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

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

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

The 30-second test explained

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

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

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

How to perform the 30-second pillow test

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

Why my pillow failed the 30-second test

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

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

Why unsupportive pillows need replacing

A sagging or unsupportive pillow compromises your spinal alignment.

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

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

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

Other signs your pillow needs replacing

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

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

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

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

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

What to look for in a new pillow

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

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

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

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

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

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

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

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

Check your pillow tonight

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

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

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

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

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

Apple Watch 12 improves sleep tracking features

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

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

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

Sleep tracking has moved beyond bulky wearables

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

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

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

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

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

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

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

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

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

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

The Philips SmartSleep and Wake-Up Light graces a spot in our best sunrise alarm clock guide, which is filled with wake-up lights we've tested ourselves during the darkest mornings. And the SmartSleep is not the only tested-and-approved sunrise alarm clock on sale this Labor Day.

So with dark mornings nearly upon us, I've trawled today's Labor Day sleep and mattress sales for deals on the sunrise alarms we love. I've also gathered some deals on light therapy lamps, so you can brighten your entire day, as well as your morning.

Labor Day mattress sales 2026: 3 sunrise alarm deals

Labor Day mattress sales 2026: light therapy lamp deals

While a sunrise alarm's main task is to gently wake you up by gradually increasing your room's brightness, a light therapy lamp delivers intense brightness (typically 10,000 lux) to treat Seasonal affective Disorder (SAD) and regulate your circadian rhythm during the day.

Here are a couple of light therapy deals if you think a light therapy lamp is a better fit for you...

For that reason, the Oura Ring 5 has earned its place as the best sleep tracker we've tested. However, it's a pricey piece of tech that isn't discounted in today's Labor Day sales — so I've set my sights on the Oura Ring 4 instead. Now from just $244.30 at Oura, this smart ring is nearly as good as its upgrade, at a fraction of the cost.

It's not the only sleep gadget worth checking out in the Labor Day sleep and mattress sales, and I've rounded up my favorite smart ring deals below. And as the season change can cause negative shifts in sleep health, now's a great time to get a handle on your rest.

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

This year's best mattresses balance comfort and support, and the ComfortNext Lux does just that. Like most picks in our best smart mattress guide, the ComfortNext Lux boasts adjustable firmness, with 100 different firmness levels to choose from.

We're in the process of reviewing this bed, but our lead tester has already reported that he's waking up "more refreshed and with less joint pain." Today's your last chance to shop the Labor Day mattress sales before prices go back up, so let's take a closer look at this deal...

Advanced comfort to side sleepers and couples...

The brand describes the ComfortNext Lux as possessing "superior" pressure relief, aiming to reduce build-up in key side sleeper pressure points: shoulders, hips and knees.

Its 100 adjustable firmness levels acknowledge that firmness is subjective, with some side sleepers needing firmer comfort than others. Plus, back and stomach sleepers should be pleased that the ComfortNext Lux is built to provide good lumbar support.

As for bed-sharing couples, the good news is that you can select your own firmness settings independent of the other side of the bed. This means that if your partner prefers a firmer bed while you like a softer mattress (or vice versa), you can choose your respective firmness levels and cancel the sleep divorce.

Looking for something a little cheaper?

Labor Day mattress sales 2026: More top deals at a glance

• Saatva Classic – best overall: From $1,049 (was $1,449) at Saatva
• Zinus Green Tea Memory Foam Mattress – dorm room savior: From $173 at Amazon
• Helix Midnight Luxe – best for side sleepers: From $1,119 (was $1,492) at Helix
• DreamCloud Classic – best value: From $429 (was $1,346) at DreamCloud
• Bear Elite Hybrid – best cooling: From $1,298 (was $1,998.80) with TOMS40 code at Bear
• Brooklyn Bedding Copperflex Pro – best value cooling: From $652 (was $932) at Brooklyn Bedding
• Tempur-Pedic Tempur Cloud and smart base – best bundle deal: From $1,718.40 (was $2,598) at Tempur-Pedic
• Avocado Green – best organic: From $1,279 (was $1,599) at Avocado
• Purple Plus - best for joint pain relief: From $1,280 (was $1,599) at Purple

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

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

The classic bedding mistake I made...

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

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

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

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

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

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

How I fixed it...

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

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

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

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

3 top-rated breathable bedding Labor Day deals

Synthetic materials to avoid...

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

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

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

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

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

What does the Oura lawsuit allege?

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

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

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

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

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

How accurate is the Oura Ring?

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

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

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

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

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

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

Is 79% accurate sleep tracking any good?

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

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

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

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

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

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

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

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

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

1. Comfort

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

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

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

2. All-day tracking

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

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

3. Accurate sleep trends (largely)

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

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

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

My sleep tracking favorites

“There are several changes that can happen to our lifestyle, weather and daylight hours as the weather gets cooler, all of which can impact our sleep,” chartered psychologist, neuroscientist and globally renowned sleep expert Dr. Lindsay Browning tells Tom’s Guide.

Here, Dr. Browning has shared five common sleep problems people experience from the onset of fall and beyond — including one that affects an estimated 410 million people globally — and her tips for how to manage them.

Plus, we’ve rounded up 5 products that can help combat these issues. And the great news is they’re all currently on offer in the Labor Day sleep and mattress sales, with up to 40% off.

• 7 best Labor Day mattress sales I'd shop this weekend — from $179

How can the onset of fall impact our sleep?

If you’ve experienced problems with your sleep from September onwards, you might be wondering what’s actually behind them.

“Light in particular is a powerful cue for our circadian rhythm and, with poorer weather and reduced exposure to daylight, this can contribute to some people feeling more sleepy or sluggish during the daytime, and for some people this is associated with lower mood and changes to their sleep,” explains Dr. Browning.

Lifestyle changes associated with the colder months can also impact your sleep at night, with the sleep expert explaining that “the increased stress, socialising and alcohol consumption during the festive period… can also negatively affect sleep.”

It’s not entirely bad news though, as Dr. Browning explains that “not everyone’s sleep is worse in the autumn and winter.” She points to research published in the scientific journal Nature, that includes studies showing people slept for slightly longer in autumn and winter months.

However, the psychologist adds: “If you are significantly struggling with your sleep or you notice persistent changes to your mood affecting your ability to function, please speak to your [doctor].”

5 common fall sleep problems

We spoke to Dr. Browning to find out what kind of sleep problems people can experience from September through December, particularly as fall begins, and why they can occur.

1. Reduced physical activity impacts sleep

As Dr. Browning points out, “regular physical activity is associated with better sleep,” but from fall onwards we may not do as much exercise, which can affect our sleep.

“With increasing poor weather of autumn and winter compared to the summer, people may be less inclined to go outside to exercise, and the reducing daylight hours may make it more difficult to stay active after work,” the sleep expert explains.

Several studies have shown the relationship between a lack of exercise and lower sleep quality. One study found that “‘poor’ sleep quality is associated with ‘insufficient’ physical activity,” while another study discovered that “a high percentage of people who reported low physical activity also reported poor sleep quality on the PSQI [Pittsburgh Sleep Quality Index].”

On the flip side, research has shown that exercise can have a variety of positive effects on sleep, from increasing melatonin production, to reducing stress (which can negatively impact sleep), improving sleep quality and duration and even contributing to the reduction of sleep disorders like sleep apnea and insomnia.

2. Seasonal Affective Disorder (SAD)

“Some people can experience a form of depression associated with the reduced light levels of autumn and winter called seasonal affective disorder (SAD). This can cause low mood and sleeping problems including insomnia or excessive sleeping,” Dr. Browning tells Tom’s Guide.

Other sleep issues SAD can cause include affecting the quality of your sleep, daytime tiredness and feeling groggy upon waking. Outside of sleep, symptoms may be anxiety, being less able to focus or think clearly, headaches, social withdrawal, and increased appetite and weight gain, per John Hopkins Medicine.

It's a condition that affects a huge number of people; a large-scale review of research into SAD found that 5% of people globally have the condition. While that statistic might not look large at first glance, the current global population is around 8.2 billion according to the US Census Bureau, which means that around 410 million people around the world are living with SAD.

If you are experiencing symptoms of SAD, Dr. Browning notes that you may “require support from your [doctor],” so it’s important to speak to a medical professional for advice.

3. Increased illness affects sleep

“Autumn and winter can be associated with an increase in colds and flu, both of which can impact sleep due to congestion, coughing or feeling unwell,” Dr. Browning explains.

According to John Hopkins Medicine, “colds, flus and other respiratory illnesses are often more common in colder months,” while research has shown how disruptive colds and flu can be on sleep.

One study performed a large survey of adults suffering with colds and flu in Brazil, France, Germany, Italy, Mexico, Poland, Russia, U.S. and found that the vast majority woke up “at least once at night due to their symptoms.”

So why exactly is sleeping with a cold so difficult? "When laying down, the mucus cannot drain in the same way it would when gravity is helping, leading to disturbed breathing or a cough caused by post-nasal drip,” Dr. Browning previously explained.

4. The clocks go back in fall

Although this issue technically won’t occur until later in the fall, it’s still worth being aware of how the clocks “falling back” on November 1 this year may affect your sleep.

Though this seasonal clock change means we get an extra hour of shut-eye, “some people may notice a slight change to their sleep,” says Dr. Browning.

Our bodies naturally operate on a 24-hour clock, known as our circadian rhythm, and even a one hour time change can disrupt that rhythm and cause dysregulation in the release of sleep hormones like melatonin and cortisol.

For example, you may notice that after the clocks fall back you have difficulty falling asleep or are waking up earlier, or that you’re experiencing nighttime awakenings.

But the sleep expert explains that any sleep problems caused by the clock change are generally “a temporary issue,” and according to The Sleep Foundation, effects of the clocks falling back on sleep typically ease over the subsequent days or weeks.

And there’s more good news; Dr. Browning explains “the reality is that the autumn clock change is less disruptive than the spring one, since this one is where people gain an additional hour in bed.”

5. Increased alcohol consumption

From Labor Day celebrations at the beginning of September, to Halloween parties, Thanksgiving and the arrival of the holiday season, there are plenty of opportunities to indulge in a little more alcohol than usual from fall through winter.

