Following their release in 2024, we rated the original Ozlo Sleepbuds as one of the best sleep headphones you can buy. Today, the sleep brand has announced the launch of the Sleepbuds 2, an updated and upgraded version of the much-loved originals

I’ve been testing the Sleepbuds 2 for the past week and they still deliver on everything we loved about the originals. Most notably their lightweight, low-profile design, which makes them super comfortable in all sleep positions — including devout side sleepers like myself. According to Ozlo, the Sleepbuds 2 set the standard as the smallest earbuds designed specifically for sleep.

To find out more about what we could expect from the Sleepbuds 2 ahead of their launch, I caught up with Charles Taylor, Ozlo President and co-founder, to get the lowdown on the latest model.

“The SleepBuds 2 are really our improvement after years of listening to customers and we realized there's a handful of things that people really care about, and we wanted to make sure that we release something that really knocks those out of the park,” Taylor tells me.

“The biggest differences are around battery reliability and connectivity, making sure that when you are going to sleep, that we are doing our job of really protecting the night,” says the former Bose employee.

That means you’ll get 14 hours of battery life vs the original 10, along with 2-3 extra charges from the Smart Case. Plus, you can expect seamless Bluetooth connectivity — and no more connection dropouts during the night.

“We protect [against] the disturbances that wake you up, and we help coach you to sleep in the first place,” says Taylor. This happens through excellent noise masking technology (they’ve doubled down on their decision not to include ANC — more on that below) and via environmental sensors built into the Smart Case that highlight which external factors are disturbing you.

New notable features also include phone-free access to key controls (you don't have to pick up your phone to play a sleep sound or silence your alarm). Plus 5 different Sleep Modes so you can choose when and how you access your audio throughout the night.

I expected the Ozlo Sleepbuds 2 to help me drown out noise disturbances so I could sleep better — and they do. Combined with my silk blackout sleep mask, the superb audio quality and noise-masking tech made me feel like I was climbing into my own sensory deprivation tank each night.

What I didn't expect was how the environmental sensors built into the Smart Case, which include light, sound and temperature, could help me unpack why I kept waking up in the middle of the night.

At $279, they're undoubtedly expensive. But if noise disturbances are currently stopping you from snoozing, they're a worthwhile investment in peaceful sleep.

Ozlo Sleepbuds 2 Review: Cheat Sheet

What is it? Ultra small soft silicone earbuds designed specifically for sleep
Who is it for? Those susceptible to noise disturbances during sleep, as well as those who like to fall asleep to sleep sounds or meditations
What does it cost? $279
What do we like? Comfortable, low-profile design and crisp audio for soothing sleep sounds
What don’t we like? Premium price (but we think they're worth it)

Ozlo Sleepbuds 2 Review: Specs

Ozlo Sleepbuds 2 Review: Price & availability

• The Sleepbuds 2 launch with a sale price of $279
• Premium price sits in line with biggest rivals, including QuietOn and Soundcore A30

Launching with a sale price of $279, the Ozlo Sleepbuds 2 are undoubtedly on the pricey side.

In comparison, the Soundcore A30 (our current #1 in our guide to the best sleep headphones) retails at $229.99/£199. Meanwhile, the QuietOn 4 ANC-only earbuds retail at $299/£232.99.

So the Ozlos are priced comparably to their rivals. And as the fit is superbly comfortable (yes, even for side sleepers), the sound is crisp and clear and the noise masking tech actively drowns out disturbances that could wake you up, I'd say the price is justified.

Ozlo Sleepbuds 2 Review: Design & comfort

• The Sleepbuds 2 are the smallest earbuds designed specifically for sleep
• Lightweight, comfortable and sit flush to the ear
• Custom-fit soft, silicone wingtips ensure they stay in place all night

Like their predecessor, the Ozlo Sleepbuds 2 are small, lightweight and sit flush to the ear, which means they’re comfortable for all types of sleeper. That includes those who sleep on their sides, who require a low-profile fit in order to avoid dreaded pillow pressure and earache.

According to Ozlo, the Sleepbuds 2 set the standard as the smallest earbuds designed specifically for sleep.

To ensure they stay in place all night long, they come with custom-fit soft, silicone wingtips that act as an anchor. The sizes range from 0 (the smallest) through to 3 (the biggest).

They come with size 2 wing tips pre-loaded, but it’s well worth experimenting to see which wing tip size best suits the shape of your ear (too small and they’ll fall straight out and too large and they’ll bunch up and pop out).

This clever design is hugely effective — the Ozlo Sleepbuds 2 are the only earbuds I’ve worn to bed that have still been there in the morning. You don’t feel as though you need to wedge them into your ear canal, either. They sat comfortably in my ear and they stayed that way all night.

Ozlo Sleepbuds 2 Review: Features

• The Sleepbuds 2 rely on noise masking (not ANC) to drown out disturbances
• Biometric sensors in earbuds provide basic sleep tracking
• Environmental sensors in the Smart Case track your sleep environment

Like the original Ozlo Sleepbuds, the Sleepbuds 2 have shunned Active Noise Cancellation (ANC). This, says Taylor, is down to the fact that ANC isn't as effective against night time noise disturbances as sound masking. Sound masking uses soft, consistent audio to cover up disruptive noises.

"Active noise cancelation, which is what your ANC is, is really effective for environments we understand," explains Taylor. "So think airplanes, with a very consistent noise. We found them less effective in a sleep environment.

"So when you're sleeping, it's already generally pretty quiet. There's not this large ambient noise. You get more jagged noises; the snoring of a partner, the bark of a dog. And ANC isn't really that great for that. It can ultimately be distracting in sleep."

Instead, the Sleepbuds 2 rely on noise masking technology to drown out noise disturbances so you can sleep comfortably all night long, regardless of what racket you're up against.

This does have some downsides when it comes to versatility. While sound masking might be good for sleep, if you want to use your earbuds on a plane or in the office, you don't have ANC to rely on. (An ANC earbud like the Soundcore A30 might be better for multiple use cases.)

The updated Sleepbuds also come with five new Sleep Modes, so you can customize how you listen. Plus, a Sleep Shield feature that blocks notifications while streaming from your phone.

Before bed, you can use your earbuds to steam music, audio books, or other content. But when you start to drift off, the in-built biometric sensors will detect you're falling asleep and automatically transition into sleep masking sounds. (Or you could set a timer, or ask it to make the switch once the content stops.)

I opted for the low-distraction mode of the Sleepbuds. That means as soon as I place them in my ear, they start playing my chosen sleep masking sound from the 30+ options available (Jade Static is my fave.) No scrolling on my phone or Bluetooth connection required.

As well as masking noise and protecting your rest (two things they do incredibly effectively), the Sleepbuds 2 provide basic sleep tracking. But, as Taylor point out, they are not a sleep tracker as such.

"We are not a tracker, and so we very much on purpose do not want to be a tracker," Taylor tells me. The sleep tracking provided, through accelerometers in the buds themselves, is able to detect sleep stages and timing.

This basic sleep tracking, combined with the light, sound and sleep temperature trackers built into the smart case, helps provide a picture of overall sleep quality. Including the disturbances that might be behind your late night wake ups.

Understanding your sleep patterns and environment will arm you with the knowledge of what you need to do to unlock better sleep, says Taylor.

"How cold or warm was the room? How loud was the external noise? How bright was it? So we try and give you all these data points, and then track how we think you're sleeping to ultimately let you make the decision on how to get better sleep," he explains.

For me, I liked being able to monitor the sound disturbances I encounter during an average night (note the 94-decibel sound my Smart Case detected at 03.17 a.m. the other morning).

As someone who frequently finds herself awake at 3 a.m., I found it useful to discover that noise disturbances could at least partly be to blame.

Ozlo Sleepbuds 2 Review: Audio quality

• Redesigned audio system leads to richer sound quality
• New Audio Tuning feature allows you to tweak audio to suit chosen sound

The Ozlo Sleepbuds 2 have been designed and engineered specifically for wearing to sleep, so they were never going to be heavy on the bass. However, the good-enough sound quality of the originals has been redesigned for improved sound clarity.

That means better sound masking capabilities and higher volume. A new feature for the Sleepbuds 2 is Audio Tuning, which adjusts the audio to suit the sound you're consuming.

"In part of adding a whole bunch of new things into the buds, one of those things is now the ability to do more audio tuning," explains Taylor. "So very simply, it's just changing the audio and changing the settings of the audio for an environment."

Playing around with the different profiles, which include Balance, Focus, Spoken Word and Airplane Mode, means you can choose a sound that suits your particular environment or audio.

The Focus Audio mode suits my needs best. It delivers crisp audio when listening to sleep mediations, masking noise disturbances or playing soundscapes.

Ozlo Sleepbuds 2 Review: App & controls

• Improved Bluetooth connectivity prevents connection dropping out during sleep
• Smart Case acts as connection bridge between phone and Sleepbuds
• App access is required for Sleep Mode and sleep feature alterations

A phone and an active Bluetooth connection are necessary to initially set up the Ozlo Sleepbuds 2 and to stream audio.

However, you can configure your buds to automatically play your chosen built-in sleep sound as soon as you take them out of the case (which, as a recovering doomscroller who's trying to kick the habit, I choose to do).

To access the Ozlo app you need to flick open the Smart Case and connect to your phone. It sounds like a fuss, but connection is seamless and happens within seconds.

Bluetooth connection in the Sleepbuds 2 is an improvement on the originals, says Taylor. This translates to better reliability and a longer range. I haven't experienced any issues with my phone finding the Sleepbuds, or connection dropping out (which some customers reported on original version).

Once in the app you're able to control how you use your Sleepbuds. Here, you can select your soundscape, sleep masking sound, set your in ear alarm, adjust the volume or change your Sleep Mode.

For a piece of tech that claims not to be one of the best sleep trackers, I found the sleep insights useful (and largely married up with the findings from my Fitbit Inspire 3).

The earbuds track sleep consistency, efficiency (the time it takes you to fall asleep) and duration. They also collect data surrounding your sleep cycles and wakeful periods. This is useful to track alongside the environmental sensors, so you can see if your sleep issues are down to external factors.

Ozlo Sleepbuds 2 Review: Battery life

• Battery life has been extended to 14 hours from 10
• The case includes an addition 2-3 charges
• I placed on charge after wearing to bed for five nights as a precaution

One of the biggest upgrades from the originals to the Sleepbuds 2 is the extended battery life. Thanks to their long-life, lithium-ion battery, the Sleepbuds 2 pack 14 hours of battery, compared to the original’s 10.

That roughly translates to two full night’s sleep of constant audio play, with the battery stretching longer when using shorter bursts of sleep sound. The case also packs an additional 2-3 charges. Approximately 28-42 hours more use.

Placing the buds back in their case after waking up tops them back up to full charge, while placing the case on charge every three days or so will mean your buds will always be operational. I listen to sleep audio at the beginning of the night, which means I can leave longer stretches between charges (I put on charge after five days as a precaution).

The case charges via a provided USB-C cable.

Ozlo Sleepbuds 2 Review: Should you buy?

A tiny pair of earbuds that drowns out noise disturbances, the Ozlo Sleepbuds 2 get my recommendation. Whether it’s my husband’s snoring, the busy street below or my cat yowling in my face at 5 a.m., I’ve found the Sleepbuds effective at creating a peaceful noise barrier so I can stay dreaming through disruptions and comfortable in all sleep positions.

It’s important to note, however, that this is done through noise masking technology, not through Active Noise Cancellation (ANC). There’s over 30 sleep sounds available, featuring soundscapes that help you fall asleep to soothing masking sound to drown out disturbances.

But if you’re someone who likes to drift off in complete silence, the Sleepbuds 2 won’t be right for you. Instead, I recommend a comfortable pair of ANC earbuds for sleeping, like the Soundcore A30.

However, in order to accommodate ANC, the A30s come with an ever so slightly bigger build. That means they could be uncomfortable for some sleepers (our lead reviewer noted slight discomfort when sleeping on his side).

For complete silence only (and no other sound), go for the QuietOn 4 earbuds — zero connectivity, just total, reliable silence and superbly comfortable in all sleep positions.

After trying the Sleepbuds 2, I can say that I personally prefer the reliable sound of noise masking. The immersive feeling of the soundscapes and the masking sounds are predictably soothing, regardless of what racket is actually happening in my bedroom.

My sleep score has always been the first metric I check when I wake up each morning, but that’s changing as wearables shift focus to a new rating: the circadian score.

Picture the scene: you got at least seven hours of sleep last night and your sleep score was high, but you're still exhausted. The issue might have nothing to do with your quality of sleep and everything to do with your internal body clock.

A growing body of sleep tech recognizes this gap, moving beyond simple sleep scores toward circadian scores—a whole-picture metric that evaluates your 24-hour biological rhythm. Instead of just tracking time in bed or each stage of sleep, a circadian score factors in how daily habits like morning sunlight exposure and evening meal timing impact your rest.

Here, I'll explain how monitoring your circadian score can help you fall asleep faster, wake up with more energy, and optimize your schedule. Plus, we look at six trackers leading the circadian health trend.

Key takeaways: At a glance

• Your circadian rhythm is a 24-hour body clock that regulates sleep, depending heavily on light exposure and habits.
• A sleep score is how you slept (duration, deep/REM sleep, night awakenings)
• A circadian score is why you slept that way (consistency, morning light exposure timing and duration, and timing of evening meals, etc).
• Leading sleep trackers that offer circadian scores, including the pre-order Rhythm Ring, the Ultrahuman Ring AIR, and the Circular Ring 2.

What is a circadian score?

To understand what a circadian score is, let's recap on what a circadian rhythm is. Depending on light exposure, our circadian rhythm acts as a 24-hour body clock that regulates sleep, hormones, temperature, and digestion to keep body processes synchronized with day and night.

Dr Nisa Aslam, advisor to Evera Nutrition, explains that our circadian rhythm is regulated heavily by the sleep hormone melatonin, calling it a "time keeper".

Dr Aslam continues: "It is produced in response to darkness, begins rising in the evening and then under normal conditions peaks at approximately 3:00am before declining towards morning.

"Its role is to signal when to sleep, not necessarily how deeply to sleep."

“Melatonin plays a central role, but restoring circadian rhythm requires more than a single hormone, it involves a balance of light exposure, behaviour, and neurotransmitter support,” he adds.

According to the health expert, irregular sleep schedules, artificial light, and travel can disrupt this balance, "making it harder to wind down".

So, a circadian score measures how well your daily routines strike this balance, aligning your sleep schedule with your circadian rhythm.

For example, studies show that exposure to sunlight in the morning can regulate your circadian rhythm, while research suggests that eating too close to bed can goes against your natural body clock.

Why circadian scores are dethroning sleep scores

While sleep scores tell you how you slept (for example, for how long you slept and how many nighttime awakenings you experienced), it can't tell you why you slept that way. A circadian score can give you key insight into how your daily habits are affecting your sleep quality.

For instance, going to bed at different times every night may be why you find it hard to fall asleep, or maybe a late night workout may be causing sleep disruptions.

6 wearables that track aspects of your body clock

1. Rhythm Ring

If you're looking to find out how late nights or an irregular schedule are affecting your sleep, then the pre-order Rhythm Ring (which you can now reserve for $1) is worth considering.

It's designed specially for shift workers (the first of its kind to do so), where erratic work hours lead to fragmented sleep.

The wearable offers a Circadian Score (rated on a scale of zero to 100) to tell you how well your natural light exposure matched your schedule that day.

2. Ultrahuman Ring AIR

The Oura Ring-rivalling Ultrahuman Ring AIR is a sleep-tracking smart ring, and with no subscriptions necessary you can now buy the Ultra Ring Pro for $479 via Ultrahuman.

The smart ring has a dedicated Circadian Phase Alignment Clock, which maps your body’s Phase Response Curve (PRC) to show where you are in your circadian cycle and gives real-time nudges for light exposure, exercise, and caffeine cutoff windows.

3. Circular Ring 2

The Circular Ring 2 is a smart ring (notice a pattern, here?) that tracks health, fitness and sleep, and it starts at $379 at Circular.

It uses an internal AI assistant (Kira) to track a sub-metric of its overall sleep score. This sub-metric scores your Circadian Rhythm (or rather how your sleep and activities align with it).

4. Oura Ring 5

I have an Oura Ring 5 (now $399 at Amazon) and the sleep tracking is excellent. While it doesn't provide a circadian score per se, it does rank how your sleep timing aligns with your own personal circadian rhythm.

While I'm still in the early stages of wearing my Oura Ring, once I've consistently worn my smart ring for 90 days, I'll be able to unlock the Body Clock feature to help optimize my daily schedules based on my sleep chronotype.

5. Withings

If you don't enjoy wearing sleep trackers to bed, the under-the-mattress Withings Sleep Analyzer, now $199.95 at Amazon) is perfect for tracking your sleep schedule.

While it doesn't provide a standalone circadian score, it factors a Regularity score directly into the overall Sleep Score calculation.

By continuously monitoring bedtime and wake-up consistency night after night, the mat highlights how well-synced a user's sleep habits are with their biological clock to help optimize their overall rest

6. Garmin

Now $169.99 at Amazon, the Garmin Sleep Index Monitor has circadian monitoring feeds into Sleep Alignment metric, which rates how closely a person's sleep schedule matches their underlying biological clock.

While the armband wearable starts logging core recovery metrics right away, once it tracks skin temperature and sleep patterns over a few weeks, it generates personalized guidance to help align daily routines with natural circadian rhythms.

How to improve your circadian score

Using a wearable to track your body clock is Act 1 – the exciting part happens when you use all that data to adjust your daily routine.

Here are four lab-tested, expert-vetted habits to boost your circadian score:

• Get morning light within 30 minutes of waking: Ideally step outside for this, as the sun contains natural blue light to wake you up and signal to your circadian rhythm that sleep is over and its time to be productive. Try sleeping like the Amish and timing your wakeups and bedtimes with the sun.
• Aim for the same wake-up time every day, even on weekends: Your rise time is more important than the time you go to sleep. Consistency is important, as varying your wake-up time from day to day can cause 'social jetlag'. This confuses your internal body clock and puts your sleep quality in the toilet.
• Switch to dim lighting around 60-90 minutes before bed: Bright, stark, artificial overhead lighting tricks your brain into thinking its daytime. Dim lighting boosts production of melatonin, a master sleep hormone.

Why do watches dominate the sleep tracking industry? They're bulky and uncomfortable, so it's time to take a stand... with a headband. The Muse S Athena, from $474.99 at Muse, is a gold-standard sleep tracking headband with lab-grade sensors. What's more, it might actually improve your sleep.

Having just tested the Muse S Athena, it was an obvious choice for our guide to the best sleep trackers. It's packed full of sensors to create a detailed picture of your sleep quality. And, as someone who hates sleeping in a watch but uses an eye mask nightly, it's a comfortable alternative to most wearables.

Plus, while my smartwatch has many great features, the Muse is at the forefront of sleep tech. In my Muse S Athena review I was blown away by the sleep intervention features. It literally reads your mind (well, your brainwaves) and then uses sound frequencies to improve your sleep.

Sleep intervention takes sleep tracking to the next level

The Muse S Athena excels as a sleep tracker. But I'll be honest, you can get trackers almost as good for a fraction of the price.

If you want details of your brain activity overnight, the Muse is worth it. If you just want to know how long you slept for and if you got good quality sleep, the Withings Sleep Mat is a wearables-free alternative for under $200.

But it's not really about the sleep tracking here. It's what Muse does with this information that makes it so interesting.

Muse has two (free) features that stand-out. The first is Sleep Assist. Used before bed, these sleep sounds and meditations gently lull you towards slumber. And when the Muse detects your brainwaves are changing, it adjusts the sounds to match your sleepiness.

The second is Deep Sleep Boost. Starting after you've fallen asleep, when the Muse detects slow brainwaves, it plays frequencies designed to strengthen this restorative sleep phase. As a result, you should sleep deeper and wake up fresher.

So a must have for our sleep tracking guide... and an early contender for our guide to the 'best gadgets straight out of science fiction.'

The Muse S Athena is at the forefront of the next generation of sleep tech. This is a device that not only measures your sleep (and does so with incredible accuracy) but actively intervenes in your rest.

It does so by sensing heart rate, oxygen levels and even brainwaves, and responding with carefully selected sleep-inducing sound profiles.

For data collection, the Muse S Athena ranks among the best sleep trackers. It captures even the briefest late night disruptions (including ones I didn’t realize had happened), alongside data such as movement, sleep position and brainwaves.

This data isn’t always easy to understand (brainwaves in particular creates an interesting but indecipherable graph) but I can’t fault the accuracy.

As for sleep improvement, that’s harder to measure, although Muse’s own metric gives me an excellent average sleep score of 81.

I’ll note on nights I use the Muse S Athena I experience few disruptions and late night wake ups, and I’ve noticed I tend to be up before my alarm.

Not everyone will appreciate the feel of the Muse S Athena headband and it's a sweat magnet on warm nights. The setup could also be improved (it often takes me several minutes to get a connection between the sensors at the back of the headband and my ears).

However, these are small design gripes and the tech is impressively futuristic. More than that, it's actually effective.

• Read more: The Ozlo Sleebuds 2 launch today and I’ve been testing them for a week — here’s how they're already helping decode my 3 a.m. wake ups and sleep through the night

Muse S Athena Sleep Tracking Headband: Price

The Muse S Athena headband is $474.99 at the Muse US store | €449.99 for shoppers in the UK (you’ll have to work out the exchange rate for yourself). It comes with a 1-year warranty.

That’s a premium piece of sleep tech — both the Oura Ring 5 ($399/£399) and Apple Watch 11 (from $399/£369) are cheaper and provide more expansive health tracking. If it’s (clinically validated) sleep tracking you want, the Withings Sleep Mat is a cheaper alternative.

However, the Muse S Athena is more than just a tracker and we’ll dive into all the ways it’s designed to improve your sleep below.

A better comparison might be the Elemind sleep headband at $399 (which both tracks your sleep and tries to improve it) or the Spatial Sleep headband at $319 (which uses sounds and vibrations to help you fall asleep faster).

Whichever way you slice it, the Muse S Athena is expensive and that’s without a premium subscription (starting at $55 | €50 per year).

But there’s also not much you can compare the Muse S Athena to, and that’s coming from someone immersed in sleep tech.

Muse S Athena Sleep Tracking Headband: Design and comfort

The Muse S Athena is unusual for a sleep tracking wearable in that it wraps around your head, rather than your wrist or arm. Putting it on feels very science fiction, like I’m preparing to communicate with the home planet.

The S Athena consists of a soft-to-the touch, washable headband and a plastic front piece, both fitted with a series of sensors: EEG channels, Infrared and red PPG sensors, fNIRS sensors, an accelerometer and a gyroscope.

That’s a lot of tech in one relatively small package but it’s not at all heavy and, apart from one over-tightening incident (the strap length can be adjusted), it’s never pinched or rubbed during the night.

However, we’ve had a recent heatwave in the UK and on particularly hot nights, I’ve had to abandon the Muse.

For me, the Muse S Athena is comfortable and I wear it alongside a lightweight eye mask, so there’s a lot going on. Most nights, I forget it’s there.

If you want a sleep tracker that’s more discreet, though, I recommend the Withings Sleep Mat or the Oura Ring 5.

Muse S Athena Headband: Sleep tracking

The Muse S Athena uses lab-grade sensors to monitor brain activity, heart rate, blood flow and movement to put together a comprehensive overview of your sleep. (And to improve your sleep, something I’ll discuss shortly.)

I compared the data from my Muse S Athena sleep headband to sleep tracking from my Withings Sleep Mat and the Muse has highly impressed me.

Both recorded similar wake times and start times, and the sleep stages largely overlapped.

When it comes to minor disruptions, the Muse S Athena comes out on top — it spotted a 5 a.m. wake up I remembered but my Withings tracker overlooked.

In addition, the Muse S Athena records metrics such as sleep position and movement. These details add to your overall sleep data — for example, excess movement often indicates disturbances — and can also help pinpoint problems like ‘why does my shoulder hurt so much this morning?’

For accurate data, the Muse S Athena is excellent if pricey. But the Muse S Athena is designed not just to measure sleep but to actively improve it.

Sleep Assist

The Sleep Assist feature is for when you’re trying to fall asleep. It utilizes a series of sleep-inducing sounds — from guided meditations to white noise — that play as you drift off.

That’s pretty relaxing as-is but Muse boosts the sleep benefits further by adjusting the sound based on the feedback received from your brain.

I’m a fan of the ambient sounds, particularly as warm nights mean I’ve been sleeping with the window open and letting in my noisy neighborhood. As I’m drifting off, the sounds waver in volume, recreating that feeling when you’re just on the cusp of sleep and your senses are starting to shut down.

I’ve found the meditations less effective, as the quietly dipping voices tend to send my ears perking up while I strain to hear what I’m missing. This is something that happens less the more I use the meditation (and so spend less time anticipating what’s coming next).

Overall, I enjoy the Sleep Assist and I’ll often turn it on before bed but I wouldn’t credit it with helping me fall asleep faster, even if I like the drowsy feeling. However, if you find white noise or sleep meditations helpful, the Muse delivers these sounds with a potential added boost.

Deep Sleep Boost

If sleep assist is for drifting off, Sleep Boost kicks in once you’re snoozing. Again, this uses biometric feedback to push your brain into a sleepier state. In this case, enhancing slow-wave sleep (aka deep sleep).

