
3. When you've run out of options, move on to the next letter in your starting word.
4. Repeat until you've reached the end of your word, and then start again with another randomly selected word.
5. Keep going until the repetitive patterns send you back to sleep.

So let's say your start word is teacup. You might go T is for telephone, top hat, turmeric... E is for elephant, elbow, eagle... and so on.

Dr. Nunez has another tip for those trying cognitive shuffling: focus on a specific room or place when choosing your words. He uses his workshop but it could be anywhere you're familiar with that won't result in stress (so you probably don't want to pick the office.)

"As I do this, I'm so focused on finding the third or fourth letter, I'm asleep," he says. "You would think I'm getting stressed trying to find the letters, but it pulls your mind so far away from your daily stress."

Dr. William Lu, medical director at Dreem Health, explained to us that cognitive shuffling works because it occupies the brain just enough to prevent rumination, without causing extra stimulation; "essentially distracting your mind from stress while keeping your body relaxed."

"It seems to work every time," Dr. Nunez adds, "so I owe that sleep doctor a debt of gratitude."

Why does anxiety wake you up at 3 a.m.?

"When we experience stress — whether from a looming deadline, a difficult relationship, or financial worries — the body activates its fight-or-flight response," said Dr. Anita Raja, a sleep expert in partnership with Herbalife, to explain why stress keeps you awake.

Part of that response is flooding the body with the hormones cortisol and adrenaline. Which is terrible news for your sleep.

"These survival hormones are extraordinarily good at keeping us awake and alert," she said.

And they don't just stop you from falling asleep. This flood of cortisol might be the reason you find yourself waking up at 3 a.m. and unable to drift off again.

"Cortisol levels — which should naturally drop at night — remain elevated [when you're stressed], suppressing the production of melatonin and preventing you from reaching the deeper, restorative stages of sleep," Dr. Raja noted.

That means when your circadian rhythm causes your cortisol levels to naturally rise again at 3 a.m. (in preparation for the morning), you're already primed to wake up. And thanks to that increased alertness, you might find your mind immediately starts racing, making it harder to fall back to sleep.

More ways to fall asleep fast when you wake up at 3 a.m.

Dr. Nunez notes that cognitive shuffling might not be for everyone but it's important to find another method that can ease stress and help you sleep.

"Whatever you can do that hour before bed," he says. "Put down the screen. Don't perseverate on the stress. Calm your mind."

4-7-8 breathing technique

Described as the "perfect, portable stress antidote" by Dr. Andrew Weil, who popularized the trick, the 4-7-8 technique is a meditative breathing method that encourages repetitive breath control.

To use the 4-7-8 method, breathe in through your nose for a count of four, hold for seven, and exhale through your mouth for eight.

Repeat this 3-4 times, keeping the focus on your breath.

While cognitive shuffling is easy to learn, the 4-7-8 technique requires practice to see the biggest benefits. We recommend using it twice a day, to become familiar with the routine. And with time, it can calm your body and mind quickly during unwelcome 3 a.m. wake-ups.

The military sleep method

Created for military personnel trying to sleep in high stress situations, the military sleep method can help you drift off quickly even during anxious late night wake ups.

It's the go-to method of our Sleep Editor (and Certified Sleep Science Coach) Claire Davies, who describes it as "a great way to reduce any stress or anxiety you might be feeling in bed."

To use it, picture yourself lying in a canoe on a still lake under a clear sky, or in a hammock in a pitch black room. Methodically drop tension from your muscles, working from the head down. Imagine a warm sensation spreading through your body, wiping away all thoughts.

As with the 4-7-8 method, the military sleep technique requires practice. But once you've mastered it, it can help you fall asleep in minutes.

The 15 minute rule

The 15 minute sleep technique is best employed when you've tried other calming methods but still find yourself lying awake. If after 15 minutes of lying in bed you feel no closer to sleep, get up and move to another room.

Getting out of bed helps prevent negative connections from forming. You want to see the bed as a place of sleep but the longer you spend lying awake, the more your brain associates it with stress.

When you leave the room, make sure to maintain a calm state. Keep the lights dim and pick up a relaxing hobby, like reading or stretching.

Once enough sleep pressure has built enough that you begin to feel tired again, return to bed and reengage with your preferred calming technique.

9 sleep products we're testing and loving

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

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

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

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

Key takeaways: At a glance

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

What is the 7:1 sleep rule?

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

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

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

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

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

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

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

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

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

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

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

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

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

3 other routine changes I made to get more sleep

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

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

1. Getting plenty of exercise

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

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

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

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

2. Natural daylight, especially in the morning

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

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

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

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

3. No more lie-ins

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

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

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

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

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

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

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

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

Sleep products we love right now

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

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

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

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

Key takeaways

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

How napping alleviates insomnia symptoms

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

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

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

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

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

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

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

Can naps cause insomnia?

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

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

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

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

Napping can't substitute better sleep quality

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

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

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

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

How to take the perfect nap

1. Keep it under 20 minutes

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

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

2. Finish napping by early afternoon

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

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

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

3. Try a 'nappuccino'

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

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

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

Best sleep products for a power nap

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

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

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

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

At a glance: Key takeaways

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

How early nights caused my overnight wake-ups

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

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

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

Here are three ways it impacted my sleep...

I started waking up at 3 a.m.

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

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

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

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

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

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

I couldn't fall asleep

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

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

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

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

I struggled to sleep the next night

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

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

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

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

How to sleep better after a bad night's sleep

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

1. Move your bedtime slightly earlier

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

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

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

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

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

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

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

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

3. Make sure you're actually sleepy

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

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

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

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

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

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

Key takeaways: At a glance

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

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

1. Keeps a consistent bedtime

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

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

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

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

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

2. Follows the same wind-down routine

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

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

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

3. Uses aromatherapy

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

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

4. Silences most phone notifications

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

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

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

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

3 things an insomnia expert avoids at night for better sleep

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

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

1. Clock watching

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

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

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

2. Bedroom light

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

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

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

3. Scrolling

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

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

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

Our top 3 gadgets for better sleep

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

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

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

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

Key takeaways: At a glance

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

My average sleep time and sleep scores

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

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

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

Is 6 hours of sleep enough?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The benefits of sleeping for 7+ hours a night

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

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

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

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

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

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

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

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

3 sleep scores just as important as duration

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

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

1. The quality of my sleep

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

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

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

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

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

2. Number of nighttime awakenings

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

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

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

3. Consistent bedtime

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

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

Bottom line

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

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

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

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

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

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

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

Tech that helping me get enough sleep

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

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

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

Key findings: At a glance

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

About the obstructive sleep apnea and muscle health study

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

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

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

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

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

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

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

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

The results indicated that:

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

How obstructive sleep apnea affects muscle health

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

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

But what causes this muscle loss?

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

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

Oxygen deprivation

Without adequate oxygen, muscles do not function.

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

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

Sleep deprivation

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

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

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

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

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

Sleep apnea and bone health

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

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

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

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

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

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

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

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

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

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

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

How to mange sleep apnea and improve muscle health

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

1. Seek a diagnosis and treatment

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

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

2. Get regular exercise

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

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

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

3. Eat a nutritious diet

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

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

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

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

As someone who writes about sleep for a living, I thought I was doing everything right to sleep through the night: consistent sleep schedule, no caffeine after midday, and a calming nighttime routine. So when I started waking up around 2 a.m. night after night, I was baffled.

Why was my sleep suddenly being sabotaged? After combing through my routine for the culprit, I realized that a supposedly 'healthy' bedtime habit could be the cause of my middle-of-the-night insomnia: my sleepy tea.

I reached out to sleep specialist Dr Shelby Harris to find out why, and to learn about the '10-3-2-1-0' rule she recommends for boosting your chances of sleeping through the night instead...

Key take-aways: At a glance

• My bedtime habit: I was drinking sleepy tea every evening. It was causing me to wake up around 2 a.m. and even though I wasn't desperate to use the bathroom, once awake I couldn't go back to sleep until I did use it.
• The temperature trap: Drinking hot liquids too close to bed can raise your core temperature. This can keep you in a lighter state of sleep for longer, where you're more likely to wake up.
• Bladder irritants: Peppermint and some floral blends can irritate your bladder, making your 'urge to go' feel stronger.
• The 90-minute cut-off: If you can't sleep without a cup of bedtime tea, Dr Harris recommends finishing it around 60-90 minutes before sleep to reduce the chances of it waking you up in the night.
• Fluid-free ways to wind down: Try gentle stretching, reading or using a "wind-down audio program" instead of bedtime tea.
• The '10-3-2-1-0 rule': Dr Harris recommends no caffeine 10 hours before bed, no food or drink (only small sips) 3 hours before bed, no work two hours before bed, no screen time an hour before bed, and not pressing snooze on your alarm.

The 'healthy' bedtime habit that caused my insomnia

As part of my nighttime routine, I’ve been enjoying a nighttime tea with a blend of chamomile, lavender and valerian — ingredients known for their sleep-inducing qualities.

Practising the same activities in the evening can help the mind and body recognize that it’s bedtime and start winding down, so along with my evening bath, book and tidy, my cup of tea became a habit.

I found it was helping me sleep, but I reached out to Dr Harris to find out how effective a tea could be.

While the ritual of drinking something warm and caffeine-free can signal to the brain that it’s time to wind down, “it’s not inherently sleep-promoting on its own,” explains Dr Harris.

“The key is what’s in it and how your body responds to it. Herbal teas like chamomile, lemon balm, valerian root, and passionflower may have mild calming effects for some individuals, primarily by promoting relaxation rather than directly inducing sleep.”

So I think my tea habit was helping me fall asleep faster because of my calming evening routine, but why was it waking me up later that same night?

Why it was waking me up at 2am

Even though I wasn’t waking up desperate for the toilet, I always felt like I needed to use the bathroom to go back to sleep once I was awake.

“Even if a tea is caffeine-free, the fluid volume can be enough to disrupt sleep,” explains Dr Harris, adding that “this is one of the most common causes of waking up in the middle of the night.”

“Some people are also more sensitive to bladder filling during lighter sleep stages, so even a relatively small amount of liquid before bed can disturb sleep,” adds the board-certified Sleep Specialist at BetterSleep, advising to drink tea around 60-90 minutes before bed to avoid the issue.

While Dr Harris recognizes the importance of a nighttime routine, she recommends a non-fluid-based wind-down instead.

“This might include reading, gentle stretching, guided relaxation, or using a wind-down audio program,” she says.

The new '10-3-2-1-0 rule' I’m sticking to instead to sleep through the night

A sleep rule Dr Harris recommended is the 10-3-2-1-0 rule. This means:

No caffeine 10 hours before bed
No food or drink three hours before bed
No work two hours before bed
No screen time one hour before bed
And 0 times pressing the snooze button

“The 10-3-2-1-0 framework is a helpful educational tool because it simplifies healthy sleep habits,” says Dr Harris.

Since implementing this, my middle-of-the-night insomnia has stopped. I fall asleep fast and sleep through the night, without waking to use the bathroom.

It also stops me from scrolling on my phone at night, meaning keeping a regular sleep schedule (one of the most important steps for a regulated circadian rhythm) is easier.

However, despite the sleep expert saying it’s a good guide, “people should do what works best for them,” she advises. “Some people do fine with a light snack or a small amount of fluid before bed, while others are very sensitive and benefit from tighter restrictions.”

“What’s important if you’re having constant sleep disturbances is discussing potential causes with your doctor,” Dr Harris says.

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

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

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

Key take-aways: At a glance

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

How stress causes 3 a.m. wake-ups

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

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

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

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

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

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

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

What is ‘cognitive shuffling’?

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

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

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

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

How to try ‘cognitive shuffling’

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

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

For example:

Mall, manatee, mug, map…

Ant, apple, attic…

Top, tail, tick…

Trainers, tickle, table…

Rain, rabbit, ruby…

Eggs, elephant, ears…

Sausage, socks, seat…

Switch, store, scissors…

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

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

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

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

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

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

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

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

More tips to fall asleep quickly again at 3 am

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

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

For over a year now, I've been going for a pre-work stroll every morning to lift my brain fog and boost my energy levels. This morning habit is now an essential part of my day, and I often find myself yawing and feeling groggy whenever I skip it.

But why does a 15-minute morning walk around the block make such a difference to my energy levels? To find out, I asked four doctors why stepping outside after waking up helps me start my day refreshed.

The experts explained there are science-backed advantages to adding a walk to your morning routine, and gave me tips to maximize these benefits. Below, I'll share their advice plus some of the ways I increase my energy levels when I don't have time to go outdoors.

Key takeaways

• Research has proven that getting 15 minutes of sunlight exposure within an hour of waking up every morning can increase energy levels and reduce brain fog.
• You can also increase morning energy levels by hydrating as soon as you wake up, eating a protein-rich breakfast, and avoiding phone activity within 15 minutes of waking up.
• For those who don't have easy access to morning sunlight, try light therapy lamps, blue light glasses and sunrise alarm clocks.

• Read more: This simple switch helped me wake up early and with tons of energy despite being a night owl — here's how

My 15-minute morning habit for boosting energy

I work from home three days a week, and while the arrangements has its perks, it does mean my 15-minute walk to the office is eliminated.

While opening my curtains to get some natural light does brighten up my workspace, on my home working days I'd often find myself yawning and reaching for the instant coffee.

So, to make sure that I didn't go eight hours without getting a dose of fresh air, I decided to pencil in a pre-work walk every morning. Lasting just 15 minutes, this was an easy activity to turn into a habit as I live in a walkable city with plenty of parks to stroll in and coffee shops to frequent.

After a year of this healthy habit, I always feel an invigorating boost post-walk — and a groggy slump when I have to miss it. I even credit the morning habit for helping me sleep through the night.

How does the 15 minute sunlight rule boost energy and reduce brain fog?

So, my 15-minute morning walk helps to wake me up and sleep through the night, but why? There's one important component of an outdoor walk that holds the key to boosted energy: sunlight.

A 2026 study by the University of Manchester found that higher daytime light exposure decreases brain fog and increases the ability to maintain focus and attention, with up to 10% faster reaction speeds under bright light compared to dim conditions.

In fact, extensive research shows that our circadian rhythm pretty much relies on light to know that it's daytime, as sunlight increases the production of energy-boosting hormone cortisol.

And while artificial light has been seen to increase alertness, science has proven that natural morning light is a much stronger environmental signal for boosting alertness than indoor lighting.

Dr. Eleni Nicolaou a clinical psychologist and creative wellness expert at Davincified, explains that morning sunlight stimulates two biological functions that transition the body from its sleep state into its alert state.

"The first is the suppression of melatonin, the hormone that your brain secretes during the night to make you feel sleepy," the wellness expert tells me.

Dr. Nicolaou explains that when morning light hits our eyes, it sends a signal to the brain to stop the production of melatonin.

"Most people wake up with melatonin still in their system, which is why the first hour after waking often feels foggy and slow — nothing clears that up much faster than sunlight," she explains.

The second function stimulated by sunlight is the production of cortisol, which is shown to increase blood sugar levels slightly and has been found to enhance concentration and prepare the body for physical and mental activity.

"At the same time melatonin drops, morning light triggers what researchers call the cortisol awakening response," says Dr. Nicolaou.

"Cortisol has a bad reputation as a stress hormone, but in the morning, its role is to energize you," she adds.

How to use the 15-minute sunlight rule: Key considerations

Timing is crucial

'Get 15 minutes of sunlight every morning', as a rule, is pretty broad. Morning can be anything from 5 a.m. to 11 a.m, which means you might wake up at 7 a.m., head out at noon, and feel happy you've hit the brief.

So, what time should you go out to catch some energy-boosting rays? Well, it all depends on your wake-up time.

"The sweet spot based on the circadian literature is within the first hour of waking, ideally within the first 30 minutes, explains Dr. Tracy Collins, a clinical psychologist at Mentalyc.

Dr. Collins notes this 30-60 minute rule is based on how your circadian clock is most sensitive to light input during this early window.

"Waiting until 11 a.m. still has some benefit but you've missed the period where your system is actively looking for that timing signal," she clarifies.

The glass filter

As explained above, sunlight is an important biological wake-up call. However, you can't get your sunlight fix by sitting near a window. Even on a cloudy day, it's best to head outside.

"Even overcast skies provide somewhere around 10,000 lux of light, which is significantly more than indoor lighting which typically sits around 200 to 500 lux," says Dr. Collins.

The psychologist explains windows provide a 'glass filter', with studies finding that the vitamin D-triggering UVB radiation is blocked by window glass.

"So a cloudy day outside is still roughly 20 times brighter than sitting next to a window inside," she says.

"On really grey days I'd suggest bumping it to 20 or 25 minutes to compensate, but you're still getting a meaningful dose," advises Dr. Collins.

Walk anywhere

When I say walk', I don't mean a ramble through the forest or taking a nature hike. You can get your 15-minute sun exposure from walking to the store, taking a stroll around your block, or even stopping to chat to a neighbor.

"10 minutes of movement, doesn't have to be a workout, even a walk around the block counts," says Dr. Collins.

How much energy can you get from 15 minutes of sunlight?

While it's clear by now that sunlight can increase your energy, it's trickier to pinpoint the amount of energy it can boost. So, lets compare gaining energy to charging a phone battery.

"If we're using the phone battery metaphor, I'd say morning sunlight takes you from whatever your baseline is and adds roughly 15 to 20 percent," says Dr. Collins.

"So if you woke up at 50% because you slept poorly, you're now at 65 to 70," elaborates the psychologist.

She also clarifies that, while sunlight's not going to "fully charge you" on its own, it's one of the highest return investments you can make for how little effort it requires.

"Nothing else that takes 15 minutes and zero equipment comes close," she says.

3 other ways to naturally boost your energy

While sunlight is a great way to feel more alert each morning, it's a good idea to pair it with other energy-increasing activities. Here are three other things I do each morning to wake me up:

1. Eat a protein-rich breakfast

First of all, I don't skip the most important meal of the day.

Studies have shown how missing breakfast can significantly reduce energy levels and a bring about cases of brain fog.

Dr. Nerina Ramlakhan, a neurophysiologist and sleep expert at Oak Tree Mobility, advises grabbing a protein-rich breakfast instead.

"Try to include a good source of protein such as nut butter, full fat Greek yoghurt or eggs, as these will help to maintain your blood sugar levels and keep you more energized throughout the day," says Dr. Nerina.

2. Skip the morning doomscroll

I can admit that I'm often tempted to start my day with a scroll, but not only is doing this a time suck, but studies also show it's a huge energy drain.

Instead, phycologists like Dr. Collins advise avoiding your phone for the first 15 minutes of your day.

"The reactive mode that email and social media put you in first thing is an energy drain that people massively underestimate," she warns.

3. Hydrate before your morning coffee

While I confess that I sometimes like to supplement my walk with a cup of joe, I never ever drink it before heading out or before enjoying half a bottle of water.

According to research, hydrating helps to make you feel more focused and alert, so save your java for after your hydro boost.

"We tend to lose fluids overnight through our breathing and sweating which can contribute to dehydration if you aren’t drinking enough water," warns Dr. Jody-Ann McLean, a physician and medical writer at This Is Menopause .

"Hydrate with a glass of water when you wake up," she advises.

The best sunlight tech if you can’t get outside each morning

Whether you're a shift worker or just don't have the chance to catch some rays in the morning, here are some other ways you can get your morning sunlight exposure.

1. Light therapy lamp (10,000 lux)

While indoor lighting may not be the best for staying alert, there is an exception: a light therapy lamp.

There is plenty of research supporting the positive impact of light therapy lamps on reaction times and attention, even when used in a dim indoor environment.

"The best time to use bright light therapy is every morning within thirty to sixty minutes of waking up," says Dr David Danish, a Double Board-Certified Psychiatrist.

"If your light box delivers 10,000 lux, aim for twenty to thirty minutes per session," he adds.

2. Blue light glasses

While I've touched on what a massive energy drain morning phone activity can be, they can emit something that can helps us feel more energized: blue light.

You can boost morning energy by wearing glasses designed to emit blue-enriched white light that suppresses melatonin, with studies finding that sleepiness was reduced in workers who wore these blue-enriched light glasses.

3. Sunrise alarm clock

Read my Lumie Bodyclock Luxe 700FM sunrise alarm clock review and you'll find out why I think the best sunrise alarm clocks are worth it if you want to eliminate morning grogginess.

In fact, sunrise alarms, which simulate a sunrise, work by mimicking a sunrise, have been shown to increase cortisol for a morning energy boost.

After three years of writing about sleep, I've finally been swept up by the magnesium craze and its promise of promoting deep sleep. But does it have the edge over sleep-enhancing glycine?

Magnesium surged in popularity thanks to the viral sleepy girl mocktail, and I use magnesium patches and gummies every night in an attempt to boost my deep sleep. However, after examining the ingredients label, I found my gummies also use glycine to "support relaxation".

So which supplement is actually best for deep sleep? To find out, I asked two board-certified doctors for the lowdown on glycine versus magnesium. Here's which one they recommend for improving deep sleep, and how to take each supplement...

Key takeaways: Glycine vs magnesium at a glance

• Magnesium and glycine are supplements that have been shown to improve sleep quality and sleep onset latency.
• There is stronger evidence that magnesium can increase time spent in deep sleep, but results vary depending on your body’s pre-existing magnesium levels.
• While there is a lack of objective evidence to suggest glycine can specifically increase deep sleep, it may be more helpful than magnesium for falling asleep faster and reducing morning grogginess.
• To improve your sleep quality, take magnesium and glycine an hour before bedtime. Magnesium can be taken with food to reduce digestion issues, while glycine is more efficient when taken in powder form and mixed with water.

How does glycine improve sleep?

The gummies I take in the evening are designed to promote relaxation and "promote a balanced sense of well-being". Their key ingredient? Glycine. But what is glycine and can it actually help you sleep?

"Glycine is an amino acid, a building block of protein that also acts on the brain," explains Dr. Sarah Jamison, a board-certified doctor and Health Expert on the Vitamin Shoppe’s Wellness Council.

Dr. Raj Dasgupta, a board-certified doctor, also points out that glycine's effects on the body have been shown to improve subjective sleep quality and "next-day alertness".

"It is used for sleep because it may promote a drop in core body temperature and support a calmer state in the central nervous system, both of which are favorable for sleep onset," he explains.

How does magnesium improve sleep?

Magnesium is a popular sleep aid, and I've been using magnesium supplements every night in the form of gummies and sleep patches.

According to both Dr Jamison and Dr Dasgupta, the use of magnesium to promote sleep is well founded and science backed.

"Magnesium is an essential mineral that helps regulate the chemicals our brain naturally produces to help us sleep," explains Dr Jamison.

"It’s used because studies link higher magnesium levels with better sleep quality, longer duration, and faster sleep onset," she adds.

Dr. Dasgupta also highlights the role of magnesium in stress regulation, with a 2020 review finding that magnesium stabilizes our nervous systems.

"People use it for sleep because it has a calming effect on the nervous system and may help reduce physical tension and nighttime awakenings," he tells me.

Magnesium vs glycine: Which is better for deep sleep?

Before we explore the pros and cons of glycine versus magnesium, it's important to note that more research needs to be conducted on the effects both have on deep sleep.

"Neither supplement reliably and strongly increases slow-wave sleep in a clinically dramatic way," warns Dr. Dasgupta.

However, glycine and magnesium do show promise in promoting deep sleep. Here's a breakdown of their respective pros and cons...

Glycine: Pros and cons

While he acknowledges that evidence is "very limited", Dr Raj Dasgupta argues that glycine has a "small edge" based on current data.

"Glycine has slightly more direct support for improving sleep quality and sleep onset, with some studies suggesting modest improvements in perceived sleep depth," he says.

Meanwhile, Dr Jamison says that, while glycine hasn’t objectively been shown to increase deep sleep specifically, it does helps with falling asleep and overall sleep quality.

"If your issue is falling asleep or feeling groggy the next day, glycine might be more helpful," she advises.

Magnesium: Pros and cons

Magnesium is a clear winner for Dr Jamison, who says that magnesium has "the edge" if the goal is achieving deeper sleep.

"If we’re talking specifically about deep sleep, magnesium actually has better evidence showing it can increase deep sleep time and improve sleep quality."

On the other hand, Dr Dasgupta says that, while magnesium have been proven to improve sleep indirectly in those who have a magnesium deficiency, research has shown that it won't supercharge the sleep of those who already have enough magnesium.

"In patients who are deficient, correcting magnesium levels can noticeably improve sleep quality, but effects in people with normal levels are usually more subtle."