“As autumn turns into winter, the festive period arrives. This season is when many people find themselves drinking more alcohol than usual, and alcohol can fragment sleep,” Dr. Browning explains.

You may find that a few glasses of wine initially seems to help you drop off to sleep, but the sedative effect of alcohol belies how it actually impacts the quality of your rest.

Once the alcohol in your body is metabolized, you’ll likely find yourself waking up during the night as a result of the cortisol that’s released during this process. Plus, alcohol can reduce REM sleep both in the first half of your night’s sleep, or across the whole night, according to research.

Dr. Browning’s tips for minimizing these sleep problems

• Get early morning sunlight: “One of the best things you can do to combat any potential sleep disruption is to actively seek out natural daylight during the day. Get outside, particularly in the morning where possible, to help anchor your circadian rhythm and support daytime alertness and a healthy sleep at night.”

• Stick to consistent wake times: “Another thing you can do to help your sleep in the autumn and winter is to try to keep your wake time relatively consistent. Long lie-ins can reduce your opportunity for morning light exposure and can shift your sleep timing even later.”
• Stay active: “Try to keep physically active despite the poor weather. Although you may not be able to go out for a run due to poor weather or increased darkness, consider staying active in another way such as an indoor sport.”

The sleep tech that can help

If you find yourself experiencing any of the sleep problems above from September onwards, these products can help you get a good night’s rest — and even better, Labor Day sales are here, so they’re all currently discounted.

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

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

• Read more: Insomnia expert reveals 5 common fall sleep problems — plus the products to fix them

3 big feng shui problems that are behind your bad sleep

1. There's clutter everywhere

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

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

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

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

The fix

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

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

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

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

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

2. The doorway is blocked

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

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

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

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

The fix

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

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

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

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

3. There's a picture above the bed

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

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

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

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

The fix

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

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

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

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

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

More feng shui solutions for better sleep

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

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

Our favorite feng shui friendly bedroom storage solutions

For instance, the Soundcore Sleep A30 Earbuds, now $199.99 (was $229.99) at Amazon are considered the best sleep headphones on the market and use "adaptive snore-masking technology" to detect and cover snore sounds. If you're looking for cheaper sleep headphones, the MUSICOZY Sleep Headphones, now down from $19.99 to $16.99 at Amazon, are a great budget alternative.

But it's not just sleep headphone deals I'm highlighting below. I've also rounded up the most popular sound machines, speakers, and good old-fashioned earplugs that can help drown out the sounds of your roommate's snores. Most of these products are also discounted in this month's Labor Day mattress and sleep sales, so you can deal with your resident snorer without breaking the bank.

If you want to upgrade your sleep setup to make it cocoon-ready, the Leesa Studio Mattress, now $625 (was $895) in a queen at Leesa, is perfect for giving you that body-cradling memory foam feel you'll find in many of the best mattresses.

But if you're after something that'll both help you relax on gloomy nights and get you out of your den on dark fall mornings, try the Dreamegg Sunrise Alarm and Sleep Sound Machine for $48.59 (was $79.99) at Walmart.

Whatever sleep product you need to take on the chilly nights, you're sure to find it in this year's Labor Day mattress and sleep sales. That's why I've curated the nine best cozy sleep deals — from hotel-style pillows to the best comforters — to help you nestle into autumn on a budget.

Part of Brooklyn Bedding's 'affordable luxury' mattress range released in November 2024, the Copperflex Memory Foam Mattress is a premium feeling mattress without the premium price tag attached.

The Copperflex Memory Foam has features akin to the best mattresses we've tested this year, yet it's more affordable than most with a queen under $650 in the current Labor Day mattress sales.

Packed inside the Copperflex is copper-infused foam that is designed to draw heat away from the body. That, alongside quilt foam, comfort foam, transition foam and high-density support foam — who knew there were so many different types of foam.

In terms of feel, the mattress is medium-firm and can best be described as dense. When you sit on it, you're met with a solid but not hard feel beneath your bottom. Essentially you can tell it's foam, but it doesn't collapse beneath weight; instead it moulds to your body. The side and back sleeping members of our testing panel loved it most, though it's arguably supportive and firm enough for light front sleepers, too.

Objective temperature tests showed promise. But when put to the real test during a swelteringly hot summer, it didn't wow me when it came to temperature regulation, despite what we know about copper foam's cooling capabilities. Instead it felt warm and stuffy.

Especially hot sleepers would be better off shopping a bed with more advanced cooling tech like the Bear Elite Hybrid, Eight Sleep Pod, or even the Copperflex Pro Hybrid which has a more airy design and GlacioTex cooling cover.

Moving around on the foams takes a little effort, but the bed scores highly for motion isolation (those foams are great at dampening movement from your partner) and edge support is strong (good news if said partner pushes you right up to the edge of the bed or you need extra support to lifted yourself out of bed).

Value for money is where the Copperflex truly shines. It's built with quality materials without making your wallet weep, with free delivery and lifetime warranty included.

Read on for the more detailed lowdown on everything you need to know before you buy the Brooklyn Bedding Copperflex Memory Foam Mattress, and whether we think it's worthy of a spot in our guide to the best memory foam mattresses on the market...

Brooklyn Bedding Copperflex Memory Foam Mattress review: Price and trial

• The Copperflex is Brooklyn Bedding's value cooling mattress with a queen currently priced at $605
• Sales typically range between 20% to 25% but there's currently 30% off for Labor Day
• Lifetime warranty, free shipping, and 120-night trial included

As part of Brooklyn Bedding's 'Value Engineered' Copperflex range, value for money is where this mattress shines. The standard Copperflex Memory Foam is a good choice for budget-conscious shoppers who want a bed that feels far from budget quality.

Here's a break down of the current MSRP of each size of the Thermobalance LX Elite, plus the price you're like to pay...

• Twin MSRP: $599 (usually on sale for $449.25)
• Twin XL MSRP: $699(usually on sale for $524.25)
• Full MSRP: $799 (usually on sale for $599.25)
• Queen MSRP: $865 (usually on sale for $648.75)
• King MSRP: $1,265 (usually on sale for $948.75)
• Cal King MSRP: $1,265 (usually on sale for $948.75)

Brooklyn Bedding mattress sales run regularly and typically range between 20% and 25%. During major sale periods, like the current Labor Day deals, you'll see that discount rise to 30%. That brings a queen Copperflex down to the current price of $605.50.

You can, of course, get cheaper mattresses still, like the Siena Signature Mattress at $294. But you'd be hard pressed to find a cheaper one that feels half as luxurious as the Copperflex.

And if you have a little more cash to splash it's worth checking out the Pro version of the Copperflex. I honestly loved sleeping on my Brooklyn Bedding CopperFlex Pro Hybrid Mattress.

Limited lifetime warranty, a 120-night sleep trial, and free shipping are always included at Brooklyn Bedding. However, if you do decide it's not the bed for you within 120 nights, you will be subject to a $99 returns fee — not ideal, but not a deal breaker on whether you should buy.

Brooklyn Bedding Copperflex Memory Foam Mattress review: Design

• Crafted from six layers of foams with different densities
• Materials feel premium despite being entry-level mattress in Brooklyn Bedding Copperflex range
• Infused with copper filaments that are designed to absorb moisture

12" tall, the Copperflex Memory Foam is an average sized bed built comprised of six different layers of foam.

From the base up, there's 5" of high-density support foam adding durability and strength, then there's three layers dedicated to promoting proper spinal alignment while alleviating pressure points along your body. How do the foams do this? Put simply, they mould to your limbs without letting you sink in too deeply.

On top of that all-important support foam, there's the foam this mattress is named after: Brooklyn Bedding's signature Copperflex memory foam. This is infused with copper filaments that help conduct heat away from the body while you sleep, providing a cooler sleep surface.

These foam layers are all wrapped up in a navy and bronze patterned cotton cover with velvet side panels that really add a sense of luxury. While the bare mattress isn't as cool-to-touch and silky as the Pro Hybrid's GlacioTex cover, it does mean that your bedsheet stays put rather than popping off in the night (and, honestly, is there anything more infuriating than that?)

One thing it does lack from a design point of view is handles. The mattress gods recommend you rotate your mattress to boost its longevity and handles do actually make this chore a lot easier. They also make setting up your new mattress easier (more on that below).

In short, this is a well built memory foam mattress with foams for all sleep requirements, and it's $84 cheaper than our top memory foam mattress pick, the Nectar Premier Mattress at $949 for a queen.

Brooklyn Bedding Copperflex Memory Foam Mattress review: Comfort and support

• On the firmer side of medium-firm making it ideal for back sleepers
• Foams contour to your body rather than letting you sink in
• Dense foam layers can feel restrictive when shifting positions

Brooklyn Bedding places the Copperflex on the firmer side of medium-firm on the universal scale, and I'm inclined to agree. My fellow mattress testers and I agree the bed feels around an eight on the mattress firmness scale.

It's certainly not a a marshmallow-feeling foam bed, instead you feel rather buoyant when lying on it. In our objective tests, our 53lb weight sunk just 2" into the mattress surface, showing it is responsive and sturdy rather than ultra cushioning.

When I first sat on the Copperflex Memory Foam Mattress in 3Z's Factory in Arizona, I was surprised by the unique feel I was met with. It gives a strange sensation that can best be described as a 'flump'; you feel the bed absorb your force.

Though it's amply supportive in all sleep positions for my petite body, if I had to pick, I'd say back sleeping is most comfortable. As a combination sleeper, I like to flitter between positions yet I've found myself gravitating towards back sleeping on this mattress.

When on your back, you can feel the upper layers of foam contouring and lifting your lower spine, helping to limit pressure points. My partner, who is a weight bracket heavier than me (150lbs-200lbs) agrees back sleeping is most comfortable.

However, it's not so firm that average bodies to wake up with hip pain after a full night spent lying on your side; instead side sleepers will be well supported with their spine kept aligned and joints cradled by the foams. But strict front sleepers could benefit from an even firmer foam bed like the Plank Firm Mattress to ensure those hips don't dip or spine bend (that's when back pain comes in).