These ‘whisper-quiet’ sounds start when the S Athena identifies the slow brain waves that indicate you're in the deepest, most restorative sleep stage. The sound kicks in to strengthen these brainwaves (it sounds a bit like a crackle). This isn't intended to keep you asleep but instead to boost the performance of this vital sleep stage and keep you in continuous deep sleep for longer. (And this, in turn, can help you stay asleep for longer.)

The difference won't necessarily be seen in your sleep but in how you feel the next morning — fresher and more alert.

This is a hard metric to qualify as it’s based on personal experience but on nights when I’ve used deep sleep boost I tend to be up before my alarm (a previously rare phenomenon).

I’ve also noticed fewer late night wake ups and when disturbances do occur, they’re brief. In fact, the Muse S Athena headband tracker catches more ‘awake’ moments than I can identify, indicating they were brief and presented minimal disruption.

Muse recommends playing around with the Deep Sleep Boost volume, as you need to hear it but not be disturbed by it. It took a few nights, but I’m comfortable it’s in the right place and volume level now.

Muse also notes the sound should stop once you start wavering out of deep sleep, to prevent disruption.

Overall, this appears to be happening. I’ll note that I recently experienced some fragmented sleep and woke up a few times hearing the deep sleep sound — but only once, and then it stopped. This suggests the Muse is responding to real-time information from my brain.

Smart Wakeup

The Smart Alarm is a premium feature from Muse S Athena, which means I’ve not had a chance to test it. It’s the final part of Muse’s three sleep pillars (falling asleep, staying asleep and waking up).

Again, it uses real-time feedback from your brain, this time to wake you up at the perfect stage in your lightest sleep cycle.

You can pick a period to be woken up in (say, 7 a.m. to 7.30 a.m.) and when your brainwaves indicate you’re ready to go, the Muse will start to gently wake you.

I’m fairly attached to my alarm and I dislike uncertainty around wake times but based on the Muse’s precision in other areas, the Smart Wakeup is tempting me to upgrade to a premium subscription.

Muse S Athena Sleep Tracking Headband: Additional features

The Muse can almost literally read your brain and it doesn’t just use this function to boost sleep. The Muse S Athena is designed as an overall brain enhancement device, with courses to improve focus, memory and reduce stress.

On the free subscription, your access to these courses is limited. There's still things to try but considering the initial investment of the Muse S Athena, I'd appreciate a wider free library.

For those who want to make the most of Muse’s brain-reading tech to improve focus and memory, I recommend upgrading to the premium subscription for full access to the course library.

Having completed a meditation or training session, Muse offers an overview of your brainwaves and physical movement during a session.

With regular usage, you should be able to note improvements in performance, including less time with your brain ‘wandering’. If you want more detailed insight, you'll need to upgrade to premium.

The sessions I’ve used have felt high quality and calming, even in distracting circumstances — sitting outside while my neighbor hits a ball against our shared fence is not relaxing.

Enso AI Sleep Assistant

Upgrade to Muse’s premium tier and you also gain access to Enso, Muse’s AI assistant. Enso helps you understand your data and simplifies what you’re seeing, which can be an advantage for those starting out.

Enso also helps you set a goal and build a plan towards it, although the free tier provides plenty of guidelines in this area.

I’ve not had access to Enso and I’ve been happy with the amount of detail and explanation Muse provides, although for long-term goals I can see the advantage of plainer language.

Enso isn’t enough to convince me to go premium on its own but it’s a nice bonus for those debating an upgrade.

Muse S Athena Sleep Tracking Headband: Performance

Set up

The Muse S Athena requires minimal initial set up and the app talks you through the process. Once you’ve established a Bluetooth connection, all you need to do is strap the headband to your head… that’s where the problems start.

It takes some practice to get the Muse S Athena correctly situated for optimal performance.

The sensors have to make connections in five key areas and while I rarely struggle to get the front three (on the forehead) aligned, the two behind my ears are often tricky. And yes, that’s with my hair tied back.

This is a frustration but not a deal breaker, as it normally takes just a few minutes to sort the issue.

And even when I’ve struggled with the initial set up, I’ve always found the headband maintains connection throughout the night (sleep headphones can be a nightmare for falling out and losing data).

App

On the Muse app you’ll find all the meditation courses as well as your own sleep tracking and performance data. You need to use the app nightly in order to start a sleep session, so get used to the interface.

Overall, the app is well laid out. You can pin your favorite courses and sounds to the main page, for easy access, while the dedicated sleep tab is a blessing when your eyes are drooping and you just want to get the band set up and ready to go.

The Muse tracks a lot of data and that can make reading your metrics overwhelming. There are guides to understanding the information but first thing in the morning, you might not be up to interpreting a chart.

From speaking to the brand, the Muse S Athena collects more data than it even displays and I think there’s an advantage to holding back —there’s already a lot to wade through.

Muse also dedicates app space to your 'trends' (both sleep and calm) — in other words, performance over time.

Again, there’s plenty of info to explore which can be overwhelming but as Muse positions itself as training and improvement tech, I appreciate the focus on collective data.

From my conversations with sleep experts, repetition and consistency are key to good sleep. Muse puts the ethos into data collection.

Battery

Muse claims that the Athena S has a battery life of roughly 10 hours, although it varies depending on usage. In my experience, this is accurate — after a night of continuous sleep monitoring and intervention the battery is low but not completely depleted.

One disadvantage of the shorter life is that to avoid straining the battery, I only strap on the Muse headband directly before going to sleep. No big deal, but it does mean another blast of blue light and a quick scroll while I get the app connected.

Muse estimates a charge time of under three hours but it's been consistently quicker than that in my experience. This morning, the Muse S Athena was at 4%. It was back to full charge in 1 hour and 30 minutes.

Should you buy the Muse S Athena Sleep Tracking Headband?

Buy it if...

✅ You want lab-grade sleep tracking: Reading movement, heart rate and brain activity, the Muse S Athena tracks your sleep stages with impressive accuracy. (Muse describes itself as using 'the World's Leading EEG Technology'.)

✅ You keep waking up groggy: The Deep Sleep Boost massages your brain waves to make the most of this all-important sleep phase so you wake up feeling like you've made the most of your rest.

✅ Stress is ruining your sleep: Both Muse's sleep-targeting features and its mediation aids aim to create calm, helping you navigate the days (and nights) with less stress.

Don't buy it if...

❌ You don't want something on your head while you sleep: The Muse S Athena is lightweight and soft to the touch but it's still strapped to your head while you're trying to drift off. It won't appeal to everyone and it can get warm on a hot night.

❌ You want day-to-day health tracking: Muse's tracking tech is incredible but it's only useful during sleep or meditation sessions. For more well-rounded tracking data, consider the best smartwatches.

❌ You want more meditation options for less money: Yes, Muse does have several free meditations but you need to pay for a premium subscription to access the full library. If all you want is a mediation guide (or sleep noises) without the brain reading tech, the Calm app is a cheaper alternative.

Alternatives

Withings ScanWatch 2: Review in brief

Despite my love of sleep tech, I used to think the only way you'd get me in a smartwatch was by tearing my beloved analog watch from my cold, dead wrist. The Withings ScanWatch 2 has proven me wrong, showing there is an option for those who want functional health tracking in more attractive packaging than a black screen.

The Withings ScanWatch 2 looks like your conventional watch but packed inside is a wealth of health and fitness tech. From sleep tracking to step counters to SpO2 measures, the ScanWatch 2 features advanced tech designed to give you a well-rounded view of your health.

Overall, the health and sleep data is comparable to the best sleep trackers (although I found the Withings Sleep Mat comes out on top for sleep metrics), and the Withings app makes it easy to understand. You do have to upgrade to Withings+, however, if you want advice on what to do with that data.

To maintain the analog look, the ScanWatch2 does have to make some sacrifices. The paired down display means you have to use the app for detailed insight and scrolling through the small dial can be frustrating. It’s also one of the bulkier health trackers, which makes it less comfortable for sleep (and quite warm to wear).

But this is a smartwatch for people who don’t want to wear a smartwatch and although the display might be simplified compared to say, the Apple Watch 11, the data and the tech isn’t.

Withings ScanWatch 2: Price

The WithingsScan Watch 2 starts at $369.95 US / £319.99 UK at Withings. A standard wristband is included, but you can add additional wristbands (including a metal buckle design) from $35.95 / £35.95.

That places it among premium fitness trackers, such as the Apple Watch 11 (from $399.99 / £369.99 at Amazon) or the Oura Ring 5 (from $399 / £399 at Oura). Withings does offer a more affordable alternative in the ScanWatch Light ($249.95 / £319.95) or, if it’s just sleep tracking you want, the Withings Sleep Mat is $199.95 / £129.95.

I tested the Withings ScanWatch 2 using the basic free tier but you can upgrade to the Withings+ subscription. One month comes free and after that it's either $9.95 / £8.95 per month, or $99.50 / £89.50 a year.

Withings ScanWatch 2: Design and Comfort

I’m a diehard analog watch lover and so the hybrid design of the Withings ScanWatch 2 appeals exactly to my taste. It looks like an analog watch until you get close and discover the double dials are hiding a health tracker and a step counter.

The upper dial is the digital display and it's here you'll find your health tracking data (and any notifications). It's easy to see both in daylight and the dark. The crown on the bezel is used not to change the time (that happens automatically automatically) but to scroll through the menu. The lower dial tracks your fitness goal, such as how close you are to 10,000 steps.

Made from Sapphire glass and a stainless steel case with an FKM (fluoroelastomer), the ScanWatch 2 feels durable (and perhaps a little bulky — I'll get into that now). It's also swimproof.

The disadvantage of this hybrid design is that the ScanWatch is cumbersome in comparison to lightweight trackers such as the FitBit Air. It's particularly notable when sleeping — I wear my watch on my left wrist which is the side I gravitate towards in sleep. As a result, it often takes some readjustment to ensure my watch isn’t pressing into me.

However, it’s not much bulkier than the Apple Watch 11 or the Garmin Forerunner, which both prioritize plenty of tech over a streamlined design.

There's also less data available on the screen, although that does mean it's less distracting than other smartwatches. It's a matter of preference; if you want a traditional look with at-a-glance data, the ScanWatch 2 has you covered.

Withings ScanWatch 2: Sleep tracking

The Withings ScanWatch 2 tracks a variety of metrics to deliver a sleep score summing up your night. This includes duration (time in bed and time asleep), sleep stage, heart rate, and HRV (heart rate variability).

I compared the sleep metrics collected by my Withings ScanWatch to the data from my Muse S Athena headband and, bar a few minor differences in sleep and wake time, the results largely matched. My heart rate metrics are also comparable.

However, the ScanWatch 2 has a tendency to miss minor interruptions, attributing them instead to light sleep. For example, in data from July 7th my Muse S Athena noted a wake up at 5.17 a.m., which my ScanWatch didn’t. I know for certain I was awake at this point because I checked the time... but I did fall asleep again quickly.

The ScanWatch can also confuse moments of stillness for sleep. (See my ‘nap’ at 7.40 a.m. which was definitely just me scrolling through my phone.) However, I’ve found it’s more accurate than Withings’s dedicated Sleep tracker for determining when I’m actively trying to sleep — the Withings Sleep Mat tends to mistake ‘reading in bed’ with ‘lying awake’.

The ScanWatch 2 has a few more advantages over the Sleep Mat (also from Withings). For a start, it’s portable which means I can track consistently even when traveling. It also collects health data that’s not directly related to hours in bed but nonetheless influences your rest (such as temperature, activity levels, and menstrual cycle).

However, for accurate and detailed sleep tracking, both the Withings Sleep Mat and the Muse S Athena come out on top. The ScanWatch provides an excellent overview but can miss the finer details. Not to mention, the bulky design means that on some particularly restless nights, I've had to take it off around 3 a.m.

Withings ScanWatch 2: Health and fitness tracking

Despite the streamlined display and the analog design, the ScanWatch 2 is packed with some high tech health tracking features, including a step tracker, heart rate monitor and SpO2 tracker. A lot of this tech is accessible subscription free, which is a bonus for a health tracker (for example, much of Whoop’s tracking features are premium access).

I use it primarily to track my steps (I’m a walker), although you can also log swimming, running, cycling and ‘other’. I have the dial on the watch face set to log my steps as I go, with a vibration and notification when I hit 10,000. It’s a useful feature to stay on top of your fitness without having it glaring in your face (overall, the ScanWatch excels at subtlety).

In terms of accuracy, both the step counter and temperature tracker have impressed me with their accuracy, although some steps do appear to be overlooked (I count more steps quietly padding around my living room than the ScanWatch acknowledges). From this, I assume data such as SpO2 monitoring is accurate, although I don’t have clinical results to compare to.

There’s two more additional features I’d like to call attention to. First, the ‘breathe’ app. This is displayed on the watch face and guides you through simple breathing exercises. I’ve found it useful both before bed and on-the-go.

Second, temperature tracking. Overnight temperature readings helped me see a clear link between warm weather and disrupted sleep (and it works with the menstrual tracking feature to predict periods). It's just a shame that the bulky design means on hot nights I tend to take the watch off midway through the night, because it's too stuffy.

While the ScanWatch has impressed me with its accuracy, for free users, it delivers little in the way of analysis — you need to upgrade to the Withings+ app for that.

Withings ScanWatch 2: Performance

Set up

The ScanWatch 2 is incredibly easy to set up. Connecting to your phone via Bluetooth, you’re guided through the best way to wear the ScanWatch, proper usage including setting your fitness goal (measured by the watch face dial) and even sets the time for you.

Scrolling through the data with the crown isn’t the easiest method to access information but that’s a natural downside of this type of design. And, once you’re familiar with the order of the menu, things do speed up.

App

The Withings App stores data from all your collected Withings devices and so for those dedicated to the brand, it can store a lot of metrics. Mine has access to my ScanWatch and my Sleep Mat, and I highly recommend editing the home screen to ensure your preferred metrics are displayed first — I used to scroll past all kinds of data to access my sleep score.

In the app, you can access all the data collected from your ScanWatch displayed in charts and graphs. Overall, I’ve found these easy to scroll through and to understand, with data clearly displayed (I particularly enjoy the sleep tracking analytics, which provide a thorough overview with just a quick glance).

You can also generate health reports in the app, drawing together data into a handy PDF you can send to your doctor.

For this review, I used the free Withings app, which I found helpful enough. For ‘health improvement scores’, you’ll need to upgrade to Withings+. This will give you access to AI insights and personalized care; useful for those looking to improve an aspect of health, rather than simply monitor.

Battery life

Withings claims the ScanWatch 2 has 35 days of battery life. Based on my experience, that’s accurate: I started wearing mine on April 23rd and by July 3rd, I’d only charged it twice. Those who favor referring to the watch screen over the app are likely to find the battery drains quicker but for moderate usage, you can get at least a month of wear before charging becomes necessary.

Withings ScanWatch also claims a “2 hour” charge time. Again, this seems accurate. On my last charge, I noted I had 15% battery life at 10.04 a.m. — by 11.04 a.m., I was up to 90%.

You do need to take the ScanWatch off to charge it, so quick juice is necessary to avoid missing out on data. It also has a non-standard charger which is $24.95 to replace, so during those 35 days you don’t need it, keep it in a secure place.

Withings ScanWatch 2: Should you buy?

Buy the Withings ScanWatch 2 if:

✅You want a classic watch design: The ScanWatch 2 is an excellent blend of form and functionality, pairing a classic analog watch design with a subtle display and a handy dial. The result is a sleep tracker that doesn’t look like a sleep tracker.

✅You’re looking for all-round health tracking: Withings’s free access app collects sleep data, heart rate, activity levels, temperature and more to give a reliable and accurate overview of your health. It’s a lot of info that’s easy to access.

✅You rarely find time to charge your devices: The ScanWatch 2 has a maximum battery life of 35 days and can fully charge in just two hours. That means minimal time off the wrist (and losing precious data) plus with careful planning, you can travel without a charger.

Don't buy the Withings ScanWatch 2 if...

❌ You won’t action, not just oversight: You’ll need to upgrade to the Withings+ if you want to turn your data into action with the help of AI intelligence and professional advice,

❌ You want a sleek wearable: The ScanWatch 2 has a classic watch design but the downside is it’s a bulkier wearable. The FitBit Air has a much slimmer profile while the Oura Ring is the closest you’ll get to invisible sleep tracking.

❌ You want top-class sleep data: While the ScanWatch 2 provides a decent insight into your sleep, Withings has another device that’s better suited to track your rest: the Sleep Mat.

Withings ScanWatch 2: Alternatives

According to a recent poll, 67% of Tom's Guide readers use a sleep tracker. And if you're anything like me then checking your sleep score is a common morning habit. But one doctor warns we're using our sleep trackers wrong. When it comes to sleep scores, it turns out less is sometimes more...

Dr. Shireen Emad of Watches2U explains that it's easier to identify patterns and habits that are negatively impacting your sleep when you focus on your monthly sleep score, not your daily score. She emphasizes that no one has perfect sleep, so we shouldn't expect to always see perfect scores.

The best sleep trackers collect data throughout the night to create an overview of your sleep and they're helpful tools for boosting your sleep quality. Here's the two step system a doctor advises to use your sleep tracker right...

Key takeaways

• Your monthly sleep score provides a better picture of sleep trends than your daily score, helping you spot patterns and habits
• Daily scores are useful but obsessing over them can lead to orthosomnia, which is anxiety surrounding getting the perfect night's sleep
• Everyone experiences the occasional bad night's sleep, which is why daily scores can be misleading
• You should also consider how you feel in the morning, not just what your sleep tracker says

What is orthosomnia?

Orthosomnia is a term to describe an unhealthy obsession with achieving a 'perfect' night's sleep. Research indicates that orthosomnia is usually driven by wearing sleep trackers, like smart rings and watches, to monitor your sleep score.

The doctor approved metric you should check on your sleep tracker

Dr. Emad, a practicing NHS doctor at Highgate Grange Medical Practice in Islington, London, has two big tips for making the most of your sleep tracker: Check your monthly score, not your daily and treat how you feel as another metric.

What is your monthly sleep score?

Your daily sleep score is an at-a-glance overview of various metrics collected throughout the night by your sleep tracker. Your monthly sleep score is the average score over the course of the month. And this is the score you should be focusing on, according to Dr. Emad.

“I would encourage people to look at patterns across several weeks rather than becoming concerned about one poor sleep score," says Dr. Emad. "Everyone has occasional bad nights, and that is completely normal.”

She adds that closely monitoring your daily scores can create "hyper awareness" which can cause you to misinterpret "perfectly normal" fluctuations as causes for concern.

For example, last night my sleep score was 66 — not great. But my overall score last month was 80 — much better. While that 63 might initially cause concern, as part of my overall sleep data, it's a blip. And, on reflection, one with some obvious causes (a hot night and a noisy neighbor.)

Most good sleep trackers provide a monthly score or monthly averages. However, you may need to break out the calculator and work it out for yourself.

Don't overlook the hidden metric: How you feel

“Sleep trackers can be incredibly useful tools, but it’s important to remember that they provide estimates rather than perfect measurements," says Dr. Emad. "One of the biggest mistakes people make is treating the data as an absolute judgement on how well they slept.”

Her advice is to factor in another metric, one your sleep tracker can't identify: How you feel in the morning.

“If your watch tells you that you slept badly but you wake up feeling rested, energized and functioning well, it’s important not to disregard your own experience. Technology should complement how you feel, not override it.”

Here's Dr. Emad's top tips for making the most of your sleep tracker:

• Focus on long-term trends rather than individual nights
• Use the data to identify habits, not to judge yourself
• Note how you feel physically and mentally, not just what the app says
• Remember that occasional poor sleep is normal and expected
• Consider taking short breaks from tracking if it starts causing stress

Why you shouldn't overthink your daily sleep score

Everyone loves to see a good sleep score but Dr. Emad explains that focusing too much on your nightly total can be detrimental to your sleep. Particularly if you're always striving for that perfect 100 score.

“There is no such thing as perfect sleep, and trying to optimize every minute of the night can actually create stress that makes sleep worse," says Dr. Emad.

“For some people, checking sleep metrics first thing every morning can immediately create anxiety if the score is lower than expected."

She adds that over-checking can lead to orthosomnia, a term that describes the stress and sleep disruption that occurs when you become fixated on improving your sleep score.

"When used sensibly, [sleep trackers] can improve awareness and encourage positive habits, but they should never become a source of anxiety in themselves,” she says.

"The goal should be better sleep, not perfect sleep.”

Sleep tech our Tom's Guide team has tested and loved

It's the 4th of July weekend and while the hot weather is great for your backyard barbecue, it's a nightmare for sleep. The Eight Sleep Pod 5 smart cooling mattress cover, now up to $500 off at Eight Sleep, might be the answer to your disrupted nights and sweaty mornings.

It was the hottest June on record in parts of the U.S. and with more heatwaves expected, modern problems require modern solutions. The high-tech Eight Sleep Pod mattress cover is one of the best smart beds and mattresses on the market and it's pushing the boundaries of cooler comfort. Our lead tester described the Pod 4 as "any hot sleepers dream".

Want a traditional mattress that sleeps cool? Many of the top-rated beds in our best mattress guide excel at temperature regulation, and all of them are discounted in this year's best 4th of July mattress sales too. For now, here's more about the Eight Sleep Pod 5 sale...

The ideal temperature for sleeping through the night

The Eight Sleep smart mattress cover is fitted with a series water pipes that run across the surface and connect to the main Pod. These pipes warm or cool throughout the night, adjusting the bed to a temperature of your liking.

The lead tester in our Eight Sleep Pod 4 mattress review describes being "blown away" by the Eight Sleep's temperature control during a heatwave. When she climbed into bed, the surface was perfectly chilled and because the bed monitors and changes the feel as you sleep, she never woke up sweaty.

In winter, on the other hand, she could use the controls to "gently warm" the mattress before climbing in — none of that 'cuddling up in a snow drift' feel.

Temperature plays an important part in your sleep-wake cycle. In the evening, your core temperature naturally drops, signaling to your body to drift off.

But when the room is too hot, your body can't lose this excess heat, and you'll struggle to fall asleep. And when you do drift off, you might find your sleep remains in lighter stages, causing frequent nighttime wake-ups.

The Eight Sleep's integrated climate control allows you to take charge of this temperature drop, so you can sleep better whatever the weather.

And don't forget, this is a smart mattress cover: in-built sensors monitor throughout the night to create a consistently comfortable feel. Plus, the longer you use it, the more it learns your preferences. By the end, our tester found it had "seriously leveled up [her] sleep quality."

Smaller budget? Try this...

More good sales to browse

• DreamCloud Classic Hybrid – From $399 at DreamCloud
• Siena Signature Hard Foam Mattress – from $159 at Siena
• EgoHome Black Memory Foam – from $269 at EgoHome
• Nectar Premier Memory Foam – from $549 at Nectar Sleep
• Birch Essential Organic Hybrid – from $692 at Birch Living
• Cocoon by Sealy Chill Cooling Bed – from $349 with code COCOON35

Choosing new bed sheets might seem like an easy task at first, but the. sheer number of fabrics, types of weaves, designs and more can be overwhelming. But that's where we can help, as we've tested multiple sets of bedding to create this guide to the 5 best bed sheets sets in 2026.

There are four main considerations you should make when choosing the best bed sheets for you: softness, ease of care, durability, and the maximum safe temperature they can be washed at to banish allergens, fungi and bacteria.

In this guide you'll find bed sheets sets for every budget, from under $20 to luxury hotel sheets made to last several years. Even better, many of our top-rated options are reduced in price thanks to this year's 4th of July mattress and bedding sales. Here's what we recommend...

Read more on 4th of July mattress and sleep deals

• The best Helix 4th of July mattress sales 2026
• The best Saatva 4th of July mattress sales 2026
• The best luxury 4th of July mattress sale 2026

The 6 best bed sheets we've tested

Also recommended

We're constantly testing new bed sheets to see if they're good enough to make the grade in our best bed sheets set guide. While we haven't finished reviewing the following yet, we also recommend considering them based on our early positive test data coupled with verified customer reviews.

Budget bed sheets sets

Luxury organic bed sheets sets

How we test bed sheets sets

Products reviews are at the heart of our content at Tom's Guide and to ensure we give you our top recommendations, we test rigorously. Our bed sheet guide is no exception.

Our in-house reviewers spend two weeks sleeping on each set and putting them through two wash and dry cycles. This lets us gauge the overall performance of a set— how it feels, fits, regulates temperature, its durability and ease of maintenance. We score each parameter out of 5 — 1 indicating poor and 5 meaning it's outstanding.

Our main objective is to help you make an informed decision and find the right set of sheets for your sleep, right from the fabric thread count, the material, softness and visual appeal.

For more information, refer to our bed sheet testing methodology.

How to choose the best bed sheets for you

Thread count, the number of horizontal and vertical threads woven into one square inch of fabric, is something to consider when choosing bed sheets.

It denotes the feel and softness of materials like cotton, bamboo or tencel. However, a higher thread count does not necessarily mean better quality.

"While it's often marketed as a sign of quality, thread count alone doesn't determine how soft, breathable, or durable sheets are," says Byron Golub, Vice President of Product and Merchandising at Saatva.

"Other factors like the type of fabric, weave, and fiber quality matter just as much," he adds.

Another key aspect to think of when picking bed sheets is material.

Classic cotton is the one material recommended by experts for year-round use thanks to its breathability, softness and durability.

If you're a hot sleeper, switching to cooling fabrics like linen, bamboo or Tencel Lyocell can help with overheating or night sweats.

