When it's time to sleep, I like to create the coziest atmosphere. That means a warm room, plenty of layers and dim lights. A closed window is a must. But since October hit, I've noticed instead of snuggling up to sleep, I'm tossing and turning in a room that feels stuffy.

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

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

The 2-second task that will help you sleep better

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

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

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

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

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

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

1. Reduces CO2 build-up

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

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

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

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

2. Lowers the temperature before bed

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

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

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

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

3. Helps get rid of allergens and mold

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

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

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

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

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

I've been tracking my sleep with the Oura Ring 5, now from $399 at Amazon, for four months and I have to say that it's the best sleep tracker of 2026. The ‘most accurate Oura Ring yet’, according to Oura, using the Ring 5 has even helped me chip away at my mega sleep debt.

However, the Oura Ring 5 shares a lot of similarities with its predecessor, the Oura Ring 4, which is now as low as $254.48 at Amazon. Before the launch of the 5, the 4 was our top-rated sleep tracker — but does the upgraded Oura Ring 5 deliver more accurate metrics? And is it worth the extra expense?

If you're looking to buy an Oura Ring to track your sleep in this month's mattress and sleep sales, or you're a proud owner of an Oura Ring 4 and debating whether to switch, I’m diving into the key differences between the Oura Ring 4 vs Oura Ring 5. For price, design and sleep tracking, I’ll help you decide if it’s worth the upgrade.

Price

Ever since the Oura Ring 5 dropped in May, I've been waiting for this premium sleep tracker to go on sale. However, from the Labor Day sleep sales through to two Prime Day sleep sales, I've yet to see an Oura Ring 5 price slash.

That means you're looking at spending either $399 (for Black or Silver finishes) or $499 luxurious finishes like Gold or Rose Gold. It's a high price tag, although I think it's worth it for the accurate sleep tracking and suite of features.

However, I'm not ruling out an Oura RIng 5 price drop in the upcoming Black Friday mattress and sleep deals (or the Cyber Monday mattress and sleep deals, for that matter).

Meanwhile, the Oura Ring 4 is usually discounted at Amazon, albeit a little haphazardly, depending on size and finish. Currently, the cheapest model is a size 15 Stealth finish at $254.48 at Amazon. The highest price you'll pay is a $399 MSRP for a Gold in certain sizes. And while I can't guarantee a Black Friday price drop, based on past sales it seems likely.

To access Oura's sleep tracking, you will need to become a member for $5.99 a month, regardless of whether you choose a 4th or 5th generation.

Oura Ring 4 vs Oura Ring 5 sleep tracking

Okay, so you're probably wondering whether the price difference boils down to better sleep tracking. After all, Oura has called the 5th generation "the most accurate Oura Ring yet". But let's unpack what that term means, especially in terms of sleep data.

The Oura Ring 5 uses different sensor technology to the Oura Ring 4. In short, it uses fewer sensors but the ones it has are higher quality and work better across different skin tones. The result? 12% more accurate overnight HRV than the Oura Ring 4.

HRV offers a clear window into how deeply your body is recovering from stress, giving you a largely accurate and consistent reading of your body's baseline resilience.

Along with the change in sensor tech, the upgraded physical design of the Oura Ring 5 aids its sleep tracking quality. The Oura Ring 4's interior surface (the part that touches your finger) has a smoother, flat surface, but the Oura Ring has small "bumps". These gently raised areas allow the sensors to make better contact with your skin, resulting in more accurate sleep tracking.

The Oura Ring 5 also has better battery life, lasting 6 to 9 days on a single charge (compared to the Oura Ring 4's 5 to 8 days). While this doesn't directly affect sleep tracking, it does mean the Oura Ring 5 is less likely to run out of juice while you're sleeping.

However, there are plenty of sleep-tracking similarities that show that the Oura Ring 4 is still worth investing in (or sticking with). For example, both models provide the same top-notch sleep metrics, including sleep stages (such as REM sleep and deep sleep), sleep latency) and a sleep score.

And the app displaying these sleep metrics is also the same for both generations. Plus, any software updates bring new features and metrics roll out to both the Oura Ring 4 and 5.

Design and comfort

In terms of aesthetics, the Oura Ring 5 and 4 share the same core finishes: Silver, Stealth, and Gold. However, both have their own exclusive finishes, like the Deep Rose of the Oura Ring 5 and the ceramic Cloud White of the 4 (although don't be surprised if ceramic options roll out for the 5).

According to Oura, the Oura Ring 5 is "40 percent smaller than Oura Ring 4" and has a "more elevated, comfortable design". In other words, the Oura Ring 5 is sleeker, lighter, and thinner, for less bulkiness and extra sleep comfort.

As someone who hates wearing an Apple Watch to bed due to its heaviness, I can confidently say that the Oura Ring 5 has a barely-there feel that shouldn't cause any comfort issues for most wearers. The 4 should also be relatively comfortable overnight, but without the 'barely there' feel of the 5.

Oura Ring 4 vs Oura Ring 5: Which sleep tracker should you buy?

Choose the Oura Ring 4 if...

✅ You want to save money: Not only is the Oura Ring 4 cheaper at MSRP than the Oura Ring 5, but it's also frequently subject to discounts, especially at Amazon.

✅ You already have an Oura Ring 4: If you're the owner of an Oura Ring 4, you aren't missing out on a lot of sleep-tracking features. So if your Ring 4 is working fine, stick with it — you can upgrade when the 6 comes along.

✅ You don't want to drill into the details of your sleep: The Oura Ring 5 promises better, more accurate sleep tracking but if all you want is an overview, save your money and opt for the 4. Plus, both have access to the same app, features, and software updates.

Upgrade to an Oura Ring 5 if...

✅ You want the most accurate data: While the Oura Ring 4 and 5 have the same sleep metrics and app features, the 5 has a different sensor technology and design that results in more accurate tracking.

✅ You want a smaller, slimmer design: The Oura Ring 5 is 40% smaller than its predecessor. It's lighter and less bulky build makes it more comfortable to wear overnight.

✅ You want a longer battery life: Both models boast impressively long lifespans on a single charge, but the Oura Ring 5's week-long battery life has the Oura Ring 4 beat by a couple of days.

As someone who goes through periods of experiencing them frequently, I know how frustrating it is to keep waking up at 3 a.m. and not know why. It feels as though while everyone else is sound asleep, you’re staring at the clock or the ceiling, wondering how you’re going to get through another day in a fog of exhaustion.

“Waking up during the night is normal,” reassures Dr. Chris Winter, a double boarded sleep specialist. “We cycle through lighter and deeper sleep roughly every 90 minutes, and brief awakenings between cycles are part of healthy sleep. It only becomes a problem when you’re suddenly alert and can’t drift back off.”

If repeatedly waking up at 3 a.m. and not being able to fall back asleep is stopping you from getting the rest you need, these are the common causes.

• Read more: I was tossing and turning all night until I made this 2-second tweak to my bedtime routine — experts explains why it works

Why do I keep waking up at 3 a.m.? 5 common causes

Brief nighttime awakenings are normal. However, they become a problem when they impact the overall quality of your sleep. These are their common underlying causes:

1. Stress and anxiety

Cortisol, the 'stress' hormone, begins rising around 3 a.m. Our bodies produce cortisol to help us feel alert upon waking — this is called our Cortisol Awakening Response (CAR).

However, if your baseline level of cortisol is already high, due to stress or anxiety, this natural climb can be enough to wake you up.

"Cortisol starts its natural morning climb, and stress can push that rise earlier," explains Dr. Winter, a board certified neurologist with over 30 years of clinical experience.

2. Insomnia and underlying sleep issues

Your 3 a.m. wake-ups could be caused by an underlying sleep issue, such as insomnia. This is characterized by difficulty falling and staying asleep, as well as waking up at night.

"Other common culprits include needing to urinate, acid reflux, and sleep apnea," says Dr. Winter. "If you’re snoring loudly, waking up gasping, or feeling unrefreshed no matter how long you sleep, talk to your doctor."

3. Temperature fluctuations

Studies suggest that the best temperature for sleep is between 65 to 70° F (18 to 21 °C). When our sleep environment deviates outside of this window, it can cause us to wake up.

"Temperature is a big one," explains Dr. Winter. "Your core body temperature needs to drop to keep you asleep, so a warm bedroom, heavy bedding, or hormonal changes like menopause can pull you out of sleep early."

4. Alcohol, food and caffeine consumption

You might not have connected the dots between your lifestyle habits and waking up at night, but late heavy meals, alcohol and caffeine consumption can wreak havoc on your ability to stay asleep.

"Alcohol plays a role too; as your body metabolizes it, sleep becomes fragmented," explains Dr. Winter, who is a member of Natrol Scientific Advisory Board.

5. Your bedroom environment

Clutter, an uncomfortable mattress and ambient light from your electrical cables can all cause sleep disturbances that lead to 3 a.m. wake ups. To give yourself a fighting chance of staying asleep all night, ensure your bedroom is cool, calm and comfortable (if you're looking for a new one, check out our guide to the best mattress).

3 things you can do to stop waking up at 3 a.m.

Some causes of 3 a.m. wake ups require medical intervention, such as sleep apnea. However, there is also plenty of lifestyle tweaks we can make to lower our chances of waking up at night.

1. Stick to a consistent sleep schedule

Overwhelming evidence supports the idea that a regular sleep schedule can help you fall asleep faster and stay asleep longer. If you're someone who has a fairly erratic bedtime and going to sleep at the same time initially feels like a struggle, Dr. Winter recommends that you initially focus on the time you wake up.

"Start with a consistent wake time, weekends included," says Dr. Winter. "It anchors your circadian rhythm and makes your sleep deeper and more stable."

2. Make yourself tired

From the moment we wake up, something called our sleep pressure builds. It's also referred to as our homeostatic sleep drive or sleep hunger, and describes how ready we are for sleep. It reaches its pinnacle as we fall asleep, which is when our sleep pressure drops again.

Our sleep pressure is dictated by a neurotransmitter called adenosine. There are certain things we can do in order to produce more adenosine so that our sleep pressure is higher, making falling and staying asleep easier.

This includes daily exercise and mental stimulation. As our sleep pressure builds the longer we stay awake, waking up early and skipping any afternoon naps ensures you're going into bedtime with a healthy amount of sleep pressure.

3. Tackle your stress head on

If, like me, stress is a barrier to a decent night's sleep, it's time to tackle it head on. The cause of your stress or anxiety could be related to hormone fluctuations caused by perimenopause or menopause, which could benefit from seeing a doctor.

However, for day to stress, Dr. Winter recommends spending some time before bed offloading your thoughts onto a piece of paper. "If stress is a factor, spend 15 minutes in the early evening writing down what’s on your mind," says the sleep doctor. "It’s easier to let go of something at 3 a.m. if it’s already on paper."

For me personally, I have found that a combination of short bursts of daily exercise and a regular wind down routine helps stop stress from waking me up at night. I've also tried vagus nerve stimulation, which I do recommend if daily stress is stopping you from sleeping.

How to fall back to sleep fast

In the event that you do wake up at 3 a.m., don't panic. Here's how to fall back to sleep fast.

• Don't watch the clock: "Once you see the time, your brain starts calculating how much sleep you have left, and that worry keeps you awake," says Dr. Winter. "Turn the clock around and keep your phone across the room."
• Trick your mind into switching off: Cognitive shuffling is the practice of visualizing random thoughts to break the cycle of rumination. Pick a word, such as 'sleep' and work through as many objects as you can that begin with each letter.
• Practice the 15 minute rule: If you haven't fallen back to sleep within 15 minutes, Dr. Winter advises getting out of bed. "If frustration sets in, get up, go somewhere dim, and do something calm, like reading a physical book, until you feel sleepy again."
• Kick off a layer: "If you wake up warm, cool down first," says Dr. Winter. "Kick off a layer. A cooler body is a sleepier body."

The clocks have gone back, but for anyone who’s ever found the seasonal shift leaves them feeling sluggish, unfocused or oddly out of sync, the extra hour of sleep may not feel like the win it promises to be.

While gaining an hour in bed sounds like an instant energy boost, changes to routine, meal times and the body’s internal clock can trigger a dip in alertness during the days that follow. Even a small change to your daily routine can throw your body clock out of sync, affecting everything from energy levels to concentration.

The good news? You don't have to simply wait it out. From making the most of morning light to tweaking your workout plan, there are a few easy ways to help your body adjust. Sleep experts Dr Nerina Ramlakhan and Jane Ollis share their expertise to help you stay one step ahead.

5 ways your energy will change this week and how to fix it

While you might fancy that extra hour in bed, a disrupted circadian rhythm means your energy levels take an immediate hit when the clocks go back. Our experts explain what you can do to ease the seasonal transition:

1. You feel tired much earlier

The clocks may have gone back, but your brain is operating in a different time zone, leading to your body clock feeling out of sorts.

“Sunlight impacts our hypothalamus, which is the part of the brain that regulates our 'body clocks', so changes in sunlight hours might leave you feeling sleepier,” explains Dr Nerina Ramlakhan, Sleep Expert at Oak Tree Mobility.

