Each day during a heatwave, my neighbor hangs her pillows and bedding on the line for a few hours of ‘sun washing’ or ‘sun curing’ – a viral cleaning trend that claims leaving bed sheets in direct, super-hot sunlight UV-sanitizes them. I understand the appeal – this ‘CleanTok’ hack is free, and who doesn’t like sleeping in line-fresh bedding?

But here’s the microbiological truth: ‘sun washing’ does little to get fungi, bacteria, dust mites and odors out of your pillows, bed sheets and toppers. According to a study on optimal ways to remove dust mites, allergens and pollen, a standard machine wash at 104°F 40°C leaves 94% of dust mites alive and kicking in your bedding. Yep, 94%.

So why is my neighbor dead-set on ‘sun washing’ her bedding during a heatwave? “The real benefit is moisture and not disinfection,” says Dr. Shanina C. Knighton, PhD, RN, CIC, an infection prevention expert and Research Associate Professor at the Frances Payne Bolton School of Nursing at Case Western Reserve University.

To help us separate cleaning myth from microbiological reality, Dr. Knighton explains what ‘sun washing’ actually achieves, why pillows and bedding become moisture bombs during heatwaves, and the exact temperature a washing machine needs to get rid of the nasties.

Key take-aways: At a glance

• The 'sun washing' misconception: Hanging pillows and duvets outside in the sun won't disinfect them. Sunlight cannot physically lift soil or skin cells, and UV rays can't penetrate dense pillow and comforter interiors where microbes hide.
• Why airing bedding in a heatwave is still smart: Moving hot air pulls moisture, sweat, and odors trapped inside dense bedding. It temporarily stops bacteria from multiplying, but it won't get rid of the bacteria.
• The wash temperature that works: According to one study, 104°F / 40°C washes leave 94% of dust mites alive in your bedding. To eliminate dust mites and pathogens, you must machine wash your bedding using the warmest setting its care label safely tolerates. The ideal is 130°F to 140°F / 54.4°C to 60°C.
• When to wash bedding in a heatwave: While pillowcases and bed sheets should be washed once a week (minimum) during summer, step up the frequency if you sweat heavily, skip nighttime showers, have acne-prone skin, or share the bed with pets. Especially during a heatwave.
• Prioritize a dry bed over a tidy bed: Never make your bed straight after getting up if you've been sweating and the sheets felt damp. Pulling up the covers seals in body heat and moisture – the ideal conditions for fungi and odors to multiply during a heatwave.

‘Sun washing’ refreshes bedding — it doesn’t disinfect

With regular use, pillows and bedding house a build-up of fungi, dust mites, other allergens and odors.

“When researchers at the University of Manchester cultured used pillows, ones in service from a year and a half to more than 20 years, they found between four and 16 species of fungi in a single pillow, with higher numbers in the synthetic ones,” reveals Dr. Knighton.

“The concern is not that any single pillow is a biohazard. It is hours of close contact, night after night, with moisture and skin debris and microbial buildup sitting right against your face and airway."

Deep penetration is required to disinfect dense pillows and comforters, especially older ones that don’t get cleaned regularly in a washing machine — and that’s something a few hours of airing outside can’t deliver.

“A machine wash physically lifts sweat, oil, skin cells, allergens, and microbes off the fabric through detergent, water, agitation, rinsing, and heat,” Dr. Knighton explains. “Sunlight does not lift soil off of anything.”

Even the geometry of some pillows and bedding dilutes the germ-killing potential of ultraviolet light.

“Direct sun can reduce some microbes on an exposed surface, but the exposure is uneven and unreliable,” says Dr. Knighton. “The top of a duvet might catch the sun while the underside, the seams, the folds, and the dense fill inside a pillow never do.”

The fungi and bacteria hiding deep within the stuffing or wadding of your pillow and comforter remain entirely unreached by sunlight, even if you're 'sun washing' during a raging heatwave.

“I would never tell someone to skip a wash because the bedding spent an afternoon outside,” warns Dr. Knighton.

Why you should still air pillows and bedding outside in a heatwave

Moisture, not microbes, is the real reason to hang your pillows, comforter, and bed sheets out to air during a heatwave. You aren’t UV-sanitizing, you’re UV-dehydrating.

Every night as you lie in bed sweating away during a heatwave, your bedding acts like a giant sponge. It drinks up sweat, saliva (drool), skin oils, dead skin cells, and not to mention skin and hair products. During a heatwave, that sponge becomes extra thirsty and absorption rockets.

“Putting pillows and bedding out in dry moving air pulls that dampness back out and cuts the odor that comes with it,” Dr. Knighton notes. “That is what airing does. It dries and freshens between washes. It does not sanitize anything.”

How pillows and bedding become ‘moisture bombs’ in hot weather

All those hot, sticky summer nights spent sweating away in bed drive moisture down into your mattress, pillows and bedding.

“A dense pillow or comforter holds onto moisture far longer than a thin sheet does,” explains Dr. Knighton. “After a hot night, it’s carrying sweat, skin oil, and shed skin cells, and the warmth stays in the fill.

“Warmth, moisture, and organic material with no airflow is exactly the condition that lets bacteria and fungi persist and lets odor build, and the bedding doesn’t have to look dirty for this to be happening.”

So even though your crisp white sheets still look clean after nearly a week of sleeping under them, what’s infiltrated the sheets tells a different story.

To be clear, a heatwave won’t conjure dangerous new organisms overnight, says Dr. Knighton: “What the heat does is drive more sweat and trap more moisture, and moisture is the thing most microbes need to survive.”

The washing temperature that actually kills dust mites and more

Now that we know ‘sun washing’ draws out moisture, but doesn’t sanitize, it’s time to look at what will: your washing machine.

A standard wash cycle won’t cut it during a summer heatwave (or during any other time of year) — especially if you suffer from allergies or asthma.

“For temperature, use the warmest water the fabric can safely tolerate,” Dr. Knighton advises. “The benchmark most allergy guidance uses for dust mites is 130°F / 54.4°C.

“One study found that washing at 140°F / 60°C killed all dust mites, while a warm wash at 104°F / 40°C killed only about six per cent of them.”

While dropping your laundry down to a cool or warm cycle protects the fabric and saves energy, from an infection prevention standpoint, the hotter the wash the better.

Check your bedding’s care labels to ensure it will withstand a hotter wash. And if you have asthma, allergies, or a chronic health condition, consider swapping to pillows, comforters and bedding that can be safely washed at 130°F / 54.4°C.

"Hospital laundry runs hotter and longer than that, but that is validated industrial processing, not something a household needs or should try to copy,” Dr Knighton explains.

“The practical message is simple: wash often, use detergent, use the warmest safe setting, and dry the item all the way through."

How often you should wash pillows and bedding in summer vs a heatwave

A weekly bed sheets wash is common in most homes, but according to Dr. Knighton you might need to clean them more often during a heatwave.

During extreme summer heat your body is working overtime to cool itself down at night (heat spikes can cause 3 a.m. wake-ups and other middle insomnia issues).

As a result, sweat, facial skin oils, dead skin and more all seep down into your pillows and bedding at an accelerated rate.

Dr. Knighton recommends stepping up your laundry schedule significantly if you match any of the following criteria:

• You sweat heavily during the night or experience night sweats.
• You prefer to shower in the morning and go to bed with daytime skin buildup.
• You have oily, acne-prone skin, eczema, or environmental allergies.
• You share your bed with dogs, cats, or other pets.
• You work a high-exposure job (such as healthcare, childcare, sanitation, or repair work) where you actively carry the day's grime home with you.

Here, Dr. Knighton breaks down exactly how often you should machine wash different types of bedding during hot weather to keep the microbial load under control:

Bed sheets and pillowcases: Once a week (minimum)

You should wash these at least once a week in hot weather, but "more often for a lot of people," says Dr. Knighton.

Duvet covers: Every one to two weeks

To combat fungi, dust mites, allergens and more, you should hot wash your duvet cover once a week during summer – more if you don’t shower before sleep then sweat in bed.

Using a top flat sheet as a barrier between you and the duvet cover buys you a bit more time – up to two weeks, but check your cover for odors.

Pillows and comforters: Every three months (or sooner)

Always follow the care label on your pillow or comforter, but generally you should be washing them every few months. However, in a heatwave you need to wash them immediately if they are damp with moisture, stained, musty, or visibly soiled.

“A tidy bed should not outweigh a dry bed,” says Dr. Knighton.

By using ‘sun-washing’ to reduce daily moisture build-up between washing your pillows and bedding on as safe a hot wash as they can handle, you’ll get the microbial load under control and enjoy much cleaner sleep in the hot summer months.

Nighttime anxiety has me in a chokehold, jolting me awake at 3 a.m. most mornings with my heart hammering in my chest. While I fantasise about a relaxing spa break where I can finally decompress, I’ve found the next best thing: an ‘invisible day.’ What is it? A 24-hour digital detox that allows my nervous system to re-set before bedtime — and sleep experts approve.

“Taking an invisible day, especially when done consistently, can be a powerful method of reducing stress and anxiety from an overstimulated brain, which can help with the 3 a.m. wakings,” explains Dr. Eric Zhou, associate professor in the Division of Sleep Medicine at Harvard Medical School.

As a busy working parent, my smartphone is my lifeline. But every ping of a notification is also another demand on my time and attention. Instead, turning my phone off — even just for a day — helps me relax without being in a state of constant alert. Here’s why it's helping me to fight back against all those 3 a.m. wake-ups…

• 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

Key takeaways: At a glance

• An ‘ invisible day’ is a 24 hour digital detox during which you either turn your phone off or place it on airplane mode
• Experts believe that silencing the demand for our attention allows our nervous system to decompress before bedtime
• A higher than normal baseline level of cortisol is why many people with anxiety wake at 3 a.m.
• Reducing daytime stress helps lower the baseline level of cortisol, helping you to stay asleep all night

What is an invisible day and how can it help with your sleep?

It’s up to you exactly how you conduct your own 'invisible day'. However, the crux of it is that you are essentially invisible to the aspect of your life that is causing you the most angst. That might be caregiving or household chores.

It’s a pause in your busy, daily life.

For me, I initially chose a day to be invisible to my online world — where group WhatsApp messages demanding my attention were rolling in thick and fast — so that I could spend time with my family without distraction. During my 'invisible day' I felt present, calm and, crucially, I slept peacefully and didn't wake up at 3 a.m.

“It makes complete sense to me that you've found it helpful,” says Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness.

“The 3 a.m. waking pattern is one of the most common sleep issues I see, and it often comes back to a nervous system that never fully unwound during the day.”

I spend most days with my phone glued to my hand so that I can promptly respond to every email, call, Whatsapp or notification. Sound familiar? This constant input takes its toll on your nervous system and makes it hard to switch off at night, Dr. Meers explains.

“An ‘invisible day’ interrupts that cycle and gives your nervous system a chance to decompress before bedtime, which can absolutely improve sleep,” says Dr. Meers, a board-certified sleep behavioral specialist.

How an 'invisible day' curbed my anxiety and reduced 3 a.m. wake-ups

I took my first invisible day a couple of months ago during a period of feeling overwhelmed and suffering from poor sleep.

At first, I just wanted to turn off the constant background chatter that I was allowing to infiltrate every part of my life. However, I soon realised that it was helpful for combating my 3 a.m. wake-ups too.

Here’s the science behind why…

1. It reduces cortisol levels

“Waking at 3 a.m. can be the hallmark of sleep maintenance insomnia, driven by an overactive nervous system; a stress-response system that can't sustain consolidated sleep,” explains Dr. Ranji Varghese, a Board-Certified Sleep Medicine and Psychiatry Specialist.

“For most people, cortisol (the body's primary stress hormone) naturally bottoms out around midnight and rises around 3 a.m,” says Dr. Varghese, noting that, in chronic insomnia, cortisol levels remain high.
However, studies point to a reduction in cortisol levels following a digital detox. By lowering your baseline level of cortisol, you’re then less likely to be woken when levels naturally begin to rise around 3 and 4 a.m., says Dr. Varghese, Medical Director of the Minnesota Regional Sleep Disorders Center at Hennepin County Medical Center.

2. It eliminates constant brain arousal

Scrolling on your phone might look like rest, but what’s really happening is that your brain is suspended in a heightened state of alert. Rarely giving our brains the opportunity to relax or switch off results in a tired and wired feeling that’s difficult to shake off come bedtime.

“Every single tap, swipe, and scroll triggers your brain's reward pathways,” explains Dr. Zhou, a sleep researcher. “This is because every app you use, every video you watch is all designed to keep you engaged. As a result, you are in a constant state of heightened arousal.”

3. It enables me to wind down without distraction

If we’re honest, most of our bedtime routines involve scrolling on our phones until the wave of exhaustion eventually pulls us into sleep.

As well as being able to decompress during the day, I found that, without the lure of my smartphone during my invisible day, I was better able to relax before bedtime, too.

“I've seen that when people disconnect from devices for an extended period, their nervous system begins to relax in a different way,” says Dr. Meers.

“The constant anticipation of the next message, notification, or piece of news starts to fade. Many people describe feeling calmer, more present, and less mentally ‘on.’”

How to take an 'invisible day' for better sleep

If taking an invisible day is unrealistic, Dr. Zhou suggests instead taking an "invisible hour" every night before bed.

"During this time, promise yourself that you won't turn on your work laptop, or see what your friends have posted on Tik Tok," he advises. "Instead, use this time to participate in something that you genuinely enjoy."

If you are able to take an invisible day, here's how to do it...

• Pick the date: Choose a low demand day when you’re unlikely to be needed
• Put your OOO on: Let those around you that you will be uncontactable during this time
• Establish an emergency contact method: If turning your phone off, set up an emergency contact method. This could be your partner or neighbor.
• Engage in mindful activities: Whether it’s puzzling with your kids or walking the dog, engage in activities you find relaxing

Amazon's big Prime Day sale is fast approaching, but we're already seeing huge deals on top-rated mattresses at the retail giant. That's why we've rounded up our favorite mattress deals at Amazon this June, including hidden gems for smaller budgets to boxed beds by big-name brands such as Simba and Nectar.

One standout deal is the Linenspa Memory Foam Hybrid Mattress, now £76.79 for a single at Amazon, a budget bed we've tested and rated ourselves. However, there's plenty more where that came from, with Amazon positively heaving with mattress deals spanning different designs and budgets.

There's over 20,000 mattresses on Amazon but you don't need to scroll through all those — these are the early Prime Day mattress sales we think are actually worth shopping. We're also sharing our advice on finding a good-quality mattress from Amazon. No Prime membership? Visit our best mattress guide to find all of our favorite tried-and-tested beds from outside Amazon...

Amazon Prime Day mattress deals 2026: Top 5 mattress sales

Amazon Prime Day mattress deals 2026: FAQs

When is the Amazon Prime Day sale 2026?

Amazon Prime Day has traditionally taken place in mid-July, but the big sales have come early this year. Now held in June, Prime Day 2026 starts on June 23rd and has a closing date of June 26th.

This means that Prime Day is a four-day event, but we recommend shopping on the opening day to grab the top sleep deals before they sell out fast.

How do I choose a good mattress at Amazon?

When choosing a mattress on Amazon (especially during Prime Day), you'll likely be bombarded with ultra-cheap deals that can seem too good to be true — and that'd because they often are.

So, when looking for a mattress on Amazon, choose a mattress thickness that's over 20cm (8") tall, as anything thinner will be totally unsupportive. We usually recommend 23cm (or 10") and above for most adult sleepers.

Look out for the green "Customers usually keep this item" badge, which is a good sign that the mattress is of decent quality.

Also, take a look at customer ratings and reviews, especially if the mattress is from a brand name that you don't recognise. While brands such as Simba, Nectar, and Dormeo are brands you can trust, you should probably avoid a cheap mattress from an obscure brand with only three reviews and an overall rating of under 4 stars.

Just when I think I’ve got my sleep issues sorted, nighttime anxiety comes knocking — and usually at the inconvenient time of 3 a.m. Waking up at night is a recurrent sleep problem for me and I’ll never tire of trying to get to the root cause of the issue.

In my search for answers, I’ve spoken to Dr. Joshua Roland, a Board-Certified Sleep Medicine Physician, and Dr. Matthew Walker, a leading sleep scientist. According to Dr. Roland, a ‘temporary second wind of energy’ is causing my wake ups — and falling asleep in front of the TV is one of the biggest culprits.

Evidence suggests that ignoring sleep cues and staying up later than your body need triggers the production of hormones associated with wakefulness, which contributes to 3 a.m. wake-ups. Below, I dig into the sleep cues I’m missing plus the every day habits that are causing my 'middle insomnia'.

• 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

Key takeaways: At a glance

• Research suggests that ignoring your natural sleep cues and instead staying awake can contribute to 3 a.m. wake-ups
• Overriding our body’s sleep signals to stay awake for one last scroll / chapter / episode etc. triggers the production of 'wakeful' hormones, including cortisol
• Elevated cortisol before bed means that, when cortisol levels naturally rise in the early hours of the morning, you’re susceptible to waking up
• Experts say one of the key sleep cues we ignore is feeling sleepy as opposed to tired
• Habits that give a temporary ‘second wind’ of energy include working late into the evening and falling asleep in front of the TV, something 61% of us do

Why pushing past your bedtime causes a cortisol spike

The 3 a.m. club isn’t exclusive and no one wants to be in it. And yet, my sleep over the past decade has been blighted by instances where I’m white-knuckling my way through the early hours of the morning, heart hammering in my chest.

I've recently learnt that my habits in the lead up to bedtime (most crucially, staying awake later than I should) can influence how anxious I feel or how often I'm awoken. Without realizing it, daily habits like like drifting off in front of the television is sabotaging my sleep. And it’s all down to the the release of hormones associated with wakefulness.

"When we push past our natural bedtime, we create a tug-of-war inside the body. Sleep pressure has been building all day; natural melatonin is rising, and every signal is telling you it's time to rest," says Dr. Roland, medical director at Dreem Health.

"But if you stay awake anyway, the brain activates its alertness systems, releasing chemicals like norepinephrine, dopamine, and orexin to keep you functional. Cortisol can creep up, too, which is why you get that 'tired but wired' feeling: physically drained but mentally switched on."

Studies also suggest that when we ignore our natural sleep cues and stay up later than our bodies need, our brain assumes there must be an emergency preventing us from sleeping. And this triggers the production of cortisol, the get-up-and-go hormone required for our fight or flight response.

Once you've fallen asleep, this hormonal rollercoaster isn't over. Cortisol levels naturally begin to increase around 3-4 a.m, peaking shortly after you wake. That's called your Cortisol Awakening Response (CAR). However, when your baseline level of cortisol is higher than it should be, this small rise in the middle of the night could be enough to wake you up.

Tired vs. Sleepy: How to identify true sleep pressure

We might use the terms interchangeably, but there's a difference between feeling tired and feeling sleepy. And being able to distinguish between the two can help stay attune to your natural sleep window.

"Adequate sleep pressure is usually signaled by increasing eyelid heaviness, yawning, reduced alertness, impaired sustained attention, and the repeated loss of focus while reading or watching something," explains Dr. Walker, neuroscientist and professor of neuroscience and bioengineering at the University of Texas at Dallas.

Dr. Roland agrees, noting that as you becoming more accustomed to overriding your body's sleep signals, these cues are easily missed. "In general, signs of adequate sleep pressure include feeling sleepy rather than just tired, finding it harder to stay alert, and being less engaged with activities."

However, Dr. Roland adds that it's easy to push through these sleep cues with screen, work, bright lights or caffeine. I often find myself barely able to keep my eyes open earlier in the evening, only to feel wide awake in bed. And that's all down to the second wind of energy that comes from ignoring your sleep signals and staying awake anyway.

• 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

3 evening habits that cause middle insomnia

During bouts of waking up at 3 a.m., I often feel as though I'm running on fumes. And yet, when bedtime rolls around, there are habits that I'm unintentionally falling into that are giving me a temporary spike in energy. Not only does that make falling asleep a chore, it also means I'm more likely to wake up again at 3 a.m., which perpetuates the cycle.

1. Working late into the evening

Catching up on work when you should be winding down for sleep is, unsurprisingly, impacting your ability to later switch off.

"Evening light exposure, screens, and mental stimulation can override or obscure the biological drive for sleep," explains Dr. Walker.

At a time when melatonin levels should be peaking in order to prepare us for sleep, the blue light from our devices suppress its production. Add in mental stimulation, and we've created a perfect storm for pushing through our sleep window.

2. An afternoon caffeine fix

When you're not getting enough sleep, caffeine can feel like your friend; the late afternoon pick-me-up you need to get through the rest of your working day. However, Dr. Walker highlights how the 'energy' it provides is just a trick.

"Caffeine does not create biological energy; it primarily blocks adenosine receptors, masking the brain’s perception of accumulating sleep pressure," explains the author of Why We Sleep. "Because caffeine has a long half-life, a coffee consumed in the early afternoon can still exert meaningful effects late into the evening."

3. Falling asleep in front of the TV

This is a question I've been asking myself for years. Why am I always fast asleep on the sofa but wide awake in bed? I'm not alone, an estimated 61% of us fall asleep in front of the TV every night.

But this quick doze can make it hard to fall asleep when you later get into bed. And it all comes down to your sleep pressure, also referred to as your sleep hunger or homeostatic sleep drive. It's essentially your urge for sleep.

Sleep pressure builds from the moment you wake and starts its decline when you fall asleep. However, if you briefly fall asleep before going to bed, your sleep pressure can fall enough to stop you feeling tired.

"[Another] mistake is the brief evening doze, often during television or reading," explains Dr. Walker. "Even twenty minutes of sleep in the evening can partially discharge sleep pressure and make it harder to initiate sleep later."

Sleep products we love right now

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

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

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

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

Key takeaways: At a glance

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

What is the 7:1 sleep rule?