• Read more: I fell back asleep fast at 3 a.m. using a brain researcher’s 5-minute trick — here’s why

How to take magnesium for sleep

While I take magnesium in the form of gummies and patches, those are far from magnesium's only forms.

Magnesium is available in plenty of formulations: tablets, capsules, powders, topical solutions, sprays, and even hot chocolate.

However, Dr Dasgupta pints out that choosing the type of magnesium is more important than the dosage form.

Magensium supplements come in three main types: magnesium glycinate, citrate, oxide, and threonate.

"For sleep, magnesium glycinate is usually preferred because it is better absorbed and tends to be gentler on the stomach, while citrate can also help but is more likely to cause a laxative effect," he warns.

As for the timing of taking magnesium, Dr Dasgupta recommends taking it in the evening with a snack (as "people tolerate it best" when it's with food) or at bedtime.

Dr Jamison agrees with the latter time. "If being used for sleep, the recommended timing is typically one hour before bed," she suggests.

With dosing, Dr. Jamison strongly recommends speaking to a healthcare professional before taking magnesium.

"It’s best to speak to your doctor to know exactly what dosing is correct for you, especially because dosing for magnesium can vary," she tells me.

How to take glycine for sleep

While glycine also comes in many modes, including powders, capsules, and the gummies that I'm using, Dr Dasgupta says you should choose a form based on the efficiency of its dosage.

"Glycine is most commonly available as a powder or capsule, but powder is usually preferred because effective sleep doses are relatively high," he says.

"Capsules are more convenient but often require several pills to reach an effective dose," he adds.

However, Dr. Jamison also points out that the right dosage and form can vary from individual to individual, even if the recommended dose for a healthy adult is around 3g of glycine

"Since everyone has their own unique medical history and needs, it’s best to speak to your healthcare provider regarding the mode and dose that is best for you," she advises.

Meanwhile, both doctors agree that it's best to take glycine at a maximum of an hour before bedtime for best results.

"It is usually taken about 30 to 60 minutes before bed and mixed with water," recommends Dr Dasgupta.

So, whichever one I choose as my nightstand staple, both magnesium and glycine seem to be great additions to my nighttime routine either way.

I've been wearing my new Apple Watch to bed for a week now, and I must say I'm impressed. From accurately tracking my sleep stages to giving me gentle nudges to start winding down, the Apple Watch has helped me understand my sleep while showing me key ways to improve it.

Still, as with every time I try out one of the best sleep trackers, I feel there are modes and settings that I'm completely oblivious to — and it could be standing in my way of seeing lab-accurate results.

So, to find out, I've called on Dr. Audrey Wells, Chief Medical Officer at SLIIIP.com and Dr. Joshua Roland, Medical Director at Dreem Health, to give me some helpful pointers. Here, the two board-certified sleep doctors reveal the five Apple Watch settings that increase the accuracy of my sleep tracking.

Key takeaways: At a glance

• The Apple Watch can track your sleep duration and sleep stages, but there are key hidden settings that need to be activated for more accurate results.
• Activating Wrist Detection and Sleep Focus are vital for accurate results, as they allow your Apple Watch to know when you're wearing your device and are intending to sleep.
• Other settings, such as Wrist Temperature and Sleep Apnea notifications, can give you invaluable insights into your health, such as sleep disorders, medical conditions, or illness.
• While research shows that consumer sleep-tracking wearables are improving in accuracy and can give you useful data on your sleep duration and patterns, board-certified sleep physician Dr Wells notes that an Apple Watch won't give you data as accurate as a clinical sleep study's data.

The 5 vital Apple Watch settings for accurate sleep data

1. Sleep Focus

Let's begin with one of the most important Apple Watch settings for your sleep: Sleep Focus mode. In fact, it was the first setting I learned about when I set up my Apple Watch, and while it prepares you for rest by reducing distracting notifications, it's also needed for accurate tracking.

"Sleep Focus mode signals to the watch that you’re intending to sleep, and this allows it to more accurately detect when you fall asleep and stay asleep, rather than misinterpreting late-night phone use or movement as wakefulness," says Dr. Roland, a board-certified sleep medicine physician.

"Without it, the watch may confuse quiet rest, like lying in bed scrolling your phone, with sleep," agrees board-certified sleep medicine physician Dr Wells.

• Read more: Experts explain why your Apple Watch tracks your wrist temperature during sleep — 5 key things it can tell you

2. Wrist detection 

Wrist Detection is another important one as it lets the Apple Watch know you're wearing it and, according to Dr Roland, it's "essentially what allows all the sensors to function properly" when you're wearing the watch to bed.

"Without it, the watch can’t reliably track movement, heart rate, or sleep stages, which means your sleep data may be incomplete or inaccurate," the sleep expert warns.

Dr Wells also agrees that Wrist Detection needs to be on so the Apple Watch can track the "main signals" it uses for sleep. The doctor also reminded me of another essential thing you should do that's outside your Apple Watch settings: wear the Watch correctly.

"If it's too loose or not positioned correctly, the device can’t reliably track movement even with Wrist Detection," she reminds me.

3. Sleep apnea notifications

Okay, so the Sleep Apnea notifications tool is the one setting that I actually can't activate as, according to Apple Support, it's only available on the Apple Watch Series 9 or later, the Apple Watch Ultra 2, or Apple Watch SE 3.

However, sleep tech writer Eve Davies swears it's an essential hidden Apple Watch sleep tracking feature if you or your partner are prone to snoring.

This sleep apnea tool flags potential breathing disturbances during sleep, which Dr Roland emphasizes is important, as you probably don't notice these disturbances yourself.

"Sleep apnea often goes undiagnosed, but it can seriously impact sleep quality and overall health," he explains.

"Having a tool that monitors for irregular breathing patterns can prompt you to seek medical evaluation if something seems off," he adds.

4. Wrist temperature

One of the health metrics (or vitals, as Apple calls them) I was eager to see was the Wrist Temperature measurement. Dr. Roland told me the Wrist Temperature setting was important for assessing my "body's overnight physiology".

"Changes in skin temperature while you sleep can reflect things like illness, hormonal shifts, including menstrual cycle phases, or recovery status," notes the physician.

I was a little disappointed to wake up after the first couple of night and seeing no Wrist Temperature data, but Dr Wells assures me this was normal.

"Wrist temperature doesn’t measure sleep quality or diagnose sleep problems, so think of it as a trend over time, not a single-night insight," she tells me.

Dr Wells says that, as wrist temperature can give you helpful context about you nocturnal patterns (including changes to your overall health and circadian rhythm), "it may be worth paying attention if you notice consistent changes."

5. Charging reminders 

Charging Reminders are a setting you may not even associate with sleep tracking, but it's important for accuracy because, as Dr Wells puts it, "If your watch runs out of battery overnight, you won’t get sleep data."

"The real value of wearables comes from consistent trends over time, not one or two nights of data," says the sleep expert. "So charging reminders help you build that consistency so you get to know your own patterns and the information is actually useful."

3 things my Apple Watch data has revealed about my sleep

1. My average sleep duration is way less than the recommended 7-9 hours

The main draw of the Apple Watch's sleep tracking is seeing how much sleep you managed to get each night, along with amount of time you spent in each sleep stage.

After I started building enough sleep data, the Health app gave me overview of how much sleep I get on average. Today's weekly average? 6 hours and 11 minutes.

Now, some people may be tugging on my neck collar, wondering how on earth I can function on so little sleep. After all, the recommended sleep duration for adults is seven to nine hours. But...

2. ...but my high sleep scores say it's not a huge problem

...I'm scoring pretty high sleep scores on less than seven hours of sleep. Apple Watch sleep scores are basically marks out of 100, categorised into four scoring groups: very low, low, high, and very high. On average, I'm achieving a 'high' score — sometimes even in the 90s.

Of course, your sleep score isn't only calculated on duration. It also takes into account your sleep regularity (for example, going to bed within the same window every night) and how many times you experience nighttime awakenings.

3. Health metrics rule out any sleep disorder

As I mentioned above, there are some tools I can't access (most importantly the Sleep Apnea Notifications), but I still get to see important health metrics on the Vitals app, an Apple Watch app that gives me a daily snapshot of key measurements.

These include respiratory and heart rates and blood oxygen levels, which can provide data used to suggest sleep disorders such as sleep apnea, dehydration, or overconsumption of caffeine or alcohol.

Luckily, my health metrics indicate that I'm not experiencing any sleep disorders, but I know that if I spot any changes outside my typical range, I can use these patterns to identify any problems.

Is Apple watch sleep tracking accurate?

If you're wondering how to make your sleep tracking more accurate, you're probably also questioning how accurate an Apple Watch's sleep trackers are (or how accurate wearable sleep trackers are in general).

Luckily, a study has proven the value of consumer sleep-tracking devices, concluding that at-home trackers have a similar accuracy to research-grade actigraphy when estimating total sleep duration.

Other research even predicts that consumer wearables will "likely provide sleep information on par with actigraphy."

But are we there yet? According to Dr Wells, not quite. "The data should be viewed as an approximation of sleep patterns, not a precise measurement of sleep stages or quality," says the sleep expert.

"Remember that the Apple Watch is estimating sleep based on patterns, not directly measuring brain activity like a clinical sleep study would," she adds.

I recently got my first ever Apple Watch, and while it has a multitude of functions, I've primarily been using it as a sleep tracker. Each night, it's given me high sleep scores (even up to 92 out of 100), despite the fact that I average around six hours of slumber a night.

However, the expert-backed 7:1 sleep rule has shown that sleeping for at least seven hours a night and following a consistent sleep schedule can decrease mortality risk by 24%— which could add up to four years to your life.

That's why I've decided to use one of the best sleep trackers to help me stick to a regular nighttime routine and increase my average sleep duration from six to seven hours. Here's a breakdown of how I'm using the Apple Watch's sleep tracking to meet the 7:1 sleep rule...

• Read more: These 5 overlooked Google Clock app features helped me quit bedtime doomscrolling to get more sleep

Key takeaways: At a glance

• Recent research shows that that getting 7 hours of sleep and falling asleep within the same 1-hour window — dubbed the "7:1 sleep rule" — can lower mortality risk by 24%.
• While my Apple Watch has awarded me sleep scores of up to 92 for less than seven hours of sleep, I'm using its key features to follow the 7:1 sleep rule.
• Functions such as its Sleep Focus mode, Sleep Schedule and Wind-Down Feature help me maintain a consistent sleep schedule and build a calming nighttime routine.
• The Vitals App offers a panoramic view of my overall health, informing me of any sleep issues and their causes, while also illustrating how the 7:1 sleep can improve health and wellbeing.

What is the 7:1 Sleep Rule?

Experts have long recommended that adults should sleep between seven and nine hours a night for optimal health and wellbeing, and a groundbreaking study has recently echoed this advice.

The research, conducted by the the London School of Economics and Political Science (LSE) and insurance company Vitality, found that getting 7 hours of sleep and going to bed within the same 1-hour window can lower mortality risk by 24% if practiced at least five nights a week, .

And it's not the only research that shows how important getting at least seven hours of sleep is to our lifespan. Last year, research conducted by the Oregon and Health and Science University found that getting less than seven hours of sleep can have a worse effect on longevity than a poor diet or lack of exercise.

The 3 key Apple Watch features I'm using to follow the 7:1 Sleep Rule

The Apple Watch's sleep tracker can give you a detailed breakdown of your four sleep stages each night: the N1 and N2 light sleep stages (lumped together as 'core sleep' on the Apple watch), deep sleep, and REM sleep.

However, it's not simply a sleep tracker, it's also a sleep-boosting device that can help you maintain good sleep hygiene.

For instance, Sleep Focus and Schedules on watchOS (the Apple Watch's operating system) can help you keep to a consistent sleep schedule; going to bed within a 1-hour window.

Then there's the Wind Down feature, which can help you stay away from sleep-disrupting habits and distracting iPhone features to reduce revenge bedtime procrastination and help you fall asleep by your chosen time.

However, if sticking to a consistent sleep routine isn't giving you the sleep duration you want, you can identify how long it takes you to fall asleep by using the Health App, which can distinguish between the time you spent in bed vs the time you actually spent asleep.

With all Apple Watches that operate on the watchOS 11 (such as the Apple Watch Ultra that I'm using), you can access the Vitals app only on your Apple watch.

The app, which acts as a snapshot of all your health metrics (it condenses all the vital health data from your iPhone's Health app into a daily health summary), validates the rule as I notice it shows improved Heart Rate and Respiratory data whenever I edge closer to meeting the 7:1 rule.

1. Sleep Focus and Schedules

One of the most important things you should do before tracking your sleep (besides enabling sleep tracking and, y'know, remembering to put your Apple Watch on) is to make sure your watch and phone is in Sleep Focus mode.

This mode prepares your watch for tracking, can silence distracting notifications from your chosen apps (from social media to work emails), and dims and simplifies your watch face and phone lock screen. (My phone's lock screen wallpaper is covered in snoozing emoji faces when Sleep Focus mode).

You can manually activate the Sleep Focus mode via the Control Center of your watch or iPhone, but my Focus mode turns on automatically thanks to the Sleep Schedules function.

This function allows you to set your preferred bedtime and wake-up time, which then creates bedtime reminders and morning alarms.

Both the Sleep Focus mode and Sleep Schedules are helping me to stick to 7:1 sleep by encouraging me to go to bed and wake up within a 1-hour window. This sleep regularity is resetting my circadian rhythm, preparing my body clock for sleep at the right time.

2. Wind Down feature

While the Apple Watch's sleep schedule creates a sleep plan for you, the Wind Down feature helps you stick to the plan by limiting distractions (in a similar way to the Sleep Focus mode) and preparing you for sleep by launching relaxing activities like mediation for calming music.

The great thing about this feature is that you can turn it on just minutes or even hours before your bedtime, and it also activates the Sleep Focus mode outside your sleep schedule.

Mine is set 30 minutes before bed, but a one or two hour wind down is great if you want to stick to the 10-3-2-1-0 rule for longer sleep and consistent routines.

3. Vitals app

Launched in 2024 as part of the watchOS 11 update, the Vitals App provides a condensed view of your health metrics (a.k.a. vitals), such as respiratory rate and blood oxygen levels, as well as your sleep duration.

These metrics give me key insights into my sleep and potential sleep disorders. For example, my blood-oxygen levels are consistently high, meaning I can rule out sleep conditions such as sleep apnea as a cause if my sleep data shows frequent awakenings.

The Vitals App can show you when your metrics are "within typical range" or when your health metrics are higher or lower than usual. The Vitals App can also suggest reasons behind the change. For example, if your heart rate becomes more elevated, the app suggests it could be caused by consuming too much caffeine.

On the flip side, when you follow the 7:1 sleep rule and improve your sleep, your health metrics may improve, such as a lowered heart or respiratory rate.

Why I’m not chasing perfect sleep

It would be remiss of me not to mention one important thing to remember when tracking your sleep with an Apple Watch: Don't use it to chase the perfect sleep because the perfect sleep doesn't not exist.

Becoming fixated with your sleep data will likely exacerbate any sleep issues you're experiencing — this phenomenon even has a name: orthosomnia.

The study behind the 7:1 sleep rule emphasised focusing on the rule for five days a week to help you reap the longevity-boosting benefits, so don't beat yourself up if you sleep in on a Saturday morning or experience a bout of the Sunday scaries. It's all about trying to improve your sleep when you're able (and willing) to.

Besides, tracking my sleep has actually made me feel less worried about my sleep.

Despite an average sleep duration of less than seven hours a night, I'm consistently achieving high sleep scores (sometimes in the 90s), experiencing a normal amount of short nighttime wake-ups, and seeing health metrics that indicate I'm not experiencing any sleep disorders.

Science has even shown that some people are just "short sleepers", thriving on six hours a night without any health drawbacks.

All in all, I'm happy with my sleep, but I'm more than happy to improve it, too.

A good night's sleep doesn't just allow you to get through the day without yawning — consistent, good quality sleep can help you live longer, as a 2026 study from Vitality and The London School of Economics and Political Science (LSE) has found.

So how do we define a good night's sleep? For many of us, it's case of racking up enough hours. But the real marker for better sleep lies elsewhere: "Sleep quality matters just as much," explains Dr. Joshua Roland, certified sleep doctor at Dreem Health.

Dr. Roland notes that time spent falling asleep, nighttime awakenings, and sleep cycles all contribute to sleep quality. So if you want a good night's sleep, these are the metrics you should be looking for in your sleep tracker...

Key takeaways: At a glance

• If you're waking up tired after 8 hours it may be down to the quality of your sleep.
• Sleep quality is just as important as duration, and 3 key 'sleep muscles' can indicate the quality of your rest.
• The first sleep muscle is sleep latency; how long it takes you to fall asleep.
• The second sleep muscle is time spent in deep sleep; whether you're getting enough restorative rest.
• The third sleep muscle is sleep efficiency, how much time spent asleep when you're in bed (which is reduced by nighttime wake-ups).
• You can improve these 'sleep muscles' with simple steps including optimizing your sleep environment, creating a nighttime routine and sticking to a consistent sleep schedule.
• Consistent, good quality sleep can even add up to four years to your life, according to a recent study.

• Read more: I'm usually too exhausted to wake up early — but I now get up at 6 a.m. and have loads of energy after making this one simple change to my routine

The 3 key 'sleep muscles' to focus on for good quality sleep

Dr Roland says that these are key metrics for defining sleep quality: "How quickly you fall asleep, how often you wake up at night, how much time you spend in restorative stages like deep and REM sleep, and how refreshed you feel in the morning."

Here, we'll explore three of these key sleep metrics or 'muscles' and how they impact your sleep quality.

Muscle 1: Sleep latency

If you're regularly clocking up eight hours sleep a night, the time spent lying awake in bed at the start of the night might seem irrelevant to the overall picture of your sleep health.

However, increased sleep latency — when it regularly takes you over 20 minutes to fall asleep — can be a sign that your circadian rhythms are off track.

"Sleep onset latency is a sensitive indicator of how well the circadian rhythm is functioning," explains Ariel Garten, neuroscientist and co-founder of Muse Sleep Headband.

She notes that your sleep latency can "decline significantly" without a change in total sleep time. But as your circadian function is disrupted, you're probably not enjoying genuine recovery during the night.

Dr. Roland says this is the best way to reduce sleep onset latency: "Go to bed and wake up at the same time every day, even on weekends, to reinforce consistency.

"Regular exercise, exposure to natural light during the day, and avoiding long or late naps can also help you fall asleep faster," he explains.

Muscle 2: Time spent in deep sleep

Sleep trackers record how long you spend in key sleep stages: light, REM, and deep sleep.

During a healthy night's sleep, you cycle through each stage. However, when your sleep architecture is disrupted, you might spend most of the night stuck in lighter sleep.

"Your body relies on predictable, uninterrupted cycles to repair, regulate hormones, and support brain function," explains Dr. Roland.

Garten notes that deep sleep is when physical restoration happens, while REM is critical for emotional regulation and next-day cognitive performance.

"Small nightly losses in either compound into real fatigue and brain fog across the week in ways that total sleep time simply won't show you," says Gartner.

By the way, you need less deep sleep than you realize: for most adults, around 60 to 90 minutes of deep sleep a night is plenty.

Muscle 3: Sleep efficiency

Brief nighttime awakenings are normal; in fact, you might not even notice they happen. However, when you regularly wake up during the night, or when these 3 a.m. wake ups turn into 'middle insomnia', those long hours in bed aren't beneficial.

"Sleep efficiency – how consolidated and uninterrupted sleep actually is – tells you whether the time spent in bed is translating into genuine recovery," says Garten

"You can get eight hours of fragmented or irregular sleep and still feel exhausted," explains Dr. Roland, "while consistent, high-quality sleep helps regulate your circadian rhythm, improving everything from mood to metabolism."

How to work these 3 'sleep muscles' harder for better energy

The good news is that you can improve your sleep quality and these 'sleep muscles' with some simple steps. We spoke to the experts to find out more...

1. Optimize your sleep environment

"To improve all three [muscles]," Dr. Roland first advises, "optimize your sleep environment."

This begins with a comfortable, sleep-supporting bedroom. Keep it cool (the best temperature for sleep is 65 to 70°F), and dark (light at night can disrupt your body clock) with the best mattress for your sleep style.

2. Create a nighttime routine

Alongside a bedroom that is conducive to sleep, Dr. Roland says that it's important to "focus on building a steady bedtime routine," before bed in order to improve these sleep muscles.

"Create a wind-down routine that signals to your body it’s time to sleep, limit screens and caffeine in the evening," he suggests.

A wind-down, or nighttime routine, is a series of relaxing activities you do (or don't do, in the case of screens and caffeine) in the lead up to sleep, and can be anything you find calming; light yoga, reading, stretching, listening to music or perhaps sleep mediation.

3. Stick to a consistent sleep schedule

But the best way to stay on top of your sleep latency, deep sleep, and nighttime interruptions is with consistency.

"The circadian rhythm relies on regular sleep and wake times to stay aligned," says Garten.

When your schedule shifts, Garten notes your brain receives "weaker" sleep and wake signals. "This can gradually disrupt sleep architecture and reduce overall sleep quality."

The 60-minute bedtime rule recommends finding an anchor time and going to bed within a 30 minute time frame either side of this anchor. So if 10 p.m. is your anchor time, you'll be tucked up between 9.30 p.m. and 10.30 p.m.

In fact, this rule is based on findings from the Vitality study, where researchers discovered that going to bed within the same 1 hour window and getting at least 7 hours sleep a night (consistent, quality sleep) could add up to four years to your life.

However, "if you still are not resting well," adds Dr. Roland, "or have other sleep-related symptoms, such as snoring, pauses in breathing, or frequent movements, it is important you see a doctor to make sure you don’t have an underlying sleep condition such as obstructive sleep apnea."

Finally, pay attention to how you feel in the morning

As Dr. Roland mentions, feeling refreshed in the morning is a marker of whether you've had good quality sleep.

Garten explains more: "When the brain gets the recovery it needs overnight, the downstream effects are tangible: sustained focus, emotional resilience, and faster cognitive recovery,"

"That's the real measure of a good night's sleep."

I used to be the person who sprang out of bed as soon as her alarm went off, but this spring I’ve been struggling with extreme morning fatigue. It was so strong that I kept hitting the snooze button, not just once, but multiple times a morning.

As a sleep tech writer for Tom’s Guide I know that hitting the snooze button is bad news for my sleep (it makes it harder to fall asleep at night for one, and it can make morning grogginess ten times worse). But honestly, I’ve been so tired, that extra 9 minutes’ sleep each time I hit ‘snooze’ have been irresistible.

To get me out of this cycle of exhaustion, I asked sleep expert and certified health and wellness coach Erin Clifford to help me curb my snooze button habit. Here’s the simple 3-step reset she taught me, and how it’s helping me feel energised again…

• Read more: Slept for 7 or 8 hours but still exhausted? Work these 3 ‘sleep muscles’ for more energy, experts say

At a glance: The 3-Step Morning Reset

• Step 1: The 'distance' trick – Move your alarm clock out of arm’s reach. Forcing physical movement is the fastest way to break the 'snooze' loop.
• Step 2: Sync your circadian rhythm – Stick to a strict 'wake-up window'—even on weekends—to train your brain to stop expecting that extra nine minutes.
• Step 3: Use sunrise cues – Use a sunrise alarm clock or sleep with your curtains open. Natural light signals your brain to stop producing melatonin and start producing cortisol (a ‘get up and go’ hormone).

Verdict: Snoozing your alarm will make your morning grogginess (sleep inertia) worse. Each time you hit that snooze button, you start a new sleep cycle you can't finish, leaving you more exhausted than if you'd just stayed awake.

From 'early bird' to 'snooze button queen'

I expected it to be easier to wake up in the mornings now that spring is here. But, Clifford explains, there are a few potential reasons why I'm groggier than usual, despite usually being an early bird who gets eight hours of sleep a night.

"Even though it's springtime and we're looking forward to brighter and warmer days, seasonal changes can still work against you," says the Cognitive Behavioral Therapy for Insomnia (CBT-I) therapist.

"In early spring, mornings are darker than our bodies are used to. Not being able to take in light or as much light immediately disrupts our circadian rhythm and prevents the body from recognizing that it is time to stop producing melatonin."

"It can also be because longer days (more sunlight later) may cause some of your normal bedtime habits or behaviors to change," Clifford elaborates.

"You could be staying out or staying up later, or delaying starting your bedtime routine. Even a small shift in routine, 20 to 30 minutes, can make waking up harder."