“There's something to be said for the earlier sunsets that come with the clock change. A 2020 study found that long-wavelength orange light, typical of a sunset, helps your sleeping patterns, because it stimulates the cone photoreceptor inputs to specific neurons in the eye, helping to regulate your circadian rhythm.”

So consider this your sign to embrace sunsets as your wind down signal for the day, rather than fighting them too hard.

2. You have more energy in the morning… at first

The first fortnight of the clocks going back feels like a honeymoon. Sunrise jumps up an hour earlier, so many of us will feel, albeit briefly, like morning people filled with energy.

Jane Ollis, medical biochemist and founder of SONA, explains, saying, “Light reaching the back of the eye mops up any lingering melatonin and tells your body clock the day has begun. It works alongside the cortisol awakening response, a natural surge that climbs by around half in the first 30 to 45 minutes after you wake.”

Sunlight in the morning triggers the production of your get-up-and-go hormones, cortisol and serotonin. As the sun rises later, you might notice your can-do attitude starting to flag.

“Without that morning light, melatonin hangs around, the fog takes longer to lift, and your body clock drifts gradually later, making each morning a little harder than the last,” says Jane.

3. The afternoon energy slumps hit harder

Lack of natural daylight will mean that your mood, energy and clarity can take a knock thanks to lower levels of serotonin.

As Dr Ramlakhan says, “Daylight impacts so many aspects of our health that are linked to our circadian rhythms. The bottom line is, if you're not getting enough light, the natural production of hormones that help to regulate your health and sleep gets disrupted. It can impact your cognitive performance, mental wellbeing, and make you feel sluggish and irritable."

Looking for a sign you’re feeling this effect? Look at the extra cup of coffee you grabbed at lunch, in an effort to beat the slump.

4. Your overall mood dips, too

Shorter, darker days means that, for many of us, our mood and energy levels start to drop.

For some, our moods can dip even lower. A recent study in Australia identified a new subtype of depression – termed ‘circadian depression’ – highlighting that the clocks going back can hit some harder than others, leading to worryingly low moods. But why?

“As daylight decreases, changes in our body’s serotonin and melatonin rhythms can affect our mood and energy levels, leaving us feeling lower and sleepier,” says Jane.

“For some people, though, it’s more than the winter blues. These seasonal changes can contribute to seasonal affective disorder, or SAD, a type of depression that usually comes on in winter. If you notice persistent changes in your mood or mental health, it’s important to speak to your GP and seek support.”

How to boost your energy after the clock change

The clocks may be changing, but feeling sluggish doesn’t have to be part of the deal. A few small changes to your daily routine can make a real difference to your mood and energy, helping you feel more like you as we move further into the colder seasons.

Get plenty of morning sunlight

“Light first, coffee second. Get outdoors within an hour of waking, when your body clock is most receptive to being set. Aim for up to half an hour outdoors,” says Jane.

She continues, advising, “Guard a lunchtime walk too, as it's often the only proper daylight you might see, then reverse the rules in the evening: warm lamps on, ceiling lights off.“

The natural light will help regulate your circadian rhythm, helping to suppress melatonin whilst upping your serotonin. So, wrap up warm, enjoy those crisp autumn walks and soak up some winter sunshine. Your body clock – and your sleep – will thank you for it.

Stick to a consistent sleep schedule

Jane says, “Your body clock doesn't wait to be told, it plans ahead. In the hours before you usually wake, it's already raising your core temperature, lifting cortisol and getting your gut ready for breakfast, like a very organised PA.

“Keep your timings steady, so you wake feeling rejuvenated and your body functioning like you expect. Shift timings around with a late Friday or a Sunday lie-in, and your organs will end up in feeling like they’re in different time zones, leading to a difficult night’s sleep.”

So craft a snooze schedule that works for you, and stick to it. For easier mornings, consider investing in one of the best sunrise alarm clocks to help trigger the key wakeful hormones.

Exercise outside within daylight hours

Whether it’s a brisk walk at lunchtime, run or cycle, exercising produces mood-boosting endorphins, as well as increasing our deep sleep, helping us feeling more energised the following morning.

As Dr Ramlakhan explains, “Feeling tired isn't always about not getting enough sleep. Sometimes we think we need rest, when really, we need to move to give ourselves a boost.

“Regular moderate activity like walking or swimming can help improve both the quality and duration of sleep,” she advises. “But avoid exercise too close to bedtime, as it may end up having a stimulating effect, making it difficult to fall asleep."

Take your workout outside and earn double the benefit with natural daylight, helping to increase serotonin for improved mood and energy whilst tiring you out enough for a good night's kip.

If you're a side sleeper prone to overheating, and who needs to soften up a hard bed, a soft and cooling mattress topper is the ideal solution. Our favorite is the Tempur-Adapt+ Cooling Topper, up to $160 off at Tempur-Pedic when you use the code TOPPERS at checkout.

The Tempur-Adapt + Cooling is the best mattress topper we've ever tested, which isn't surprising considering it's made by the brand behind some of the best mattresses for all sleepers. This secret discount code drops the price of a queen size Tempur-Adapt+ Cooling Topper to $319 (was $439), making it a cost-effective way to experience the signature cooling comfort of a Temur-Pedic bed for less.

While this month's mattress sales aren't bringing the big savings that we'll likely see in next month's holiday sales, this new Tempur-Pedic deal is excellent value.

Cool and comfy for side sleepers

The Tempur+ Adapt + Cooling Mattress Topper's cooling cover was added to fix the heat-trapping issues of the original Tempur-Adapt Mattress Topper.

In our Tempur-Pedic Tempur-Adapt + Cooling Mattress Topper review, our lead tester praised the temperature-regulating cover for successfully preventing heat build-up, keeping her sweat-free throughout the night.

In addition to its cooling properties, the Tempur-Adapt + Cooling also offers great pressure relief to side sleepers.

It provides a body-hugging feel that softens harder beds, saving you from buying one of the best mattress for side sleepers.

As for the design, the Tempur-Adapt + Cooling features a removable, machine-washable cover and anchor straps to prevent shifting on the mattress.

As for who the topper isn't for, we wouldn't reccomend the Tempur-Adapt + Cooling to stomach sleepers as its soft profile lacks the necessary firmness to keep stomach sleepers' spines properly aligned.

Smaller budget? Try this...

We're barreling towards November and the long, excruciatingly hot summer we endured is now a distant memory. But while record-breaking heatwaves are no longer turning your bedroom into a sauna, your mattress is still feeling the impact of those sweaty nights.

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

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

Why your bedding needs to be washed this weekend

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

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

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

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

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

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

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

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

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

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

How to wash pillows, duvets, and blankets

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

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

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

1. How to wash a pillow

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

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

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

2. How to wash a duvet

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

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

3. How to wash a blanket

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

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

The one step you shouldn't miss...

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

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

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

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

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

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

For most US states, the clocks go back on Sunday, November 1st, marking the end of daylight savings. At 2 a.m. the clocks will go back to 1 a.m., which means an extra hour in bed.

But while an extra hour of sleep might sound like an alluring prospect, not everyone welcomes another clock change. Some sleep experts note the sudden shift negatively disrupts our circadian function, while others say shifting with the sun can instead keep your body clock aligned to natural rhythm.

With a 2025 poll found that over half of Americans support abolishing the practice, we explore the pros and cons of both.

Should daylight savings be abolished? The pros and cons...

The pros of abolishing daylight saving...

“There are arguments on both sides," notes Dr. Zoe Williams, NHS GP and Dreams’ Resident Sleep Expert. "But from a sleep and health point of view, our bodies generally like consistency. We all have an internal body clock, or circadian rhythm, which helps regulate not only when we sleep and wake, but things like hormone release, alertness and appetite."

Dr. Williams explains that when our routines are forced to suddenly shift twice a year, there's inevitably a period where that rhythm has to adjust.

“An hour might not sound like a big change, but our bodies don’t work according to the clock on the wall," explains Dr. Williams. "We get used to waking up, eating, winding down and going to sleep at certain times."

Dr. Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds adds that for those with chronic conditions, such as dementia, the change in the clock can be "unsettling."

“It can increase confusion and agitation in the late afternoon or evening, a phenomenon known as sundowning," he says. "This happens because reduced sunlight and disrupted circadian rhythms make it harder to tell whether it is morning or evening.”

The cons of abolishing daylight saving...

However, Dr. Mercer notes that in many places, the time change keeps our routine aligned with the natural daylight, which is "biologically and socially useful for our health."

“Our circadian rhythms are tied to the rising of the sun rather than the geographical time, and morning light is essential to wake us up," he explains. "Similarly, evening darkness helps us unwind and fall asleep."

Will the clocks stop changing?

While other parts of the world are set on adhering to daylight savings for the next few years at least, here in the US it's a little complicated.

The Sunshine Protection Act, which aims to make daylight saving time permanent, passed the house in 2026. But it's yet to make it through the Senate, which is why you'll be stuck fiddling with the oven clock once again this fall.

And if the clock changes do come to an end, we'll run into the question of which time zone to stay in. Lighter evenings or lighter mornings — where do you stand in the debate?

What US states don't observe the clock change?

Not everywhere in the US changes time during the year. Hawaii remains in one time zone year-round, as does US territories American Samoa, Guam, Northern Mariana Islands, Puerto Rico and the Virgin Islands.

Most of Arizona also remains in Mountain Standard Time year-round. Apart from Navajo County, which observes the clock change to keep it aligned with reservations in Utah and New Mexico.

I bought my husband the Dreamegg Sunrise Alarm clock for Christmas last year, and it helped us both wake up that little bit easier all winter long. I paid full price, but there's currently 25% off the Dreamegg Sunrise Alarm 1 at Amazon, taking the price down to $59.98 from $79.99.

Dreamegg is the budget friendly brand behind some of the best sunrise alarm clocks you can buy, and 25% off is a decent saving outside of a Prime Day event.

If you're looking to get a jump start on your Christmas shopping, or just looking for a cost effective way to make mornings a bit easier this winter, I highly recommend snapping the Dreamegg up. Here's why.

Waking up to a sunrise alarm clock helps you feel more alert — here's why

Even through our closed eyelids, daylight is a powerful cue that helps promote the production of key wakeful hormones, like serotonin and cortisol. It also triggers the fall in the hormones that make us feel sleepy, like melatonin. Together, the rise and fall of these hormones help us feel refreshed upon waking.

While daylight naturally helps wake us up during the lighter summer months, it's a different story in winter. Darker mornings means we miss that crucial cue that it's time to wake up, which can leave us feeling sluggish and drowsy when our alarm goes off.
Enter the sunrise alarm clock. With their sunrise simulation, sunrise alarm clocks can help draw us out of deep sleep, helping us feel more energetic when we wake up.

Keen to try a sunrise alarm clock but not willing to spend a fortune, I bought my husband the Dreamegg Sunrise 1 last Christmas — and it instantly helped us wake up feeling a bit more energetic.

The dawn simulation lasts between 15, 30 and 60 minutes long, depending on your own preference. Ours is set to 60 minutes long, and that occasionally helps wake me up shortly before my alarm.

It comes with 29 different sounds, including white noise, so you can use it as part of your nighttime routine as well as waking you up. To be honest, I skip the white noise before bed but I do appreciate the soft glow as opposed to a bright light in the run up to bedtime. There's 9 light colors to choose from, including sleep-inducing orange and amber.

The accompanying sounds are pretty basic, but they do the job. For a large sound library and crisp audio, I would recommend the Hatch deal below (just be prepared to pay triple the price). But if you're looking for a sunrise alarm clock that works well and won't break the bank, I recommend the Dreamegg.

Looking for something with better audio? Try this instead...

When you open your sleep tracker tomorrow morning, skip the sleep score and turn your attention to another number. A recent study has found time spent in REM sleep is a vital metric for understanding your longevity and illness risk — and most sleep trackers measure it.

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

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

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

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

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

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

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

That means waking up early cuts down time in REM.

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

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

How to find REM sleep on your sleep tracker

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

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

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

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

How to get more REM sleep

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

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

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

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

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

This Sunday, 25th October 2026, the clocks go back, marking the end of daylight savings. At 2 a.m. the clocks will shift back one hour to 1 a.m., giving us an extra hour in bed.

However, studies suggest that 34% of us dread the clock change, while 45% find it hard to adjust to the sudden shift from British Summer Time to Greenwich Mean Time.

Sleep disruptions, daytime energy slumps and fatigue are common ways in which your sleep can be affected by the clocks going back — but it doesn't have to be this way. To find out what we can do to sail through the time change, we spoke to Dr. Zoe Williams, NHS GP and Dreams’ Resident Sleep Expert.

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

How to prepare for the clock change

The days following the clock change are historically a time of increased fatigue, which can even lead to an uptick in car accidents. However, a few steps can help you prepare and adjust for this new time.

1. Move your bedtime (slightly) earlier

“You don’t need to completely change your routine in preparation," says Dr. Williams. "But if you know that changes to your sleep tend to affect you, try gradually moving your bedtime and wake-up time 15 minutes later each day for a few days beforehand."

These small changes are easier on your body than the sudden switch of the clock change. In spring, move in the opposite direction: start waking up earlier and going to bed earlier.

2. Open the curtains first thing

The clock change allows us to enjoy lighter mornings, so make the most of it.