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

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

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

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

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

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

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

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

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

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

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

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

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

3 other routine changes I made to get more sleep

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

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

1. Getting plenty of exercise

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

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

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

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

2. Natural daylight, especially in the morning

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

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

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

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

3. No more lie-ins

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

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

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

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

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

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

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

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

Sleep products we love right now

Father’s Day is a week away which means there’s still plenty of time to ditch the fishing gear and buy the dad in your life a gift he actually wants. But what do dads really want? Turns out, they're all looking for a good night's sleep (or failing that, the perfect afternoon nap.)

Yes, according to a Father's Day survey, over a third of dads are dreaming of some peace and quiet, while another survey found that 52% of dads want to spend their special day relaxing. So if you were planning on bringing the whole family together and now you're wondering how on earth you can turn it into "peace and quiet", I've rounded up the best sleep gifts that can do just that.

Here you'll find cozy sleep deals, from noise-blocking ear plugs to comfy bathrobes, that will help your dad achieve the ultimate Father's Day activity: doing nothing at all.

The best US Father's Day sleep deals

The best UK Father's Day sleep deals

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

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

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

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

Key takeaways

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

How napping alleviates insomnia symptoms

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

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

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

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

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

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

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

Can naps cause insomnia?

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

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

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

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

Napping can't substitute better sleep quality

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

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

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

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

How to take the perfect nap

1. Keep it under 20 minutes

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

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

2. Finish napping by early afternoon

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

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

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

3. Try a 'nappuccino'

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

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

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

Best sleep products for a power nap

I haven’t had a consistently decent stint of quality sleep in over a decade. A combination of parenthood, the stressors of daily life and a poor late night social media habit (my willpower is no match for Meta) mean it’s fairly standard for me to clock anywhere between 5-6+ hours of sleep.

However, a recent epiphany means I think I’ve finally cracked the code to tackling my sleep issues. And the ‘trick’ to being able to fall asleep fast and skip the 3 a.m. wake-ups was staring me in the face all along. It all comes down to sleep pressure.

Sleep pressure, sleep drive, sleep hunger — they’re all terms used interchangeably that mean the same thing. It’s basically your biological urge to want to go to sleep. What experts have been telling me for years, and what I’ve only just fully grasped, is that there’s plenty you can do to increase your sleep pressure, which makes it easier to fall asleep.

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

Key takeaways: At a glance

• Sleep pressure is your biological urge to want sleep. It begins building from the moment you wake up, before dropping again once you fall asleep.
• Exercise, a consistent sleep schedule, an adequate window between your wake and sleep time are all ways to increase your sleep pressure
• Sedentary lifestyles, excess caffeine and lack of natural light are examples of how your sleep pressure can be impacted
• After taking steps to increase my daily sleep pressure, I’ve noticed that I sleep better and for longer

What is sleep pressure?

Sleep pressure, also referred to as homeostatic sleep drive and sleep hunger, is essentially your biological urge for sleep. Your sleep pressure begins building from the moment you open your eyes before reaching its peak when you fall asleep.

Once asleep, this sleep pressure begins to drop. That’s why it’s hard to fall back to sleep when you wake in the early hours, as your sleep pressure isn’t as high as it was when you initially fell asleep.

Your level of sleep pressure is largely dictated by a neurotransmitter called adenosine. As well as regulating other bodily functions, adenosine helps promote your sleep pressure.

Essentially, adenosine is a byproduct of physical and brain activity. So the more you move or challenge yourself intellectually, the higher your level of adenosine — which means a higher sleep drive that helps you fall and stay asleep all night.

How paying attention to sleep pressure has improved my sleep

After tracking my sleep for the past few weeks, I noticed a pattern begin to emerge. On the days that I was fairly active, walking the kids to school, cycling alongside them to various after school activities, I slept better.

But on the flip side, the fairly sedentary days that I spent working in the office — sitting at my desk and moving infrequently — I went to bed later and clocked up less overall rest.

Historically, Sundays are my worst days for getting adequate sleep. Unexplained anxiety usually means I find it hard to nod off, and often wake in the early hours of the morning. However, this past Sunday, after an intentionally busy day on my feet — working in the garden, weeding, sweeping, mowing and clearing — meant I fell into bed at 9.45 p.m. and slept straight through until my sunrise alarm woke me at 6 a.m.

For this borderline insomniac who frequently wakes up at 3 a.m., this was unprecedented. However, according to Dr. Alex Dimitriu, a dual board certified psychiatrist and sleep doctor, it’s entirely expected. “I tell my patients they need to be vertical by day, so they can sleep better horizontally at night," he says.

Taking that on board, waking relatively early and being active outside throughout the day meant I was actively building my homeostatic sleep drive. That meant that once bedtime rolled around, I was more than ready to fall into bed, where I dropped off within minutes and stayed asleep all night.

3 ways to build healthy sleep pressure

If, like me, falling asleep is something you struggle with, there are several simple changes you can in your daily routine to ensure you get better rest at night.

"Sleep pressure builds naturally the longer you're awake, so the most effective strategies are maintaining a consistent wake time, getting regular physical activity, exposing yourself to bright light in the morning, staying mentally engaged during the day, and avoiding long or late naps," explains Dr. Joshua Roland, a board-certified sleep medicine physician and medical director at Dreem Health.

Let's take a closer look at why each daily strategy helps increase sleep pressure...

1. Move your body

Every time you move a muscle, adenosine is created as a byproduct. So, the more you move, the greater the buildup of adenosine. Which, come bedtime, helps you feel ready for sleep.

While it's easy to get hung up on trending exercises that promise different health benefits, the most important thing for building sleep pressure is that you simply move. Whether that's walking, running or dancing around the kitchen with your toddler.

"Get up and get moving, go outside, get light and get sweaty. All of that helps," says Dr. Dimitriu, the founder of Menlo Park Psychiatry and Sleep Medicine.

Research suggests that adenosine is linked to how much time we spend in deep sleep per night. Spending a decent amount of time in deep sleep helps your body restore and repair muscles, as well as clearing metabolic waste from the brain. So, the more you move, the more time you spend in deep sleep, and the more refreshed you feel the following day.

2. Get plenty of natural light

Exposure to natural sunlight, particularly in within the first 30-60 minutes of waking, helps cement your circadian rhythm. Alongside other functions, including temperature and metabolism, your circadian rhythm helps regulate when you feel tired and when you feel alert.

Morning sunlight kickstarts a chain reaction which, by suppressing key sleep hormones, like melatonin, and producing others, like cortisol and serotonin, helps your sleep pressure begin to build.

Morning sunlight exposure won't make you feel tired, but it will help you feel energized enough to take on the day. Which, in turn, will burn mental and physical energy, which increases adenosine. This, in turn, will help you feel tired closer to bedtime.

3. Stick to a consistent sleep schedule

How many times have you woken later than normal one morning (perhaps on the weekend) before deciding you'd like to have an early night that night, only to find it impossible to fall asleep?

That's because the longer you're awake, the more adenosine has had chance to accumulate in your brain. A late lie-in followed by an early night means you haven't allowed yourself enough time to build an adequate amount of sleep pressure.

On the flip side, a consistent sleep schedule will ensure that you're giving yourself enough time to clock up quality rest and build the required sleep pressure to fall (and stay) asleep all night.

"The most important part is when you wake up — that starts the timer for the night, and you can more easily control when you wake up, than when you fall asleep," says Dr. Dimitriu.

Daily habits quietly draining your sleep pressure

While there's plenty you can do to increase your sleep pressure, there's also a lot you could be doing by accident that is quietly draining you of your sleep drive, making it harder to fall (and stay) asleep.

"The biggest mistakes are sleeping in after a poor night, taking long naps — especially in the afternoon or evening — going to bed too early before feeling sleepy, and spending excessive time awake in bed," says Dr. Roland.

"Many people also compensate for sleepiness by resting on the couch or napping throughout the day, which can relieve sleep pressure and make nighttime sleep more fragmented."

Let's take a closer look at the habits to avoid...

• Long or late naps: When we nap, our adenosine levels (and sleep pressure) begin to drop, which can make it harder to fall asleep later that night. If you really need to nap, keep it between 10-20 minutes long and don't nap past 3 p.m.
• Sedentary lifestyle: On the days that I'm in the office and I barely move, my sleep suffers that night. Plenty of movement, ideally outside in natural light, builds sleep pressure, which helps you fall asleep quickly.
• Lack of mental stimulation: Your brain is a muscle that needs exercise. Mental stimulation, provided that it's not too late into the evening, can also help produce adenosine, which fuels your sleep pressure.
• Weekend lie-ins: A late start on the weekend can feel like a treat, but it's actually sabotaging your sleep. When we wake up later and aim for an early night, the window in which we need to build sleep pressure is too short, which makes it difficult to fall asleep.
• Caffeine too close to bedtime: Caffeine blocks our adenosine receptors, which is why it's a go-to drink for helping us feel alert. However, it also has a half life, which means its stimulating effects will be kicking around in your blood stream up to 8 hours after drinking it.

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...

If there’s one thing that’s been brought to the forefront of our attention as heat waves have hit, it’s how difficult it is to sleep in the heat. That’s because, as humans, our biology dictates we need to cool down to be able to nod off.

With temperature having such an influence over our ability to fall asleep, the Apple Watch, along with other top-rated sleep trackers, includes wrist temperature monitoring as part of their sleep tracking offering.

To understand whether tracking your temperature overnight is helpful and, crucially, what you can do to ensure your body temperature is enabling quality sleep rather than hindering it, I’ve caught up with renowned Professor of Neuroscience Dr. Matthew Walker, board-certified physician Dr. John La Puma, and Director of Science & Clinical Research at Eight Sleep, Dr. Nicola Moyen. Here's what they say.

Apple Watch wrist temperature tracking

The Apple Watch Series 8 and later models (for reference, we’re now up to the Series 11, with Apple Watch series 12 rumoured to drop in Fall), and all models of the Apple Watch Ultra, can gather wrist temperature data while you sleep to help give you insight into the quality of your rest and your overall well-being.

The idea is that your wrist temperature provides a window into your core body temperature, which can naturally fluctuate from night to night due to your diet and exercise, alcohol consumption, sleep environment or physiological factors, like menstrual cycles and illness.

After just five nights of wear, your Apple Watch will get to know your baseline wrist temperature and flag any changes to it going forward.

Is this useful? “Yes, body temperature can be a valuable metric when viewed as a trend over time rather than a single nightly reading,” explains Dr. Moyen — and Dr. La Puma agrees.

“Read as a trend, not a thermometer, yes,” the Italian-American internist says. “It tracks skin temperature during sleep, not core temperature, and only as a change from your own baseline. If your readings are half a degree or more higher, it sometimes indicates that you may be getting sick, or had too much alcohol, have a too-warm room, or excessive stress.”

• Read more: 6 Apple Watch settings you should change now for more accurate sleep tracking

Understanding temperature and sleep

There is indeed a close relationship between your body temperature and ability to clock quality sleep. As you get ready for bed, your core temperature will decrease, which signals to the brain that it is time to sleep.

“More intimately than almost anyone realizes. Sleep is, before it is anything else, a thermal event," explains Dr. Walker. "What tips you over the edge isn’t darkness or exhaustion or the hour on the clock — it’s a drop in your core body temperature of about one to two degrees Fahrenheit, roughly half a degree to a degree Celsius.”

“Your brain won’t reliably let go of wakefulness until it sees the core start to cool. It’s the reason you'll always find it easier to fall asleep in a room that’s too cold than too hot,” the leading sleep expert adds.

Why? Your circadian rhythm, aka your internal body clock, runs on hormones that either make you feel alert (cortisol) or help you feel sleepy (melatonin). Two key signals that control these hormone cycles are light and, you guessed it, temperature. When our core body temperature drops, your brain releases melatonin, making you feel sleepy. When our core body temperature rises, melatonin is suppressed, which leads to wakefulness.

While it is your core temperature rather than your skin temperature that’s related to sleep quality, your Apple Watch wrist temperature reading is useful.

What impacts temperature overnight?

There are several biological, environmental, and behavioral factors that impact your temperature by night. From a glass of wine to your late night workout and general stress levels, here’s what can get in the way of the temperature dip your body needs to sleep peacefully…

Late heavy meals

What we eat and drink can sway how well we sleep. We all know a 3pm latte can lead to tossing and turning at bedtime, but what isn’t so widely known is how late night meals and sugary bedtime snacks can actually elevate your core body temperature, delaying or disrupting sleep.

When you eat, your digestive system fires up to break down food and store the nutrients you consume. The chemical reactions involved here naturally produce heat as a by-product. Hence, research in the Journal of Clinical Sleep Medicine has linked late night meals and snacks to increased sleep latency (that means it’ll take you longer to drop off) and poorer sleep quality.

Evening exercise

What tends to happen when you hit the gym or head out for a run? You get hot and sweaty. Unsurprisingly, evening exercise can push back against the temperature drop needed to facilitate good sleep.

Therefore, experts recommend getting your high intensity workouts in early doors and saving calmer, less vigorous exercise (we’re talking a post-dinner stroll or yoga routine) for the evenings, so your temperature fluctuations are in tune with your sleep-wake hormone cycles.

Stress

Research shows that stress causes an activation of the autonomic nervous system which leads to a consistent increase in body temperature. Lying in bed pondering over life’s stressors can initiate a fight-or-flight response in the body, subtly raising body temperature. Therefore, if you go to bed stressed, having not let go of worries from the day, you’re more likely to remain at an elevated temperature, pushing quality sleep further away.

Too much screen time

Can doomscrolling at night really raise your body temperature? We know that the blue light from our screens supresses the production of melatonin. However, as part of its role of helping the brain and body prepare for sleep, melatonin also "choreographs the cooldown,” explains Dr. Walker. Which essentially means that melatonin kickstarts the temperature drop our bodies need in order to fall asleep.

Hormones

Ladies, listen up: “A woman's resting temperature rises about half a degree in the second half of her cycle,” says Dr. La Puma, and hot flashes do the same in menopause.

This means you can rest assured that sometimes your nighttime temperature deviations are not a sign of illness or stress, or a result of your nutrition choices, but a natural part of your monthly menstrual cycle.

“In the luteal phase — roughly two weeks after ovulation — basal body temperature climbs three to five tenths of a degree and resting heart rate ticks up with it," says Dr. Walker, the author behind the book Why We Sleep.

"That isn’t strain; it’s healthy physiology, the body doing exactly what it should. But many devices don’t fold cycle phase into their math, so they read that normal rise as poor recovery and hand back a worse ‘readiness’ score for half the month.”

How to stabilize temperature overnight

Keep your room as cool as you can

An obvious but crucial point, keeping your bedroom a cool sleep sanctuary is key to resting well. “Start by creating a sleep environment that supports the body’s natural cooling process,” says Dr. Moyen.

If you have air con, Dr. Walker and Dr. La Puma both recommend setting the thermostat roughly between 65 to 68°F (18 to 20°C) — that’s the ideal temperature for sleep, according to studies.

If, like me, you don’t have such luxury, there’s still plenty you can do to keep your bedroom as cool as possible throughout summer. Personally, I make sure to close my blinds before heading out for the day to block out the sun’s rays. It takes two minutes and helps block out as much heat as possible.

Choose breathable bedding and sleepwear

In order to optimize your temperature for better sleep, avoid heat trapping fabrics, such as synthetic fibers and memory foam, which can trap body heat and hold in against your skin. Instead, choose naturally breathable bedding and nightwear made from natural cotton or wool, both of which can be a real game changer for nighttime thermoregulation.

What do our bedding testers recommend? We think the Coop Cotton Percale Sheet Set is undoubtedly the best bed sheet set online, while the Casper Hybrid Pillow with Snow Technology is the best cooling pillow we’ve tried.

Establish a calming nighttime routine

A relaxing evening routine, free of alcohol, late meals, and intense workouts, will help your body let go of stress and initiate the crucial temperature drop required for quality sleep.

Dr. La Puma says you could try taking a warm shower or bath one to two hours before bed, turn off screens an hour before bed, and “do something analog: write in a journal, lay out tomorrow's clothes, work a puzzle, read a relaxing book.”

Summary

Getting caught up on any one sleep metric, be that your sleep score, HRV, or indeed your nighttime temperature, can occasionally cause more harm than good (no orthosomnia, here). But, if you’re looking to make better sleep choices, being aware of your nighttime temperature fluctuations can help you identify areas where your sleep hygiene could improve.

“One night’s number means almost nothing, but the pattern across weeks means a lot,” summarizes Dr. Walker. “A run of warmer-than-baseline nights can flag a brewing illness, alcohol the night before, or simply a too-hot bedroom. Used that way — as a baseline that catches deviations — it’s a helpful nudge toward what to change.”

Be that investing in a cool sleep set up, prioritising a nighttime wind down routine, or skipping that glass of wine with dinner. Plus it’s always handy to be aware of brewing illness so you can pack in the nutrients or take it easie for a day order.

Sleep trackers that monitor temperature

As someone with recurrent nighttime anxiety, I often find myself wide awake at 3 a.m., heart hammering in my chest and staring at the ceiling. Experts refer to this type of sleep disturbance as 'middle insomnia' – the most common type of insomnia and one characterised by waking up in the middle of the night.

As a sleep editor, I've interviewed neuroscientists, chartered psychologists and doctors for their expert sleep advice. And there's one tip in particular that always gets mentioned: if you want to sleep better and not wake up so much through the night, go to bed and wake up at the same time each day.

The 7:1 sleep rule, which involves getting at least seven hours sleep a night and going to bed within the same one-hour window at least five nights a week, is an expert-recommended way to reduce 3 a.m. wake-ups. After putting it to the test over the course of a week, my nighttime awakenings have eased off. Here's why....

• 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

Key take-aways: At a glance

• The 7:1 sleep rule recommends getting at least seven hours of sleep a night, and going to bed within the same one-hour window at least five days per week.
• A consistent sleep schedule helps prevent waking up at 3 a.m. in three specific ways: it regulates your circadian rhythm (so your body knows when to release melatonin, a sleep hormone), it regulates your sleep pressure (so you feel drowsy at the right time), and reduces how much you wake-up through the night.
• A consistent sleep schedule is one of the best ways to manage insomnia.

What is the '7:1 sleep rule'?

The 7:1 sleep rule describes the practice of achieving a minimum of seven hours of sleep per night and going to bed within the same one-hour window.

It was coined by researchers from Vitality and The London School of Economics and Political Science (LSE)as part of their groundbreaking study that explored how following this sleep hygiene rule for at least five nights per week could help you live up to four years longer.

From analyzing the data from the wearable devices of 105,000 individuals, equating to 47 million nights of sleep data, researchers were able to determine that — instead of focusing solely on total sleep duration — adhering to the 7:1 sleep rule could increase your life expectancy by 24%.

As well as improved health outcomes, sleep experts urge those with middle insomnia and prone to waking up at 3 a.m. to adhere to a regular sleep schedule — even after a night of broken rest — in order to prevent further wake-ups.

"You should absolutely continue to keep a regular bedtime and wake up schedule and avoid spending longer in bed trying to catch up on sleep, as this simply disrupts your natural sleep rhythms further,” says Dr. Allie Hare, Consultant of Sleep Medicine at the Royal Brompton Hospital, London.

• Read more: I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

How a consistent sleep schedule can prevent 3 a.m. wake-ups

Experts agree that a consistent sleep schedule is one of the most impactful ways to improve your overall sleep quality.

"If there's one thing you can do tonight to improve your sleep, it's to choose a consistent wake-up time and stick to it, even after a rough night's sleep," explains Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness.

"Most people focus on bedtime, but your wake-up time is what really sets your body's internal clock.

"Once that anchor is in place, falling asleep, staying asleep, and feeling rested tend to become much easier over time."

As well as benefiting your overall sleep quality, a regular sleep schedule can prevent 3 a.m. wake-ups. Here's how...

1. Consistent sleep regulates your circadian rhythm

Your circadian rhythm is your body's internal body clock. Along with other bodily functions, including digestion and temperature, your circadian rhythm helps regulate your sleep and wake cycles.

This is done through the production of key sleep hormones at optimal times in order to help you nod off and wake up, such as melatonin and cortisol. When you go to bed within the same one-hour window, as per the 7:1 rule, you begin to train your body to release these hormones at the same time within a 24 hour period.

As well as helping you fall asleep faster, this regulation of the your sleep hormones help you wake at the right time, too. So, although cortisol levels begin to rise naturally at 3-4 a.m., a regulated circadian rhythm will prevent a cortisol spike at this time that could wake you from your slumber.

2. It reduces sleep fragmentation

A healthy adult goes through four to six sleep cycles within a night, with each sleep cycle lasting between 90 to 110 minutes.

However, sleep fragmentation, which is a term to describe brief interruptions in your sleep, prevent you from cycling through a complete restorative sleep stage. This can leave you feeling groggy and unrested come morning.

Sleep fragmentation can occur due to internal or external factors, including an uncomfortable mattress to a bedroom that's too hot.

However, we're more susceptible to awakenings around the 3 a.m. mark, which is when we typically spend more time in light and REM sleep (and those stages are easier to disrupt than deep sleep, which we spend more time in earlier ).

When we stick to a regular sleep schedule, we're essentially training our bodies to expect rest within this vulnerable sleep window, resist disturbances caused by hormonal fluctuations and transition smoothly between each sleep stage. (It won't help you stay asleep if the problem is a lumpy pillow, though),

3. Consistent sleep regulates sleep pressure

Again, this all comes down to consistency oiling the wheels of your body's ability to stay asleep. Sleep pressure, sleep drive or sleep hunger is a term to describe how ready you are for sleep.

Its official term is adenosine and is a chemical that begins building in your brain from the moment you wake up. Your sleep pressure, adenosine, reaches its crescendo the moment you go to sleep, before naturally beginning to drop as you clock up more rest.