3 reasons why you might be hitting the snooze button more too

From your sleep environments to what you do in the lead up to bedtime, here we'll look at all the things that could be pushing me and you to hit the snooze button...

1. A lack of wake-up cues

From your bedroom being too dark to your alarm clock being too far away from your bed, your sleep environment can make it easier for you to wake up with lots of energy in the morning, or it can make it harder.

Invested in some blackout curtains so the lighter evening don't get in the way of your bedtime? While that's great for falling asleep fast at night, it's a different story when it comes to waking up with energy in the morning.

"People also gravitate towards the snooze button when they're lacking wake up cues," explains Clifford. "If your room is still very dark or your alarm is right next to your head, your body doesn't have an immediate and clear signal to wake up."

I swear by sleeping with my blinds open, so light hasn't been too much of an issue for me. Even with my attic bedroom flooded with natural light by 6:30am, I've still been snoozing.

However I am guilty of keeping my alarm too close to my bed, making it easy to knock it off for an extra few minutes sleep. Fine, I'll move it to the other side of my room.

2. Your body clock is still realigning

It hasn't been long since the clocks sprung forward. While you may expect your sleep to be 'back on track' now after the initial disruption — how much damage can one hour of lost sleep cause, after all? — it's not that simple.

Clifford says, "It can take our bodies a few weeks to adjust to the time change and realign our circadian rhythms."

This means that even if you are still getting "enough" sleep, your body may still feel like it is too early to wake up when your alarm sounds because it gravitates to the previous time.

You may particularly feel the effects of your body clock realigning if you've spent the winter doing your best to stick to a consistent sleep and wake time, as recommended by experts and backed up by huge new studies.

That's because your body will have got used to waking up at a certain time and the hour difference throws off that well-established rhythm.

That said, with a little more time, it will readjust to summer timings.

3. Your healthy sleep habits have slipped

With more daylight hours to play with in the evening, you may find your routine has shifted.

Now the evenings are lighter, it's hard to tell there difference between 5pm and 7pm and, personally, I've found I'm eating later and pushing back my nighttime routine (both of which are bad news for sleep quality).

Naturally, as you're exposed to brighter light for longer, melatonin release will be delayed. This can impact how fast you fall asleep and the quality of sleep you get through the night.

Unsurprisingly, if you spend more time tossing and turning, and if the quality of your sleep has taken a back seat, you're likely to feel groggy come morning.

Clifford, who is also a licensed professional counselor, says one of the main reasons people hit snooze is because they are waking up during a deeper sleep stage, meaning "you wake up feeling groggy and disoriented, and hitting the snooze button feels like a solution."

In a healthy sleep cycle, deep sleep comes during the first part of the night (a calming evening routine and healthy sleep habits help your body fall into that restorative deep stage early on).

But if your sleep cycles are fragmented in the first half of the night due to late night meals or too much light exposure, deep sleep may come closer to your wake up time.

Why you shouldn't snooze your alarm

Research published in 2025 by Rebecca Robbins, renowned sleep scientist at Havard Medical School — which analysed more than 3 million nights of sleep data from 21,000 people — found that more than 55% of sleep sessions ended with people snoozing their alarm.

Yet this common habit can confuse your brain and body, mainly because any sleep you get after hitting snooze is poor quality.

Essentially, hitting snooze fragments your sleep. Clifford says: "Your brain tries to make your body fall back to sleep during these 10 minutes, and by reentering a light sleep stage and then being woken up again minutes later, you are interrupting your body's natural sleep rhythm."

This can also prolong that groggy feeling that made you hit snooze in the first place. "Each time you fall back to sleep after hitting snooze, the wake up process restarts when the alarm goes off again.

"This makes you feel even more tired than you probably would have been if you got up the first time," explains the sleep expert.

"Finally, the snooze button steals time from your morning. Every ten minutes you snooze is ten minutes you could have been doing something good for you, like meditation, taking in the light, some light movement, eating breakfast."

I've certainly felt more mentally cloudy on the days my snoozing has got in the way of my usual morning routine, leading me to miss a pre-work walk or run.

All this considered, experts caution snoozing should be avoided in favor of setting an alarm for the last realistic wake time to allow for as much consolidated, uninterrupted sleep as possible.

How to not snooze your alarm

I asked Clifford for her top tips for avoiding that tempting snooze button and waking up with energy. Here's what she said...

1. Put your alarm out of reach

Clifford's number one tip for avoiding the snooze button is to put your alarm on the other side of the room.

"If the alarm is right next to you, it is easy to turn it off or hit snooze and fall back to sleep," she explains. But, "if the alarm is on the other side of the room, you are forced to get out of bed to turn it off.

"This will make you more alert and can signal to your body that it is time to wake up and stop producing melatonin."

2. Stick to a consistent sleep routine

Maintaining a consistent sleep routine seems to be the number one sleep tips this year, promoted by experts and large-scale studies.

For example, a new study by Vitality and The London School of Economics and Political Science (LSE) found that consistent sleep timings paired with getting 7+ hours of sleep a night can help increase your life span by up to four years.

Clifford concurs, and says it can help you avoid pressing snooze. "Another thing I recommend is to pick a consistent wake time and stick to it every day," she advises. "

A consistent wake time strengthens your circadian rhythm and can help prevent that groggy feeling."

Once your internal clock learns your regular wake up time, your body will know to suppress melatonin and produce cortisol at that time, so you wake up energised rather than groggy.

3. Invest in a trusty sunrise alarm clock

As someone who tends to fall victim to doom scrolling to procrastinate bedtime, I've started leaving my phone out of my bedroom — a habit I recommend everyone tries.

That means I rely on a top-rated sunrise alarm clock to wake me up rather than my phone alarm. For reference, the $59 Dreamegg sunrise alarm clock (a dupe of the trending Hatch Restore 3) currently sits at my bedside.

Yes I've been hitting its snooze button more lately, but I'm still a big advocate of a sunrise alarm clock.

Until I was hit with whatever snooze-button-enticing phenomenon I seemed to have caught recently, my dawn-simulating alarm clock was helping me wake up with energy.

Until recently, I was getting eight hours sleep a night (most adults need seven to nine hours) yet every day I was waking up exhausted. Unable to live with the morning grogginess any longer, I asked an expert for help and after some probing, the answer became clear: stress. More specifically, I wasn't relaxing properly and shedding as much stress as possible before bed.

As I've since learned, stress keeps your nervous system alert, so you can't shut off. "Even if you spend eight hours in bed, an alert nervous system can keep your sleep from being truly restorative," explains Dr. Anita Raja, a sleep expert in partnership with Herbalife.

But the good news, according to Dr. Raja, is that there are simple ways to calm your nervous system and turn those eight hours of sleep into genuinely restorative rest. Here's what she told me...

• Read more: I'm usually too exhausted to wake up early — but I now get up at 6 a.m. and have loads of energy after making this one simple change to my routine

Key take-aways: At a glance

• Stress keeps your nervous system alert, which means even if your body is tired, it can't fully switch off
• This results in fragmented sleep and frequent wake-ups, preventing you from reaching the slow-wave stage of sleep
• When you don't spend enough time in these restorative sleep stages, your sleep quality suffers and you're more likely to wake up tired
• Calming the nervous system can help you enjoy better sleep, even when stressed
• Keep to a calming bedtime routine, to maintain healthy circadian rhythms
• Write down stressful thoughts in the evening, followed by possible solutions and positive moments, to redirect your mindset
• Use the 'cognitive shuffling' method when you wake up at 3 a.m. with stress

Why stress means you feel exhausted even after 8 hours sleep

"When we experience stress — whether from a looming deadline, a difficult relationship, or financial worries — the body activates its fight-or-flight response, releasing cortisol and adrenaline," explains Dr. Raja.

You might recognize cortisol as the hormone that gets you up in the morning, so it's bad news for sleep when it starts flooding through your body before bed.

"These survival hormones are extraordinarily good at keeping us awake and alert," Dr. Raja says.

With cortisol levels still high, your sleep typically becomes fragmented, meaning you wake up frequently (albeit briefly) during the night. These disruptions prevent your body from moving into the more restorative stages of sleep — deep and REM sleep.

"Without sufficient slow-wave and REM sleep, both body and brain remain under-recovered, leaving you exhausted, mentally foggy, and physically drained the next day,” explains Dr. Raja. And that happens even if you've been asleep for eight hours.

With a survey from Herbalife finding 37% of women in the UK "feel stressed often" and research from Resmed noting 39% of us consider stress a sleep disruptor, it seems I'm not the only one dealing with this exhaustion.

3 ways to reduce stress before bed

While on groggy mornings I follow this simple two-step routine to help me wake up with energy, the best start to the day always comes after a good night's sleep.

Here's what the experts suggest to stop stress before bed...

1. Follow a bedtime routine

When I asked three doctors how to avoid sleep inertia and low-energy mornings, they all gave the same advice: keep to a bedtime routine.

Routine provides your body with obvious cues that it's time for sleep, helping to suppress cortisol and increase production of sleep hormone melatonin.

A good nighttime routine incorporates relaxing hobbies, like reading and meditating, alongside environmental signals that sleep is coming, such as dimmer lights and cooler bedrooms.

Dr. Raja explains that this routine gives your nervous system "space to wind down," facilitating the move from 'awake' to 'asleep.' And she emphasizes that taking this time is a must.

"Protecting your sleep isn’t indulgent — it’s one of the most powerful ways to support your overall health."

A bedtime routine is important to strengthening 'sleep muscles'; the key habits that help us enjoy consistent sleep quality.

2. Write it down

As a sleep writer I'm well aware that I need my snooze if I want to be at my best the next day. But when I'm stressed, it can be hard not to see bedtime as wasted time. This means I can't quite switch my brain off.

The solution recommended by Dr. Carlos Nunez, sleep expert at Resmed, is to explore these stresses head on.

"Write down three things you're going to do tomorrow to deal with," says Dr. Nunez. "'Hey, I've got this deadline at work. I've got this thing with my in laws,' whatever it is stressing you out. Write it down."

Known as the Constructive Worry Method, you complete it before your bedtime routine to get stress out of your head and onto paper.

And Dr. Nunez recommends following up your worries with some positives.

"Take that hour where you're winding down and remind yourselves of all the positive things that have happened today, all the good things you have going on," he says.

3. Cognitive shuffling

Cognitive shuffling is a popular technique among the Tom's Guide team and it's a simple stress-buster to try at home. Just think of a word and try to imagine items that starts with every letter of that word.

So let's say you pick 'cognitive': cheese, chalk, chaffinch, crayon, orange, orangutan, opal... and so on.

Dr. Nunez describes is as a "reset" for your brain and has a tip to take it up a level.

"[I imagine] I'm actually sitting in my workshop," he says. "So I will sit in my mind, I'll say, okay, Carlos, see what in my workshop begins with the letter C?"

If he can't find items in the workshop, he'll (mentally) move to a different room, like the kitchen, and start again. Working through a location increases the focus, which in turn can help you sleep.

"I'm so focused on finding the third or fourth letter, I'm asleep," he says. "I don't know why, because you would think I'm getting stressed trying to find the letters, but it pulls your mind so far away from your daily stress."

How stress is stealing your sleep quality

You'd probably find it hard to sleep if you were actively in danger, say, if you knew a tiger was outside your room and it had your scent.

Stress of all kinds has a similar effect on your body and brain. There isn't a tiger lurking but there might be deadlines, financial strains and difficult conversations preying on the same corners of your mind.

"The challenge is that the brain doesn’t distinguish between a physical threat and a psychological one," explains Dr. Raja, GP and women's health expert. "So, when you’re lying in bed worrying, your stress-response system can stay active as though you’re in danger."

Your body doesn't want you to fall into a deep sleep, just in case that tiger decides to finally pounce, and it has a hormonal response to keep you alert.

"Cortisol levels — which should naturally drop at night — remain elevated, suppressing the production of melatonin and preventing you from reaching the deeper, restorative stages of sleep," Dr. Raja says.

She describes the experience as being physically exhausted yet mentally unable to switch off; "caught between a tired body and a nervous system that won’t stand down."

And it's a problem that reinforces itself. "The brain begins to associate bed with threat — and that’s when short-term stress can lead to fragmented or shallow sleep, leaving you exhausted even if the hours spent in bed seem sufficient,” she explains.

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

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

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

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

My routine

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

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

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

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

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

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

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

1. I finish eating dinner by 6.30pm

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

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

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

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

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

By reducing the number of overnight wake-ups I have because of digestion issues, I’ll have way more energy in the morning.

2. I take a shower or bath before relaxing

A warm shower is a science-backed way to fall asleep fast. In the hours leading up to bedtime, our core body temperature naturally drops, while the skin temperature on our hands and feet increases.

Researchers analyzed 17 individual studies and found evidence that warm water can speed-up this thermal regulation. However, the temperature of the water is key: researchers say a warm shower or bath temperature of 104-108.5°F / 40-42.5°C is best for sleep.

I also dim all the lights in my house before showering, and use LED candles in my bathroom so that I’m not blasted with bright light while winding down.

Light is a powerful circadian cue. Bright lights suppress melatonin, while darkness increases it.

To avoid falling into the bedtime revenge procrastination trap, I give myself time to hang out with my husband, watch TV or read, or catch up with family or friends.

I then put my phone away until morning – the blue light pollution doesn’t worry me; the overstimulation from social scrolling does.

How this helps me wake up with energy: When I fall asleep easily at night, I don’t worry about the rest of my night’s sleep.

My brain trusts that it’s safe to sleep, so I’m more likely to have unperceived wakings (you won’t remember you woke up) during the night. I’ll then feel more energized because I had a better quality of sleep.

3. I limit use of my phone before bed

I’ll admit that for years, us sleep nerds were preaching that blue light exposure from smartphones and other devices can make it harder for you to fall asleep and stay asleep.

While it’s still true that blue light does have some impact on melatonin production, newer research argues that the impact of blue light isn’t as great as we once thought.

So why do I still ditch my phone an hour before bed? Social media scrolling. And doom scrolling, for that matter.

Both of these highly addictive behaviours will steal my evening if I let them. Worse, they’ll overstimulate my brain to the point where I’ll feel wired, not tired, heading to be. That’s the last thing I need as a person recovering from insomnia.

How this helps me wake up with energy: Emerging research tells us that if we go to bed thinking bad thoughts, or worrying about conversations and events, they are much more likely to be on our mind when we wake up.

Worry paralyzes me, so I’m more likely to stay in bed, ruminating, when I wake up. I’ll then miss my 30-minute natural daylight window, and I’ll feel like a zombie for longer that morning (and likely have an afternoon slump in energy too).

4. I follow the same bedtime routine every night

By now you probably think I’m the most boring person on the planet. But there’s a big benefit to having a boring, predictable bedtime routine – it teaches your brain ‘sleep cues’.

My bedtime routine is roughly 30 minutes long (experts warn against elaborate bedtime routines). And because I brushed my teeth and got dressed for bed earlier in the evening, I’m not making the bedtime routine mistake of waking myself up again when I’m starting to feel tired.

I program a 15-minute sunset feature on my sunrise alarm clock, turn down my bed, and spritz my pillow with lavender spray. To relax my body and my brain, I’ll either listen to a guided sleep meditation or practise a full body scan with deep breathing exercises for sleep.

How this helps me wake up with energy: Researchers have found that the more stressed and wired people are when going to sleep, the less deep sleep (3 NREM sleep) they get. This stage of your sleep cycle is vital for all the recovery and repair work your brain needs to do.

So the more relaxed I am going to sleep, the more deep sleep I get, and the more physically rested and recovered I feel in the morning. That helps me spring out of bed.

5. I keep a consistent sleep schedule

A huge new study published in January 2026 (based on analysis of 47 million nights’ of sleep tracker data) reported that a consistent sleep and wake schedule not only helps you sleep better at night, it can increase lifespan by four years if you also get the recommended amount of sleep (seven to nine hours for adults) at least five times a week.

This is known as the 7:1 Sleep Rule. The ‘7’ refers to getting at least seven hours sleep, and the ‘1’ refers to going to bed and waking up within the same one-hour window each day.

I like to be asleep by 10.30pm every night, so I aim to be lying in bed with the lights off by 10pm. Sticking to this bedtime anchor as much as I can helps my brain to ‘learn’ when to increase melatonin production (the hormone that regulates your sleep-wake cycle).

Higher levels of melatonin make it easier for me to fall asleep fast, and to sleep through the night because I have sufficient melatonin to override any wakeful cortisol spikes or blood sugar fluctuations that might otherwise cause me to wake up at 3 a.m.

How this helps me wake up with energy: Sleep consistency aligns your circadian rhythm (your internal body clock). Your body knows when to ramp up melatonin, and it can better predict when to increase wakeful hormones (cortisol) and neurotransmitters (orexin).

This process reduces the amount of grogginess (sleep inertia) I feel, and makes me feel energized faster.

Why I don’t stress about sleep any more

I have a toddler – perfect nights don’t exist for me any more – but I do know that we’re perfectly capable of surviving the odd night of broken sleep.

I don’t worry about sleep debt, I avoid sleep fads like mouth taping, and instead focus on how to make the hours of sleep I do get as high quality as possible.

Here’s my checklist for making that happen:

• Keep a regular wake and sleep schedule
• Aim for seven to nine hours sleep a night
• Avoid carb-heavy dinners late at night
• De-stress and relax as much as possible before bed
• Keep your bedroom cool, dark and quiet for sleep
• Don’t panic if you wake up in the night – it’s normal – instead try cognitive shuffling, or a deep breathing exercise to get back to sleep
• See a doctor or specialist if your sleep issues persist – there’s help available

According to recent research, getting at least seven hours of sleep a night is the cornerstone of health and longevity, and one nation that seems to have already got the memo is Norway.

The average Norwegian adult racks up seven hours of shuteye per weeknight, and it's no wonder when you consider the lifestyle habits associated with the nation.

From the meal that adds 55 minutes of extra sleep to the cozy concept that can leave you waking up with energy, I've rounded up the top five Nordic sleep hacks that can stop nighttime awakenings and help you get seven hours of top-quality sleep.

Key takeaways

• Norwegian adults get seven hours of sleep per weeknight on average, a sleep time associated with longevity.
• Many Nordic lifestyle habits have been associated with better sleep quality and duration, plus less nighttime awakenings.
• For example, a dinner time before 7pm is common in Norway, and an earlier evening meal has been associated with 55 extra minutes of sleep.
• Adopting Nordic lifestyle habits that include outdoor walks, a diet rich in omegas, and a a better work-life balance can also improve sleep quality.

The 5 Nordic sleep hacks to try today for better sleep tonight

1. Eat your evening meal earlier

In Norway, dinner is served much earlier than most other European countries, with research indicating that residents tuck into 'middag' (the main hot meal of the day in Norway) between 4pm and 7pm on average.

Why does an earlier dinner aid sleep? Studies have shown that time-restricted eating can actually increase total sleep time by 55 minutes.

On the flip side, eating your dinner later means your body is busy digesting your food when it should be preparing for sleep. Additionally, a later meal can result in blood sugar fluctuations (a leading cause of waking up at 3 a.m.), as well as interfering with melatonin production (the sleepy hormone). That means later mealtimes makes it harder to both fall and stay asleep.

2. Fill up on berries and omegas

According to Harvard Health, the Nordic diet is rich in fatty fish like salmon, mackerel, and herring, and fruit such as berries. Not only do health organisations advise an increased intake of oily fish and berries for overall health, these Nordic food staples are also great for sleep health.

Berries are linked to longer sleep duration and improved sleep quality, while fish consumption has been found to boost sleep quality and daytime functioning.

In fact, a pilot study discovered that children who had a daily supplement of omega-3 (found in fatty fish) had fewer nighttime awakenings and slept an average of 58 minutes more that other subjects.

3. Create a relaxing sleep environment

According to travel website Visit Nordic, the concept 'hygge' is widely recognized and embraced in Norway. Hygge essentially means the creation of a cozy, relaxing sleep environment.

Creating a comfortable sleep environment has been found to improve sleep, with one survey finding that 76% of respondents saying they sleep better when they feel cozy beforehand and 72% answering that they feel more refreshed after sleeping in a cozy state.

4. Go for a walk

Thanks to a culture of open-air life and walkable cities like Bergen and Oslo, Norway is a country of walkers. Research has shown that walking is the most common forms of physical activity in the country and 85% of Norwegians engage in local walking.

Mindful walking is associated with boosted sleep quality, while going for a walk can improve your sleep duration, too. What's more, further studies have found that spending time in nature lowers cortisol levels, increases energy levels and improves quality of sleep.

That means that if stress or nighttime anxiety is waking you up at 3 a.m., spending time in nature can help regulate your nervous system and sleep through the night.

5. Make evenings for relaxing, not working

Norway ranks the No 1 country in Europe for work-life balance thanks to a work culture that focuses on wellbeing and an earlier end-of-play.

A good work-life balance can significantly improve sleep, with gruelling work hours linked to poor sleep quality, shorter sleep duration, and sleep deprivation. So, to keep your work-life-balance in check, follow the 10-3-2-1-0 sleep rule and ditch work-related projects at least two hours before bedtime.

3 other sleep hacks to fall asleep fast and stop 3 a.m. wake ups

1. Block out sleep disrupting light

A room filled with too much light has been associated with nighttime awakenings, while light pollution has been linked to shorter sleep duration.

To combat sleep disrupting light, invest in a simple eye mask. Eye mask have been proven to promote sleep and leave you feeling energized the next morning.

2. Hydrate, but not too close to bedtime

Studies have highlighted the importance of staying hydrated for the sake of your sleep, with dehydration causing sleep issues.

However, drinking too close to bed can also cause sleep problems, particularly nocturia. To stay hydrated without wrecking your sleep, research recommends consuming no more than 500ml of fluid within two hours before bedtime.

3. Snack on nuts and seeds

If you're vegetarian or vegan, then the fatty fish recommendation above may be off limits.

However, there are other sources of sleep-boosting omegas. For instance the Vegan Society suggests eating these good vegan sources of omega-3: walnuts, flaxseeds, chia seeds, sunflower seeds, and pumpkin seeds.

Back pain is a prevalent problem in America, with 16 million US adults dealing with chronic back pain. While the causes of back pain differ from individual to individual, poor sleep posture can be a big risk factor.

Investing in one of the best mattresses of the year, which are often packed with lumbar support, will help provide soothing relief. However, a leading Australian-based chiropractor has shared a five minute bedtime and morning routine that could be the key to reducing back pain.

Dr. Nathan Bridge, resident chiropractor at Sleepy's mattress experts, has shared how spending a few minutes prepping your back for sleep every night and loosening it every morning can ease the tension that's stopping you from sleeping.

• Read more: Experts say sleeping on your side is best for easing lower back pain and reducing 3 a.m. wake-ups — here's why

The chiro-approved 5 minute stretch to reduce back pain

The cat-cow stretch is a gentle, novice-friendly yoga move which, according to the Cleveland Clinic, can help support your spine. It's also one of the exercises recommended by the NHS to those with new or undiagnosed back problems.

It's called the "cat-cow stretch" because it involves two poses. The first move involves positioning yourself on your hands and knees while looking straight ahead, resembling a cow standing in the meadow.

The next move also involves positioning yourself on your hands and knees, but arching your back upwards like a scared Halloween cat.

Here's a video demonstrating the move:

As you can see from the above tutorial, the cat-cow stretch involves two simple moves.

• Start in the tabletop position: On an exercise mat, position yourself on your hands and knees. Your hands should be under your shoulders and your knees should be under your hips.
• Gently rise into the cat postilion: Arch your back gently upwards, your gaze facing the mat.
• Gently dip into the cow position: Lower your back gently and slowly and lift your head so it's looking forwards.
• Repeat this move another four times.

Dr. Bridge advises that people with back pain perform the stretch twice a day: one in the morning and the other in the evening.

“Before you sleep, gently rotate your neck side to side and perform five lower-back cat-cow stretches,” Dr. Bridge recommends.

“Repeat the same movements in the morning to loosen muscles that may have tightened overnight,” he adds.

While the cat-cow stretch is generally considered a safe exercise, always consult your doctor before beginning any exercise program if concerned. If you experience any pain or difficulty with this move, stop and consult your healthcare provider.

The evening stretch helps to "prep your spine" for a supportive sleep and release any bult-up tension.

"Think of it as telling your body: 'it’s time to relax and realign'," explains the chiropractor.

Meanwhile, a morning stretch can "wake up your back" for better posture and reduced stiffness.

Overall, Dr. Bridge says it should take a few minutes in the morning and at bedtime to "dramatically reduce strain, ease tension, and improve comfort".