So, what's it like to move around on? As a foam bed, you do have to put some effort in to toss and turn on the Copperflex Memory Foam. That said, it won't offer the same memory foam 'hug' you will get from softer foam beds, like the Zinus Green Tea Memory Foam Mattress. And if ease of movement is a top priority for any combi sleepers out there, you'll likely prefer the springy feel of the Copperflex Pro Hybrid, where coils help cancel out the hug from the foam when you want to move in bed.

Pressure relief score: 4 out of 5

Brooklyn Bedding Copperflex Memory Foam Mattress review: Delivery and set up

• Easily manoeuvred and unboxed by two ladies
• Minimal off-gassing
• No visual flaws after leaving the box

I recruited my sister to help me set up the Brooklyn Bedding Copperflex when it arrived in a box at my doorstep.

Sure, the box looked slightly worn after a transatlantic trip, but there was no notable damage. Inside, the vacuum-packed mattress was untouched. Removing the box and fighting off the plastic wrapping was reasonably light work with an extra pair of hands.

Most impressively, my sister and I got through the unboxing without butting heads. The hardest part of the whole set up was actually removing the beast that is the 15" Brooklyn Bedding Thermobalance Elite Mattress I had tested previously from my bed and manoeuvring it into the spare room.

Released from the vacuum-seal, the Copperflex Memory Foam Mattress gradually expanded. Though it took longer than hybrid mattresses I've tested to fully expand (the multiple foam layers are slower to rise than spring layers), it looked fleshed out to a useable size after around 10 minutes.

To give it its best shot, I made sure not to sleep on the mattress until the recommended 24 hour period for the foam to fully decompress and achieve its intended thickness had passed.

In the meantime, I scanned the bed for any defects and I'm pleased to report the Copperflex was immaculate - not a loose thread or tear in sight.

What's more, that off-gassing odour you expect from a mattress-in-a-box was minimal. In fact, it was far less recognisable compared to the factory smell I observed from the GlacioTex cover of the CopperFlex Pro Hybrid Mattress upon unboxing.

Delivery and setup score: 4.5 out of 5

Brooklyn Bedding Copperflex Memory Foam Mattress review: Performance

• Dense foams effectively absorb movement, making it a good choice for restless couples
• Temperature control could be improved, but it did what it could in adverse weather conditions
• Edge support is exceptional — you can lay right up to the ridges without tumbling off

As well as sleeping on the Brooklyn Bedding Copperflex (both with my partner and solo) for four weeks at home, I've carried out objective tests mimicking our sleep lab testing methodology. My fellow mattress testers and I also spent time with the Copperflex at 3Z Brands' mattress factory and studio back in Fall.

Through objective and subjective trials, I've assessed the mattress in three key areas: Motion isolation (can you feel someone moving next to you through the night?), temperature control (does the mattress hold on to heat or help dissipate it?), and edge support (how well does the perimeter of the bed stand up when you sit / lay right up to the edge?).

Here's everything you should know about sleeping on the Copperflex Memory Foam...

Motion isolation

For co-sleepers, motion isolation is a key performance indicator when choosing a mattress. It determines how well a bed stops movement from one side (i.e. one sleeper tossing and turning or disruptively getting into bed) travelling over and waking the other sleeper.

To gather objective motion data in line with our mattress reviews, I performed a series of drop tests. I placed a wine glass on the left-hand side of the mattress and dropped a weight from 24" above the bed surface on the right-hand side. This mimics someone getting into bed.

I dropped the weight five times consecutively 30" away from the wine glass. The glass stayed put for the first two drops with the weight bouncing a little before settling into the foam.

It did topple over on the third drop. However, I think this fall was more due to the fact it had shifted towards a ridge in the bed surface, rather than being a sign of poor motion isolation my subjective test observations were strong.

To asses motion isolation in a real life setting, I've slept on the Copperflex with my restless partner. Sleeping in the heat has been near-impossible for him and he's been very irritable during the nights, so this was a real test for the Copperflex Memory Foam.

Despite a handful of occasions over my four week testing period where I've been too hot to sleep, too, I haven't woken up solely due to his movements, indicating the bed is does a great job of preventing one partner's movements disrupting the other.

Although there are a few causes for concern in these tests (that wine glass topple), I'm confident recommending the Copperflex Memory Foam as a solid choice for couples. It offers some of the best motion isolation compared to other beds I've tested (especially springy hybrids); temperature regulation is the bigger problem.

Motion isolation score: 4 out of 5

Temperature control

Temperature regulation refers to how well a mattress helps manage heat build up to prevent your bed from being stuffy at night. I rate the CopperFlex Pro Hybrid as one of the best cooling mattresses of the year, but how does its memory foam counterpart perform? Not so well.

Caveat: I've slept on the Copperflex Memory Foam during one of the hottest heatwaves on record in the UK, so it was really put through its paces. Still, I think there's cooler beds out there.

The copper filaments in the Copperflex Memory Foam Mattress may be there to, supposedly, help conduct heat away from your body. But, honestly, I'm sceptical over their power alone. I think these foams work better in the Pro Hybrid version of the Copperflex as they are aided by GlacioTex cover and an airy coil layer.

With my bedroom temperature sitting around 80 F during several nights of my testing period, there have been around three nights where I have had to abandon my Copperflex Memory Foam (and bedside Aecooley fan) and go to sleep on the couch in my much-cooler lounge. On cooler nights with temperatures in the low 70s (still above the optimal temperature for sleeping), I've slept soundly on the Copperflex.

Credit where credit is due, I'm sceptical that any foam beds could have delivered cool sleep during the stiflingly hot conditions we've had. They are mattresses, not miracle workers. So I'll be reverting back to my trusty Bear Elite Hybrid mattress with Celliant (the pinnacle of cooling beds without smart tech) for the rest of this scorching summer.

Temperature control: 2 out of 5

Edge support

Strong edge support is necessary if you a) have reduced mobility and a solid surface to push off from when getting out of bed, or b) share a bed with a mattress-hogger who pushes you right up to the perimeter during the night.

I'm embarrassed to admit, I am apparently one of those aforementioned bed-huggers, so I've got my partner to chime in here. He says he's felt well supported on the Copperflex even when left with a fraction of it to sleep on. He hasn't toppled out of bed (yet), indicating the bed offers maximum sleep area and reliably sturdy edges.

To objectively test edge support, I placed a 53lb weight midway across and 3” in from the foot and sides of the mattress. As soon as I placed the weight down it felt well supported (I’ve previously wriggle the weight around for it to find a balanced spot and it can often fall off after a minute or two (close your ears, health and safety).

Yet on the Copperflex, it’s stayed put at the foot of the bed for a solid 10 minutes while I’ve recorded these notes. It started to topple a little earlier at the sides but it still sat comfortably when placed a mere 3” from the mattress edge.

The weight compressed just 2.5" into the mattress surface at the foot of the bed and 3" at the sides. This is an average indentation for a medium to firm foam bed, but actually knocks thee Nectar Premier Mattress, which we rate as the best memory foam online, out the park. The same weight sunk over 4" on the edges of the Nectar.

The Copperflex's edges recovered quickly when the weight was removed and felt more supportive than most beds when I sat on the sides. I was well elevated and didn't feel myself sliding off at all.

Edge support: 5 out of 5

Brooklyn Bedding Copperflex Memory Foam Mattress: Customer reviews

• Reviews are overwhelmingly positive, with an average of 4.5 stars from 700+ reviews
• Loved by a range of sleep types
• The RV model in particular get a lot of praise

The Brooklyn Bedding Copperflex Memory Foam Mattress garners positive reviews (4.5 stars on average) from back, stomach and side sleepers. Many even praise it for alleviating back pain as it is "so supportive" with "no pressure point discomfort," according to a recent side-and-stomach-sleeping reviewer.

Another customer, a co-sleeper in the 25 to 34 age bracket, describes it as "the perfect amount of squishy and still structured." Honestly, I couldn't find a better description myself. Worry not, elders, another Brooklyn Bedding customer bought the Copperflex for their 90-year-old mother, who is now sleeping the best she has in a long time.

The RV model is also popular judging by reviews. "This mattress has made taking the RV out so much more enjoyable," says one user — and pooches are said to love it, too.

Should you buy the Brooklyn Bedding Copperflex Memory Foam Mattress?

Buy the Brooklyn Bedding Copperflex Memory Foam Mattress if...

✅ You sleep on your back: On the firmer side of medium-firm, the Copperflex is exceptionally comfortable when laying on your back, keeping your hips and spine aligned.

✅ You need strong edges: The Copperflex doesn't collapse under pressure. Excelling in edge support tests, I'm confident recommending it to people with reduced mobility (and it's just 12" tall, so you needn't clamber up on to it.)

✅ You're looking for sheer value: At $648 for a queen size now, and built with quality materials, the Copperflex offers outstanding value for money.

Don't buy the Brooklyn Bedding Copperflex Memory Foam Mattress if...

❌ You sleep hot: Copper filaments alone are not enough to keep hot sleepers cool through the night. I found myself unable to sleep during a heatwave on this bed.

❌ You're a light weight side sleeper: This is a dense bed that can feel too firm if you like to sink into your sleep surface, cradled by cloud-like foams. If this is you, the Zinus Memory Foam Mattress will be a better pick.

❌ You weigh more then 230lbs: Equally, as a medium-firm mattress, it won't be quite firm enough for heavier bodies, especially those who sleep on their front or back. In this case, check out the super-firm Plank Firm Mattress.

Is the Brooklyn Bedding Copperflex Memory Foam Mattress worth it?

When you consider the Copperflex's overall quality in line with its price point, there's no denying that it's exceptional value.

It's built with materials that feel much more luxury than you'd expect for a bed in its price bracket. For reference, the Nectar Premier Memory Foam Mattress, rated top in our memory foam rankings, sells for $999 for a queen. Despite being softer, there's not a huge difference between the Nectar and Copperflex yet the former is $350 cheaper.

Although it didn't keep us as cool as other beds, it put up a good fight in extremely hot conditions and excelled in our other performance tests, shown strong motion isolation, a great balance of support and pressure relief, and stronger-than-most edges.