In the past, whenever I've had a poor night's sleep, I tend to crave an early night the following evening so that I can catch up on lost rest.

However, this can wreak havoc on your sleep pressure. Going to bed early, especially if you've already had a bit of a lie in, means you haven't given yourself enough time to build enough sleep pressure.

Instead, a consistent bed and wake time gives you enough time for sleep pressure to build, which helps you to both fall and stay asleep all night.

Other tried and tested methods for reducing 3 a.m. wake-ups

When nighttime anxiety is the cause of your 3 a.m. wake-ups, a consistent sleep schedule can help — but it's not a silver bullet.

To give myself a fighting chance of sleeping through the night every night, these are the other tried and tested methods I rely on:

• I schedule 'worry time' before getting into bed: Offloading the things I'm worried about into a journal helps calm my nervous system before getting into bed (make sure you do this in a separate room to the one you sleep in to build an association with your bedroom and sleep).
• Practice relaxation techniques: Whether I'm trying to go to sleep or I've woken up in the middle of the night, the cognitive shuffling method, a visualisation technique of random objects, helps empty my mind of racing thoughts. To practice it, think of a word and spell out as many objects as you can beginning with each letter.
• Optimize my bedroom for sleep: In order to stay asleep, I know I need to rid my bedroom of anything that can wake me up. That means making sure I'm sleeping on the best mattress for me, my bedroom is cool, dark, quiet and clutter free.
• Practice the 15 minute sleep rule: In the event that I do wake up at 3 a.m., the advice from experts is clear — get up and leave the room and do something relaxing. This prevents creating a negative association with your bed and bedroom.
• If I have to nap, I keep it short: Sometimes I'm so tired I can't help but nap. However, sleep experts recommend setting an alarm for 20 minutes to prevent your naps from ruining your sleep that evening.

9 products we've tried and loved for better sleep

When I'm going through a period of poor sleep, going to bed feels more like snuggling up in a pit of snakes. My heart thumps and I'm overwhelmed by a sense of 'not this again.' Experts refer to this phenomenon as nighttime anxiety and it occurs when a regular lack of sleep makes you dread going to bed.

My solution is normally either forcing myself to stay up until I'm exhausted, or going to bed hours earlier than normal to catch up on sleep. Both of these approaches are wrong, according to experts. So what does work? Consistent bedtimes.

Known as the one-hour bedtime rule, this method requires you to go to bed and waking up within the same one-hour window at least five times a week. Here experts explain how this enables your circadian rhythm and sleep pressure to regulate so that you can fall asleep faster and beat nighttime anxiety.

Key takeaways: At a glance

• Nighttime anxiety describes the stress many people with sleep difficulties feel around bedtime, as your poor sleep makes going to bed into a source of stress.
• The one-hour bedtime rule encourages people to go to sleep and wake up within the same one-hour window at least five times a week. This is also the '1' part of the '7:1 sleep rule'.
• Sticking to a regular bedtime means your sleep pressure and body clock are aligned, so that you have an easier time falling asleep quickly.
• Pick a bedtime that suits your schedule and gets you the amount of sleep you need.
• Anchoring your bedtime and your wake time helps you to fall asleep quicker and stay asleep, even when you're experiencing stress and anxiety.
• It's recommended that adults get seven to nine hours sleep a night, although age, health and genetics impact the amount of sleep each individual needs.

What is the 'one-hour bedtime rule'?

Research from 2026 analyzed data collected from 105,000 participants detailing 47 million nights of sleep and found that falling asleep within a one hour time frame and sleeping for at least seven hours, a minimum of five nights a week, could potentially extend your lifespan by two to four years.

This follows a 2024 study that suggests sleep regularity could be a better indicator of mortality risk than sleep duration. In other words, the time you went to bed might be more important than how many hours you slept.

So does that mean you have to be in bed at the exact same time every night? That might be the ideal but let's be honest, life doesn't work like that. The one-hour rule gives you a more achievable way to meet this bedtime goal.

Start by picking your ideal bedtime. This is when you aim to fall asleep each night of the week. You use this to determine your sleep window, which extends 30 minutes either side of the central point.

For example, if you choose a 10.30 p.m. ideal bedtime, your one-hour sleep window is from 10-11 p.m. If you choose a 9.30 p.m. bedtime, your one-hour sleep window is from 9-10 p.m.

Your bedtime should fall within this sleep window at least five nights a week.

How a consistent bedtime helps you fall asleep faster

So how can the one-hour bedtime rule help you fall asleep faster when your mind is racing? It's all about rhythm and consistency.

I've found my anxiety spikes around bedtime, as my mind is freed from mundane thoughts to focus on every little worry. This peaked a few weeks ago, when a health issue (now sorted) became my sole focus as soon as the lights went out.

My first response was an early night, in an attempt to catch up on missed sleep. When that didn't work, I stayed up until I was exhausted — but that just added to my stress.

Then, on the advice of experts, I went back to basics and stuck to the one-hour rule. Picking my perfect bedtime, I followed a relaxing wind-down routine and climbed into bed. At first, it seemed as though my anxiety wouldn't let me go.

However, by night three my bedtime and sleep window had aligned. Even though the anxiety was still there, it seemed distant — my sleep pressure and body clock overwhelmed it, allowing me to drift off faster.

1. It regulates your circadian rhythm

The 60-minute sleep rule puts the focus on establishing a routine, and that routine quite literally teaches your body when to sleep.

"Your body clock, governed by light exposure and consistent sleep timing, has a window of maximum sleepiness that is partly fixed by your chronotype and your recent sleep history," explains Sheree-Ann Michelle, Pharmacist and Functional Medicine Health Coach at The Wellnaissance.

Your circadian rhythms, or body clock, helps create this window of sleepiness through your hormones. When you follow a routine, your internal clock learns the best times to release melatonin (to make you sleepy) and cortisol (to wake you up.)

That means during your 60-minute time frame, your body is internally prepping itself for sleep, helping offset the cortisol spike cause by anxiety.

"Going to bed significantly outside that window, even in the earlier direction, can work against the natural melatonin curve and make sleep onset harder rather than easier," says Michelle.

2. That, in turn, helps you fall asleep faster

When you've been experiencing nighttime anxiety, sleepiness sometimes seems like a lifeline, so I try to chase the feeling by getting into bed as early as possible. However, this can often exacerbate the problem.

"Large shifts in sleep timing can make it harder to fall asleep and wake up at your desired times," explains Dr. Aric Prather, sleep expert at BetterSleep.

You know that heavy-eyed, yawning feeling you get when you're ready for bed? It's called sleep pressure and it's driven by a hormone known as adenosine.

Adenosine builds the longer you're awake during the day, which is why sleep pressure is higher in the night.

And sticking to a sleep window allows that sleep pressure to peak at the same time every evening. So when you climb into bed, you're ready to give way to the pressure, dropping off quickly after the lights go out.

"Keeping a consistent wake time and allowing sleep pressure to build properly is far more effective than chasing more hours by going to bed earlier," adds Dr. Michelle.

3. It also strengthens the link between your bed and sleep

When I was experiencing a bout of nighttime anxiety earlier in the year, I climbed into bed the same way I'd enter a freezing cold bath: slowly, unwillingly and with the sense I was making a big mistake.

This was because I saw going to bed as a cue to lie awake (this is also why habits like bed rotting are bad for you.)

"One of the most important factors in consistently healthy sleep is a strong association between bed and sleeping," says Dr. Jessica Weatherford, CBT specialist at Catalyst Psychology.

The one-hour bedtime rule reinforces this association between 'sleep' and 'bed' by ensuring the only time you're tucked under the covers is during your optimum sleep window, as dictated by your hormones and circadian rhythm.

"When I'm treating clients for insomnia," says Dr. Weatherford, "one of the changes we make immediately is to reduce the amount of time they spend in bed awake, trying to force sleep."

Further sleep tips

A consistent bedtime is one of the golden rules for good sleep and by training your body clock to go to bed at a certain time, you have a good baseline in place for whatever your sleep throws at you.

However, this isn't a one night fix. These additional good habits can help ease your nighttime anxiety as you adjust to your new bedtime routine.

• Cut out caffeine: Caffeine raises cortisol levels (the awake hormone), blocks adenosine (responsible for sleep pressure) and has a half-life of around five hours. Cutting out caffeine in the afternoon allows your body clock to establish a more sleep-friendly routine.
• Try sleep meditation: Calming sleep meditations both help your body relax and distract the mind, so you're less focused on your nighttime anxiety and more open to sleep.
• Write down your worries: High cortisol levels means your brain often fills the hours spent awake in bed with every anxious thought it can. The constructive worry method encourages writing down problems and solutions, to turn to when your brain digs up all your stress.
• Follow the '15 minute rule': If you've been lying awake for more than 15 minutes, get up, leave the room and engage in a relaxing activity as sleep pressure builds. This maintains the association between bed and sleep.

Our favorite products for fall asleep fast

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

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

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

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

At a glance: Key takeaways

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

How early nights caused my overnight wake-ups

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

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

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

Here are three ways it impacted my sleep...

I started waking up at 3 a.m.

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

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

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

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

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

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

I couldn't fall asleep

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

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

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

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

I struggled to sleep the next night

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

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

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

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

How to sleep better after a bad night's sleep

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

1. Move your bedtime slightly earlier

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

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

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

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

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

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

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

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

3. Make sure you're actually sleepy

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

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

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

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

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

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

Key takeaways: At a glance

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

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

1. Keeps a consistent bedtime

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

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

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

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

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

2. Follows the same wind-down routine

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

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

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

3. Uses aromatherapy

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

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

4. Silences most phone notifications

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

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

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

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

3 things an insomnia expert avoids at night for better sleep

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

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

1. Clock watching

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

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

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

2. Bedroom light

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

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

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

3. Scrolling

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

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

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

Our top 3 gadgets for better sleep

I write about sleep health for a living, yet I probably haven’t had a decent stint of quality sleep in over a decade. The fog of becoming a new parent has seamlessly melted into the perimenopause years. Now, nights punctuated by nighttime anxiety means I regularly clock just 5-6.5 hours of sleep a night.

That falls far short of the 7-9 hours of sleep recommended by experts, placing me firmly in the long term sleep deprivation category. As a sleep editor who interviews leading experts and doctors, the side effects of chronic sleep deprivation are familiar to me — and they’re genuinely frightening.

Cognitive decline, poor cardiovascular health and diabetes are just a few of the side effects I’m at an elevated risk of. And now, the latest research to land in my inbox; insufficient sleep could be fueling the rise of cancer cases in the under 50s. I can’t put it off any longer, it's time for me to prioritize getting the sleep I need. With the help of five experts I trust, here’s everything I’m doing to get more sleep, starting from tonight.

Key takeaways: At a glance

• Statistics show cancer cases in the under 50s have risen by 80% globally in the past three decades.
• After analyzing the health data of over 18 million US adults aged between 18-50 over a two year period, researchers from MD Anderson Cancer Center and Jefferson Health cite insufficient sleep as a potential cause.
• Establishing a consistent wake time helps anchor your circadian rhythm and one of the most impactful ways to improve sleep, say experts
• Starting a wind down routine 1 hour before bed helps prepare mind and body for sleep, yet many skip this step

5 things I’m doing to get more sleep, starting from tonight

For anyone, like me, who gets less sleep than they know they need, the association between insufficient sleep and an increased risk of developing certain types of cancer is alarming (scroll below for a closer look at the recent research that links the two).

“First, I want to say don't panic, but do pay attention,” says Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness. "The research is real and important, but the key thing to know is that your body can recover if you let it."

“The real problem is chronic sleep deprivation, not just a bad night here and there. The studies aren't saying ‘you're doomed if you've lost sleep,’ they're showing that ignoring sleep over time slowly adds up and affects your health. The good news is that most people still have plenty of time to make changes and improve their sleep,” says Dr. Meers, a board-certified sleep behavioral specialist.

With that in mind, here’s everything I’m doing to get the sleep my body needs in order to stay healthy, starting from tonight.

1. Setting and sticking to a consistent sleep schedule

From the five experts I spoke to, their top tip for getting consistently better sleep is to anchor your sleep and wake times.

"If there's one thing you can do tonight to improve your sleep, it's to choose a consistent wake-up time and stick to it, even after a rough night's sleep," says Dr. Meers.

"Most people focus on bedtime, but your wake-up time is what really sets your body's internal clock. Once that anchor is in place, falling asleep, staying asleep, and feeling rested tend to become much easier over time."

Dr. Weiss echoes this advice. "Starting tonight, establish a bedtime-wake-up routine to help your body unwind from the day, reduce stress, and switch into sleep mode," urges the sleep scientist.

This advice mirrors the findings we saw earlier this year from a groundbreaking study conducted by Vitality and The London School of Economics and Political Science (LSE).

Dubbed the 7:1 sleep rule, researchers outlined how regularly achieving seven hours of sleep while sticking to a one hour window in which to fall asleep could increase your life expectancy by up to four years.

2. Optimize your bedroom for sleep

If your sleep quality and quantity is suffering, pay attention to your sleep environment. Temperature, light, sound and clutter in your bedroom can all impact your ability to fall and stay asleep.

I recently moved house and my bedroom is still full of boxes. According to the experts, if I'm serious about improving my sleep, that needs to be addressed.

“The right sleeping environment is personal, so try different things and see what works for you," says Dr. Hana Patel, a UK-based NHS GP and sleep expert at Time4Sleep. "Having said that, it is generally easier to fall asleep when it’s quiet, dark and cool."

While blackout blinds or curtains are a great way to block out ambient light, a sleep mask is an easier fix you can use from tonight. Noise pollution can also impact your sleep, especially during the summer months when windows tend to be left open. A decent pair of ear plugs are a cheap solution.

Ultimately, you need a relaxing, welcoming sleep environment that you want to spend time in. "Your brain needs to associate that environment with safety and rest, not stimulation," says Dr. Meers.

Clutter and other reminders of unfinished tasks are a recipe for disrupted sleep (and I should know).

• Read more: I was struggling to fall asleep, yet waking up at 3 a.m. — until an expert made this simple change to my routine

3. Calm your nervous system before getting into bed

Nighttime anxiety makes it difficult for me to both fall and stay asleep. Often, I wake at 3 a.m. with a thumping heart that prevents me from drifting off again. In order to tame racing thoughts before getting into bed, Dr. Mike Gradisar, Head of Sleep Science at Sleep Cycle shares his advice.

"Spend 10 to 15 minutes before bed writing down your top worries and possible solutions. This prevents your mind from rehearsing problems once you are in bed," he says, noting that scheduling time for 'constructive worry' helps keep problem-solving out of the bedroom.

If you fall asleep only to then wake up in the middle of the night, Dr. Meers recommends getting out of bed. "If you can't sleep, get up," says the sleep doctor. "Lying in bed awake trains your brain to associate bed with wakefulness. That association is harder to break than most people realize."

4. Establish a wind down routine (and stick to it)

A wind down or nighttime routine can help prepare your brain and body for sleep. It doesn't matter what your nighttime routine looks like, provided that it follows a similar sequence of activities that you find relaxing.

One hour before bedtime, Dr. Weiss recommends clearing your mind, making a to do list, going on a light walk or doing some gentle yoga stretches. This is the point in the evening that you should dim the lights, reduce the volume, slow down your pace.

30 minutes before you want to be asleep, Dr. Weiss recommends taking a warm shower or a bath and finishing up any tasks. "Prepare your clothes, lunch bag etc. for the next day," she says.

Then, 15 minutes before you want to be asleep, try breathing exercises, reading a book or other relaxing activities, advises the sleep doctor.

"Dim the lights and listen to a calming podcast," recommends Dr. Gradisar. "The goal isn’t perfection but creating some space between your busy day and sleep."

5. Cut down on stimulants in the run up to bedtime

Getting less sleep than I need means I'm often reaching for caffeine to stay alert during the day. However, stimulants from tea, coffee and carbonated drinks can leave you feeling tired, wired and unable to sleep come bedtime.

To get consistently good sleep, it's time to break the negative stimulant cycle, say experts.

"Cut off caffeine by early afternoon; most people don't realize caffeine has a half-life of 5-7 hours, meaning your 3pm coffee is still half active at 8pm," says Dr. Meers.

In addition to the cut-off from caffeinated drinks, you should avoid alcohol and screens — anything that prevents your body from feeling tired should be eliminated in the run-up to bedtime, say experts.

"Light from screens, particularly phones and computers, can be particularly disruptive as it gives off a blue light which mimics daylight," says Dr. Patel. "Using screens late at night can also over-stimulate our brains, making us feel less sleepy."

The link between early-onset cancer and sleep deprivation

First, let’s look at the study that has spurred me into addressing my sleep issues head on. Statistics show the number of cancer cases in the under 50s has risen by 80% globally in the past three decades. Researchers from MD Anderson Cancer Center in Houston, Texas and Jefferson Health New Jersey have cited insufficient sleep as a potential catalyst.

During a recent presentation at the American Society of Clinical Oncology in Chicago, researchers outlined how, after analyzing the health data of over 18 million US adults aged between 18-50 over a two year period, they discovered that poor sleepers were at a heightened risk of developing early-onset bowel, breast, uterine or ovarian cancer.

According to the data, those with insomnia are as much as three times more likely to develop certain cancers within five years of an insomnia diagnosis.

“These findings suggest that sleep disruption may represent a clinically relevant, potentially modifiable risk factor in early-onset cancer risk stratification and warrants further investigation,” the researchers said.

Commenting on this research, Dr. Carleara Weiss, Sleep Science Advisor at Aeroflow Sleep, says the findings support earlier research demonstrating that persistent sleep deprivation disrupts the circadian rhythm, our body's internal clock that helps regulate functions such as sleep and wake cycles, hunger and body temperature.

"[This disruption] critically impacts our physiology by affecting cell division, hormone regulation, DNA repair, and cardiovascular and glymphatic function," says Dr. Weiss, who specializes in behavioral sleep medicine and circadian rhythms.

"In turn, these disruptions lead to cancer, dementia, and mortality. For example, women with insomnia are more likely to be diagnosed with breast cancer, even if they don’t have a family history of the disease."

Final verdict: The time to prioritize sleep is now, say experts

The above advice isn't a quick fix and requires consistency in order to achieve better sleep in the long run. "These simple steps require dedication and are not easy; however, if you stick to them, they will make a positive difference in your overall health," says Dr. Weiss.

And how much of a priority should we be making our sleep? "Sleep is considered a sixth vital sign", says Dr. Andrew Valenzuela, Medical Director of Sleep Cycle Center in Austin, Texas. "It impacts every organ system. Interestingly, every single cell in the human body has its own circadian rhythm.

"This means that sleep deprivation and poor sleep quality physically affects every single organ system at multiple levels, ranging from hunger to mood to heart health and longevity. Sleep is pivotal for overall wellness. The push for sleep quality is critical for all of us."

That means reframing how we view sleep. "For years, we've been told that getting by on little sleep means you're productive and tough, but that idea has caused a lot of harm," concludes Dr. Meers.

"The most successful people I see aren't the ones who push through on less sleep. They're the ones who learned that making sleep a priority is the best investment in everything else they care about. Sleep isn't a reward for a good day. It's what makes a good day possible."

In a world that celebrates morning people, I’m almost ashamed to admit that I'm a chronic night owl. While the rest of my household is asleep, I’m still skulking around in the darkness, tackling the tasks that I suddenly feel I have the time and energy for.

Provided that I’m getting enough quality rest, being a night owl isn’t necessarily a problem. However, the rhythm and demands of my daily life mean I have to get up with the early birds; my children have school and my job has a prompt start time. When you’re someone who favors the natural rhythm of going to bed late and waking up late, life becomes a daily battle with the snooze button and flagging morning energy levels.

While I know I’ll never change my hardwired sleep-wake cycle (I’ll go over why in more detail below), I have found a way to ‘hack’ being an early riser. And Dr. Joshua Roland, a board-certified sleep medicine physician and medical director at Dreem Health, explains why it works.

Key takeaways: At a glance

• Your sleep chronotype dictates the natural rhythm of your sleep schedule, influencing when you're likely to feel tired and alert
• My chronotype indicates that I'm a night owl, someone who naturally has more energy later at night than in the morning
• You can't change your chronotype, but you can alter your sleep schedule in order to wake up earlier through lifestyle tweaks
• Sleep experts maintain that a consistent sleep schedule is an effective way to stave off sleep inertia (morning grogginess)
• Waking up at the same time every day helps strengthen your circadian rhythm, helping you to fall asleep faster and wake with energy
• Waking at 6 a.m. every day (even on the weekends) helps me wake with more energy and less brain fog

What is a chronotype and what does it have to do with the time I feel tired?

Before we go into how I’m finally waking up earlier and with more energy, let’s touch on why some people find early mornings hard.

You’ve likely heard of the term 'night owl' and 'morning lark'. These are two examples of chronotypes; the classification of the natural timing of your circadian rhythms (your body's internal 24 hour clock).

Your chronotype is why you're hardwired to feel tired earlier or later in the evening, and why some wake up raring to go while others get an energy burst at night.

This framework was first developed by Dr. Michael Breus, a double board-certified clinical psychologist and sleep specialist. In his book, The Power of When, Dr. Breus identified four different chronotypes:

• Lions: Early risers who are most productive in the morning but start to flag in the evening.
• Bears: People who thrive on a traditional 9-to-5 schedule and align their days with the sun.
• Wolves: True night owls who feel most energized in the evening and struggle with early mornings.
• Dolphins: Light or irregular sleepers who find it difficult to stick to a regular schedule.

Going on the above framework, my biological predisposition most resembles a wolf; I'm naturally alert later at night but sleep right through my snooze button every morning.

Your chronotype is something you're born with, so while I'd like to become a lion overnight, I know I can't. However, there are steps I can take to adjust my body clock so I wake with more energy (and get the kids to school on time).