"Exposure to natural sunlight in the morning can help reset your internal clock," advises Dr Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds. "Light is one of the most powerful signals for regulating the circadian rhythm, so spending time outside in the early daylight hours can help your body adjust more quickly."

And if you're feeling sleepy in the early evening, he recommends turning the lights on. This tells your internal clock that it's still daytime, so you don't have to prepare for bed just yet.

3. Keep to your wind-down routine

“It’s the sudden change in routine that can be more noticeable than the hour itself," notes Dr. Williams. Our body clocks thrive on consistency, so even a relatively small shift can temporarily affect when we feel sleepy and alert."

To counteract this, she advises keeping your bedtime routine familiar.

“Try to eat, exercise and wind down at roughly the times you normally would, and make the most of natural light during the day," she says. “Don’t overlook your sleep environment either. Keeping your bedroom dark, cool and comfortable can help create the right conditions for a good night’s sleep."

Sensate vagus nerve stimulator: Review in brief

The Sensate is a non-invasive vagus nerve stimulator (nVNS). A smooth, pebble shaped gadget that sends out electrical pulses along the vagus nerve to de-stress the nervous system.

The idea is that during times of stress, you place the Sensate on your sternum, where it rests along the pathway of your vagus nerve.

From here it sends out vibrational pulses and infrasonic resonance (low frequency soundwaves). These help stimulate your vagus nerve, which should lower sympathetic nerve activity (fight or flight) and increase parasympathetic nerve activity (rest and digest).

You do this while listening to a calming soundscape via the app for between 10-30 minutes, as per Sensate’s recommendation.

While there are physiological ways of stimulating your vagus nerve for free (for example, humming, meditation and brief cold water exposure), the Sensate is a low-lift option that produces an immediate calming effect. Do you need it? Probably not, especially not for $299. However, as someone who struggles with underlying stress and subsequent 3 a.m. wake ups, I do recommend it.

I was even strongly tempted to wear it like an oversized necklace to a mildly fraught family lunch. But I abstained. Instead, I’ve been using the Sensate immediately after finishing work in order to decompress and transition into relaxation mode, and then once again before bed.

The combination of my blackout eye mask with soothing soundscapes and vibrational pulses is akin to taking a tranquilizer dart to the neck; I’m yet to use it before bed without falling straight asleep afterwards. Even better? My 3 a.m. wake-ups stopped.

It costs £299/ $299 which is pricey but compared to some other vagus nerve stimulators is pretty average. While the Nuropod, which is a nVNS that sits on your ear, retails at $900/ £599, other nVNS from brands such as Pulsetto and Truvaga cost in the region of £300/ $300.

Sensate vagus nerve stimulator review: Design & comfort

The Sensate is a smooth, pebble shaped device that sits comfortably in the palm of your hands. When in use, you can either rest it directly on your sternum while lying down, or, if you intend to use it while horizontal, you can wear it via its lanyard.

The vagus nerve is a long cranial nerve that runs from the brainstem to major organs, including the heart, lungs and digestive system. This interconnected system means different nVNS can all strive do the same thing, but be placed on different parts of the body.

For example, the Pulsetto nVNS sits around the neck like a collar, the Truvago targets your neck via a handheld device that requires an application gel, while the NuroPod clips on to the tragus of your ear.

In comparison, the Sensate seems like the easiest to use and most comfortable to wear. Placing it on your body isn't a fine science and it doesn't feel at all claustrophobic (I've struggled to get comfortable wearing sleep-inducing headbands before, such as the Elemind). Turn it on, open the app, place it on your chest and you're off.

Score: 4 out of 5

Sensate vagus nerve stimulator review: Performance

To give a 360° analysis of the Sensate, I tested it for a week, using it twice a day, for 10 minutes each time. Here's how I rate its performance.

Set up

The Sensate comes with a USB to USB-C charging cable, a travel pouch, lanyard and instruction pamphlet. Getting started is simple and only takes a few minutes.

First, download the app using the QR code provided. Hold down the button on the Sensate for half a second, and watch the power light turn on. From there, you can connect your device via Bluetooth and start your session.

Score: 3.5 out of 5

Features

The Sensate comes in two parts; the pebble shaped vagus nerve stimulator and the accompanying app, from where you can control your 'pebble.'

To start a session turn your device on, connect to the app and choose a soundscape and duration you like. Once the session begins, you will feel the infrasonic resonance as vibrational pulses that work in tandem with the soundscape. You can turn the vibration intensity up and down until you find a level which feels comfortable.

Combining the vagus nerve stimulation with an accompanying soothing sound isn't standard for consumer-focused nVNS but it's incredibly effective. It feels like a more holistic approach to reducing stress.

Score: 3.5 out of 5

Stress relief

Alongside a central role in the gut-brain connection, the vagus nerve is the main highway of the parasympathetic nervous system and helps the body manage stress and inflammation.

There are physiological ways you can stimulate the vagus nerve, like humming and deep breathing. However, the Sensate targets the nerve directly, using infrasonic resonance. These low frequency soundwaves trigger a parasympathetic nervous response. This is what helps take you out of fight or flight.

Sensate recommends sessions lasting between 10 and 30 minute during times of stress, or as part of a daily routine. I used mine at the end of my working day and again before bed.

The best way I can describe the Sensate is to say that it feels like lying down with a warm cat purring away on your chest. At the end of a particularly stressful day, I could practically feel my nervous system uncoil with every pulse. And during the night, my stress didn't wake me up at 3 a.m.

The combination of the blackout eye mask I wore during the sessions, the soundscape (which I stream through my Ozlo Sleepbuds 2 to block out any noise that might bring me back to real life) and the vibrational pulsing on my chest is incredibly effective.

In my mind, I follow the vibrational reach of the pulses across my chest, abdomen and even towards my toes. It's almost like I can feel my stress levels dropping in real time.

Curious to see if that was true, I put it to the test. Via my Apple Watch and a third party app, Welltory, I was able to record my stress levels before and after a session. I logged my stress levels before one session: 65% (medium), then again afterwards: 17% (low).

Score: 4

Sensate vagus nerve stimulator review: Should you buy it?

The Sensate is a consumer focused vagus nerve stimulator that offers a non pharmaceutical solution to daily stress. I tried the device for a week and found that it helped reduce my overall stress levels and instil a warm feeling of calm.

There are ways you can stimulate your vagus nerve for free, so I wouldn't say that you need the Sensate. You can almost recreate the relaxing experience through meditation or listening to a soundscape (minus the vibrational pulsing.) However, if daily stress is sabotaging your sleep and if you can afford it, I do recommend the Sensate.

It's a very low-lift option that you can grab, turn on and go. Ten minutes later, you'll likely feel more grounded and relaxed. But if you're not someone who feels stressed on a day to day basis, you can live without it. Try some deep breathing next time your anxiety levels tick upwards.

Sensate vagus nerve stimulator review: Alternatives

The clocks will go back this Sunday, bagging us an extra hour of sleep and a few weeks of brighter mornings. However, daylight savings also mean that our days are about to get shorter, and research has shown that this can lead to night-time awakenings and trouble falling asleep.

That's why I've curated a sleep survival kit to help combat the common side effects of the clocks being pushed back. One sleep gadget that can help you deal with shorter days and darker evenings is the Lumie Dash Light Therapy Lamp, now $152.14 down from $179 at Amazon, a piece of sleep tech that Certified Sleep Coach Claire Davies swears by for "getting the right type of light for winter sleep health".

Here, I've rounded up the five sleep essentials I'll be using to limit disruption to my circadian rhythm. The good news? All these sleep accessories are in this month's top sleep and mattress sales, so you can get through the upcoming clock change with ease and for less.

SnoozeBand Original Sleep Headphones review: Review in brief

A few weeks back I visited a friend who shares a wall with a rambunctious neighbor. I was up half the night listening to drunken covers of Sweet Caroline. She slept through it all, thanks to her SnoozeBand Bluetooth Sleep Headband. I had to put it to the test. Does the SnoozeBand Original deserve a place among the best sleep headphones?

After testing it, the Snoozeband has become my secret weapon to falling asleep faster when I need to listen to something in order to nod off but don't want anything in my ear. Whether I'm staying at my friend's house with her karaoke-loving neighbors or I'm trying to sleep when travelling, the Snoozeband offers a comfortable cocoon to stream white noise and block out distractions.

The thin speakers, soft band and breathable design ensures the SnoozeBand is comfortable all night long. Yes, even for side sleepers. You might feel some light pressure on the ears but a quick readjustment should put a stop to it. I've tested a couple of Bluetooth sleep bands and the SnoozeBand has the thinnest speakers I've come across.

It's also super portable. You can tuck the band into your pocket while traveling, making plane journeys a touch nicer. But be aware, the mask delivers sound masking rather than total blocking. I found it covered most traffic but could only soften snoring.

As headphones, the audio's at its best when you're listening to simple white noise and ambient sounds. Things that don't require richness or clarity but provide enough masking to help you nod off, essentially. Stick on your favorite playlist and you'll notice distortion. And you might spot some sound leaking, which didn't happen with ambient fan noise — and which your partner might not appreciate.

The basic SnoozeBand starts at £39.99 in the UK, with some designs £44.99. In the US, all options are $49.99. So no reason not to splash out on Blush Pink. Standard delivery is free for all UK orders or $3.49 in the US. But it is free over $70, so keep that in mind if you're planning some holiday shopping. A 1-year warranty and 15-night trial is included.

Compared to the MUSICOZY, the SnoozeBand is a touch pricey. But the brand promises the thin speakers and high quality band are worth the difference. And the comfortable fit does justify the price, in my opinion. Although MUSICOZY is better for budget shoppers.

The SnoozeBand Original is a convenient and comfortable way to block out unwanted noise, whether that's loud neighbors or persistent traffic. It won't completely cover snoring but it will muffle it, particularly if you opt for low drone brown noise — and you'll find plenty of options in the SnoozeBand app, a free feature that provides you access to a vast sleep library.

SnoozeBand Original Sleep Headphones review: Features

The SnoozeBand Original consists of an elasticated headband fitted with two disk speakers and a central control panel. The stretch combined with the movable speakers means it should fit most heads, but some larger hat sizes might feel the squeeze. It's also relatively breathable, although on warm nights expect a sweaty forehead.

A control panel allows you to turn the SnoozeBand on and pair with your phone. You can also change track, adjust volume, answer calls and set a timer.

As well as a simple design, the SnoozeBand Original has simple functionality. It uses speakers to deliver consistent sound as you sleep, without putting anything in your ear. You can connect this to your chosen streaming service or meditation app. Or you can link up to SnoozeBand's app, which is preloaded with sleep-friendly sounds at sleep-friendly durations.

SnoozeBand also has an auto-off timer, to preserve the battery. But if you do want your sounds going all night (or journey, if you're wearing it while travelling), the estimated 10-hour battery life should have your back.

Beyond audio it's only other function is an ability to answer calls.

SnoozeBand Original Sleep Headphones review: Performance

I've been using the SnoozeBand for three weeks, assessing it in key areas of performance. Here's what I've learned.

Set up

The SnoozeBand Original uses Bluetooth 5.2 to connect to your smart device. It's simple enough but while my connection has never dropped, it sometimes takes a moment to connect.

You can connect to your chosen streaming service, a mediation app like Calm or Better Sleep, or SnoozeBand's app (more on that below.)

Then you just have to familiarize yourself with the buttons. Do that before you get in bed and turn off the lights, or expect some mistakes.

For my money, it's a little confusing that you change track by tapping and adjust volume by holding the button. I instinctively try it the other way. But that's a minor preference and probably based on my headphones. (JLAB Go Pods, FYI.)

Audio and sleep sounds

It's best to be upfront: sleep headbands are never going to deliver clear, crisp audio. Especially not for under $50. If you want high fidelity audio, I recommend the premium Soundcore A30 sleep ear buds instead.

But for a headband, it's not bad. The quality is at its best when you're listening to white noise or ambient sounds — nothing that puts too much pressure on the clarity. Spoken word is also decent, if perhaps a little blurred.

For your everyday listening, the SnoozeBand won't replace your go-to headphones. But they get the job done. I've just been to Iceland so celebrated with some Sigur Rós, which came through thin and sharp, rather than rich and layered. In my room, it was a disappointment. But during a jog or on a plane, I could overlook the audio flaws for the convenience and comfort of the SnoozeBand.

The app itself is easy to use (as well as optional.) Its packed sleep library includes masking sounds, binaural beats and meditations.

For me, however, the main benefit of the app is the timer function. While the mask itself allows you to set an auto-off for one or two hours, the app delivers shorter, more precise timings. That means I can enjoy just 30 minutes of ambient train noises, at which point I should be asleep without too much battery strain.

Battery

SnoozeBand promises a 10-hour battery life. Which, with the auto-off function, should ensure multiple nights of use.

Even better, if you don't want to stop the disco, a full battery should see you through the night (and then some.)

I've had the SnoozeBand on the desk next to me for over ten hours in one go and the battery was going strong. The SnoozeBand also charges quickly, going from dead to full in under two hours.

But for an even more powerful battery, check out the Silk Sound Sleep Mask, which can go for over 20 hours.