The Copperflex is an especially worthy investment for back sleepers who like a dense feeling bed. Equally, co-sleepers (parents or couples) and victims of bed-huggers are in safe hands — it quells motion and the edges hold up well.

You can get cheaper memory foam beds (think Siena Signature), as well as more luxury feeling ones (think DreamCloud Luxe Memory Foam), but the Copperflex Memory Foam hits the sweet spot between affordability and quality.

You get a lot for your money at Brooklyn Bedding and the Copperflex range is where that value for money peaks. As the entry model, the standard Copperflex Memory Foam is the ideal investment for combi or back sleepers looking for a medium-firm bed at a very reasonable price.

The Brooklyn Bedding Copperflex Memory Foam Mattress pairs well with...

Sleepal AI Lamp: Review in brief

The Sleepal AI Lamp is a subtly stylish contactless sleep tracker. It's also a sunrise alarm clock, white noise machine, bedside lamp, temperature tracker, and snore detector. So, it does a lot. My question is, can this innovative piece of sleep tech do it well?

After three weeks of testing the Sleepal AI Lamp, I've found it delivers an all-round solid package. It's comparable to some of the best sleep trackers we've tested when it comes to detecting sleep duration, positioning, snoring and regularity. Some of the finer sleep stage details aren't quite perfect but for a sleep overview, it's both accurate and convenient. And you never have to charge it.

It's not just your sleep the AI Lamp detects. With temperature, sound and light tracking, the Sleepal can help you pinpoint environmental factors that might be ruining your rest.

As a sunrise alarm clock, the Sleepal AI Lamp is excellent. It lacks the variety of light shows that you'll get from a dedicated sunrise lamp but its warming glow is natural and, combined with the gentle alarms, gives you a comfortable start to the day.

At $399 from Sleepal, the AI Lamp is a pricey bit of sleep tech. However, if you want a variety of sleep-friendly features tucked in one neat package, you're unlikely to get a better deal. But if you're after dedicated health tracking and don't mind a wearable, try the Oura Ring 5 or Muse S Athena.

Sleepal AI Lamp: Price

The Sleepal AI Lamp is $399 from Sleepal. Each purchase comes with a free month of Sleepal AI+, a premium AI service which includes a more detailed sleep report, AI coaching and more wind-down content. After the first month, Sleepal AI+ is $5.99 per month (or $69.99 for a year.)

Sleepal also ships around the world and, as of writing, orders outside the US include the necessary power adapter. (I can confirm mine came with a UK outlet.)

For a contactless sleep tracker, $399 is on the pricey side. The Withings Sleep Mat is just $199.95 from Withings, although it lacks the sunrise and wind-down features of the Sleepal. But even the Hatch Sleep Clock, a sunrise alarm clock and sleep tracker, is cheaper at $249.99 from Hatch.

Sleepal does pack a lot into the lamp, however, which I'll get into below. And the price is comparable to many wearable trackers, like the Oura RIng 5 (from $399 at Oura) or the Apple Watch 11 (from $399 at Apple.)

And while you can pay for a subscription, you don't actually need it to use the Sleepal. The basic tracking is all free to access.

Sleepal also offers a 30-day money back guarantee and a 1-year warranty. This is on the low side for sleep tech but not unusual from a startup.

Sleepal AI Lamp: Design

Slim and stark white, the Sleepal AI looks like a stylish bit of smart tech. The modern design has a touch of IKEA to it and I mean that as a compliment — it won't stand out on the nightstand as anything other than a lamp.

At the base is a flat, protruding area, where the control button sits. The lamp itself rises at the back, like a short tube. (The whole thing measures 8.3 x 4.6 x 12.6 in.)

The sunrise light is found in this main tube, with the sleep tracking tech located in the head.

Sleepal AI Lamp: Features

One of the big features of the Sleepal Lamp is its sunrise light. This is located in the bulk of the lamp design and, like all the best sunrise alarm clocks, it gradually fills the room with light in the time before you wake up.

Alongside light you can add sound to wake you up, as a one-two kickstart for your circadian rhythm. I opted for bird song at a mid-level volume and found it woke me up efficiently. But you can play around with sounds and volumes.

You can also experiment with wake up windows. This means the alarm will start when your body is most primed to wake up (during a lighter sleep stage), to help you avoid the groggy feeling of sleep inertia. Or, if you need to be out of bed by a strict time, you can set that as well.

Overall, I found these features effective. During my testing phase I found myself gradually roused by the lamp, rather than shocked awake by my phone alarm. It's just a more pleasant way to start the day.

And you can flip the whole set up around. Sleepal also offers wind-down routines. These are sounds and lights that gradually dim as you climb into bed. Again, you can set a hard off time, or simply allow the lamp to detect when you're asleep and switch off.

I found this feature less beneficial but that's a personal preference — I don't like feeling that I'm counting down to sleep. But I can see why others would find it soothing and it's expands the functionality of the lamp.

Sleepal AI Lamp: Sleep tracking

The Sleepal Lamp uses a 60GHz mmWave radar, a high-frequency sensor, to detect your chest breathing pattern. This forms the bulk of its sleep tracking tech, primarily its sleep stage detection.

This data is then fed into the AI, which has been trained on "2,000+ nights of clinical polysomnography (PSG) from leading hospitals", according to Sleepal.

In addition, the Sleepal can track sound (snoring) and body position (movement and restlessness), which helps feed your daily sleep analysis.

I've compared the data captured by the Sleepal Lamp to other trackers (Withings and Oura.) Overall, the results are decent. The Sleepal is excellent at capturing when I've fall asleep and when I've woken up in the morning. It also doesn't confuse 'reading in bed' with 'sleeping', a problem I've had with many trackers (including wearables.)

My biggest issue is deep sleep tracking. There have been a few nights when Sleepal has captured significantly more deep sleep than my Oura Ring. Based on my energy levels the next morning and my recollection of the night, I'm inclined to go with Oura's interpretation.

But there are a few other tracking features I'd like to draw attention to. These aren't strictly sleep tracking but they help build the overall picture of your night's rest: temperature, humidity, sound and lux (light.)

With these, you can compare how outside elements are disrupting your sleep. For example, some night I've matched a sudden noise to a brief wake up. I can also see how the hot summer lead to some disrupted nights. So if you're struggling to find the cause behind your 3 a.m. wake ups, these features can help.

Based on this, I recommend the Sleepal AI to anyone interested in learning more about their sleep, without wanting to dive into the finer details of each stage. It's a great overview of your sleep schedule and disruptors, even if it's not quite nailed the fine details.

Sleep tracking: 3.5 out of 5

Sleepal AI Lamp: Performance

I used the Sleepal AI Lamp for three weeks to determine just how well it performs as a sleep tracker and sunrise alarm clock. Here are the things worth knowing.

Set up

Setting up the Sleepal AI Lamp is incredibly easy. Plug it in, scan the QR code that appears on the display, download the app, and place it in the correct position.

Positioning is the hardest part. You have to swivel the head just right to get it aimed at your chest, which takes a minute or two (the app guides you).

But the tall design cuts down on one positioning frustration. Contactless trackers often need to sit above the mattress, to ensure they're detecting you and not your bed. My Hatch Sleep Clock and most smartphone sleep trackers needs to balance on several thick books to peek over my mattress. The Sleepal is already at the right height.

And as a contactless tracker, the Sleepal AI is always plugged in. So there's no need to charge.

Set up: 4.5 out of 5

App

The app has two key functions: accessing your tracking and setting up your alarms.

Overall, I found the design clean and easy to use. As it's only used as a sleep tracker, you don't have to wade through a ton of data. I'm testing the FitBit Air right now and even after a week, finding my sleep results still doesn't come naturally.

I also appreciate the 'Trend' tab. Here you can see your data for the month and it's at-a-glance readable. If, say, you've noticed a bout of fatigue, the trends function can help you quickly identify if your sleep has been going downhill.

It's also on the app that you can access the AI features. These expand if you pay for premium and are helpful if you want an in-depth analysis of your sleep, using data collected from your tracker. I've found the AI offers useful advice but if you're experiencing long-term sleep deprivation, I recommend the personalized advice of a healthcare professional.

App score: 4.5 out of 5

Sleepal AI Lamp: User reviews

There are limited reviews for the Sleepal AI Lamp so far. And as most reviews come from beta testers and influencers, there's not much real-world experience. However, the positive reviews so far typically focus on the accuracy of the sleep tracking and the convenience of the design.

I'll be keeping a close eye on feedback as the Sleepal AI Lamp rolls out to a wider market.

Sleepal AI Lamp: Should you buy?

Buy the Sleepal AI Lamp if...

✅ You want easy, convenient sleep tracking: Once the Sleepal AI Lamp has been set up, all you need to do is fall asleep. You don't have to turn it on, put it on, or remember to charge it. It's a low effort way to learn about your sleep.

✅ You dislike wearables: Even the subtlest wearable isn't as convenient as no wearable at all. If you're tired of watches, rings and headbands, the Sleepal is the more comfortable choice.

✅ You want a sleep tracker that does more: It's not just about sleep tracking. The sunrise alarm clock and wind-down routines are just as appealing as the tracking function, as is the environmental monitoring.

Don't buy the Sleepal AI Lamp if...

❌ You want sleep tracking on a budget: At $399, the Sleepal AI Lamp is not cheap. The Withings Sleep Mat is a more affordable contactless tracker and if you don't mind wearables, the FitBit Air is cheaper again.

❌ You have limited space on your nightstand: While the Sleepal doesn't take up space on your wrist, it does need valuable real estate on what might be an already crowded nightstand.

❌ You want detail and accuracy for every moment of sleep: I won't say the Sleepal isn't an accurate sleep tracker but I don't think it nails the finer details. When it comes to sleep tracking, nothing has impressed me as much as the Muse S Athena.

Sleepal AI Lamp: Alternatives

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

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

3-step routine for better sleep

1. Set a consistent wake time

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

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

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

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

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

2. Write down 3 things from your day before bed

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

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

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

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

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

3. Get sunlight first thing

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

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

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

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

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

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

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

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

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

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

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

When to speak to a doctor about your sleep?