The 'hack' that's helping me wake up early and with more energy

I'm hardwired to go to bed later and wake later. However, with young children and a job to hold down, there's no way I can spend all morning catching up on sleep. And going to bed late and waking early is a one-way ticket to sleep deprivation.

Instead, I need to adjust my sleep and wake time earlier to ensure that, when my alarm goes off at 6 a.m., I've clocked up enough rest to feel energized and able to tackle the day.

However, it's not as simple as just moving my bedtime earlier, as due to my chronotype I'd just lie awake until my usual sleep time hit. In order to feel tired earlier and wake with something resembling energy, I need to be consistent with my new timings. That means setting my alarm for 6 a.m. every morning — yes, even on the weekends.

"Waking up early with consistent energy is less about willpower and more about supporting the body’s natural rhythms," explains Dr. Rowland. "One of the most important factors is consistency. Try to keep your bed and wake time stable, even on weekends, since your body’s internal clock responds best to routine."

So rather than one routine for the weekday and another for the weekend, my consistent sleep schedule is helping me wake early and feel refreshed. Having stuck to this routine for a couple of weeks, waking up early is getting much easier (there are even occasions when I get up before my alarm).

3 crucial things I'm doing to support my new morning routine

Waking up every day at 6 a.m. only works because I'm going to bed earlier. In order to feel tired earlier and to ensure that I'm getting the sleep I need, here's three more things I'm doing to support my new routine:

1. Eating evening meals earlier to adjust my sleep schedule

Your circadian rhythm is your body's internal clock, controlling when you feel tired and when you feel alert. It also dictates the time of day you're most likely to feel hungry. In order to shift my sleep schedule earlier, I've shifted my mealtimes earlier, too.

Instead of going to bed at midnight (or later), my adjusted sleep schedule is 10 p.m. — 6 a.m, seven days a week. So, shifting my evening meal to 7 p.m. gives me two-three hours of time to digest my food before attempting sleep.

2. Starting my wind-down routine earlier

As a natural night owl, fighting the urge to stay up late has been the biggest barrier to becoming a morning person. But while my heart thinks 11 p.m. is the perfect time to start cleaning the baseboards, my head knows I should be in bed so I can wake the following morning feeling refreshed.

So, instead of 'one more episode' or 'just a quick tidy up', at 9 p.m. I begin my wind down routine. That means I turn my screens off — whether it's my phone, work laptop or TV — lower the lights and start getting ready for bed.

Following roughly the same sequence of tasks, be it taking off your make-up, folding laundry, or reading a book for twenty minutes, helps signal to the brain and body that sleep is coming. In time, this nighttime routine consistency helps you fall asleep faster.

3. Using morning sunlight to beat sleep inertia

Harnessing the power of natural sunlight can immediately boost your morning energy levels and anchor your wake-time. That's why spring and summer are the ideal seasons to fix a broken sleep schedule, thanks to the abundance of natural morning light.

"To improve morning energy, get bright light exposure soon after waking, ideally natural sunlight, which helps reinforce your circadian rhythm and promote alertness," explains Dr. Roland.

Morning sunlight helps kickstart two specific get-up-and-go hormones; cortisol and serotonin. So, opening up the curtains first thing or having your morning cup of coffee outside helps stave off grogginess (also known as sleep inertia.) And it means I feel ready to take on the day, even if wolf inside me thinks I should still be in bed.

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'reeve 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.

I've tried plenty of sleep crazes during my three-year tenure as a sleep writer, but two trends stand out to me: using a best-selling Japanese floor mattress and sleeping on a mattress topper on the floor. But despite enjoying these simple sleep set ups, I've never tried putting my actual mattress on the floor.

Putting your mattress on the floor has become a TikTok trend in recent years, drawing inspiration from Japanese floor mattresses and Boho styling to create a minimalistic yet supportive sleep space. I decided to use a recent stay at my family home to test this viral sleep hack.

It wasn't just about trying a TikTok fad — my childhood room has a bed frame that's way too high, so this seemed like a perfect solution that might benefit my sleep. After five nights sleeping on a spring mattress on the floor, here's how my sleep fared, plus my advice for getting floor beds right.

The 5 things I discovered when putting my mattress on the floor for 5 nights

1. When you're in bed, you forget you're on the floor

While those who have never tried sleeping on the floor before (or have unsettling flashbacks to lying in a cold, damp sleeping bag during a horrendous camping trip) may think putting a floor mattress sounds awful, a mattress is still a mattress. Just because its on the floor, doesn't mean it loses all the comfortable cushioning you need to help you drift off.

Having previously slept well on a Japanese floor mattress and a bed topper on the floor — both much thinner than my eight-inch mattress — I had no trepidations. And my instinct was right. From the first night, I had no trouble falling or staying asleep, and I woke up feeling completely refreshed.

2. It's incredibly supportive in all sleep positions

Your floor — especially hard floors like wood or tile — provides a firm base for your bed. This means your mattress is well supported, creating an even and unyielding sleep surface.

A firm surface is particularly important if you're a back or stomach sleeper (I switch between back and side sleeping), as it encourages healthy spine alignment to prevent lower back pain.

When I slept on the floor, I felt well-supported when lying on my back yet I didn't feel any pressure build up when side sleeping. (However, some side sleepers might need to opt for a thicker mattress for more cushioning at the shoulders and hips.)

3. It draws from a Japanese sleep tradition

The notion of putting a mattress on the floor to improve sleep isn't just some new-fangled TikTok sleep fad. In fact, the traditional Japanese floor mattress (known as a shikibuton) is is an integral part of Japan's rich history and culture.

As mentioned above, I tried a Japanese floor mattress and loved it, and putting a mattress on the floor reminded me of the futon. This time-honored sleep tradition is also backed by experts, with Neurosurgery and Spine Consultants arguing that a "Japanese style sleeping futon can be a great way to experiment with back pain reduction".

If you don't have a Japanese floor mattress, you could also try putting one of the best mattress toppers on the floor (a sleep method I've tried and loved) as long as it's at least two inches thick.

4. It's good Feng Shui

If I sleep on a bed frame that's too high, the spacial disorientation triggers a vigilant response similar to the first-night effect. Basically, the unfamiliar height keeps me alert and causes me to experience insomnia.

By contrast, sleeping close to the floor helps me feel more grounded and (as silly as it sounds) safer. It creates a cozy, minimalistic space so I can fall asleep fast.

And this grounding effect is promoted by ancient philosophical system Feng Shui (just make sure you don't have a mirror facing your floor bed.)

5. You get used to it quickly

While there was a little strangeness at first to tucking myself in at ground level, I found I adapted to my new, lower sleeping space quickly. Once I turned off the lights and settled in, I hardly knew I was on the floor at all.

By the second night, hitting the hay (or hitting the floor) seems second nature. I wondered why I'd always bothered with the bed frame.

My advice for anyone who wants to put their mattress on the floor

1. Clean the spot you want to put your mattress on

One of the drawbacks of putting your mattress on the floor is that dirt and dust can accumulate easily, creating an unhygienic sleep space prone to allergens.

So, it's important to vacuum and clean the floor where you plan to place your mattress, including surroundings (such as baseboards). Keep the space clear of obstructions as well, so you don't bump into things in when moving around during sleep.

And if you've recently mopped, allow everything to dry completely before placing your bed. Never put your mattress on a damp or wet floor, as moisture can cause mold or mildew.

2. Consider a Japanese floor mattress or thick bed topper instead

Putting your standard mattress on the floor can become a trip hazard (they take up a lot of space) and you do risk voiding the mattress's warranty.

However, floor mattresses can be a compact sleep solution for those with limited space, particularly if you switch to a memory foam mattress topper or Japanese floor bed.

Foam mattress toppers in a twin or twin XL size are easy to tuck away during the day, while many Japanese floor mattresses, such as the best-selling MAXYOYO Japanese Floor Mattress at Amazon, can be rolled up or folded into a complementary storage bag.

3. Use a tatami mat if you have a carpet

Sleeping on hard flooring, such as wood or tile, can help boost air circulation for a cooler night's rest. However, putting your mattress on carpet often has the opposite effect; it traps heat for stuffy sleep.

If you only have carpet, you can counteract any heat buildup by using a tatami mat, like this option from $95.99 on Amazon. A tatami mat is a type of straw mat that usually accompanies a Japanese Floor Mattress, providing a solid base to absorb any moisture and add support.

While you wait for your tatami mat to arrive, you can use cardboard as a short-term solution.

From night one, I knew I was going to love the Bear Elite Hybrid. Not only does this luxury hybrid mattress actually keep me cool while I sleep, it eases any pressure points along my body too. The Bear Elite Hybrid is down to an all-time low price right now at $1,370.40 (was $2,427) for a queen with the code TOMS40, plus you get two pillows, a mattress protector, and a Celliant cooling cover upgrade thrown in for free.

After coming top in our temperature regulation mattress tests, the Bear Elite Hybrid is one of the top-rated options in our best mattress of the year guide. I recommend it to all hot sleepers, whether you're dealing with hot flashes or hot sweats.

Despite mattress price hikes across the market thanks to tariffs and general rising costs, Bear has remarkably pushed against the grain with such an incredible Memorial Day mattress deal. Here's a closer look at the deal below, and for further options we’re tracking the best value Memorial Day mattress sales of 2026 LIVE.

The cooling mattress that helps me ace my sleep scores

I've spent seven months sleeping on the Bear Elite Hybrid mattress, which is marketed towards people with an active lifestyle. As a marathon runner, I'm an ideal candidate to review the Bear Elite Hybrid Mattress.

What exactly makes it so great for active people? Well, the Celliant cover is infused with synthetic fibres that capture body heat through the night and convert it into infrared energy that supposedly improves physical recovery through the night.

While it's difficult to quantify exactly how much the Celliant tech is helping my muscles repair, what I can say is I've spent many a peaceful night on the Bear Elite, clocking sleep scores in the high 80s most nights and waking up refreshed and ready for a run most mornings.

Excelling in our thermal Sleep Lab tests, the Bear Elite Hybrid comes out on top in our best cooling mattress guide. Essentially, the mattress absorbs body heat quickly (pulling it away from your body) and showed the fastest cooling rate among our top five rated beds, shedding 1.82°F per minute. It's safe to say hot sleepers are in good hands at Bear.

Want something cheaper?

As great value as it is, the Bear still falls in the premium mattress price tier. If you want a cheap bed that will keep you cool, it's worth considering the Siena Signature mattress, which sleeps surprisingly cool for a memory foam bed that costs just $294 for a queen in current sales.

So you’ve found a mattress you want to buy, but you’ve never tried it. So, how will you know you like it? With a growing number of mattress manufacturers shifting their stores to online-only, it’s more common than ever to buy your new bed and have it delivered to your door before you’ve even felt it.

And that’s no bad thing. In fact, 54% of people now buy mattresses online rather than in-store, and the majority of the best mattresses we’ve tested this year are only available online.

Plus, there are some great perks to buying a mattress online that you’d miss out on if you opt to shop in person. Before you shopthis month's mattress sales, we'll dive deeper into the benefits of buying a mattress online vs in-store and the non-negotiables you should look out for.

Memorial day mattress sales: Quick links

• Saatva Classic — save up to $400
  Reduced to $1,779 (from $2,179) for a queen at Saatva
• Zinus 12" Memory Foam — save up to $49
  Reduced to $190 (from $239.99) for a queen at Amazon
• Bear Elite Hybrid — save up to $1,142
  Reduced to $1370. 40 (from $2,284) for a queen at Bear
• Linenspa 7" Hybrid — save up to $36
  Reduced to $204 (from $239.99) for a queen at Linenspa
• Helix Midnight Luxe — save up to $789
  Reduced to $1,751 (from $2,399) for a queen at Helix
• DreamCloud Classic Hybrid — save up to $1,584
  Reduced to $649 (from $1,892) for a queen at DreamCloud
• Tempur-Cloud + Ease Power Base — save up to $1,759
  Reduced to $1,998 (from $2,998) for a queen at Tempur-Pedic
• Plank Firm — save up to $499
  Reduced to $932 (was $1,332) for a queen at Plank

Easy, quick and simple: tips for buying a mattress online compared to in store

Make the most of generous sleep trials

While most people will sit on a mattress for a few minutes in a shop to test how comfortable it is, it’s rarely enough to truly gauge how the bed will support your body and your sleeping position.

Even if you follow the recommended advice and lie on a mattress for 20 minutes before committing, a full night’s sleep might feel completely different. This is because materials are designed to soften around, contour and support your body.

However, when buying a mattress online, you’ll be offered a sleep trial. This means you can sleep on a mattress for at least 30 days and still be entitled to a full refund if you find it’s not quite right for you.

So, you’ll never have to commit to spending thousands on a mattress that doesn’t suit your sleep style. These sleep trials vary from brand to brand, but with an average of 100 nights promised, you'll know whether the bed is the right fit.

Enjoy lower prices and better sales

Without the costs that come with brick-and-mortar stores like rent, employees and general running fees, exclusively online brands are able to offer incredibly competitive pricing.

We’ve tested some of the best cheap mattresses of the year and have been wowed by beds that cost under $500 for a queen.

In 2019, mattresses-in-a-box were responsible for 12% of the whole mattress industry, and since then, this number has only grown. These mattresses are vacuum-packed and rolled to fit in a box, making shipping easy, cheap and practical — again, pushing overall prices down online.

Lower running costs for businesses mean regular, monthly mattress sales. But there are some specific times of the year that are better to shop than others.

In general, Black Friday usually sees the best discounts, but if you’re shopping now, it’s worth waiting for the Memorial Day mattress sales in May. Here, we’re likely to see some of the lowest prices brands offer throughout the year.

Check for simple (and often free) returns and warranty

Because most brands offer a free sleep trial, they also make returns nice and easy. Rather than trying to squeeze your mattress in a car and dragging it to a shop, most mattress companies will organize hassle-free collections for you.

Some companies, like DreamCloud and Helix, offer these returns free of charge, but other brands will often charge a small cost — so be sure to check this before you buy.

A long warranty has become a common perk across online mattress brands, with some of the best hybrid mattress brands like Saatva offering a ‘lifetime’ warranty. The average warranty covers the mattress’s lifespan, which can be anywhere from 10-25 years, depending on the type of mattress it is.

The best organic mattresses, for example, often come with a 25 year+ warranty, because of the durable, natural materials used like latex.

Non-negotiables for buying a mattress online

If you’re feeling better about shopping for your mattress online, I’m glad. But make sure you look out for these non-negotiables. If a brand doesn’t offer them, it’s a red flag and could indicate that the actual quality of the mattress won’t be as high as it needs to in order to last 10+ years:

• A sleep trial lasting at least 30 days, but ideally 90-365 days: While a month should realistically be enough for you to decide whether you like your bed, a 90-365 day sleep trial is ideal. This way, you’ll be able to see how it performs over multiple months.
• A warranty of at least 10 years: A 10-year warranty sounds a lot, but a good mattress is built to last. Check what’s covered in the warranty, too, and always read what voids it.
• Good reviews: Read reviews from websites that really test mattresses. To create our mattress reviews, we have a rigorous testing methodology and sleep on each bed for at least three weeks to get a real understanding about how it performs.
• Easy returns: If a company makes returning a mattress an impossible task or too expensive, then there is no point in having a sleep trial in the first place. Look for easy, free returns or returns that only have a small cost.

Larke Nature's Blend Duvet: Review in brief

Can sustainability and comfort go hand in hand? Larke has proved it's possible with their Nature's Blend duvet, crafted using breathable eucalyptus tree fibres and pure cotton.

The duvet, which is OEKO-TEX and FSC certified, is made to feel luxuriously comfortable no matter the season. It has a lightweight build with pretty seashell-inspired stitching and holds its shape well, even if you're someone prone to tossing and turning during the night.

Thanks to the natural materials, it's also naturally hypoallergenic and temperature-regulating — features that could earn it a spot in our best duvets guide. You can choose from three tog ratings (4.5, 10.5 and 13.5) and four sizes (single, double, king and super king) to suit your bed dimensions and comfort preferences.

While in our tester's experience, it delivered on the promise of luxury comfort and breathability, very hot sleepers should look for duvets with more actively cooling elements, which can prevent night sweats and help you stay cool.

That's the summary of our findings. Scroll down to know about the Larke Nature's Blend duvet in detail:

Larke Nature's Blend Duvet: Price and deals

Compared to most options in our best duvets guide, the Larke Nature's Blend is more expensive; this premium duvet starts at £120 RRP. Here's the current price list:

Single: £120 to £155
Double: £140 to £205
King: £160 to £230
Super King: £200 to £265

The prices for each size vary according to the tog rating you opt for. You can choose from three options: 4.5, 10.5 or 13.5 tog, with the price increasing the higher the tog rating.

For reference, the all-season Nectar Duvet is 10.5 tog and starts from £49 for a single size (read the full Nectar Duvet review to know more details).

However, the Nature's Blend duvet comes with benefits like a 30-night trial period, five-year warranty covering manufacturing faults (stitching, filling and outer fabric issues except those due to normal wear and tear) and free delivery in the UK, which is excellent for bedding.

The brand also promises a full refund if you're not satisfied by the end of your 30-day trial period.

Larke Nature's Blend Duvet: Design and materials

The Larke Nature's Blend duvet is OEKO-TEX and FSC-certified (the former meaning it's free from harmful substances, and the latter indicating raw materials sourced from responsibly managed forests) and features a lightweight Tencel-Lyocell (which is eucalyptus tree fibre) filling. The outer shell, meanwhile, is made from 280 thread count, 100% pure cotton.

According to the brand, the moisture-wicking tree fibres provide temperature regulation, while the top cover adds a layer of soft-to-touch, breathable comfort. However, it's worth noting that the Larke is not going to feel like your typical fluffy down duvet.

For those who struggle with allergies, Larke also highlights that the duvet is naturally hypoallergenic and "free from dust mites and skin-irritating synthetics."

The Larke duvet comes in a lovely creamy white colour with seashell-inspired stitching, which ensure an even distribution of the fill at all times. The stitch design and the piped edges add to the overall premium look of the duvet.

Larke Nature's Blend Duvet: Performance

I tested a king-size Larke Nature's Blend duvet with a 10.5 tog rating, which, according to the brand, can be used all year round.

Let's take a closer look at how it performed during the month-long testing period:

Setup

The Larke Nature's Blend duvet arrived in a cardboard box, rolled and packed in a reusable, adjustable cloth bag. It does not require any expansion time, and there was no off-gassing smell once it was out of the bag.

I did, however, notice that it's flatter and less fluffy compared to the microfiber duvet I was using before.

Our score: 5 out of 5

Temperature regulation

I tested the 10.5 tog Larke Nature's Blend duvet during British springtime when temperatures fluctuated considerably over 24 hour periods; anywhere between 5℃ and 20℃ (41F and 68F).

It's useful to note that I'm someone who tends to sleep cold and goes to bed with cold feet (unless it's peak summer). I wore a pair of socks and breathable pyjamas during the testing period. I also used a top sheet, which helped me gauge the softness of the duvet's outer shell to some degree, while still creating a barrier in between.

The Larke duvet, however, surprised me with its temperature regulation. While I slept all night snugly, I never woke up due to stuffiness or discomfort, even when the temperature soared.

The initial doubts I had about its flatter build also disappeared when I realised how comfy it is, regardless of the weather.

That said, if you are a hot sleeper, Larke does not advertise this duvet as actively cooling, so it would be better to opt for a lower tog rating or consider cooling bedding.

Our score: 5 out of 5

Care and maintenance

Maintaining the Larke duvet seems like an easy task. The brand recommends washing it at 40℃ (104 F) using a gentle detergent and tumble-drying on a low heat setting or air-drying, laying it flat.

If air drying, I'll also suggest using a dehumidifier, which can speed up the process.

Trying to redistribute the fill evenly after washing a duvet can be a nightmare, but Larke underlines that no shaking is needed — thanks to the stitches made to hold its shape.

Our score: 5 out of 5

Should you buy the Larke Nature's Blend Duvet?

The Larke Nature's Blend duvet is designed to be hypoallergenic, breathable, lightweight and most importantly, durable.

We felt, after testing it, that it largely kept its promise. It looks beautiful draped on the bed, feels comfy and is easy to handle and maintain (no running to the dry cleaners).

The downside, in our opinion, is the price. If you're someone who values quality sleep and are able to stretch your bedding budget, the Larke Nature's Duvet is a great purchase that justifies the higher spend.

Plus, there is a safety net: if you're not satisfied after the 30-day trial period, you get a full refund.

Buy the Larke Nature's Duvet if...

✅You want a naturally breathable duvet: The highlight of the duvet is that it does not include any "nasties". The eucalyptus tree fibre filling and pure cotton outer cover make a breathable duvet for all sleepers.

✅You want more options: The Larke duvet comes in 4 different sizes and three tog ratings to suit your bed size and preferences.

✅You want an easy-to-care-for duvet: You can machine wash the duvet at 40℃, and it's tumble-dry friendly. Plus, there'll be no shape shifting or bunching up, thanks to the sturdy stitching.

✅You want added benefits: The Larke duvet also comes with a 30-night trial, five-year warranty and free shipping.

Don't buy the Larke Nature's Duvet if...

❌You want a cheap duvet: Starting at £120 for a single size, the Larke duvet is a premium purchase.

❌You like a fluffy duvet: Unlike down or down-alternative variants, the Larke Nature's Blend is not your typical fluffy duvet. It is a bit on the flatter side, although this is no compromise on the comfort.

The mattress market has changed drastically over the past decade, with innovations specifically within the mattress-in-a-box and smart bed sector challenging what we thought we could ever expect from our beds. A mattress that can stop your snoring, anyone?

That means that if you haven’t bought a mattress within the past eight or so years, the landscape could seem a little confusing.

But we — a team of mattress reviewers who have tested 120+ mattresses across every category to bring you our guide to the best mattress you can buy online — are on hand to help cut through the noise and the marketing jargon.