"Linen is naturally cooling, moisture-wicking, and airy while bamboo (viscose or lyocell) is silky soft, temperature-regulating, and great for hot sleepers. Best in the 250–350 thread count range," says Golub.

"Tencel is another eco-friendly, breathable option that’s smooth and cool to the touch— ideal in the 300–400 range," he adds.

I'm a Certified Sleep Coach but early motherhood means I haven’t had a good night’s sleep in nearly four years. Most mornings I battle with sleep inertia — that dense, groggy feeling when your brain refuses to reboot. I’ve been relying on caffeine for an energy boost, but it’s interfering with my sleep (caffeine has a half-life of up three to seven hours in adults).

To break the cycle, I decided to stop propping up my morning brain with caffeine and start biohacking it instead. That’s how I ended up testing the AYO+ Light Therapy Glasses (from $249/£249 at Ayo)—lightweight phototherapy frames that use blue-enriched light to fine-tune my circadian rhythm.

NASA’s Fatigue Countermeasures Lab team, led by Dr. Erin Flynn-Evans, is doing some interesting research into blue light as a way to reduce sleep inertia, so I was curious to see how effective AYO’s blue light glasses were. Here’s my experience after testing them for three months…

At a glance: Key takeaways

• The AYO+ glasses effectively reduce sleep inertia: The 470nm blue-turquoise light effectively flushes out deep, heavy brain fog after waking.
• They help stave off afternoon slumps: In my case, implementing a 20-minute ‘blue light boost’ session after lunch stopped me from crashing later that afternoon.
• Total freedom of movement: Unlike traditional 10,000-lux light boxes, you can go about your morning routine, get dressed, and pack lunches when wearing the AYO+ glasses.
• AYO+ Light Therapy Glasses are not an overnight miracle: It took around three weeks of consistent daily use for me to feel a noticeable biological shift.
• Some people need to exercise caution: Light therapy glasses aren’t suitable for everyone. People with cataracts, bipolar disorder, or lupus should speak to their doctor first.

What are AYO+ Light Therapy glasses?

• 10,000-lux equivalent: Because they sit in close proximity to your eyes, the AYO+ Light Therapy Glasses produce the same powerful wake-up signals as a clinical grade light therapy box.
• Targeted blue-turquoise light: The AYO+ emit a 470nm wavelength, which studies show as the sweet spot for stimulating your internal body clock and boosting daytime energy.
• Eye-safe: These narrow-band LEDs are free of harmful UV rays and infrared rays, making them safe for daily wear.
• Optimized light strength: They deliver a peak irradiance (light intensity) of 250 µW/cm² – that’s an effective clinical dose of phototherapy without causing glare or eye strain.

AYO+ are the next-gen version of the original AYO Light Therapy Glasses, which began life as a Kickstarter in 2019. They’re often pitted against rival phototherapy glasses such as Luminette, and are fall into the circadian tech bracket – a branch of sleep tech designed to regulate, fine-tune and strengthen your circadian health.

The AYO+ glasses emit a blue-turquoise light at around 470nm (nanometer), with a ‘light strength’ (irradiance) of 250 µW/cm² (250 microwatts of light energy per square centimeter).

This targeted 470nm wavelength works by stimulating specialized receptors in our eyes called ipRGCs. Neuroscientists at Harvard discovered these receptors are uniquely tuned to blue-turquoise light for regulating sleep and alertness.

I wear contact lenses and prescription glasses and the AYO+ Light Therapy Glasses work well with both.

On an eye health note, I haven’t experience any side effects since using the glasses, but on its website AYO lists possible side effects while your body adjusts to the glasses. These include headaches, eye strain and dizziness.

The glasses themselves are incredibly lightweight and can easily be worn over prescription eye glasses, emitting light downwards into your eyes via four light-emitting diodes.

The glasses turn on as soon as you open up the arms, kick-starting a 20-minute light therapy session. In the app you can change the duration of your session from 5 minutes (minimum) up to 90 minutes.

The light intensity can also be customized – choose from low, medium or high (most effective), or a custom intensity from 10% to 100%.

You also have the option of finishing your blue light therapy session with three minutes of red light.

There’s lots to dig into with narrowband red light, but in a nutshell it can stimulate the "powerhouses" of your cells (the mitochondria) to produce more energy. In terms of eye health, narrowband red light can help lower inflammation and give retinal cells a boost.

The root cause of my sleep and energy issues

There are two pain points in my day: feeling like a zombie when I wake-up, and hitting the wall, energy-wise, around 2.30 p.m. most afternoons.

In my defence, my sleep hygiene is excellent. I keep a consistent sleep schedule, follow the same bedtime routine, and go device-free and switch to circadian lighting an hour before bed. I drink water and eat soon after waking to give my body those wakeful cues, and I start moving my body.

None of that is a match for my wakeful three-year-old.

Sleeping has always been hard for him, for various health reasons. So I’m awake multiple times a night with my son, and that’s without my daytime caffeine habit fuelling more overnight chaos.

I can easily get through four or more cups of tea or coffee by 3pm. If I had to guess, I’ve probably been consuming around 400mg of caffeine in an eight-hour period (7am to 3pm) most days.

Caffeine can stay in your system for up to seven hours, which can make falling asleep within a decent time frame (20 minutes is average) quite tricky.

And according to the National Institutes of Health, even if you can fall asleep after a day on the caffeine train, high doses can reduce the amount of deep sleep you get. They can also trigger overnight awakenings.

Trading caffeine for circadian-optimized shots of blue light

I’ve tested many traditional light therapy boxes throughout my career working across Tom’s Guide, T3, TechRadar, and Top Ten Reviews, and while these S.A.D. lamps are highly effective, they require you to sit still.

The AYO+ Light Therapy Glasses are my first long-term experience using wearable phototherapy — and they’ve been a revelation.

Instead of being stuck at my kitchen table for 20 minutes each morning sat near a lightbox, I simply pop the AYO+ glasses soon after waking and get on with my morning routine.

From a productivity perspective alone, being able to move around the house while getting my daily dose of light therapy is convenient. And honestly? I don’t think I’ll ever go back to a stationary light therapy box.

But convenience wasn’t my main motive for testing the AYO+ Light Therapy Glasses. Instead I was desperate to tackle three major, interconnected issues:

• Intense grogginess upon waking – that heavy, stubborn sleep inertia that makes me feel like a zombie.
• Regular afternoon slumps – the ones that left me reaching for caffeine long past the recommended midday cut-off.
• Frequent overnight wake-ups – which I strongly suspect my caffeine habit was worsening.

To break the cycle, for three months I used the AYO+ glasses for 20 minutes soon after waking every morning. I wanted to see if they could reduce my morning fatigue and help me gain day-long energy without hammering the caffeine.

Here’s what happened…

My 90-day testing experience with the AYO+ Light Therapy glasses

When you’re rolling a huge sleep debt and feel so tired each morning that you want to crawl back into bed, setting up fiddly tech is a hard no. Luckily, the AYO+ Light Therapy Glasses are easy to use.

I keep mine next to my bed, nestled in the pill-shaped hard travel case they come in. My routine is simple: wake up, get out of bed, put on the AYO+ glasses, and go about my morning.

Here’s how effective, or not, the glasses were against each of my three big interconnected energy and sleep issues…

Sleep inertia

The AYO+ glasses were shipped to me during deep winter with its pitch black mornings. I’d given my Lumie light therapy box to a friend who was struggling with Seasonal Affective Disorder (S.A.D.), so I’d been without a light therapy device for weeks at that point and I was really feeling it.

The AYO+ glasses came packed in a white reinforced cardboard box with the brand’s logo on the outside. Inside was a hard travel case, housing the glasses, a white charging cable, and a small dust bag / soft travel pouch.

After charging the glasses (a full charge takes around three hours and lasts for around nine 20-minute sessions), I placed them on my nightstand ready for the morning.

I chose my normal wake-up time of 7 a.m. as the approximate start time for each daily session, as numerous studies have shown that light therapy is most effective within an hour of waking.

On my first day of testing I used the pre-set 20-minute session. While the glasses were a novelty – they look quite ‘Tron-esque’ when switched on – I didn’t feel any benefit.

I was still yawning after taking them off, and by mid morning I was flagging and hitting the caffeine. At 2.30 p.m., despite staying hydrated, eating a good lunch and going for a brisk walk, I was firing up the kettle.

AYO states that it can take a few days to a few weeks (or longer, depending on the individual, severity of symptoms, and lifestyle habits) to see any improvement.

So I persevered for a week to see if repeated daily use would nudge my body into easing off the melatonin and ramping up the cortisol and other wakeful hormones soon after waking. But it didn’t.

Come week two, however, I was beginning to feel less groggy in the mornings.

I usually need a cup of coffee before leaving the house for work or nursery drop-off. On the morning of day eight I didn’t. Instead, I had my first cup of tea at around 11 a.m. However, I was flagging again in the afternoon.

This became my pattern for another week. During my third week of testing, my morning grogginess had vastly reduced. In fact, I was waking up a few minutes before my alarm and feeling energised to boot.

And from a caffeine perspective, I was down to one cup at 11 a.m. These were huge wins for me compared to even a month before when I would be finishing my third cup by 10 a.m.

The afternoon slumps were still hell though, so I went back to the biohack drawing board. That was when I decided to introduce what I now call my ‘2 p.m. blue light boost.’

It was a game-changer…

Goodbye, afternoon slumps

Ever heard of anticipatory anxiety? It’s a phenomenon where you have a feeling of dread or worry about something that hasn’t happened yet.

Mine would start creeping in soon after lunch, when I’d begin worrying about the inevitable energy slump waiting to ambush my afternoon.

I’d panic about not having enough fuel in the tank to get through my work-load, or to keep up with my busy bee of a son for another five hours.

So after three weeks of single-dosing with light therapy I started double-dosing. I wasn’t expecting it to work so fast, but it did; like a gentle bubbling up of fresh energy that carried me through the afternoon.

Was it as instantly powerful as a cup of coffee? No. But it also didn’t give me jitters, heart palpitations or interfere with my sleep at night.

This post-lunch, 20-minute blue light boost has become a reset button for my afternoons. And I no longer have a physical need to consume caffeine after midday.

I always finish my second dose of phototherapy by 2 p.m. too, as blue light exposure can affect sleep in some people when used later in the day.

Why the AYO+ Light Therapy Glasses didn’t stop my overnight wake-ups

The AYO+ Light Therapy Glasses are an excellent tool for strengthening your natural circadian rhythm and for understanding the best times of your day to eat, exercise, be productive, sleep, and wake up.

When your body clock is properly anchored, your brain naturally learns exactly when to produce the right hormones at the right time — whether that’s cortisol to keep you energized during the most productive parts of the day, or melatonin to help you wind down for sleep at night.

Biologically, this predictable rhythm should help you settle down, fall asleep faster and boost your chances of sleeping through the night.

So why am I still waking up at 1 a.m., 2 a.m., 3 a.m. and on? I mentioned him earlier: my three-year-old who wakes regularly due to ongoing health issues. As effective as the AYO+ Light Therapy Glasses are, they can’t help me there.

What I can say is this: when I do wake at night now, I fall back asleep fast. When I was necking loads of caffeine in the day, it took me an age to fall back asleep each time at night, even after practising techniques like 4 7 8 breathing or cognitive shuffling.

Energy levels rising, caffeine reliance dropping: Three months on

After three months of testing, the AYO+ Light Therapy Glasses have become a daily essential for me.

I love putting them on each morning and seeing that slim band of turquoise-blue sitting above my eyes. It feels summery, tropical and mood-boosting, even on dark winter mornings.

Having spent years reviewing traditional 10,000-lux S.A.D. lamps across Tom’s Guide, T3, and TechRadar, the freedom of wearable phototherapy has been a revelation and one I wish I’d embraced sooner.

The AYO+ didn't solve my interrupted nights — no piece of wearable tech can reprogram a wakeful three-year-old. But by using clinical-grade blue-turquoise light to anchor my circadian rhythm and reduce my morning grogginess and afternoon slumps, it did something much better: it gave me my days back.

I no longer feel like a zombie in the mornings, I don’t hit the wall at 2 p.m., and I no longer have to chug several coffees just to survive the day.

My reliance on caffeine has plummeted from around 400mg a day to just one solitary, late-morning cup of tea – and some days I even skip that.

Is light therapy suitable for everyone? No. According to AYO, people with bipolar disorder, those with eye conditions such as cataracts, people on photosensitizing medications, and those with skin sensitivities such as lupus should be cautious when considering light therapy glasses.

I’d recommend speaking to your doctor or healthcare professional first.

My verdict

If you’re looking for a magic wand that instantly guarantees seven+ hours of uninterrupted sleep a night, the AYO+ glasses aren't it.

As a Certified Sleep Science Coach, my recommendations there are choosing a few good sleep hygiene tips and sticking to them, keeping a consistent wake-up time, investing in the best mattress you can afford, and not stressing too much about ‘perfect sleep’ (orthosomnia).

But if you are a parent, a shift worker, or someone drowning in sleep debt and looking to break free from a vicious cycle of morning fatigue and afternoon caffeine crashes, the AYO+ Light Therapy Glasses are worth it.

The early 4th of July mattress deals have begun, and this sizzling summer sale is one of the best times to invest in a smart cooling mattress. As each night is getting hotter than the last, I'm using the one sleep gadget I know will keep me cool: my Eight Sleep Pod. Latest Eight Sleep model Pod 5, now down to $2,749 (was $2,999) in a queen at Eight Sleep, is deigned for providing optimal cooling.

While Eight Sleep is the brand behind our top choice in out top-rated best smart mattress guide, it's not the only highly-rated cooling smart cooling bed on sale this weekend. Major brands such as Tempur-Pedic are also offering deals that are worth buying this 4th of July.

Lucky for you, I've been tracking the 4th July mattress sales to bring you all the best savings on smart cooling mattresses and mattress covers used by tech-bros, A-list celebs, and elite athletes — so you can start sleeping soundly no matter the temperature.

4 smart cooling mattress deals to shop now

Mattress shopping can be a tricky task for couples, especially if you have different sleep styles and body types. But the Saatva Solaire, which is now $4,074 (was $4599) for a queen size at Saatva, can put those disagreements to bed.

As our expert testers found out in our Saatva Solaire mattress review, this top-rated smart mattress is easy to personalize on each side and is excellent at stopping movement from travelling across the bed: no sleep divorce here.

Such a luxury, customisable bed comes with an expense, but fortunately, 4th July mattress sales are knocking $525 off the Saatva Solaire. Here's why now is a great time for you and your partner to take the plunge into smart sleep technology...

Why the Saatva Solaire is the best adjustable firmness mattress for couples

You won't be surprised to hear that Saatva is a great place to shop if you're looking for a luxury sleep set up. It's the brand behind the only mattress that has scored five stars under our rigorous mattress testing methodology (the Saatva Classic, if you're not familiar) and, out of the adjustable firmness beds we've tested, the Saatva Solaire Mattress has garnered the best ratings from our team.

Precisely, our review team award it 4.5 stars overall in comparison to the 3.5 stars they gave the similarly built Sleep Number i8 Smart Bed.

The dual air chambers have 50 different firmness settings meaning you can adjust your side of the bed from a plush, soft feel (great for light side sleepers) to a 'solid as a rock' feel providing enough support for front and back sleepers.

Having slept on the bed for three weeks with her husband, our lead tester, Ashley Zlatopolsky, summarises: "The Saatva Solaire is a smart investment for shoppers who want highly adjustable comfort or couples who don’t want to compromise on firmness."

Plus you needn't worry if your partner is a nighttime wriggler. Ashley says: "The Solaire’s dual air chambers also boost motion isolation for couples by allowing each side to remain largely unaffected by the other’s movements." It's a win, win.

Do note, however, that Ashley observed somewhat of a "hill and valley effect" when the two sides of the mattress were on drastically different settings. If you're yards apart in our firmness preferences, maybe that sleep divorce just has to happen.

Want a cheaper fix? Try this...

Amazon is full of sleep tracker deals this Prime Day, but it can be hard to know what's a good deal or what tech is worth buying. That's why we've rounded up every deal on every sleep tracker we've ever tested and loved, and that includes the Oura Ring 4 (now down to $226 at Amazon and £199.99 at Amazon UK)

The Oura Ring 4 may be our favorite sleep tracker, but it's not the only entry in our best sleep trackers guide to get a price drop this Prime Day. In this sleep-tracking deals hub we've included all the best Amazon discounts on top choices from Apple Watch, Garmin, Oura, Whoop, Withings, and Fitbit, all reviewed by the Tom's Guide team.

While Amazon's Prime Day event has, to be honest, been underwhelming in some areas, it definitely hasn't let us down in the sleep tech department. So, here's a list of the top five sleep tracker discount in both the US and UK, and why they're the best Amazon Prime Day mattress and sleep deals we've seen so far.

Don't forget your Prime Membership...

Top 5 sleep tracker US Prime Day deals

Top 5 sleep tracker UK Prime Day deals

While people's may turn to Amazon this week for Prime Day mattress deals, plenty of popular bed-in-a-box brands are throwing their own rival sales. For instance, the Nectar Classic Memory Foam Mattress, now $552 (was $649) in a queen at Nectar, is now offering even more value for money.

The Nectar Premier may appear in our best mattress guide for its side-sleeping, body-cradling comfort, but we think the Nectar Classic is the mid-range hero that outperforms its mid-market price tag. Testers felt it offered medium-firm support for all sleep positions, suiting back sleepers the most.

This Nectar deal goes to show that the best Amazon Prime Day mattress deals aren't necessarily at Amazon. Here's why we think the Nectar Classic offers the best value for money and the advantages of buying it from Nectar over Amazon.

The Nectar Classic offered medium-firm support

The Nectar Classic is one of the best memory foam mattresses on the market thanks to its mid-range price and medium-firm support that offers that Goldilocks-level of comfort for all sleep positions. While it may not be as pressure-relieving as some of the best mattresses for side sleepers, it's ideal for back and combination sleep styles.

Nectar mattress sales are pretty static, tending to boast the same mid-range prices every month. However, this $552-for-a-queen deal deviates from the normal $649 sale price.

Another perk of buying from Nectar (besides this surprise Prime Day-rivalling deal) is the guaranteed benefits. Buying a mattress from Amazon means you're usually facing a murky return policy, but Nectar's benefits are all there in black and white: a 365-night sleep trial, free shipping and free returns, and a lifetime warranty.

Smaller budget? Try this...

Amazon launched its Prime Day Deals earlier this year, kicking off on 23rd June and sneaking in ahead of the 4th of July mattress sales. While there are plenty of good Prime Day discounts on sleep tech and a few good cheap and mid-range mattress deals (Zinus, DreamCloud, and Nectar), Amazon's Prime Day mattress deals have been mostly underwhelming this year.

So if you want to buy a new mattress and are wondering whether to get one in the Prime Day sale or shop elsewhere in the 4th of July sales, here's what we recommend...

Stick with Prime Day if you want an affordable mattress that costs less than $550 for a queen, and if you want to stock up on affordable bedding, or nab a good sleep tracker for less.

If you're looking to invest in a hotel-style bed or luxury mattress, browse the 4th of July sales instead. Many of the top-rated options in our best mattress guide are on sale this week, so now is a good time to upgrade.

Here's what you need to know about buying a mattress in the Amazon Prime Day sales vs 4th of July...

Today's best deals on top-rated mattresses

• Best mattress overall – Saatva Classic: From $1,049 (was $1,449) at Saatva
• Best cooling – Bear Elite Hybrid: From $1,198 (was $1,998) at Bear
• Best value – DreamCloud Classic: From $429 (was $1,346) at DreamCloud
• Best cheap – Zinus 10" Green Tea: From $137 (170.99) at Amazon
• For side sleepers – Helix Midnight Luxe: From $1,119 (was $1,492) at Helix
• Best organic – Avocado Green: From $1,359 (was $1,599) at Avocado
• Best smart – Sleep Number ComfortNext: From $2,199 (was $2,599) at Sleep Number

Prime Day vs 4th of July: Top mattress deals compared

Top 3 Prime Day mattress deals

Top 3 4th of July mattress deals

Benefits compared: Prices, sleep trials and warranties

• Amazon Prime Day is better for cheap mattress and sleep tech deals
• 4th of July sales are better for mid-range, luxury and smart mattresses
• On the whole, buying direct from top sleep brands nets you better benefits

Let's start with a generalization: if you want a cheap mattress, stick with the Amazon Prime Day sales. If you want a good mid-range or luxury mattress, browse the 4th of July sales (many already have started).

In recent years, Amazon has expanded its arsenal of mattresses to included top-rated brands including Nectar, DreamCloud, Purple and Casper (see our guide to the best Amazon mattresses). However, Amazon is still primarily home to budget beds, and it's the place to look for a queen mattress under $400.

In the July 4th mattress sales you'll find a wider variety of prices, including discounts on some of the best luxury mattresses you can buy online. If you have a bigger budget — say, upwards of $1,000 for a queen —you'll have more chance to use it well if you look outside Amazon.

You'll also find better benefits outside Amazon... for the most part.

A standard mattress trial for a bed sold online is 100 nights (that's the time you can test it at home.) However, on Amazon many cheap beds come with no trial at all. That means once it's out of its packaging, it's yours. Luxury sleep favorites, on the other hand, sometimes offer as much as a 365-night trial.

You're also likely to get better warranties shopping outside Amazon (although even budget brands often include a 10-year warranty.)

The mattresses, bedding and sleep tech to look out for in each sale

The mattress might be the big ticket item but it's not the only thing that can help you sleep better. Here's which sale to shop for all your snooze essentials.

Mattresses

• Amazon sells excellent all-foam beds with Prime Day discounts
• For organic and luxury, shop the 4th of July deals
• The 4th of July sales will also have more variety

If you're looking for a budget-friendly mattress in the Amazon Prime Day sales, we recommend opting for a low-cost memory foam mattress.

That's based on our testing experience: brands such as Zinus, EGOHOME and Sweetnight have impressed our review team with their all-foam beds and budget price points. They're particularly good for side sleepers, as the dense foams hug the shoulders and hips to reduce pressure build-up (a must in the best mattresses for side sleepers.)

The 4th of July sales have a much wider variety of mattresses in a box on sale, including some of the best organic mattresses and our favorite hotel beds.

It's also the place to look for traditional beds (in other words, those delivered flat, like the Saatva Classic.)

Pillows & bedding

• Pillows and bedding are discounted for Prime Day and July 4th
• For affordable upgrades and guest room favorites, try Amazon
• For durable, premium bedding picks, shop the 4th of July deals

Many of our favorite sleep brands now run Amazon stores. So if it's one of the best pillows or fresh bedding you're after, there's a lot of choice.

As with mattresses, Amazon Prime Day will be the time to shop if you want a budget-friendly pillow or bedding set. And thanks to the typically quick delivery dates, you can order new bedding now and have it set up in your spare room before your 4th of July visitors arrive.

Alternatively, if you have your eye on mid-range to premium brands such as Coop, Brooklinen, and Nest, hold off for the 4th of July sales.

Sleep tech

• There are massive sleep tracker discounts in the Prime Day sales
• Plus bargains on sleep accessories, like ear plugs and eye masks
• For a smart bed, you'll find more options in the 4th of July sales

You'll find sleep tech discounts during both sales periods but if you're after one of the best sleep trackers, it's got to be Prime Day: we're already seeing deals from Oura and FitBit.

Prime Day will also be your best chance to save on sleep accessories; eye masks, ear plugs, sleepy time teas, pillow sprays... the small add ons that can elevate your sleep set-up. While you'll find a few deals over the 4th of July, we recommend adding these to your Prime Day basket.

But July 4th is likely to come out on top if it's one of the best smart beds you're after, with brands including Sleep Number and Eight Sleep leading the sales.

Amazon Prime Day vs 4th of July mattress sales: Which sale is better for you?

Shop the Amazon Prime Day mattress deals if...

✅ You want a cheap bed: Amazon is the home of affordable mattresses and with the Prime Day price drops, you can expect even cheaper deals. And it's not just Amazon, as rivals Walmart and Best Buy are running rival offers.

✅ You want high-quality sleep tech: From FitBit to Oura Rings (and their dupes), we're seeing plenty of sleep offers this Prime Day. We doubt the 4th of July will bring the same level of savings.

✅ You want some sleep-boosting accessories: A mattress is the foundation of good sleep but accessories such as ear plugs and eye masks can improve your zzzs for less.

Shop the 4th of July mattress sales if...

✅ You want more choice: Amazon's mattress line-up has expanded significantly in recent years but you'll still find more options when you go direct to the brand. Particularly if you want to save on a luxury or organic bed.

✅ You want better benefits: A sleep trial gives you time to break in a mattress and decide if it's right for you. They're standard from most sleep brands but can't always be expected when shopping from Amazon. You'll often find better warranties and perks shopping from the brand, as well.

✅ You want a smart bed: For most sleep tech, it's got to be Prime Day. But for smart beds, the 4th of July has the edge. Brands like Sleep Number and Eight Sleep are expected to run big 4th of July sales.

Amazon Prime Day is a great time to shop tech. While not all gadgets are good news for sleep (your smartphone could be what's robbing you of quality ZZZs), wearable tech from trusted brands certainly has a place in the bedroom.

Right now, you can save 48% on the Oura Ring 4 at Amazon and take 33% off the Fitbit Versa 4 at Amazon. These devices can help you learn more about your sleep habits and supercharge your rest this summer.