Pervious sleep headbands I've tested have had diminishing returns when it comes to battery life. But I've trawled the SnoozeBand reviews and seen little mention of it.

SnoozeBand Original Sleep Headphones review: Should you buy?

The SnoozeBand Original Bluetooth Sleep Headphones allow you to wind-down with your favorite white noise without hurting your ears or disturbing the person next to you.

Comfort is its greatest benefit. The material is soft and (relative to other sleep bands I've tested) breathable. The speakers are also impressively slim, minimizing pressure against the ear.

The audio quality is fine, although music comes out tinny. But simple sleep sounds are clear and guided mediations crisp enough. Add on the impressive battery life and you can comfortably listen to hours and hours and hours of waterfalls, trains, or something the (optional) SnoozeBand app calls "Quiet Cosmos."

There are some notable downsides, however. The band stretches but isn't adjustable, which makes it too tight for some heads. Plus, it's pricier than some alternatives. And while it masks most sounds, it won't entirely block snoring.

But if your white noise machine is bothering your partner, or your neighbors are butchering a Neil Diamond classic, the SnoozeBand is the comfortable solution.

SnoozeBand Original Sleep Headphones review: Alternatives

It's that time of year again. In the UK, clocks will fall back one hour on Sunday, 25th October 2026.

The clock change is becoming a heated issue, with many opposed to falling back and spring forward. Some sleep experts note the sudden shift negatively disrupts our circadian function... but others say changing with the sun can instead keep your body clock aligned to natural rhythm.

Whichever side of the debate you stand on, one thing's for certain: the clocks will be falling back this weekend. Here's everything you need to know — or find out our expert tips on navigating the clock change as smoothly as possible.

When do the clocks change?

The clocks change twice a year, to adapt to the changing seasons.

In the UK, the next clock change takes place on Sunday, 25th October 2026. This moves the country from British Summer Time to Greenwich Mean Time.

This clock change adds an extra hour to the night, meaning the sun will come up earlier. So if you've been walking around in darkness until 7 a.m., you'll start seeing daylight from 6 a.m.

The clocks won't change again until next spring, when we're set to lose an hour of sleep on 28th March, 2027.

What time is the clock change?

The clock change takes place in the middle of the night, to avoid as much disruption as possible. At 2 a.m., the clocks fall back one hour to 1 a.m.

Most people will sleep straight through this, although you might have some confusion if you wake up in the middle of the night. However, night owls, shift workers, and anyone enjoying a night out should stay alert for the time change.

Why do the clocks change?

The twice yearly clock changes keep working hours and daylight hours better aligned. As mornings get darker in winter, falling back ensures the sun rises when most are heading to work or school. And as the days get longer in spring, time leaps forward to make sure the sun won't wake you up at 4 a.m.

The clock change was officially adopted during World War I, in an effort to save fuel and increased productivity. Post war, it's been abandoned and reintroduced several times, whether to negotiate an oil crisis or approve alignment with other time zones.

However, since the mid-1970s both the US and UK have consistently observed the clock change... ish.

How does the clock change impact our sleep?

The autumn clock change gives you an extra hour in bed. On the face if it, that's a dream. However, much like jet lag, the jump in time zones can have a significant impact on your health and wellbeing.

“An hour might not sound like a big change, but our bodies don’t work according to the clock on the wall," explains Dr. Zoe Williams, NHS GP and Dreams’ Resident Sleep Expert. "We get used to waking up, eating, winding down and going to sleep at certain times."

"When those suddenly shift, it can take a little while for our internal body clock to catch up."

1. You feel tired at the wrong time of day

"Following the clock change, some people may find themselves feeling tired earlier in the evening, waking earlier in the morning or even experiencing a dip in energy or concentration while their body adjusts," explains Dr. Williams.

She also notes the darker evenings can take some time to adjust to, and this may "affect how alert or energized we feel later in the day."

After the spring clock change, it's the opposite. The lost hour means you're waking up earlier, which can lead to some groggy mornings and lingering sleep deprivation.

2. You feel out of sync

Dr. Williams notes that following the clock change, you might feel things are "out of sync". The sudden adjustment to your routine muddles your habits and sleep patterns, leaving that strange sensation that something's not quite right.

The shift in light also plays a role here. If you've been used to the late afternoon sunshine, the new darker days can throw off your perception of the day.

“When the clocks go back, the earlier onset of darkness can cause your body to start producing melatonin, potentially making you feel sleepy earlier than usual. This shift can leave you feeling out of sync as your body adjusts to the new schedule," says Dr. Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds.

3. You're waking up earlier

The clock change isn't all bad. Particularly in autumn, when you get to spend an additional hour in bed.

“If you’re someone who regularly doesn’t get quite enough sleep, the clock change can be a nice opportunity to give yourself a little more time in bed," says Dr. Williams. "As long as you don’t automatically use that extra time to stay up later."

Dr. Mercer notes that the clocks going back can feel like a "small perk," thanks to that extra hour spent relaxing.

"It’s an adjustment that many people cope well with. As the clock change falls on a Sunday, it can set us up well to head back to work on a Monday," he says.

Deep sleep (also known as slow-wave or N3 sleep) is one of four sleep stages we cycle through every night. It's where your body carries out repair work and produces high levels of growth hormone. Essentially, it's where a lot of 'the magic happens'. For most healthy adults, deep sleep should make up 10-20% of their overall nightly sleep.

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

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

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

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

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

The daily habit helping me get more deep sleep

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2. It reduces stress and anxiety

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

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

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

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

3. It anchors your circadian rhythm

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

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

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

I’ve always struggled with sleep. I’ve never been able to nap as most people can, and once my head hits the pillow, I’m usually wide awake—not the best sleep routine. And trust me, I’ve tried it all. From lavender pillow sprays to hot showers before crawling under the sheets, nothing seems to make me sleepy.

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

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

Why the Hatch Sleep Clock?

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

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

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

More than the Oura Ring

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

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

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

The accuracy is shocking

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

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

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

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

More from Tom's Guide

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

When you're menopausal, the warm nights don't end when the season turns from summer to winter. Getting good quality sleep during menopause is tough, and I should know — my mum is going through it right now.

To mark World Menopause Day, I'm setting out to help my mum, and anyone else battling night sweats and hot flashes, by rounding up the seven top products we've tested for cooler sleep.

I reviewed the highest scoring cooling mattress Tom's Guide has tested, the Bear Elite Hybrid (see below), as well as cooling mattress toppers from the likes of Eight Sleep and Chilipad. From the best mattress to a cool-touch pillow, here's what I'm recommending to my mum to help her sleep better this Menopause Awareness Month and beyond...

The new Fitbit Edge is making a push to be the best sleep tracker of 2026. Available for pre-order from $179.99 at Google, the Edge is sleek, affordable and has high-powered sensors to track every wake up and sleep stage.

But I test sleep tech for a living and the Google Fitbit Edge has left me feeling underwhelmed. I've been testing the cheaper Fitbit Air, from $99.99 at Google, and I think it's the stronger pick when it comes to sleep tracking.

In the battle of Fitbit Edge versus Fitbit Air for sleep tracking, it's all about the comfort (and price, let's be honest). So before you hit pre-order on the FitbitEdge, here's what you need to know.

• The clocks go back on Sunday — 3 steps to take tonight to thrive, not just survive, the shift to shorter days

Fitbit Edge vs Fitbit Air: Price

The Fitbit Edge is the latest Fitbit release and is currently available for pre-order from $179.99 at Google or Amazon. The Fitbit Air, released earlier this year, is available from $99.99 at Google or Amazon.

These are highly competitive prices for a sleep and wellness tracker — the Oura Ring will set you back $399.99, while the Garmin CIRQA Smart Band comes in at $199.99.

All Fitbits use the Google Health app to track and store your data. Basic tracking is available for free, with no subscription required. Or you can upgrade to Google Health Premium, which offers additional support and coaching from $9.99 per month.

Fitbit Edge vs Fitbit Air: Sleep tracking

For the past few weeks I've been testing the Fitbit Air and it's impressed me with its accurate sleep tracking and detailed reports.

Fitbit uses dedicated sensors to gather essential sleep health metrics, including temperature and HRV. These are then fed to a powerful algorithm which uses the data to draw a picture of your sleep.

As well as your daily sleep score and nightly sleep stages, Google Health lets you know how your sleep will impact your energy levels that day — this is a nice heads-up in the morning when I've forgotten to open the app.

My colleague Nicola Appleton saw the same performance when testing the Fitbit Inspire 3. And I expect to see the same again from the Fitbit Edge. If you do opt for this tracker, you should find (nearly) everything you need to know about your sleep in the Google Health app.

Fitbit Edge vs Fitbit Air: Design and comfort

The Fitbit Edge is a sleek take on a smartwatch. The slim screen gives you access to your important stats on the go, without the bulk of a watch face.

But the Air ditches the screen altogether. Placing a small tracker on the inside of a lightweight band, the screenfree design is all about simplicity. It's comfortable, even when you're tossing and turning.

And that's much, much better for sleep, from my experience. Because when it comes to a good night's rest, you don't want anything encroaching on your comfort.

A screen does have its advantages (no looking at your phone in the morning to see your sleep score). But I'd take a quick glance at an app over waking up at 3 a.m. because I've rolled over and now my watch is pressing painfully into my wrist.

Fitbit Air vs Fitbit Edge: Which should you buy for sleep tracking?

The Fitbit Edge is an exciting new release if you're focused on fitness tracking. But if you want to learn more about your sleep, save your money and stick with the Fitbit Air.

Both options come with powerful sleep tracking features. And both also offer detailed analysis and coaching, should you pay for a subscription.

But the Fitbit Air has the edge (pun intended) when it comes to comfort. Smaller, sleeker and without a screen to leave red welts on your wrist, it's one of the best sleep trackers released this year. I doubt Google will top it any time soon.

Buying a new mattress is a big investment, so it’s important to know to what extent your purchase is protected by your warranty. The best mattresses of the year are all sold with a warranty, but they vary in length and specific level of cover.

Regardless of how much you spend on a new mattress, it’s important to know what your rights are as a consumer when it comes to any faults or defects you might encounter. Mattress warranties tend to range from 10 years to a lifetime, but the fine print differs from brand to brand.

Below, we’ll dig into what mattress a mattress warranty is, what most mattress warranties do and don’t cover, as well as the 10 actions that can accidentally void your warranty.

What is a mattress warranty?

A mattress warranty is a term to describe a brand's guarantee that it will replace, repair or refund a faulty product. This will likely be a structural defect incurred during the manufacturing process, either as a result of workmanship error or damaged materials.

Most mattress warranties are limited warranties that only cover select defects or components. Full warranties protect against all defects in a mattress.

Each brand has its own terms and conditions regarding what's covered. The typical length of a mattress warranty is 10 years, which is within the average lifespan of a mattress.

Mattress warranties are split into three different types:

• Prorated mattress warranty: You may have to foot some of the cost of replacing or repairing the mattress. This is likely to be a small percentage initially and then increase the longer you own the mattress.
• Non-prorated mattress warranty: The company will cover the cost of a replacement or repair for as long as you have the mattress. At most, you may only need to pay for delivery costs.
• Combination mattress warranty: In this case, the mattress warranty will be non-prorated up to a certain point, after which it'll become prorated. This is common with lifetime mattress warranties.

What do mattress warranties cover?

While terms vary from brand to brand, most mattress warranties cover the following manufacturing problems:

• Excessive sagging or indentations (check the brand’s website for precise measurements)
• Broken coils or coils protruding through the mattress
• Material defects (including splits, cracks or bunching of foams)
• Seams coming undone
• Faulty handles
• Faulty zips
• Manufacturing flaws in the mattress cover
• Sizing inconsistencies

9 actions that can void mattress warranties

A mattress warranty offers protection against manufacturing faults or defects. However, there are certain actions that can accidentally void your warranty.

1. Improper support

Not having your mattress on a suitable bed frame or slat setup can result in premature wear and tear, which will void your warranty. That includes placing your mattress on the floor.

2. Removing the law tag

Some US mattress brands, such as Beautyrest, stipulate that removing the white law tag or label from your mattress voids its warranty. These tags include factory codes, which stipulate when and where the mattress was made.

In the UK, the equivalent is the sewn-in British Standard fire safety tag (BS 7177). This label also includes crucial product identification and removing it can often render your warranty void.

3. Stains or soiling

Evidence of stains, spills or soiling will deem your mattress a sanitary risk and the warranty will be void, even if the stain is unrelated to your claim. Attempting to return a stained mattress violates health and safety laws.

4. Exceeding advertised weight capacity

All mattresses come with a weight capacity. For example, the Saatva Classic, the best hybrid mattress we've tested, has a maximum weight capacity of 600lbs (300lbs per person). Exceeding this weight capacity can compromise the mattress's internal support and lead to excessive sagging and dipping.

5. Not having proof of purchase

Whether you've lost your proof of purchase or you bought your mattress second hand, not having a receipt to show exactly when you bought your mattress will render your warranty ineffective.

6. Ignoring care recommendations

All mattresses come with care recommendations, depending on its materials and bed type and not adhering to them can void your mattress warranty.