If you’re mattress shopping this month's mattress sales, these are the four main types of beds you can buy and who they might be best for.

• Saatva: save up to $400 on luxury mattresses
• Bear: 40% off our favorite cooling mattress with code TOMS40
• Helix Sleep: 27% off mattresses for all sleep styles with code TOMS27
• DreamCloud Mattress: Up to 60% off luxury hybrids
• Nectar Mattress: Up to 50% off + up to 66% off bundles
• Brooklyn Bedding: 30% off sitewide
• Tempur-Pedic: 30% off closeout luxury mattresses
• Siena: Budget mattresses from just $99

Memory foam: The ‘body-hugging’ mattress

A memory foam mattress is a mattress made entirely of viscoelastic polyurethane, more commonly known as memory foam.

Once warmed by body heat, the best memory foam mattresses offer soothing body contouring support and excellent pressure relief by molding to the shape of your body as you sleep.

This sink-in support of all-foam beds gives them their ‘hug’ sleep feel, which makes them an excellent option for those who sleep on their sides and require extra pressure relief across the hips and shoulders.

That makes them a popular choice among those with joint pain, too. After testing it, we found that the Nectar Premier Memory Foam mattress offers a keen blend of body cradling comfort and support, with the lighter-weight side sleeping member of our testing panel finding it most comfortable.

Another excellent example of an all-foam bed offering the typical ‘hug’ you can expect from some memory foam mattresses is the Zinus Green Tea mattress, a bed that our tester likened to a Tempur-Pedic mattress, thanks to its cushioned feel.

Pros:

• Excellent pressure relief
• Absorbs motion very well, which is ideal for couples
• Best for side sleepers and those with joint pain

Cons:

• Cheaper foams can sleep warm. However, modern foams often use gel or charcoal infusions as well as open cell-foam structures to combat the traditional heat trap issues.

Hybrid: The best of all mattress worlds

The best hybrid mattresses are a sophisticated mix of pocketed coils and layers of memory foam, resulting in a blend of a responsive sleep feel and plenty of body cradling comfort.

This blend of comfort and support makes them best for practically every type of sleeper, but especially those who like to change sleep positions easily during the night, as well as those who favor a luxury hotel aesthetic.

While traditional innerspring mattresses rely on interconnected coils (which give them that bouncy, trampoline-like sleep feel), many modern-day hybrid mattresses use individually pocketed coils. That allows them to provide body contouring support, reinforced support around the perimeter and superior motion isolation.

Although it is technically a luxury innerspring hybrid, the Saatva Classic mattress is the best example of what a hybrid mattress can offer, with its dual-coil support system for support and durability, soothing foam layers for pressure relief and outstanding performance across all key metrics, including temperature regulation.

While we’d say it’s worth every cent, the Saatva is a little pricey (around $1,800 for a queen, depending on Saatva mattress sales), but the DreamCloud Classic mattress is an excellent cheaper alternative. You won’t get the customizable firmness or height options you’d get with the Saatva, but you will get a great mid-range option that will suit most sleepers.

Pros:

• Combines the support of sturdy innerspring and the soothing pressure relief of a memory foam mattress
• Best for all sleepers, especially combination sleepers

Cons:

• Due to their more complex construction, hybrid mattresses tend to be more expensive than memory foam mattresses
• The inclusion of coils can make them more responsive (bouncy) than memory foam
• Also heavier than all-foam mattresses

Latex: The greener mattress

Natural latex mattresses are made from the sap of rubber trees, while other latex mattresses are crafted from synthetic latex. Both types are antimicrobial and hypoallergenic, which means that they repel dust mites, mold and bacteria.

Latex mattresses offer a relatively firm and responsive sleep feel (no memory foam ‘hug’ here), making them best suited to combination sleepers who like to shift positions without feeling trapped.

As our lead tester noted in her Nolah Natural 11 mattress review, the Nolah does this beautifully, offering excellent ease of movement. Like the best organic mattresses on the market, latex mattresses boast naturally cooling properties, which make them a safe option for hot sleepers, as well as eco-conscious shoppers.

A mattress of this calibre doesn’t have to cost a fortune, as evidenced in our Avocado Green mattress review. As a mid-range organic bed, our tester was impressed by its blend of temperature regulation, sturdy support and PETA approval.

Pros:

• Incredibly durable — can last 15+ years if well looked after
• Naturally cooling
• Naturally antimicrobial and hypoallergenic
• Best for eco conscious shoppers and hot sleepers

Cons:

• Expect a distinct bouncy feel that doesn't contour like memory foam
• More expensive than other bed types, but last longer too

Innerspring: The traditional mattress

Traditional innerspring mattresses employ the classic design of a network of interconnected metal coils, which is usually topped with a thin layer of fiber or foam. This structure gives them a trampoline effect, which — as its moniker indicates — results in a bouncy sleep feel.

This open structure makes them light, breathable and easy to move around on. Their simple construction means they’re often pretty cheap. As such, they’re best for back and stomach sleepers who prefer to sleep on top of their mattress as opposed to sinking into it.

However, they aren’t very durable, and a spring protruding through a thin layer of foam is a sure-fire sign that it’s ready to be replaced. If you’ve ever wondered why no one really bounces on their bed anymore, it’s because innerspring mattresses are being phased out in favor of the hybrid mattress.

Pros:

• Very breathable
• Easy to move around on
• Cheap
• Best for back or stomach sleepers who prefer a firm sleep feel and maximum airflow

Cons:

• They offer the poorest motion isolation out of the four mattress types
• Issues with durability

What’s changed since you last shopped?

While the mattress-in-a-box market started out as something of an oddity, the pandemic accelerated the shift to buying mattresses primarily online. Now, hundreds of thousands of the best mattresses in a box are compressed, rolled and packaged up for delivery on our doorstep every year.

This new method of mattress shopping comes with its unique set of pros, cons and challenges. On the plus side, mattress-in-a-box manufacturers save on brick-and-mortar stores, and this saving trickles down to the consumer. That means you can buy mattresses more cheaply.

The cons include often being unable to try your mattress in store before you buy, although longer sleep trials mean you can often return or change it if it’s not quite right. Buying a mattress-in-a-box online can also take approximately 24-48 hours to fully inflate, as well as ‘off gassing’ after being opened, which is the release of VOCs into the air.

Of course, you can still buy mattresses in store and not all mattresses bought online are compressed before shipping. Saatva still prefers to deliver their mattresses traditionally flat before setting them up in your room of choice.

There are also Saatva viewing rooms dotted around the country, in case you would prefer to try before you buy. Compared to eight years ago, memory foam, hybrid and latex mattresses are the most common types of mattresses bought today.

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 downside of having your whole job revolving around testing pillows, bedding and sleep health products is that you're hyper-aware of your sleep needs and rarely impressed by what the market offers.

Which is why I went into testing one of the most popular side-sleeper pillows with low expectations. The main highlight of the Eli and Elm Side Sleeper pillow is its curved shape, similar to big names such as the Tempur-Neck Pillow and the Nest Bedding Easy Breather Pillow that feature in our best pillows guide.

Available in two variants, latex and shredded memory foam, the Eli and Elm Side Sleeper Pillow is designed to eliminate neck pain and keep your spine aligned. Here's what you need to know about it, and my thoughts after a week of testing...

Today's best pillow sales

• Save up to $60 on pillow pairs at Saatva
• Save 25% on pillows at Helix with email sign-ups
• Save up to $129 on pillow bundles at Tempur-Pedic

How much does the Eli and Elm Side Sleeper Pillow cost?

• The Eli and Elm Side Sleeper Pillow costs from $139.99
• It comes with a 45-day money back guarantee
• It also coms with a 5-year warranty and free shipping

The Side Sleeper Pillow is one of Eli and Elm's top sellers, and is currently priced at $139.99 for a queen and $145.99 for a king, irrespective of the fill you choose (latex noodle or shredded memory foam).

For reference, this is a premium price point when compared with pillows such as the queen size Coop Original Adjustable Pillow ($89) and the standard size Purple GridCloud ($149).

The good news is that you can often find it on sale with up to 20% off, including bundle offers. Right now, you get 15% off a single Side Sleeper Pillow, which drops the MSRP from $134.99 to $114.99 as part of Eli and Elm's Spring bedding sales. Buy a pair, and you can take advantage of the brand's Buy One Get One 50% off discount.

While the benefits aren't as impressive as our top pick overall for all sleepers, the Coop Original Adjustable, the brand offers a 45-day return policy, a 5-year warranty and free shipping.

Unboxing my Eli and Elm Side Sleeper Pillow

• No expansion time, arrived ready to sleep
• No off-gassing scent
• Fully adjustable fill

The Eli and Elm Side Sleeper pillow arrived at full size, ready to sleep on. Many top-rated pillows are vacuum-packed and require at least a few hours to a full night to expand. But with the Eli and Elm, there was no expansion time required.

The fully adjustable fill can be customized to create your ideal pillow feel and loft. So, like the other memory foam adjustable pillows I've reviewed, the Eli and Elm Side Sleeper also needs to be fluffed up to suit your sleeping style before you sleep on it.

I also didn't notice any off-gassing. This refers to the strong chemical smell that can be released when unpackaging memory foam products. While it's not dangerous or toxic, it can irritate the airways. As your airways are in direct contact with a pillow, it's a massive perk that the Eli and Elm Side Sleeper pillow doesn't produce this smell.

What it's like to sleep on

Night 1: Soothing neck comfort

I tried the Eli and Elm Side Sleeper pillow in its shredded memory foam and polyester version. Unlike the Tempur-Pedic Tempur-Neck pillow, known for its firmer feel, this ergonomic-shaped pillow has a soft to medium-firm feel.

As a combination sleeper who alternates between back and side sleeping during the night, I was unsure about the support it would give my neck and shoulders. For my first night, I decided to use it without any fill adjustments as it already seemed rather flat, and a low-loft is best for back sleepers.

To my surprise, the cutout design exactly filled the gap between my head and the mattress, easing my neck and shoulder muscles and reducing strain — a feature often found in the best side sleeper pillows we've tested so far.

The shredded memory foam and polyester fiber fill held my head in a comfortable position, contouring to my form without letting me sink too far into the pillow.

In the morning, I found myself rolled over to the side, clutching the slightly elongated edge, which made it easier to rest my arm as well (a constant annoyance for side sleepers).

I was also impressed to see it had maintained its shape, support and feel throughout the night without the need for shifting or adjustments.

Night 2-7: Perfect for my combi sleep style

Even though it features a dedicated U-shaped design for side sleepers, I think the Eli and Elm model could easily become a strong contender for our best pillows for back sleepers guide. The reason? Because the cutout design contoured my shoulders when back sleeping, which meant my neck and shoulders instantly relaxed and avoided strain.

The consistent support during the night without flattening, sagging or uneven shifting meant there was no risk of neck or shoulder pain.

The soft, removable top cover made from a blend of cotton, spandex and polyester remained at a neutral temperature throughout the initial testing period. But it is important to note that I'm not prone to overheating at night. So far, it's difficult to tell whether it would keep a particularly hot sleeper, whether experiencing night sweats or hot flashes, cool enough. Although the cotton is naturally breathable and moisture-wicking, which will help regulate temperatures.

If I were to nitpick, my main criticism would be the size of the pillow. It seems a lot wider than most of the pillows I've previously tried. While this did provide a lot space to move around on, I found the pillow took up too much space on the bed. It was also heavier than a down or microfiber pillow, meaning it could feel a little cumbersome if you wanted to move it during the night.

Is the Eli and Elm Side Sleeper Pillow worth it?

After a week of testing, my first impression is that the Eli and Elm Side Sleeper memory foam pillow is a solid choice for back and side sleeping.

Due to its fully-adjustable build, I'd recommend it to everyone, including side, back and stomach sleepers. Although those who sleep on their front will want to remove a lot more fill to achieve a lower loft to suit the position better.

The ergonomic curved shape, gentle contouring of the memory foam and the consistent support make it ideal for sleepers who are looking for soft comfort over the firmer support pillows like the Tempur-Neck provide.

While I need more time to fully assess the benefits, based on my early experience, I largely agree with the rave reviews for the Eli and Elm pillow. But watch this space, because I'll be following up with my full review soon.

A mattress is quite the investment, but your purchase can really pay off if the mattress you choose is built to last. However, as beds come in a variety of designs and prices, it can be tricky to figure out how long a mattress should last.

That's why we've created this comprehensive guide to mattress lifespans, exploring how long you can expect your mattress to last based on its type and price tier. In this breakdown, you'll find the life expectancies of the best mattresses and most popular designs – including memory foam, hybrids, and the classic innerspring – and how their price tags can influence their durability.

Using this guide, you'll not only be able to tell how long your current mattress has left but also how long a prospective mattress will last when you're browsing this month's mattress sales. Here's a look at how long every type of mattress should last, plus the key feature that guarantees long-lasting quality.

• Saatva: save up to $400 on luxury mattresses
• Bear: 40% off our favorite cooling mattress with code TOMS40
• Helix Sleep: 27% off mattresses for all sleep styles with code TOMS27
• DreamCloud Mattress: Up to 60% off luxury hybrids
• Nectar Mattress: up to 50% off + up to 66% off bundles
• Brooklyn Bedding: 30% off sitewide
• Tempur-Pedic: 30% off closeout luxury mattresses
• Siena: Budget mattresses from just $99

Key takeaways: at a glance

How long a mattress lasts by type

1. Innerspring

Let's begin with the humble innerspring, a classic spring mattress that we're all familiar with and likely grew up sleeping on. An innerspring mattress is made up of a supportive coil base and an outer comfort layer of padding, a simple design that makes the beds inexpensive, bouncy, and supportive.

However, an innerspring is the mattress type with the shortest lifespan. Its materials, particularly its springs and relatively thin comfort layer, can wear out easily. Worn-out springs can diminish support through sagging and cause that annoying mattress creak. Meanwhile, a thin padded layer can make the feel of the coils more noticeable.

The quick-to-deteriorate materials reduce life expectancy of an innerspring mattress to five to eight years.

2. Memory foam

Memory foam was invented by NASA in the 1960's, but memory foam beds didn't become popular until the 21st century. Thanks to its body-cradling pressure relief, memory foam is found in most mattresses, with the best memory foam mattresses usurping classic innerspring as the best cheap mattress.

While an all-foam bed lacks easily-worn-out springs, memory foam can slowly lose its elasticity (the ability to spring back after pressing down on it) and start to sag after repeated use. However, you should aim to upgrade your all-foam bed every 10 years, and you may even have to replace your memory foam mattress after eight years if it came with a budget price tag.

Overall, a memory foam mattresses should be replaced every eight to 10 years, with most memory foam beds lasting for a decade before deterioration.

3. Hybrid

While memory foam mattresses offer body-molding comfort, innerspring beds offer support, breathability, and a responsive bounce. That's why, over the past decade, we've seen the emergence of hybrid mattresses: a bed that combines foam and spring layers.

Because they offer "the best of both worlds", hybrid mattresses tend to cost more than their innerspring and all-foam counterparts. However, that doesn't mean they last forever – in fact, you can expect even the best hybrid mattresses (luxury ones included) to last no more than 10 years – as their springs can lose tension, just like the ones found in your classic innerspring.

The lifespan of your hybrid depends heavily on the quality of the springs or coils it uses, but most will last around seven to 10 years.

4. Latex

While the 10-year rule applies to most mattress types, latex mattresses are outliers. Latex is found in the best organic mattresses on the market, which tend to be luxury buys as latex is more expensive than standard foams. However it has a lot of natural benefits: it's cooling, supportive, hypoallergenic, sustainable and (most importantly) durable.

The premium, long-lasting quality of latex means organic mattresses tend to last around 15 years on average. However, if the latex mattress is made entirely of latex foam and no springs, it can last up to 20 years (yep, it's that durable).

How long a mattress lasts by price

1. Budget

Budget mattresses are any beds that are sold under $400 for a queen. We're seeing more and more high-quality budget mattresses, but you can't expect the same durability as offered by premium or even mid-range designs.

For instance, a budget memory foam mattress may not hit the 10-year mark if its foam layers aren't as dense as higher-priced models. They also lack the level of temperature regulation found in mid-range and luxury memory foam beds, leading to heat and moisture build-up over time.

Budget hybrid mattresses are also more likely to fall at the lower end of the 7-10 year life expectancy range, as their coils and springs are less likely to withstand a decade's worth of concentrated body weight.

2. Mid-range

The best mattresses under $1000 for a queen are often worth buying, with some of the most popular and reputable mattress brands offering good-quality mid-range beds.

As for durability, mid-range mattresses can differ from model to model, so it's best to check the materials. For instance, we found that the hybrid-designed DreamCloud Classic Mattress outperformed its mid-range price tag and offered luxury-level quality, mostly due to its coils being individually-wrapped in fabric to prevent coils from rubbing against each other.

Of course, if you spot any red flags that tell you to replace your mattress, then you should immediately do so. Otherwise, if you have a mid-range bed, it's best to follow the 10-year replacement rule.

3. Luxury

The best luxury mattresses cost over $1,000 for a queen, and they justify the price by using premium, long-lasting materials. For example, we voted the Saatva Classic Mattress to be the best bed in the world, and that's due in part to its durability.

Despite being a hybrid mattress, its coils are more resistant to wear and tear as they're made from industrial-strength 13-gauge tempered steel for "maximum durability" meaning it can most likely last a decade's worth of repeated use.

Plus, the majority of latex mattresses are luxury, so if you're put off by the high prices of an organic mattresses, you should know that they pay for themselves with their natural durability.

Most luxury mattresses should last at least 10 years, with some organic mattresses lasting up to 20 years.

The one sign that your mattress is built to last

Most mattresses today come with mattress warranties, which guarantee that a bed will be replaced, refunded, or repaired if there's a manufacturing issue. Not only do warranties cover a wide range of problems (from loose seams to broken coils), they also provide a pretty good indicator of how long a mattress will last.

For example, a standard warranty lasts 10 years, and this length is found in both luxury and budget mattresses. However, many reputable and premium brands, such as DreamCloud and Saatva, offer lifetime warranties. While a mattress of any quality is unlikely to last a lifetime, a long warranty (anything over 20 years) is clear sign that a mattress is built to last.

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

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

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

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

Key takeaways: At a glance

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

My average sleep time and sleep scores

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

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

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

Is 6 hours of sleep enough?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The benefits of sleeping for 7+ hours a night

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

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

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

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

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

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

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

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

3 sleep scores just as important as duration

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

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

1. The quality of my sleep

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

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

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

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

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

2. Number of nighttime awakenings

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

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

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

3. Consistent bedtime

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

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

Bottom line

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

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

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

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

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

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

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

Tech that helping me get enough sleep

We're all guilty of utilizing our under-the-bed storage for old, unused or forgotten items, but this (in theory) harmless habit could cost you precious hours of sleep.

"Under the bed is a prime site for dust to accumulate. Skin cells, fibres from bedding and pet dander also gravitate to the floor and waft under the bed," says Dr. Deborah Lee, medical writer at Dr Fox Online Pharmacy.

With the addition of items kept in storage, the space under the bed becomes an ideal breeding ground for pests and rodents. To help make your spring cleaning easier, we spoke to pest-removal specialists to understand the main culprits that lure in pesky mites and bugs under the bed. Read on to find out more:

Key takeaways: At a glance

• Prime site for dust: It's easy for dust, debris and pests to accumulate under the bed.
• Allergic reactions: The breeding of pests and dust mites under the bed can cause respiratory issues, skin problems, and disrupted sleep quality.
• Biggest mistake: Out of the 7 common things stored under the bed, cardboard is the worst when it comes to pests.
• Musty, humid conditions: Most materials like clothes, paper, shoes and leather provide the right environment for pests to hide and thrive.
• Selective storage: Treat under-the-bed storage as a premium space and not a dumping ground.
• Regular cleaning: Vacuuming the space, storing items in sealed containers and reducing clutter are non-negotiable practices.

7 things to never store under your bed

"House dust mites are tiny insects that feed on shed skin cells. They live happily in warm, humid conditions such as carpets, mattresses, bedding and other soft furnishings," explains Dr. Lee.

It’s not so much the mite itself but its droppings that cause allergic reactions in humans, like allergic rhinitis, eczema and asthma. Symptoms caused by these allergies can make it harder to fall asleep, cause 3am wake-ups and reduce sleep quality.

While you can refer to our step-by-step guide on deep cleaning mattresses to keep a check on your bed, here are seven other things we tend to store under it that can attract pests:

1. Clothes

According to James Rhoades, who runs the London-based ThermoPest Bed Bug Treatment company, stored clothing, spare duvets, cushions, and anything made from wool, cotton, silk, or cashmere can be very problematic.

"Natural fibers serve as a primary food source for carpet moths, which can destroy expensive clothing and textiles over time without clear signs," he says.

It's also tricky to spot dust on clothes and fabric, but a quick shake can tell you if it's there. The nooks and folds of the material are perfect for dust mites to settle in and breed.

As such, under the bed might not be the best storage spot for clothes and fabric.

2. Cardboard

The space under the bed might seem like the perfect place to keep your cardboard boxes out of sight, but according to experts, this is perhaps the number one mistake to make.

"Honestly, it's hard to find anything worse than cardboard boxes for storing under your bed. Cardboard provides rodents and insects with both a nest and material to chew. It is a kind of universal material that most pests can make use of," says Nicole Carpenter, president at Black Pest Prevention in North Carolina.

Cardboard's corrugated structure offers many narrow spaces that resemble the tight gaps bed bugs like. Similarly, paper absorbs moisture, creating a cozy, humid environment for bugs and dust mites to thrive in.

3. Shoes

Research at Arizona University found that an average of 421,000 units of bacteria attach to the soles of our shoes. While one review of studies pointed out that some of the microorganisms that are transferred to the soles of shoes are drug-resistant infectious agents.