I've spent the past two years on the hunt for the best sleep trackers on the market, putting various watches, rings, armbands, and mats through our sleep tracker testing methodology, and recording their sale prices along the way.

That means a) I know what design elements, software, and sensors make a good sleep tracker, and b) I can spot a worthy deal when I see one. So, here I'm zoning in on the best tracker deals in current Amazon Prime Day sleep sales on both sides of the Atlantic right now.

Don't forget your Prime Membership...

Top 4 sleep tracker US Prime Day deals

From 48% off the world's top-rated smart ring (need we mention, it's the Oura Ring) to $38 savings on an up-and-coming, contact-free sleep monitor, here are the deals I recommend checking out if you're in America...

Top 4 sleep tracker UK Prime Day deals

For UK folk, the best Prime Day deals feature Oura (shock), Fitbit and Withings. Read on for all the deets...

If you've been eyeing up an Oura Ring, there's never been a better time to buy one. Not because the thinnest-ever, smartest-ever Ring 5 has just launched, but because the Oura Ring 4 is up to 48% off at Amazon this Prime Day.

That means our top-rated sleep tracker is down to its lowest-ever price of $226. Until now, $249 was the best price we'd ever seen it sell for — that extra $23 saving can cover your subscription fee for the next four months.

I've tested over a dozen sleep trackers the past year and the Oura Ring 4 is the only one I still go to bed with every single night. I'm yet to get my hands on the Oura Ring 5 (it's on its way), yet I can confidently recommend shopping the Oura Ring 4 for an outstanding price in current Amazon Prime Day sleep sales.

• Shop all Prime Day deals at Amazon

What makes the Oura Ring 4 such a great sleep tracker?

If I had a dollar for every time someone asked me about my Oura Ring, I'd be able to fund my monthly Oura subscription no problem. But what are the features I boast about most?

Admittedly, it isn't my favorite tracker for my runs, cycles, or swims (for workout tracking, I rely on my trusty Garmin smartwatch), but by night, it's simply the best wearable I've tested.

It's comfy, accurate, and keeps me accountable. Under review following our robust sleep tracker testing methodology, the Oura Ring 4 came out on top, with nightly sleep reports matching up with my perceived sleep quality.

Said reports offer the most detailed metrics without becoming too overwhelming for average users (for reference, the Whoop MG is an equally good tracker but better suited to athletes who want VO2 max readings and more fitness-focussed data).

I especially love the Oura chronotype feature which has helped me create a consistent sleep routine that's in tune with my natural energy peaks and troughs throughout the 24-hour day. As a morning lark, my Oura Ring suggests relatively early sleep and wake windows, and I've noticed an improvement in my sleep quality after prioritising regular sleep timings over the past year.

What's more, the Oura app is loaded with sleep content including a personalised sleep advisor that literally tells me when my body could do with an extra hour of down time in the evenings, and a library of sleep sounds I can use to block out my partner's snoring or send my nephews to sleep when I'm babysitting.

The best thing? There's hardly any difference between the Oura Ring 4 and Oura Ring 5 in terms of sleep tracking functionality. The key difference between the two is design based (the Ring 5 is thinner and lighter). So, while it may be marginally more discreet to wear overnight, it's not a deal breaker worth $173 in my opinion.

Honestly, I've been waiting for the Ring 5 to release so I could tell all my friends to RUN to buy the Ring 4 at its lowest-ever price, and I'm not disappointed by Amazon's Prime Day deal this year.

We've put all of the leading sleep trackers to the test but there's one that continues to set the standard for lab grade tracking — the Oura Ring 4, now down to $226 at Amazon from $399. That's an incredible 43% off deal, which translates to a huge saving of $173.

That's the lowest price we've ever tracked on the Oura Ring 4, making it the Amazon Prime Day sleep tech deal to beat. The Oura Ring 4 offers gold-standard sleep tracking, fending off fierce competition from the likes of Whoop, Garmin and Apple to stay at the top of our best sleep tracker guide.

Savings of this level from Oura are ultra rare and will likely sell out fast. But is it the right sleep tracker for you? Let's take a closer look...

Why the Oura Ring 4 is still our top sleep tracker

Our lead tester Eve Davies has been wearing the Oura Ring 4 to bed over a year and, despite also putting other lead trackers from Apple, Whoop and Garmin through their paces, still rates it as the best sleep tracker you can buy.

That's because, when you compare the accuracy of sleep analytics, functionality and value for money, the Oura Ring continues to come out on top for its intricate tracking.

Despite its 'set and forget' screen-free design, the Oura Ring accurately measures everything from time spent in bed through to heart rate variability, sleep stages, overall sleep score and readiness for the day ahead.

You'll need to pay a monthly $5.99 subscription fee to access the full breadth of what the Oura App can offer, but for that you get your sleep data in a digestible, user-friendly format that's geared towards helping you to get more better quality sleep through sleep coaching and relaxation audio. And isn't that what we all want from our sleep tracker?

Smaller budget? Try this instead...

At-home wearable sleep trackers have revolutionized the way we sleep, offering us key insights into our sleep stages and how to fall asleep fast, and Amazon has slashed the prices of plenty this Prime Day. However, not all wearables offer lab-accurate or even reliable sleep data, which is why the Whoop MG, now down from $359 to $299 at Amazon in a new Prime Day deal, stands out.

A top choice for athletes who prioritize recovery-enhancing sleep in our best sleep trackers, the Whoop MG gets its name from the medical-grade sleep tracking it can provide. "It gives you detailed breakdown of how your sleep and recovery is, or isn't, supporting your physical performance," says lead tester, Eve Davies.

This is one of the best sleep tech discounts we've seen among this year's Amazon Prime Day mattress deals, especially as it guarantees reliable sleep tracking insights. Here's what we (and Amazon customers), think of the Whoop MG, plus the key features that make it a top choice for those living an active lifestyle.

How the Whoop MG brings you clinical-grade sleep tracking

Whoop 5.0 and the medical-grade Whoop MG feature upgraded sensors tracking data 26 times per second. The MG includes ECG readings, while both monitor critical sleep and recovery metrics like HRV and skin temperature. This data yields detailed sleep reports and an overall nightly Sleep Performance score.

Whoop MG's sleep tracking is a little more advanced detail-oriented than other wearable sleep trackers, such as the Apple Watch, and are clearly targeted to athletes who want to use sleep (and sleep tracking) as a tool for physical recovery.

Our lead tester, a keen runner, said that she used the Whoop MG to improve her recovery during marathon training blocks. "I've found Whoop's advanced sleep tracking, and the more health-focused features, really helpful," she says.

As for Amazon customers, most point out the Whoop's sleep tracking as one of its highlights. "The sleep tracking is incredibly detailed, breaking down everything from sleep stages to how well you actually recovered overnight," says one customer.

Smaller budget? Try this...

A bed topper is a cost-effective way to upgrade your sleep setup without having to spend a fortune on a new mattress, and this new Amazon Prime Day deal proves it. The Niagara Sleep Solutions Bamboo Mattress Topper, now down from £28.99 to £23.19 in a double at Amazon, is a hit with customers who want to add a soft, cooling touch to their bed.

While it has a much different design to the foam mattress toppers found in our best mattress toppers guide, this ultra-cheap bamboo mattress topper is an excellent choice if you want to add a breathable, pillow top layer to your bed in a pinch. It currently has a 4.2 star score from over 24,000 customer rating — 66% of those customers awarded the bed topper five stars.

Still, its design is more akin to a mattress pad than a bed topper, but as far as Amazon UK Prime Day mattress deals go, this discount definitely offers the best value for money. Here's more on what customers love (and don't love that much) about it...

What customers like about this 'cloud-like' bamboo mattress topper

There are plenty of reviews on this Amazon product, with the vast majority being very positive. Most praise the cooling breathability of the bamboo viscose material. One reviewer calls it "comfy and cool" while another customer shared that their bed "definitely feels cooler".

Softness received mixed reviews, with one customer saying it felt "incredibly soft and cloud like" while another said it it "definitely doesn't feel like sleeping on a cloud". We expect this, as the topper contains no foam, meaning that it's unlikely to change your mattress's firmness.

However, its value price tag and its machine-washable and tumble-dryer friendly design make it a low-cost, low-maintenance alternative to plusher and thicker mattress toppers. So, if you're priority is is saving your mattress on a smaller budget, we think this Bamboo Viscose Mattress Topper is an ideal choice.

Want something softer? Try this...

I've been dealing with a range of sleep issues this year, including 3 a.m. wake-ups and anxiety at bedtime. To break the cycle, I've been testing a range of sleep trackers to see which ones can help me optimize my sleep, and one of my favorites so far is the the Fitbit Inspire 3, down to $69.95 (was $99.95) at Amazon in today's Prime Day sale.

The Fibit Inspire 3 is a top-rated sleep tracker boasts an ultra bright screen display, long battery life (10 days per full charge) and – most importantly for me – reliable sleep tracking without feeling OTT. $69.95 matches the lowest price we've tracked the Inspire 3, which translates to $30 off.

That's an excellent Amazon Prime Day sleep deal, which matches the lowest price we've tracked this affordable wearable. Is it right for you? Let's take a look.

Affordable price, reliable sleep tracking

The Fitbit Inspire 3 is an affordable and comfortable fitness and sleep tracker with a clear display screen and long battery life. You can get a glimpse of sleep stats on screen (which is one of the first things I do when I wake up), or head to the Google Health app for a more intricate look at your metrics.

The Inspire 3 sensors track heart rate, blood oxygen saturation, movement and temperature, providing you with a 360 view of your health. I wear my Inspire 3 to bed every night and its sleep tracking is reliable (it won't count the hour you spend scrolling in bed as 'light sleep', for example).

When it comes to time spent in each sleep stage, your heart rate, how long it takes to fall asleep and how often you wake up, the Google Health app helps provides helpful parameters of healthy ranges. This all helps form your overall nightly sleep score.

There are also guided programs to help you improve your sleep, and get into a better bedtime routine. However, Fitbit Premium offers subscribers further insight into their sleep, as well as giving a sleep score, but costs $9.99/month.

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

The Oura Ring 4 is hands-down our favorite sleep tracker, and it's just had a major price cut thanks to a new Amazon Prime Day deal. The Oura Ring 4, now up to 46% off at Amazon UK provides accurate sleep tracking, a comfy fit, and a panoramic, analytical view of your sleep.

The Oura Ring 4 takes the top spot in our guide to the best sleep trackers, thanks to its advanced features and seamless design. Lead tester Eve Davies rates the Oura Ring 4 for the way it helps her keep a consistent sleep schedule, as the smart ring's accompanying app reminds her when bedtime is approaching. "If sleeping better is your priority, the Oura Ring is the winner," says Davies.

While there are now plenty Amazon UK Prime Day mattress deals, this Oura Ring deal stands out as one of Prime Day's best savings for your sleep. Here's a more in-depth look at the Oura Ring 4, its spectacular Prime Day discount, and why it's great investment for your sleep.

Why the Oura Ring 4 is our #1 sleep tracker

Our lead tester says that the Oura Ring 4 helps her keep to a consistent sleep schedule, making it "my secret to falling asleep fast and waking up refreshed". But what sleep-improving features does the Oura Ring 4 boast?

First of all, the accompanying Oura app sends bedtime reminders to help you maintain your sleep schedule. The next benefit (and arguably most important) is the Oura Ring's accurate, precise sleep tracking, which gives the user key insight into their sleep stages and any nocturnal awakenings, data which betters your understanding of your sleep patterns.

Using your sleep data and sleep scores, the Oura App then offers an AI Oura Sleep Advisor who offers you tips and recommendations to enhance your sleep and improve any problems that may be lowering your sleep score.

Other benefits include a lengthy battery life, sleek screenless design, and an intuitive app that "presents data in a digestible, user-freindly format".

Smaller budget? Try this...

From monitoring your rest to optimizing your sleep, trackers have many benefits — but they aren't always accurate and some are just plain uncomfortable. However, the Oura Ring 4, down to $399.99 (was $499.99) at Amazon, fits like a glove and delivers some of the most accurate data of all the sleep trackers we've tested.

The glowing feedback from lead tester, Eve Davies, ensured we bumped this stylish smart ring to the top of our best sleep tracker guide. She said it presents data in "a clear, user-friendly format" and how the accompanying app provides actionable tips for improving your sleep.

I was surprised to see the Oura Ring 4 on sale at Amazon, as I predicted it wouldn't be discounted until next week's Amazon Prime Day sales. I've just received mine and I can't wait to start using it. Here's a closer look at the deal, and if you want to upgrade other aspects of your sleep, check out ur guide to the best Amazon Prime Day mattress deals ahead of this year's 4th of July mattress sales...

Accurate data to optimize your sleep

The Oura Ring 4 stands out due to its advanced technology, which adapts to your finger to maintain consistent skin contact, capturing highly accurate data on everything from heart rate variability to specific sleep stages.

To help users understand their rest, the companion app summarizes complex data into user-friendly daily Sleep and Readiness scores. It also pairs these metrics with actionable sleep advice.

While the price and required monthly subscription fee may not fit every budget (even in the sale), its comprehensive performance justifies the investment for anyone who wants to optimize their sleep.

The device provides up to six nights of battery life on a single charge and delivers reliable, scientifically grounded insights that mirror professional polysomnography testing.

Smaller budget? Try this...

I was a sleep tracker skeptic until I got my Withings Sleep Analyzer and now I check my metrics every morning. For a long time my sleep score has hovered around the low-70s, but recently I noticed my sleep score tracking upwards. The other day, I finally cracked 90. And it's all thanks to the 7:1 sleep method.

This simple rule, backed by a huge new study, prioritizes consistency over hacks and it's given my sleep the boost it needs. The best sleep trackers take in a range of metrics before giving your final score and with the 7:1 sleep rule, I'm pleasing all those data points.

It's not just my sleep tracker that's noticing the results. I'm experiencing fewer 3 a.m. wake ups, I'm getting up before my alarm and I feel fresher during the day. Here's why the 7:1 sleep rule is the sleep hack you (and your sleep tracker) will love — and how to follow it yourself.

Key takeaways

• The 7:1 sleep rule encourages you to get seven hours sleep a night, falling asleep within a consistent one hour time frame, and doing so at least five nights a week.
• This consistent sleep schedule helps regulate your circadian rhythms, so you fall asleep faster, experience less late night wake ups, and wake up fresher.
• If you're tracking your sleep, following the 7:1 rule can boost your metrics to achieve a higher sleep score.

What is the 7:1 sleep rule?

The 7:1 sleep rule was coined following a white paper created by Vitality and The London School of Economics, which found those who followed simple sleep hygiene rules could potentially increase their lifespan by four years.

The rule has several key principals: at least seven hours sleep a night, falling asleep within a consistent one hour time frame, five nights a week.

While many think of 'eight hours' as the gold-standard for good sleep, after analyzing the data of over 100,000 individuals the researchers found the time you go to bed has as big an impact on your health and wellbeing as clocking up enough hours.

"Our bodies run on an internal 24-hour clock known as the circadian rhythm," explains Dr. Betsy Greenleaf, health and longevity expert at International Pause Institute. "Think of it as your master body clock that regulates everything from hormone production and metabolism to immune function, body temperature, digestion and brain performance."

"Many people focus on getting a certain number of hours of sleep, but the timing of that sleep could be just as important," she says.

How the 7:1 sleep rule is boosting my sleep scores

I started using the 7:1 sleep rule almost by accident when my bedtimes happened to align across a week.

I stuck with the 7:1 sleep rule when I noticed I was sleeping better — and my sleep scores had skyrocketed. And not just my overall sleep score; on the whole my metrics had a boost.

"Sleep consistency is one of the most overlooked tools we have for improving our total health," explains Dr. Greenleaf.

"Sleep consistency has huge downstream effects from a hormonal standpoint," she says, noting that your sleep schedule impacts stress, blood sugar, and even the growth hormones necessary for repairing tissue.

Here are the benefits of the 7:1 sleep rule my sleep tracker has picked up on...

1. I'm falling asleep faster

Sleep latency is the time it takes you to drift off from the moment your head hits the pillow. A healthy sleep latency is around 10 to 20 minutes and the 7:1 sleep rule can help you achieve it by teaching your body the time to sleep.

"When your body knows when to expect sleep, it starts getting ready in advance," explains Dr. Greenleaf. "Melatonin [the sleepy hormone] is more predictable, cortisol [the awake hormone] rises properly in the morning, and falling asleep is easier and more efficient."

Sleep latency is something I've often struggled with but since following the 7:1 sleep rule, I'm falling asleep faster night after night. That's less time spent tossing and turning, more time spent in high quality sleep.

2. I'm waking up less at night

It's normal to wake up a few times during the night as you transition through cycles of light, deep and REM sleep. However, these fleeting disruptions can turn into longer 3 a.m. wake ups when your sleep schedule is irregular.

"One big advantage of a consistent sleep and wake schedule is that people tend to sleep more without even knowing it," explains Dr. Greenleaf. "Consistency will help you sleep better. Eight hours of broken bad sleep is not equal to eight hours of restorative sleep."

The 7:1 method regulates your circadian rhythms, which means your body and your hormones are all primed to sleep during the night. This helps you ease between the delicate sleep stages without waking you up.

3. I'm waking up fresher

I used to consider my alarm to be enemy number one as it rudely interrupted my slumber. We're on better terms lately, because my regular sleep schedule means I'm ready to go by the time my alarm chimes.

Waking up is another part of the hormone cycle your circadian rhythm regulates. When you have a consist routine, your body will start releasing the chemicals it needs to feel alert during the early hours of the morning. Think of it like a cup of coffee in your sleep.

And because you've slept with fewer interruptions, you've not only cleared away the sleep pressure that builds up during the day, you've also enjoyed the vital restoration of deep sleep.

"We often think of sleep as something that happens at night, but the truth is that good sleep starts the moment we wake up each morning and is built from the habits we repeat every day," says Dr. Greenleaf.

More ways to boost your sleep score

Your sleep score isn't the be all and end all of sleep but it's a good way to determine the quality of your rest and find areas for improvement. And it's nice to see your score tick up — who doesn't like getting a good grade in sleep?

Alongside the 7:1 sleep method, here are some other hacks you can use to boost your sleep:

• Keep to a set wake up time (even on weekends): A regular wake up time reinforces your body clock and can help you keep to the 7:1 sleep rule (waking up at the same time, gets you tired at the same time.)
• Get sunlight in the first hour after waking up: Sunlight tells your circadian rhythm it's time to be awake, so try drinking your coffee outside.
• Lower the lights before bed: Bright white lights remind your body of daytime, so opt for dim amber bulbs in the evening.
• Stop drinking coffee in the afternoon: Caffeine has a half life of around five hours, which means your 3 p.m. latte can still be in your system at bedtime.
• Stay active: Exercise creates adenosine, the hormone responsible for sleep pressure, so keeping active makes it easier to fall asleep (and bonus, it'll please your fitness tracker as well.)

Our favorite sleep tech

I always appreciate how well stocked my office keeps the candy jar but this CEO's gift has blown that out of the water — Factory employees each received one of the best smart beds from CEO Matan Grinberg in hopes of boosting productivity.

Speaking on 20VC, Grinberg explained that when his start up had 30 employees each one received a $3,000 Eight Sleep smart mattress cover to "[squeeze] out every ounce of brain power" through the power of good sleep.

And he might be on to something. Our sleep tech specialist Eve Davies told me that using the Eight Sleep smart bed took her sleep score from 59 to 91 and sleep experts agree that good sleep is essential for learning and memory. Not to mention, Factory has since grown to over 120 employees... So is a smart bed the secret behind better work?

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

What is the Eight Sleep Pod smart mattress cover?

The central benefit of the Eight Sleep system is its integrated liquid-based temperature control, which allows you to heat or cool the bed to suit your preferences. Larger sizes also include dual-temperature control, so both sides of the bed can sleep comfortably.

In addition, the Eight Sleep cover is woven with sensors to track your sleep during the night. This data is used to optimize the temperature control features, and you can access your info via the Eight Sleep app.

Newer models also include a smart alarm, while an optional adjustable bed base is also available with the Pod 5 (from our sleuthing, we think Factory employees received either the Pod 3 or 4.)

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

How a smart mattress can improve productivity

1. Temperature controls help prevent 3 a.m. wake ups

High temperatures don't just make you sticky and uncomfortable when you're trying to sleep — they work against your circadian rhythms, which prefer a cooler bedroom to drop off (65 to 70°F / 18 to 21 °C.)

Excess warmth can also disrupt the delicate movement between sleep cycles, meaning you're more likely to wake up when you shift into lighter or REM sleep around 3 a.m.

But the Eight Sleep uses integrated trackers to monitor your temperature and respond, ensuring you stay comfortably cool all night long.

As a result, you can enjoy higher quality sleep as your body is able to move smoothly through every sleep stage. (Eight Sleep notes the automatic temperature adjustments can improve deep sleep up to 34%.)

2. Sleep trackers help you identify problem areas

Sleep tech tester Eve noted that one of the big benefits of her smart bed is that it helped her take accountability for her sleep problems and in doing so finally take control of the hit-and-miss sleep schedule that was dragging her score down.

Of course, this isn't exclusive to the Eight Sleep — the best sleep trackers should all help you get to grips with your sleep by providing clear metrics. These allow you to wade through the murky hours you've spent dozing until you have a proper picture of your rest.

It's then down to you to make these changes (even the latest Eight Sleep Pod can't force you into bed.) But the big red warning signs of your sleep tracker often function as good motivation.

3. Waking up at the right moment beats sleep inertia

The latest models of the Eight Sleep come with built-in alarms that recognize when you're at a lighter stage of sleep and use either temperature, vibration or audio to wake you up.

Smart alarms ensure that rather than being jolted awake during a phase of deep sleep, you're gradually roused when your body is naturally poised to wake up. This helps prevent sleep inertia (the groggy feeling you get first thing in the morning.)

From a productivity stand point, a fresher wake up ensures those first few hours of the day are spent feeling alert and ready to go — not waiting for your coffee to kick in.

The best sunrise alarm clocks are another way to start the day better. By slowly flooding the room with light, they ease you into the day comfortably.

How does sleep help learning?

Your brain is busy while you're asleep. During deep sleep memories are strengthened and muscles are repaired, while REM sleep helps with problem solving. If you want to learn, the key isn't a late night cramming session — it's getting a good night's rest.

You also have more willpower and better decision making when you're well rested, alongside better mood control.

And during sleep your body also clears away adenosine, the hormone responsible for sleep pressure, allowing you to wake up fresh.

So if your employers have been looking for ways to boost production, maybe drop them a link to the Eight Sleep store?

Ever experienced the sleep tracker miss-match? It's when your data suggests a good night's rest but your body feels like it's hardly slept a wink. DUSQ, a sleep intervention device now live on Kickstarter, wants to bridge the gap between the two.

Described as the "first wearable that reads your nervous system directly", the DUSQ detects even the tiniest changes in electrical activity to identify when your sleep is under threat from the micro-disruptions that ruin your sleep quality.

But enough about sleep tracking. The real focus of the DUSQ system isn't monitoring your sleep, it's improving it. Using non-invasive stimulation, the DUSQ activates your vagus and vestibular nerves to push you back into deep sleep.

In the morning, your sleep tracker should show a night of uninterrupted snooze. More importantly, you should feel every inch as refreshed as your sleep score indicates.

• Read more: I swapped caffeine for the AYO+ Light Therapy Glasses to fix my morning fatigue — here’s what a daily shot of blue light did for my sleep and energy

DUSQ: How it works

The DUSQ is a two part system: a patch that sticks to the skin beneath your ear and the connected DUSQ Device, which reads information relayed by the patch. In the hours before bed (yes, before bed, we'll dive into that below), you apply the patch and set up the device in your room.

Inside the DUSQ patch is a series of patented EDA (electrodermal activity) sensors. These essentially monitor your skin's electrical properties and through this can detect minor changes in your nervous system.

These tiny adjustments signal sleep disruptions, from 3 a.m. wake-ups to the micro disturbances you don't even realize are happening but can leave you exhausted in the morning.

This is where things step up a level. When the DUSQ notes a wake-up, it doesn't just add it to your tracking data — it sends you back to sleep.

DUSQ does this by delivering "non-invasive" stimulation to the vestibular and vagus nerve, helping calm your nervous system and push you into deeper sleep.

Think of it like being rocked back to sleep. And we mean that literally; it's the vestibular nerve that's stimulated when you rock a fussy baby.

'I sleep much faster and way deeper'

At Tom's Guide, we emphasize that good sleep starts hours before you go to bed, which is why you should put down that 3 p.m. coffee. DUSQ is on the same page, with sleep enhancing tech that starts before you're actually asleep.

So how does it work? By applying your DUSQ patch in the hours before bed, the sensors can start calming your nervous system, priming you to drop off when you climb beneath the covers.

And like all the best sleep tech, the DUSQ also tracks your sleep cycle on the connected app.

The device has been tested in DUSQ's Sleep Lab using polysomnography (the gold-standard in sleep tracking) and early customer feedback is positive: "I sleep much faster and way deeper" says one user, while another claims their life has "changed in ways like it was never before."

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

DUSQ: Price and availability

The DUSQ is now live and available on Kickstarter, with prices starting at $339 and VIP orders set to arrive in August (other devices are set for delivery in October.)

Each order includes the DUSQ patch, tracking device, charging case and cable, plus replacement patches. The price is set to rise at launch, with the retail MSRP estimated at $499.