For example, mattresses with delicate wool or cashmere blend covers should avoid harsh cleaning products that could bleach and damage their cover. Meanwhile, memory foam mattresses can become irreversibly damaged by extreme heat and excessive saturation.

7. Physical abuse or misuse

Essentially, this means using your mattress for anything other than its intended purpose and damaging it in the process. That includes jumping or standing on the mattress. It also includes folding or bending the mattress, which can damage its internal structure.

8. Attempting to return a damaged mattress

Attempting to return a stained or damaged mattress during your sleep trial will often result in automatic disqualification of your warranty. Evidence of damage suggests that the mattress has been subjected to physical misuse or abuse.

9. Leaving a mattress boxed for too long

The best mattresses in a box are factory compressed, rolled and packed up for delivery. Most brands recommend unpacking your new mattress within 30 days of receipt.

Leaving the mattress compressed in the box for too long can result in permanent damage to the structure of the mattress, which can cause slow or incomplete expansion. Exceeding the brand recommended unboxing window will mean your mattress warranty will be void.

10. Removing the mattress cover

While there are some mattress covers that are removable, most warranties become void if you remove or attempt to remove the cover (yes, even if it has a zip). That's because removal of the cover can leave the mattress vulnerable to damage.

Warranty terms at a glance

Warranty terms at a glance

Orion Sleep System review: Review in brief

After a blisteringly hot summer I jumped at the chance to test the Orion Sleep System, a smart mattress cover that promises active temperature regulation. Recent tropical nights have made me uncomfortably aware of how important temperature is for sleep, so can the Orion's smart cooling earn it a place among the best smart beds?

First, let's get this out of the way: this is not a mattress, it's a mattress cover. Head to our best mattress guide if you want a full bed. Fitted with smart sensors and water tubes, the Orion slips over your current mattress. It also comes with a bulky control hub that sits by the side of the bed.

During the night the Orion subtly adjusts the temperature of your mattress. It's not chilly and it's not warm — it's the perfect neutral temperature for sleep. The Orion delivers comfort you hardly notice, until you realize you've gone weeks without sweaty mornings and kicking the covers off. And the dual-temperature regulation means each side of the bed can enjoy a targeted feel.

At $2,395 for a queen from Orion, the Sleep System is expensive. But compared to the Eight Sleep Pod 6 ($2,899 for a queen), it's something of a bargain. Particularly as you don't need a subscription to use the Orion. (An Orion subscription unlocks access to the sleep tracking but, from my experience, there are better options out there.)

So it might be pricey but on some hot nights, the Orion has completely transformed the feel of my mattress. Here's everything you need to know.

Orion Sleep System review: Price & trial

• The Orion is a premium mattress cover, starting at $2,395
• Optional $250/year subscription grants access to sleep tracking
• A 30-night trial and 2-year warranty are included

The Orion is a pricey piece of sleep tech, particularly as it's just a mattress cover — there's no mattress included. (Head to our best mattress in a box guide for a compatible option.)

It's also only available in limited sizes. Here's how much you can expect to pay for each one:

• Queen MSRP: $2,395
• King MSRP: $2,595
• California King MSRP: $2,695

Orion positions itself as a more affordable alternative to the Eight Sleep... so reading that price list might raise a few eyebrows. But with a queen Pod 6 $2,899 at Eight Sleep, you are making a notable saving by opting for the Orion (although you do sacrifice a few features along the way — more on that later.)

The big difference isn't in the initial cost, however. Eight Sleep requires a monthly subscription to use. Orion can be accessed subscription free. And with Eight Sleep's Autopilot app starting at $17 a month, that can become a significant saving over time.

If you do want to add the Orion Intelligence sleep tracking service, it's an additional $250 a year. That's a fairly average price for a wellness tracker, although the Orion has limited functionality.

Orion does offer regular deals in the mattress sales, so look out for savings of $200+. You'll also get a 30-night trial and a 2-year warranty (which you can extend to 5 years for $399.) This is on the low side for a piece of sleep tech but not unusually so — Eight Sleep offers something similar.

Orion Sleep System review: Materials & Design

• The Sleep System comes in two parts: a control hub and a cover
• The control hub has an elegant look but a bulky footprint
• The padded cover is fitted with water tubes and is soft to the touch

The Orion Sleep System consists of two parts. First, the Control Tower. This is the central hub of the Orion, attaching to the cover via a tube. The Control Tower is filled with water which circulates around the cover to change the temperature throughout the night. It's a bulky piece of equipment but the neutral design will suit most bedrooms

The cover itself is made of a stretchy material, allowing it to fit mattresses up to 16 inches tall (that's plenty of room for even mega-plush mattresses like the DreamCloud Ultra Hybrid.) The surface also features bamboo fabric (40%), to assist with breathability. There's light padding in the top and, from my experience, it can make your mattress slightly firmer.

Running throughout the cover are a series of water tubes and sensors — but you'd never guess, that's how well the cover masks the tech. During the night, the sensors detect how well you're sleeping. The Control Tower can then adjust the temperature of the water flowing through the tubes, heating and cooling the cover. And they can do it on both sides, thanks to the dual design.

Integrated sensors also deliver the (optional) sleep tracking. This includes sleep stages, HRV and breath rate. It's detailed insight but nothing that goes above and beyond standard sleep tracking.

Orion Sleep System review: Delivery & set up

• Takes about 30 minutes to set up and requires WiFi and Bluetooth
• App directs you through set up smoothly
• The hub and water tube take up a lot of space

The Orion Sleep System comes in two large boxes, one of which is quite heavy and the other which is very heavy. But with that said, I unboxed and set up a queen size by myself and I don't think this is a two person job. Scan the QR code before you start and it guides you through set up.

First, you need to put the cover on your bed. It's stretchy, which makes this part easy, and Orion has included numerous 'this way up' stickers. Too many, you might say, as you slap another sticker on yourself because there's nowhere else for it to go while you wrestle with a mattress cover.

Next, thread the pipe down the back of the bed. This will work best on a slat frame; it pushes against the mattress on my divan. Attach the tube to your control hub. Again, multiple stickers act as a guide.

If there's just one thing you take from this review, make it this: put the control tower and pipe in the right position before you start filling with water. It'll be almost impossible to do afterwards, which is why I found myself emptying and lifting my nightstand just to get the tube in the right place.

The next step is to add water. About a gallon of the stuff. This feels like pouring water directly into your laptop but ignore the gurgles and get on with it.

The final thing to do is note your preferences on the app and name your Orion. You can also turn the light off (a must from me) and lower the noise levels, but this also slows down the thermal response. (The Orion is loud but I found the droning buzz white noise-esque.) And don't forget to set you sleep and wake times, as this is when it automatically switches on and off.

Score: 4 out of 5

Orion Sleep System review: Smart features

• Dual climate control keeps you and a co-sleeper the right temperature
• Smart sleep tracking is available under subscription
• Relatively simple features, for a still very complex piece of tech.

Unlike some smart beds and mattresses, the Orion Sleep System doesn't throw everything and the kitchen sink at the design. Its primary focus is temperature tracking and that's what you'll get.

The Orion has a temperature range of 50°F to 113°F (easily encompassing the optimal sleep temperature range of 65 to 70°F.) During the night, the cover responds to your changing sleep stages and needs to ensure you remain at a neutral feel as you snooze.

Alongside this, Orion offers dual temperature tracking. Each side of the cover adjusts separately, so you and your co-sleeper can pick the temperature you need. Think of it as the Scandi sleep method taken to an extreme.

If you upgrade to Orion Intelligence, you also get detailed sleep tracking. This includes sleep stages, breathing rate, heart rate, HRV and movement.

Orion doesn't offer the smart alarm of the Eight Sleep (although the natural warming in the morning should help wake you up.) It also doesn't have snore detect (but you can identify unusual breathing patterns.)

Orion Sleep System review: Performance

• Active temperature controls maintain a neutral feel for hot sleepers
• Each side of the bed has its own feel (if desired)
• Sleep tracking offers good insight but lacks some accuracy

Temperature regulation

A quick explainer on why temperature regulation is important to sleep. Temperature sends messages to your circadian rhythm; your core temperature drops in the evening and rises in the morning, following the sleep-wake cycle.

But on hot nights your body won't receive that sleep-friendly temperature drop to help you drift off. And when you naturally warm in the morning, your already elevated temperature leaves you prone to unwanted wake ups.

The best cooling mattresses hope to navigate this by dissipating heat through materials like open springs, copper infusions, and gel foams. But tech such as the Orion take a hands on approach. So let's look at how well it works.

After the hottest summer I've ever experienced, I've grown used to climbing into a bed that's already uncomfortably stuffy. I thought diving into the Orion would be like lying on a snow drift. I couldn't have been more wrong.

The Orion Sleep System feels... room temperature. It's the only way I can describe it. It's a temperature you simply don't notice. And it stays that way all night long, no heat fluctuations or sudden cold drops.

I don't consider myself a particularly hot sleeper but there's always a few nights before my period when I wake up uncomfortably clammy. This hasn't happened once during my testing phase, despite using the bed for over two cycles. If you experience night sweats or hot flashes, the Orion should help take the edge off.

I've done a few things to try and raise my temperature before bed, including drying my hair, a series of jumping jacks and wearing a bulky weighted eye mask. I've even climbed into bed and recalled my most embarrassing moments to induce a full body flush. The Orion has responded to them all, cooling the bed quickly so I don't overheat.

The more you use the Orion, the more it learns your temperature needs (although you can kickstart the process with the Orion Patch for $100). I found the first few nights chillier than expected but the Orion soon took notes and made adjustments. It's continued to learn throughout the testing period.

My testing has taken place on two mattresses: the Plank Firm Luxe and the Leesa Original Memory Foam. Neither bed is known for its cooling prowess but thanks to the Orion, I never noticed any heat trapping. If I had a chance to test it on the warmest mattress I've tried, the Zinus Green Tea mattress, I'm confident the Orion would still perform.

Score: 5 out of 5

Dual control

If you're a hot sleeper but your partner can never get enough blankets, Orion promises a solution. And no, it's not compromise.

The mattress cover is dual-sided, meaning each half of the bed responses to a specific user. You can set your side to stay cool all night, while you're partner can opt for something warmer (or vice versa.)

I sleep alone and for most of the testing period I just let Orion respond to my total-mattress sprawl. But to check the dual temperature changes, I added an imaginary 'guest' to my app. They took the right side of the bed, while I confined myself to the left.

Sneaking a hand halfway across the mattress during the night, I could feel 'guest' was having a different thermal experience to me. My half of the bed was neutral, with my body heat offset by the Orion. My 'guest', on the other hand, was chilly.

While my experiment doesn't guarantee that you and your partner will both enjoy the perfect temperature, it did prove that the Orion can successfully distinguish which side of the bed is yours. (Something even humans can struggle with.)

Sleep tracking

Orion's sleep tracking is behind a subscription but if you're willing to pay, you get access to some detailed information.

As well as an overall sleep score, Orion tracks sleep time and stages, body movements, breathing disruptions, HRV, heart rate, and breath rate. That's the kind of metrics I expect from my Withings Sleep Mat.

I used the Orion alongside my Oura Ring 5, which is the best sleep tracker we've tested. The two weren't always in agreement. While they both collected similar data, the Orion was less adept at noting my wake ups and disruptions. On several nights the Orion failed to capture brief wake ups that I know happened and that my Oura Ring recorded.

From looking at the data, both Orion and Oura largely agree with the overall patterns of my sleep. But they don't quite see eye to eye on my sleep cycles. Orion tends to view my sleeper as deeper and less disrupted, while Oura picks up on my brief wake ups.

If it's a general insight into your sleep you're looking for, there are benefits to the Orion's tracking data. It delivers a good overview alongside interesting metrics that can help you learn about your rest. It's also a clear and easy to use app, which is a plus if you're sleep tracking curious, not an enthusiast.

But if you really want to drill down into the details, Orion misses the finer points. It also can't track during the day, meaning for all-round health data, wearables still lead the way.

Sleep tracking: 3.5 out of 5

Orion Sleep System review: Should you buy it?

With the Orion whirring away, it's as if my mattress exists in its own bubble. No matter what happens to the weather outside, the surface of my bed retains a comfortable, neutral feel. Sweaty nights are banished and I can sleep without disruption.

If overheating regularly ruins your sleep, the Orion is a smart solution. I've been impressed by its effective and responsive cooling, which has overcome even my earnest attempts to overheat at bed time. The dual-temperature design also makes it a winner for bed sharers with contrasting needs.

It's an investment for sure. But at times this summer I would have pledged my life savings to sleep cooler — the Orion might have called my bluff. At $2,395 for a queen and with some hot summers ahead of us (cold winters, too), this might be a price you're willing to pay for good sleep.

The sleep tracking is also good, although it's better at the overall picture than the finer details. And I'm not sure it's worth the $250 extra to subscribe. The Withings Smart Mat is $50 less and has better tracking.

And the Orion does have some flaws, including a bulky control hub and a persistent buzzing noise. It also adds firmness to your mattress, so side sleepers might feel some pressure at the shoulder and hips.

But those problems fade into the background as I slip into a bed that's just the right temperature for me. And if sweaty nights are sabotaging your sleep, you might feel the same way.