Anyone who owns a pair of shoes is probably aware of the odor they can produce, which is generally a mix of our sweat, dead skin cells and the bacteria that thrive on it all.

Kicking them under your bed is like giving an invitation to pests, bugs and rodents to find shelter in your shoes and breed.

4. Wooden items

"Old furniture, photo frames, and wooden toys provide natural hiding places for bed bugs, who prefer to conceal themselves in joints and crevices," says Rhoades.

Older wooden items, especially second-hand ones, pose a significant risk. These might contain termites, which feed on cellulose, the main component of wood.

A good way to check this is to look for holes in your wooden furniture or items, but often this is a tricky task.

5. Food and wrappers

Snacking in bed while catching up on your favorite show feels like the ultimate in self-care, but it's also got the potential to create a festival for pests, bed bugs and rodents under the bed.

"Any food attracts pests, but bags with sugar, cereal, flour, and pet food are exactly what ants, rats, mice, and roaches love," says Carpenter.

"While ants and roaches prefer sugary foods and things rich in protein, rodents are not picky at all and will eat almost anything," she adds.

It's not just the actual food; the wrappers you leave behind contain crumbs, which are basically enough for pests and cockroaches.

6. Leather items

"Leather holds onto animal scent long after it's made, drawing in insects and rodents," says Rhoades.

Carpenter also points out that used leather items pose another risk: An old leather bag or jacket can hold sweat, body oils, skin flakes, hair, and mold.

"This is exactly what carpet beetles, clothes moths, silverfish, and roaches feed on," she says.

What's more, natural leather goods can dry out and crack in the dusty environment under the bed, which can completely ruin them over time.

7. Pet beds and toys

Pet beds and toys are just a paradise for small pests as they tend to collect organic material like pet hair, dander, skin flakes, saliva, and food crumbs.

"In other words, they are a big buffet that never runs out of food for pests like dust mites, carpet beetles, fleas, and even roaches, " she says.

Even if you wash pet beds and toys at high heat and use a dryer after that, they can accumulate dust and dirt again very quickly, attracting all sorts of pests, including silverfish and cockroaches.

On a similar note, experts recommend to sharing your bed itself with your furry friends.

What are the early signs that items stored under the bed are attracting pests?

Worried that some of the items under your bed have already quietly lured in pests, or even rodents? These are some of the things you should check for to make sure.

"Unusual sounds, gnaw marks, and droppings are most common early signs of pests like mice and rats," says Carpenter.

With tiny pests like dust mites, carpet beetles, and fleas, you might notice holes in fabric, shed skins, and sometimes allergy symptoms when you’re near your bed, or skin irritation.

"Roaches stay quiet, and you usually know about them by noticing droppings, shed skins, or when you turn the lights on in the bedroom and find them running to the corners," she adds.

"For pests like bed bugs and fleas, early signs also include being bitten, finding blood spots on sheets, and having bites on your skin," Rhoades explains.

7 ways to safely utilize under-bed storage

While experts recommend avoiding storing anything under your bed, we understand that in houses where there's limited space, it's unlikely you'll be able to avoid it completely.

Here are a few expert tips to store things safely, without ruining your sleep quality.

• Store only seasonal essentials in sealed containers and avoid anything that collects dust, such as loose fabrics, paper bags or open baskets.
• Never mix under-bed items with other things in your house as a precautionary measure to prevent pests from spreading.
• Clean these items regularly to prevent dust buildup.
• Wash what you can (checking the care tag is key for fabrics and bedding) and use a dryer at high heat.
• Don't forget to vacuum the area thoroughly every two weeks, including the underside of the mattress.
• Allergy sufferers are recommended to use a vacuum with a HEPA filter, which filters out 99.9% of tiny particles, including house dust mites and pollen.
• Fresh air is one of the simplest ways to refresh a bedroom. Regular ventilation helps reduce stale air, moisture and airborne dust, creating a cleaner-feeling environment that’s far more conducive to rest.

There's nothing like warm weather to motivate you to clean the seldom-touched areas of your home. Hopefully that includes your mattress, as dead skin cells, body oils, sweat, bacteria and even mites will have built up over the past months without a deep clean.

But before you start spring cleaning your bed, remember that improper care risks voiding your mattress warranty. Sleep brands typically have guidelines on how to care for and clean your bed but not following proper care instructions can leave your pricey mattress unprotected by a warranty.

'Abnormal' cleaning methods to avoid include harsh chemicals that damage the mattress and excessive moisture that causes mold and mildew growth.

What's more, these improper techniques can impact the comfort of your bed. But if you notice your mattress has started to sag way before the end of its lifespan, you might be unable to claim a replacement if there's evidence your cleaning has gone against the warranty. Here's what to avoid and the safe methods that leave your mattress sparkling clean and your warranty intact.

3 spring cleaning mattress tasks that could void your warranty

1. Using a steam cleaner

Using a steam cleaner on your mattress might seem like a quick cleaning solution, but you run the risk of voiding your warranty if you do.

"A steam cleaner set too hot will leave excess moisture, which is how you get mold and mildew growing inside the mattress where you can't see it," Taylor Riley, expert at Stay Clean Solutions, told us.

This is particularly important for memory foam mattresses, as heat and moisture can damage the structure of internal foams, cause them to break down (cue a sagging mattress), and lead to mold, which will typically void the warranty. So if you have one of the best memory foam mattresses, avoid steam cleaning altogether.

However, many warranties from popular brands, such as Tempur-Pedic and Purple, cover hybrid mattresses as well as memory foam options and state mold, mildew or damage from liquid will void the warranty. So practice caution when steam cleaning a hybrid, as well.

While hybrid innerspring mattresses feature significant support springs, they also feature comfort layers, often made of foam. Steam cleaning runs the risk of pushing moisture into these layers, sometimes resulting in mold.

In the UK, mattress brand Otty’s warranty is voided if mold from ‘abnormal care’ including liquid spillage is present, while Simba Sleep’s warranty bans “attempt[s] to clean the mattress with improper cleaning products or techniques.” Indeed, its cleaning advice does not include steam cleaning.

Using a powerful steam cleaner can also cause damage the glues that bond mattress layers together, known as delamination. As a result, the layers may shift, reducing the support and integrity of your bed.

2. Cleaning with bleach and other harsh chemicals

It may be tempting to use the strongest chemicals, such as bleach, to thoroughly clean your mattress.

But be warned, bleach can cause discoloration and damage the fibers of the mattress. Harsh chemicals in general are typically discouraged in mattress brands’ cleaning guidelines.

That’s because, as UK bed retailer Dreams explains, "Bleach, ammonia-based cleaners, strong solvents, and harsh detergents chemically react with polyurethane foam, causing discolouration and structural breakdown."

Why does this matter for your warranty? Well, most mattress warranties are voided if the mattress is stained or damaged (including the warranty provided by Saatva.)

Always check the care instructions and cleaning advice for your mattress, and consider safe alternatives to harsh chemicals (which we'll get into below).

3. Removing the mattress cover

You might think that because you can see a zipper on your mattress, it means the cover can be removed and popped in the washing machine.

While this is true in some cases — the Simba Hybrid, for example has a machine washable zip-off cover — removing the cover often voids the warranty. So it's essential to check the terms before unzipping.

And there are some good reasons why you shouldn't unzip and take off the cover of certain mattresses.

“If a mattress has a zippered cover, that doesn’t necessarily mean you should ever remove it,” Claire Davies, Tom’s Guide Sleep Editor and Certified Sleep Coach says. “In fact, if you remove the cover on a mattress that contains fiberglass you will expose your bedroom and clothing (and potentially your wider home) to fiberglass."

Indeed, Zinus' warranty, specifically states that removal of the mattress cover voids its 10-year warranty, and says that "removal of the cover will expose the protective fire barrier and may cause exposure to glass fiber."

Even fiberglass-free DreamCloud mattresses state in the US warranty that removing the cover for any reason voids the warranty. Check your specific warranty, but as a rule of thumb, don't remove that cover.

Safe cleaning methods that won’t void your mattress warranty

While you should always consult your mattress warranty and the care instructions before cleaning, the below methods are generally safe.

1. The baking soda method

You might be surprised to learn that baking soda (also known as bicarbonate of soda) is ideal for mattress cleaning. It's natural, non-toxic, and removes bad odors.

It's also absorbent, helping lift stains, all of which makes it an ideal method to freshen up your bed and one that's generally safe to use on all types of mattresses. As such, it's unlikely to void your mattress warranty.

To use, vacuum your mattress thoroughly, sprinkle the baking soda over the full surface (you can pre-mix it with a little essential oil if you want to add some fragrance), and gently work the mixture into any stained areas with a cloth or brush (but be careful not to be abrasive).

Then leave for 30-90 minutes before vacuuming it up thoroughly.

You can find our more detailed guide to cleaning a mattress with baking soda here, including how to tackle specific stains like sweat, blood and urine using baking soda-based mixtures.

2. Spot cleaning and vacuuming

Another generally safe method for mattress cleaning (and one that's unlikely to lead to a voided warranty) is to spot clean stains, as this tackles the problem without oversaturating the mattress with liquid.

Our comprehensive guide to cleaning a mattress includes how to spot clean stains safely plus the safe solutions to use on each type of bed (and advice on vacuuming and pest removal.)

For example, we recommend a solution of water and mild detergent in a spray bottle for memory foam beds, and for organic mattresses, a cup of water, a teaspoon of mild laundry detergent and half a cup of white vinegar, together in a spray bottle.

Irrespective of mattress type, it's key to remember that when you're spot cleaning, never saturate the mattress with liquid and always blot the area gently to lift the stain.

Even if you don't have stains to remove, we recommend vacuuming your mattress (unless it's a wool mattress), using the upholstery attachment, at least monthly to avoid build up of nasties like dead skin cells, dust and any grime that has accumulated. Vacuuming is also a weekly cleaning task that can reduce the risk of bed bugs in your mattress.

All that said, it's essential to check the cleaning instructions for your specific mattress before you embark on spot cleaning.

How to protect your mattress from stains, spills and germs

As the old adage goes, "prevention is better than cure." And when it comes to your mattress, it's far better to avoid stains, spills and germs than to have to remove them. Plus, as we've covered above, vigorous or careless cleaning can void your mattress warranty.

That's where the trusty mattress protector comes in. Doing exactly what it says on the tin, a mattress protector is a layer of material that sits between the mattress and your bedding, guarding your bed against accidental spillages, stains, dust mites and even bed bugs in some cases.

Our guide to the best mattress protectors includes options that are fully waterproof, cooling, guard against bed bugs and to suit all budgets — and our team of sleep experts tested them so you can read about what they actually feel like on the bed.

If you've just invested in a mattress, we recommend getting a protector sharpish, as some sleep trials (a period of time where you can test a mattress and return it if it's not right for you) require you to use one. So if it's been 30 days and you know this mattress isn't right for you, the lack of protector might mean you're stuck with it — or you'll be browsing the mattress sales for a replacement.

Bed bug infestations often start small but spread fast. If you don't act quickly your entire mattress will be under siege in a week, according to pest experts, with a full-blown infestation in your home taking place around a month or two later.

There are ways to avoid this fate, however, and a simple cleaning schedule can keep your home bed bug free. More specifically, targeting three key items in your weekly bedroom clean can help you spot early signs of bed bugs to head off an infestation before it has time to take root.

What are those items? Your bedding, your mattress, and the space underneath your bed. Here's why and the exact steps to take each week...

3 bedroom items to clean weekly to help you spot early signs of bed bugs

1. Your bedding

You know the enticing aroma that wafts from a bakery? That's what your sheets smell like to bed bugs — rich with the scent of their favorite food.

Regularly washing your sheets busts odors and removes embedded sweat and moisture. A hot wash at 140°F (60°C) also helps kill bed bugs, which are heat adverse and not a fan of water.

The weekly wash is an excellent opportunity to check for bed bug warning signs, such as rusty marks, gray or black stains, and a musty odor.

And a heads-up: avoid red or black bedding as these colors are a bed bug favorite.

2. Your mattress

You might be creating the perfect conditions for bed bugs if you aren't regularly cleaning your mattress.

And it's not as time consuming as it sounds. Once you've stripped the bedding, use a simple cleaning solution of 3% hydrogen peroxide and water to treat any stains. Give the mattress a once over for any signs of bed bugs and then leave it uncovered to air dry.

Once dry, use a vacuum to clean the surface. A handheld mattress vacuum is best for getting into the seams and quilting (a bed bugs preferred hiding place) but a vacuum with an upholstery attachment will work. Finish by dressing the bed in fresh sheets.

This is all you need to do for a weekly clean but every couple of months, make sure to complete a mattress deep clean.

Need a new mattress after all? Take a look at the options in our best mattress guide for our latest top-rated picks.

3. The space under your bed

You might not check under the bed for monsters anymore but you should give this hidey-hole a weekly clean if you want to stop bed bugs.

Storing things under your bed creates plenty of dark, quiet comfortable places for bed bugs to call home and as these items tend to be 'out of sight, out of mind', they're also a breeding ground for dust mites.

If space is at a premium, you might not be able to avoid keeping things under your mattress. However, using plastic storage boxes can reduce clutter, cut down pest hiding spots and aid cleaning.

Once a week simply pull out the boxes and wipe them down with a damp cloth, then vacuum the cleared space (including the baseboards.) And if you aren't storing anything under the bed, a quick vacuum will do.

More bed bug fighting tips

We always say that it's easier to prevent a bed bug outbreak than it is to eradicate a full-blow infestation. These are some more simple tips to keep your home bed bug free:

• Use a mattress encasement: This acts as a protective barrier on your bed.
• Clean the bed frame regularly: Either wipe with a damp cloth or, if you have a fabric bed frame, vacuum with the upholstery attachment.
• Wash decorative bedding items: Your throw cushions and blankets aren't immune to bed bugs, so make sure to clean and vacuum on a regular basis.
• Spray a lavender solution: Bed bugs aren't keen on the smell of lavender while humans find it sleep-inducing, so this is a win-win.
• Take precautions when traveling: Bed bugs are often picked up when traveling so put your luggage in the bath and check the mattress for pests before settling into your hotel.
• Stock up on bed bug essentials: Diatomaceous earth can kill the early stages of a bed bug infestation while bed bug traps keep you on top of an outbreak.

Bed bug cleaning essentials

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

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

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

Key findings: At a glance

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

About the obstructive sleep apnea and muscle health study

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

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

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

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

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

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

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

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

The results indicated that:

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

How obstructive sleep apnea affects muscle health

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

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

But what causes this muscle loss?

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

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

Oxygen deprivation

Without adequate oxygen, muscles do not function.

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

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

Sleep deprivation

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

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

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

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

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

Sleep apnea and bone health

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

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

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

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

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

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

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

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

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

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

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

How to mange sleep apnea and improve muscle health

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

1. Seek a diagnosis and treatment

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

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

2. Get regular exercise

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

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

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

3. Eat a nutritious diet

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

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

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

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

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

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

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

Key take-aways: At a glance

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

How stress causes 3 a.m. wake-ups

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

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

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

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

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

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

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

What is ‘cognitive shuffling’?

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

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

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

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

How to try ‘cognitive shuffling’

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

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

For example:

Mall, manatee, mug, map…

Ant, apple, attic…

Top, tail, tick…

Trainers, tickle, table…

Rain, rabbit, ruby…

Eggs, elephant, ears…

Sausage, socks, seat…

Switch, store, scissors…

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

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

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

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

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

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

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

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

More tips to fall asleep quickly again at 3 am

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

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

Think the color of your bedding is a simple style choice? Think again, as research shows bed bugs are drawn to certain shades over others and your black bedding might be turning your mattress into a bed bug paradise.

A study from the Journal of Medical Entomology found that out of a choice of colors, bed bugs prefer red, black and purple. On the other hand, they have a tendency to turn their nose up at yellow and green.

We're exploring how to dress your best mattress so it's perfect for your sleep and style needs without attracting the eye of bed bugs. Tip number one: ditch the goth bedding.

Key takeaways: At a glance

• A study published in the Journal of Medical Entomology found that male bed bugs are drawn to dark red and black sheets, while female bed bugs like lilac.
• These darker colors might remind them of safe hiding spaces, or simply look like other bed bugs.
• Bed bugs are less attracted to yellow and green sheets because they are very bright. To a bed bug, yellow signals 'exposure'.
• Choosing yellow, green, white, beige or cream bedding so that you can spot the signs of bed bugs easier, such as their faeces (they look like ink dots).

What do bed bugs look for in a mattress?

Bed bugs are drawn to any mattress that's home to their food source. In other words, any bed that's currently occupied by or has recently been used by a human.

However, there are certain features that make a bed even more enticing to these pests, and the color of your bed sheets can be an unexpected temptation.

A study published in the Journal of Medical Entomology found that male bed bugs tend to flock towards the colors red and black, while female bed bugs find shades of purple (violet and lilac, to be specific) appealing.

On the other hand, yellow and green were less appealing to bed bugs. So keep that in mind when choosing how to dress your bed.

The wrong color bedding isn't the only thing you might be doing to turn your mattress into the perfect conditions for bed bugs:

• You have red or black bedding: Green, yellow or pale colored bedding is better for keeping bed bugs away and spotting signs of pests.
• You don't wash your sheets: Bed bugs aren't attracted to dirt but they do like the embedded odors of a warm body that linger on unwashed bedding.
• You store things under your bed: Clever decluttering hack or bed bug hiding space?
• You leave clutter around the mattress: It might be a few dropped socks to your but to a bed bug, it's another place to hide.

How to dress your bed to repel bugs

If you're looking to turn away bed bugs, take these factors into consideration when choosing new bed sheets:

Use a mattress encasement

Encasements wrap around the entirety of your mattress to provide protection against stains, moisture and dust. They’re also helpful at keeping creepy crawlies away, acting as a barrier against pests such as bed bugs and dust mites.

We recommend anyone with a mattress uses a mattress protector, as it helps extend the life of your bed. A mattress encasement is an extra layer of protection to help in the fight against bed bugs.

Opt for light colored sheets

The study showed that bed bugs were most attracted to red and black sheets and turned their noses up at green and yellow bedding.

However, if spring shades aren't your vibe, opting for lighter colored sheets of any shade will be beneficial in preventing bed bugs, because it's simply much easier to spot the early stages of an infestation on a set of pale sheets.

Bed bugs and their eggs are small and dark, blending right in to your black bedding. And common signs of bed bugs — such as black and rusty marks — also disappear on dark bedding while standing out on pale sheets.

Choose easy to clean bedding

One of the best ways to avoid bed bugs is by regularly washing your bedding at a high temperature. We recommend 140°F (60°C) for 90 minutes, followed by a spin in the dryer set to hot (or a few hours in direct sunshine), roughly once a week.

However, some sheets can’t handle this level of upkeep. You should always read the care instructions before washing but when you’re shopping for a new set of bed sheets, the best options for pest control can withstand some rough handling.

Why your dark sheets are bed bug central

It's hard to get into the mind of a bed bug (and, frankly, few of us want to) so it's tricky to guess what they see in your dark sheets. However. there's a few theories as to why your red or black bedding is a bed bug lure...

• Dark sheets remind them of safety: Bed bugs aren’t afraid of the dark — in fact, it's their safe space. Some theories suggest dark colored sheets remind bed bugs of their hidey-holes.
• They look like other bugs: Have you ever seen a cluster of bed bugs on a mattress? It’s basically a dark blob. So for a bed bug looking for its friends, your dark sheets seem like bed bug Coachella.
• It’s harder so spot bed bugs on dark sheets: Bed bugs are a brownish-red and their feces leave black spots. As a result, it’s harder to uncover the early stages of an infestation if you’re searching for signs on dark bedding.

Bed bug busting essentials

Sleep apnea, a condition characterized by abnormal breathing patterns, reportedly affects 936 million people worldwide. If you have sleep apnea and you're taking a trip soon, it's understandable to feel a little anxious about how you'll manage your symptoms (and CPAP machine) while travelling.

The good news? It's definitely possible to manage your symptoms, get the sleep you need, and enjoy your holiday if you take prep the right way prior to travelling.

To help you, we reached out to a variety of sleep apnea experts and CPAP specialists for their advice on everything you need to know about how to manage sleep apnea when traveling. Let's get started...

• Read more: Sleep apnea weakens muscles and bone health, new study says — doctors explain why and how to manage it

Should you pack your CPAP machine?

Continuous Positive Airway Pressure (CPAP) machines are the best known and most commonly prescribed sleep apnea treatment.

These masks, worn over the nose and/or mouth, help deliver a constant stream of pressurized air to prevent breathing interruptions and ensure you sleep well.

"It’s important that sleep apnea patients continue treatment during travel because even just skipping one night of treatment can cause the symptoms to return, like excessive daytime fatigue, snoring, morning headaches, or difficulty concentrating," says Dr Martin Hopp, PhD, M.D., medical director at Daybreak.

If left untreated throughout the trip, the nighttime breathing interruptions, combined with the added travel stress on the body, can leave you feeling significantly more exhausted, keeping you from enjoying your holiday.

"Patients are also adding cardiovascular strain with decreased oxygen levels during these nights off the CPAP," warns Dr Carleara Weiss, PhD, MSH, RN, Sleep Science advisor at Aeroflow Sleep.

Sleep apnea travel checklist

According to Joshua Piper, a sleep clinician at ResMed UK, forgetting to take certain important parts for their CPAP treatment is one of the most common mistakes sleep apnea patients make while travelling.

"Too many times I've had someone from Australia, the UAE, or the Americas come into the clinic asking for the tiniest part to their set-up." He says. "Always check your accessories and parts before you go."

Here's an expert-approved sleep apnea travel checklist to ensure you prep and pack everything you might need:

1. CPAP machine and replacement supplies

First things first, your CPAP device takes centre stage. Keep it stored safely in its travel bag along with the mask, tubing and power cords.