Each DUSQ patch comes with seven adhesive layers, which are peeled and replaced each night, for a week's worth of use. Orders include a three month supply of patches, with additional three month packs priced at $25.

This is a price comparable to other sleep trackers that claim to improve your sleep, including the Muse S Athena ($479.99 MSRP at Muse) and the Pulsetto (MSRP $546 at Pulsetto.)

Wake up fresher and avoid late-night disruptions

DUSQ compares itself to your heating system. You probably don't sit by the thermostat making minor adjustments to keep the house just the right temperature (unless you're that type of dad.)

Instead, you let the thermostat read the air and make changes as necessary. The result? You stay the comfortable without having to lift a finger.

While traditional sleep trackers give us insight into our sleep, it's down to the user to take the information and do something with it.

But the DUSQ actively intervenes while you snooze the night away, helping cut out those brief wake ups that can destroy sleep quality without you even realizing.

And the results so far show an average of 28 minutes restorative sleep improvement per night — one user claims it makes their eight hours sleep feel like 10. That's like an extra long lie-in and all you need to do is spend a few seconds sticking a patch to your neck.

The upcoming FIFA World Cup has highlighted just how important sleep is for athletes to perform at the top of their game. With the tournament set to commence on June 11, it's been reported that players are currently battling heatwaves, jet lag, and hectic schedules to try and get some much-needed sleep.

In fact, global media outlets have published that the England team will even bring their own sleep kits consisting of the best mattress toppers, cooling gel pillows, and ear masks to combat sleep disruptors such as noisy sleep environments and too-firm hotel beds.

If you're dealing with similar sleep disruptors at home, we're here to help. Here we've curated our own sleep survival kit to help you fall asleep fast at night, especially during hot weather, so you can be on your A-game by morning...

World Cup 2026: Top-rated US sleep kit

Breathable bedding to help you sleep cool

With temperatures rising, feeling too hot to sleep has been a common complaint of many soccer stars taking part in this year's World Cup. Cooling bedding can help prevent overheating while sleeping. Here's what our experts recommend...

Mattress toppers to make hard beds feel softer

Another complaint of some English soccer players staying at The Inn at Meadowbrook hotel is 'too-firm beds'. A soft and contouring gel memory foam topper can be an instant fix for hard mattresses. Here are the ones we recommend...

Sleep tech to block out unwanted noise and light

This year's World Cup players have been relying on scores of noise-cancelling sleep earbuds to block out noise from neighboring rooms. Here's where to start if you're also dealing with noisy neighbors...

World Cup 2026: Top-rated UK sleep kit

Breathable bedding to help you sleep cool

Temperatures are set to rise across the UK this weekend, and being feeling to hot in bed can make it harder to fall asleep – and sleep through the night. Cooling bedding can help prevent overheating. Here's what our experts recommend...

Mattress toppers to make hard beds feel softer

A major complaint of this year's English squad is that the mattresses their sleeping on are too firm to promote deep, restful sleep. If your bed at home is too firm, but you're not ready to switch to the best mattress for you, then try a soft bed topper instead.

Sleep tech to block out unwanted noise and light

The ideal bedroom for sleep is cool, dark and quiet. If you need to optimize your bedroom for sleep, change things pronto with our top-rated sleep earbuds and light-blocking sleep accessories...

As a side sleeper who needs complete and utter silence to drift off, I'm pretty much the ideal candidate to test out the best sleep headphones — especially ones that purport to have cutting-edge ANC to drown out distracting noise.

The QuietOn 4 Sleep Earbuds, billed as the "world's smallest ANC earbud the designed specifically for sleep", came to my attention after reading glowing customer reviews. Deigned in Finland and engineered specifically for sleep, the QuietOn 4 Sleep Earbuds shot straight to the top of my to-test list.

After testing the ANC earbuds during a heatwave where my bedroom window was constantly open (allowing the racket of the busy city noise to stream in), I can honestly say these are the most comfortable sleep headphones I've ever tested. The QuietOn 4 Sleep Earbuds feel soft and non-invasive even when sleeping on my side, and the long 28-hour battery life is a big drawcard.

With an MSRP of $299, they are a premium purchase. For context, the Soundcore Sleep A30 earbuds, which we rate as the best earbuds for sleep you can buy, cost $229 at full MSRP. However, with their ultra tiny and comfortable design for all sleep positions, outstanding ANC and long battery life, I think the QuietOn 4 are well worth the investment. Here's why...

• Read more: The Ozlo Sleebuds 2 launch today and I’ve been testing them for a week — here’s how they're already helping decode my 3 a.m. wake ups and sleep through the night

QuietOn 4 Sleep Earbuds Review: Cheat sheet

What is it? The world's smallest ANC sleep earbuds that offer extensive sound reduction and long battery life
Who is it for? Side sleepers looking to block out noise and replace it with soothing sound, alongside gaining sleep tracking insights
What does it cost? From $299 at full price but some retailers offer discounts
What do we like? Excellent ANC, 28-hour long battery life; soft, side-sleeper friendly design
What don’t we like? Premium price, 15-second activation window

QuietOn 4 Sleep Earbuds Review: Specs

QuietOn 4 Sleep Earbuds Review: Price & availability

• $299 to $315 at MSRP, putting the QuietOn 4 firmly in the premium price tier
• Small discounts at some US retailers, reducing the earbuds to $280
• Free one-year warranty included, but shipping is $15+

The QuietOn 4's streamlined design, long battery life, and state-of-the-art ANC mean that you're looking at a premium MSRP of $299. QuietOn is a Eurocentric brand, so US customers won't find the 4 Sleep Earbuds at major retailers such as Walmart or Target.

In the US, the earbuds are sold at two retailers: HearFIT and Native American-owned Salish Medical & Dental Supply.

At the former, there is a small 6% discount that takes them down to $280, and QuietOn's one-year warranty for international customers. However, expect to pay at over $25 for shipping. At the latter, the MSRP is higher at $315, but shipping is $10 cheaper.

Return policies differ depending on which retailer you purchase from, but HearFIT offers a 30-day returns policy. This means that unopened QuietOn 4 Sleep Earbuds are eligible for a full refund while opened QuietOn 4 Sleep Earbuds may qualify for a refund minus a restocking fee. (QuietOn's own official web shop offer 30 days to return from delivery date.)

In comparison, the app-controlled Fitnexa SomniPods 3, which features an AI sleep coach, ANC, sleep tracking and soundscapes, are $189.99 at MSRP (and are often $30 off in the sales). However, the SomniPods have one glaring flaw: they only offer 6.5 hours of ANC on a single charge. For the average sleeper, this sound proofing won't cover a whole night's sleep.

Meanwhile our top-performing pick, the Soundcore Sleep A30, offers up to 10 hours of continuous ANC on a single charge and is priced at $229 (often reduced to $199 in the sales).

While there's little doubt that the QuietOn 4 Earbuds are a splurge (especially if you want sleep earbuds that come with a variety of additional features, such as sleep tracking and soundscapes), the longer 28-hour ANC playtime on a single charge makes them a foolproof sleep tool. The absence of apps and Bluetooth, also means there's no hidden costs or subscriptions.

QuietOn 4 Sleep Earbuds Review: Design & comfort

• Soft foam tips feel comfortable in ear canal
• Side-sleeper friendly, customizable, and compact
• Ultra-small dimensions for an ANC earbud

In terms of design, I'm going to begin with QuietOn 4's unique selling point: they are the world's smallest ANC sleep earbuds.

Three times smaller than the best wireless earbuds (such as Apple's Air Pods earbuds), the QuietOn 4 are barely an inch in length and the default earbud tips have a diameter of just 0.375" — and the tiny, streamlined size means the earbuds are incredibly comfortable and have a forget-they're-there feel.

The earbud tips are customizable and come with four different sizes. For me, the default Small (S) pair are a great match for my ears, but you can try the Extra Small (XS) , Medium (M), or Large (L) if needs be. The tips are made of a soft, spongey foam and they are easy for me to clean with a damp cloth dipped in soapy water.

The ultimate test for determining a earbud's comfort is side sleeping, as a chunky or hard earbud can feel as though it's digging into your ear as soon as the side of your head hits the pillow.

I found this discomfort when trying out the Fitnexa SomniPods, as the softness of the tips were cancelled out by the hard, metallic body. Meanwhile, testers for the Soundcore Sleep A30 felt the addition of ANC made the A30 model thicker and more uncomfortable than previous models.

However, I never had this problem while testing the QuietOn earbuds. They are small enough not to feel a nuisance and cushioning enough to eliminate any hardness, and the good news is that they are still nestled in my ear every morning.

It would be remiss of me not to mention the travel-friendly QuietOn 4 earbuds' sleek 4.5" black and silver case, which also doubles as a portable charger.

QuietOn 4 Sleep Earbuds Review: Features

• Ultra-quiet ANC, but you have 15 seconds to activate
• No internet connection, Bluetooth, or apps required
• Portable charging case included plus 28-hour battery life

No apps, no AI sleep coaches, no tracking, and no rainforest sounds — the QuietOn 4 Sleep Earbuds are only here to cancel out distracting noise for a silent sleep space.

And they deliver on that promise. The ANC is outstanding and is designed to eliminate lower frequency sounds, such as snoring or bass of techno music infiltrating through your walls, but still allow you to catch your morning alarm.

In the summertime, I have to open my windows wide to try and sleep cooler when I don't have air conditioning. Open windows mean city noises come flooding in to my room, but I didn't hear a single thing when wearing QuietOn 4 Sleep Earbuds.

There's a slight nuisance, though: You only have a 15-second ANC activation window. Basically, this window means that, once you take the earbuds out of their charging case, you only have 15 seconds to put them in your ears to activate the ANC. But I quickly got the hang of this.

If you're quick enough, the noise cancellation should begin within a few seconds. (When you first put them in your ears, you hear a slight static sound, followed by silence.)

The ANC, on the other hand, separates it from regular foam earplugs, such as the Loop Quiet 2 earplugs, and noise-masking (rather than active cancelling) earbuds such as the Ozlo Sleepbuds.

That said, if you do want earbuds that offer more than 'just' noise reduction, the Ozlo Sleepbuds do offer an in-ear personal alarms and sleep sounds (such as white noise and nature noises), while the Fitnexa SomiPods can track your sleep and provide an AI sleep coach.

However, as someone who has tried the latter product, I know that these AI powered tools can seem a little gimmicky and the sleep tracking can be rendered futile when the earbuds such as the Fitnexa never seem to still be in your ear upon awakening.

Overall, if you want a no-nonsense pair of ANC sleep earbuds that deliver the quiet night they promise without relying on Bluetooth and internet connection, then the QuietOn earbuds will be the right match.

QuietOn 4 Sleep Earbuds Review: Battery life

• Lasts up to 28 hours on a single charge
• Charging the case requires USB-C cable
• Charging takes three hours up to twice a week

A huge benefit of the QuietOn 4 Sleep Earbuds is the long battery life, which lasts up to 28 hours on a single charge (which takes around three hours).

This means that, for the average 8-hours sleeper, the QuietOn 4 earbuds last around three and half nights and require just one or two three-hour charges a week.

Compare this battery life to that of the the Fitnexa SomniPods (6.5 hours of ANC on a single charge) or the Soundcore Sleep A03 (up to 10 hours of ANC on a single charge).

To charge the case, I use the provided USB-C cable (the kind that you use to charge the iPhone 15 and its successors) to charge the portable charging case.

QuietOn 4 Sleep Earbuds: Should you buy?

While those who want a variety of sleep features from their earbuds, such as sleep tracking or nature sounds, will find the QuietOn 4 Sleep Earbuds too basic, I can honestly say the quality of their ANC is anything but.

The QuietOn 4's battery life and noise cancellation is a reliable way to create a distraction-free sleep environment all night. They're comfortable and snug enough to stay in your ear until morning, and its lack of reliance on Bluetooth and apps mean it has a failproof, no-fuss operation.

The 15-second ANC activation may seem like a hassle at first, but I got used to it after the first couple of nights. Their ultra small design and sleek portable charging case also makes them travel-friendly and perfect for anyone wanting to get some sleep in noisy environments like a a plane or shared hotel room.

Yes, it is a splurge at around $300 at MSRP, and I would totally understand if you'd rather spend your money on a sleep headphone that provides all the sensor-operating bells and whistles. But if all you're after is a night free of your neighbors' music belting out or or your partner's snoring, then QuietOn 4 Sleep Earbuds are worth it.

QuietOn 4 Sleep Earbuds: Alternatives to consider

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

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

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

Key take-aways: At a glance

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

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

What is sleep regularity?

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

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

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

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

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

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

The social jetlag trap

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

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

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

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

Why sleep regularity is the master switch for longevity

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

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

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

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

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

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

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

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

How to find your sleep consistency score

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

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

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

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

Oura Ring

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

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

Apple Watch

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

Whoop

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

Garmin

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

How to improve your sleep consistency score

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

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

The 7:1 Rule

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

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

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

Anchor your morning

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

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

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

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

Don't over-correct

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

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

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

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

The best tech to help you maintain regular sleep times

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

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

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

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

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

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

When I started using my first Apple Watch to track my sleep, I thought I was doing everything I could to get the most accurate results possible; I always used the Apple Watch's vital settings for precise sleep data, for example. But I was completely oblivious to my bad Apple Watch habits that were secretly interfering with its accuracy.

As one of the best sleep trackers on the market, the Apple Watch offers key features that can boost your sleep. However, keeping your Apple Watch in top condition for optimal sleep tracking performance is all down to you.

I learned that the hard way, making little-known mistakes that I didn't realize were skewing my sleep tracker data — until I noticed some things that didn't add up. So, learn from my mistakes with this guide to avoiding bad lifestyle habits that get in the way of sleep tracking accuracy, plus how I'm keeping my Apple Watch in shape so it can live up to its potential.

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

5 Apple Watch habits to avoid for better sleep tracking accuracy

1. Not wearing your Apple Watch's band properly

Let's start with possibly the most common Apple Watch mistake: not checking the fit of the strap is right. Because while we all have comfort preferences, the wrong fit can impact your tracking data.

Your Apple Watch's strap should accommodate your wrist size, but an Apple Watch that fits too tight or too loose can impair the sensors' job.

According to Apple Support, you should wear the Apple Watch in a way that's "not too tight, not too loose, and with room for your skin to breathe."

Afraid that the watch would slip off in the night, I initially pulled my Apple Watch's strap so tight that it caused irritation. To fix this, I overcompensated by loosening the strap too much.

As a result of the loose fit, the Apple Watch's face (otherwise known as its monitor) started to slide down to my hand or to the bottom of my wrist — a huge problem as the sensors only work when it sits on the top of your wrist. Also, make sure your it's positioned above your wrist bone (towards your elbow rather than your hands).

Basically, the Apple Watch must maintain constant skin contact for accurate results, but not so tight that it causes discomfort or prevents your skin from breathing.

2. Charging my Apple Watch at the 11th hour

Now, it may seem obvious that your Apple Watch will need some juice to track sleep accurately (because it is obvious). But if you're anything like me, it's likely you have a habit of charging your devices at night while you sleep.

Nocturnal charging is all well and good for phones and laptops, but for accurate sleep tracking, it's not surprise you need your Apple Watch out of its charging nest and onto your wrist. The amount of times I've had to postpone my bedtime waiting for my Apple Watch to charge at the last minute is more than I care to admit.

To prevent the battery dying overnight, I've made charging the first step of my evening routine. Putting my Apple Watch on charge before I start my nighttime routine gives it enough time to gather the energy needed to track seven to nine hours of sleep.

Alternatively, set charging reminders on your phone to give you a nudge.

3. Forgetting to update

I allow my iPhone to automatically update while I sleep, as it's typically locked, connected to the WiFi and charging at this time. The Apple Watch needs the same settings to update — and I quickly discovered that it's not possible to automatically update overnight when it's strapped to your wrist.

I'm awful at remembering to update manually, and this can cause major issues. Software updates are important for accuracy: they improve the interpretation of sensor data, fix any bugs, and introduce new health metrics.

I now check my Apple Watch app's settings to see if there are any updates available and pay attention to my Apple Watch's reminders to install.

4. Forgetting to clean it after exercising

As it's more than just a sleep tracker, I often wear my Apple watch during the day; I love having it track my steps whenever I go for a walk.

However, daytime use can allow dirt, sweat, sun block, and natural body oils to accumulate on the back crystal, which Apple Support warns can impact sensor functionality.

When by chance I glanced at the back of my watch, I was surprised by how grubby it had become through everyday use.

To combat grime buildup, I follow Apple's cleaning advice: "Wipe your Apple Watch clean with a non-abrasive, lint-free cloth. If necessary, lightly dampen the cloth with fresh water."

5. Putting it on straight after showering or applying lotion

I'm a night shower-er — night showering is actually better for your sleep — and I often reach for my Apple Watch not long after stepping out of the shower.

But a build up of moisture and lotion can impact sensor readings, so putting my Apple Watch on a damp wrist covered in freshly-applied body lotion and lavender essential oil roll-on isn't a great idea.

I'm now in the habit of letting my skin absorb lotion for at least five to 10 minutes before donning my Apple Watch, to make sure my wrist is thoroughly dried. And I save my roll-on for my watch-free wrist.

3 good habits for Apple Watch sleep tracking accuracy

1. Cleaning weekly

You can make sure your sensors are clean enough to do their job properly by treating your Apple Watch to a once-a-week clean.

A quick wipe down with a lint-free cloth dipped in water is sufficient for day-to-day wear, but our guide on how to give your sleep tracker a 15-minute deep clean will have even the dirtiest Apple Watch performing better in no time.

2. Always keep it above a 30% battery

I mentioned before that forgetting to charge your Apple Watch is a major bad habit. However you may be wondering how much battery the Apple Watch needs to bring its sleep tracking a-game.

According to Apple Support, the bare minimum is 30%: "Make sure you charge your Apple Watch to at least 30% before bed with Sleep Tracking on Apple Watch enabled".

3. Try to wear it every night

And the most important Apple Watch habit of all? Consistency.

Wearing your Apple Watch every night (with a few skips when it's really not possible) helps your watch to establish a baseline for your normal metrics, allowing the watch to highlight any anomalies and to get to know your sleep patterns better.

A fan is a sleep essential when summer has turned your bedroom into a sauna but with the Shark FlexBreeze Tablemate Fan, now $129.99 at Amazon, I find falling asleep a breeze — even during the recent heat wave. A tabletop fan with five different speeds, adjustable tilt and side-to-side oscillating, it delivers all-over cooling to help me fall asleep faster in the heat.

If your nightstand could use a cooling upgrade, one great budget deal is the JISULIFE Handheld Mini Fan, now $13.76 (was $15.29) at Amazon, which can be folded to sit next to your bed and deliver a gentle breeze throughout the night. But if it's an Arctic blast you're after, I've rounded up tower and turbo fans as well, alongside deals for every budget and bedroom space.

Whichever fan you choose, you're in for a cooler night that makes sleeping during summer heatwaves a breeze. But before you go, make sure to read our top advice on how to sleep with a fan, so you can chill out properly.

Stocking up on cooling favorites before a vacation? Make sure to pick up this $2 essential that can help you avoid bed bugs.

I'm a sleep tech reviewer and I've been searching the Memorial Day sales for cheap sleep tracker deals. The best so far is 15% off the Fitbit Inspire 3 at Amazon dropping the smart watch to $84.50 (was $99.95).

If you want a more discreet tracker, consider the Beautyrest under mattress tracker, down to $74 at Amazon. Investing in a top-rated sleep tracker can help you stay on top of your sleep goals and ace your recovery this summer, and there are some good cheap options among the best Memorial Day sleep tracker deals.

And if you want to upgrade other areas of your sleep set up, we're also tracking the best value Memorial Day mattress sales and sleep deals of 2026 live.

Today’s best deals: At a glance

• Fitbit Inspire 3: $84.50 (was $99.95) at Amazon
• prxxhri Oura Ring alternative: $53.99 (was $59.99) at Amazon
• SOUYIE smart bracelet: $89.99 (was $129.99) at Amazon

The best sleep trackers under $95 in the Memorial Day sales 2026

• See all sleep tracker deals at Amazon
• See all sleep tracker deals at Walmart
• See all sleep tracker deals at Best Buy

How to choose a budget sleep tracker

1. Set your budget
2. Think about overnight comfort
3. Think about whether you want to wear it in the daytime and which metrics you want to track

Finding a quality sleep tracker under $100 that won't conk out after a few night's use is not easy. But I've searched through customer reviews at Amazon, Walmart, and BestBuy to find the ones that can really be trusted. Here's how I advise you find the right budget sleep tracker for you.

First, set your budget. Do you want an ultra-cheap option below $50 or are you willing to spend a bit more at a well-established brand like Fitbit? Remember to account for any subscription fees, too. Knowing your price points helps organise your search.

Less than $100, a budget sleep tracker will never offer the depth brands like Oura or Whoop do, but you can still get plenty of useful insights. Cheap trackers typically focus on sleep stage data and overall sleep duration, but you can get ones (like the MorePro smart watch) that keep tabs on biometrics like heart and respiratory rate, too. Ultimately, for more in depth sleep health and fitness metrics, you'll have to splash out on the bigger brands.

Finally, consider overnight comfort. If you're easily disturbed by wearables in bed, it's worth considering a contactless tracker like the Beautyrest or a subtle smart ring. Otherwise a smart watch that can log your workouts and activity by day is great value.

The Apple Watch 10 and Whoop 5.0/MG both appear in our guide to the best sleep trackers of 2026 and you're probably wondering which is right for you. Apple's flagship watch, first released in 2015, is now in its 11th generation and is arguably the most popular smartwatch of all time.

By comparison, the Whoop fitness and recovery tracker, also launched in 2015, was initially marketed as a recovery tool for elite athletes. The brand has since moved to a subscription model and the device gained more mainstream popularity, particularly with those looking to get more in-depth insights into their sleep.

So, how do they compare? As a sleep tech reviewer (and amateur triathlete), I've put both the Apple Watch 10 and the Whoop MG through their paces under our thorough sleep tracker testing methodology. Here I'll unpick how they compare in terms of cost, design and sleep tracking functionality to help you decide which one to snap up.

• Read more: This is the longevity focused metric in your sleep score that can indicate how well you’re ageing — experts explain why and how to improve yours

Apple vs Whoop: Price & value for money

Whoop runs a unique pricing system. While you don't actually pay an upfront cost for the hardware, you pay an annual membership fee (essentially a subscription) that grants access to health and sleep tracking software.

There are three price tiers. The more you pay, the more luxurious your band and the more features you can access. The most affordable option, 'Whoop One' starts at $199/£169 per year.

The mid-level 'Whoop Peak' costs $239/£229 per year and the top-tier plan, 'Whoop Life', sets you back $359/£349 annually. The first two tiers come with a Whoop 5.0 and the most expensive tier gets you the Whoop MG.

In terms of sleep tracking functionality, there isn't too much difference between the different price tiers, though you do get Whoop's Healthspan, Health Monitor and Stress Monitor features with the Peak plan and up. The Life plan also grants blood pressure insights and on-demand medical-grade ECG sensing.

On the other hand, the Apple Watch comes with a one-off payment rather than a rolling annual fee. Brand new, the 46mm Apple Watch Series 10 is available at $365.68, down from $429, at Amazon US at the time of writing. Or the smaller, 42mm model is at an MSRP of $399.

At Amazon UK, however, there are only used models available, starting from around £230.

As the Series 10 has now been replaced by the Apple Watch Series 11, you can get refurbished and open box models at a cheaper cut from third-party retailers like Best Buy and Walmart, as well as Apple itself.

An open box Apple Watch Series 10 42mm in rose gold with plum sport loop for $194 (was $206) at Walmart is currently the best price we've seen — that includes free shipping and free 30-day returns.

WINNER: APPLE WATCH 10
With a one-off purchase fee and the most up-to-date iOS software, you get great value for money shopping the Apple Watch 10. Just two years Whoop subscription would be more expensive than the Apple Watch.

Apple vs Whoop: Design & Battery

Both wrist-worn, the biggest difference between these two trackers is that the Apple Watch has a screen, the Whoop doesn't (which is a bonus as sleep experts typically warn against brightly lit screens in bed.)

At 7% smaller and thinner than its predecessor, Whoop 4.0, the Whoop 5.0/MG brings comfort improvements.

The pricing tier you pick at Whoop will determine what band and tracking device you get. Whoop One comes with the 5.0 monitor, basic wired charger and CoreKnit band.

Whoop Peak includes the 5.0, SuperKnit band, and a wireless charger. Whoop Life upgrades to the Whoop MG monitor and SuperKnit Luxe band.

I've been wearing the CoreKnit band with my Whoop MG. While soft, I find the thickness of it can feel quite agitating when worn overnight; though I am easily flustered by wearing any jewellery in bed.

The Apple Watch 10 is one of the lightest and slimmest Apple Watches you can buy, weighing around 1-1.5oz/30-42g depending on the version you choose. There are two case sizes (42mm and 46mm) it comes in aluminium or polished titanium cases (and various color and finish options for each).

As the best iOS smartwatch, wearing the Apple Watch is like having your iPhone's younger sibling attached to your wrist. Features include receiving notifications, transferring data from your phone, you can text and call from it, and pay for your groceries via Apple Pay.

Although you can turn on a Sleep Focus mode that dims the screen and silences notifications overnight so you can sleep distraction-free, having that touch screen device on in bed feels a little more obtrusive than the discreet Whoop band.