For best results, Dr. Bridge says consistency is key.

“The body responds incredibly well to simple, consistent routines," he explains. "It’s preventive care that literally takes five minutes a day.”

Optimizing your sleep set-up for back pain relief

While the cat-cow stretch is the perfect bedtime and wake-up routine for relieving tension and protecting your spine, small tweaks to your pillow and mattress can alsoboost your sleep comfort. Here's how...

1. Pick the right pillow for your sleep position

For optimal support when sleeping, it's useful to know how to choose the right pillow loft for your sleep position so you can choose the best pillow for your sleep.

The correct pillow for your sleep style is needed for healthy alignment of neck and body and to prevent exacerbating back pain. For example, the best pillows for side sleepers tend to be high-loft pillows, while stomach sleepers can prevent pressure build-up with a low-loft pillow.

“A pillow that’s too high can twist your neck, so using a lower profile pillow helps maintain a neutral alignment, easing neck strain,” explains Dr. Bridge.

2. Never underestimate the importance of the right mattress

If the right pillow is important for alleviating back pain, the right mattress is crucial.

Sleepers with recurrent back pain will need one of the best mattress for back pain, which encourage healthy spinal alignment through a combination of support and soothing pressure relief.

“A firmer mattress prevents sagging in the midsection, reducing pressure on your lower back and helping the spine maintain a natural curve,” Dr. Bridge explains.

Medium-firm to firm mattresses usually have sturdy edge support around the perimeter of the bed too, making it easier for those with chronic back pain to get in and out of bed.

Meanwhile, mattresses with great temperature regulation (such as the year's best cooling mattresses) are important if you tend to feel restless when overheating at night. A cool mattress can prevent tossing and turning, a movement that exacerbates back pain.

3. Decrease spinal strain with an extra pillow

Simple tweaks to your bed, such as covering your mattress with one of the best mattress toppers, can also improve spine alignment.

However, a strategically placed pillow can also provide additional support.

For back sleepers, placing a pillow at the base of your spine can improve lower back support, but side sleepers can also improve long-term spinal health with an extra cushion — especially if you sleep in the reliably supportive fetal position.

“Add a small pillow between your knees, adjust pillow height for your mattress type and ensure broader shoulders have extra room," Dr Bridge advises side sleepers.

If you keep waking up at 3 a.m. or you're struggling with another type of insomnia, you’re not alone. In fact, 12% of U.S. adults have been diagnosed with chronic insomnia, and learning the dos and don'ts of sleep hygiene is key to getting out of this situation.

Sleep hygiene refers to the habits you stick to most days and nights (like a relaxing bedtime routine) and how they can affect how fast you fall asleep, and your chances of sleeping through the night. It sounds simple, but there are some sleep hygiene mistakes you might be making that are causing your 3 a.m. wake-ups and insomnia.

As part of our Sleep Awareness Week coverage, I’ve spoken with Dr Lindsay Browning, chartered psychologist and globally renowned insomnia expert at Trouble Sleeping, Dr. Michael Genovese, Chief Medical Advisor at Ascendant, and Dr. Chelsie Rohrscheib, Head of Sleep Research at Wesper, to find out the biggest sleep hygiene mistakes we’re making and how to fix them starting today.

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

Key take-aways: At a glance

• Reset your body clock: Good sleep hygiene anchors your circadian rhythm (internal clock), signalling your brain to release melatonin (the hormone that regulates your sleep-wake cycle) at the right time so you fall asleep faster and stay under.
• Keep a consistent sleep schedule: Going to bed and waking up within the same one hour window every day, even on weekends, is the most effective way to stop 3 a.m. wake-ups.
• Avoid 3 a.m. triggers: Common mistakes like drinking alcohol at night or consuming big, carb-rich meals in the evening cause blood sugar fluctuations that can wake you up in the middle of the night.
• Natural light is a sleep aid: Getting outside within 30 minutes of waking up is like a 'reset button' for your brain, making it much easier for you to fall asleep quickly that night.
• Have a two-hour bedtime buffer: To beat insomnia and stop waking up at 3 a.m., avoid eating heavy meals and using bright screens and lights at least two hours before bed. Together, this will lower your core temperature and ensure your body produces the right amount of melatonin.
• Master the 7:1 Sleep Rule: Once you've fixed these nighttime wake-up triggers, use the 7:1 rule to ensure your sleep schedule is on point.

7 Sleep hygiene mistakes that cause 3 a.m. wake-ups and insomnia

1. Staying indoors all day

THE MISTAKE: Now, as a remote worker, I’m certainly guilty of this — especially during the winter. But not venturing out into natural daylight can damage our sleep quality.

“Most of us are aware that you should avoid bright lights and screens the hours leading up to bedtime, but the opposite is also true during the day,” syas Dr. Rohrscheib.

“Our circadian rhythm, our internal clock that tells us when to be asleep and awake, is regulated by sunlight exposure,” she explains. “Not getting enough natural light during the daytime, especially in the morning, can be detrimental to the way our brain controls and times our sleep, leading to poor sleep quality at night.”

Our bodies won’t release enough melatonin — the hormone that makes us sleepy — in response to darkness in the evening if we haven’t had enough light during the day. This can therefore cause insomnia — both trouble falling asleep and staying asleep.

THE FIX: Getting sunlight in the morning is the most effective for your circadian rhythm. Stepping outside after you wake up, even just for a 10-minute coffee, can help keep your body clock in check, making it easy to sleep better every night.

• Read more: I had no idea my cluttered bedroom was adding to my nighttime anxiety and 3 a.m wake ups — a board-certified sleep doctor explains why

2. Checking the time when you wake up at 3 a.m.

THE MISTAKE: Dr Browning explains that waking up in the early hours of the morning is a completely normal part of sleep, and most sleepers don't remember these nighttime awakenings the next morning as they're too short to be noticeable.

However, sleepers are more likely to realize these brief awakenings if they're aware of the time.

"If you look at the clock as soon as you’ve woken up and see that it’s three in the morning, you will likely start making mental calculations of how long you’ve slept for and how long it is until morning, adding to any anxiety about not sleeping," the sleep psychologist reveals.

She adds that checking the time can make your brain more alert and even wake you up even more.

"Whereas if you are not focused on checking the time, you may simply drift back to sleep again without remembering that you woke up," she explains.

THE FIX: "Simply turn your clock away from you during the night so that you can’t see it from the bed," advises Dr. Browning. "If it’s not sounding, then it’s not morning yet and you can simply go back to sleep."

3. Taking stress and anxiety to bed

THE MISTAKE: Whether you work from home and find yourself migrating to your bedroom during the day, answer work emails from your phone before bed or scroll through stressful and stimulating content as part of your nighttime routine — associating your bedroom with stress is a huge sleep hygiene mistake.

“Stress has a major negative impact on sleep quality,” says neuroscientist Dr. Chelsie Rohrscheib.

“Not finding time to relax and unwind in the hours leading to sleep can increase your risk for insomnia and poor sleep quality.” She adds.

THE FIX: An hour before bed, curate a calming nighttime routine. This not only reduces stress, but it can act as a signal to your mind and body that it’s time to wind down and switch off.

4. Eating big, carb-heavy meals at night

THE MISTAKE: Whether it’s a busy schedule or just your preferences, many of us tend to eat dinner between the hours of 7pm and 9pm. However, eating in the evening might be why you’re struggling to sleep through the night.

Eating big, carbohydrate-heavy meals late at night “can cause blood sugar fluctuations and indigestion,” says Dr. Genovese. This “pulls you out of deep sleep cycles prematurely.”

Acid reflux, caused by indigestion, or GERD is also a common cause of waking in the night. On top of this, digesting food keeps the body hot and alert, making it more difficult to fall asleep in the first place.

THE FIX: Follow the 10-3-2-1 rule. This means no caffeine 10 hours before bed, your last meal (or alcoholic beverage) three hours before, no work two hours before, and no screens one hour before. If you do have to eat later, ensure it’s a light, balanced meal.

5. Consuming caffeine after midday

THE MISTAKE: This might seem like an obvious one. Of course you should avoid caffeine in the evening you’ll find it difficult to sleep. However, it’s not just evening caffeine you should avoid.

“Caffeine has a half-life that can keep it in your system for up to twelve hours, so consuming caffeine after noon can make it much harder to fall and stay asleep,” explains Dr. Genovese.

So if your previous caffeine cut-off was 2 or 3pm like many people, it might still be too late and why you can’t sleep at night.

THE FIX: This one’s simple: stop consuming caffeine after midday! And we’re not just talking tea and coffee. There are many surprising sources of caffeine to watch out for, like dark chocolate.

6. Drinking alcohol close to bedtime

THE MISTAKE: A super common habit that destroys sleep quality is having an evening nightcap. Even if it’s just a small glass of wine or a dash of whisky, one drink is enough to wake you up in the middle of the night.

“While alcohol acts initially as a sedative, it actually causes a rebound effect as it clears from the blood and triggers a spike in alertness,” says Dr. Michael Genovese, who’s also a Diplomate of the American Board of Psychiatry and Neurology.

This “leads to middle of the night wakings and prevents you from entering deep REM sleep,” he adds. Our sleep is made up of stages that we cycle through, including light, REM and deep sleep. We have to have enough of each stage to feel physically and mentally refreshed in the morning.

Alcohol keeps us in light sleep, and as Dr. Genovese says, makes it much easier to be woken in the night.

THE FIX: We’re not telling you to quit cold turkey and go sober. But if you find yourself waking often in the night, swap your nightcap for a nighttime tea. These contain sleep-inducing ingredients like chamomile and can be drunk as part of a calming nighttime routine.

7. Exercising at night

THE MISTAKE: A healthy lifestyle, including regular exercise, is essential for quality sleep. However, timing is everything.

“Exercising too close to bedtime can lead to poor sleep at night,” says Dr. Rohrscheib. “Exercise temporarily releases cortisol and endorphins, which are stimulating and wake-promoting,” she explains.

“Working out within 3 hours of sleep can cause insomnia and sleep fragmentation for individuals that are prone to sleep issues,” the sleep expert adds.

THE FIX: Absolutely keep up with your fitness regime, but try to schedule your workouts for the morning or early afternoon. If you can get outside, even better — that way, you can get your dose of natural light, too.

What to do if you wake up at 3 a.m.

If you're finding yourself waking up at 3 a.m. no matter what you do, there are some things you can do to make nocturnal awakenings less frustrating.

"Stay calm and tell yourself that brief wakings are a normal part of sleep, avoid clock watching, and give yourself a chance to gently fall back to sleep again rather than thinking of it as a problem that needs solving," Dr Browning advises.

Another way to cope with sleep disturbances is the 15-minute rule (which certified sleep coach Claire Davies swears by), which involves getting up, leaving the bedroom, and performing a mundane task (such as folding laundry or some at-home vagus nerve stimulation) for 15 minutes in a dim room.

"So while getting out of bed might be the last thing you feel like doing when you can’t sleep, it’s a proven training technique for managing insomnia," says Davies.

The bottom line

The main takeaway is that, while struggling to fall back asleep can be a nightmare, you shouldn't let nighttime awakenings make you feel worried.

"Remember that waking up in the night is not a catastrophe for your sleep," assures Dr Browning. "As long as you get back to sleep relatively quickly, this kind of brief awakening is very normal and not usually a cause for concern."

Melatonin is a popular supplement taken by around 27% of Americans, according to research. However, on a recent episode of the Diary of a CEO podcast, clinical psychologist and globally renowned sleep specialist Dr. Michael Breus has been warning against mass melatonin supplementation.

“Melatonin is a sleep regulator, not a sleep initiator,” he said, explaining that melatonin is a hormone that affects the entire bodily system.

It should not be supplemented “willy-nilly” without understanding what’s going to happen when you take it.

Yes melatonin supplements have their benefits, and they can be necessary for some poor sleepers. But for the majority of people, simple lifestyle tweaks are all you need to sleep better. Here’s what you need to know…

What’s the problem with taking melatonin?

“Melatonin doesn’t affect sleep drive. Melatonin affects sleep rhythms.” Dr. Breus explains on the podcast.

In other words, melatonin tells your brain when it’s time to go to bed, but it doesn’t make you feel tired. That role goes to a neurotransmitter called adenosine.

Besides people taking melatonin when they don’t need it, as a non-FDA regulated supplement in the US, you can never be sure what’s inside the capsules.

Research published in the Journal of Clinical Sleep Medicine revealed that the actual melatonin content in over 71% of supplements didn’t meet within a 10% margin of the label claim. Actual content ranged from 83% less to 478% more than the amount declared on the label.

Melatonin can also interfere with other medications. Plus, a preliminary study by the American Heart Association found that over 130,000 adults with insomnia who used melatonin for at least a year were more likely to be diagnosed with heart failure.

“The market for melatonin is tremendous. It’s huge in the supplement world, yet there’s no regulation whatsoever” Dr. Breus said. “Nobody knows about these interaction effects,” and “most people are using it wrong.”

3 ways to improve your sleep without melatonin

If melatonin supplementation is off the table for many of us, what else can we do to sleep better at night? Here’s what Dr. Breus recommends…

1. Fix deficiencies in your diet

There’s plenty of science showing a close link between diet and sleep health, and Dr. Breus agrees, claiming his clients sleep drastically improves after taking a blood test to identify nutritional deficiencies – and then fixing them.

For example, magnesium, vitamin D, and iron (which 1 in 4 Americans are deficient in), all impact how well we sleep at night.

To get enough magnesium, aim for a diet rich in whole foods. Focus on leafy greens, legumes (hello, black beans), nuts, chia and pumpkins seeds, and whole grains. The daily recommended intake for adults is 310mg to 420mg.

Vitamin D, on the other hand, comes from both diet and sunlight. Ideally you’d spend plenty of time outdoors, and eat vitamin D-rich foods like oily fish, egg yolks, yoghurt and milk.

You’ll mainly get iron from red meats, alongside leafy greens, beans, nuts and seeds, which also contain magnesium.

2. Understand your chronotype

A diplomate of the American Board of Sleep Medicine, Dr. Breus’ work revolves around helping people understand their genetic “sleep code”. In other words, your natural chronotype.

The sleep doctor believes that understanding your chronotype is key to working with your biology rather than against it. This should directly improve your sleep quality and daily performance.

Working out your chronotype means you can align your schedule (as much as real-life demands allow) with your natural energy peaks and troughs to perform better.

Being more in tune with your biological circadian rhythm should also help you fall asleep faster once you go to bed and wake up easier.

3. Create the ideal sleep environment

From your room temperature to the mattress and pillow you sleep on, creating a sleep-friendly, comfortable bedroom is key to clocking quality rest.

Our guide to the best mattresses of 2026 can help you find the perfect bed for your sleep position and body type, so you remain supported and comfy all night long.

You may not put as much thought into your pillow. But it’s equally important that it supports your position and body, too.

In terms of temperature, experts recommend a cool (not cold) room with a temperature between 68 and 77 F / 20 and 25 °C for the best chance of getting good sleep.

Slightly dropping your body temperature naturally promotes the release of melatonin, telling your body it’s time to rest.

3 cases where melatonin supplements might help

We always recommend consulting a doctor or certified sleep expert about melatonin supplements before using them.

There are a few instances where melatonin could be useful, said Dr. Breus...

1. When you’re jet lagged

As melatonin is the hormone in charge of sleep timing rather than sleep drive, supplementing it can be useful when you’re dealing with jetlag.

A study by British researchers examining the effectiveness of oral melatonin after air travel across several time zones concludes the supplement is “remarkably effective in preventing or reducing jet-lag, and occasional short-term use appears to be safe.”

Important notes to make, according to the study:

• Melatonin is recommended for adult travellers flying across five or more time zones, specifically in an easterly direction.
• It should be taken close to the target bedtime at the destination (ideally between 10pm and midnight).
• Doses between 0.5mg and 5mg were found to be similarly effective at reducing jetlag, while people taking above 5mg observed no additional benefits.

2. If you’re a shift worker

Unsurprisingly, shift work can wreak havoc on your sleep cycles as it goes against one of the golden rules of sleep hygiene: sleeping and waking up at the same time each day, making shift workers more prone to circadian rhythm disorder.

A systematic review of 33 studies shows the level of circulating melatonin in fixed night-shift workers is lower than that of day workers.

Therefore, melatonin supplementation can offer shift workers a helping hand in reducing the time it takes for them to fall asleep and boosting daytime sleep quality when they need to get some shuteye during daylight hours.

Research published last year in the Occupational & Environmental Medicine journal even found supplementing melatonin may help offset DNA damage associated with night shift work.

3. If you’re deficient in melatonin

There is plenty of evidence proving natural melatonin levels decline later in life, specifically around 50 years old, says Dr. Breus. This can disrupt your circadian rhythm and means sleep becomes harder to come by as we age.

Reporting on whether melatonin should be used as a sleep aid for elderly people, the Canadian Journal of Hospital Pharmacy concludes it is a preferable alternative to riskier sedative medications, but shouldn’t be used without caution.

During the week I try to maintain a healthy sleep schedule — I use the best mattress for my sleep style, wind-down in dim lights, and I'm trying hard to quit my pre-bed doomscroll.

Still, I'm often exhausted by the time the weekend hits, spending Saturday and Sunday playing 'catch up' with my sleep.

So I couldn't understand why, despite these extra hours, I would start Monday feeling as tired as I did on Friday.

I asked Dr. Carleara Weiss, a Sleep Doctor and Aeroflow Sleep's Sleep Science Advisor, just what was going on. And it's bad news for Sundays in bed...

Can you 'catch up' on sleep?

Yes and no, according to Dr. Weiss. While oversleeping on the weekend can help you recover from some of the symptoms of sleep deprivation, other effects are less easy to undo.

"Think about sleep as a checking account," says Dr. Weiss. "Sleeping the recommended hours per age group means that you are spending (energy, metabolism, brain function, etc.) within your transaction limits."

Sleep debt occurs when your outgoings add up to more than your incomings — you aren't getting enough sleep to recover from your day to day activities. As Dr. Weiss says; "your sleep banking account is in the red."

And it's not a case of simple payback.

"Catching up on sleep is similar to trying to compensate for an overdraft in the sleep account," she notes.

"Research shows that this compensation works partially — for example, the cardiovascular function and attention can improve from it. Meanwhile, neurodegeneration, metabolism, and immune function are unlikely to fully recover from sleep debt."

So those extra hours can offset some of your missed sleep, while not touching the debt in other places.

"Think about having overdraft fees and credit card interest at the same time — it’s very difficult to pay off simultaneously," says Dr. Weiss.

Why oversleeping is making you tired

So oversleeping isn't chipping away at my sleep debt the way I hoped it would. And it turns out it might actually be making me more tired. Dr. Weiss explains why...

Social jet lag

"Oversleeping on weekends may cause ‘social jet lag’ a phenomenon in which a person’s behavior shifts their sleep schedule by a few hours, directly disrupting their circadian rhythms," says Dr. Weiss.

It's a similar effect to regular jet lag but instead of a long haul flight taking you through different time zones, you're doing it yourself by lying in bed on a weekend morning.

"Social jet lag typically causes fatigue, difficulty with attention, concentration, and mood swings, among other issues," warns Dr. Weiss.

And while quickly hoping from state-to-state might not seem like a major disruption, Dr. Weiss notes it takes only a small shift between your weekday and weekend schedule to create social jet lag.

"Even a 2-hour difference in sleep schedule could impact circadian rhythms," she says. That's the shift from 7 a.m. to 9 a.m.

Long-term sleep deprivation

"People with prolonged periods of insufficient sleep may not benefit from catching up on sleep," warns Dr. Weiss.

When your sleep account is consistently in the red, extra sleep at the weekend is unlikely to make a dent in your debt. And, as noted above, will have minimal impact on some of the effects of sleep deprivation.

"Several studies indicate that sleeping less than 7 hours or less than 6 hours is harmful for health and increase all cause death mortality," says Dr. Weiss.

A disrupted sleep schedule

"Oversleeping on the weekend may negatively impact sleep quality by disrupting sleep regularity," Dr. Weiss explains.

Your sleep schedule is the average time you fall asleep and wake up each day. While your weekday sleep schedule is likely to follow set patterns, going to bed later and waking up later at the weekend delays that routine.

Doing so impacts your circadian rhythm, which Dr. Weiss explains is bad for your mood, metabolism, attention and concentration.

"[Oversleeping] can lead to grogginess, fatigue, and misaligned hormone levels, in similar ways to what we see with social jet lag," says Dr. Weiss.

And it doesn't just disrupt your weekend. You might struggle to fall asleep on Sunday night following a late start to Sunday morning.

It's all too familiar to me, as my sleep tracker shows I sleep worse on a Sunday than any other night. No wonder by Wednesday I already feel like I'm in the red and need some serious payback at the weekend.

Instead of oversleeping, make this switch instead

It's not all terrible news for those who love to sleep in at the weekend. particularly as it can go some way to repaying your sleep debt.

"Keep in mind that oversleeping to catch up after a bad night or a few bad nights is not, in itself, a bad thing," reassures Dr. Weiss. "As I mentioned earlier, 'catching up on sleep' can help recovery, at least partially."

However, as oversleeping can also contribute to your sleep debt (by disrupting your sleep schedule) it's better to switch your lazy Saturday mornings for a regular sleep routine all week long.

"The problem is persistently putting yourself through social jet lag and inflicting chronic sleep debt, which may lead to poor health outcomes," says Dr. Weiss.

So after a busy week, it's okay to delay your wake-up a bit. But if you ditch the alarm every weekend and sleep until noon, you're not paying off your sleep debt — you might just be borrowing from the week ahead.

Can you 'bank' sleep?

"Another circumstance in which oversleeping may be beneficial is building a 'sleep bank'," says Dr. Weiss.

This is, to return to the banking metaphor, when you pay more into your account to prepare for a big expense without the risk of touching your overdraft.

"In this case, a person would sleep longer hours before creating a sleep debt. For example, sleeping 10 hours a few nights before a night shift," says Dr. Weiss.

With your account flush, you can miss out on some sleep with worrying you'll go into the red.

"Research indicates that oversleeping beforehand reduces the negative effects of sleep debt," says Dr. Weiss. "It works like a savings account, amortizing the overdraft charges when you go into debt."

Bright lights, flashing colors, exciting sounds — my phone is an amusement park of temptation when I'm trying to sleep. And just like an amusement park, too much time on it leaves me dry-eyed, bleary and disorientated.

I've tried various blue light filters but they've never got to the heart of the matter: a good scroll is just too enticing.

Add on recent research suggesting blue light isn't the sleep saboteur we thought it was, and I was looking for a new way to kill my phone addiction.

And I think I've found it. Grayscale mode is the snoozefest your phone needs. Here's how to set up the Grayscale filter on your phone.

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

What is grayscale and how does it help you sleep

Grayscale mode essentially bleeds the color from your phone, making those eye-catching apps a little less compelling.

So what can it do for you sleep?

It's estimated that around 86% of us use our phones in bed before sleep, with the average American scrolling for 38 minutes during their nighttime routine. And using your phone in bed is associated with insomnia, with one study finding using your phone in bed increases your insomnia risk by 59%.

But research suggests greyscale mode can help curb screen addiction before bed.

For a start, grayscale screens are boring. The filter makes your phone flat, images are harder to identify and the siren call of bright colors are removed.

Board-certified optometrist Dr. Meenal Agarwal explained to Apartment Therapy that "grayscale dulls the dopamine-driven appeal of apps like Instagram or TikTok, making your phone less addictive," and that less time on your phone also reduces "digital eye strain."

Grayscale is also easier on the eyes, particularly if you pair it with the white point hack I'll dive into below.

How to set up greyscale on your iPhone

1. Open the Accessibility menu

First, locate the Settings app and click on it, then scroll down and click on the Accessibility menu.

2. Head to color filters

From the Accessibility menu, scroll down to and select Display & Text Size. Next, look for the Color Filters option and click on it. (You might want to tap on that Reduce White Point toggle as well — I'll explain why below.)

3. Turn on grayscale

Find the Color Filters toggle and turn it on. This will bring up a list of options. Select Greyscale and your phone will instantly turn to lack and white. You can also adjust the intensity, if you want.

Other methods to improve your pre-bed phone use

Now scrolling through your phone is like looking at the most boring silent movie. Instagram has lost its pizazz, TikTok has no more dazzle and even the Tom's Guide homepage is lacking some sparkle.