"At airport security, Transport Security Administration (TSA) mandates that CPAP machines are removed from their case during x-ray screening, so it’s helpful to have it easily accessible and protected," says Dr Hopp.

It's also handy to carry a spare mask cushion, travel-sized cleaning wipes in case there's no access to clean water, and extra filters.

2. Power supplies

Remember to take an extension cord in case the power outlet in your holiday home or hotel is far away from your bed. A universal power adapter is handy for international travel.

"Carrying a battery pack or DC converter/inverter might be helpful if you're camping or taking long flights, as you may not have a reliable power source while traveling," says Dr Weiss.

3. FAA compliance and CPAP prescription letters

The Federal Aviation Authority in the US (FAA ) and the Civil Aviation Authority in the UK (CAA) declare CPAP machines as medical equipment.

However, it is recommended to carry all the necessary documentation.

"I would advise keeping the FAA travel compliance letter from your provider saved on your phone or printed," recommends sleep clinician Piper.

"While most airlines and airports are aware of the regulations, it's best practice to ensure you have good legal documentation," he adds.

Additionally, it's also advisable to take the doctor's prescription for CPAP and your health insurance details, including your policy number.

How to safely pack a CPAP machine for travel

"In the US, thanks to the Air Carrier Access Act, CPAP devices are allowed in the cabin as medical equipment and do not count towards the baggage allowance carry-on limit," states Dr Weiss.

Bringing it as carry-on also prevents damage and loss and protects against extreme low or high temperatures in the cargo hold.

If you're planning to use it in-flight, it's a good idea to check with the respective airline well in advance. "At least two weeks before you fly, ask the airline for permission to use your device on the flight (if you intend to do so). Not all airlines will allow for this, particularly on short-haul," Piper explains.

Carrying your FAA compliance letter is a key step.

"The FAA compliance letter confirms that the CPAP is a respiratory assistive device cleared by the FDA, and that it does not contain any parts or materials known to cause or interfere with commercial aircraft safety," explains Dr Weiss.

When it comes to packing, ensure the humidifier is completely dry before storing it to prevent mold.

Many travellers also bring a clear plastic bag for airport security as an added layer of protection when the device needs to be removed for screening.

Dr Weiss adds: "Don't forget, you'll need to pick up distilled water on your way to your destination once you leave the airport."

Top 5 do's and don'ts for managing sleep apnea while traveling

Before you set off on your travels, here's a gentle reminder that, in addition to continuing CPAP treatment, managing your sleep apnea symptoms on holiday depends on a few other things too.

"Travel should be no different from home," says Alex Dimitriu, MD, double-board certified in Psychiatry and Sleep Medicine and founder of Menlo Park Psychiatry and Sleep Medicine.

"My patients do best when they sleep in a similar position as at home, with the CPAP on the same side.

"You can also use an extra pillow placed vertically at the headboard of your bed to hold the CPAP hose up and away from your face."

Do...

• Stick to a consistent sleep schedule, according to the time zone you’re in, not the one you’re coming from.
• Sunlight exposure can help regulate your circadian rhythm (body’s sleep and wake cycle), resulting in a good night’s rest.
• Have a strict no-screen rule in the evenings, as this can suppress melatonin production (the sleepy hormone) and stimulate the brain when the body clearly requires rest.
• Plan ahead to make time for your treatment as part of your nighttime routine.
• Pack in your sleep essentials like an eye mask and earplugs to have an uninterrupted night's rest.

Don't...

• Be inconsistent with your treatment during the holiday.
• Forget to clean the CPAP mask after use.
• Consume alcohol or smoke, as these can worsen sleep apnea symptoms and increase nighttime awakenings.
• Eat heavy meals right before bed, as this can disrupt sleep quality. A two-to-three-hour interval between your dinner and bedtime is ideal.
• Work, scroll or watch content in bed, as this can create a disconnection between the new space and rest.

Sleeping with a fan on isn't inherently bad, but for people with certain respiratory issues, or dry skin or dry eyes, it can be a double-edged sword. While it's a good way to stay cool during warm weather, the room you're sleeping in, and your personal health history, are key considerations.

"For those with pre-existing respiratory conditions or allergies, a fan can circulate dust and pollen, aggravate symptoms and actually disrupt sleep quality," explains Dr Praveen Bhatia, a consultant physician in respiratory medicine.

On the plus side, sleeping with a fan on can help you fall asleep faster. Dr Hana Patel, NHS doctor and sleep expert at Time4sleep says: "The consistent hum of the fan mimics white noise, providing a soothing background that helps many drift off faster."

Here's exactly how a fan affects your sleep and your body overnight, and the simple steps our featured experts recommend to help you sleep safely and healthily with a fan on...

The risks of sleeping with a fan on

"While fans improve air circulation, they do not affect filtration," says Dr William Lu, medical director at Dreem Health, a digital sleep clinic.

"What this means is that instead of allergens staying in one spot in the room, they move around, leading to more consistent exposure while you sleep," he explains.

This can essentially lead to three major issues for some sleepers:

1. It can make asthma or allergy symptoms worse

Dust mites, pollen, mold spores and pet dander that may have settled on surfaces can get stirred up and redistributed around the room when the fan is switched on.

If your bedroom has a lot of allergens, this increased circulation may worsen your exposure during the night, causing allergy flare-ups.

"If your airway is already reactive and sensitive, the combination of circulating allergens and dryness can make symptoms like coughing, wheezing, or congestion worse," says Dr Lu.

This is especially true in the case of people struggling with conditions like asthma, allergic rhinitis or hay fever.

2. It can lead to dry skin and eyes

Fans circulate air to help cool an environment, and this can cause our skin to dry out or irritate the eyes as we sleep.

The constant air flow during the night can remove the moisture from your skin and eyes, which leads to dryness and discomfort.

Having a fan directly pointed at you for long hours during the night can lead to moisture loss and irritation, especially if you struggle with a compromised skin barrier due to conditions like eczema or psoriasis.

"This is similar in some respects to how we experience dry skin during a flight," adds Dr Patel.

3. Sleeping with a fan on can cause congestion

"The constant airflow can dry out your mucus membranes, particularly in the nose and throat, which can cause nasal congestion, a sore throat, or a dry mouth by morning," says Dr Bhatia, who is also a specialist clinical advisor for MedCourse.

This could be a major risk for people with respiratory conditions. But why does this happen?

"Continuous airflow accelerates evaporation of moisture from exposed skin and mucus membranes," explains Dr Bhatia.

This forces the body to produce more mucus, making you feel more congested. Consequences include a blocked nose, coughing and sneezing, which can seriously disrupt your sleep quality, even leading to nighttime wake-ups and extreme fatigue the next day.

How to sleep safely with a fan on at night

While it poses a risk to some, we can't deny that sleeping with a fan on is one of the most cost-effective cooling methods to adopt during summer.

The good news is that you don't have to skip it entirely – all you have to do is follow these easy expert-approved tips...

1. Keep your bedroom clean

The main objective is to reduce allergen exposure. Don't stop with a massive one-time spring cleaning routine — dusting and vacuuming your room regularly is key this season.

Washing your bedding once every week is crucial to avoid the buildup of allergens like pollen, dust and pet dander. Keeping your windows and doors shut during the day can also help minimize the risk.

"Wipe down the fan blades before use. This will reduce the amount of dust circulated," adds Dr Patel. Need more info? Here are our 9 top tips to reduce allergens in your home.

2. Point the fan away from you

Having a fan placed quite close to you or worse, pointed directly at you for long hours, can dry out your skin and eyes.

Instead, have it face the ceiling or the wall to avoid blowing allergens at your face or irritating your airways.

Additionally, moisturizing is an important step recommended by Dr Patel for those who regularly struggle with dry skin issues.

3. Use a fan with a HEPA filter

"Pairing the fan with a HEPA filter (which captures minute particles) can reduce the circulating allergens," says Dr Bhatia.

Using an air purifier with a fan can also have the same impact. With smart and sleek options such as the IKEA Starkvind available on the market, improving the air quality in your home has become a much easier task than before.

Alternative ways to stay cool while sleeping

As we mentioned, using a fan might not work for everyone as it can exacerbate existing respiratory conditions and allergies.

Instead, here are five other practical ways to sleep cool this summer:

• Consider investing in a proper cooling mattress to help you sleep at the right temperature. Many of the top-rated options in our best mattress guide can help.
• Investing in cooling bedding designed to draw away heat and absorb sweat can make a world of difference for hot sleepers.
• Wear breathable nightwear made of materials like cotton and linen.
• Use blackout curtains to keep out sunlight and maintain the coolness in your bedroom.
• A warm shower before bed can create a rebound cooling effect that helps with a good night's rest.
• Adding water-rich fruits and vegetables like watermelon, cucumber, strawberries and oranges to your diet can help you stay hydrated and cool in summer.

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.

Warm weather is coming and many of us have vacation on the brain. Unfortunately, bed bugs are also making their travel plans and their dream destination? Your mattress.

Bed bugs often hitch a ride to your home from hotels and public transport, and once an infestation is underway, it's tricky to get rid of. Prevention is the best tool in your arsenal and a simple spray could be key to making your bed as unappealing as possible to the critters.

Even better, the key ingredient might already be in your nightstand — lavender oil smells sleep-inducing to us but is a big no for bed bugs. Here's what you need to know...

Key takeaways: At a glance

• Bed bug season is coming as the weather warms up and we travel more.
• Lavender oil acts as a natural bed bug repellent and masks the smell of their food source. Spritz a lavender oil solution on your mattress and pillows.
• However lavender is a natural repellent, not a pesticide, so it won't kill bed bugs. Consider diatomaceous earth for a non-toxic bed bug killer.
• Regular cleaning, including vacuuming and washing your bedding, might also stop an infestation from happening.
• For a full-blow infestation, contact your local pest control expert.

How does lavender oil repel bed bugs?

Lavender oil is toxic to cats and you should exercise caution when using it around other animals too. Pure essential oils can also damage latex and memory foam mattresses.

Lavender is well-known as a pest deterrent, with lavender plants keeping mosquitos and wasps away from your garden.

In the bedroom, we tend to use lavender at night to induce a sense of calm that hlps us fall asleep faster and easier.

But some experts suggest that the strong smell of this summer plant might also act as a bed bug repellent (although you'll need to switch your fresh sprigs for lavender oil.)

Bed bugs, who enjoy the enticing aromas of human blood, might turn their antenna up at pungent, floral lavender.

Lavender oil also potentially masks the scents that make your mattress so tempting to these pests: you.

However, there are limitations to lavender oil. It's a repellent, rather than a pesticide, so it won't kill bed bugs. Consider diatomaceous earth for a non-toxic bed bug killer.

Further research is also needed into the effectiveness of lavender oil (and other essential oils) in the treatment of bed bugs.

But on the flip side, while lavender is gross to bed bugs it's literally dreamy to humans. So even if it doesn't keep the creepy crawlies away, the aromatherapy might usher along a good night's rest.

How to use lavender oil to repel bed bugs

Before you spritz lavender oil on your mattress, it's important to carry out a patch test. Lavender oil, particularly undiluted, can damage mattress foams, causing them to become discolored, dry out, and even crack open.

If it passes the patch test, follow these simple steps:

1. Add seven drops of lavender essential oil to one cup of water and shake to mix
2. Fill a spray bottle with the lavender solution
3. Lightly mist the surface of your mattress, sheets and pillows, taking care not to soak the bed
4. Mist the areas around the mattress, including the bed frame
5. Leave to dry before sleeping
6. Repeat whenever you notice the scent fading

Regular reapplication is important if you want bed bugs to keep their distance.

However, spritzing with lavender alone isn't enough to keep bed bugs from making a home in your mattress.

• Read more: Is sleeping with a fan on bad for you? A respiratory expert weighs in

How to prevent bed bugs from infesting your mattress

When it comes to bed bugs, prevention is the best form of treatment. Once these pests have made a home in your mattress, they're incredibly tricky to get out again — something our sleep team is more than familiar with.

So alongside a sprinkle of lavender oil, cleaning is your watchword.

1. Wash your bedding weekly

Bed bugs are terrified of water and hate extreme temperatures, so a spin in the washing machine should finish them off.

A weekly sheet washing cycle will help nip any infestations in the bud, killing both bed bugs and their eggs. Regular washing also eliminates the 'human' smell that draws bed bugs to your sheets.

Always check the care instructions first, but a wash for 90 minutes at a temperature of 140°F should be enough to smother any burdening breakouts.

2. Vacuum frequently

It's one spot you might miss when cleaning your room but in the fight against bed bugs (and dust mites), it's important to vacuum your mattress.

A dedicated mattress vacuum can help you get into the cracks and crevices bed bugs love, thanks to the held hand design. Other areas of special cleaning consideration include the underside of the mattress, the seams and any tufting.

If you're worried bed bugs are actively in your bedding, be sure to empty the vacuum away from the house.

3. Keep clutter away

Bed bugs absolutely adore the clutter you keep under the bed, as it provides the loveliest hiding space — dark, quiet, and close to food.

So follow a few simple rules: don't drop your clothes on the floor, clear the spaces surrounding the mattress, and if you do store things beneath the bed frame, keep them in sealed plastic boxes.

4. Deep clean your mattress twice a year

Roughly every six months we recommend rolling up your sleeves and deep cleaning your mattress. That encompasses vacuuming, stain removal, deodorizing, and steam cleaning (when possible.)

This is also a good chance for a thorough mattress investigation, so use the bed bug credit card hack to comb the seams for pests.

5. Call the professionals

Even the cleanliest home can be afflicted by bed bugs, particularly as they're often brought into the house from outside sources (in other words, hotels are ground zero for bed bugs.)

DIY solutions can't eliminate a bed bug infestation, so when this happens, contact the professionals.

Our bed bug prevention must-haves

If you're waking up multiple times through the night, you're probably wondering why. Whilst there are numerous reasons for frequent nighttime awakenings, one of the most common yet overlooked reasons is your pillow.

Many of sleep on the same pillow for years and without realising that even the best pillows need replacing every two years. Sometimes a new pillow is the culprit, and that's usually because you've chosen a pillow that doesn't suit your sleep style.

Here we're sharing four signs that your pillow is likely the reason why you're not sleeping through the night right now, and how to fix it.

Key takeaways: At a glance

• Key sign 1: Neck and shoulder pain. If You keep waking up with a sore neck or shoulders, yet don't have pain in your back, thighs or hips, change your pillow.
• Key sign 2: The sneeze test. If you keep waking up sneezing through the night and don't otherwise have a cold or year-round allergies, your pillow is likely to blame.
• Key sign 3: Your pillow can't hold its shape or support. You have to reshape and re-plump your pillow through the night to feel comfy and supported.
• Key sign 4: Overheating. You're waking up during the night because you're too hot around your face and head.
• The replacement rule: Pillows need to be replaced every one to two years, according to our experts. If you fold your pillow in half and it doesn't bounce back, it's time for a new one.

4 signs your pillow is why you keep waking up at night

1. You wake up with a sore neck or shoulders

According to research, "inadequate pillow support can contribute to neck pain and waking symptoms," so if your pillow is old and sagging, it's likely causing discomfort that will stop you from sleeping through the night.

Instead of cradling your head and neck in the right position, a flattened, saggy pillow can cause stress on the neck that leads to pain.

However, it may also be that your pillow isn't the correct loft to provide adequate support for your body type and sleeping position.

Back and stomach sleepers typically suit lower loft pillows for the best neck and spinal alignment, while side sleepers require a higher loft pillow. If you have the wrong pillow loft, you're not keeping your head and neck supported and in alignment with your spine.

So if you're waking up during the night (and in the morning) with neck and shoulder pain, but don't notice aches in other areas, such as your back, thighs or hips, your pillow and not your mattress, is likely to blame.

Interestingly, one study looked at people with stiff shoulders and neck pain, and adjusted their pillow based on the researchers' 'Set-up for the Spinal Sleep' method.

This involves adjusting pillow height so the head and trunk are properly aligned when side sleeping, the spine is aligned in back sleeping and the pillow is at a height that allows for smooth turning over.

They found that adjustment to pillow height using this method "significantly improved both physical neck pain and somatic symptoms related to psychological and social problems."

2. You wake up sneezing

If your sleep is interrupted by bouts of sneezing, and you don't have a cold or allergies (such as to your bedding materials or pollen), look to your pillow.

It's not the most pleasant thought, but your pillow can actually be a breeding ground for allergens such as bacteria and dust mites, because over time, dead skin cells, sweat and body oils accumulate and can cause them to thrive.

Dust mites in particular can worsen allergy symptoms, Dr. Stephanie Kayode, a Consultant Allergist at Allergy Care London told us, which means you might find yourself waking up sneezing during the night.

“Allergies to airborne dust mites proteins can induce symptoms that include sneezing, a runny nose, a stuffy nose, nose itch, throat itch, cough, wheeze and red, watery eyes,” she explained. “These symptoms make it harder to fall asleep, stay asleep, and achieve good quality sleep.”

If you don't notice that you wake up sneezing during the night when you sleep on a pillow other than your own, allergens such as dust mites may be the cause. However, some people are allergic to certain pillow materials like latex, and feathers and down, so you may also want to check the build of your pillow.

Aside from deep cleaning dirty pillows, Dr. Kayode suggested "using dust mite-proof barrier covers on bedding to completely encase mattresses, pillows, and duvets creates a barrier that reduces exposure to dust mite allergens."

3. You keep waking up to re-shape your pillow

Sadly, even the best pillows don't last forever. As they age, pillows lose their shape and support, which means you might find you're spending an inordinate amount of time trying to plump up your headrest and notice that it's taking you longer to get comfortable on it at night.

A saggy, lumpy pillow can leave you tossing and turning throughout the night and you may find you're having to replump it in the middle of the night, leading to interrupted sleep instead of a smooth snooze.

The founders of bedding brand Scooms,Emily and Jonathan Attwood, told us they "recommend changing your pillow every 1 to 2 years," and added that if "your pillow is too flat or lumpy, then it's time for a change."

If you think your pillow is losing it's shape and support, you can try the 30-second pillow test, a simple way to determine if your pillow is no longer supportive enough.

Do keep in mind that if you're struggling to get comfortable at night, it may also be a sign that you might not have the best mattress for your sleep position.

4. You're overheating at night

If you're waking up at night because you're too hot, it's possible your pillow is the reason why.

If your headrest is responsible, nighttime awakenings due to overheating are likely to be down to the material your pillow is made from.

Memory foam is a common pillow fill, because it's great for pressure relief and adapts to your shape. However, this particular material is also known for trapping heat and not providing great airflow.

Similarly, synthetic fibers can also be heat retaining, and dense down fill can lead to poor airflow.

Although some pillows made from these materials might have added cooling features (think cooling gels in the memory foam or a cool-to-touch cover), you may need to switch to a pillow made from a more naturally cooling material, like latex, in order to better regulate your temperature throughout the night.

Other issues an older or unsuitable pillow can cause

Not all issues caused by your pillow will lead to waking up during night, some may be more noticeable the next morning, or over time.

Below we explore other problems you might experience that could be related to your headrest.

1. Headaches

You may be surprised to learn that morning headaches can actually be associated with your pillow. Your pillow should be keeping your head and neck supported and your neck in alignment with the spine, but if it's not supportive enough, you might end up in a less-than-ideal position at night.

Dr. Shelby Harris, a clinical psychologist at Sleepopolis specializing in sleep disorders and neurology told us that putting strain on your neck by sleeping in an awkward position can cause headaches.

As well as replacing an old, sagging pillow, you can check you have the right pillow loft for your height and sleeping position.

But always consult a doctor if you have regular morning headaches, as it could be a sign of a more serious issue, like sleep deprivation or sleep apnea.

2. Skin breakouts

As we mentioned above, sweat, dead skin cells, body oils, bacteria and allergens can build up on a pillow over time. This can effect your skin, particularly if you are prone to acne.

That's because, night after night, your skin is in direct contact with your pillow, which means this bacteria transfers to it and can cause breakouts and aggravate sensitive skin. So if you've noticed your skin is in worse condition, it may be down to a dirty pillow and pillowcase.

Washing your pillow every three to six months can help keep it clean, but washing your pillowcase regularly is just as important.

“Washing your bedding a minimum of once a week in the summer, and a maximum of once every 10 days in the winter, will help maintain a clean surface to lay your head on every night, as well as reduce the possibility of allergens irritating skin," Jonathan Warren, bedding expert and director of Time4sleeppreviously told us.

What to look for in a new pillow

If you've realized it's time for a new pillow, you might be wondering how to find the perfect one for you. We're here to help. Check out the key points to consider when you're on the hunt for your ideal headrest.

• Consider your sleeping position: Depending on if you're a side, back, stomach or combination sleeper, you'll need to choose a pillow that keeps your neck and spine in alignment, which is where our guide for how to choose the right pillow for your sleep position will come in handy.
• Make sure you have the right pillow loft: The loft of a pillow essentially refers to it's height, and pillows come in a variety of lofts which each tend to suit certain types of sleepers. We've explained what pillow loft is and how to choose the right loft for you in our simple guide.
• Consider firmness and shape: Pillows come with different levels of firmness, with firm pillows generally suited to side sleepers (too-soft pillows can cause tension headaches), medium-firm working well for back and combination sleepers and soft pillows a great option for stomach sleepers. You can also find pillows designed in shapes that are particularly suited to certain sleeping positions, like side sleeping.
• Decide which materials suit you best: Not all pillows are made the same. In fact, common materials for pillows include memory foam, latex, down and down alternatives, feathers and polyester fiberfill. What you choose will depend on the type of comfort and support you're looking for, your budget, and any allergies you may have. Check out our guide to the different materials pillows are made from to find out more.
• Think about any specific sleep needs you have: You might sleep hot, in which case, it's important to be aware of the best pillow fillings for hot sleepers. Materials to typically avoid include memory foam and synthetic fibers, while those to consider include latex, cotton, wool and down.
• Consider an adjustable pillow: If you're struggling to find one pillow that ticks all your boxes, an adjustable pillow may be the solution. As the name suggests, they allow you to adjust the fill (and thus the firmness, loft and comfort) of your pillow, which means you can adapt them to suit your preferences (in fact, the top overall pillow in our best pillows guide is adjustable).