But if wearing a wristband that's been harbouring your sweat all day to bed irks you (and rightly so in my opinion), then the contactless Withings Sleep Analyzer, which you place under your mattress, could be a better tracker for you.

Battery life is also a key area we assess when reviewing sleep trackers. Since it works a nightshift as well as having daytime tracking responsibilities, it's important your wearable holds charge well and recharges quickly. Frankly, there's a clear winner here: Whoop.

Poor battery life is a commonly cited pitfall of the Apple Watch, especially when compared to other popular wearable brands like Garmin and, indeed, Whoop.

With an epic 14-day battery life on a single charge, the Whoop 5.0/MG simply can't be compared with the Apple Watch's comparably measly 18 hour battery life (though it can last up to 36 hours on low power mode). I've done the math and that means the Whoop outlives the Apple Watch (on full power) more than 18 times over.

Whoop really steps up with its wireless charger — you just slide it onto your Whoop wearable, meaning you can still charge up and track your sleep even if you spot the battery is low before hitting the hay (though, of course, it makes the band more bulky to sleep in with the charging power pack attached).

It is worth noting that the wireless charger only comes with the Peak and Life memberships, though that does mean you'll get it with the MG.

WINNER: WHOOP MG
Screenless and super powerful, the Whoop is better designed for sleep tracking.

Apple vs Whoop: Sleep tracking

Whoop's sleep tracking is more 'nerdy' than Apple's. Geared toward pro athletes, of course, it's going to delve deeper into health data. I tested the Whoop MG, but the sleep tracking features are available on all tiers.

You receive a Sleep Performance score for each night, which is comprised of various elements of sleep that the device tracks, including time spent in each sleep stage, disturbances during the night, sleep efficiency (the percentage of the time spent in bed that you're sleeping), sleep consistency and sleep stress.

Plus, your score factors in 'sleep sufficiency,' which they describe as how much sleep you managed vs the your recommended 'sleep need'. This is based on sleep debt, baseline sleep, naps and the 'strain' (cardiovascular and muscular exertion) your body has been under that day.

An AI sleep coach is also available to help you understand your score and provide sleep tips, and Whoop will also recommend a bedtime based on accumulated sleep debt and how much rest you need to catch up.

During marathon training blocks when I've really been locking in on my physical performance and recovery, I've found Whoop's advanced sleep tracking, and the more health-focused features, really helpful.

The unique 'strain' score and heart rate variability (HRV) readings help me understand when I need to take a little more rest (low HRV usually means your body is under a lot of stress), and I can see how well my body is responding to training via VO2 max figures (higher numbers typically indicate good fitness levels).

However, during down-time between endurance events, I find Whoop's level of health monitoring a little overwhelming. In my opinion, it's not necessary to go into that much depth on your health status for the average person looking to make healthier choices and sleep better.

In this case, Apple's sleep tracking functionality is just right.

The Apple Watch 10 tells you how long you've slept for, including how long you spent in each essential sleep stage, how well you're sticking to a consistent bedtime, how many times your sleep is interrupted through the night, and you're awarded an overall sleep score (though this score is a newer feature and requires you to have watchOS 26).

Are you missing anything by opting for the older model at Apple? Honestly, not really.

You may enjoy six more hours battery life with the Series 11, as well as 5G connectivity, and tougher screen protection. But in terms of sleep tracking, the updates we saw with the Series 11 were mostly software based.

That means, providing your series 10 Apple Watch runs on on watchOS 26, you'll be awarded a nightly sleep score and access all sleep metrics available at Apple.

Apple's sleep tracking functionality is still technical, especially considering the watch has an FDA-approved sleep apnea detection feature. This means Apple's sensors track your breathing and alert you (if you turn on sleep apnea notifications) if it suspects breathing patterns linked to the disorder .

While it's useful information, Apple point out that this feature is not intended to diagnose sleep apnea. Instead, it's data you can share with your doctor who can determine if you may be experiencing the sleep disorder.

You can, in theory, identify symptoms of sleep apnea with Whoop by paying careful attention to your respiratory rate, blood oxygen levels, and nighttime disturbances. But there's no specialised sleep apnea detection feature with FDA backing as there is with Apple.

WINNER: APPLE WATCH 10
Apple takes the edge for me, offering enough detailed insights for most sleepers without getting too complex.

Apple vs Whoop: The apps

Without an actual screen on the wristband, you operate the Whoop through its app. This has an upside and downside: while keeping screens out of bed is a positive, you may be more likely to reach for your phone first thing in the morning (not a great way to start the day, according to health experts) to view sleep metrics rather than glancing at them on a watch.

Loaded with percentages and graphs, the Whoop interface can be a little intense upon first look. But once you have a browse around and read up on what each sleep metric means and how the scores are calculated, it becomes more easy to navigate.

There are plenty of useful features in the app, too, including a sleep diary where you can log any lifestyle habits that may be disrupting your sleep, like caffeine and alcohol consumption, and the aforementioned AI-generated sleep coach.

By comparison, you can find brief sleep data on your actual Apple Watch, with more detailed metrics and charts living in the Apple Health app on your iPhone, including more information about any sleep apnea notifications you have received.

In the app's sleep tab, you'll find your sleep score and nightly sleep stage graph. You can also delve deeper into your overnight 'Vitals' section (like your sleep data, you can see the basic breakdown of 'Vitals' on your Apple Watch).

This tool tracks various metrics overnight, like heart rate, respiratory rate, and wrist temperature, explicitly highlighting whether each reading falls within your typical range. While this information isn't factored into your sleep score, it is useful to be aware of.

You can also set a sleep goal for the amount of sleep you want to aim for each night, and manually set up a sleep schedule (which can be adjusted for different days of the week — who doesn't enjoy a Sunday lie in when they can?!). When you're setting your bedtime and wake times, you'll be able to see if it meets your sleep goal and set wake up alarms. Plus, there's the sleep focus mode we mentioned above.

It's worth noting you can also set your sleep goal, schedule and sleep focus timings directly on your Apple Watch, but you may find it easier to do on a larger screen.

Overall, while Apple Health presents you with plenty of useful data teaching you about your sleep patterns and habits, Whoop helps you understand exactly what you must do to improve your sleep health — like hit a target bedtime to minimise sleep debt.

There is sleep advice in the Apple Health app, but it's not tailored to your individual sleep metrics.

Winner: IT'S A DRAW
Apple's app is easier to digest but Whoop provides more personal, useful sleep coaching.

Apple vs Whoop: Final verdict

It's hard to say which is the better sleep tracker overall. Ultimately, it depends what you want from your tracker and what your lifestyle looks like.

If you're an athlete or fitness fanatic on a strict program working towards a certain goal, there's a lot of value to the Whoop 5.0/MG as it gives you detailed breakdown of how your sleep and recovery is, or isn't, supporting your physical performance.

But, if you want a well-rounded fitness and sleep tracker, which can log your gym classes and give you data on your night's sleep, as well as functioning as a smartphone on your wrist, the Apple Watch is a great choice.

Unless you're an athlete of any kind, pick the Apple.

You'd be hard pressed to find a more functional, trendy smartwatch. And after the initial purchase fee, you won't have to worry about upkeeping a subscription.

For the last six weeks, I've been wearing an Apple Watch every night without fail, and it's impressed me with its lab-accurate sleep tracking. The Apple Watch Ultra, now down to $519.01 off at Best Buy, has even helped me extend my sleep from six hours to seven — and Best Buy's Memorial Day deal means you can get it for $279.99 (was $799).

This is one of the best sleep tracker deals in the Memorial Day sales. The Apple Watch is one of the best sleep trackers on the market today, and the 1st-generation Ultra model has everything you need to generate key insights into your sleep. I was new to the world of sleep tracking, but its intuitive controls and comfortable fit helped me track my sleep with zero issues from night one.

Here, I'll share how the Apple Watch Ultra has helped me extend my sleep by one hour. Plus, if you want some extra sleep-tracking features and a longer battery life, I've rounded up two of of the best deals on the Apple Watch Ultra 2 in the Memorial Day mattress sales.

• Live deals tracker: We’re tracking the best value Memorial Day mattress sales of 2026 LIVE, from $111 — today’s top deals, selected by our certified sleep experts

How the Apple Watch is helping me transform my sleep

On average, I get around six hours of sleep, but the Apple Watch Ultra has helped me finally follow the 7:1 sleep rule. This rule means falling asleep within a one hour window and getting seven hours of sleep at least five nights a week, and it's based on a study that found that following this routine may boost longevity by up to four years.

As you can see from my sleep scores pictured above, I've managed to increase my sleep duration from around six hours to seven hours. The Apple Watch Ultra's key features have helped me follow the 7:1 sleep rule by helping me wind down with its distraction-blocking Sleep Focus mode.

Its tracking shows me how long I sleep a night and the sleep stages I cycle, such as REM sleep and deep sleep. Along with sleep stages, the Apple Watch also detects any times I wake up through the night.

For example, when I ate too close to bed, I woke up in the morning to find that I took longer to fall asleep and had more frequent nighttime awakenings. So, I followed the 10-3-2-1 sleep rule (which states you shouldn't eating any later than three hours before bed) and my sleep vastly improved.

Looking at my sleep metrics every morning helps me to reevaluate my evening habits so I can adjust my nighttime routine accordingly. Plus it shows me how my sleep improves when I do follow good sleep hygiene, incentivizing me continue improving my sleep.

Want to unlock more sleep tracking features? Try the Apple Watch Ultra 2

If you want a longer battery life and the ability to unlock more sleep features than the Apple Watch offers, then try the Apple Watch Ultra 2. It's over a $100 more expensive than the Apple Watch Ultra, but it offers up to 72 hours of battery life on a single charge on Lower Power mode compared to the Ultra 1's 60 hours.

The 2nd Generation also provides a tool to help you detect sleep apnea, which flags potential breathing disturbances during sleep by sending you sleep apnea notifications.

If you're browsing this year's Memorial Day sales for a good deal on a top-rated sleep tracker, you're in luck as I've found five unmissable offers. The best deal so far is on the Apple Watch 11, down to $299 (was $399) at Amazon. There are four other good deals to consider too, including the Hivisuals Health and Sleep Tracking Ring, down to $35.99 at Walmart.

I've spent over 3,000 hours testing the best sleep trackers on the market. This quest has involved countless hours of collecting sleep data, analysing the accuracy of metrics based on my perceived sleep experience, assessing software and hardware, and evaluating whether it's really worth the money. So, I know a good sleep tracker (and good price) when I see one.

Here's what I recommend in this year's Memorial Day sales. Looking to upgrade other aspects of your sleep? We’re tracking the best value Memorial Day mattress sales of 2026 LIVE, from $111, with top deals selected by our certified sleep experts.

At a glance: Today’s best sleep tracker deals

• Apple Watch Series 11: $299 (was $399) at Amazon
• HIVISUALS' Oura Ring alternative: $35.99 (was $41.99) at Walmart
• Garmin Index Sleep Monitor: $13.99 (was $169.99) at Garmin

The best sleep tracker deals in the Memorial Day sales 2026

You probably won't be surprised to hear that the wearables that performed best under our rigorous sleep tracking testing methodology come from Apple and Garmin. You can save between $30 and $100 on these for Memorial Day. Here are the trackers we've tested and love, along with more affordable alternatives...

• See all sleep tracker deals at Amazon
• See all sleep tracker deals at Walmart
• See all sleep tracker deals at Best Buy

How to choose a sleep tracker

1. Set a budget that suits your needs
2. Think about overnight comfort
3. Think about whether you want to wear it in the daytime and which metrics you want to track

So you want to invest in a sleep tracker, but it all feels pretty overwhelming? I'm here to guide you towards the right option for you.

First, you need to think about your budget. Do you want to begin with a budget option before investing in something a little more premium?

Do you want a one-off purchase or are you willing to pay a rolling subscription fee (this tripped me up after buying my first Oura Ring)? Ultimately, if you have a budget in mind — that may be anything from $50 to $300 — you can narrow down your search.

Next, think about what metrics you want to track. Hint: I pay most attention to sleep stage data, specifically deep and REM sleep, and HRV, as these make it clear whether your body is recovering well or needs a little more rest; whereas just looking at sleep duration alone doesn't necessarily indicate how well rested you are. Trackers from well-known brands like Apple, Garmin and Oura included these metrics, though more budget picks may not.

Finally, question whether you'll be able to comfortably wear the tracker overnight. I've tested trackers of all shapes and sizes and can confirm I find a ring most comfortable. A smartwatch in bed is just flustering to me. And if you want to get rid of wearables in bed altogether, consider a contactless under-mattress tracker like the Withings Sleep Analyzer.

My friend and I were sipping flat whites last week when I spotted a chunky silver ring on her finger. No, not an engagement ring; not an Oura Ring; but the budget prxxhri smart ring, now down to $53.99 at Amazon.

Now, I'm the biggest advocate of my Oura Ring. If you'll allow me, I'll gladly talk your ear off about how it's the best sleep tracker you can buy (honestly, I'm a hoot at a party). But comparing my pricier Oura Ring 4 with my friend's Amazon bargain, I was dumbfounded by the surface-level likeness between the two.

If you're on a budget and looking for a subscription-free Oura Ring alternative to help you track and improve your sleep, I'd certainly recommend it. But don't wait around, as right now the prxxhri Smart Health Ring is at an all-time lowest price in the Memorial Day sales. Here's how it works, along with how it compares to the Oura...

• Looking to upgrade your sleep space? Check out our guide to the best Memorial Day mattress sales for all budgets. We're also tracking this year's best Memorial Day mattress deals and sleep tracker and bedding sales live.

What is the prxxhi Oura Ring alternative?

The prxxhri ring is essentially a dupe of the world's most popular smart ring, the Oura. It has a titanium outer shell with sensors sitting on the inside of the ring, collecting health data from your finger.

As Oura Ring alternatives go, the prxxhri is one of the good ones, sporting hundreds of positive reviews on Amazon. Customers say it's comfortable to wear overnight and provides useful sleep insights.

Trust me, I've combed the reviews section of many a budget smart ring and there's not many that get such praise, if any praise at all.

The prxxhri ring is available in six size options (there's detailed size chart on Amazon to help you find the right fit) and three colorways — silver, black, and rose gold.

It's compatible with iOS and android, and lined with sleep tracking sensors that deliver data about your sleep duration, sleep cycles, and overnight heart rate, as well as awarding you an overall sleep quality score. By day, it tracks your steps, calories, and exercise activities.

How does the sleep tracking compare to the Oura Ring?

The main reason you'd buy the prxxhri ring over the Oura Ring is because it's more affordable and does away with subscription fees (yay). But for that affordability, you must makes sacrifices in terms of sleep functionality.

While the prxxhri smart ring delivers basic sleep tracking data, it doesn't go far beyond sleep duration and sleep stages. By comparison, Oura goes into much more depth adding metrics like sleep latency (how long it takes you to fall asleep), sleep efficiency (a metric gauging how long you spent asleep compared to how long you spent in bed), and a sleep debt log to its sleep tracking offering.

The prxxhri smart ring does measure your heart rate but it does so every 30 minutes, whereas Oura offers constant heart rate tracking, as well as heart rate variability (this can tell you a lot about how well your body is recovering), average oxygen saturation, and breathing regularity — all useful biometrics to be aware of if you're concerned about breathing disorders like sleep apnea.

Battery life is also better at Oura. You can expect the prxxhri ring to last two to three nights on a single charge; whereas Oura will power through six nights before needing its charging dock.

Why the Oura Ring is the gold standard for sleep tracking

You'll always get more accuracy, functionality, and durability with the real deal.

Topping our carefully selected expert guide to the best sleep trackers online, we'll always advise you to invest in the Oura Ring 4 if your budget allows.

According to our robust sleep tracker testing methodology, you simply won't get a more accurate commercial sleep tracker packed with features geared towards helping you improve your rest — like an AI-powered sleep coach and library of sleep audio.

Another standout feature at Oura is the level of personalisation it offers. In the Oura app, there's an Oura Advisor chatbot that analyses your nightly sleep data and tells you exactly what you can do (like make time for a calming nighttime routine or cut off caffeine at a certain time) to improve your sleep quality the following night.

I've been tracking my sleep for over a year, and the Oura Ring 4 and the Apple Watch are two wearables I recommend to family and friends who want to sleep better.

But which of these top-rated sleep trackers is more accurate? And when comparing the Oura Ring versus the Apple Watch, which will provide you with the most useful metrics that make an actual difference to your sleep quality and consistency?

Here I'm delving into their key differences to help you decide which, if either, is right for you. I've also compared the Apple Watch vs the Whoop if you're interested in another major sleep tracker. And if you want to upgrading other aspects of your sleep, take a look at our guide to this year's best mattresses.

• Read more: Forget your daily sleep score — here’s the sleep tracker metric a doctor wants you to focus on

Oura vs Apple: Price & availability

As two of the most popular, comprehensive commercial health monitors, neither the Oura Ring nor the Apple Watch are budget buys. But for the price, you get top-notch sleep, activity, and biometric tracking.

The Oura Ring 4 ranges from $349/£349 to $499/£499 MSRP depending on finish and color. We usually see it down to $249/£249 around major sales periods, so keep an eye out for this discount.

Just remember that you have to pay a monthly subscription fee of $5.99/£5.99 to access all features and software the ring offers.

Meanwhile, you're subscription-free with the Apple Watch. The Series 10 we're discussing here is currently on sale at Amazon, where you can get the 46mm size for $354.30 down from $429, or the smaller 42mm model at MSRP for $399.

These are the prices for the aluminum models. Upgrading to the polished titanium collection will drive the starting price up.

Now discontinued as it's been replaced by the Apple Watch Series 11 which launched in September 2025, shopping the Apple Watch 10 (still a highly functional smartwatch) is a wise financial decision, in my opinion.

Refurbished and open-box models are available at a lower price from Apple, as well as third-party retailers like Best Buy and Walmart. It's worth shopping around for the best price. The cheapest I've spotted is $215 for a 46mm Jet Black Aluminum Apple Watch 10 at Walmart.

If you have a tighter budget and want a sleep-only tracker, check out our comparison of the Garmin Index Sleep Monitor vs Withings Sleep Analyzer (both at $169).

Oura vs Apple: Design & battery

The Oura Ring 4 is designed with an all-titanium tarnish-resistant frame with 18 sensing paths that intersect across your finger. It comes in 12 different sizes and six color options including gold, silver, and rose gold, plus a new ceramic collection.

Sat on your index finger, there's one thing I've noticed about the Oura Ring: it's a conversation starter (and I gladly wax lyrical about it whenever someone gives me the time of day). But it's also supremely comfortable to wear overnight — that's coming from someone who is easily irritated by wearing jewelry to bed.

A touch-screen wrist-band, the Apple Watch is a little more intrusive to wear overnight. Although most compatible straps are lightweight and comfortable, having the screen light up around bedtime or during the night can be disturbing (remember experts recommend you keep screens away from bed as much as possible for peaceful sleep).

That said, the Apple Watch Series 10 is the lightest and thinnest Apple Watch you can buy at roughly 1oz/30g and 0.4"/9.7mm (it does in fact it have the same dimensions and screen display as the newer Series 11).

There are two case sizes (1.6"/42mm and 1.8"/46mm) and two different finishes (aluminum and polished titanium), with six case colors altogether.

And if you want to do away with wearables in bed for good but still get sleep insights, check out my review of the Withings under-mattress sleep tracking mat.

With a job to do day and night, strong battery life is essential for wearable sleep trackers. In terms of power, the Oura Ring knocks the Apple Watch out of the park. The watch's 18 hours simply can't compare with the ring's 144 hours (that's six nights of complete sleep tracking on a single charge).

Winner: More discreet and packing tons more power, the Oura Ring is a clear winner in terms of design.

Oura vs Apple: Sleep tracking

During testing, I was impressed by the accuracy and depth of both sleep trackers. Sleep timings and scores from both devices largely aligned with my perceived sleep quality and non-digital sleep diary.

Both trackers keep tabs on things like sleep stages, sleep consistency, overnight heart rate, respiratory rate, and body temperature (which actually has a big sway on how well you sleep). But thanks to more thorough insights and personalized software, the Oura Ring is my sleep tracker of choice.

While I'm aware you can get third-party sleep tracking apps for the Apple Watch, left unassisted, its built-in sleep tracking functionality isn't quite as advanced as the Oura Ring's.

Sure, it can tell you about your sleep timings, sleep stages and interruptions; plus, providing your Watch 10 runs on watchOS 26, it awards you an overall sleep score. But more advanced sleep metrics like HRV (the variation in the time between your heartbeats through the night) and sleep latency (the time it takes you to fall asleep after lying down to rest) are absent.

Where the Apple Watch does impress, however, is in its sleep apnea detection tool. One of the few wearables to get FDA-clearance, the Apple Watch Series 10 can analyze your breathing patterns and alert you if it detects more breathing disturbances than the average, indicating you have the sleep disorder.

That's not to say you can rely on the watch to diagnose sleep apnea. Instead, you can take your sleep data to a medical professional for an official diagnosis and treatment plan.

Moreover, Oura tracks more of your individual biometrics including oxygen saturation and HRV. The latter metric is particularly useful as it reflects how your daytime habits – like drinking alcohol – and stress levels impact the quality of your sleep.

I find that getting a visual indication of the impact these things have on my recovery in my Oura sleep charts helps me make wiser choices. Knowing my Oura Ring will highlight where I've let things slide, I'm more inclined to prioritize a stress-reducing bedtime routine and cut out that glass of wine when it's not necessary.

Understanding the importance of sleeping and waking at the same time every day for positive health outcomes (a large-scale study published this year proved a consistent sleep schedule can add four years to your life expectancy), Oura also pays attention to how well you stick to specific bed and wake times.

After three months of consistent wear, the Oura algorithm will calculate your biological chronotype (identifying whether you're a morning lark or night owl) and chart how well your actual sleep timings align with your body's natural preferences.

Thanks to this Body Clock feature, you can work with your natural energy peaks and troughs rather than against them.

While Apple also keeps an eye on how well you stick to a consistent bedtime, it doesn't provide insight on your chronotype.

Winner: Oura offers more in-depth, personal sleep tracking, providing more and clearer action points for improving your sleep.

• Read more: No, you don't need 8 hours sleep a night — new study shows this is all the sleep you need for healthy aging

Oura vs Apple: The apps

Both trackers connect seamlessly with their compatible apps, where you can find visual, interactive graphs presenting your nightly sleep data.

As a faceless wearable it's pretty crucial that the compatible Oura app is functional, as this is where you access all data. Luckily, the interface doesn't disappoint.

Opening the Oura app, you can quickly glance at the previous night's sleep data via figures and graphs, gleaning plenty of insight into how well you slept and how prepared you should theoretically feel for the day ahead.

In comparison, you can find basic sleep data on your actual Apple Watch, with more details metrics and charts living in the Apple Health app on your iPhone.

The Apple Health sleep tab has a section for your nightly sleep score, sleep stage graph, and your overnight 'Vitals' where a collection of measurements, such as heart rate, respiratory rate, and wrist temperature, are presented with an indication of whether each metric is in your typical range, or if it is low or high.

An atypical reading can signal something is wrong: you could be coming down with a fever, have drunk too much caffeine, or are holding on to too much stress.

While Apple Health presents you with all this useful data, Oura tells you what to do with it through an AI-driven advisor geared towards improving your rest. The chatbot analyses your sleep report each night and provides personalized sleep tips you can put into action the following night.

On the other hand, sleep advice in the Apple Health app, while thorough, is less personal. There's plenty of content to get your teeth stuck into, informing you how to optimize your daytime and nighttime habits for better sleep, explaining what certain sleep metrics mean, and what to do if you have a sleep apnea notification.

But, unlike the Oura Advisor, Apple takes a one-size-fits-all approach. There's no chatbot analyzing your individual sleep metrics to provide real-time, actionable tips on improving your sleep.

As well as sleep data, the Oura app features a library of 26 sleep sounds that you can play to help you wind down at bedtime and drift off peacefully.

Winner: Oura — the Oura app prioritizes sleep content, while the Apple Health app offers general sleep advice.

Oura vs Apple: Final verdict

Overall, the Apple Watch is a more well-rounded fitness tracker for logging workouts and keeping track of your daytime activities. It's also perfect if you want a smartphone on your wrist to take calls from and view notifications.

But if sleeping better is your priority, the Oura Ring is the winner.

Unless you're particularly concerned about sleep apnea (in which case Apple's FDA-approved detection tool would be handy) and just want a sleep tracker to help you stick to a consistent sleep schedule and learn more about your sleep habits and biometrics, you'd get more value with the Oura Ring's core sleep tracking functionality.

It reliably collects sleep data, presents metrics in a user-friendly app alongside pointers on how to improve your snooze scores, and provides extra sleep features like a calming audio library. It does all this while looking chic and sitting comfortably on your finger.

Wearing a watch to bed? Not for me!

The Saatva Solaire and Eight Sleep Pod allow you to customize your bed to suit your sleep needs — but they tackle very different problems via very different builds. If you're looking to give your bedroom a tech-makeover, there's a lot to learn about the Saatva Solaire Adjustable Firmness Mattress vs the Eight Sleep Pod 5.

The Pod 5 is the latest temperature-controlling, sleep-tracking smart mattress cover from Eight Sleep, using water tubes to heat or cool the bed on demand. The Saatva Solaire, on the other hand, uses dual air chambers to adjust the feel of the mattress. And it does so via a luxury build similar to this year's best mattresses.