Orion Sleep System review: Alternatives

Fall has finally arrived, which means it's time for the Tom's Guide sleep team to transform our bedrooms into a cozy sanctuaries for hibernation season. And we've found plenty of top-rated deals to give your sleep set-up a quick and impactful fall refresh, without breaking the bank.

From comfy bedding you can layer on chilly nights to one of the best sunrise alarm clocks for dark mornings, every bedroom essential you see here has been hand-picked by our panel of sleep experts. That includes our very own Certified Sleep Coach (CSSC), Claire Davies, and seasoned sleep product testers like myself.

My top cozy season pick? The newly-released Pine & Pillow Candle, $26.99 at Naturepedic, which is non-toxic and has a calming pine and vanilla aroma. Read on to find out what else myself and my fellow sleep enthusiasts are using to sleep better in the darker months ahead.

Claire Davies, Managing Editor of Sleep

Claire says: "For me, Fall and winter are all about 'light and layers'. A common bedding mistake is to swamp your bed with flannel sheets, a heavy comforter and thick blankets. That's a recipe for overheating. Layering it with breathable, temperature regulating fabrics – cotton, Tencel, bamboo and wool – keeps you cozy, not sweaty.

"Getting the right type of light after sleeping is also important to winter sleep health, as it helps regulate your circadian rhythm. With natural daylight sometimes not appearing until later in the morning, I recommend using blue light therapy glasses or a light therapy box within 30 minutes of waking. A good sunrise alarm clock, while not light therapy, can help you wake up more easily on pitch-black mornings. Here are my top suggestions for 'light and layers'..."

Nicola Appleton, Sleep Editor

"I use the Dreamegg sunrise alarm clock to wake up feeling refreshed and alert on dark fall mornings, while I unwind in the evenings by listening to sleep mediations with the Ozlo Sleepbuds 2," says Nicola.

"I was also lucky enough to nab a free 2-pack of Helix Dream Pillows with my Helix Midnight Luxe mattress, and I loved how comfortable and supportive for side sleeping they are. If you want to experience these medium loft, microfiber pillows for yourself, now is a great time to buy, as the Helix Dream Pillow set currently has 25% off."

Ruth Jones, Senior Sleep Staff Writer

Ruth says, "My favorite products include a weighted blanket from Oodie (I've been curling up under mine for evening movie marathons) and a weighted eye mask from Bearaby, as soon as I put it on I feel cozy.

"I enjoy hot cocoa before bed but they often come packed with sugar and caffeine. This caffeine-free Moonbrew is both sugar-free and mixed with sleep-inducing magnesium, making it the perfect choice for chilly evenings."

Frances Daniels, Senior Sleep Staff Writer

"I've spent the past three years covering and reviewing some of the most-hyped sleep gadgets, and a cozy sleep accessory I loved testing is the Birch Organic Mattress Topper — one of the best mattress toppers on the market. It uses temperature-regulating wool that will keep you warm and toasty in the colder months but cool in the summertime," says Frances.

"As well as enjoying the cozy ambience created by the Naturepedic Pine & Pillow Candle, I'm also a huge tea fanatic and love sipping on the latest herbal blends to unwind before bed. While pumpkin spice lattes have become synonymous with fall, they contain way too much sugar and caffeine to be enjoyed in the evening. That's why I'm swapping them for sweet, caffeine-free Pumpkin Spice Chai Tea, now $9.99 at teapigs."

I used to be a great sleeper, nodding off at the drop of a hat and clocking my full eight hours every night. But then I hit 40 and suddenly I’m finding it difficult to fall asleep, stay asleep and am often wide awake at 3 a.m.

Throughout my teens and twenties, sleeping was easy. It didn’t matter if I was on my friend’s couch, a plane or with my face pressed up against a bus window. My thirties were punctuated with raising young children, and sleepless nights were part of the gig.

But now that I’m 40+ and my kids no longer disrupt my rest, sleep is something I’m still struggling with. To find out why and what I can do to get the rest I need, I spoke to Dr. Chris Winter, a double boarded sleep specialist and Dr. Shelby Harris, board-certified clinical psychologist at Better Sleep.

• Read more: I’m getting 38 minutes more deep sleep a night thanks to this 10-min habit — and it fixed my 3 a.m. wake-ups

How turning 40 impacted my sleep

As a sleep writer and product tester, I have everything I need for a great night’s rest. I’m sleeping on the best mattress for my body type, I have a silk eye mask to block out ambient light and I pop in my sleepbuds every time noise threatens to disrupt my peaceful sleep sanctuary.

And yet, sleep is elusive. Instead of feeling relaxed and ready for rest, anxiety often washes over me and I’m alert, with my heart pounding. On the nights that I do drop off quickly, it’s common for me to then be wide awake at 3 a.m., feeling haunted by some vague worry. It's a problem that's only developed in recent years.

I’m exhausted, frustrated and ready for answers.

4 common causes of sleep disturbances for those aged 40+

"There is no switch that suddenly flips at age 40, but several biological and lifestyle factors can begin converging during this stage of life," explains Dr. Winter, a board certified neurologist with over 30 years of clinical experience.

These are the most common causes of sleep disturbances among those aged 40 and over...

1. Sleep becomes lighter

"Sleep naturally becomes somewhat lighter and more fragmented as we age, making us more susceptible to being awakened by noise, temperature changes or physical discomfort," explains Dr. Winter, who is a member of Natrol Scientific Advisory Board.

Dr. Harris also highlights the biological shift that occurs as we get older, leaving us more susceptible to nighttime awakenings.

"As we age, we spend less time in deep sleep and more time in lighter stages, making us more likely to notice brief awakenings," explains Dr. Harris, who specializes in behavioral sleep medicine.

Dr. Winter points out that most people wake briefly several times during the night, perhaps without even remembering. "More meaningful considerations are how long someone remains awake, how distressed they feel about the awakening and whether it affects how they function the following day," he explains.

"The key is to look at what is happening around that 3 a.m. wake-up, like temperature, stress, alcohol, medications, snoring, or other symptoms, rather than assuming the clock time itself points to a particular cause," advises Dr. Harris.

2. Hormonal fluctuations

As a 42 year old woman, I can't ignore the hormonal shifts that could be contributing to my sleep disturbances. "As we move into our 40s, several factors can begin to disrupt sleep that may not have been an issue earlier in life," explains Dr. Harris.

"One of the biggest is hormonal change, particularly the fluctuations in estrogen and progesterone that occur during perimenopause and menopause, which can contribute to night sweats, temperature changes, anxiety, and more fragmented sleep," the psychologist adds.

For me, nighttime anxiety has become a significant cause of my sleep disruptions. Knowing that hormonal fluctuations could be behind that shift in my mental health gives me hope that this feeling is temporary.

3. Daily stressors

Those in the 40+ age category are often part of the sandwich generation; we're raising children and caring for ageing parents. Throw in money worries and work pressures and we've created a perfect storm of stress — and that has a knock-on effect on our sleep.

"We tend to become more sensitive to stress as responsibilities around work, family, and caregiving accumulate," agrees Dr. Harris.

Stress can trigger the production of the 'stress' hormone cortisol. Levels of cortisol naturally begin to rise around 3 a.m. as part of our Cortisol Awakening Response (CAR), before peaking when we wake up. However, a higher baseline level of cortisol can lead to a stronger CAR, waking you up prematurely.

4. More susceptible to sleep disorders

Studies suggest that as we age, our risk of developing common sleep disorders such as restless legs syndrome, sleep apnea and nocturia increase.

Dr. Winter concurs with this. He notes that "restless legs syndrome and sleep apnea, the risk of which can increase as we age" are among contributors to disturbed sleep for people in the 40+ age group.

Regardless of your age or stage in life, if you have developed new symptoms that prevent you from getting the sleep you need it's important to discuss this with your doctor.

How to sleep better throughout midlife and beyond

Great sleep can be harder to come by as we advance in years. However, Dr. Winter and Dr. Harris share their top tips for managing age-related sleep disturbances, so you can get the rest you deserve.

• Don't panic: "Don't panic about an occasional bad night; worrying about sleep can actually make the problem worse," says Dr. Harris.
• Stick to a consistent sleep schedule: "Maintaining a consistent wake time each day, even after a difficult night, can help anchor the body’s internal clock," says Dr. Winter.
• Get plenty of morning sunlight: Like a consistent sleep schedule, natural sunlight can anchor your circadian rhythm, helping you to feel tired and alert at the right times.
• Keep a sleep diary: "Keeping a sleep diary for a week or two can help identify patterns involving stress, food, alcohol, exercise, medications or physical symptoms," advises Dr. Winter.
• Optimize your bedroom for sleep: Sleep becomes lighter as we age, which means we're more susceptible to light, sound and temperature-related disturbances, so keep your bedroom cool, dark and quiet.

Warning: what you're about to read will make you itch. Because it turns out bed bugs are everywhere, from our train services to store restrooms. Even worse, they might be growing resistant to insecticides. If you need a minute to scrub your entire body, we understand.

So how worried should we be? Bed bugs are notoriously hard to get rid of and often enter your house on clothes and soft furnishings. While they don't carry disease, they love to bite and the first signs of a bed bug infestation are often itchy red marks.

But that doesn't mean you have to start grocery shopping in a hazmat suit. Staying alert and taking care can prevent bed bugs from turning your home into their sanctuary. Here's what you need to know.

• Don't turn your indoor heating on before vacuuming your mattress — dust mite expert explains why

Bed bugs are all over the place — but you don't need to panic

Two services on Southeastern railway, a major British train operator, were canceled recently following news bed bugs had been seen in driver's carriages. One driver reportedly refused to even board until "provided with a white full-body protection suit." (The Independent.)

Representatives for Southeastern insist bed bugs were only found in drivers cabs, with no passenger carriages impacted. But it's left travelers feeling somewhat jumpy.

Meanwhile, a home in Cardiff, UK, reportedly housed "millions" of bed bugs in what a pest controller described as "horrendous," claiming it was the worst outbreak he'd seen in 38 years (BBC.)

In the US, a trip to the store has become fraught following the news that bed bugs were spotted in several Kwik Trip locations in Wausau. WSAW reports the restrooms were closed for several days as professionals were bought in.

It all paints a gruesome picture. But before you cancel your commute, the risk of picking up bed bugs from trains or stores remains low. The most common source of bed bug outbreaks remains travel destinations — hotels, motels and even 5-star resorts are a bigger risk for bed bugs than taking the bus to the store.

3 ways to keep bed bugs out of your home

The best method of bed bug control is prevention. That doesn't have to be an overwhelming task. Follow a few simple steps to better guard your home against bed bug invasions.

1. Keep outside clothes away from your bed

After a long train journey you might be tempted to collapse straight onto your bed. However, the only clothes that should ever touch your mattress are your pajamas.

Outside clothes and shoe should stay away from the bed. And while you're at it, keep handbags, briefcases, shopping bags and luggage off your mattress. Bed bugs can hide in the seams of these everyday objects, waiting until you put them down on a soft surface to make a bid for freedom.

This is particularly important when returning from a vacation or overnight trip. Place any suitcases in the bath tub and wash any clothes you packed before returning them to your drawers.

2. Stay on top of your cleaning

It's a common myth that bed bugs are drawn to dirty furnishings — they're happy in any dark corner. But they do enjoy being left undisturbed. And once bed bugs have settled into a rarely cleaned mattress, it can take a while to spot an infestation.

So what does a good mattress cleaning schedule look like? Our first tip is to change your bed sheets once a week. Bed bugs dislike heat so washing bedding at a high temperature (fabric permitting, always read the care label) can help kill the early stages of an outbreak.

While your mattress is stripped, break out the vacuum. Concentrate on the seams and tufting, as these hidden corners are a bed bug favorite. If you think you've captured a bed bug, make sure to empty the vacuum outside the house.

Every three to six months, undergo a mattress deep clean. This is when you tackle deep set stains and moisture build up, tackles rarely seen places (including the bed frame) and get everything back to its best.

3. Invest in a high quality mattress encasement

A mattress encasement won't keep out bed bugs entirely. But it does provide an extra layer of protection between the mattress and any creepy crawlies.

Mattress encasements wrap all around the mattress, guarding the top, sides and the often neglected base. This means if bed bugs want to burrow into your bed, they have to work at it, giving you more chances to spot the interlopers.

While encasements don't need to be washed as regularly as your other bed sheets, we recommend cleaning a mattress protector once every one to two months.

Worried bed bugs are already in your home? Try these...

Diatomaceous earth, pest killer and bed bug traps won’t banish an infestation but they can be used to out a halt to an outbreak. If bed bugs have taken control of your mattress, however, we recommend contacting the professionals.

I've tested all kinds of wearables and there's one thing I demand from all the best sleep trackers: they can't interfere with my rest. Sleek screenless trackers such as the Oura Ring 5 and Fitbit Air are from the next generation of sleep tech, offering detailed tracking without the bulk of a smartwatch.