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

Known as the brand behind some of the best mattresses on the marker, Helix also offers a luxurious line-up of pillows. Helix's pillow collection includes a variety of designs, with the Down and Feather pillow (down to $79 from $98 at Helix) being the only instalment to feature feathers or down fibers. But can the Helix Down and Feather earn a coveted spot in our 2026 best pillow guide?

I had high expectations for this Helix pillow, as we awarded glowing reviews to both the Helix Talalay Latex Pillow and the Helix Cooling Memory Foam Pillow. However, instead of relying on latex foam and memory foam for support and comfort, the Helix Down and Feather Pillow relies on a mixture of supportive feathers and cushioning white down. Its dual-core design aims to maintain the pillow's plumped-up shape and prevent over-sinkage for optimal alignment.

I slept on a standard-sized Helix Down & Feather Pillow for three months (for reference, our pillow testing methodology dictates that a two-week testing period is sufficient), and I can say that it's the closest I've got to sleeping on a five-star hotel pillow.

As a side and back sleeper, I find that the Down and Feather Pillow provides comfort to both sleep positions. The softness of the white-down outer core adds plush, contouring sinkage, but its supportive inner chamber of feathers adds support and loft for side sleepers. Hot sleepers will also appreciate the breathable mixture of cotton and natural fill, but stomach sleepers will need something with a lower loft to prevent strain.

The Down and Feather Pillow is the cheapest of Helix's collection, and you pretty much always find a standard on sale for $79. However, we have seen it as low as $72.03 during bigger mattress deals events and federal holidays such as the forthcoming Labor Day mattress and bedding sales.

Helix Down & Feather Pillow: Price & deals

• The Down and Feather Pillow is the cheapest of Helix's pillow line
• A standard size is $79 in the regular 20% off sale, but can be up to 27% off
• Benefits include a 30-night sleep trial, free shipping, and a 1-year warranty

Helix has eight instalments in its pillow collection, and the Helix Down and Feather Pillow is the cheapest, typically costing $79 in a standard size. That said, the twin-pack Helix Dream Pillow Set contains two pillows and is typically $120, meaning that each pillow is $60.

Still, a regular sale price of $79 is actually the below the average cost of down pillow from a luxury sleep brand. For example, the Avocado Down Pillow is from $101 in a standard size at Avocado Green, while a standard-sized Goose Down Pillow is $277 at PlushBeds.

As for benefits, the trial and warranty Helix offers for its pillows is pretty decent. A 30-night trial provides enough time to know if a pillow is right for you, especially considering that PlushBeds do not offer a trial on any of their pillows. However, PlushBeds do offer a longer warranty of two years compared to Helix's one-year pillow warranty.

Avocado Green also offers a one-year warranty on their Down Pillow, but goes the extra mile by throwing in a 100-night trial (for reference, a 100 nights is the standard mattress trial length), a rarity for pillows.

In terms of discounts, pillows are typically 20% off in the Helix mattress sales. This means that the regular price of a standard size goes from $98.75 (at MSRP) down to $79. Meanwhile, a king size is regularly $95 ($118.75).

However, during major sale events and federal holidays such as the Black Friday mattress sales and the Labor Day mattress sales, we often see Helix pillows at 25% off, taking a standard size to $74. During the 25% off Helix Memorial Day sale, we also offered an exclusive 27% discount code that took a standard size Down and Feather Pillow down to $72.03.

Helix Down & Feather Pillow: Design & materials

• Supportive inner chamber is made of 95% feathers and 5% down fibers
• Outer core is made from white down, and the cover is 100% cotton cambric
• According to Helix, the pillow is certified by Responsible Down Standard

Helix boasts that the Down and Feather Pillow has a " supportive inner chamber" design. If you're wondering what an "inner chamber" is, it's basically an inner core that holds a denser, firmer fill for more support. In this case, the inner chamber is made from 5% down and 95% feathers, with the latter providing supportive and even filling.

The two outer cores that surround the inner chamber are made from white down for soft, fluffy cushioning. The fill power of the white down is 550, a fill power used for good breathability and gentle cushioning.

Encasing these three layers of down and feather is a 100% cotton cambric cover with a 230 thread count, common for crisp hotel-style bedding. The cover features German Piping, a reinforced double stitched edge for stronger seams.

As for whether the down and feather is cruelty free or not, Helix claims that it is.

"Our Down & Feather Pillow is certified by Responsible Down Standard," reads the brand's FAQ page. "This ensures the humane treatment of the ducks and geese our filling is sourced from."

A Responsible Down Standard certification means no inhumane practices such as fore feeding and live plucking is involved in the production of the Helix Down and Feather Pillow. While the certification aims to "mitigate risks of down and
feathers coming from animals that have been subjected to unnecessary harm", this product is definitely not suitable for vegans.

Helix Down & Feather Pillow: Performance

I slept on the Helix Down and Feather Pillow in a standard size for three months and conducted a series of objective and subjective tests, as per our pillow testing methodology, to assess its overall performance.

Setup

The Down and Feather Pillow arrived in a reusable plastic bag, with a clear, zippered design and a ropy handle. The pillow is shipped in its original shape rather than compressed, so it's just a matter of taking the pillow out of the bag. As the pillow comes ready to use, set up requires minimal effort.

As for packaging, it's pretty sustainable as it consists solely of a reusable storage bag. There was also very little off-gassing, as the pillow's materials don't contain any synthetic materials such as memory foam.

Score: 5 out of 5

Comfort and support

Before testing the Down and Feather Pillow, I'd always tested foam pillows, such as the Birch Organic Pillow and the Simba Hybrid Pillow. These pillows were packed with shredded foam that added easily-adjusted comfort and softness, but the foam filling did have a tendency to clump and spread unevenly — and this clumping could sometimes leave me waking up with neck pain.

However, from the first night of using the Helix Down and Feather Pillow, I was waking up feeling ache and pain free. Three months down the line, and the pillow has still retained its plump shape, delivering ample support.

I credit its shape retention to its inner chamber of 95% feathers, which is designed to provide a denser core and more even fill distribution than 100% down pillows and down-alternative pillows. Meanwhile, the white down outer core provides the soft, cushioning feel of luxury hotel bedding.

The down and feather blend provides a balance of support and cushioning that's perfect for back and side sleeping. As a side and back sleeper, I need something to accommodate both positions, and I found that the Down and Feather Pillow does just that.

Its pillow loft is high enough to support my neck when I'm side sleeping, but its fill is soft and malleable enough to create a medium loft for back sleeping. However, stomach sleepers may need something with a lower loft, such as the Helix Talalay Latex Pillow.

To objectively test the Helix Down and Feather Pillow's comfort and support , I placed a 10lb weight (roughly equivalent to an adult head) on the center of the pillow.

I waited for five minutes and once removed, the pillow's surface began to slowly rise within the first 10 seconds. However, it didn't regain its original shape even five minutes after we removed the weight (for reference, we've tested some pillows that spring back into shape in 10 seconds), but I should point out that the indentation wasn't that deep to begin with.

Overall, the Down and Feather Pillow balances soft cushioning and dense support rather well, but if you need a firm pillow with a quick response rate, try out the Saatva Latex Pillow.

Score: 4.5 out of 5

Temperature control

While the Helix Down and Feather Pillow isn't a specialist cooling model such as the Helix Cooling Memory Foam Pillow, it has all the ingredients for a pillow that handles temperature regulation exceptionally well.

Both down fibers and feather are naturally breathable as they create airflow paths, while the 100% cotton cambric cover is lightweight, airy, and moisture-wicking for a cooler sleep.

I slept on this pillow throughout the summer months, and that includes during excruciating heatwaves in a bedroom with no AC, and I never once spent the night searching for the cool side of the pillow or felt like the pillow was retaining heat. Overall, most people (including hot sleepers) should feel comfortable using this pillow.

Score: 4 out of 5

Helix Down & Feather Pillow: Durability & care

You should aim to replace your pillow every one to two years, but we test pillows for durability as some models don't even reach the one-year mark without succumbing to wear and tear.

Here's what we thought of the Helix Down and Feather Pillow in terms of durability, quality, and maintenance...

Build quality

The Helix Down and Feather Pillow comes with a one-year warranty, which is pretty reasonable when you consider that the average lifespan of a pillow is around one to two years. That said, good-quality feather and down pillows can last up to three to five years, so I'm a tad disappointed that the warranty doesn't last a little longer. In comparison, Tempur-Pedic offer a five-year warranty with their pillows.

We also usually assess quality and durability by looking at customer reviews, with Helix customers awarding the Down and Feather Pillow an overall score of 3.6 out of 5 stars (from over 300 user ratings).

I should point out that 54% of online reviewers awarded a 4 or 5 star rating to the pillow, praising how it seems "made to last" and "worth the money". Happy customers also love how the pillow provides a balance of comfort and support and a medium height for combination sleepers.

However, critics focus on the feel, with some believing it is too soft and others believing its much firmer than down pillows should be. Some side sleepers also feel that there could be more fill and a higher loft.

In my opinion, the Down and Feather Pillow has retained its shape really after three months of regular use. I also feel the build quality (no feathers found on my bed so far) is high and that if a five-star hotel, and I definitely believe it's worth the $79 it goes for.

Score: 4 out of 5

Care and maintenance

As the cotton cover isn't removable, we reccomend using a pillowcase or pillow encasement to protect the pillow from spills and yellow stains.

Spot clean-only and dry clean-only pillows can be super annoying and high maintenance to clean, but the Helix Down and Feather Pillow is fortunately machine-washable and dryer-friendly. The label permits a machine wash in cold water with mild detergent and a tumble dry on a low heat setting. Overall, you're looking at an easy clean.

Score: 4 out of 5

Should you buy the Helix Down & Feather Pillow?

If you're looking for a luxury hotel-style pillow under $100 no matter when you buy, then the Helix Down and Feather Pillow should be your top choice. Its loft is deal for side and back sleepers, but plenty of stomach-sleeping and combination-sleeping customers have praised its soft, cushioning feel, too.

If you need a lower loft or prefer a firm or responsive pillow, the Helix Down and Feather Pillow may be too soft and plump for you. However, the gentle contouring and durable core does provide plenty of comfort and support, with its evenly-distributed feel providing plenty of pressure relief and relieving neck pain.