So, one prioritizes temperature, the other firmness. But that's just the start and below we'll dig into how these smart beds vary in terms of price, comfort, support, and temperature control, to help you decide whether the Saatva Solaire or Eight Sleep Pod is the smartest investment for you and your sleep...

Saatva Solaire vs Eight Sleep Pod: Price & Trial

• You'll pay around $4,000-$4,500 for a Solaire in the Saatva sales
• A queen Eight Sleep Pod 5 is cheaper at $2,999 MSRP but you must buy a mattress separately
• Saatva has better benefits: a 365-night trial and lifetime warranty

The Tom's Guide team of sleep and mattress gurus rate the Saatva Solaire and Eight Sleep Pod as two of the best smart beds you can buy. With this prestige, and loaded with world-first tech, you must expect to splurge if you're eyeing up either of these smart bed systems.

When you shop at the right time, you can score a great price on the Solaire smart bed in Saatva mattress sales — a queen has an MSRP of $4,599 but look out for $400 off and 15% off sales to bring that down.

Frankly, Eight Sleep mattress sales are rarely as generous. But you can frequently save $100 on the Pod 5, cutting a queen to $2,899 from $2,999. Signing up to the mailing list can sometimes score you an extra discount.

But although the standalone price of the Solaire is more expensive than the Pod, remember you must budget for the extras at Eight Sleep, too.

Because the Eight Sleep Pod is just a mattress cover — you need to buy a mattress as well. For the best cooling comfort, we recommend pairing it with a top-rated hybrid mattress. Depending on how luxe you're going, this might set you back between $649 (the price of a queen DreamCloud Classic) and $1,879 (the usual sale price of a queen Saatva Classic).

Plus, to access all smart features like automatic temperature adjustments and sleep tracking, you must pay a subscription fee for Eight Sleep's Autopilot software. This has a three tier pricing system starting at $17 per month, going up to $25 and $33 per month.

When it comes to perks, Saatva is more generous. You can't get much better than a lifetime warranty, one-year sleep trial, and free White Glove delivery. As standard, the Pod comes with a 30-night trial and a two-year warranty, although that bumps up to five years if you fork out for the Enhanced Autopilot plan.

Saatva Solaire vs Eight Sleep Pod: Materials & Design

• Solaire is a luxury mattress, Eight Sleep Pod is a mattress cover
• The Eight Sleep Pod features a hydro climate control system controlled by a bedside hub
• The Solaire pairs a layer of air chambers with latex, foam, and cotton

When it comes to design, the Saatva Solaire and Eight Sleep Pod 5 have some major differences. For a start, the Solaire is a complete mattress. The Pod, on the other hand, is a smart cover that fits over an existing mattress like a fitted sheet.

The Saatva Solaire has six internal layers. The tech, including the air inflator and hoses, sits at the base, followed by the air chambers and a moisture barrier. Next is a later of gel memory foam followed by natural latex foam, finished with a Euro pillow top. Like the best Saatva mattresses, it's all wrapped in an organic cotton cover.

The Eight Sleep Pod 5 pairs a mattress cover with a bedside control hub (at 16 inches long and 17 inches tall, it's bulky but still slips by your nightstand.) Water pipes run through the mattress cover, cooling and heating as required, while integrated sensors track your sleep metrics. There's also a touch panel to operate the thermal alarm, for a gentler wake up..

The Pod 5 is compatible with Eight Sleep's catalogue of smart accessories including a hydro-powered thermal blanket ($999), cooling pillow cover ($999), and adjustable bed base ($1,899 for a queen). The base offers zero-gravity positioning and upper-body elevation for snoring reduction.

Saatva Solaire vs Eight Sleep Pod: Support & Comfort

• With 50 firmness levels, the Solaire accommodates a variety of sleep needs
• The Eight Sleep Pod offers thermal comfort, between 55°F-110°F
• Both offer dual control, to adjust comfort independent of co-sleepers

The Saatva Solaire and Eight Sleep Pod offer comfort and support in different ways. The Solaire excels in customizable firmness (providing 50 comfort levels for you to pick from), while Eight Sleep wins for advanced, automated temperature control (take note, hot sleepers).

The inflatable air chambers in the Solaire allow you to adjust the mattress firmness to suit your needs. This is particularly useful for those with reoccurring pain, who might have different comfort preferences nightly. The lead in our Saatva Solaire mattress review says that; "Living with chronic back pain, I appreciated being able to tweak firmness on a day-to-day basis."

You can also store your ideal firmness level in a 'memory' setting to return to night after night. And with layers of latex and foam completing the build, the Solaire still boasts the hotel-quality feel of Saatva's other models.

The dual air chambers in the Solaire also helps couples avoid compromise (you don't have to suffer through a too-firm mattress so they feel comfortable.) But our Saatva Solaire reviewer noted a "hill and valley" effect when one side is set significantly softer than the other. This might cause some unwanted rolling or sinking.

Honestly, it's difficult to compare the Eight Sleep Pod in this aspect, considering it's a mattress cover. While temperature is an important factor in sleep comfort, when it comes to support, the Eight Sleep mattress cover has little impact — that's down to the mattress beneath it.

But what we can say is that, thanks to the cover's dynamic contouring surface, it adds cushioning to any mattress. While we haven't tested the 5, in our Eight Sleep Pod 4 review the tester noted it gave a pretty worn out IKEA mattress a welcome plusher feel.

Saatva Solaire vs Eight Sleep Pod: Temperature control

• Our hot-sleeping reviewers slept comfortably cool on both beds
• The Solaire has ample airflow for good cooling, but lacks active temperature controls
• Manual and automatic temperature regulation is the Eight Sleep Pod's main selling point

The Saatva Solaire may not feature any active cooling technology, but it is built with air chambers, a breathable cotton cover, and gel foams to support airflow and disperse heat. Our reviewer tends to sleep hot but neither her nor her husband overheated on the Solaire. It maintained a neutral temperature, making it ideal for average sleepers.

However, if you or your partner overheat at night — be that due to menopause, medication, or natural body composition —the Eight Sleep Pod is what you should be buying.

Temperature control is the primary function of the Eight Sleep and the dual control hydro climate system allows you adjust the temperature on each side of the bed between 55 and 110°F (13 and 43°C.)

Working with natural circadian cues, the pod cools down at your pre-set bedtime (signaling that it's time to sleep) and heats up at your alarm time to gently stir you awake and fight off morning grogginess.

And it takes control while you sleep. During the night the thermal sensors lining the mattress cover keep track of your body temperature. This data is fed into an algorithm which makes adjustments accordingly to keep you at an ideal sleep temperature (between 65 to 70 F / 18 to 21 °C.)

This feature seriously impressed our reviewer who slept on the Pod through British heatwaves last summer. That's what makes it one of the best cooling mattresses on the market.

Saatva Solaire vs Eight Sleep Pod: Which should you buy?

Buy the Saatva Solaire if...

✅ Aches and pains are keeping you awake: With 50 different firmness levels you can find your ideal balance between contouring and support so your joints are cushioned and body is aligned through the night.

✅ You and your partner can't agree on firmness: If you and your partner have significantly different body weights, or even just different sleep positions, you'll likely disagree on mattress firmness. With dual control, the Solaire settles the debate.

✅ You don't want too much tech in the bedroom: Controlled via a humble remote control rather than a smart phone app, the Solaire is better for less tech-savvy sleepers.

Buy the Eight Sleep Pod 5 if...

✅ You struggle with night sweats: Climate control is the standout feature of the Eight Sleep Pod. You can manually cool down the surface of your bed and it'll make adjustments through the night to keep you comfortably sweat-free.

✅ You've got a little more to spend: Although the Solaire has a higher price tag, the extras that come with the Eight Sleep Pod (remember it's just a mattress cover and requires a subscription fee) bulk up the overall investment.

✅ You want to learn more about your sleep habits: The Eight Sleep Pod comes complete with sleep tracking sensors and algorithms that provide nightly sleep reports and scores. It's a fitness fanatic's dream.

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

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

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

Key takeaways: At a glance

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

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

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

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

1. Bedtime Mode

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

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

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

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

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

2. Sleep Sounds

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

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

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

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

3. Sunrise Alarm

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

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

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

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

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

4. Google Assistant Routine

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

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

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

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

5. Bedtime Activity Audit

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

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

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

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

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

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

How does Google Clock compare to a sunrise alarm clock?

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

However, there are certain limitations I've noticed.

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

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

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

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

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

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

3 sleep products I recommend for better sleep

The Fitnexa SomniPods are taking on the sleep headphone market by stuffing as much as possible into two tiny earbuds. This is your one stop sleep tracker, audio library, calorie counter and personalized AI coach.

That’s a lot, and a lesser earbud might be overwhelmed. But at the core of the Fitnexa is a solid design that impresses as both a sleep aid and headphones. Plus, the integrated AI wellness coaches add an exciting layer of hands-on self-improvement to an otherwise standard sleep tracker... if you pay to subscribe, that is.

Some necessary compromises hold the Fitnexa back from taking on its biggest competitors (the Soundcore Sleep A30, namely.) I might expect better sound for the price and the cluttered app meant it took me more days than I'd like to admit to figure out basic functions like the alarm.

However, the Fitnexa SomniPods certainly pack in enough features to take on the best sleep headphones we've tested. Learn more in my full Fitnexa SomniPods 3 Sleep Earbuds review below.

• Fitnexa SomniPods 3 at Fitnexa for $189.99

Fitnexa SomniPods 3 Review: Specs

Fitnexa SomniPods 3 Review: Price & Availability

• Currently $189.99 and only available from Fitnexa
• Similar price to competitors Ozlo and Soundcore
• AI Coach and advanced health tools require a subscription at $49.99 per year

The Fitnexa SomniPods 3 cost $189.99 at Fitnexa US. They are shipped to Canada, Europe and Australia — but you'll have to convert the currency yourself.

That puts them in the same price bracket as the Soundcore Sleep A30 earbuds — undoubtedly the SomniPods closest competitor — which typically retail at $199.99. Although the Soundcore earbuds have the benefit of being completely subscription free.

While Fitnexa does offer a variety of features for free (including sleep tracking), a subscription opens you up to the AI Coach and the full-range of health tracking features, but adds another $49.99 per year.

As the SomniPods 3 only came onto the market in November 2025, I'm twiddling my thumbs waiting to see what discounts we can expect. If it's anything like the Soundcore sales, I predict you'll need to wait for Black Friday for the biggest discounts.

Fitnexa SomniPods 3 Review: Design & Comfort

• Comfortable for side sleeping and back sleeping
• Hard body can cause some soreness
• IPX4 waterproofing

Beige and compact, the Fitnexa SomniPods are designed to fit snugly in your ears and get lost easily in your sheets. Thankfully there's a 'find my earbuds' function, or this whole thing would have been a bust from night one.

But the compact design serves an important purpose: comfort. Unlike your standard wireless earbuds, the SomniPods are almost flat, so they won't dig painfully into your ear as soon as your head hits the pillow.

It’s this super thin design that contributes most to the comfort of the SomniPods because while the included silicon ear wings offer some padding, the shell of the earbud itself is hard. Lying on my side, it took some maneuvering to get my ear, earbud and pillow playing nice and I'd often wake up to some soreness. That's not unusual in a sleep earbud — the Soundcore has a similar problem for side sleepers — but it's worth noting.

Back sleepers, however, are golden. And if you’re traveling or working, the lightweight SomniPods are comfortable to wear for extended time periods.

However, I’d be remiss not to mention the experience of my colleague, Frances Daniels. She’s been testing the SomniPods as well and has yet to start the morning with them still in her ears. Maybe she just has freakish ear canals but as she wears the Loop Quiet 2 ear plugs regularly and they manage to stay in during the night, I think the problem lies elsewhere.

We've experienced this problem with both the Soundcore Sleep A30 and Soundcore Sleep A20 too, so it's not an isolated Fitnexa issue.

Fitnexa SomniPods 3 Review: Controls & App

• Touch controls can be customized
• But require a firm hand to work
• App is packed-full but not the most user-friendly

The Fitnexa SomniPods use touch controls, which can be customized in the app. It's a fairly standard set-up; the hardest part is actually finding the function in the user interface.

The tap controls aren’t particularly sensitive and require a firm hand before they take notice — I use the JLab Go Pods day-to-day and they're much more responsive. However, the upside is that it's hard to errantly change settings in the night, a problem we noticed from time to time while testing the Soundcore A30s.

The app isn’t the most user-intuitive, which I attribute to Fitnexa trying to do so much with it. As well as sleep sounds, ANC and sleep tracking, you can monitor fitness goals, log meals and speak to an AI helper (more on that later.) As a result, some useful features get buried. It took me far too long to find the alarm setting, for example, despite being a basic addition.

Fitnexa SomniPods 3 Review: ANC & PNC

• Decent ANC and PNC
• Masks low-level noise and muffles more disruptive sounds

Active noise cancelation is expected nowadays from a sleep earbud at this price point and the SomniPods deliver with built-in ANC.

Overall, the quality is decent — the ANC alone blocked my ticking clock and the traffic passing by my open window. And while I don’t share a bedroom, I did give the ANC a whirl while my mom enjoyed a post-Sunday lunch nap (she really took one for the team) and it successfully muffled her snores.

Best of all, the SomniPods completely masked the sound of my neighbor’s son hitting a basketball against the side of the house over and over and over, something which had me close to pulling my hair out.

The Fitnexa SomniPods can’t beat the Bose QuietComfort Ultra Earbuds when it comes to ANC, but should put up a good fight against the Soundcore Sleep A30s. Once you have the ANC running and some white noise hissing, the rest of the world does almost disappear. Yes, even the basketballs.

The PNC (passive noise canceling) itself is good and with just the earbuds in, sounds were muffled but not blocked. If you are just after PNC with no bells and whistles, the SomniPods are outclassed by a pair of silicone Loop Quiet 2 earbuds.

Fitnexa SomniPods 3 Review: Sleep features

• Impressive sleep library and integrated ANC help sleep
• Sleep tracker captures the basics well
• AI Coach offers personalized advice for a subscription fee

The combination of ANC and side sleeper comfort alone makes the SomniPods strong contenders for our guide to the top-rated sleep headphones and that's just the start of the dedicated sleep features.

First, you have access to a range of sleep sounds in the app, plus some basic sounds stored local to the earbuds. The local sounds are pretty uninspired and loop regularly, so if you have the battery life, go for the app.

I've been using the brown noise to pretend I'm sitting in first class, jetting off around the world (you can't judge another person's happy place), and I've been impressed with how quickly I drop off. And so is my AI coach, FYI.

Other features like integrated alarms and wind-down notifications add to the day-to-day usefulness of the SomniPods, even though these features are fairly standard among sleep trackers.

Wellness tracking

Integrated wellness tracking is the first of SomniPods big features, bar audio, and it goes hand-in-hand with the AI tools, which I'll dive into next. The app covers the basics I'd expect from any of the best sleep trackers: time to sleep sleep, time to wake, and sleep cycles.

Overall, I’ve found the SomniPods sleep tracking less accurate than my Withings Sleep Mat (although the Withings is the gold-standard here.) The timings are largely accurate but I'm not sure it's nailed my sleep stages — my Withings always tracks more deep sleep and, on a similar note, my colleague Frances found that on some nights, the SomniPods detected no REM sleep at all.

However, one metric I do like is position tracking. It’s a neat feature that trackers rarely include, but it might help identify the causes of aches and pains, or even heartburn (sleeping on your left side eases the digestion process.)

One thing to note is that it takes a moment for Fitnexa to get your sleep tracking data together, so don’t freak out when you open the app to discover you only got three hours last night. Like all of us, the SomniPods take a minute to pull themselves together in the morning.

Sleep is the most detailed and least 'hands-on' of the tracking features, but you can also log your meals, hydration and exercise. The AI meal identification is the stand-out here, although it needs some work — there's no way my brown roll racked up over 400 calories.

AI Coach

As a sleep nerd, I love getting data back from my sleep tracker but even I can admit the numbers aren't always that useful at fighting exhaustion and sleep deprivation.

So the SomniPods offer something different. Upgrade to the subscription plan and you gain access to your own AI 'Coach.'

So how does it work? First, set a wellness goal. Next, pick your AI Coach. I opted for Hebe, a detail-orientated helper who gives you the facts, but there's also supportive Lana and pusher Evan. (Although having chatted to them all, there's not a huge personality difference.)

Once the app starts collecting data, you can mine your coach for personal advice. Expect detailed feedback mixed in with reflections from your sleep tracker and actionable advice — Hebe noted my lack of deep sleep might be behind my afternoon slump and recommended some energy boosting exercises.

You’ll get better responses the more you use every aspect of the app, which can be a bit of a time drag. Hebe is often concerned by my lack of hydration, but I’ve simply forgotten to log my drinks. This means I waste some of my precious chat credits being told to drink water (AI credits are limited per day, so avoid chit-chatting.)

I am admittedly wary of relying on an AI coach for sleep advice. If you do think a lack of sleep is impacting your day-to-day life, I'd recommend speaking to a healthcare professional (sorry, Hebe.)

Fitnexa SomniPods 3 Review: Sound Quality

• Decent audio quality for everyday listening
• Expect some tinniness
• Sleep sounds perform best

The SomniPods have decent audio quality… for a pair of sleep earbuds. That’s an important distinction because for $189.99, you might get your hopes up that this can rival some of the best wireless earbuds.

Not so, but the SomniPods do offer good overall sound quality for everyday listening. The layered clarity of Berghain by Rosalía was largely maintained but the oomph of those high notes was let down slightly by a lingering hiss and some tinniness. You also won’t get a particularly complex listening experience — leave that to the AirPods Pro 3.

However, if you’re looking to simplify your tech, the SomniPods are useful as all-round earbuds. Particularly as there’s an equalizer on the app, offering some control over your listening experience. Pre-set options are built-in but you can also tinker to create something to your liking.

The sound quality is best when listening to traditional sleep sounds. The white noise is perfectly drone-y and the brown noise is that soothing hum of rumbling along in your private jet. On that note, songs with a strong bass are delivered with heft through the SomniPods. I took Down By The Water by PJ Harvey for a spin and got happily lost in its sneering, scuzzy repetition.

Audiobooks are also crisp and clear, and if you do cycle through the sleep noises Fitnexa has to offer, I can attest that the dolphin sounds are spot on and super weird to fall asleep to.

Fitnexa SomniPods 3 Review: Call quality

• Can make and receive calls
• Microphone is fine but not best for day-to-day

Being able to make and receive calls is another string to the all-round usefulness of the SomniPods, even if the call quality is distinctly average. You’ll sound tinny to the person you talk to and, in response, they’ll come across a little thin. However, the vocals are clean and there was no issue with background noise during my brief calls.

All-in-all, it’s a useful addition to the Fitnexa SomniPods and helps it stand out against competitors such as the Ozlo Sleepbuds, which can’t take calls.

Fitnexa SomniPods 3 Review: Battery life

• 12 hour playback time with ANC off
• Only 6.5 hour playback time with ANC on
• Charges quickly in the case and holds 48 hours altogether

There's really two stories to the battery life of the SomniPods: with and without ANC.

Without ANC you have a playback time of roughly 12 hours, which is more than enough to get you through the night (you should be sleeping around 7 to 9 hours.) I never quite knocked out 12 hours in one go but after around six hours at my desk, the battery had dropped by 50%.

When you turn the ANC on, however, the overall playback drops to just 6.5 hours. That's not enough for a full night and means you have to be careful with your ANC use, lest your sleep tracker packs in around the early hours. After an hour of ANC paired with brown noise, I was down to around five hours of charge.

To help preserve the battery life, make sure to turn on the Sleep Detect feature. This spots when you've fallen asleep and turns ANC off accordingly (the Soundcore A30s have a similar feature.)

The SomniPods also offer timers for almost everything, so you can set your sounds going for as long or as little. By ensuring your music / audiobook / white noise only plays for a set amount of time, you can save some battery life for when it's needed, and not waste energy piping in brown noise when you're already asleep.

The ANC battery life isn't necessarily a flaw — the Soundcore A30 and Ozlo have similar issues — and by the time the buds die, you're asleep. However, if you wake up in the night, you often won't have enough juice to get yourself back to sleep.

Thankfully, the buds charge quickly; after 30 minutes, the case had jumped to around four hours battery life (from completely dead) and it took less than two hours to be back to 100%. Plus, the case holds roughly two days of power, meaning you don't have to charge the earbuds every morning.

Fitnexa SomniPods 3 Review: Verdict

Fitnexa attempts a lot with the SomniPods and for the most part, this is a solid pair of sleep headphones. The combination of good ANC with a decent audio means if unwelcome noises are keeping you up, you can enjoy a more peaceful night with the SomniPods.

However, the strongest feature is the AI Coach, which is primarily for subscribers. The advice is both helpful and actionable, and because it draws from your own sleep tracking data, it goes beyond the usual AI sleep routines.

It is a case of 'you get what you put in' and to make the most of the features, you'll need to log your food, drink and exercise regime. This is a bit of a time suck, but it might be worth it to avoid my AI Coach telling me to drink another glass of water, especially as chat credits are limited.

If you aren't interested in the AI upgrade, however, the SomniPods fall just behind the Soundcore Sleep A30 earbuds overall. Both are good all-rounders but the SomniPod newcomers are just pipped by the old guard when it comes to sound quality and ANC.

Still, the Fitnexa SomniPods 3 put up a good fight and at $189.99, I would consider them a decent investment — you get a lot for your money, even though you might question if you need it all.

• Read more: QuietOn 4 Sleep Earbuds review

I thought my nighttime routine was pretty solid, until I was gifted the NEOM Wellbeing Pod (available for $100 at NEOM) last Christmas and bed time seriously levelled up.

It's no secret that I'm a NEOM super-fan. My bedroom is stacked with the brand's candles, pillow mists and body balms. So you can imagine my excitement when I was gifted the Wellbeing Pod (bravo, Santa).

Four months on, I've flicked on the pod practically every night before bed, turning my bedroom into a calming sleep sanctuary. Considering it has managed to give even my small attic bedroom a spa-like vibe, it's safe to say there's a solid case for using aromatherapy for sleep. Here's why my NEOM diffuser is now a staple at my bedside...

The essential oil diffuser I've been using

I'm always looking for ways to turn my bedroom into a sleep-inducing hotel suite with minimal effort, and the NEOM oil diffuser with the Perfect Night's Sleep blend has been an invaluable addition.

Most nights, I tuck my phone away early, turn on my diffuser and read in bed, enjoying a herbal tea before nodding off within minutes.

The essential oil diffuser I've been using is the limited-edition Clementine Wellbeing Pod Essential Oil Diffuser. This means my essential oil diffuser is complete with a gorgeous pink, tortoise-shell-patterned bell jar, which looks the perfect blend of chic and girly at my bedside.

As standard, the Wellbeing Pod comes with a warm white ceramic cover (pictured above). Alternatively, you can now shop the limited-edition Raspberry Ripple or Cinnamon Swirl Pods — both of which sound bliss.

My small bedroom can sometimes feel stuffy, but I find the mist helps give it a fresh feel, creating a more relaxing atmosphere around bedtime. I can certainly see why NEOM is frequented by celebrity shoppers, including Gwyneth Paltrow and Nicole Scherzinger.

And it's simple to use. You simply fill it with water and five drops of your essential oil of choice. The 'Perfect Night Sleep' blend I've been using combines lavender, chamomile and patchouli — scent notes conducive to sleep.

The diffuser also acts as a dimmable night light and has timer settings with the option to continuously mist or run for one, two, three or four hours. Light and misting settings can be controlled via touch-sensitive buttons.

It's hard to say whether the Perfect Night's Sleep blend really has given me a perfect night's sleep (is there even such a thing?). But what I can say is I've been getting consistently high sleep scores, according to my trusty sleep tracker.

How essential oils can help you sleep in spring

Spring is here and while the longer, warmer days are very welcome, if you're anything like me, you're probably apprehensive about the return of allergies, which can steal sleep.

Window closed, I'm too hot. Window open, I'm sniffling through the night. But the good news is, essential oils can be used to manage allergies and hayfever and promote better sleep, according to Healthline.

Certain oils — namely, lavender, eucalyptus, tea tree and peppermint — can help manage allergy symptoms overnight because they act as natural anti-inflammatories, decongestants, and antihistamines.

Healthline concludes "aromatherapy can be a fun way to help alleviate your seasonal allergy symptoms," and there are various scientific papers to prove it.

For example, a 2025 study by Chinese researchers found eucalyptus citriodora essential oil (found in NEOM's $24 Bedtime Hero Essential Oil Blend, if you're wondering) has strong potential to be used as a natural alternative to synthetic pesticides for dust mite control. Dust mites are a common cause of allergies, especially in the bedroom.

Good sleep is important any night of the week. But the night before running 26.2 miles, it's pretty crucial. Without it, neither your body or mind would be up to the enduring challenge over 1.1 millions runners globally now complete each year.

Having just completed my second marathon, I've learnt a thing or two about endurance running. Put simply: 1) It's a mental as much as a physical challenge. 2) Carbs are good for you. 3) Quality sleep is your best friend.

When I spoke to sports chiropractor and practitioner Dr. Logan Sherman ahead of running the London Marathon last year, he told me: "Sleep is one of the most important recovery tools. Training for a marathon demands a huge energy expenditure, and getting enough sleep helps your body and mind bounce back stronger and faster between workouts."

"Keeping your mind sharp is just as crucial as training your lungs and legs," the athletic performance specialist added.