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

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

Fitbit Air vs Oura Ring 5: Price and availability

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

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

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

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

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

Fitbit Air vs Oura Ring 5: Design & Battery

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

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

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

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

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

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

Fitbit Air vs Oura Ring 5: Sleep tracking

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

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

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

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

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

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

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

Fitness tracking

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

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

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

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

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

Fitbit Air vs Oura Ring 5: The apps

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

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

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

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

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

Fitbit Air vs Oura Ring 5: Verdict

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

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

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

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

Hatch is the arguably the most recognizable brand name attached to sunrise alarm clocks. The Restore 3 sits at the top of our best sunrise alarm clock guide, but there's now a new version: the Hatch Sleep Clock, which offers contactless sleep tracking in addition to Hatch's usual smart alarm features.

Outwardly, the Hatch Restore 3 and the Hatch Sleep Clock are virtually identical clocks, and their light and audio settings almost match, too. Both have sunrise and sundown simulations and a jam-packed audio library. But for the extra $80 you spend on the new Sleep Clock, Hatch promises 97% accurate sleep tracking.

I've tested both clocks and I'm here to tell you the differences, similarities, pros and cons between the Hatch Restore 3 and new Hatch Sleep Clock. Let's get into it...

Hatch Restore 3 vs Hatch Sleep Clock: Price

• The Restore 3 retails at $169.99 while the Sleep Clock sits at $249.99
• Discounts on both can be found during major sales, like Black Friday and Cyber Monday
• Both come with a monthly subscription fee to access all features, starting at $4.99 per month

Hatch's pricing has always remained pretty stable without any price hikes between new generations. But with the additional sleep tracking functionality, it was inevitable there would be a price increase between the Restore 3 and the Sleep Clock.

The Restore 3 sits at $169.99, while the Sleep Clock is $80 more expensive, at $249.99 — though discounts can be found during major sales, such as Amazon Prime Day. The Restore 3 was also reduced by $30 at Hatch for Black Friday in 2025 (the Sleep Clock was only released in August 2026), so it's likely both devices will be discounted for Black Friday in 2026.

For comparison, the Withings Sleep Analyzer, a similar contactless sleep tracker (a mat that slides under your mattress) sits at $199. However, the Hatch sleep-tracking alarm clock is also going to help you wake up in the mornings too, which will make it worth the extra $50 for some people.

Important to note: No matter which Hatch clock you go for, be prepared to pay a monthly subscription fee starting from $4.99 per month to access Hatch's full range of light and audio programmes.

Hatch Restore 3 vs Hatch Sleep Clock: Design & Set Up

• Practically identical designs and color options
• The Hatch Restore 3 is marginally taller
• Setting up the Sleep Clock requires more thought for the sleep tracking to work

In terms of design, there's not a lot that sets the Restore 3 and Sleep Clock apart. They are perhaps best described as non-identical twins, considering the Restore 3 is marginally (a mere centimeter) taller than the new Sleep Clock, while the Sleep Clock is a touch wider; though these differences are hardly noticeable.

Both are built with a plastic back and chic cloth front, and are available in three neutral colorways (putty, cocoa, greige) that are sure to fit into any modern bedroom aesthetic.

On to set-up: if you possess a reasonable digital IQ, setting up either device should pose no trouble.

Yes, you need to connect them to the compatible Hatch app (what device doesn't come with an app these days?) to pre-set your routine and choose your alarm audio and sunrise color tone. But once that's done, you can leave your phone out of the bedroom night to night thanks to the on-device buttons.

Where the set up process differs with the Sleep Clock is in the positioning of your clock. For the new Sleep Clock to be able to accurately read your sleep metrics, it must be placed level to your bed approximately at chest height. This is because it determines your sleep metrics from your movement and breathing patterns.

This does mean I've had to balance the Sleep Clock on a stack of books while I've been using it as my bedside unit is too high – fine as a temporary measure, but something to think about if you're planning to use the Sleep Clock long-term (I'm already browsing new bedside tables, as I have been loving the wearable-free sleep tracking).

Hatch Restore 3 vs Hatch Sleep Clock: Features

• Sunrise and sunset programmes are the same quality on both clocks
• You can operate both clocks phone-free after set up
• The Sleep Clock tracks your sleep routine too, but can't gauge in-depth biometrics like other sleep trackers

Sunrise simulation

As sunrise alarm clocks go, Hatch undoubtedly does it best. Sure, you can get dupes like the Dreamegg Sunrise Alarm Clock, which I must admit impressed me in testing considering its $59 price tag, but for variety and and quality Hatch is the top dog.

So how does the functionality of the Restore 3 and Sleep Clock compare?

Honestly, if you narrow it down to a sunrise alarm clock's main purpose: to make waking up in the morning easier, the two clocks are on par. It's the additional sleep tracking functionality brought by the Sleep Clock that sets them apart.

I spent last winter with the Restore 3 and this autumn with the Sleep Clock and, sleep tracking aside, I've not noticed a massive difference in features. Both do a great job of simulating a sunrise, gradually flooding my room with light at 5:30am when natural light is absent. I find this helps wake me up more gently so by the time my alarm rings I am not so startled, or indeed frustrated that my night's sleep is over.

The variety of alarm sounds in the Hatch audio library help, too. Waking up to soundtracks like 'Icelandic Valley Morning' and 'Bird Sanctuary' is far more relaxing than the incessant beep of an iPhone alarm.

Sound and light quality of both clocks is strong, and consistent across the wake up features and night time features. Remember, you can play sleep sounds and switch on a sunset simulation on both the Restore 3 and Sleep Clock in the evenings as well.

Sleep tracking

Time to discuss sleep tracking: While the Sleep Clock doesn't go as in-depth as the best sleep trackers on the market (no heart rate, HRV, or blood oxygen readings here), it does track your movement and breathing patterns to deliver your sleep timings and sleep stages.

During testing, I've compared the data the Sleep Clock has given me with that from my Oura Ring 5 (the gold standard in commercial sleep tracking, according to our reviewers) and I'm pleased to report that the data largely matches up, suggesting the Hatch sleep insights are accurate.

Here's a snapshot of said data, and I actually think Oura overestimated my time awake on this particular night.

Hatch's software highlights your sleep patterns across the week to help you identify trends and lifestyle habits that may be hindering (or improving) your rest.

It also plots your intended sleep times against your actual rest, helping you stay accountable to a consistent sleep schedule, and gives you sleep tips too based on your personal data. "When a small adjustment could support your sleep, we'll suggest where to start," states Hatch.

One noticeable difference from other sleep trackers is the lack of sleep score, an intentional move on the part of Hatch ("there are no sleep scores that will cause you to stress rather than rest" they say), but some people may find they prefer having a specific data point to refer to.

Sleep tracking is, of course, absent with the Restore 3, hence it is this feature that could really sway your buying decision here.

Even as a sleep tech reviewer, I do think the less gadgets in the bedroom the better, especially when each one has its own app to connect to, which can become distracting around bedtime and first thing in the morning.

This is the beauty of the Hatch Sleep Clock: it is a screen-free device that wakes you up, monitors your sleep quality, and keeps all your sleep data in one app on your phone.

While the Restore 3 is a brilliant sunrise alarm clock, which will excel at waking you up and sending you to sleep peacefully, I have enjoyed the additional sleep tracking functionality offered by the Sleep Clock. As much as I love my Oura Ring, going to bed completely wearable-free has been liberating.

Hatch Restore 3 vs Hatch Sleep Clock: Which should you buy?

Buy the Hatch Restore 3 if...

✅ You want to spend less: $80 cheaper than the Sleep Clock, the Restore 3 isn't cheap, but it is the more affordable option of the two.

✅ You're not interested in sleep tracking: If you think the sleep tracking functionality would be wasted on you, and you just want help waking up in the mornings, you might as well opt for the cheaper sunrise alarm clock.

✅ You want to quit morning phone use: Once your Restore 3 is set up, you don't really need to use your phone to operate it; whereas with the Sleep Clock you could be tempted to check sleep data first thing in the morning, potentially leading to aimless scrolling.

Buy the Hatch Sleep Clock if...

✅ You want contact-free sleep tracking: Don't like wearing your smartwatch to bed? The Sleep Clock is one of the best value bedside sleep trackers you can buy, and it has the bonus of being a wake-up light, alarm clock, sleep sound machine, and night light, too.

✅ You want to invest in a sleep gadget that does it all: A wake-up light, alarm clock, sleep sound machine, night light, and sleep tracker, the Hatch Sleep Clock is your one-stop purchase to a better sleep routine – and limiting gadgets in the bedroom is always a great shout.

✅ You want to make the most of your Hatch+ subscription: Monthly membership fees are the same for both clocks, so getting core sleep data included in that price, alongside light and audio programmes, seems better value.

I love my husband, but I do not love the window-rattling sound he makes when he snores at night. The only thing that allows me to get a wink of sleep are the Ozlo Sleepbuds 2, now $42 off at Amazon. That brings them down to $237 from $279, which is their lowest ever price.

The Ozlo Sleepbuds 2 are among the best sleep headphones we've tested, thanks in part to their low-profile design that's superbly comfortable for side sleepers. Plus, they feature crisp audio alongside noise-masking technology that effectively drowns out loud noise.

They also track sleep, as well as record night time environmental factors, such as light, temperature and sound. So I can actually show my husband how loud his snoring is. Here's a closer look at my top pick of the Amazon Prime Day sleep deals...

How the Ozlo Sleepbuds 2 saved my sleep

And, quite possibly, my marriage. Slightly controversially, the Sleepbuds 2 eschew active noise cancelling (ANC) in favor of noise-masking technology. What that means is that the earbuds will drown out your noise disturbance with a different sound, instead of silencing it altogether.

So, while my husband's esophagus vibrates noisily with every inhale, I'm listening to gentle ocean waves or deep breathing my way through a sleep meditation.

Forgoing ANC also means the Ozlos are lighter and boast a lower profile than other ANC models on the market, like the Soundcore Sleep A30. The Ozlo Sleepbuds 2 are the smallest earbuds designed specifically for sleep. That means that they're superbly comfortable in all sleep positions, including side sleeping.

The Sleepbuds 2 are laced with biometric sensors, which provide basic sleep tracking. The case itself also houses environmental sensors, which monitor what's happening around you as you sleep.

The idea is that by combining an overview of your sleep with a record of any sound, light or temperature disruptions in your bedroom, you get a clear picture of exactly what it is that's hurting your slumber.

To show you how this works in practice, here's a look at my sleep stats. (Note the 94 decibel sound at some point between 22:46 and 05:37. That's the equivalent of a buzzsaw or leaf blower).

Via the app and bluetooth connectivity, you can control how you use your Sleepbuds, choosing from a soundscape or sleep masking sound. You also have the option to pre-set your chosen sound, volume and duration, so all you have to do is pop the buds in your ears before bed.

I've set mine to a soothing sleep sound or gentle rainfall that lasts for 20 minutes before turning off. Of course, you can listen to sound all night if you want (you'll get around 10 hours on a single charge, with the case providing an additional 2-3 charges).

There's no getting away from the fact that these sleepbuds are still expensive, even after today's price cut. But if you're looking for a comfortable and reliable piece of kit to drown out noise disturbances, this is it.

Prefer ANC? Try this deal instead

I was a late convert to sleep tracking: I wanted to learn more about my sleep but hated wearing a watch to bed. The Withings Sleep Analyzer, now just $159.99 at Amazon (was $199.95), was the answer This contactless tracker is the easiest way to learn about your sleep health, even for the tech-adverse.

While the best sleep trackers typically need access to your wrist or finger to gather data, the Withings Sleep Analyzer takes a more distant approach. It sits beneath your mattress and uses high-powered sensors to detect even the tiniest movements. From this, it maps your sleep.

The Withings Sleep Analyzer is ideal for those looking to get started in sleep tracking, or anyone who's had a bad experience with a wearable. Once the Amazon October Prime Day deals end I predict this will go back to full price, so don't let the discount slip away.

Why I love the Withings Sleep Analyzer

Using a tracker has shone a light on my bad sleep habits, which has helped me improve my overall sleep hygiene.

For example, I used to think I woke up at roughly the same time every day. Just two weeks with my Withings Mat exposed that lie. But now that I can see how jumbled my schedule is, I've taken steps to get it in order. And (who'd have guessed), that groggy feeling from oversleeping at the weekend is gone.

But there are a few features unique to the Withings Sleep Analyzer that have me recommending it today. One: you don't have to wear anything, making it among the most comfortable sleep trackers I've tested. The Oura Ring 5 is perhaps my favorite wearable because it's easy to forget about, but once the Withings is in place, you don't know it's there.

Two, you don't have to charge it, which means no missing data because your tracker died. I love the convenience of a screenfree tracker but I have some gaps in my nights from my Fitbit Air running out of battery without me noticing.

And three: there's no subscription required (although you can upgrade to Withings+ for data analysis.) All your metrics are free to access in the Withings app.

Not what you want? Try this instead...

Anyone else feeling rundown? Dark mornings, early evenings and the looming pressure of the holidays can do a number on your sleep and wellbeing. You need a nice, long week off — or, failing that, these mood-boosting deals from Amazon.

I'm in the process of turning my bedroom into the perfect winter hideaway, a place to retreat to when I need to wind-down. To do so, I've been scouring Day 2 of Amazon Prime Deals to find the biggest offers on circadian friendly lighting, soothing weighted blankets, and the best stress-busting sleep and wellness tech.