It also provides a refreshing headrest thanks to its naturally breathable, moisture-wicking materials, making it suitable enough for hot sleepers and anyone linving in a warmer climate.

At $79, it's an upper-mid-range to luxury spend, but it's a lot cheaper than other premium down and feather pillows from major sleep brands, with some competitors costing over $300. Regular deals and holiday discounts keep the price under $80 for a standard size, and the one-year warranty and 30-night sleep trial are decent benefits.

Overall, the Helix and Feather Pillow is an excellent choice if you want a soft, cradling feather and down pillow for side, back, and combo sleeping. It's also a worthwhile investment if you want a pillow that retains its shape and requires minimal fluffing.

Buy the Helix Down & Feather Pillow if...

✅ You want a luxury hotel-style pillow: The mixture of down and feathers for medium support and gentle cushioning paired with the crisp, cotton cover replicates the pillows found at five-star suites.

✅ You're a hot sleeper: Both down fibers and feathers are naturally breathable, while the cotton cover is airy and moisture-wicking.

✅ You want an easy clean: The pillow is both machine-washable and dryer-friendly.

Don't buy the Helix Down & Feather Pillow if...

❌ You want a firm pillow: While the inner chamber provides a good amount of support, it's still a soft pillow that won't suit side sleepers who need a firm headrest.

❌ You want a low loft: If you're a stomach sleeper who needs a flatter pillow to prevent neck strain, the Helix Down and Feather Pillow may be too high for you.

Helix Down & Feather Pillow: Alternatives

Adding a sleep tracker to a Hatch sunrise alarm clock is, in my opinion, an excellent idea. It takes the sleep-friendly tech of the best sunrise alarm clocks and adds the data to see the benefits at play. All without needing a watch, ring, or headband. I was eager to get my hands on it.

But can the reality of the Hatch Sleep Clock live up to the promise? I've been taking it for a spin — placing it delicately on my nightstand, in other words — to see we should throw away the wearables.

What is the Hatch Sleep Clock?

The Hatch Sleep Clock is a sunrise alarm clock and sleep tracker, rolled up in one neat package. (It's also a white noise machine, making it a true triple threat.)

As a white noise machine and sunrise alarm clock, the Hatch Sleep Clock will gradually ease you into sleep and gently waking you up in the morning.

As a sleep tracker, the Sleep Clock observes your rest throughout the night. It then delivers insight into your sleep cycle and routine.

And it does all this from a position on your nightstand. No wearable required.

How does the Hatch Sleep Clock work?

As a sunrise alarm clock, the Hatch Sleep Clock isn't exactly breaking new ground. At least, nothing that hasn't already been covered by the Hatch Restore 3. It slowly floods the room with light to naturally trigger your circadian response and wake you up. I'll dive into all that later.

The sleep tracking is the real story of the Hatch Sleep Clock. Contactless trackers are driving the next generation of sleep tech, offering a way to observe your sleep without the intrusion of a health wearable.

While wearables typically use a combination of metrics to measure sleep, the Hatch Sleep Clock relies on "ultra-low-power radio signals" to observe movement. From this, it determines which sleep stage you're in.

At the end of the the night it collates this data into an attractive chart — honestly, it's a work of minimalist art — but no sleep score.

The more you use the Hatch Sleep Clock, the more it learns your sleep. Including how the Hatch fits into your routine. So if you sleep better on nights with gentle rainstorms or drift off faster when enjoying a podcast, it can let you know. Then it's up to you to adjust your routine.

A contactless device that tracks your sleep... Well, most of it

Through 'low power sensors', the Sleep Clock tracks your rest from your nightstand with what Hatch claims is 97% accuracy (based on a third-party study.)

Movement tracking is the kind of thing you find in free sleep tracking apps. The Sleep Clock costs $249. Needless to say, I was wary.

But even compared to my Oura Ring 5, the best sleep tracker we've tested, the Sleep Clock is pulling in good results. It's great at identifying when I've gotten in and out of bed, and it has the general outline of my sleep nailed. If you want an overview of your night, the Hatch will provide it.

There's one notable problem, however. While the Oura Ring detected just 56 minutes of deep sleep, the Hatch thought I managed over 2 hours. Based on my energy levels today, I'm inclined to trust the Oura.

It's still early days (early nights?) for the Hatch Sleep Clock, so I'll keep an eye on how my data compares. For now, I'll say it's good at the picture but struggles with the finer details.

Bookend your day with a stress-busting sunrise alarm clock

Of course, the Sleep Clock still offers Hatch's signature sunrise alarm clock. You set a wake up time and in the 30 minutes beforehand the Hatch gradually floods the room with light.

This sunrise mimicking effect is intended to kickstart your circadian cycle. (Light triggers the cortisol awakening response.) By the time your (gentle) alarm goes off, you should be primed to wake up.

It's summer, so my sunrise alarm clock is facing some stiff competition from the actual sun. But the Sleep Clock did as it promised, brightening in the half hour before my alarm was set to go off. I know, because I was already awake in my sunlit room.

Right now, it's the pre-bed programs that have caught my eye. The Hatch Restore 3 also offers a turn down service, featuring curated lights and sound.

I've only experienced a hotel turn down service once in my life and the Hatch can't quite compare — no chocolate on the pillow, for a start — but it's still pretty luxurious. My room was bathed in relaxing light while soothing sound emanated from my Hatch. For a brief moment, my bedroom was a spa.

Final thoughts so far

The Hatch Sleep Clock still delivers as a sunrise alarm clock and the turn down service made even my messy bedroom feel luxurious. But so far, none of this justifies paying the extra $80 to upgrade from the Restore 3.

So is the sleep tracking worth the extra? Based on my early testing, I'll say yes... with a but. For sleep tracking aficionados who want precise, in-depth data, you're better off sticking with your wearable.

If you want an overview of your sleep from a non-invasive tracker, the Sleep Clock is a smart pick. And while the upgrade from Restore 3 to Sleep Clock might seem like a price jump, $80 is on the cheap side for a decent sleep tracker.

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

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

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

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

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

Turns out, it's both.

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

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

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

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

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

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

1. Stops overthinking and quiets racing thoughts

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

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

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

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

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

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

2. Some shows are relaxing or just plain boring

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

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

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

3. TV becomes a sleep cue over time

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

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

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

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

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

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

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

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

1. Lowers sleep quality

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

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

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

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

2. Causes daytime fatigue and poor health

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

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

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

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

3. Makes it harder to fall asleep in bed

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

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

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

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

Falling asleep in front of the TV: How to stop

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

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

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

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

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

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

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

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

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

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

2. Find a new way to relax

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

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

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

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

3. Switch to audio only

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

People have been placing rosemary in a vase of water by their bedside, but does it do more than simply create a pleasant aroma? Can it end those restless nights?

A simple vase of rosemary in water

The main reason why people are placing rosemary in water by their bedside is for the plant’s aroma. Rosemary’s natural essential oils create a fresher, more pleasant atmosphere for resting.

And while people use lavender to help relax at bedtime — through diffusers, pillow mists, or direct application of essential oil to pulse points — this simple hack suggests placing rosemary directly in water is all you need.

According to an article published by Canadian-based Kevin Van Paassen, “The primary goal is to harness the distinct aroma released by the plant’s leaves. The water acts as a preservative, keeping the cut branches vibrant for several days and allowing a continuous release of fragrance.”

If you’re familiar with rosemary’s scent, you’ll know that it has a refreshing smell that’s woody, sharp and fresh, similar to eucalyptus, mint and lavender. Having rosemary in your bedroom can serve as a natural room fragrance, bringing a fresh aroma indoors and creating a more relaxing space for rest.

Does rosemary help you sleep?

But is there any science to support this theory? According to a report published in the National Library of Medicine, smelling rosemary and lavender decreases the stress hormone cortisol and lowers anxiety.

We have our own team of sleep experts at Tom’s Guide, so I asked Claire Davies, the Managing Editor of our Sleep team and a Certified Sleep Science Coach, for her thoughts.

She said: “There’s very little clinical evidence that rosemary can help you sleep better — lavender has more clinical data behind it. However, rosemary can have a relaxing effect, which might indirectly help some people with nighttime anxiety to sleep.”

So having a vase of rosemary in your bedroom could calm your mood and aid sleep, that is, unless you have an aversion to the scent!

More from Tom's Guide

• 9 indoor plants that will make your house smell nicer
• Here’s why people are burning rosemary in their homes this October — and it’s not just to get rid of pests
• This TikToker reckons bedroom plants can improve your sleep quality, but do the experts agree?

But, how do you decide on the right comforter when there are so many different options available in the market? It all comes down to finding something that suits your sleep needs and budget.

That's why we've curated a list of comforters that contain different fill powers, span different price tiers, and are made from a variety of materials. Read on to discover the best comforters we've tested, or head to our Labor Day mattress and bedding sales hub for the lowest prices from all our favorite brands.

The 3 best bed sheets we've tested

Also recommended

We're testing new comforters to see if they're good enough to make the final cut. While we haven't got round to fully testing the following comforters yet, we still recommend considering them based on their impressive specs and verified user reviews.

Budget comforters

Luxury organic comforters

How we select the best comforters

Our guide for the best comforters were based on our own at-home testing, plus extensive consumer report research and online reviews.

We rated things like material type, size and comfort for various sleeping positions. In addition, we looked at how practical it was to use and clean and its durability.

How to choose the best comforter for you

Not all comforters are made equal. When it comes to choosing one, consider whether you are looking for a comforter you can use all year-round, or one you can throw onto your bed during the chillier seasons. The biggest decision you'll need to make is whether you want a down or down alternative comforter - down comforters are harder to care for, which is something to keep in mind.

Material
Down comforters are made from duck or goose feathers and are known for their warmth and coziness. Goose down is fluffier than duck down, but both are good choices for providing warmth and sleep comfort. To ensure the down comforter you are buying uses ethically sourced materials, look for Responsible Down Standard certification.