But if you want to take things up a notch, follow these additional tips:

1. Turn down white point: Go to Settings > Accessibility > Display & Text Size and scroll to Reduce White Point. Shift the slider to the left and the brightness will dim.
2. Set up a trigger: Go to Settings > Accessibility and scroll down to Accessibility Shortcuts. Click on it and select Color Filters and Reduce White Point. When you click the side button three times, you can quickly turn these features on (or off.)
3. Set up Sleep Focus: Sleep focus (found under Settings > Focus > Sleep Focus) shuts off the most enticing parts of your phone. You can find out more in our guide to sleep focus on your iPhone.

My experience with grayscale

I'm absolutely a victim of the dopamine hit that scrolling through social media provides, addicted to "just one more" post.

Grayscale had a positive impact from the moment I toggled it on.

For a start, it's harder to navigate your home screen on grayscale. The apps don't stand out much against the background, meaning I'm less tempted by one last peek at Instagram.

I'm also less inclined to get lost in the brain-buzzing excitement of social media. I often found too long on TikTok left my thoughts racing before bed but short form videos just don't hit the same in black and white. After just a few clips, I find myself putting the app down.

It's not a perfect solution — a Wikipedia deep dive is enticing in any color —but when combined with a Reduced White Point, my phone is no longer the glowing enticement is once was.

Why is it I can spend all day willfully forgetting my phone bill, only to find it the only thing I can think about when I climb into bed?

I'm an overthinker, a problem that's though to effect as many as 73% of us. While most of the time I have my busy brain under control, on some nights my racing thoughts keep me awake for hours.

“Many of us hoping for a good night’s sleep find ourselves lying in bed with a head full of thoughts that refuse to relent," says Dr. Chris Mosunic, Chief Clinical Officer at Calm. "While unwinding from a busy day can be challenging, mindfulness and sleep meditation are great ways to help."

Here, Dr. Mosunic explains why overthinking is a sleep killer and how to use guided meditation to put your racing thoughts to bed — plus my return to a childhood habit that's helping me sleep.

Why do racing thoughts make it so hard to fall asleep?

“It is a common dilemma,” explains Dr. Mosunic. “You jump into bed physically exhausted and ready for sleep, only to find your mind replaying moments from the day or obsessing over tomorrow’s to-do list.”

These worries can be small, big, or things you haven't thought about in 20 years. Either way, once they've taken hold, they refuse to quieten down.

“Many factors contribute to these nighttime racing thoughts such as life stressors, anxiety, caffeine,” says Dr. Mosunic. He notes that even the “fear of sleeplessness” can keep you awake — that clock-watching feeling when you’re so worried about missing sleep you can't actually sleep.

“Frustratingly, the more we focus on these thoughts, the faster they seem to run. This creates what we call a ‘cycle of rumination,’ where it feels as though your mind is on a hamster wheel you can’t step off of,” he says.

“When your brain is stuck in this loop, it stays in a state of high arousal, making it difficult to transition into deep sleep.”

So how do we leave the hamster wheel and finally get some shut-eye?

“This is where mindfulness exercises are especially powerful," advises Dr. Mosunic. "By using specific tools and techniques, you can pull your mind out of the cycle of ‘what ifs’ and back into the present moment, signaling to your body that it is safe to rest.”

Can guided meditation help you calm racing thoughts?

Dr. Mosunic recommends that those who "struggle to get out of their heads" try guided meditation before bed.

"With this type of mediation, someone talks you through the process, telling you where to place your attention, breathing rhythms, and how to soften into your mind and body," he says.

"In fact, studies show that meditation is a powerful tool to improve sleep quality by lowering heart rate, reducing blood pressure, and releasing neurotransmitters that promote relaxation.”

He also notes guided meditations are a great starting point for newbies. "The structure and support may make it easier for a beginner to relax and unwind,” he explains.

However, my racing thoughts are good at breaking through even the calmest of guided meditations.

I was looking for a different type of meditation, one that allowed me to get as far out of my head as possible... which is how I ended up mentally driving around Los Angeles.

What happened when I tried Sleep Stories?

Sleep Stories are a form of guided meditation that resemble a bedtime story. Rather than focusing inwards — on your body and your breath — they direct your attention outwards, often towards a new landscape.

I used to love a story before bed and while I still enjoy reading as part of my nighttime routine, now that my chosen books are more complex than "The Very Hungry Caterpillar", I've found they aren't always great for shutting down busy brains.

Instead I settled in with Midnight Maps: Los Angeles, read by USC Drama Professor Oliver Mayer. And I found rumbling towards Griffith Observatory in my imagination actually put the brakes on my speeding mind. Here's why:

They take you out of your head

Almost literally — I wasn't in bed, I was traversing the highways of L.A.

By directing my mind outwards, my usual concerns seemed much further away (5,342 miles away, to be precise.) I was able to immerse myself in a different world, without the nagging concern that if I just got out of bed I could put make a start on getting my entire life in order.

Provides familiarity (that's not too familiar)

My journey around L.A. had a hazy, dreamlike quality, partly resulting from the calming tone of Oliver Mayer's voice, but also due to my own relationship with the landscape.

I've never been to L.A., so my map of the area draws heavily from binge watching "The Lincoln Lawyer" (with a touch of "Rebel Without a Cause".)

This makes it easy to return to the Sleep Story when my mind wanders. I don't have to fight to regain an exact scene — or the perfectly timed breathing, something that's been a problem when I've listened to guided meditations — I just conjure up a vague image and let it slowly populate.

Dr. Mosunic notes familiarity is a benefit of the Sleep Stories.

“Some people love listening to the same Sleep Story or meditation each night," he explains. "The familiarity provides comfort and signals to your body that it’s time to rest, making it easier to fall asleep.”

Engages the imagination

Many relaxing sleep hacks, from cognitive shuffling to the military sleep method, require some use of the imagination.

Keeping that part of my mind active with a low stakes task like picturing a California sunset stops me from focusing on racing thoughts.

For that reason, Dr. Mosunic recommends sometimes shaking up your bedtime listening.

“if you notice your mind wandering during a Sleep Story or you’re lying in wait for what happens next, it may be time to switch it up," he says, noting that their are over 500 Sleep Stories in Calm's library.

Other calming tips and tricks to try

If your busy thoughts are driving you away from Los Angeles and right back to your day to day problems, try this calming options instead...

• Reset during the day: "Managing our stress and anxiety during the day through meditation and mindfulness may result in better sleep at night," says Dr. Mosunic. "We’ve found through Calm studies that of people who report using Calm meditations 5x/ week, 73% expressed higher sleep quality."
• Military sleep method: Combining meditative breathing with relaxing imagery, the military sleep method can help you drift off in minutes (although it requires some practice.)
• Constructive worry method: Instead of letting stressful thoughts catch up with you at night, sort them during the day by setting aside time in the evening to write down your troubles.

I have something to confess: I regularly sleep less than seven hours a night. Despite knowing that this duration is below the oft-recommended sleep guidelines for adults, I always try to justify my habit by telling myself that I function well on six or so hours sleep a night. Because I do.

But a recent study stopped me in my tracks. Researchers at the Oregon and Health and Science University reported that insufficient sleep every night decreases life expectancy more than any other adverse health behaviors except for smoking.

To learn more, and to get answers to my questions, I spoke to Hannah Shore, Head of Sleep Science at Mattress Online. Here's what she told me...

Key takeaways

• Authors of the study say that sleeping less than seven hours every night decreases your life expectancy more than poor diet or lack of exercise.
• However, another well-cited study says that six hours a night is the minimum amount to prevent the risk of heat disease and strokes.
• The reported link between less sleep and a shorter lifespan for some people is due to a lack of REM sleep; an important stage for brain health.
• How much sleep you need depends on various factors, and most healthy adults need seven to nine hours for optimal brain recovery.

The link between sleep and life expectancy

It's always been drilled into me that exercise and a balanced diet is key to living a long and healthy life. However this recent study suggests that getting enough sleep every night is the most important factor for increasing your life expectancy.

According to Shore, the importance of getting enough sleep is down to what happens during the last stages of our sleep cycle.

The second half of the cycle features REM and a lighter version of sleep, Shore explains, and this is when the brain begins to recover.

"It sorts memories, helping us to learn and processes our emotions. When we cut our sleep short, it cuts off the end of the night so we miss out important factors of our daily recovery," adds Shore.

"This is why when we're tired, we struggle with memory recall and can be emotional."

According to Shore, skipping this brain-recovering segment through a lack of sleep most nights could have a detrimental effect on the way my brain and body helps me recover and get through each day.

"If we consistently have poor sleep, then our whole sleep architecture can change," she says. "Meaning, the amount of time we spend in each stage of sleep differs."

This can lead to the body not recovering properly from daily stressors.

"The body and brain aren’t just inactive when we sleep – they are working hard to ensure we're ready to thrive the next day, and not just survive. "

Do we really need seven to nine hours sleep?

I usually go to bed between 11.30pm and midnight (but it takes me at least 10 minutes to fall asleep) and I get up at around 6.30am.

Unless it's taking me over 20 minutes to fall asleep, I bank around 6 to 6.75 hours a night. So is getting just under seven hours each night really that bad?

"Sleep needs differ from person to person," responds Shore. "This is why we recommend seven to nine hours of sleep and not a straight eight hours.

"If you're getting six hours and 45 minutes of sleep and still feeling at your best, with no need to catch up on sleep on the weekend, then you're fine."

Short Sleeper Syndrome

So am I an outlier when it comes to the average sleep needs? According to the Cleveland Clinic, there is a condition called Short Sleeper Syndrome (SSS) where some people need less sleep than most healthy adults to feel well rested.

According to research, Short Sleeper Syndrome affects around 1% to 3% of the global population.

While getting under seven hours of sleep might be normal if you always wake up feeling refreshed like me, for most adults it's important to get as much sleep as you can if you're constantly waking up feeling groggy.

If I'm functioning well on less than seven hours of sleep every night, does that mean the results of the Oregon and Health and Science University study don't apply to me?

"There is another paper that discusses how six hours of sleep is actually the cut off for any serious health related issues," says Shore.

"However, we say between seven and nine hours of sleep gives you enough time to cycle through and spend enough time in each stage of sleep, so you can recover fully from the stress of the previous day and be fully fit for the following day."

While seven to nine hours is the optimal sleep duration for most people, pushing yourself to sleep for longer than you need can cause unnecessary stress.

Pay attention to your energy levels

"If you sleep for six hours and 45 minutes and feel fine, and don’t need to catch up on any sleep on weekends, then please don't worry about trying to get that extra 15 minutes," assures Shore.

"To decipher if that is you, ask yourself how you feel in the morning and throughout the day: Do you get tired constantly? Are you trying to ‘catch up’ on sleep by sleeping in on a weekend?"

If you answer 'yes' to those questions, chances are you need to aim for more sleep each night.

"What you don’t want to do is go to bed worrying about how many hours you're getting," Shore warns. "That causes orthosomnia, which is when you worry so much about getting enough sleep that it stops you falling asleep."

How can I get seven hours sleep a night?

One of the reasons why my sleep is cut short is revenge bedtime procrastination. Yep, I often stay up to enjoy some time to myself and to de-stress after a long day.

To conquer this habit, Shore recommends allowing for some personal breaks throughout the day.

"Scheduling in little breaks not only leads to increased productivity and more alertness, but they can leave you feeling less stressed in the evening."

Shore also says that the absence of a consistent nighttime routine could be a reason for why it's taking me a while to fall asleep.

"Falling asleep within the 20 minute window means you're ready for bed. If you're taking longer to fall asleep, there could be loads of reasons why.

"The main one being you haven’t got your brain and body ready for sleep before getting into bed."

How to create a calming wind-down routine

Here are some of Shore's top tips for creating a soothing bedtime routine for adults so that you feel relaxed and sleepy getting into bed, ready to fall asleep...

• Get ready for bed earlier: "Put your PJs on, and get your teeth brushed and face washed. This way your body doesn’t wake up when doing all these stimulating things right before you jump into bed."
• Turn the lights down: "Low level lighting signals that it's time for bed, helping your body to start producing the right hormones [melatonin] to make you sleepy."
• Find something that relaxes you: "This could be anything from meditation to watching re-runs of your favourite show."
• Go to bed when you're tired: "When you start feeling tired, this means it's for bed and sleep."

• Read more: Our guide to the best mattresses of the year for all sleepers

For years, falling asleep fast and staying asleep all night has been one of my strong points. I don't have children waking me up at night. I don't have trouble falling asleep once I'm in bed and I tend to sleep soundly through the night.

However, my Oura Ring has brought one sleep metric to my attention that I'm lately falling short on: keeping a consistent sleep schedule.

As an outgoing twenty-something, social jetlag impacted me for pretty much the entire month of December. I'd like to say my sleep got back on track once we welcomed in the New Year.

In reality, I commute over an hour to work some days, work from home others, and I've found myself lying in longer at the weekends lately (dark, cold winter mornings just aren't it).

On the Tom's Guide sleep team, we often write about how sleep regularity is a golden sleep hygiene rule, and actually more important than sleep duration.

But I'll eat my words and admit my sleep schedule hasn't exactly been consistent for the past couple of months — thankfully, my Oura Ring isn't letting me get away with it.

Research suggests I'm not alone. In fact, data from the US National Health and Nutrition Examination Survey (2017-2020) reveals most Americans don't have a regular sleep schedule. Yet going to bed and waking up at different times from night to night could be quietly harming your health.

Key takeaways

• If you follow one sleep rule it should be going to bed and waking up at the same.
• A new study shows that sleep regularity can add up to four years to life expectancy.
• Obtaining seven hours of sleep per night, and maintaining a consistent bedtime within a one-hour window, can reduce mortality risk by 24%.
• Haphazard bedtimes can undo a lot of benefits of the right amount of sleep.

The science behind consistent bedtimes

Sleep regularity, which means going to bed and waking up at approximately the same time every night and morning, is associated with several sleep and health benefits. That includes better sleep quality, improved energy levels, a healthier body and boosted longevity.

Most recently, a study by Vitality and London School of Economics and Political Science indicated that obtaining seven hours of sleep per night and maintaining a consistent bedtime within a one-hour window can reduce mortality risk by 24% and potentially add up to four years to life expectancy.

Interestingly, this research, which tracked more than 47 million nights of sleep, suggests bedtime consistency was the strongest factor influencing sleep-related health risks (even greater than sleep duration).

Before that, a 2024 study investigating the relationship between sleep regularity and incident dementia in over 88,000 UK participants concluded irregular sleep can pose a dementia risk.

In a 2020 study of nearly 2,000 participants, researchers from Harvard Medical School found people with the most irregular sleep patterns were nearly twice as likely to suffer develop a cardiovascular disease, such as a heart attack or stroke, compared to those with the most regular sleep schedules.

Again, these findings were independent of sleep duration, meaning it didn't matter if the person averaged the recommended seven to eight hours of sleep. If the timing varied wildly from night to night, the risk increased.

All in all, the scientific picture around inconsistent sleep is pretty bleak, and I've got my Oura Ring to thank for bringing my shoddy sleep timings to my attention.

How going to bed at the same time improves sleep

Sleeping and waking at the same time every day helps align the body's natural clock, a.k.a. your circadian rhythm, resulting in shorter sleep latency and more restful nights.

When you go to bed at regular times, your body gets used to producing and repressing sleep-inducing hormones like melatonin on a consistent cycle. This should make it easier to nod off, enter deep sleep stages and stay soundly asleep through the night.

On the flip side, when you wake up at the same time every morning, your body gets better at releasing alertness hormones like cortisol when you need it. This means you're more likely to wake up with enough energy to power through the day, and can wave goodbye to morning grogginess.

• Read more: What is your sleep data trying to tell you? Expert shares 3 key sleep metrics you should pay attention to

How to keep a consistent sleep schedule

Admittedly, my sleep schedule has been a little haphazard of late. But these are the expert-approved habits I'm employing to improve my sleep consistency going forward...

1. Get morning sunlight

Rise and shine, literally. Time and time again, I write about the benefits of morning sunlight, be it simulated sunlight from a sunrise alarm clock, natural daylight through your window or, best of all, sunlight soaked up on your morning walk.

As a key cue in your circadian rhythm, it tells your body it's time to wake up, so you can stick to that regular wake time. Research shows morning sunlight also leads to greater sleep drive the following evening, so you're ready to nod off on time, too.

Plus, giving you an endorphin hit, morning sunlight can boost your mood, energy levels and concentration (hello, productivity). So, pull those curtains back as soon as you get out of bed to enjoy the health and sleep benefits of daylight.

2. Stick to an evening routine

Your internal body clock is governed by external cues including light, temperature and habits. This means you can train your body to wind down in the evening by establishing a nighttime routine.

Said routine should include a series of activities you find calming, be that a dark shower, pre-bed stretch session, meditation or reading. When you practice this routine consistently, your brain and body will naturally get sleepy around that time, helping you maintain a regular bedtime.

3. Eat meals at regular times

What's your breakfast, lunch and dinner got to do with sleep, you ask? It turns out, there are many connections between our eating habits and sleep. While sugary foods are bad news for sleep, summer fruits are thought to boost sleep quality. And the time we eat plays a crucial role in our ability to rest.

This is because our metabolism and circadian rhythm are interconnected. Eating at regular times through the day helps sync your 'food clock' with your 'sleep clock'. This should mean you avoid late night hunger pangs, cutting out the urge to delay bedtime, and wake up ready for a nutritious, energy-stabilising breakfast.

If there's one thing that'll get me out of bed in the morning, it's the thought of breakfast waiting for me downstairs.

Wish you could spend winter curled up in your den? You're not alone, as a survey by sleep brand Naturepedic has found that two-thirds of us dream of hibernating 'like a bear' during the colder months.

A cozy cocoon isn't simply a way to avoid harsh weather (and January responsibilities), as 76% of respondents say they enjoy higher quality sleep when they feel cozy before drifting off.

But with 71% of those surveyed admitting their home could be cozier, we're exploring the best ways transform your bedroom into a 'hygge' hideout. And no, it doesn't involve turning the thermostat up — this is hibernation that's easy on your sleep and your heating bill.

Like any good bear, your hibernation home needs the right bed, so be sure to check out our guide to the best mattresses we've tested.

Why are we dreaming of hibernating?

Of the 2,000 Americans surveyed by Naturepedic, 86% were drawn to the concept of getting "as cozy as possible" in winter, with 76% of respondents noting they stayed asleep for longer when they'd gone to bed feeling cozy.

In addition, 72% said they woke up "more refreshed" after falling asleep cozy, with 7 out of 10 believing good sleep helps them face a cold day.

With winter fatigue making mornings difficult for many of us — plus the prevalence of Season Affective Disorder — getting cozy is sounding more appealing than ever.

Among the top cozy activities are curling up on the couch, listening to the rain, and catching up on comfort TV shows and movies.

One cozy comfort we don't recommend, however, is cranking the heat up. The optimal temperature for sleep is on the lower side, to coincide with our circadian rhythms. So while a warm room feels cozy at first, you might find the thermostat wakes you up sweating at 5am.

Instead we recommend adopting the Danish concept of 'hygge' (pronounced hyoo-guh) — intentional coziness and one of the best Nordic sleep hacks. Here's how to do it.

How to build a hygge bedroom

1. Create layers

“It’s all about layering," says Arin Schultz, Naturepedic CGO. "Our survey data showed nearly half of people bury under blankets to feel cozy."

Piling on the layers helps you feel as snug as a bug in a rug and it's an easy alternative to the viral potato bed trend that dominated the end of 2025.

But, Schultz warns, don't let any old blanket into your den.

"The key is choosing materials that tailor to your personal best sleep temperature," says Schultz.

"You want to start with sheets that feel soft and silky (rather than crisp and cool), then a duvet filled with naturally insulating materials like down, wool or alpaca."

These careful material choices allow you to indulge in warmth without overheating.

2. Keep things neat

A messy bedroom is bad for your sleep as clutter can cause anxiety. It's hard to get cozy when you're looking at a reminder of chores.

"Try dedicating a short window before bed to tidy up the day's mess and help your brain transition into rest mode," says Sam Sadighi, a certified sleep practitioner and sleep expert at Get Laid Beds.

We have some hacks for decluttering your bedroom without the stress but our number one tip is to start with what's in front of you. What mess can you see when you're in your cozy cocoon?

"By removing reminders of chores or work from your sightline," advises Sadighi, "you eliminate the dread of a cluttered space and the frustration of feeling like you don't have time to address it."

3. Cocoon yourself

When you're preparing your blanket den, Schultz recommends weighing up your options — literally.

"Look for blankets of varying weights, like a plush waffle or a gauzy muslin," advises Schultz. "This gives you that cocooned, hygge feeling without cranking up your heat and without over-heating.”

For a true hygge hug, consider investing on one of the best weighted blankets. Packed with pockets full of weighted beads, these blankets wrap around the body and apply gentle pressure to alleviate anxiety.

4. Quiet time

42% of respondents said they create a cozy feeling by 'enjoying the quiet' — so it's time to switch off.

With 80% of US adults losing sleep to scrolling, according to the American Academy of Sleep Medicine, utilizing iPhone features such as screen limits and sleep tracking can help you ditch the doom scroll.

So instead of trawling TikTok for sleep tips, indulge in one of our favorite viral trends of 2025; dark showering (or dark bathing.) Dim the lights and allow the warm water to prepare your body for sleep.

5. Soft minimalism

Soft minimalism is set to be one of the biggest bedroom trends of 2026 and it goes hand-in-hand with hygge comfort.

"Soft minimalism is a bedroom trend which focuses on removing clutter and overstimulation and creating spaces geared towards promoting rest and relaxation," says Becky George, our bedding expert.

"This is not limited to selecting a calming wall color or bedding but also includes elements like rugs, curtains, chairs and other soft furnishings," she explains.

And if your wallet is still recovering from the holidays, Becky explains you don't have to break the budget to achieve the look:

"The key is balance and intention, rather than packing your room with all the trending decor items you could find."

At this time of year, sticking your foot out of bed can feel like entering the Arctic tundra, so it's no wonder we're all cranking the heat up in the morning. But if you've started waking hours before your alarm and you're not sure why, the problem could lie with your thermostat.

As the bedroom warms your temperature rises, telling your body clock that it's time to wake up. This sleep disruption can happen if you've left the heat on all night or set it to start too early.

But feeling too cold in bed can also result in unwanted wake ups. So we asked the experts: what's better, sleeping with the heat on or setting your smart thermostat to wake you up warm? Here's what we found out — and which is better for your budget.

Why your thermostat might be waking you up

"For most people, it makes sense for both health and economic reasons to turn the temperature down during the night when you're sleeping," explains Dr. Jacob Teitelbaum, expert in chronic fatigue and author of From Fatigued to Fantastic!

Your core temperature cools in the evening and warms in the morning, signaling to your circadian rhythm when to sleep and when to get up.

But leaving your thermostat on overnight (even at a low temperature) can cause heat to build, particularly if your mattress has poor temperature regulation and a tendency to trap warm air.

"Even if a person can fall asleep, they will likely be uncomfortable for most of the night, flipping covers off and then pulling them on, never getting the true rest they need," explains Cathy Rust, green building expert and founder of CoolYourSweats cooling nightwear.

Andrew Seed, sleep specialist at The Odd Company, also notes that leaving the heat on can dry out the air. "[This] may irritate the throat and nose and make breathing less comfortable — particularly for those with conditions such as sleep apnea, asthma, or allergies.”

However, timing the heat to come on too early (or at too high a temperature) also has disadvantages.

This sudden influx of warmth signals to your body clock that it's morning. As a result you might find yourself awake long before your alarm, even though you're still feeling tired.

Should you leave the heat on or off overnight?

While going to bed in the cool might help you fall asleep fast, waking up to an icy room is a miserable start to the day. What's the best way to avoid uncomfortably chilly mornings?

Set the thermostat to your alarm clock

The expert solution? Carefully time your thermostat with your wake-up — but don't over do it.

"It's good to set the heat to turn on an hour or so before you wake up," advises Dr. Teitelbaum, a sleep and energy specialist. "The last hour of sleep is mostly light sleep anyway, and the more comfortable temperature not only helps facilitate the transition to wakefulness, but it is good to be kind to yourself."

Rust agrees. "Leaving the heater off at night is fine as long as it isn't too cold outside and you have proper room insulation and warm bedding." She also recommends giving the heat "about a half-hour head start before you want to wake up."

"So, if you get up at 7am, program the heater for 6:30am," she says. "This depends on the size of the room, the insulation quality, and the strength of the heater."

And while you might be tempted to start the morning with a blast of warmth, Rust advises keeping the heat low.

"Set it for around 18°C (64°F) — not too warm but more comfortable for getting out of bed first thing in the morning."