Here are the products and gadgets that helped me get that all-important shut eye in the lead up to race day (dare I say they helped me knock 23 minutes off my PB)...

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

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

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

Key takeaways: At a glance

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

The 5 vital Apple Watch settings for accurate sleep data

1. Sleep Focus

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

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

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

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

2. Wrist detection 

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

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

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

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

3. Sleep apnea notifications

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

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

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

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

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

4. Wrist temperature

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

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

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

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

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

5. Charging reminders 

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

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

3 things my Apple Watch data has revealed about my sleep

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

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

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

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

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

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

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

3. Health metrics rule out any sleep disorder

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

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

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

Is Apple watch sleep tracking accurate?

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

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

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

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

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

When I'm sharing a room with someone who snores, I just can't sleep — well, that was before I found the noise-blocking Loop Earplugs. I now swear by these humble earplugs for reducing external noise, including snoring.

But what about those of you who are doing the snoring? Now that allergy season is here, snoring volume and ferocity will go through the roof for many people. "When allergies block the nose, people switch to mouth breathing, which destabilizes the airway and worsens snoring," explains Dr. Saema Tahir, a quadruple board-certified sleep disorder specialist.

"The goal isn’t just symptom relief," she says. "It’s protecting sleep quality and breathing." From saline rinses "that reduce allergy loads", to the best air purifier for HEPA filtration in the bedroom, these are the anti-snoring products loved by experts and snorers alike.

• Read more: Is sleeping with a fan on bad for you? A respiratory expert weighs in

As a senior with a smart watch you might notice that your sleep score just isn't hitting the high numbers these days, and it's likely down to one metric: sleep fragmentation.

From circadian shifts to aches and pains, there are many reasons why it's perfectly normal for your sleep to be more fragmented as you age.

I spoke to Dr. David Garley, BM, MRCP, MRCGP, DTM&H to learn why nighttime awakenings are more common in people aged 65 and over, and when you should consider a low sleep score a problem (the red flags to watch for). Here's what he said...

What is sleep fragmentation?

In technical terms, sleep fragmentation refers to repeated short interruptions of sleep. On your Apple Watch sleep tracker, this is represented by small gaps in your sleep stages chart and reduced sleep efficiency (the amount of time you were asleep versus lying in bed.)

We don't all sleep in a single block overnight, and sometimes experience awakenings between sleep cycles, explains Dr. Garley of the Better Sleep Clinic.

"This can be normal for some people," he adds. "But if you're struggling to get back to sleep, or find that you're feeling sleep deprived during then day, then this is unlikely to be normal and you should consider speaking to a doctor or sleep clinic."

Fragmented sleep is a common problem among older sleepers. Research shows that as we age, sleep typically becomes lighter and more fragmented.

“Sleep changes over a lifetime," explains the sleep specialist, "and when people understand and anticipate that change, it tends to cause less of a problem.”

How to find your Apple Watch sleep fragmentation score

Nighttime interruptions is one of three key barometers that go into your Apple Watch sleep score; it accounts for 20% of the overall score.

When you visit the sleep tab of the Apple Health app each morning, you will see exactly how many times your sleep was interrupted / fragmented through the night and how long in total you spent awake due to these interruptions.

Apple's algorithm gives you a 'interruptions' score out of 20 based on your usual, individual sleep patterns and baseline.

3 reasons for fragmented sleep at age 65+

From hormone shifts to pressure points, there are many reasons why sleep becomes fragmented in later life.

Yes, it's frustrating, but it's usually normal and nothing to fret over. Let's look at the three most common reasons now...

1. Reduced sleep pressure

Due to circadian and hormone shifts, older adults often get less sleep than younger adults, leading to longer periods of light, fragmented sleep.

“Sleep becomes more fragmented as you age as your circadian rhythm drifts slightly," explains Dr. Garley.

Typically, your circadian clock shifts earlier meaning you feel tired (due to earlier melatonin release) and sleep earlier in the evening and can find yourself laying awake in the pre-dawn hours of the morning as that melatonin wears off.

“After 55 you have a more noticeable decrease in melatonin," adds the doctor, "and melatonin is a hormone that coordinates the sleep phase of your circadian rhythm, so you can get a degree more fragmentation of sleep as you get older.”

2. Nocturia

Nocturia, waking up multiple times at night to use the bathroom, becomes more common with age, according to science.

Causes in older people include reduced bladder capacity and increased nocturnal urine production, alongside decrease in levels of antidiuretic hormone at night (the body just doesn't produce hormones like it used to.)

Those bathroom breaks can disrupt sleep cycles, sometimes preventing seniors from entering the all-important later stages of sleep like deep and REM sleep.

3. Aches and pains

Aches and pains can come with aging, and unfortunately that doesn't bode well for sleep.

Pain points tend to be more sensitive when you're laying in one position for an extended period of time through the night.

“When you’re lying still for between seven and nine hours, if you have a bad back or shoulder, that can cause pain, which can cause you to wake up,” says Dr. Garley.

How to interpret your score

While tracking your sleep can be a useful tool in helping you understand your sleep patterns and identify underlying issues, doctors warn you shouldn't get too caught up in the metrics.

Dr. Garley says there is a problem when people try to pursue perfect sleep (known as orthosomnia) which, in his words, “doesn’t exist.”

“The pursuit of perfect sleep will always generate worry and anxiety, and that in itself can disrupt sleep.

"If you take a too meticulous an approach to sleep, that can pose a problem.”

There are two ways to look at sleep without a tracker, he adds.

1. Look at the night, questioning: How long did I sleep for? Did I wake up? How long did it take me to fall asleep? 2. Observe your energy and functioning through the day.

Taking note of how you feel when you wake up and during the day is sometimes more useful than having a watch tell you how energized you are.

“Sleep is about supporting daytime function, so that’s absolutely the best barometer to how your sleeping,” says the doctor. Here's how to navigate your data and daytime feelings...

How to reduce sleep fragmentation

Although sleep fragmentation is just something that naturally happens as we age, there are thankfully things you can do by day to set yourself with the best chance of clocking quality sleep by night. Here they are...

1. Move through the day

Moving more, or as much as you can, throughout the day builds greater sleep pressure, helping you drift off at night.

Recent research from published in the Journal of Clinical Sleep Medicine found taking a daily walk — for as little as 20 minutes — can help reduce symptoms of Obstructive Sleep Apnea. And, a benefit of less severe OSA symptoms is that you may be able to sleep more seamlessly.

Alternatively, my 75-year-old grandfather finds swimming is a massive help to his sleep — I've checked out the science behind it, and it gets the green light from the sleep doctor.

2. Sleep at regular times

One of the simplest ways to get better sleep is to get the timing right, and by that I mean sleeping and waking up at consistent times from one night to another.

This regulates your internal body clock and hormone cycles. Your brain and body will know when it's time to wind down to sleep and wake up and be alert, so both will happen more easily, and on time.

A large scale study by Vitality and The London School of Economics and Political Science (LSE) published this year revealed that consistent sleep times and getting 7+ hours of sleep can boost your longevity, potentially adding up to four years to your life expectancy.

3. Optimize your sleep environment

Whether you're struggling to sleep or not, making your bedroom a sleep sanctuary can do wonders for your sleep quality and ability to fall asleep.

Firstly, finding the best mattress to support your body type, sleep style, and sleep needs (hot sleepers will love our cooling mattress top-picks) can help you rest peacefully.

Sleeping on a mattress with the right firmness level to support your body while contouring pressure points could even help alleviate some of those sleep-disrupting aches and pains that can come with age.

Then, controlling environmental factors like light, sound, and temperature can help you optimise your bedroom for rest. It's best kept dark, quiet, and cool to induce the temperature drop and calm you need to feel sleepy.

Red flags you shouldn't ignore

While you shouldn't stress over a sub-70 sleep score, fragmentation can sometimes signal underlying issues like sleep apnea.

“Sleep is so subjective. If the person thinks their sleep is fine it’s probably fine. But if they think there’s an issue, there’s more ground to look in detail,” advises Dr. Garley, who is director of The Better Sleep Clinic.

He suggests looking for these red flags: excessive daytime sleepiness (falling asleep while reading or driving), loud, chronic snoring followed by gasping, or a sudden, drastic change in your baseline fragmentation over a week.

If you notice these, it's best to consult a GP or sleep clinic. It can be helpful to take your sleep tracking reports with you. Although consumer wearables don't provide medical-grade monitoring, they can provide a useful baseline for identifying issues.

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

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

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

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

Key takeaways: At a glance

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

What is the 7:1 Sleep Rule?

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

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

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

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

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

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

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

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

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

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

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

1. Sleep Focus and Schedules

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

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

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

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

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

2. Wind Down feature

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

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

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

3. Vitals app

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

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

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

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

Why I’m not chasing perfect sleep

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

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

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

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

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

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

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

Deep breathing exercises such as box breathing and the 4-7-8 method have been linked to stress reduction and better sleep. I start practicing them with the best intentions, but it doesn't take much for my mind to wander.

That's why the moonbird, from $199.99 on Amazon, caught my eye. This small, smooth, pebble-shaped handheld device uses tactile pulses to guide you to breathe in and out. No screens, no distractions — just a calming, pulsing sensation that helps reset my nervous system before bed each night.

After a week of testing, here's how the moonbird is helping me to fall asleep faster, sleep deeper, and increase my energy levels from the moment I wake up...

• Read more: Stress was waking me up at 3 a.m. — until two of the world's best sleep doctors shared 5 fast fixes to lower my cortisol at night

Key takeaways: At a glance

• The moonbird is a handheld device designed to reduce anxiety, stress and insomnia via deep breathing exercises.
• It targets your 'fight or flight' response to reduce sleep-onset insomnia and improve overall sleep quality.
• Physical breathing prompts, like the kind the moonbird generates, are harder to ignore than just a voice narrating instructions.
• Simply pick an exercise via the moonbird app (iOS, Android) and follow along to the calming instructions.
• You can view your Heart Rate (HR) and Heart Rate Variability (HRV) metrics to see what impact the moonbird is having on your stress levels.
• The more you relax before sleep, the better your chances of having an optimal amount of deep sleep; crucial for your body's recovery and repair work.

What is the moonbird anti-insomnia, stress and anxiety device?

The moonbird is a handheld device that uses "tactile guidance" to encourage 'measured breathing' for relaxation.

When you're stressed, your heart rate increases, your breathing becomes shallow and fast, and your muscles tighten.

Measured breathing helps undo this tension so you feel calmer and more relaxed.

Breathing techniques for stress relief work best when practiced regularly. But following a structured breathing method isn't easy for everyone. This is where the subscription-free moonbird steps in...

This app-controlled device breathes along with you, expanding and contracting in your hand while you match each of your breaths to each movement the device makes.

Simply place your thumb on the sensor and the moonbird comes to life, using optical PPG (photoplethysmography) to track your heart rate and heart rate variability; two key metrics that indicate how stress, anxious or wired you are.

In the app you can pick from a variety of breathing exercises, including multi-day programs, or a 'build your own'.

moonbird claims that regular use can lower stress and anxiety, as well as helping you to enjoy improved sleep quality Here's what happened to my sleep and stress levels when I tried it...

My experience using the moonbird

The moonbird arrived in a small box with a travel pouch and charging cable. I downloaded the free companion app (iOS, Android), connected the device via Bluetooth, and fired up my first breathing exercise.

First impressions

It took a handful of minutes to set up the moonbird; it's intuitive and the app is streamlined. The most time consuming part was getting used to the device itself, which is unlike any other sleep tech I've tested.

Thin and oval, the moonbird has a soft finish and a single sensor for your thumb to rest on. There are no screens, no buttons.

On either side of the moonbird is a set of wings which lift away from the 'body' during use. When they expand, you breathe in. When they contract, you breathe out.

It's an odd sensation. I'd compare it to resting your hand on the flank of a sleeping cat, without the danger of getting scratched.

My first attempt at an exercise was a wash, as I focused less on my breathing and more on the device itself. The next go went better — as moonbird suggested, I started with a shorter program to get used to it

By go three, I'd shaken off any hesitation and was ready to dive in.

Putting moonbird to the test

For me, the moonbird's greatest strength is that it acts as a physical anchor during breathing exercises.

When my mind inevitably begins to wander, I simply direct my thoughts back to the moonbird as it moves in my hand.

Combined with the calming and meditative narration the app provides, that's two things to concentrate on other than stressful thoughts.

As a result, I've found using the moonbird much more effective than following breathing exercises on my own.

On my own, my mind drifts, I'm compelled to look at the time, I lose track of my ins and outs... no wonder anxious thoughts are adept at worming their way through.

But the moonbird takes some of the burden, allowing my body to relax, and giving me a place to direct my thoughts when they threaten to go off-track.

Using the moonbird before bed helps me feel calmer which in turn helps me fall asleep faster; just the weight of it slowly moving in my hand is enough to encourage my breathing to slow.

It also has a screen-free mode. Simply place your thumb on the sensor and a simple breathing exercise will start (admittedly, I've found it can take a while to kick in.)

This is great as part of my bedtime routine but particularly useful when I find myself waking up at 3 a.m. due to anxiety. I just grab my moonbird and allow my breath to flow alongside the movement.

Verdict: Is the moonbird any good?

While it looks slightly strange, and feels even stranger at first, the moonbird has won me over.

As a person who struggles to commit to breathing exercises, it's the perfect physical reminder to inhale and exhale.

The connected app is easy to navigate and the HR tracking allows you to see the benefits of using the moonbird over time.

Because the device helps me move faster from 'fight or flight' (sympathetic mode) to 'rest and digest' (parasympathetic), I've likely increased my restorative sleep (Deep Sleep and REM Sleep). That means I have more energy after waking each morning.

The biggest stumbling block is the price. At $199.99 (US)/ £159 (UK), the moonbird isn't cheap.

However, it's a one-off payment. So unlike a lot of other sleep tech, you don't need to pay a subscription fee to use it ongoing.

For kids, there's also the moonbuddy. This lacks the personalized exercises and biofeedback, but offers practical help to children trying breathing methods (at just $99.99/£69.)

I'd honestly consider the moonbuddy as an adult, particularly for anyone looking to save money and already tracking their heart rate (it's a common feature on the best smartwatches and best sleep trackers.)

Breathing techniques for sleep to try today

If you want to try some calming breathing exercises without the gadgets, I recommend the following:

• 4-7-8 breathing: Breathe in for four, hold for seven, exhale for eight. This can be tricky to master, so it requires practice.
• Box breathing: Breathe in for four, hold for four, exhale for four, hold for four. This technique is good at grounding you.
• Moon breathing: Close your right nostril with your thumb and breathe in through the left nostril. Release the right nostril, cover the left, and breathe out through the right.
• Resonance frequency breathing: Lie back and inhale through the nose for 4-6 seconds, then exhale through the mouth for 4-6 seconds.

Blackout curtains can create an environment proven to help you fall asleep fast, but science warns they could also be the reason why you're waking up tired. However, the good news is that a simple habit could help give you a morning energy boost, and it only takes seconds.

While blackout curtains are commonly used for blocking sleep disrupting light, with 270 million blackout curtains installed in the US in 2023, physician Dr. Fábio Luiz Vieira, founder of My Brazilian Doctor, warns they may disrupt our circadian rhythm and cause morning fatigue

"Sleep quality is largely determined by darkness at night and light in the morning." says Dr. Vieira. "Waking in darkness can delay circadian signaling and reduce morning alertness."

• Read more: I have more energy and better moods since making this simple change to my sleep routine — but there’s a catch

Key take-aways: At a glance

• Studies show that blackout curtains create a dark environment to boost melatonin, a hormone which helps us fall asleep.
• However, blackout curtains block out morning light, which the body uses as a signal to produce cortisol, a hormone that help us feel awake and alert upon waking.
• When cortisol is reduced due to a lack of daylight in the morning, this can lead to morning fatigue, plus a delayed wake-up time and bedtime.
• To increase alertness in the morning, aim to open your blackout curtains immediately upon waking, urge experts.
• Using a sunrise alarm clock has been proven to increase cortisol and serotonin production, a get-up-and-go hormone combination.

How blackout curtains can cause morning tiredness

Research has shown that those who sleep in a room affected by light pollution are more likely to experience sleep deprivation and anxiety. Meanwhile, a 2021 study found that being exposed to even a small amount of light while sleeping can lead to more nighttime awakenings.

That's where blackout curtains and blinds can step in. Blackout curtains have become a popular sleep tool to reduce the affects of light pollution, creating a dark environment free of sleep-disrupting light.

"Blackout blinds can be beneficial, particularly if you live in environments with lots of light exposure," says James Wilson of Bensons for Beds.

"If we’re woken in the night for whatever reason, the complete darkness helps us to settle back into to sleep more easily than if we were exposed to light," the sleep practitioner adds.

However, while blackout curtains create a sleep-inducing environment at night, they can also create an environment that decreases energy levels in the morning.

Research has found that the addition of blackout curtains can disrupt our natural circadian rhythm, which is our body's internal clock. Study participants reported feeling more alert at night and sluggish in the morning when sleeping in a room with blackout curtains.

This lead to an out-of-sync sleep schedule, characterized by delayed wake-up times and bedtimes.

But why does waking up in darkness cause morning tiredness? Dr. Vieira explains that it's all to do with how darkness increases the production of sleep-promoting hormone melatonin.

"Light is the primary cue for suppressing melatonin and activating the brain’s wake systems," the doctor explains.

Studies have even highlighted how our biological clock relies on light to know that it's daytime, with sunlight boosting cortisol, a hormone that promotes energy and alertness.

According to Wilson, blackout curtains remove a natural (and crucial) wake-up cue.

"Waking up in the dark means our bodies aren’t given the signal to stop producing sleep hormones and to start producing cortisol, which helps us start the day," he warns.

3 quick and easy ways to boost morning energy

While blackout curtains can play havoc with your sleep schedule, Hannah Shore, Head of Sleep Science at MattressOnline, highlights how they're still important — especially during the summer months.

"If we don’t have these, we would be waking up when the sun rises, which can be as early as 4:30am in peak summer," she warns.

Luckily, sleep experts say that there are quick and easy ways to enjoy the sleep-promoting benefits of blackout curtains at night and in the early hours of the morning, without skipping the energy-boosting sunlight when you need to get up.

1. Open your curtains as soon as you wake up

The quickest and easiest way to feel energized in the morning is to head over to your window as soon as you wake up and draw back the curtains.

"Blackout curtains are best combined with intentional morning light exposure, such as opening curtains immediately upon waking, to maintain circadian alignment," advises Dr. Vieira.

In fact, Ruth Jones, a Senior Sleep Writer here at Tom's Guide, swears by this five-second morning habit.

"I needed blackout curtains to fall asleep in a room plagued by streetlights, but the lack of morning sunlight left me groggy and fatigued," says the sleep writer.

To remedy her morning fatigue, Jones says she would open her curtains as soon as her alarm beeped.

"At the first chime, I'd fling my curtains back before hitting snooze, allowing the natural daylight to slowly rouse me; I was awake and alert before the second alarm could start," she tells me.

2. Invest in a sunrise alarm

After testing my first wake-up light for my Lumie Bodyclock Luxe 700FM sunrise alarm clock review, I am now someone who preaches about how refreshing it is to wake up to a gentle, gradually-brightening light instead of a harsh iPhone alarm.

Sunrise alarms work by mimicking a sunrise, and this dawn simulation has been shown to increase cortisol.

"If you're using blackout blinds, I always reccomend coupling them with one of the best sunrise alarm clocks to wake up by light as well as an audible alarm," advises Wilson.

3. Go for a walk in the first hour of the day

Another morning habit I swear by is a quick walk in the morning light. Not only is a morning stroll a great way to get a boost of Vitamin D, it's also proven to be a great way to boost sleep quality and increase energy levels.

To feel more refreshed in the morning, all you need to do is head out the door between 30 and 60 minutes after your alarm.

"Getting access within the first hour of waking every day, so long as it is the same time, will help to set your body clock, which in turn can make it easier to fall asleep and wake up in the future," says Shore.

3 products that boost morning energy

Sleep is the first thing affected when I'm stressed, with racing thoughts making it difficult to fall (and stay) asleep — and I'm not alone. According to a survey from the American Academy of Sleep Medicine, 74% of Americans report experiencing disrupted sleep due to stress.

However, it's now officially Stress Awareness Month, so I've invested in products that help me build a relaxing nighttime routine for better sleep. "Think of your nighttime routine as a gentle signal to your nervous system that it’s safe to power do," says Dr. Bijal Chheda is the Founder of Nos Curare.

I've curated a relaxing sleep kit featuring products that help me unwind, from a cooling weighted blanket for refreshing comfort to a relaxing room mist. I've also included a silk mask, which Dr. Chheda recommends "to block out external light", and the noise-blocking ear plugs that I use every night for a disturbance-free sleep.

I’ve swapped scrolling on my phone for reading a book in bed — and I rarely get to the end of the chapter before I’m fast asleep. And I think that's at least partially thanks to this $15.99 reading light I found on Amazon (was $19.99).

While phone screens and even bright bedside lamps can stop you from feeling tired in the run up to bedtime, science suggests that opting for warmer colored lights won’t upset the natural urge for sleep.

The book light I’m using has three color options, including an amber light. I’ve found that opting for the amber light before bed helps me read clearly without disrupting my urge to sleep. That means that, although my book has me gripped (Hamnet, by Maggie O'Farrell, if you're wondering), it’s only a matter of time before my eyes are heavy and I’m nodding off mid sentence. Here’s why…

The book light I'm using

The Gritin book lamp I’m using has three color options — white light, mixed light and amber light — and five brightness settings to choose from. The amber light allows me to read clearly in bed without disturbing my husband or straining my eyes.

The clip attaches securely to my book and doesn't damage the pages, while the flexible neck helps me position the light closer to or further from the page. It's rechargeable, lightweight and, in my opinion, excellent value for money.

How light color affects sleep

I'm always looking for ways to sleep better, so swapping my nighttime doomscroll for reading a book was a natural step. Our smartphones — along with TV and laptop screens, fluorescent lights and the sun — are all examples of a blue light source.

Blue light is a type of bright light that boosts mood, increases alertness and suppresses the production of melatonin, the hormone that helps prepare us for sleep.

While the jury is out on just how much blue light from our smartphone screens impacts our ability to fall asleep (and whether it’s the blue light at all, and not stimulation from the content we’re viewing), I didn't want to just swap one blue light source for another. So instead of reading by the cool light of a standard lamp, I opted for a book light with warmer color options.

But how important is the relationship between light color and sleep really?

“Blue light from phones or bright lamps suppresses melatonin, the hormone that signals sleep, making it harder to fall asleep,” explains Dr. William Lu, a sleep medicine physician. “Warmer tones — orange, yellow, or soft red — are less disruptive and can help maintain your body’s natural sleep rhythm."

Additionally, studies suggest that warmer tones — like the amber option on the Gritin book light — mimic sunset, a strong signal that it's time to sleep. This means that reading in bed by an amber light won't disrupt your circadian rhythm, helping you to fall asleep quickly and easily. As I've found out firsthand.

At the rate I'm going, it'll be months before I finish this book — but at least I'm getting plenty of sleep in the process.

I used to be someone who could fall asleep at the drop of a hat and wake up with loads of energy. But then I hit my 40s and my sleep quality and energy levels took a beating.

Falling (and staying) asleep became an ongoing battle and I was waking up every day feeling exhausted. Thankfully, as someone who writes about sleep for a living, I’ve slowly curated a toolkit of tech to help me overcome the barriers standing in my way of a good night’s sleep.

Some products I use every night without fail (looking at you, Dreamegg sunrise alarm clock), while others I tag in as and when I need them. Through trial and error, this is the kit I now rely on to clock up reliably great sleep and wake with lots more energy.

• Read more: Reading in bed was keeping me awake, but this $16 gadget helps me fall asleep before I can even finish my chapter

The tech I rely on to sleep better

The first step towards waking up with more energy is ensuring that you're getting enough sleep. However, in addition to sleep duration, spending enough time in deep sleep (N3) is the magic ingredient to waking up with a spring in your step.

To make sure that I'm clocking up enough time in deep sleep, I ensure I have created a cool, dark and quiet sleep space. Essentially, I'm looking to remove any of the external factors that pull me out of this particularly restorative sleep stage.

That includes my phone. I'm almost ashamed to admit how much sleep I've probably lost over my lifetime to pointless scrolling (my willpower is apparently no match for Meta).

Here's the tech in my toolkit to getting reliably great sleep night after night...

The tech I rely on to wake with loads of energy

Once I've crafted an environment to help me achieve the sleep I need, the path is clear to waking up with lots of energy. But have you ever wondered why sleeping for eight hours leaves you feeling groggy, for example, but you feel refreshed after a shorter time in bed?

That's probably because sleeping a full eight hours often means your alarm sounds in the middle of a sleep cycle, jerking you out of deep sleep and leaving you groggy (this is known as sleep inertia.)

To prevent this, I rely on one of the best sunrise alarm clocks to slowly draw me out of deep sleep.

A sunrise alarm clock mimics the rising sun, which then kickstarts the production of get-up-and-go hormones like serotonin and cortisol. Because even with your eyes closed, you can detect the light.

The other thing I find helps me wake up with lots of energy is sticking to a regular sleep schedule. When my brain and body know what to expert, it makes it easier to fall asleep fast and wake up feeling refreshed. To ensure I'm sticking to my schedule, it's helpful to track my sleep.