Down alternative comforters are usually made from polyester-cotton blends and are much more affordable. Luxury down alternative materials include gel-fiber and the patented and breathable material PrimaLoft.

Fill power
Hot sleepers, when choosing the best comforter for you keep an eye on the fill power as the higher the number, the warmer your comforter will be. We'd recommend a light or all-season comforter. As a general rule, a fill power of 600 or higher is the best choice for winter use (and room temperatures below 60℉). Interestingly, a higher fill power doesn't mean a heavier comforter. You can also make a comforter feel warmer by adding a flannel cover.

Machine washability
For an easier laundry day, we’d suggest looking out for comforters that are machine washable. Some comforters are dry clean only though, and these are usually the more expensive down comforters. If you do score a machine washable comforter, keep in mind that it will take up a lot of space in your washer and dryer. We shake out and fluff our comforters mid-drying cycle to prevent clumping.

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

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

Key takeaways

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

The 2 factors that keep you awake

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

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

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

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

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

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

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

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

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

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

Gratitude journaling can help you stop overthinking the past

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

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

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

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

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

To-do lists stop you from worrying about the future

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

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

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

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

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

My hack to supercharge your pre-bed ritual

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

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

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

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

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

Sleep expert's tips for reducing anxiety before bed

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

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

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

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

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

Our fave products to help you sleep through the night

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

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

Key takeaways

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

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

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

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

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

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

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

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

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

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

What is the Auria Glow Lamp?

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

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

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

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

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

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

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

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

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

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

Night 1

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

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

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

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

Night 2

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

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

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

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

Night 3

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

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

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

Does the Auria Glow Lamp actually work?

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

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

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

3 top-rated products to boost melatonin for sleep

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

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

Key takeaways: At a glance

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

5 reasons why a mattress topper is a dorm room essential

1. Adds a germ barrier

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

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

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

2. Softens hard beds

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

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

3. Controls temperature

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

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

4. Adds support

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

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

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

5. Protects the mattress

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

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

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

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

3 steps to choosing the right mattress topper

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

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

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

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

2. Make sure it has foam

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

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

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

3. Look for cooling materials

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

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

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

3 top-rated mattress topper deals

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

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

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

Key takeaways

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

My sleep before using the Oura Ring 5

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

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

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

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

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

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

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

1. It keeps me moving

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

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

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

Plus, the Oura starts tracking my movement as soon as I roll out of bed, which means it motivates me to take morning outdoor walk. And that morning dose of vitamin D, according to studies, actually helps to regulate my circadian rhythm to sleep better at night.

2. It helps me set the right bedtime

There's been many times were I believed that going to bed at 11 p.m. and setting my alarm for 6.05 a.m. guaranteed me at least 7 hours of sleep. Surely adding an extra 5 minutes to my wake-up time would account for the time it takes to fall asleep?

However, I was way off base. Not only does the Oura Ring's sleep tracking tell me that it can take me up to 18 minutes to fall asleep (which is by no means a bad thing; the Oura app tells me that the ideal sleep latency should be around 15-20 minutes), but I also have to factor in nighttime awakenings.

For example, on a night where I managed to rack up 7 hours and 3 minutes of sleep, I went to bed at 11.18 p.m., and set my alarm for 6:45 a.m — and leaving room for 7 hours and 27 minutes in bed (instead of just 7 hours and 0 minutes) paid off.

My 6-minute sleep onset latency that night, added to any nightline awakenings I had, took my total time awake to 27 minutes. Having the Oura Ring, which tells me how long it takes me to fall asleep and how long I wake up for at night, helped me set a bedtime that took into account for any obstacles that could take me away from my seven-hour goal.

In addition, it also sends me bedtime notifications (I don't set these reminders, the app sets a notification time that's in line with my body clock and encourages sleep consistency), which nudge me to start my nighttime routine so I'm ready for bed at the right time.

3. It helps me pinpoint any sleep issues

The Oura Ring doesn't just show me the number of hours I slept and a sleep score, it also breaks down my night, shows me the areas I need to work on, and offers me guidance on how I can improve my sleep.

For example, on nights where nighttime awakenings affected my sleep score, it suggested that stress and tension could be to blame for my restlessness and advised me to reduce stress and tension with proper hydration and dynamic stretching, among other stress-relieving activities.

The Oura Ring's counterlife as a health and fitness tracker also means it can tell you how your health patterns are affecting your sleep. Recently, I got a low amount of REM sleep, and the Oura Ring app (which also functions as a period tracker) informed me that this could be due to the fact that I was in the second half of my menstrual cycle, which increases the need for restorative sleep but also naturally reduces REM sleep.

3 other Oura Ring 5 sleep features to check out

1. Unguided session

Considered to be one of the hidden Oura Ring 5 features (I confess it is very difficult to find in the app), the Unguided Session offers you the chance to try some meditation and mindfulness sessions to improve sleep. To access this feature go to the home (Today) page, scroll down to Timeline, and scroll across the Add a tag section until you find Unguided session.

When you begin a session, the Oura Ring 5's sensors activate on a continuous cycle, and then when the session ends, it provides insights from that session so you can see the health benefits (such as higher HRV) of meditation.

The session can last as long as you like, anywhere from one minute to an hour. You can also choose from a menu of soothing "soundscapes" to help you unwind. This feature is excellent for nighttime routines, as mindfulness meditation has been reported to improve sleep quality and reduce daytime fatigue.

2. Body Clock and Chronotype

The Body Clock and Chronotype features your optimal sleep window, based on your sleep chronotype (when you're at your most active and alert) and pits it against your current sleep patterns. From this information, you can gain understanding of how your biological clock likes to function and how to improve your sleep schedule and habits.

This feature is hidden, as it isn't available from the get-go. Instead, unlocking this feature requires you to consistently wear your Our Ring to bed to gain 30 long sleep periods (in the same time zone) during a 90 day period. As I've recently travelled (and haven't owned the Oura Ring for 90 days), so this feature isn't available to me yet. But stay tuned...

3. Sleep stories and mediations

Bedtime stories for adults are now a popular sleep hack, with popular meditation apps such as Calm and Headspace offering a library of cozy, relaxing tales for you to fall asleep to. Luckily, Oura has its own selection of sleep stories, with calming titles such as "A Walk to the Cottage" and "Rockabye Railway".

There's also a library of guided sleep meditation, if you need more help than the above Unguided session offers. These guided mediations gently coach you through body scans and breathwork for sleep.

More top-rated sleep trackers to improve your rest

For 30 days I added functional mushrooms to my sleep routine. Sipping on lion's mane in the morning (to improve clarity) and reishi in the evening (to reduce stress) I was hoping to supercharge my sleep-wake cycle. I recorded the results with a sleep diary, which I cross referenced against my Withings Sleep Analyzer sleep tracker.

Soon I was skipping the 3 a.m. wake ups and starting the day feeling ready to go. But were the adaptogens to thank? Or were changes to my routine the real secret behind better sleep. I asked Laura Perez, Registered Dietician and Clinical Nutrition Lead at Simple Online Pharmacy, what to make of the results.

Key takeaways

• Adaptogens and nootropics are herbal supplements, taken to reduce stress, boost focus and improve sleep.
• Early clinical studies show positive benefits from some adaptogens and there's plenty of anecdotal evidence.
• I used reishi and lion's mane, two types of adaptogenic fungi, for 30 days and felt some benefits — but these might be attributed to positive routine changes.

What are adaptogens and nootropics — and how can they help you sleep?

Adaptogens and nootropics are natural supplements derived from herbs, plants or mushrooms. Broadly, adaptogens are recommended to fight stress, while nootropics are used to improve cognitive function.

Adaptogens are said to respond and adapt to imbalances in the body to restore you to homeostasis. Popular adaptogens include ashwaghanda and reishi, while lion's mane and cordyceps are common nootropics. (Nootropics are sometimes classed as a form of adaptogen.)

Widely used in parts of East and South Asia, there's a wealth of anecdotal support for adaptogens. And scientific trials have shown some benefits to adaptogens although Perez notes that; “Human studies remain small and the results are mixed.”

“The honest answer is that you may be noticing a genuine benefit,” says Perez, “but the evidence is not yet strong enough to say confidently that reishi improves sleep or lion’s mane boosts brain power.”

Adaptogens and nootropics are available in various forms, from capsules to powders to tinctures. However, they're aren't regulated by the FDA and Perez warns you should always check what you’re getting.

“Products can vary considerably in their dose, concentration and the part of the mushroom used, so choose a reputable supplement company that has undergone independent quality testing.”

Reishi mushrooms for sleep

The first of my supplements is reishi (also known as Ganoderma lucidum or lingzhi).

Reishi has a long medicinal history and is intended to reduce stress and enhance sleep. A 2024 review did find sleep-aiding benefits to using reishi, as did a study from the same year.

However, Perez notes that much of the research has been conducted in animals or laboratories and more real-world evidence is needed.

Lion's mane for focus and clarity

Lion's mane, or Hericium erinaceus, is a nootropic intended to make you more alert and focused. Essentially, a brain booster.

Perez notes that while lion's mane is often associated with alertness, it's not going to wake you up like caffeine. However, she agrees there's promising evidence that lion's mane can improve your mental energy.

“Some small studies have reported possible benefits for memory, processing speed, mood or stress, particularly in older adults or people experiencing cognitive decline,” she says.

She does note, however, that other trials have found “no significant overall improvement in cognition.”

What happened when I used adaptogens to help me sleep better and wake up with more energy for a month?

I tested the Love Mush AM:PM Bundle for a 30-day period from March 1st to March 30th. I consumed 1ml of reishi extract in the evening and 1ml of lion’s mane in the morning.

First things first: do they taste like mushrooms? No. There’s no flavor at all, actually. At the start of my testing period I added the extract to water with trepidation. By the end of the month, I was mixing reishi hot chocolates and lion’s mane matchas.

My sleep scores stayed even

For the month of testing, my Withings Sleep Analyzer awarded me an overall score of 80... the exact same score I got the month before.

Don't get me wrong, I'm still happy with an 80. That indicates consistent, decent quality sleep. And there's a big caveat — I was horribly ill on March 5th, resulting in one of my lowest sleep scores ever (47). There’s nothing the mushrooms could have done in this situation and it dragged my average down.