In defense of leaving the heat on

While both experts agree there are advantages to cooler bedrooms, they also understand that in some circumstances, keeping the heat on (at a lower temperature) can be best.

"The issue is not whether to turn the heating system off at night during winter or to leave it at the warmer settings that we use during the day," says Dr. Teitelbaum. "You are looking for the 'Goldilocks Zone,' where you sleep the best."

"For people who suffer from night sweats, a colder room is preferable," advises Rust.

But for those who don't wake up sweating, your comfort levels might sit a little warmer. "15°C is ideal for me," says Rust, who is post-menopausal, "but my husband complains he needs to wear a ski hat to bed when it's that cold!"

Finding the perfect overnight temperature

"For most adults under 65 years old, the best room temperature for deep sleep is between 60°F and 67°F," says Dr. Teitelbaum.

But he also notes the perfect sleep temperature is different for every person; "see what feels best for you."

Rust also advises turning the focus away from your thermostat and towards your bed sheets. "You need [bedding] that keeps you just warm enough without making you overheat," she notes, but warns finding the right combination can be "a bit of trial and error."

For bed sharers things can get complex, particularly if you have opposing sleep needs.

Rust recommends following the Scandinavian sleep method; using two different bedding sets on each half of the bed, so co-sleepers can customize their space.

Heat on or off? Which is cheaper

Okay, so temperature changes can wake you up but do you know what else causes lost sleep? Thinking about just how much money you spent during the holiday period.

Post-spend anxiety is real and with the glow of the holiday behind us, you might be wondering how to stay warm at home for less.

“A gently cooled, well-layered bedroom is usually better for deep, restorative sleep, and it can also help reduce heating costs over the winter,” advises Seed.

The U.S. Department of Energy says that adjusting your heat 7-10°F lower can save you 10% on your energy bill a year, noting that turning the temperature down can also slow how quickly your house loses energy.

Money Saving Expert agrees that leaving the heat on when you don't need it wastes warmth and money — while acknowledging that some houses can benefit from the "low and slow" method of home heating.

But if you're waking up cold and can't convince your partner to turn the heat up, here's your doctor's note:

"If you need an excuse, it is unhealthy to wake to a freezing room," says Dr. Teitelbaum.

AI is becoming more and more ubiquitous, and ChatGPT has become the poster child for its popularity.

In fact, a new OpenAI report has found that more than 40 million people globally turn to ChatGPT daily for health advice.

But why are Americans putting their health and wellbeing in the hands of a chatbot? Well, according to Axios, it's to navigate the "notoriously complex and opaque U.S. health care system".

When reporting on sleep issues, I always make sure to include expert insight from those who are qualified to give it. But, as millions of people worldwide seem to trust algorithms instead of real doctors, I decided to put ChatGPT to the test.

I asked both a board-certified sleep doctor and AI the same question: 'I wake up at 6.30am, so build me the perfect sleep routine to wake up with maximum energy.'

Here are the respective answers that ChatGPT and Dr Jade Wu of Mattress Firm gave me — plus who I think gave me the best advice.

My thoughts on ChatGPT's 'perfect' sleep routine

If you're in the apparent minority who's never used ChatGPT, let me fill you in. ChatGPT is a chatbot that can answer any questions or instructions you give it within a few seconds of hitting the send button.

The AI tool has become popular thanks to its human-like responses, detailed explanations, and ability to have a conversation with its user.

Small wonder why it's become popular with those seeking health advice.

However, when I typed the question 'I wake up at 6.30am, so build me the perfect sleep routine to wake up with maximum energy', I did spot some slip-ups and oversights in its answers.

Here are my main thoughts on its answer:

It gave me lots of tips — but most were generalizations

Chat GPT isn't magic. In fact, it just parrots the work of human beings.

It obtains every single answer it gives you from huge chunks of text from the internet, creating a mosaic of seemingly credible information from all corners of the web.

However, this amalgamation can result in Frankenstein-like answers that have a human-like veneer, but are way too general to give personalized, tailor-made advice.

For example, for a 6.30am wake-up time, it suggests I go to bed at 10pm. Factoring in a sleep latency of up to 30 minutes, this means ChatGPT is promoting the apocryphal sleep myth that all adults need around eight hours a night. In reality, most benefit anywhere between seven to nine hours of sleep a night.

As Maryanne Taylor, a certified sleep consultant and founder of the Sleep Works once told Tom's Guide: “Some people are ‘long sleepers’ and function better on 8 hours +, while others are ‘short sleepers’ and do fine on 6-7 hours.”

Some answers don't provide enough context

In addition to telling me what time I should go to bed, ChatGPT kindly suggested I incorporate some light, relaxing activities.

Some of the activities it advised I try were pretty helpful, such as meditation, a warm bath or shower, light reading and journaling. I also agreed that skincare and teeth brushing should be done at least half an hour before bedtime.

However, there was an activity suggestion that failed to provide important context

The 4-7-8 breathing technique is often promoted as a way to calm nighttime anxiety, but it comes with a caveat: It takes up to six weeks of twice-daily practice to notice a difference.

Without context, the advice suggests you only need to do the breathwork during bedtime for it to be effective, which will only waste time as it needs to be practised during the day, too.

I, and many of my colleagues, have tried it. One writer said she was disappointed that the 4-7-8 method didn't come naturally, another said she didn't think the 4-7-8 breathwork managed to soothe her anxiety.

And me? I began to think of the 4-7-8 method as nothing more than a chore that actually postponed sleep. This really isn't the quick fall-asleep-fast trick that ChatGPT 'thinks' it is.

Of course, I am being a little biased here, as there are plenty of people who swear by the method (certified sleep coach Claire Davies tried it and loved it), but these people likely only found the method to be effective after a few weeks of bidaily practice, which is preparation that AI inconveniently left out.

Some sleep advice was outdated

The majority ChatGPT's answers comes from data with a cutoff date, meaning a lot of information it gives you is from a few years ago.

This is highlighted in its suggestion that I set a screen curfew because "blue light suppresses melatonin." It also tells me to use blue-light filters.

This warning comes from the widely-circulated 2014 Harvard study. However, research since has shown that the negative effect blue light has on sleep has been exaggerated, and that any impact it has on sleep onset latency is minimal.

Keep in mind though, there is still a body of evidence that argues how some people with specific mental health conditions, and with sensory processing issues, can be more susceptible to the effects of blue light pollution depending on length of exposure.

The takeaway? The ideal cutoff time for screen use depends on the individual, not a rigid one-hour-before-bedtime rule that ChatGPT is promoting.

My thoughts on Dr Wu's 'perfect' sleep routine

When finding an expert to pit ChatGPT against, I knew Dr Wu was the right call. She's a board-certified sleep psychologist and keynote speaker who helps professionals through rest.

Here's what she had to say when I asked her to build me the perfect sleep routine.

She acknowledged there's no one-size-fit-all routine

Dr Wu suggested that I dim the lights two hours before my bedtime and add "activities that allow you to enjoy being in your five senses" such as stretching or a warm bath.

However, she also acknowledged that there is no such thing as the ideal sleep routine.

"Consistency is the best foundation for having a good evening routine and daytime energy," she told me. "A good nighttime routine looks different for different people, but the foundation lies in winding down the mind and body."

She told me to ignore the 8 hours myth

You've probably been told (most likely from ChatGPT) that you need to get your eight hours of sleep, but it's really not that simple.

"Your ideal bedtime depends on how much sleep you need, which can change throughout your life and even night to night," the sleep psychologist said.

"Listen to your body for sleepiness signs and go to bed when you feel them — this should happen about the same time most evenings."

ChatGPT vs Sleep Doctor: The clear winner

Dr Jade Wu was excellent at giving me advice that didn't generalize or make assumptions. All ChatGPT seemed to be good at was repeating myths and outdated information.

While ChatGPT did produce some good advice hear and there, Dr Wu was the clear winner for me. Why? Well I think Dr Wu herself explained it best...

"The original question assumes that there is a 'perfect nighttime routine for maximum energy', while in reality, there is no such thing," she says. "It's possible that AI will take these things into account, but in some cases, it may not."

During winter, with the late sunrises and early sunsets, I barely get outside during the day. I work from home, which means I’m not commuting to an office every morning.

And even though I’d like to spend the first 15 minutes of my day sipping coffee in the garden, it would be in vain, because it remains dark until well past the time I start work.

Recently, I realised that I probably go two to three days without natural daylight on my skin. Shocking, I know. But with long working hours and dark evenings, what can I do?

Turns out this does more harm than make you feel a little blue. It can actually ruin your sleep. Here’s why and how to get better sleep when you work from home.

Why working from home can wreck your sleep

If you work from home but make sure your lunch hour is spent in the great outdoors, then you've probably got nothing to worry about. Well done.

But we’re not all like you.

I often have the greatest intentions of having a stroll during my lunch break, but when the time comes and the outside world is cold and wet, I end up hunkering down on my sofa and eating some good food.

And this is the problem. Without regular, natural daylight, our circadian rhythm — otherwise known as our body clock — can stop functioning as it should.

The science behind daylight and sleep

This is because it’s regulated by hormones like melatonin and cortisol. Melatonin makes us feel sleepy while cortisol wakes us up.

Daylight naturally suppresses melatonin, helping us wake up and feel energized in the morning. Without this, you’ll feel groggy which in scientific terms is referred to as sleep inertia.

“If in the morning, you’re not going outside and you’re getting lots of darkness, it could be that some of the grogginess you’re feeling... is partly because you haven’t suppressed that melatonin,” Dr. Lindsay Browning, psychologist and neuroscientist, says.

While this usually wears off about 30 minutes after waking, you might feel tired throughout the day if you’re not getting daylight.

Another reason for this is low vitamin D levels. Without enough vitamin D it’s common to feel lethargic and tired, and our main source of this essential vitamin is natural sunlight. This can lead to seasonal affective disorder.

“Seasonal affective disorder is the winter blues, where people feel more sluggish and they feel down and they don’t have as much energy because they aren’t getting as much bright light exposure,” the founder of Trouble Sleeping explains.

3 sleep tips for remote workers

So, if you’re working from home and struggling to sleep, here are a few words of advice.

Never work from bed

Sleep hygiene rule number 1: Use your bedroom only for sleep. This helps build a strong association between going to bed and falling asleep.

Now, this isn’t always possible for us work-from-home crew, and I know many of my colleagues have desks set up in their bedroom.

So, if you can’t avoid working in your bedroom, at least avoid working from your bed. You don’t want to associate that sacred space with work stress and to-do lists — it’ll only make falling asleep more difficult.

Step outside every morning

Dr Lindsay Browning told me that even if it’s grey and miserable outside, it’s still valuable to step outside and let the natural light hit your skin.

Since she’s told me this, I’ve made it my mission to spend just 10 minutes in my garden in the morning, no matter the weather.

I’ve found it’s already helped boost my energy levels and mood throughout the day and the fresh air helps to wake me up. Plus, a little mindful break from work looking at the birds instead of a screen is doing wonders.

This is key for regulating your circadian rhythm, and means when it becomes dark in the evening you’ll feel naturally sleepy and drift off quickly at bedtime.

Try a sunrise alarm clock and SAD lamp

The best sunrise alarm clocks wake you up gradually in the morning with a glowing light designed to simulate sunlight.

While they won’t necessarily suppress your melatonin (as they’re not bright enough) they are excellent at helping you wake up in the morning, shifting you from deep sleep to light sleep so you wake up without any inertia. “I’d recommend them to everyone,” Dr. Browning says.

The next best thing to stepping outside is using a SAD lamp. These are used to battle seasonal affective disorder and deliver 10,000 lux of light — enough for our bodies to think we’re sat in the sun.

For me, it’s an instant energy and mood booster, telling my body that the daytime is when we should be awake and nighttime is when we should sleep.

The perennial unwanted Christmas gift, most of us unwrapped a pair of socks this holiday season (I got three.) While you might be tempted to confine them to the back of your drawer, I urge you to save your socks from relegation by incorporating them into your bedtime routine.

Yes, much-maligned bed socks do help you sleep, particularly if you've found your rest disrupted by chilly weather. With warm feet you can drift off faster and stay asleep longer, year-round. Let's explore why you should wear socks to bed, so when you thank grandma for the gift you really mean it.

Turn your unwanted socks into an effective sleep aid

“At night your body needs to cool down to optimize the release of melatonin," explains Sammy Margo, Chartered Physiotherapist and Dreams Sleep Expert. "But if your feet are too cold, this could cause night awakenings and disturbed sleep."

"Research has shown that adding a pair of socks may help to improve your peripheral circulation which can result in a lower core temperature."

Dr. Olalekan Otulana, GP and physician at Cassioburt Court, explained to us that socks can help you sleep even in summer because warm feet encourage the blood vessels to dilate.

"This signals to your body that it is time to shift heat outwards and cool down internally, essentially helping your core temperature lower more efficiently."

And as your circadian rhythm recognizes a lower core temperature as a signal to get sleepy, this cooling effect helps you to fall asleep fast.

Keeping your feet wrapped also helps you maintain a stable body temperature throughout the night, so you're less likely to be woken up at 3am by cold snaps or night sweats.

"A steady, warm environment for your feet can reduce disruptions, making your sleep more continuous," advised Dr. Chelsea Perry of the American Academy of Sleep Medicine when asked how socks help us sleep.

Plus, if you overspent during the holiday season, utilizing bed socks might help you save on your bills. Margo points out with your feet warm; "you can turn the thermostat down a little lower too."

If you're still struggling to maintain a comfortable temperature overnight (and through to the morning), check out our guide to how to set your thermostat overnight for better sleep.

Which socks are best?

"The ideal pair of socks need to be loose and made of natural fibers such as cotton, cashmere or merino wool for warmth and breathability.," advises Margo.

Breathable materials keep you cozy without overheating, helping along the temperature-regulating process known as distal vasodilation (you'll want to remember that term for your 'thank you' cards).

Antibacterial socks are also a good idea, particularly if — to put it delicately — you have a tendency towards foot fungus. With breathable, antibacterial materials you can prevent waking up in the night with itchy feet.

And in the winter, opt for thick socks to prevent heat escaping and quickly warm your frozen toes.

Socks to avoid

There's not exactly a bad bed sock that you should steer clear of but certain sock types might not deliver the snooze supporting experience you crave.

First, nothing too tight, This can impact circulation, making distal vasodilation less effective.

On a similar note, avoid socks that are too lose, as they're likely to slip off in the night.

As mentioned, breathable fabrics are best. So if you've been given a pair of socks that make your feet sweat just looking at them (there's always one family member who goes gift shopping at the gas station), save them for another occasion.

But I hate wearing socks to bed?

Yes, it can take a few nights to adjust to wearing bed socks. We learn to recognize habits as a signal it's time to sleep. Changes to that system can leave you tossing and turning.

To better get used to the sensation, try Incorporating socks into your bedtime routine. I recommend pairing them with another common and often unwanted Christmas gift — lotions and creams.

Massage a soothing cream into your feet while engaging in some calming breathing, put your socks on and you should be ready to drop off.

(And if you're wondering what to do with that basket of candles and lotions, we also have advice on how to use an aromatherapy set for better sleep.)

One final tip...

Don't clamber into bed wearing the same socks you've had on all day.

There's no science behind it, it's just gross. Your socks will have collected all kinds of bacteria and sweat during the day, which you're now transferring to your bed.

Your mattress can harbor germs if not properly cared for and not only can a dirty bed make you sick, it can also cause the materials in your mattress to break down, resulting in a sagging, uncomfortable sleep surface.

(If that sounds all-too familiar, check out our guide to the best mattresses of 2026 to find the perfect replacement.)

So change your socks before bed.

And there's another benefit to designated bed socks: when grandma asks why she never sees you in your Christmas present, you have a valid explanation. You wear them all the time... at night... when no one's around to see it.

You know that feeling in winter when you wake up and it's pitch black and you have no idea what time it is? Dark mornings are disorientating and dour, and the only thing that gets me out of bed is a hefty dose of light from my SAD lamp.

SAD light therapy lamps, used to combat Season Affective Disorder, deliver intense light that mimics the natural glow of sunshine. It's like having your own sun, confined to your nightstand.

In winter, I use my SAD lamp nearly every morning. Flooding the room with light, it tells my confused brain 'yes, it is morning.' A task the weak British sunshine isn't up to.

As a result, I can stick to one of the golden rules of sleep: start the day with light. And that helps me rustle up some momentum and get out of bed.

• Read more: This is the longevity focused metric in your sleep score that can indicate how well you’re ageing — experts explain why and how to improve yours

Why is sunlight so important in the morning?

If you've ever noticed the sunlight streaming through your curtains and realized with horror that you've slept through your alarm, you'll understand that light is a key indicator it's time to get out of bed.

Getting sunlight during the day and dark in the evening is foundational for high-quality sleep. A good nighttime routine emphasizes brighter mornings and darker evenings.

Sunlight sends signals to our circadian rhythm, telling our body clock to suppress melatonin (which makes us sleepy) and start making cortisol (which wakes us up.)

While getting sunlight during the day is imperative for the overall healthy function of our body clocks, one study has found that morning sunlight in particular has an impact on the quality of our sleep the next night. So seeing the sun first thing could help you drift off in the evening.

Further research has found that as bright sunlight in the morning increases cortisol levels, it can improve alertness — even among those experiencing sleep deprivation.

And research also suggests that daytime sunlight can boost your mood. Meaning you feel a bit happier about getting out of bed and going to work.

If you don't have sunlight to dampen melatonin production, however, you might find yourself experiencing sleep inertia; that feeling of grogginess that can hang around long after you've gotten out of bed.

Winter can also cause insomnia to spike, as the long dark nights and reduced sunlight throws your circadian rhythm all over the place.

Sunshine on command

During the summer months I have an easy hack to get morning sunlight: I poke my head out the window. As a result, I typically find it easy to get up once my alarm has signaled.

But in winter, I often wake up when it's still dark. I might be out of bed for over an hour before I enjoy the cortisol kick of a helping of sunshine.

And that's assuming I made it out of bed in the first place. When it's dark, the temptation is always to roll back over and play hooky on life.

My SAD therapy lamp means I don't have to rely on the unpredictable British weather to deliver some sunlight. I can take it into my own hands, transforming my bedroom from a dark corner of the U.K. to a sunny Caribbean island.

With 10,000 lux of light signaling to my brain that the day is underway, I actually have the motivation to get out of bed.

4 other methods to get sunlight in the morning

If a SAD therapy lamp doesn't sound like the right solution (maybe you share a room with someone who gets to sleep in past daybreak), here are some suggestions for your morning does of sunshine.

• A sunrise alarm clock: While my SAD lamp delivers an instant hit of brightness, the best sunrise alarm clocks gradually fill the room with light to create a naturally invigorating start to the morning.
• Open the curtains right away: When nature cooperates, this is the easiest way to ensure your body clock gets a good start.
• Go for a walk: Morning exercise helps regulate circadian rhythms and if you're moving outside, you'll also be getting sunshine (yes, even on a cloudy day.)
• Take your breakfast outside: If you're not up to much in the morning besides sipping on a cup of coffee, take your breakfast outside and soak up the sun alongside your caffeine.

Disclaimer: If you're experiencing Seasonal Affective Disorder, speak to your doctor or healthcare provider to get professional advice and to see what help is available to you.

I’ve long struggled with anxiety at night and recently it feels like it has been getting worse.

Whether it’s returning to my regular work schedule after the Christmas break or the fact I’m now responsible for two tiny little lives (I got kittens for the New Year), but I’ve found myself waking up in the middle of the night with a racing heart and mind.

And I’ve noticed that one piece of advice every expert gives me doesn’t work: breathing methods. Specifically, the 4 7 8 breathing method.

So, if you’re anything like me and experience anxiety at night, I’m sharing the one psychological hack that really works — plus 3 other top tips for falling asleep fast.

Why the 4 7 8 breathing method doesn’t work for me

So I’ve woken up in the night. A common occurrence since becoming a kitten owner (is the heating too high for them? Are they too cold? Did I put enough food down? Do they have enough toys? The list goes on…)

But I don’t panic, because this is where my job comes in handy. As the Sleep Features Editor for Tom’s Guide, I’m always interviewing experts and doctors to find out about our sleeping brain and ways to get even better rest.

So my first instinct is to try and stimulate my parasympathetic nervous system — the one responsible for rest and digest, compared to the sympathetic (the fight or flight response).

Certain types of breathing methods can do this by slowing your heart rate, reducing anxiety.

So first, I go for the 4 7 8 breathing method. Breathe in for 4 counts, hold for 7, breathe out for 8. Easy enough, right? Wrong. A few seconds into the breath hold and I feel like my lungs are going to collapse and my heart is going to explode.

So I try box breathing. Breathe in for 4, hold for 4 and breathe out for 4. No luck. My anxiety was actually getting worse, and I was verging on a panic attack. Time for my trusty hack…

The psychological hack I use instead to fall asleep fast

When I found out about cognitive shuffling, I was a little sceptical. How could simply thinking of random objects be effective? But then I tried it and fell asleep in minutes. Now it’s my go-to anytime I need to fall asleep quickly.

It basically aims to mimic the natural way your brain behaves when you fall asleep. You’ve probably experienced the nonsensical thoughts that come right before you drop off. When this happens, the part of your brain that tries to rationalize your ideas essentially ‘switches off’, telling your body that it’s safe to fall asleep.

Cognitive shuffling fast-tracks this process. By thinking of random objects and picturing them in your mind confuses your brain. It’ll be unable to determine a link between the images and therefore figure out a train of thought, and then ‘switch off’.

To try it out for the first time, work through the letters in a specific word to give the thoughts some structure. For example:

Sausage, sun, stick

Leopard, lunch, lavendar

Egg, elephant, ear

Elevator, engine, eagle

Puppy, pea, poppy

Why do we get anxious in the night?

If you’re anything like me, I can go all day and evening without feeling anxious. But as soon as I wake up in the night, it’s almost guaranteed.

“Our bodies also experience natural changes in hormones, like a decrease in cortisol,” Dr Hafeez previously explained to us, saying this “can make us more sensitive to anxiety at night.”

But as well as a decrease in cortisol, your anxiety might be caused by a cortisol spike at around 3am. Our cortisol levels gradually rise in the early hours of the morning to eventually wake us up at the right time.

So if you wake up prematurely with rising cortisol levels, you’re likely to feel more stressed and anxious.

She also explains that we usually have enough distractions during the day to avoid feelings of anxiety, but “the quietness of nighttime can amplify feelings of isolation or uncertainty, making it harder to shake off anxious thoughts.”

Other tips to fall asleep fast when you’re anxious

Try a body scan

If you can’t focus your mind enough for breathing methods, then a body scan can work wonders.

This is when you think about each part of your body, starting with your toes, right up to the top of your head. As you think about each part, you tense the muscles and hold them tensed for a moment before releasing them. It's also known as progressive muscle relaxation.

This helps to get you out of your own head and more into your body, connecting the mind and body. It’s a good distraction on its own, or you can pair it with slowed breathing to make it more meditative.

Military Sleep Method

As you can imagine, any sleep method designed for use in military situations is going to be good for reducing anxiety. The Military Sleep Method is a visualization technique, rather than a breathing exercise.

You can picture yourself in two scenarios: In a black velvet hammock in a pitch black room, or lying on a canoe on a crystal clear lake. Imagine everything you can about the environment. If your mind wanders, repeat ‘don’t think, don’t think, don’t think’ for 10 seconds.

This should help distract your mind from anxious thoughts and help you feel calm and safe.

Exhale breathwork

Anouska Shenn, a certified breathwork teacher, and founder of The Office Yoga Company, says that “For dealing with anxiety in the moment, I recommend techniques that are exhale-emphasised and have no breath-holds.”

“For example, pursed lip breathing, which involves breathing in through your nose, and breathing out slowly through pursed lips.”

“Pursing the lips can help us to take longer exhales, because the air is released more slowly,” she explains.

January’s here, and for me it’s brought exhaustion, anxiety and an insatiable need to stay in bed. Happy New Year, right? Now, it’s not all doom and gloom and I am exaggerating (ish) but since January 1st, I feel as if I’m constantly trying to wake up.

My alarm goes off and despite sleeping for at least eight hours and keeping a consistent sleep schedule, I'm still unbelievably groggy. If left to my own devices, I'd probably settle in for another few hours of kip.

And I know I’m not alone. Friends, family and colleagues are experiencing the same thing.

So what’s going on?

I spoke to Dr. Lindsay Browning, founder of the Trouble Sleeping sleep clinic, to find out why I feel never fully awake, and how to start January energized so I don't quit on my New Year's resolutions.