With only today left to shop this October's Amazon Prime sleep and mattress sales, these deals aren't going to stick around. But the good night's sleep you get from these top-rated cozy sleep essentials? That will last all winter. Here's what I recommend...

I need a quiet, distraction-free environment to fall asleep fast but while Prime Day is full of deals on ANC headphones, as a side sleeper, these chunky earbuds can hurt my ears. And that's where the Jabees Peace Duo Pillow Speaker, now $44.99 (was $59.99) at Amazon, steps in.

A great contactless alternative to the best sleep headphones, the Peace Duo Pillow Speaker relies on bone conduction technology to play noise-masking sleep sounds. Simply place the speaker under your pillow, and you'll hear soothing sleep sounds as soon as you rest your head.

I recently tested this under-the-pillow speaker and was blown away by how clear my noise-masking white noise sounded. I fell asleep fast, even with my noisy neighbors chatting well into the night. Here's why I think the Peace Duo Pillow Speaker discount is one of the best Amazon October Prime Day deals this year.

How the Peace Duo Pillow speaker helps me fall asleep fast

While you can read all about my experience using the pillow speaker in my Jabees PEACE Duo Pillow Speaker review, here's a quick look at why I love it.

I hate the sound of talking or music playing (either from neighbors, roommates, or a TV left playing in another room) when I'm trying to sleep.

Sleep earbuds are amazing at blocking out sleep-disrupting noise or playing soothing sleep sounds like white noise, but they can be hard on the ear canals (especially when side sleeping)

The pillow speaker completely avoids that problem. It's a compact, cordless sound machine that uses bone-conduction technology to transmit audio directly through your pillow.

Positioned underneath your head, it plays ambient soundscapes—like pink noise or rain—that only I can hear, making it ideal for side sleepers, couples, or dorm rooms.

I was a little afraid that I would feel the speaker through my pillow and find it uncomfortable, but the thin, compact design means it's totally non-obtrusive. It's also easy to set up and supports both Bluetooth streaming and screen-free SD card playback.

However, it isn't suitable for everyone. Back sleepers and memory foam pillow users may find the volume too quiet, and the audio clarity is insufficient for spoken content like guided sleep meditations or sleep stories.

Despite these limits, I thinks it's still a comfortable alternative to wearing sleep earbuds.

Looking for a cheaper noise-blocking alternative?

Dreamegg Sunrise 2: Review in brief

The Dreamegg Sunrise 2 is one of the best sunrise alarm clocks I've tested, thanks to its excellent value for money versus performance. I've been using this sleep gadget for the last week and have been impressed with its sunrise and sunset simulations and sounds, which have worked in tandem to help me fall asleep easily at night and wake up with more energy in the morning.

In my quest to improve my sleep, I like to keep my bedroom as analogue as possible. So I like how the Dreamegg Sunrise 2 is smartphone and app-free. The buttons sit on the top of the clock and they're intuitive and easy to use. There's a dial for volume, a dial for light, and a snooze button that sit at the top.

As well as a warm, orange sunrise simulation that wakes you up in the morning (which it does effectively, thanks in part to its 3D dome-like shape that projects a wide arc of light around the bedroom), the Dreamegg also boasts a sunset setting.

Choose from 10 different colors to wind down at night, then select the brightness you want to start at. Next, set the timer for how long you want the light on, ranging from 5 to 180 minutes, depending on how long you want your sunset simulation (wind-down) to last for.

You can also choose between 29 relaxing sounds to accompany your sunrise or sunset simulation, ranging from white noise to nature sounds (for example, there's a 'fan', 'rain' and 'birds'). Granted, these sounds are seem pretty basic when compared to some other premium models on the market, such as the Ambient Dreamie, which boasts a library packed full of crisp sleep sounds to help you nod off and wake up. But then, the Dreamie costs $249 at full MSRP, while the Dreamegg costs $49.99.

Ultimately, if you want a decent sunrise alarm that wakes you up feeling refreshed during dark fall and winter morning and can double up as a nightlight before bed, I think the Dreamegg Sunrise 2 is an excellent choice in today's Amazon October Prime Day mattress and sleep sale. For a more detailed look, here's my full review...

Dreamegg Sunrise 2 review: Features

The Dreamegg Sunrise 2 is a sunrise alarm clock, as well as night light and sleep sound machine. In a world of sleep tracking alarm clocks and unrise alarms that double as noise cancelling sound machines, the Dreamegg features seem pretty basic.

But, for me, it does everything I want from a sunrise alarm clock, and without having to pay a monthly subscription or connect it to my phone, which I try to keep out of the bedroom.

The sunrise simulation mimics the rising sun, flooding your bedroom with warm, orange light. When setting your morning alarm, you can choose how long you want the sunrise simulation to last, ranging from 0-60 minutes.

The benefits of a slow sunrise simulation means that the increasing light, even through your closed eyelids, helps trigger the production of wakeful hormones, such as serotonin and cortisol. It helps supress the production of hormones keeping you asleep, such as melatonin. Together, the rise and fall of specific hormones help to wake you up feeling refreshed.

You can also choose between 29 sounds to help wake you up, which sounds at your chosen alarm time. These sounds feel pretty basic compared to top of the range models, but, as an alarm, work well enough. I opted for 'birds,' which fills my bedroom with a dawn chorus and it's really quite pleasant.

When it comes to winding down for bed, you can cycle through 10 ambient light colors to get the right hue for you, including red, amber and soft orange (all of which are conducive to sleep). If you want to, you can accompany your nightlight with one of the above sleep sounds to relax alongside to.

You can choose how long you want your sunrise to last, from 5-180 minute timer. Once you've settled upon a setting that works for you, press and hold the heart button on the side, which means that next time you can start your sunset simulation with the tap of a button.

Dreamegg Sunrise 2 review: Performance

I've been waking up with the Dreamegg Sunrise 2 alarm clock for the past week. Here's how I rate it across set-up, sunrise simulation and sleep sounds.

Set-up

Setting up the Dreamegg Sunrise 2 is straightforward task that will take ten minutes, tops. Included in the box is the sunrise alarm, instructions, a quick start card and USB to USB C cable (no plug included).

To begin, plug the Dreamegg into a power source. Next, set the correct time by pressing the dimmer/time set button.

The large snooze button on top is what you want to press to access your sleep sounds. Press and then twist the button to cycle through the different sounds available, adjusting the volume on the side.

To access the light options available, hit the sunshine button on the side. Press again to cycle through the colors and hold down when you want to turn it off. To create a winddown routine, press and the timer button and choose how long you would like your sunset simulation to last.

Sunrise simulation and alarms

The sunrise simulation on the Dreamegg can last between 0-60 minutes. A lengthy sunrise simulation can help gently draw you out of deep, through the production of key hormones that help you feel alert upon waking.

However, I've found before that a lengthy sunrise simulation can also wake you up a little bit too soon (which I don't want). So I opted for a 30 minute sunrise simulation, and that helps me wake up feeling pretty alert... but not wide awake half an hour before my alarm and wishing I was still asleep.

Before testing the Dreamegg Sunrise 2, I had been using the Dreamegg Sunrise 1. One of the key differences between the two is the Sunrise 2's dome-shaped clock face. This, according to the brand, helps project light further, helping to wake you up more efficiently.

The critic in me thought this sounded like a gimmick, but I've found that the light bathes my entire bedroom in a warm glow, as opposed to just one side of the room.

Another key difference between the two is the new, dial-shaped snooze button that sits proud at the top of the clock. If you find yourself reaching for the snooze button before you've even opened your eyes, you'll be able to easily identify it (that was another gripe of mine against the Sunrise 1).

Sleep sounds

Whether you're choosing one as part of your wind down routine or morning alarm, there are 29 sleep sounds to choose from. They range from 'storm', 'rain', 'lullaby' and 'birds.' These feel pretty basic in comparison to higher-end models on the market (see below for my top recommendations.)

No app or wifi connectivity means there's no option to play sleep meditations or podcasts through the speaker, either — which some premium models do. But then, these models cost upwards of triple the price.

The Dreamegg Sunrise 2 sounds quality is passable and the library of sounds is pretty standard, but, for me, it more than does the job.

Dreamegg Sunrise 2 review: Should you buy?

Considering its price vs performance, the Dreamegg Sunrise 2 is an excellent sunrise alarm clock for anyone who wants to dip their toe in the benefits of circadian lighting without spending a fortune on cutting edge tech.

Thanks to its convex clock face, the Dreamegg 2 does an excellent job of flooding dark bedrooms with simulated sunrise, helping to wake you up feeling refreshed during dark autumnal mornings.
The timed sunset simulation and accompanying sound feels like it could be geared towards kids, and I'm already thinking about snapping up another model to help my children settle at night and wake up on time for school.

Yes, there are better models on the market (cough, Hatch). But the Dreamegg is an excellent alternative for those on a smaller budget.

Dreamegg Sunrise 2 review: Alternatives

Tracking my sleep has been a game-changer for helping me stick to a regular sleep routine, and the sleep tracker I swear by has plunged in price in a new Amazon Prime Day deal. The Fitbit Inspire 3, now £59.99 (was £84.99) at Amazon, comes with 6 months free Premium membership which includes additional features, including a daily readiness score.

While it's the Fitbit Air that ranks highly among the best sleep trackers we've tested, the Inspire 3 is an excellent alternative that I, personally, prefer (I'll dig into why below). Plus, it's the Inspire 3 that has been slashed in price today's Amazon Prime Day sleep deals.

The Inspire 3 boasts an ultra bright screen display, long battery life (10 days per full charge) and reliable sleep and activity tracking. £59.99 doesn't quite match the lowest price we've recorded on this model (that was £49.99 earlier this year), but it's a standout saving in today's sale. Let's take a closer look...

Why the Inspire 3 is the Fitbit I'd buy this Prime Day

I've been wearing Fitbit activity trackers for years and the Inspire 3 is the wearable I swear by for reliable sleep tracking. While my bed and sleep times used to be erratic, I know that a consistent bed and wake time, like the 7:1 sleep rule, can help improve your longevity.

Wearing the Fitbit, with its comfortable, low-profile design and detailed tracking, has helped hold a mirror up to my chaotic routine. The result? I'm going to bed and waking up at roughly the same time every day.

While it's easy to see the appeal of the newer, screen-free Fitbit Air, I personally prefer having a watch face I can glance at throughout the day for a quick look at my sleep and health stats.

The Inspire 3 has a slightly higher profile than the Air, but it's still incredibly comfortable to wear to bed. And, taking into account today's 29% off deal, it's a more affordable option. (The Fitbit Air isn't on sale and also has an RRP of £84.99.)

The Inspire 3 is laced with sensors that track heart rate, blood oxygen saturation, movement and temperature, which gives you a well-rounded view of your health. The watch face gives you an overview of your stats, but the Google Health app provides a more detailed look at your metrics.

In terms of its sleep tracking, I like to spend a bit of time each morning checking out how long I spent in each sleep stage, how long it took me to fall asleep and how often I woke up at night. All of this builds towards your overall nightly sleep score. I then crosscheck these metrics against the healthy ranges provided in the Google Health app.

This deal includes six months free access to Fitbit Premium, which offers subscribers guided programs to improve your sleep and stick to a regular sleep schedule, as well as a daily readiness score. After the trial period this will cost a monthly fee of £7.99.

Want the latest model and don't mind paying full price?

I've tested all kinds of sleep tech but it's the Hatch Sleep Clock that's earned a permanent place on my nightstand. This sunrise alarm clock-sleep tracker combo, now only $199.99 (was $249.99) in the Amazon Prime Day sale, is the only thing getting me out of bed during these dark fall mornings.

Like all the best sunrise alarm clocks, the Hatch Sleep Clock gradually fills my room with light to make waking up easier. It means when my alarm goes off at 6 a.m., rather than stumbling around in the dark, I enjoy a gentle start to the day in a bedroom that looks lit by the sun.

And I can see the impact this softer start is having on my day in real-time data, thanks to Sleep Clock's built-in sleep tracker. It's basically a 2-for-1, which is why I can't get enough of this Amazon October Prime Day deal.

Why the Hatch Sleep Clock is my fall must-have

Waking up before the sun always feels unnatural to me. I'm like a bear being poked in the middle of December: grumpy, discombobulated, and ready to get stuck into some pastries.

Light naturally triggers part of the circadian shift necessary for an easy wake up. So when there's no light, getting out of bed becomes more difficult. Hence, angry bear.

Unfortunately, I can't move my schedule to accommodate the sunrise. I have to bring the sunrise to me, which is where the Hatch Sleep Clock comes in.

Based on when I need to wake up, the Hatch creates it's own sunlight. When paired with the soothing alarm tones, I blink myself awake feeling like I've been roused into a natural start.

Even better, the Hatch Sleep Clock features integrated sleep tracking. Tracking your sleep helps you understand your sleep, which in turn can improve your sleep. (Plus, once Hatch has learned your patterns it can give you pointers on where your sleep hygiene needs a spruce up.)

It's one of the most convenient sleep trackers I've tested. It doesn't need to be charged and I don't need to wear it, so even if I forget about it for a week, I still have all my data available to access.

• Read more: I tried the new Hatch sunrise alarm clock — here's how it compares to the best-selling Restore 3

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