However, even without my terrible 47, my sleep score wouldn't have jumped noticeably, So while there's a small improvement, nothing that couldn't be chalked up to natural fluctuations.

Reishi didn’t beat 3 a.m. wake ups — but my sleep interruptions went down

Stress is a major cause of disrupted sleep as it causes cortisol levels to spike, increasing alertness and leaving you prone to late night wake ups. It’s a problem I’ve dealt with on and off for years and during periods of high stress, my sleep takes a downturn.

“Reishi is often marketed as an ‘adaptogen’ that helps the body manage stress," says Perez and while she notes that further research is needed, current evidence is promising.

My own data (both my sleep score and subjective notes) support reishi's calming properties. At the start of March, I experienced several disrupted nights in a row. By the end of the month, I was sleeping through. (I didn't record any significant changes in outside stressors.)

When I stopped using the supplements in April, my sleep tracker recorded an uptick in interruptions. But nothing outside the realm of ordinary late night wake ups.

I felt calm and relaxed before bed

After sipping slowly on whatever drink I’d mixed my reishi supplement into, I generally felt ready to drop off. Was this thanks to the mushroom? Was reishi targeting the stress in my body to relieve anxiety before bed?

Perhaps, but there might be another benefit at play.

“Taking a supplement as part of a calming bedtime routine may signal to your brain that the day is ending,” explains Perez. This helps create your sleep-wake cycle to stay regulated, so you can drop off quicker.

My reishi ritual became a reliable part of my routine during my 30 day testing period. Pouring my drink, measuring my dropper full, mixing it in… it was like a low-effort version of a Japanese tea ceremony.

"Expecting it to help could also affect how relaxed you feel. A placebo response is not imaginary, but it does not prove the mushroom itself caused the improvement,” explains Perez.

I was more refreshed in the morning

If reishi gets you snoozing, lion’s mane is meant to wake you up. This nootropic is said to improve focus and cognitive function, like a kickstart for your brain.

Anecdotally, I was impressed. During the 30 day period I recorded how alert I felt each morning after consuming my lion’s mane drink. Instead of ‘groggy’, ‘half-awake’ or ‘uurrgghhh’, I typically felt ready to go.

And no, I didn’t start using lion’s mane alongside a burgeoning interest in espresso. Mostly, I mixed it into my regular cup of English breakfast tea.

Again, however, there might be another explanation at play. My testing period coincided with lighter mornings, meaning by the time I finished my drink I was enjoying the awakening effect of sunlight.

Plus, because I was making sure I got my lion's mane, I was hydrating every morning. This has been linked to improved cognition.

“Lion’s mane is not a stimulant like caffeine, so it should not produce an immediate surge in energy or alertness," explains Perez. "Claims that it will instantly sharpen the brain or transform productivity go beyond what current research supports.”

What happened after I stopped using adaptogens?

I had a 30-day supply of reishi and lion’s mane. Once my trial came to an end, I stopped using any adaptogens to see what happened to my sleep score.

Overall, there was little change. I slept slightly worse in April than I did in March (and that’s without the red mark of a sub-60 score) but it was still within my average range (a 78 overall). Also, as noted, I saw a slight uptick in sleep interruptions — but not enough to cause concern.

In terms of alertness, the brighter mornings have helped me wake up feeling fresher. But I recorded more drowsy mornings after I ditched the lion's mane.

Verdict: Can mushroom adaptogens help you sleep better?

Reishi didn’t stop my 3 a.m. wake ups and lion’s mane didn’t supercharge my brain. However, I’ll add myself to the long list of adaptogen's anecdotal beneficiaries.

During the 30 day testing period I felt well rested and alert. On the nights I used reishi before bed I went to sleep feeling calm, while my brain woke up faster on my lion’s mane mornings.

But this positive impact might be attributed to other healthy habits I picked up along the way; a ritual wind-down in the evening, hydrating in the morning, and getting sunlight first thing.

“My overall view is cautiously open-minded,” says Perez. “If you enjoy taking them, notice a benefit and know they are safe for you, there may be no reason to stop.”

“However, [adaptogens] shouldn’t replace the fundamentals with stronger evidence behind them, including sufficient sleep, regular meals, physical activity, daylight exposure and sensible caffeine intake.”

While Perez says adaptogens can be beneficial, she recommends being careful with use.

“Natural does not automatically mean risk-free," says Perez. "Reishi may increase bleeding risk and interact with blood-thinning or immunosuppressant medicines. Anyone taking regular medication, living with a health condition, pregnant or breastfeeding should always speak to a pharmacist or healthcare professional first."

Our favorite tech to help you destress before bed

Enter the rise of the TikTok sleep hack. Social media is cluttered with foods and drinks said to be as sleep-inducing as a tranquilizer dart. And as someone who loves a shortcut and often gets snack-y before bed, I'm the perfect target for a TikTok sleep trend.

Armed with my Withings ScanWatch 2 and seven popular sleep recipes, I spent a week experimenting with everything from lettuce water to bedtime brownies.

I also asked Laura Perez, Registered Dietician and Clinical Nutrition Lead at Simple Online Pharmacy, to weigh in on the supposed benefits. Did any of them work? The proof is in my sleep scores...

I tested the internet’s favorite bedtime snacks and drinks — here’s what they did for my sleep

Night one: Baby carrots

Carrots are a healthy choice for an evening snack, but for TikTok scientists it's all about the carotenoids.

These pigments, responsible for the distinctive orange of carrots, is turned into vitamin A in your body. This helps regulate your circadian rhythm, which keeps the sleep-wake cycle running smoothly.

"They also contain fibre, which can help keep you satisfied overnight," adds Perez. "And they’re unlikely to cause the blood sugar spikes that some sugary snacks can."

How to prepare baby carrots

This viral trend insists on seven baby carrots before bed. Not five, not six. Precisely seven. However, a bit of research shows that baby carrots are typically just regular carrots, shaved down and rounded.

With this in mind, I opted for the equivalent amount of regular carrot. I scrubbed them and sliced them into sticks, for easy snacking, and kept the nutrient-rich skin on.

About an hour before bed, I tucked into my snack.

Verdict: Did baby carrots improve my sleep?

• Sleep score: 66

My Withings sleep tracker awarded my a score of 66 for this night. That's slightly below average for me, but my scores often dip on a Saturday, when I'm more likely to let my routine slip.

"There’s no strong evidence that carrots themselves make people sleepy," says Perez, "but choosing a light, balanced snack before bed may be more comfortable than eating something very rich or heavy late in the evening."

My carrot sticks were enjoyable but not moreish, so I went to bed feeling comfortable rather than full.

Verdict: Not the sleep bullet TikTok suggested but a nutritious alternative to a pre-bed cookie.

Night two: Kiwis

“Kiwis are probably one of the better-supported foods when it comes to sleep," explains Perez. "Some small-scale studies have suggested they may help improve sleep quality."

Research from 2023 concluded that eating two kiwifruits one hour before bed over the course of four weeks could improve sleep and recovery time.

"[This is] possibly because they naturally contain antioxidants and serotonin, which are involved in regulating the sleep-wake cycle," says Perez.

How to prepare kiwis for sleep

Simple version: eat two kiwis.

But I thought I'd have some fun with it, and turned to JessHallCooks on TikTok.

1. Use a sharp knife to slice the kiwis into rounds, roughly half a centimeter thick (you can peel the kiwis first, or tub them in kitchen towel to remove some of the skin).
2. Melt three to four squares of dark chocolate (dark chocolate is rich in magnesium).
3. Pat the kiwi slices dry and dip into the melted chocolate.
4. Sprinkle with sea salt and leave to set in the fridge (roughly 30 minutes).

Verdict: Did kiwis improve my sleep?

• Sleep score: 79

First of all, this is delicious.

However, two kiwis dipped in chocolate left me feeling bloated before bed. I did however, manage to score 79. So maybe kiwis do have some benefits, if I can get a good score even with an uncomfortably full stomach.

In the interest of fairness, and because I'd bought six kiwis, I tried it again a week later. This time, I missed out the chocolate (and the skin). A much lighter snack, I went to bed more comfortable and my sleep score rocketed up to 91.

"I wouldn’t describe them as a miracle cure, but they’re certainly a nutritious fruit," explains Perez. "There’s no harm in including them as part of a balanced diet if you enjoy them.”

Verdict: Delicious and possibly dream-inducing

Night three: Banana peel tea

Perez notes that bananas are a good source of vitamin B6, potassium and magnesium, which are important to muscle and nerve function. She adds that magnesium and vitamin B6 have also been linked to sleep regulation.

That explains the bananas. But why are we boiling the peels?

According to DebyUrsell, boiling delivers three times the dose of magnesium, supercharging the sleep powers. Banana peels also contain tryptophan, an amino acid used by the body to make serotonin and melatonin.

How to prepare banana peel tea

There are many, many different recipes for making banana peel tea online. I chose one by SacredLotus, as it has over 3 million views and 50,000+ likes. That many people can't be wrong, right?

1. Peel a ripe banana and chop the peel. Put the banana aside.
2. Place the banana peel in a pan of boiling water and leave to simmer for 10-15 minutes.
3. Strain the banana water into a mug and enjoy.

Verdict: Did banana peel tea improve my sleep?

• Sleep score: 72

At first, I was pleasantly surprised. Sweet, subtle and easy to sip on. For all my skepticism, this seemed like it was going to be a success.

Halfway through, things changed. It became cloying and musty. Even worse, bits of banana had slipped through the strainer, giving the drink unwanted texture.

I went to bed bloated and trying not to gag every time I remembered the taste.

My sleep score was an okay 72 but with some caveats. First, I was bone tired after two days in the office and would have expected to sleep better (I scored 88 the week before.)

Second, I got out of bed twice. Why? My banana tea was followed by two glasses of water, to get the taste out of my mouth. I woke up needing the toilet.

"There isn’t good-quality evidence that boiling banana peels into a drink will improve sleep," says Perez. "Incorporating foods like pumpkin seeds, almonds and leafy green vegetables into your diet daily will likely be more effective than going to the effort of boiling banana skins!"