• Read more: I'm usually too exhausted to wake up early — but I now get up at 6 a.m. and have loads of energy after making this one simple change to my routine

What’s behind my grogginess?

I had a fantastic conversation with Dr. Lindsay Browning who, after listening to my complaints, ran through a comprehensive list of what could be behind my long-lasting sleep inertia (the scientific term for feeling groggy in the mornings).

Here are her thoughts...

I was interrupting a sleep cycle

Every night we cycle through different stages of sleep. This includes light sleep, REM and deep sleep.

Dr Lindsay, who has a doctorate in insomnia from the University of Oxford, says: “Approximately every hour and a half we go through light sleep, deep sleep and back through light sleep and have a little bit of REM sleep.

“With each increasing sleep cycle, we get less deep sleep and more REM sleep,” she adds.

So while most of our deep sleep occurs early in the night, you’ll still experience some before waking in the morning.

If left to wake naturally (without a blaring alarm at 6am), our bodies will transition through light sleep before gradually rousing. If you wake feeling refreshed and ready to go, then it’s likely this has happened.

However, Dr. Browning suggests the reason I’m finding it impossible to get out of bed is because my alarm goes off during a deeper stage of sleep. That means my brain is jolted awake before it's ready.

“If you are woken up from the deepest part of sleep… you’ll feel really groggy,” says the neuroscientist.

“It’s because you have a thing called sleep inertia, and this is because your body wants you to finish the full sleep cycle.”

Dr. Browning likens it to a theme park ride. “When you’re on a roller coaster and you’re at the bottom of a roller coaster you’ve got loads of inertia that’s going to pull you up to the next dip,” she says.

“You can’t just easily stop in the middle of a roller coaster because you’ve got momentum — and the same thing goes for your sleep.”

Seasonal Affective Disorder

However, Dr. Browning explains that usually this sleep inertia “disappears within around 15-20 minutes”, so my complaint of feeling exhausted until midday seems a little extreme.

When I told her I worked from home and today was the first time I'd left the house in daylight for a while, the penny dropped.

“Seasonal affective disorder is the winter blues, where people feel more sluggish and they feel down and they don’t have as much energy because they aren’t getting as much bright light exposure,” she explains.

When you first wake-up melatonin, the sleepy hormone, is lingering in your body. But daylight acts as a natural suppressant.

“If in the morning, you’re not going outside and you’re getting lots of darkness, it could be that some of the grogginess you’re feeling... is partly because you haven’t suppressed that melatonin,” Dr. Browning says.

Which is why people who don’t commute to an office or have a job outdoors might be struggling with fatigue throughout the day. Especially if you have to get out of bed in darkness and the sun sets before you've finished your shift.

Sleep apnea

Next up Dr. Browning asked if I snored. Sheepishly, I admitted my husband had complained recently that my snoring has been keeping him up.

While snoring is often harmless, it can indicate a sleep apnea disorder which can greatly reduce the quality of your sleep, leading to daytime fatigue.

“If your airways start to become partially blocked that’s what causes snoring. And then if it completely blocks you’ll stop snoring and you might stop breathing, too,” Dr. Browning explains.

“You’ll be silent and not breathing for a minute and then your body will go ‘oh gosh we’ve not got any oxygen…we need to wake up, take a big gasp of breath and then go back to sleep again.’”

These brief moments where breath stops are called apneas and are one of the main symptoms of sleep apnea.

“These apneas can happen hundreds of times in the night and if this is happening it can cause massive fatigue because your sleep is so fragmented it’s rubbish quality sleep.”

Underlying health issues

The last reason Dr Browning gave was underlying health issues. “You might want to speak to your doctor about getting a blood test to see if there’s anything going on,” she says.

Increased lethargy and fatigue throughout the day, even after what seems like a good night's sleep, can indicate deficiencies or imbalances in your body.

“It could be an iron deficiency or a thyroid issue,” explains Dr Browning.

The diagnosis

Recent blood tests have given me the all clear so I can rule out underlying health issues.

And when I asked my husband if I ever stopped breathing in the night, he said no — and I don’t have other risk factors for sleep apnea (like being overweight or smoking) — so I’ve ruled that out, too.

The points that rang most true were a combination of lacking natural daylight in the mornings and interrupting my sleep cycle.

While I was probably experiencing some sleep inertia from my alarm disrupting a deep sleep stage, the groggy feeling persisted well into the day because I hadn’t had any natural daylight to suppress the melatonin that was lingering for my night's sleep.

The solution

Thankfully, it’s an easy solution.

“If you were to deliberately go outside in the morning soon after waking you’d get a lot more natural daylight exposure,” Dr. Browning says. And she notes that even if it’s grey and miserable, “you still get a good amount of physical natural light”.

“This helps to tell your brain it’s the middle of the day and we should be awake, helps you feel more alert and helps you suppress melatonin.”

Dr. Browning also advised that a sunrise alarm clock might be a good solution to help me gradually wake in the morning, instead of abruptly.

“Even with your eyes closed, you can sense light through your eyelids, so those light boxes kind of help to pull you into a lighter part of sleep, getting you into a better place to wake up,” she explains. “They’re really great…I would tell everyone to have one.”

So, adding one of the best sunrise alarm clocks to my morning routine should help is now on my to-do list. Luckily, I already have the Lumie Bodyclock Shine 300 — now I just need to convince my husband of the benefits!

However, the doctor does note that these alarm clocks are often expensive, and “the reality is you can just physically open your front door and go outside.”

My New Year’s resolution is to have my morning coffee in my garden, no matter the weather. I’m sure the fresh air will do me good, too.

Flu season has hit hard this winter, with the CDC reporting elevated influenza cases across the US.

While experts are keen to note the so-called 'super flu' isn't more severe than other flu mutations, its quick spread has left many of us run-down, congested and confined to the bed.

Sore throats and aching joints make it hard to get any shut-eye, but rest is vital to recovery. "Quality rest lets your body focus its energy on immune function, helping you fight off the virus more effectively," explains Dr. Tim Mercer, NHS GP Partner.

"During sleep, your body produces cytokines, which are proteins that reduce inflammation and target infection, making good sleep essential when you’re unwell.”

How to sleep when you have the flu

“Sleeping with congestion, sore throat and fever can be challenging, but simple strategies can make a real difference," explains Dr. Mercer, who works in collaboration with Opera Beds.

Here's what he and other experts recommend...

1. Elevate your head

Adjusting your sleep position can help you find relief from common cold and flu symptoms, including a blocked nose or persistent cough.

If you're struggling to sleep with congestion, Dr. Patel, NHS GP, explains that using an extra pillow can "help mucus drain," while Dr. Mercer notes an elevated head allows your airways to open.

"Many people with respiratory conditions benefit from this as it can reduce congestion and breathing disruption," he says.

For further relief, Dr. Mercer suggests zero gravity sleep, a pressure-relieving sleep position that lifts the head and legs above the lumbar.

A common feature of adjustable bed bases, Dr. Mercer explains it can be achieved at home by positioning one or two pillows under your head and a firm pillow beneath your knees.

However, if a cough is keeping you up, the experts suggest side sleeping.

"Lying on your side, particularly the left side, can help open your airways and prevent mucus from building up at the back of your throat, which may reduce coughing and throat irritation overnight,” says Dr. Mercer.

2. Steaming

“Steaming is one of the best natural remedies for shifting a mucus build-up in your nose," says Dr. Patel.

Dr. Mercer agrees that a hot shower or bath before bed has multiple benefits. "The steam helps ease congested airways, while the warmth relaxes sore muscles and can lower blood pressure," he explains.

The warmth of the shower — or, rather, the cool of leaving the shower — has an additional benefit. Your body clock, also known as your circadian rhythm, recognizes a drop in core temperature as a signal it's time for bed.

When your body cools after a warm bath, it's also preparing itself for sleep.

3. Stay hydrated

“Staying hydrated is particularly important during illness," says Dr. Mercer "Drinking enough water supports temperature regulation, keeps mucus thinner, and may reduce throat irritation and nighttime discomfort."

Dr. Patel advises sipping water "frequently throughout the day" in order to keep your throat moist, aiming to consume "about 2 liters per day."

However, John Hopkins Healthcare advises you limit fluid consumption fluid in the evening to prevent nocturia (frequently waking up to use the bathroom). These disruptions lead to reduced sleep time and lower quality sleep overall.

4. Prepare your room for better sleep

While you might be tempted to crank up the thermostat before bed, the optimal temperature for sleep is on the cooler side (65 to 70°F) and an overheated bedroom might make you feel worse when you're unwell.

“Choosing light, breathable clothing such as cotton pajamas and avoiding heavy fabrics can help prevent overheating," says Dr. Mercer.

Judith Ackers, bedding specialist at Land of Beds, advises going for a breathable mattress and pillow protectors to help you reduce night sweats.

Ackers also emphasizes the importance of layering your bedding, for easy temperature adjustments during the night. "Even having a spare set of sheets ready can make a big difference if you wake up feeling overheated."

For those confined to bed rest, increasing air circulation can prevent the bedroom from feeling 'stuffy'.

"A small fan positioned to circulate air around the room can make breathing feel easier without creating an uncomfortable draft," says Ackers.

5. Follow a calming pre-bed routine

When you're bowled over by sickness you probably want to crawl straight under the covers (or you might not have left them since morning.) However, following a bedtime routine prepares your body for rest, helping you to fall asleep quickly.

The warm shower or bath we emphasized earlier is a key part of this wind-down period and, if you've been stuck in bed all day, a great opportunity to pull back the covers and air your mattress.

"Timing a cold and flu drink containing paracetamol so it takes effect as you’re trying to fall asleep may also improve comfort," says Dr. Mercer.

Or for a more natural approach, this is Dr. Mercer recommends: “Mint tea can be particularly helpful, as it tricks your brain into thinking your airways are more open than they are."

Sleep tips for your immune system

In the long-term, Dr. Mercer recommends "prioritizing sleep, staying hydrated, having good hygiene, and eating nourishing foods", to bolster your immune system and reduce the risk of illness.

"Washing bedding regularly while you’re unwell also supports hygiene and comfort, which can help recovery,” says Dr. Mercer. We recommend washing your pillowcase and bed sheets every one to two days when you're ill, to ensure you don't become reinfected.

When you're not ill, keeping your bed and mattress clean can help prevent future sickness. Wash your sheets once a week, regularly air your mattress to allow moisture to dissipate and don't get on the bed in your outdoor clothes, as they might carry germs and bacteria.

Overall, prioritizing consistent, high-quality sleep supports a healthy immune system, making it easier to fight off infections before they ruin your winter.

I've always thought that insomnia has one root cause and, once that cause is eliminated, there'll be no more restless nights.

So, when I experienced a bout of insomnia while staying with my family over Christmastime, I kept searching for what the problem was so I could fix it and get some rest.

At first, I chalked it up to the first night effect, but even on the last morning of my 10-day stay, I found I was waking up with a groggy feeling.

So, to figure out why I had such a hard time sleeping away, I decided to get in touch with three sleep experts: Denise Iordache, sleep therapist and founder of JoySpace Therapy; Dr Lindsay Browning, a sleep expert at Trouble Sleeping; and Dr Seeta Shah, a sleep expert at Panda London.

Here are the five things they think was behind my insomnia, and how this insight shaped my view of sleep.

What I found out about insomnia from my holiday stay...

Insomnia doesn't just appear out of thin air; there's always a reason behind it . Hormonal changes, diet, caffeine consumption and even the time of year can play a huge role in your sleep schedule.

When I asked sleep experts why I had insomnia staying at my family's house for the holidays, I was hoping their answers would uncover the source so I could eliminate it fast.

Instead, they made me realise how complex sleep really is, and a lack of it is usually down to a combo of issues rather than just one.

Here are the five things that contributed to my insomnia, and how they worked together to form my trouble sleeping.

Five reasons why I had insomnia

1. Sleeping on a bed higher than my own

In my day-to-day life, I sleep on a low-profile platform bed frame, just 13.5" off the ground.

However, when returning to my childhood bedroom, I found that my bed had been replaced by my sister's old bed frame.

The frame has a storage compartment underneath, which raised me almost a foot higher than my own bed in my apartment. And this, according to Dr Shah, can trigger a disorienting feeling.

"Sleeping on a bed that is higher than what you’re accustomed to can subtly affect sleep, especially in the first few nights," explains the medical expert.

"A higher bed can change your sense of spatial orientation and balance, which may increase alertness when getting in and out of bed. For some people, this unfamiliar height can trigger mild anxiety or a feeling of instability, leading to lighter or more fragmented sleep. "

2. Sleeping on a different mattress

In my home, I sleep on the EGOHOME Black 12" Memory Foam Mattress, a 12" tall all-foam bed that supports me in all sleep positions (it's also one of the best cheap mattresses you can buy).

However, when visiting family, I slept on an 8" mattress with a traditional innerspring design, and the difference was palpable.

I also found myself waking up with aches and pain in my lower back, calves and ankles.

"It is important to have a mattress that supports your sleeping style, allowing your spine to maintain a neutral position," explains Dr Browning.

"If the mattress you are on is much harder or softer than the one you are used to, this can affect spinal alignment making you feel uncomfortable in bed, disrupting sleep."

Iordache also says it may be the unfamiliarity of a new mattress that creates physical discomfort. "Your body has a physical ‘memory’ of your mattress at home, its pressure points, firmness, and how it absorbs heat" she tells me. "Moving to a different mattress, even a high-quality one, creates a sensory mismatch."

3. Change in dinner time

I am a huge fan of intermittent fasting for sleep and find that an early dinner help my sleep immensely.

However, when visiting a family for a holiday or event, I find that I'm unable to sustain that lifestyle choice.

Family dinners, dining out, and social snacking mean I have to adapt to others' eating schedule and habits, and that can have a negative impact on sleep.

"Our circadian rhythm is primarily influenced by light but it is also affected by other factors such as activity, temperature and meal timing," Dr Browning explains.

"Eating too late can cause sleeping problems because large or particularly rich meals too close to bedtime can increase body temperature as well as causing gastric issues."

Increased body temperature was something I definitely found to be true, and Dr Browning says this rise can go against the body's natural sleep signals.

"In the evening, there is a typical drop in core body temperature of around 33.8°F," the insomnia expert tells me. "This helps with sleep onset, and eating too close to bedtime can interfere with this drop in temperature."

4. Increased socialising

I am not a social butterfly, and find that after work or events, I need time to recharge my social batteries.

During the festive period or when visiting my hometown, I find that I have to be a little more switched on when reconnecting with ones I haven't seen in a long time, which often meant I fell back into my bedtime revenge procrastination when I finally got time to myself.

According to Dr Shah, even positive social interactions can keep the brain in a more alert state, reducing the ability to wind down efficiently before sleep.

"Increased socialising often leads to later bedtimes, greater cognitive stimulation, and elevated stress or excitement levels, all of which can delay sleep onset," says the sleep expert.

"Social activities may also involve caffeine, alcohol, or screen exposure, which further suppress melatonin and disrupt sleep architecture."

5. Change in environment

Just to be clear: I love my family and they were welcoming, so a frosty or hostile home wasn't the problem.

However, I did find myself being hypnotized by childhood bedroom and reverting back to my teenage self — and my old teenage sleep patterns. Among them were oversleeping and being a night owl.

"When you step into your childhood bedroom, you may subconsciously slip into teenage sleep patterns, which often involve staying up later and sleeping in, says Iordache.

"If that room isn't currently associated with your adult routine of productivity and structured rest, your internal clock may lose its anchor, leading to the erratic schedule you may have experienced in the past.”

Like most people I'm afflicted by the occasional late night wake-up. It's 3am and I've gone from dozing happily to wide awake, frustrated that sleep remains tantalizingly out of reach. In the past I used to power on through, hoping sleep would return if I lay there long enough.

Then in 2024 I attended a sleep conference and all the experts emphasized one thing: if you can't sleep, get out of bed.

Known as the 15 minute rule, it's aimed at anyone struggling to drift off, whether it's the start of the night or you want to squeeze in more hours before your alarm goes off. The act of getting up disrupts negative thought associations (so you stop thinking bed = stressed and awake) and allows sleep pressure to return, for a quicker drop off when you get back into bed.

And according to my sleep tracker, it works. When I check my data after a bad night I can pinpoint when I woke up, when I started getting annoyed, when I got out of bed, and how quickly I fell asleep and stayed asleep after following this gold standard method.

• Read more: 4 top doctors all gave me the exact same sleep hygiene tip to fall asleep fast, sleep through the night and wake with tons of energy — I tried it and here's what happened

What is the 15 minute sleep rule?

The 15 minute sleep rule is a way to combat late night wake-ups and increased sleep latency by encouraging you to get out of bed when you've been lying awake for roughly a quarter of an hour.

Lying in bed when you can't sleep teaches your brain negative associations. You'll begin to link the bed with wakefulness, stress and frustration — the antithesis of good sleep.

Getting up breaks that association and disrupts negative thought patterns, so you maintain the mental connection between your bed and sleep. It's the same sentiment that warns people away from bed rotting and bedtime stacking: the more time you spend in bed not sleeping, the harder it is to sleep when you're actually in bed (I now do my weekend doomscrolling at my desk, which is halfway to a healthy habit.)

• Read more: My sleep tracker says I keep waking up at 3 a.m. but an expert told me not worry as long as my sleep score also shows these 3 things

Why 15 minutes?

It’s called the 15 minute rule but this is a guideline rather than a hard and fast timing. You don't want to be watching the clock at night (my eye mask makes this an easily achievable goal) so rather than counting down 15 minutes, go with your gut.

I tend to wait until I'm getting frustrated. When I start to think my pillow is conspiring against me, I know it's time to get up.

A little reading, a little tidying, and straight back to sleep

Once I'm out of bed, the first thing I do is neaten up the sheets. When I can't sleep I toss and turn, resulting in bedding all over the place. Taking a few minutes to straighten the sheets and fluff my pillow means when I return to bed, it feels like a fresh start.

Then I leave the room.

For the next few minutes, I'll take up a relaxing hobby. Reading is my preference but sometimes I'll engage in light stretches for sleep, or enjoy low-effort sketching. The lights are dim, the room is warm and pretty soon I feel ready to drop off.

When sleep pressure (that's the biological drive to go to sleep) has risen to the point my eyelids are drooping, I return to bed. Most times, I've dropped off in minutes.

Sometimes it doesn't work straight away. On rare occasions, typically when I'm too stressed to sleep, I'll get into bed and lie awake for another 15 minutes. Then I get up and do the whole thing again. If nothing, getting up to read is a nice break from the racing thoughts that won't let me sleep.

Instead of lying and ruminating on your wakefulness, the 15 minute rule encourages you take a step back and remember that your bed isn't the enemy.

• Read more: What is your sleep data trying to tell you? Expert shares 3 key sleep metrics you should pay attention to

5 other methods to fall asleep fast

The 15 minute sleep rule works for me, but here's other tried and tested methods from our team to help you fall asleep fast:

• Military sleep method: A favorite of our editor (and Certified Sleep Coach) Claire Davies, the military sleep method pairs visualizations with deep breathing for full-body calm.
• 4-7-8 breathing: Breathe in for four, hold for seven, and exhale for eight, to place you in a relaxed state.
• Cognitive shuffling: Visualizing random objects to distract from anxious thoughts, Sleep Features Editor Lauren Jeffries uses cognitive shuffling to help her fall asleep in minutes when she's anxious.
• Progressive muscle relaxation: Working from head to toe, progressive muscle relaxation practices letting go of stress in the body.
• Constructive worry method: The constructive worry method helps those, like Sleep Editor Nicola Appleton, who wake up with busy thoughts. It encourages setting aside a few minutes in the early evening to write down what's bothering you.
• Guided meditation: Disengage with the help of a friendly and soothing voice — I've enjoyed using sleep stories to quiet my overthinking at bedtime.

I write about sleep for a living and still the holiday season messed up my sleep schedule. Between big meals, busy evenings and far too many hours on the couch, my sleep patterns are in need of a New Year refresh.

Especially as back to work looms on the horizon — I think we're in for a round of collective Sunday Scaries like no other.

But let's be honest, it's the start of January and a total lifestyle refresh isn't likely to stick. These sleep hacks are all about ease and upkeep, designed to give your circadian rhythms a helping hand to help you feel refreshed.

3 easy ways I'm getting my sleep back on track

1. Re-focusing on my wind-down routine

During the holiday break I often found myself moving straight from socializing into bed, so tired I dropped off once my head hit the pillow.

That's not sustainable, particularly as my schedule slows to coincide with the return to work. I need to actually prepare my body for sleep, rather than just allowing sheer exhaustion to get me snoozing.

An easy and enjoyable way to do this is with dark showering (or dark bathing.) A shower before bed already primes your body for sleep. A dark shower further reinforces the shift in your circadian rhythms, as your body recognizes darkness as a signal to sleep.

Alternatively, you could try picking up one of those books your aunt gifted you for Christmas...

2. Starting gentle pre-bed exercise

Moving from the kitchen to the couch might add some numbers to your step count but the holidays are rarely a time for dedicated physical exertion.

If you're among the many vowing to move more in 2026, now's a good time to combine two goals: staying active can help you sleep.

However, it's important to time your exercise. A strenuous workout gets the blood pumping but that rush makes it harder to drift off. So avoid heavy physical activity before bed.

Gentle exercise can, on the other hand, be calming. Yoga and tai chi are linked to better sleep as they help slow the heart rate and can ease racing thoughts, meaning your stretching routine preps you for rest.

Plus, a few minutes of pilates before bed can be incorporated into your busy first week back at work and maintained throughout January — one exercise routine you'll keep up past Quitter's Day.

3. Gradually adjusting my bedtime

Enjoyed some late nights over the holiday break? Me too, and now my general sleep time is somewhere in the range of 11pm to 2am.

That's no good if I want a productive work week. However, switching to a 10pm bedtime is likely to result in several hours lying awake, staring at the ceiling, as my body clock tries to figure out what's going on.

We asked Dr. Lindsay Browning, chartered psychologist and neuroscientist, how to fix a poor sleep schedule. She suggested incremental adjustments of 20 minutes a night, describing it as "easily doable and has no negative effects whatsoever.”

Starting tonight, pull that 11pm bedtime back by 20 minutes (adjust your morning alarm, as well.) Tomorrow, another 20 minutes. In just three nights, you'll be going to bed an hour earlier.

Why does a sleep schedule matter?

The time you go to bed and the time you wake up have a long-term impact on both your sleep quality and sleep quantity.

Our circadian rhythms help control the release of hormones such as cortisol (to wake you up) and melatonin (to help you sleep.) As the name suggests, these rhythms like routine.

A regular sleep schedule essentially trains your body to sleep. You learn to recognize certain habits as a sign to start winding down, reducing sleep latency (that's the time spent lying awake in bed) and helping you stay snoozing all night long.

Events such as holidays and vacations tend to disrupt our sleep schedule. And that's okay, in the short term. But it's important to get your body clock back on track, so you can enjoy all the benefits of a good night's rest throughout 2026.

Various sleep trends have been and gone in 2025, and I’m excited to see what will be helping us snooze in 2026. But one trend that I’m happy to see the back of is mouth taping — a hack that supposedly stops snoring.

Over 37 million American adults report snoring regularly. This can not only impact your health, but also your partner’s sleep quality if you’re sharing a bed.

So, if 2026 is the year to get on top of your snoring and prioritize getting better sleep, then ditch the mouth tape and try these three things that actually work.

Why I think mouth taping should be left in 2025

Mouth taping crazed the internet during 2025. From influencers boasting about their ‘morning shed’ (taking off seemingly countless products from their face and body that ‘help’ them sleep), to health gurus swearing it’s the key to better everything.

So, inevitably, I had to give it a try. And I wasn’t impressed.

Firstly (and arguably most importantly), you shouldn’t block a key airway at night. It’s incredibly dangerous. Imagine if your nose became blocked or you got sick?

Secondly, it’s less than relaxing. As soon as the tape went on I felt anxious and my heart rate rose — not exactly sleep-inducing.

And thirdly, I woke up in the night multiple times trying to rip the stuff off my face.

While nose breathing is preferable at night for better sleep quality and health, we shouldn’t force our bodies to do something. If you’re mouth breathing at night or snoring, then it’s best to address the reason why, rather than taping your mouth up.

Three things that will actually help you stop snoring

If you really want to stop snoring, bin the mouth tape and try the three following things.

1. The right pillow

Often the reason you snore is because your head is tilted at an angle that makes the soft tissue in the throat collapse. This tissue blocks the airway and vibrates as you breathe, causing the sound of snoring.

This is why investing in the best pillow is essential. Supporting your head and neck can keep you in a more upright position during the night, preventing the airways from getting blocked.

Generally, side sleepers will benefit from a higher loft pillow to bridge the gap between the head and the shoulders. Back and stomach sleepers usually find a lower loft pillow more comfortable.

However, if you’re a back sleeper, opting for a slightly larger, taller pillow that raises your head can help stop snoring — as long as it doesn’t strain your neck.

2. Nasal strips

Nasal strips are a far less invasive way to stop snoring than mouth tape. They work by gently pulling the nostrils open to improve airflow. This helps prevent a blocked nose from causing you to mouth breathe (and therefore snore).

I sleep next to a very loud snorer, and we’ve tried just about everything to make it better for both of us. One thing that worked a treat? Breathe Right Extra Strength Nasal Strips.

I didn’t have high hopes at first (how much could a piece of tape over your nose do?) but we were pleasantly surprised from the get-go. In fact, we both slept through the night.

3. The right mattress for side sleeping

While changing your sleep position can feel impossible, it’s well worth trying it if you think back sleeping is behind your nocturnal noises.

This sleeping position is the worst for snoring because it allows your mouth to fall open (making mouth breathing more likely) and can lead to the soft tissue in the throat blocking the airways.

But if you’re sleeping on a firm mattress meant for back support, it’s unlikely side sleeping will feel comfortable. Try a medium-firm to medium mattress that will relieve pressure build up in the shoulders, hips and knees. Check out our guide to the best mattresses for side sleepers for our top-tested options.

What causes snoring?

As well as these tips to prevent snoring, it’s important to address the root of the problem. What causes your snoring? These are some of the most common reasons why people snore:

Lifestyle factors: Being overweight can worsen snoring because fat around the neck can cause the soft tissues to collapse inside the throat and block the airways. Other lifestyle factors like smoking can also cause snoring.

Diet: Drinking alcohol in the evenings can relax the muscles in your throat, leading to snoring.

Congested sinuses: Winter colds, flu and summer allergies can all cause the nose to become blocked, leading to snoring.

Sleep apnea: Sleep apnea is when you momentarily stop breathing during the night, leading to gasping and snoring. It’s a serious but manageable condition, so if you think you might have it, speak to a professional as soon as possible to get a sleep assessment.

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

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

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

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

Can sleep help you learn?

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

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

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

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

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

Sleep and creativity

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

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

Sleep and memory

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

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

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

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

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

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

Can you learn in your sleep?

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

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

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

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

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

Napping and learning

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

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

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

How to get more sleep and improve your learning

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

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

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

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

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

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

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

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

How a lack of sleep can prevent learning

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

But this might actually hinder your learning.

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

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

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

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

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

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

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

What is sleep debt

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

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

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

Can you really catch up on lost sleep?

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

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

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

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

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

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

The issue with catching up on lost sleep

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

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

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

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

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

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

Four alternatives to catching up on lost sleep

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

Avoid accumulating sleep debt

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

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

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

Daytime naps

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

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

Keep to regular sleep and wake times

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

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

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

Try banking sleep instead

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

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

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

It’s Christmas Eve, and you know what that means: a feed taken over by corny snapshots of families draped in matching festive pajamas.

Whether you’re jumping on the trend or you’re expecting a certain relative to gift you another pair this year, it’s safe to say that Christmas-themed jammies are becoming quite the tradition.

However, if you’re not planning on wearing pajama sets previously worn last Christmas, the pjs you’re getting this year are brand spanking new…and probably unwashed.

I know what you’re thinking. But they’ve never ever been worn, so what’s the point in washing them?

Well, it turns out that those fresh pair of pajamas under the Christmas tree really aren’t that fresh. In fact, they really need to be cleaned before the sugar plum fairies can even think of dancing in your head.

To understand why it’s important to clean new pajamas before wearing them, I spoke to three dermatologists: Dr. Julie de la Cruz of Miami Dermatology & Surgery, Dr Shamsa Kanwal of Aesthetic Evolution Skin and Laser Clinic, and Dr. Tanya Kormeili at the Derm & Rejuvenate Institute.

Here’s what they had to say about the risks of wearing unwashed new pjs, who’s most at risk and how to wash new pajamas to ensure they’re festively fresh.

Why should you wash new pajamas before wearing them to bed?

While we like to think that a newly unboxed pair of pajamas are just as fresh as they look, the truth is that they don’t arrive at the store or doorstep spotless. In fact, you shouldn't sleep in unwashed new pajamas for the same gross reason why you should wash new bed sheets before sleeping on them.

According to dermatologist Dr Shamsa Kanwal, new pajamas carry remnants of finishing chemicals, dyes and allergens (such as dust) from the warehouse.

“Washing once removes a lot of that surface residue and lowers the chance of itching, rash, or contact dermatitis, especially if you have sensitive skin or eczema,” advises Dr Kanwal. “It also softens the fabric, which reduces friction on the skin.”

Dr Tanya Kormeili agrees. “Chemical residues, dyes and microscopic debris consist of formaldehyde resins, disperse dyes, oils and even bacteria from shipping and packaging, so washing off the irritants, allergens and microbial agents is a good idea!” says the board-certified dermatologist, professor and medical consultant.

As Dr. Julie de la Cruz explains, newly-made pajamas are treated with skin-irritating chemicals in order to prevent the growth of mildew and mold in transit and to make the material “wrinkle-free”, plus there’s they're likely to be passed around a lot before they make it under your Christmas tree.

“By the time your pajamas go from the manufacturing factory to the store to your home, they have passed through several different hands and have picked up dust, dirt and germs,” de la Cruz warns.

How can wearing unwashed new pajamas affect sleep?

So, how can a pajama set plagued with chemicals and allergens get in the way of a good night’s sleep?

“Because pajamas sit directly against large areas of skin for 7–9 hours, even small irritants can have an outsized effect on sleep quality," explains Dr Kormeili.

According to Dr de la Cruz, these small irritants can spark an allergic reaction. “Sleep can be affected if the allergens (such as dust and germs) and excess chemicals on the pajamas cause allergic flares and skin irritation from allergic or irritant contact dermatitis,” warns the board-certified dermatologist.

Dr Kanwal also points out that its not just the new pajama set's chemical residues that can cause a rash.

"If the fabric is still stiff, it can cause a subtle itch, warmth, or prickling that keeps you tossing or waking up," says the board-certified dermatologist with over 10 years of clinical experience.

"For people with eczema, allergies, or very reactive skin, it can trigger a flare that makes sleep harder and scratching more likely."

How bad is it to wear unwashed new pajamas for only one night?

"How bad it is depends on the level of skin sensitivity you have," explains Dr de la Cruz. "For instance, someone with eczema and allergies would be more effected than someone who does not."

"For many people, one night is unlikely to cause major harm," agrees Dr Kanwal. "The risk is higher if you have eczema, fragrance sensitivity, or a history of rashes from fabrics or detergents, because even one night can trigger redness or itch. If you notice irritation, wash them before wearing again and moisturize the skin."

While many people without sensitive skin won't be at risk if they wear their new pajamas straight from the packaging, Kormeili advises they don't make it a habit.

"It is unlikely that one unwashed pajama set will cost you a night of sleep," says Dr Kormeili. "However, toxins over time do affect your hormones and organs, and sleep can be affected due to toxic bodies."

"PJs are on you for 6-9 hours (depending on how much sleep you need) and have ample time to take effect, especially when you are sweating and your skin pores are open, or very sensitive skin may develop itching or redness that prevents deep sleep."

How should you wash new pajamas?

You'll be pleased to know that it doesn't take a thorough clean to remove chemicals and allergens from new pajamas.

"When it comes to what wash cycle to choose for washing new pajamas, I recommend following the instructions indicated on each individual garment," says de la Cruz. "Different materials call for different laundry instructions."

"I usually suggest a warm wash on a normal or gentle cycle with a fragrance-free detergent, followed by a full rinse," Dr Kanwal tells me. "For very sensitive skin, add an extra rinse and avoid fabric softeners or scented dryer sheets. For delicate fabrics, use cold water and a delicate cycle, but still do that first wash before sleeping in them."

• Read more: Don't have a dryer? This cozy bedding hack makes winter laundry day way easier

Flu season is underway and as global levels of so-called 'super flu' rise, taking care of your health should be top priority. A new study published by Frontiers suggests a good night's sleep might help you avoid seasonal sickness, especially if insomnia and anxiety are plaguing your holiday season.

Key takeaways from the study

• Participants experiencing Generalized Anxiety Disorder (GAD) showed lower NK cell count
• This was even more prevalent in those with GAD and insomnia
• As a result, people who are sleep deprived may struggle to fight viral infections

The study found people experiencing both GAD (Generalized Anxiety Disorder) and insomnia showed lower levels of NK (Natural Killer) cells than those without symptoms.

A type of white blood cell, NK cells are known to attack and destroy infected cells, including the influenza virus.

"We found that in students with insomnia symptoms, count and percentage of total NK cells and their sub-populations were declined," author of the study Dr. Renad Alhamawi, assistant professor of immunology and immunotherapy at Taibah University, explained to Medical Express.

This isn't a new discovery — the link between good sleep and a healthy immune system is well established. However, the intersection with GAD is particularly relevant at this time of year as SAD and holiday stress can cause rising anxiety levels.

Dr. Alhamawi told Medical Express that students with GAD had a "lower percentage and number of circulatory NK cells and their sub-populations, compared to symptom-free students."

There are some liabilities to the study, primarily its lack of diversity (only young females were observed.)

However, for those who are often inclined to neglect their sleep during the busy holiday season, this study further reinforces the need for a good night's rest.

How poor sleep leaves you vulnerable to flu

“To recover from illness, your body needs deep, uninterrupted sleep," explains Dr. Menachem Jacobs, Resident Physician at Yale New Haven Hospital.

A study from 2011 noted the "specific role of sleep in the formation of immunological memory", observing that during the early sleep stages T cells, vital to the creation of an immune response, peak. And on a more anecdotal level, a 2018 survey found 95% of physician's believe a good night's sleep is important for cold/flu patients.

On the other hand, research from 2025 noted just a single night of poor sleep can negatively impact your immune system.

The study found that sleep deprivation altered the profile of monocytes, white blood cells vital to your immune system, among otherwise healthy individuals.

Sleep deprivation can also result in unhealthy choices: you're less likely to eat well and exercise when feeling tired. As a result, you might find your illness lingers, as your body lacks the support it needs to fight sickness.

5 ways to improve your sleep (and your immune system)

1. Keep your cool

While you might be tempted to cocoon yourself in warmth when going to bed in winter, it's better to maintain a cooler room.

"When your core temperature does not drop properly at night, your body cannot enter the deepest sleep stages that help your immune system repair itself," says Dr. Jacobs. "The result is waking up feeling drained and more likely to catch whatever bug is going around.”

The perfect temperature for sleep is between 65 to 70 °F (18 to 21 °C), as this cooler feel helps your sleep cycle stay aligned with your circadian rhythms.

“If you wake up feeling hot and restless, it is a sign your bedroom might be too warm," says Martin Seeley, CEO at MattressNextDay. "Try using breathable cotton sheets and lighter layers instead of a heavy duvet."

2. Try the 15 minute method

The 15 minute sleep rule encourages you to get out of bed to help you sleep; but it's not as strange as it sounds.

Lying awake at night weakens the connection between "sleep" and "bed" in your brain. (Also why we don't encourage bed rotting and bedtime stacking.) You might also find the 'helpless' feeling of being unable to sleep stressful, causing your brain to associate the bed with anxiety.

However, getting out of bed once you've been lying awake for 15 minutes disrupts these associations. We recommend leaving the room and engaging in a calming activity (such as reading) until you feel ready for sleep.

For those experiencing feverish flu symptoms, this can also give your bed, and your head, a chance to cool down.

3. Add 'worry time' to your day

There's no easy cure for nighttime anxiety but the constructive worry method can help those who find themselves kept awake by racing thoughts to fall asleep faster.

The method encourages taking 15 minutes every evening (not too close to bedtime) to write down three worries, followed by three solutions for you to undertake the next day. This gets the anxious thoughts out of your mind and onto the page.

4. Keep a consistent sleep schedule

Our sleep cycle is a creature of habit but over the holiday season, many of us find our consistent routine gets knocked all over the place.

Late nights, later mornings and the occasional post-lunch nap all disrupt your sleep schedule and as a result, when you finally climb into bed you might find it more difficult than usual to drift off.

The best advice is to maintain consistency as much as possible, which means even after a late night, set your alarm for your usual wake-up time. You'll find it much easier to fall asleep the following night, while a mid-morning nappucino can power you through the slump.

5. Listen to your body

Christmas comes but once a year and as a result, many of us feel obliged to push through tiredness and sickness to avoid holiday FOMO.

But in the long run this is probably going to do more harm than good. Your body will struggle to keep up with your lifestyle until you're eventually forced to step back.

"If you feel a cold coming on, it’s not a sign of weakness to rest, it’s a biological signal that your immune system needs energy," explained Dr. Rubin, when advising us how to sleep for a strengthened immune system.

Rather than skipping sleep, he advises extra rest: "going to bed 30–60 minutes earlier for a few nights can make a real difference."

What better way is there to spend a winter evening than cozied up with a warm, comforting mug of hot chocolate?

Well, turns out there are plenty of preferable options for a chilly night... that is, if you want to fall asleep fast afterwards.

That's right, the beverage synonymous with relaxation really isn't that great at lulling us to sleep. In fact, hot chocolate isn't good for our sleep at all.

We recently chatted to Rachel Gargano, Chief Registered Dietitian at Live it Up, for some expert insight on how drinking hot chocolate can affect sleep.

Plus, she shared some tips on how to enjoy the classic wintertime drink without it keeping you up at night, and what underrated beverage should become your new favorite nightcap instead if you want to feel cozy and sleep better.

Is drinking hot chocolate good for our sleep?

There seems to be some confusion around whether hot chocolate is good for sleep, with some health experts suggesting that the soothing beverage can act as a great psychological sleep aid and is a good source of tryptophan, which simulates serotonin to produce the sleepy hormone melatonin.

However, according to Gargano, this is a rather limited view.

"Some people say that hot chocolate may be good for sleep because of its tryptophan content, but this may not be accurate," says the dietician. "The amount of tryptophan in chocolate is pretty low, with only about 0.39 grams of the amino acid per 30g of chocolate. That won’t turn into very much serotonin!"

There's also the belief that hot chocolate can lift our mood and reduce stress to help us unwind into sleep, but that may be misguided, too.

"There are some studies showing that polyphenols in chocolate may help moderate stress and mood," says Gargano. "But these studies use dark chocolate with minimal added sugar, which isn’t typically how we take our hot chocolate."

Ok, so can it actually be bad for our sleep?

We've established that hot chocolate may not be the sleep aid many believe it to be, but does that necessarily mean it has a negative impact on sleep?

"Hot chocolate often contains caffeine, which may prevent a smooth transition to sleep for some people," warns Gargano.

Then there's the sugar content, with the nutrition expert pointing out the amount of sugar in hot chocolate could stand in the way of a good night's sleep.

"While this has mostly been an old wives tale, or something we tell our kids when they ask for too many sweet treats at night, studies are now showing that too much sugar can in fact lead to poor sleep quality," she tells us.

Is there a good sleep-friendly alternative?

If you seek comfort in a sweet, warm drink on cold winter night, don't worry, you don't have to miss out.

So what's the best alternative to hot chocolate when you want to fall asleep fast?

"If you’re sensitive to caffeine, then a different warm drink may work better to prepare your body for sleep, such as a Golden Milk," suggests Gargano.

According to Gargano and Certified Sleep Coach Claire Davies, Golden Milk (also known as a turmeric latte) is the ultimate warm drink before bed. This drink combines turmeric with milk, plus a few other spices (check out our Golden Milk recipe here.)

Golden Milk is caffeine-free and typically lower in sugar than hot chocolate, plus research suggests turmeric improves sleep.

Can I still enjoy hot chocolate and get a good night's sleep?

If you love hot chocolate, you don't have to ditch it, just be wise about when you drink it. "Caffeine peaks about 30 to 60 minutes after you consume it, with a half life of 3 to 5 hours," explains Gargano.

"This means if you drink hot chocolate with 25 mg of caffeine at 6pm, then around 10pm there may still be about 12 mg floating around your body.

"If small amounts of caffeine impact your sleep, it may be best to have hot chocolate no later than six hours before bedtime."

However, the nutrition expert also says that those who are more tolerant of caffeine can enjoy a small amount of hot chocolate before bed.

She also explains that the type of hot chocolate can influence its affect on sleep.

"A small Starbucks hot chocolate contains about 25 mg of caffeine, while a packet of hot chocolate you buy in the store will have only 1-3 mg," she points out. "Having a packet of hot chocolate will likely not affect your sleep as much as a hot chocolate you purchase prepared. "

The way we sleep can have a huge impact on our physical health (as well as our sleep quality). Lying completely still for hours at a time every night can result in a lot of strain in certain areas of the body.

And while we’re usually concerned about spinal alignment (which is why we recommend buying the best mattress for your sleep style), today we’re focusing on how to stop nerve damage in the arms.

Experts told Fox News that side sleeping with our elbows tucked into the body (social media are nicknaming it the T-rex sleeping position) can actually cause long-lasting nerve damage.

But side sleeping is still one of the best sleeping positions for our body — so we're sharing the three ways you can avoid 'T-rex arms' for better, safer sleep.

Key takeaways:

- The 'T-rex position' refers to side sleepers with their elbows bent into their chest, so their hands are resting near their face.

- This strains the nerves in the arm, which can cause damage and numbness.

- To avoid this, use a body pillow and don't rest your head on your arm.

What is the T-Rex sleeping position?

The position referred to as the ‘T-Rex’ sleeping position means both arms are bent at the elbow in a sharp angle, making the hands come up to rest near the face. Sometimes, the wrists are then also bent, tucking the hands in towards the chest.

For many, this is a natural sleeping position, and one that we find comforting. It’s also associated with neurodivergent sleepers as a way to self-regulate and feel safe at night.

However, doctors are now revealing the potential damage it can cause.

How can this sleep position damage our nerves?

“When you sleep with your arms bent and tucked in, you can press on the nerves in your elbows or wrists,” Dr. Raj Dasgupta, a sleep medicine specialist told HuffPost.

“This can slow blood flow and make your arms feel numb or tingly. If you do it often, it can also strain your shoulders and make them stiff or sore.”

Lorna Kahn, an Advanced Practice Clinician and Certified Hand Therapist, explains on the Washington University School of Medicine website that this is because of your ulnar nerve.

“Your ulnar nerve controls sensation to your small and ring fingers. It wraps around the inside of your elbow. When you flex your elbow for sustained periods of time, it takes on tremendous strain,” she says.

How to sleep on your side safely

For many, this news comes as a surprise, especially when side sleeping is considered 'healthy'. But don’t panic, because you can still sleep comfortably (and safely) on your side. Here’s how:

Try using a body pillow

A body pillow is designed to run alongside your body as a way to support your upper legs and arms and reduce strain, particularly in your spine. This helps to keep you aligned. However, they can also work to prevent you from sleeping in the T-rex position.

By hugging a body pillow at night, you avoid scrunching your arms up around your chest. Instead, you lay your arms underneath and over the top of the pillow, outstretched.

This should ensure you stay comfortable throughout the night while avoiding any nerve compression.

Don’t rest your head on your arm

Kahn says you should “Consider your head like a bowling ball; don’t put it on your hand or forearm!”

And it’s true. Our heads are a surprisingly heavy weight, with the average adult head weighing between 10 and 11lbs. Resting it on our arms throughout the night can result in compression to the nerves. Cue waking up with tingly or numb hands.

If this only happens on the odd occasion, it’s unlikely to do much damage. But regular compression every night can lead to problems over time.

Ensure you're using a quality pillow with a high loft so you don't feel the need to support yourself with your arm. Check out our guide to the best pillows for side sleepers that we've tested — there you’ll be able to find the ideal pick for you.

Don’t keep your elbows at a 90 degree angle

Most importantly, avoid tucking your elbows into your body at a 90 degree angle. A slight bend is fine (no one is expecting you to lie with dead straight arms all night), but a full bend is where your nerves can begin to strain.

Side sleeping itself is a very healthy sleeping position — often considered the best sleeping position. So don’t feel as if you need to change this, but ensure you’re aware of how you’re positioning your arms before you fall asleep.

You can even find mattresses for side sleepers that are specifically designed to cradle your shoulders and hips enough to avoid pressure build up.

As someone who sleeps next to a snorer, I know first hand that the problem only gets worse in Winter (lying awake next to the droning sound of snoring is not fun). But why?

“Snoring tends to get worse in winter because cold, dry air and indoor heating dry out and irritate the throat and nasal passages, narrowing the airways,” Dr William Lu, medical director at Dreem Health, explained to us.

“Seasonal colds, sinus congestion and allergies can also make nasal breathing difficult, and this can cause more mouth breathing, which, in turn, increases snoring.”

So how can you stop? Aside from ensuring you're sleeping on the best mattress for your body and the best pillow for your sleep position, these eight products can help.

If you're looking for a quick, cheap and easy solution, then nasal strips and sprays can be effective. But longer-term investments are often better at addressing the problem — like investing in a good pillow that keeps your head supported, or a quality mouth guard (especially if you experience sleep apnea).

What do hamburgers, spaghetti and pizza all have in common? Well, besides from being the most popular dishes in America, they all share a key ingredient.

And this ingredient is also a staple in a lots of other meals, from soups to salads, thanks to its flavor and nutritional value. While the average American consumes around 31bs of this healthy, versatile food a year, it could also be wrecking your sleep.

We're talking about tomatoes.

Yes, it turns out this delicious fruit isn't actually the best pre-bedtime snack on the menu, which is a shame as it features in a lot of dinnertime menus.

So, we've spoken to Dr. Edmond Hakimi, D.O a Medial Director at Wellbridge Treatment and Research Center to discuss how tomatoes can interfere with sleep, how to enjoy their nutritional benefits while keeping sleep intact and what you can eat closer to bedtime instead.

Why do tomatoes have a negative effect on sleep?

While Dr Hakimi highlights the nutritional value of tomatoes, he does stress that tomatoes can disturb sleep if eaten too close to your bedtime.

"Tomatoes can both be disturbing and helpful to sleep, making the time we eat them important for some people," the health expert tells us.

"Tomatoes can disturb sleep because of their acidity, which can trigger acid reflux or heartburn when lying down."

He also explains that tomatoes contain tyramine, an amino acid that increases the brain's release of the stimulant norepinephrine. "This may boost alertness and awareness, which can be undesirable if it is too close to bedtime," he warns.

Do tomatoes have any nutritional content that may help sleep?

However, it isn't all bad news if you love a BLT in the evening, as Dr Hakimi does point out that tomatoes do contain properties that may aid sleep.

"Tomatoes contain melatonin and the antioxidant lycopene," says the medical director. "Both of which have been linked to improved sleep quality and increased duration of sleep."

When should you eat tomatoes in the day to avoid any sleep disruption?

So, if tomatoes are full of nutritional goodness, including sleepy hormone melatonin, then how can we enjoy this fruit without it disturbing our sleep?

"To avoid any possible disruptions in sleep," Dr Hakimi advises, "I recommend eating tomatoes earlier in the day and to avoid consuming them or other heavy tomato-based meals within 2-3 hours of going to bed, which allows for plenty of time to digest the tomato and prevent ant discomfort during sleep."

3 digestible snacks to eat as pre-bedtime snacks

1. Ripe bananas

Bananas are the ultimate pre-bedtime snack, especially if you experience acid reflux at night as they aid digestion.

Bananas are also tryptophan-containing foods, and tryptophan (an essential amino acid) has been proven to improve sleep duration and make it easier to fall asleep. It also contains magnesium, which can improve sleep time.

2. Yogurt, cheese or milk

The National Health Service (NHS) reccomend eating yogurt or cheese (no, cheese doesn't give you nightmares) or drinking milk in the evening, due to their high calcium content.

Calcium can help reduce stress, and it's recommended to drink a warm glass of milk to promote sleep, be it traditional milk or soya.

3. Oatmeal

While oatmeal is traditionally seen as a breakfast food, the NHS says it's also a great evening meal to promote sleep.

This is especially true if you work late and don't have time to whip up a meal and want to avoid reaching for sugary snacks instead.

According to the NHS, oatmeal is rich in calcium, magnesium and potassium, all of which can aid sleep.