Our top 3 pillow recommendations

Let’s be honest, bed bugs aren't anyone’s idea of a charming holiday souvenir. However, after returning home from a luxury holiday to Mexico, my brother and sister-in-law inadvertently brought bed bugs home with them — and they’re now trying everything they can in their power to get rid of them.

After identifying the fresh bites on their newly tanned skin as those belonging to bed bugs (and actually spotting a tiny critter scuttling across their bed), the couple have gone to war against the blood sucking pests.

From meticulously steam cleaning their headboard to spritzing the legs of their bedframe with pesticide, here’s everything my brother and sister-in-law are doing to get rid of their bed bugs...

• Read more: 3 bedroom items you should clean weekly to spot early signs of bed bugs

5 things I'm doing to get rid of my bed bug infestation

Bed bugs are notoriously tricky to eradicate from your bedroom once they’ve decided to take up residence in it. While they’re called ‘bed bugs,’ these blood sucking critters don’t live exclusively inside your mattress.

They like to live near their food source (you), and will lurk anywhere from inside plug sockets to in the creases of your pillow. Signs your mattress is infested with bed bugs include a new musty odor, bites on your body and clusters of dark specs (that's bed bug poop).

After spotting several of these signs (and actually spotting one on his bed) this is everything my brother is doing to get rid of his bed bug infestation...

1. Steam cleaning my fabric headboard

Bed bugs perish in steam, so my brother is using a hand held steam cleaner to meticulously steam clean his fabric headboard, along with the creases and seams of his mattress, as well as any clothes that might have come into contact with the bed or floor as a precaution.

However, as the proud owner of one of the best memory foam mattresses, he needs to be careful not to subject their bed to extreme heat as this can damage the delicate foam.

But considering that bed bugs (and their eggs) will likely be lurking in the fabric headboard, a weekly steam clean is a good idea.

2. Invested in pillow encasements

One of the first signs that my brother had bed bugs were the bites that appeared on his shoulders (bed bug bites usually appear in clusters) upon waking. So he knew that bed bugs were either on — or very near — his pillow.

Like a mattress encasement (more on that below), a pillow encasement provides an impenetrable barrier to bed bugs, along with dust mites and any other pests or allergens that might settle on your headrest.

Like this Utopia set from Amazon, pillow encasements are zippered, waterproof and prevent bed bugs from nestling inside your pillow, as well as preventing any that are already in there from escaping.

3. Hot washing bedding weekly

Washing your bed sheets, including your comforter, pillows and mattress protector, is the first line of defense in your battle against bed bugs.

In his ongoing battle against bed bugs, my brother is stripping his bed weekly, placing the sheets and blankets in a zippered bag to prevent spreading them elsewhere within the house, and then washing them on a high temperature setting.

We recommend washing bedding at 60°C (140°F) as research shows that bed bugs die at 50°C (122°F). Follow this up with a hot tumble dry to kill any lingering bed bugs and their eggs. (Just check the care label of anything before subjecting it to a hot wash).

Finish your cleaning with a quick spray of lavender oil mixed with water. The soothing scent is sleep inducing and strong-smelling lavender might scare away bed bugs.

4. Regularly vacuuming my mattress

Every time my brother strips his bedding to hot wash it, he vacuums the surface of his mattress, paying close attention to any folds or seams (where bed bugs could be hiding).

While you can use the upholstery attachment on your regular vacuum cleaner, I've leant him my FEPPO mattress cleaner. This hand-held vacuum blasts the surface of your bed with UV-C light and 140°F (approx. 60°C) heat, which kills bed bugs and eggs on the spot.

Plus, its high-frequency tapping lifts bed bugs (along with any dust mites or other allergens) to the surface, where they're then sucked up. Word of warning — always empty the vacuum chamber into a bag outside to prevent reinfestation.

5. Applying pesticide to the legs of my bedframe

Bed bugs are frightened of water, which could send them fleeing in the opposite direction of pesticide spray. However, pesticide is still toxic to bed bugs even after its dried, so it's still worth having in your armory.

Knowing that bed bugs linger near (and not necessarily on) your bed, my brother is spraying the feet of his bed frame with pesticide. That way, once they come into contact with the spray when scuttling up the bed towards their food (him), they die.

Plus the 2 things I haven't yet tried (but really should)

So far, the above methods are working well for my brother and sister-in-law. They're still getting bitten by bed bugs occasionally, but it's not every night. To rid their bedroom of the critters entirely, there's a couple of additional measures I recommend...

A mattress encasement

While a standard mattress protector covers the top and sides of your bed, a mattress encasement does exactly what it's name suggests; encases your mattress.

Like a pillow encasement, a mattress encasement offers an impenetrable barrier with its 360° protection. It stops new bed bugs from taking up residence in your mattress, and prevents any lurking bugs from escaping and biting you.

Diatomaceous earth

New studies show that bed bugs are frightened of water. This means that they will likely retreat from any liquid form pesticide, which could cause your infestation to spread further.

Instead of pesticide, opting for a powder based repellent, such as diatomaceous earth, could be the key to stopping these critters in their tracks.
To use it, vacuum the mattress (plus anywhere else you plan to apply the powder). We recommend the base boards, under your bed, as well as any nooks and crannies that a bed bug might hide. It's non-toxic but can cause irritation, so you might want to sleep elsewhere while it's working its magic.

Once the bed bug comes into contact with the diatomaceous earth, the powder — which is made up of ground up fossilized algae — absorbs the moisture from the exoskeleton, causing them to dry out and die. As this process relies on the bed bug coming into contact with the powder, we recommend leaving it in situ for seven to 17 days.

The products I'm using to get rid of bed bugs

So, you've washed your bed sheets and vacuumed the carpet — spring-cleaning your bedroom is done, right? Well, it turns out there maybe more dust lurking in your bedroom than you think, and it could be why you're waking up at 3 a.m. this spring.

"A build-up of winter dust combined with rising spring pollen levels can irritate your airways and disrupt sleep quality," warns Dr. Deborah Lee, sleep expert at Doctor Fox. But where are the hidden spots that are literally collecting dust?

To find out, I've asked Heather Snaman, cleaning co-ordinator and co-owner of Queen of To Do, for the hidden dust traps that we forget about when cleaning our bedroom. Clean these five areas today to boost your sleep quality tonight...

Key takeaways: At a glance

• In springtime, dust that builds up over winter combines with a rising pollen count.
• Bedroom dust can irritate your airways, leading to lower sleep quality and more nighttime awakenings.
• Dust accumulates on hidden, hard-to-reach areas such as headboards, ceiling fans, electronics, windows and lamps.
• To prevent dust from waking you up at night, vacuum regularly with an extension, keep your bedroom well-ventilated, and use hypoallergenic bedding.

• You might also like: I fixed my morning exhaustion by ditching my snooze button habit — here’s the expert 3-step reset that helped me

The 5 hidden dust traps to clean for better sleep

1. Celling fan

First of all, what is the No. 1 hidden bedroom spot that attracts the most dust?

"The ceiling fan for sure," replies Snaman, pointing out that spring cleaners always forget about this spot when spring cleaning as it's 3ft over their heads.

"It’s almost always out of control before you notice it," says the decluttering expert.

In fact, one study found that ceiling fans naturally collect airborne particles like dust, with scientists discovering 24 different groups of algae in the dust collected from blades.

2. Electronics

It's been proventhat static electricity causes dust to stick to surfaces. "Chargers, the tops of TVs and gaming consoles, especially the vent slots, collect dust quickly," says Snaman.

Meanwhile, research has also found that electronics, such as computers, can be major sources of synthetic chemicals found in household dust.

3. Lamps

Like electronics, glass can accumulate static electricity (particularly if you wipe it), which attracts dust. So you may want to peek inside your lampshade and checkout the dusty bulb.

According to Snaman, your lamps faithful spot on your nightstand may also be beckoning dust.

"Lamps definitely attract dust, since they don’t get moved around your room very often," warns Snaman.

"Anything that sits in place for longer periods of time will attract dust, and lampshades made of fabric may show dust more and be more difficult to clean," adds the homecare expert.

4. Bed frames

Snaman tells me that bed frames are also major dust traps (especially headboards, as they sit against a wall), which is not surprising when you consider that studies have found that that mattresses, pillows and blankets are among the surfaces where dust accumulates the most in homes.

"Natural air flow through the room pushes dust towards the walls and corners, and gets stuck behind and under furniture," she says.

Your bed frame is also one of the bedroom items we recommend cleaning weekly to spot and prevent a bed bug outbreak, as they love hiding in its dark corners.

• Read more: Bed bugs won't go near your mattress if you spritz it with this $7 natural product (it will help you fall asleep faster too)

5. Windows

Windows also collect a lot of dust particles, with one study showing that curtains in particular accumulated higher levels of particles, while the American Lung Association points to blinds as being one of the key areas in the home where dust frequently builds up.

Another study found that surfaces near a window pane, such as frames and drapes, can gather allergens.

Similarly, window frames can end up harboring excess dust. "Window frames are notoriously dusty because they’re out of sight, out of mind, and the layers build up quickly," says Snaman.

How to keep your bedroom dust-free in 3 easy steps

Started to notice all the dust you missed while spring cleaning? Not to worry, Snaman says there are quick, easy methods to getting rid of those sleep-disrupting allergens.

"5 minutes tops and it makes a big difference!" reveals Snaman.

1. Try a vacuum extension

Snaman says that regular vacuuming can be hugely effective for removing dust buildup. But reaching tricky spots on the ceiling or behind furniture can be awkward or downright impossible if you're working with an upright vacuum cleaner.

"Handheld vacuums with extensions are really helpful, and I also like the ceiling fan dusters on an extension pole," advises Snaman.

"For a 5-minute clean, run a handheld vacuum along the baseboards in between full room vacuuming and a hand held duster along any surfaces," she adds.

2. Open a window or turn on a fan

According to Snaman, "good air circulation will go a long way" in eliminating and preventing dust buildup.

Research has highlighted how air circulation can help lower dust levels by moving dust particles out of the home.

To boost airflow in your bedroom in just a few seconds, open your bedroom windows and doors, turn on a fan, or invest in one of the best air purifiers (granted, buying one new will take longer than several seconds, but switching it on when you have it will be just as fast).

3. Invest in bamboo bedding

As I mentioned above, your bed is a hot bed (excuse the pun) of dust, but a doctor has told me that investing in breathable anti-allergic bamboo bedding may reduce allergens.

"Bamboo fabric is naturally hypoallergenic, breathable, and resistant to microorganisms and parasites like dust mites and bed bugs," says Dr. Seeta Shah, medical expert at Panda London.

Once you have it, popping on your new bedding should only take a few minutes.

3 bedroom essentials for a cleaner sleep

Spot a bed bug on your mattress and you might start running for the hills but for the pests themselves, there's nothing scarier than a damp tissue.

When confronted with a moist surface, bed bugs will turn exoskeleton and run as fast as their creepy crawly legs will carry them, researchers from the University of California found.

But before you unleash the hose on your mattress, it turns out this new discovery might spell bad news for traditional bed bug removal techniques. Is it time to put down the sprays and pesticides and pick up some other DIY bed bug treatments?

Key takeaways: At a glance

• Bed bugs are adverse to moisture, even avoiding wet surfaces soaked in blood (their food source.)
• Moisture acts like an adhesive, sticking bed bugs in place and blocking their respiratory openings.
• This might impact how effective water-based pesticides are, as it's possible bed bugs turn away before reaching the killing chemical.
• If you suspect you're carrying bed bugs, take a hot bath.
• For at-home bed bug removal, try a hot wash and dry, vacuuming and diatomaceous earth.

What did the study find about bed bugs and water?

Bed bugs often seem ruthless in their pursuit of blood, lurking in the tiniest openings, able to go for ages without food and capable of jumping large distances.

But research published in the Journal of Ethology found that bed bugs will go out of their way to avoid moist surfaces, even when that moisture comes from oh-so tasty blood (their favorite food.)

The researchers suggest this is because water acts as an adhesive, gluing bed bugs in place and blocking their respiratory openings.

This could mean big changes are needed for traditional water-based pesticides, as it suggests bed bugs will turn away from a treated area before they can come in contact with the key ingredients.

Other popular DIY bed bug removal hacks, like essential oils and rubbing alcohol, might also prove less effective than previously thought.

And before you start weighing the pros and cons of soaking your mattress in water, keep in mind further research is needed to determine how effective a deterrent moisture is. Even if you get rid of the bed bugs, you now have another problem: mattress mold.

There is one thing the researchers suggest soaking and that's yourself. If you suspect you might be harboring bed bugs, a hot bath might get rid of them.

3 easy methods for bed bug removal

While the research has some interesting future applications for at-home bed bug removal, at the moment we recommend sticking with these methods instead:

1. Hot wash

A hot wash combines two things bed bugs hate: heat and water.

We recommend washing your bedding at a temperature of at least 140°F for a minimum of 90 minutes, for the most effective bed bug removal (although always check the care instructions before washing.)

Follow this up with a spin in the dryer, set to high. If that's not possible, allow your bedding to dry thoroughly in the sunshine. And finish with a quick spritz of lavender oil, to keep bed bugs out and usher in sweet dreams.

A hot wash is also one of the best preventative methods. When you travel, bed bugs can hitch a ride into your house. So one of our top tips to avoid bringing bed bugs home is to empty and wash your suitcase at the end of a trip.

2. Vacuum

While bed bugs aren't necessarily adverse to vacuums, they have little resistance against the powerful suction of the best vacuum cleaners. It's one of the three weekly cleaning tasks to stop a bed bug outbreak, alongside washing your sheets and cleaning under the bed.

You want to go over every part of the mattress with your vacuum cleaner, paying close attention to seams, corners and the underside.

And if you have any quilting or tufting decorating your mattress, get right in there — these are ideal hiding places for bed bugs. This is where a dedicated mattress vacuum can come in handy, as these handheld devices allow you to tackle every stitch of the bed.

Once you've vacuumed the mattress, bed frame, bedding and space under the mattress, be sure to empty the vacuum far away from your home. Otherwise you risk simply moving the critters around the house.

3. Diatomaceous earth

Diatomaceous earth takes the opposite approach to water — but bed bugs still hate it. Consisting of ground up fossilized algae, it sticks to the exoskeleton of bed bugs and draws out moisture, causing them to dehydrate and die.

To use it, scatter a layer of food grade diatomaceous earth over your mattress, then cover it all with a mattress encasement (we got hands-on with the Linenspa Mattress Encasement and recommend it for protecting your bed against pests.)

Follow this by creating a diatomaceous earth barrier around your bed, to capture wandering bed bugs.

Diatomaceous earth is considered non-toxic but it can cause irritation so you might want to sleep in a different room after spreading it.

Our bed bug removal must-haves

As a sleep writer I seem to spend way too much time thinking about bed bugs, which means I'll do anything to keep the blood-sucking critters out of my mattress. Searching for a solution that wouldn't break the bank, the Linenspa Mattress Encasement, which is only $29.99 for a queen on Amazon, appeared to offer the complete protection I craved.

Because once you've found the best mattress for your sleep style, the last thing you want is to then share it with bed bugs. The Linenspa Encasement provides all-round protection for your mattress, forming an impressive barrier against bed bugs, dust mites, and other nasties.

With just one tiny problem: the Linenspa Mattress Encasement bunches so badly I found myself trapped in a tidal wave of bedding. No bed bugs have gotten me yet — but they might still be fighting their way through piles of polyester...

Key take-aways

• The Linenspa Encasement wraps around your entire mattress to protect every surface, helping stop dust mites and bed bugs.
• It's also waterproof to guard against spills and sweat, without the noisy finish you might expect from budget waterproof bedding.
• It can fit mattresses up to 12 inches tall but it your mattress is thinner than that, expect some excess fabric.
• This fabric has a tendency to bunch up, which can be annoying and makes it hard to move around in the night.
• The encasement is also tricky to get on the mattress although once in place, it's easy to care for.

All-round mattress protection

The best mattress protectors sit over the surface of the mattress to prevent sweat, dead skin, and general grime from seeping into your bed.

Encasements cover every part of the mattress. They're like a big envelope that you slide your mattress into, protecting the top, sides and base.

The Linenspa Encasement is zippered with one opening at the foot of the bed. Once the mattress is in, simply zip the encasement closed and you've formed a 360° barrier.

Not only does the Linenspa Mattress Encasement stop dust from plaguing the sides and underside of your mattress — so it's less enticing to hungry dust mites — it forces bed bugs and other critters to fight past an extra barrier if they want to make a home in your bed.

In this area, the Linenspa is impeccable. As a waterproof protector it effectively guards against spills and sweat, while the six-sided protection means I can be less vigilant about vacuuming the underside of my bed.

However, while I'm always excited to share bed bug removal techniques (I've bored many people with the perks of diatomaceous earth), two things stop me from recommending the Linenspa wholeheartedly...

You'll need a nap after installing it

Ever forced your fitted sheet onto one corner of the mattress only for it to pop off the other, while you hold a third corner and scream?

Installing the Linenspa Mattress Encasement is like this, only worse.

I was given the Linenspa by our bedding expert Becky George, who tried and failed to get it onto her queen-size bed by herself.

At first, I thought I too would be broken by the encasement. Trying to identify the open end was like wrestling with a circus tent and I got my cardio for the day running from one side of the mattress to the other as I slowly edged the bedding in place.

But, eventually, my mattress was snug inside it's protector (...ish, more on that later.)

Since then I've had a few goes at removing and replacing the Linenspa and it does get easier with time. Although I'd never describe the process as 'easy' or 'relaxing.'

Luckily once it's on you only need to wash a mattress protector once every month or two (barring accidents.) In the interim, it will sit quietly guarding your bed against mites, until you almost forget it's there.

Now, about that 'almost'...

You have to get the sizing perfect

My biggest issue with the Linenspa Mattress Encasement is that on my 10-inch Siena Mattress, it's baggy. That doesn't sound like much but trust me, it's caused more than a few 3 a.m. wake ups and late-night tantrums.

The encasement is made for mattresses up to 12 inches deep (designs like the HOSPITOLOGY Encasement on Amazon fit taller mattresses.) That means on my bed, there's two inches of spare fabric flapping around.

At first, I thought tucking the excess under the mattress would solve the problem. And it does work — for a bit.

But eventually the loose fabric works it's way free, often uprooting my fitted sheet with it and creating folds of polyester like waves on a choppy sea.

I know what you're thinking; loose fabric is no big deal, right? But changing position in the night is like wading against the tide when using the Linenspa. Even a slight hip shuffle and I'm entangled in the encasement.

It's like sleeping on laundry, and it's been responsible for more than a few bouts of 'middle insomnia.' I wake up briefly for some unrelated reason (not unusual in a healthy sleep pattern,) go to change position, and now I'm wide awake as I fight against folds of fabric.

I'd almost applaud any bed bug that battled its way through the excess of the Linenspa to settle into my bed. Except, none of them have made it yet...

A barrier against dust, bed bugs, allergens... and sleep

The Linenspa Encasement's major flaw is that on my mattress, it's so loose it becomes inconvenient. It bunches up during the night and makes changing position uncomfortable, in a way that's disruptive to my sleep.

However, if you have a taller mattress (11 to 12 inches), or use a mattress topper, the Linenspa should have a comfortably snug fit. Although, you might find getting on the bed to be even more of a hassle.

Despite this, I still consider an encasement to be a key part of a mattress care toolkit, particularly if you're worried about bed bugs and dust mites.

I can't fault the Linenspa's coverage, delivering waterproof protection to every corner of my bed. And it doesn't have the crunchy-crinkle feel you might expect from a combination of polyester fabric and waterproof coating.

It's an excellent barrier against pests — unfortunately, it sometimes stands in the way of good sleep as well.

The web is swarming with DIY mattress cleaning tips but even as someone who tests mattresses for a living, it's hard to know which methods actually work and which ones will leave my bed damaged.

That's why I've asked Bryce Gruber, cleaning and organization expert at Extra Good, and Taylor Riley, expert at Stay Clean Solutions, for the most common cleaning faux pas that might be ruining your bed rather than making it better.

Riley warns a mattress can look fine on the surface but be "a hazard" inside when you use a bad TikTok cleaning tip, so here are the tips experts recommend to remove mattress stains and smells — and what to avoid.

Key takeaways

• Some DIY mattress cleaning methods can cause substantial damage to your mattress.
• Spot cleaning with white vinegar, vacuuming too hard or putting your bed in direct sunlight can damage mattress with foam layers.
• Using too much heat when steam cleaning your mattress or not allowing your bed to dry before dressing it can lead to mold and mildew.
• To avoid damaging your mattress, gently vacuum with a HEPA filter, lightly mist with 3% hydrogen peroxide or enzyme cleaner, and allow to dry for at least two hours.

5 mattress cleaning mistakes you should avoid at all costs

1. Putting a mattress in direct sunlight

An often recommended mattress-cleaning method is putting your mattress in direct sunlight. This sounds appealing: it's natural, eco-friendly, and can zap bacteria.

However, while this method may be great for classic "innerspring models", Gruber warns it may not be suitable for modern memory foam mattresses.

"People associate UV light with disinfecting, and it's true to a certain extent, but it's an old fashioned practice," she warns.

The home care expert explains that memory foam is made of "temperature-sensitive polyurethane."

"Direct sun can cause it to warp, become brittle, lose elasticity and even off-gas more aggressively, and once memory foam has been damaged, there's no going back or fixing," Gruber tells me.

2. Using too much white vinegar

White vinegar has been the darling of DIY cleaning solutions for a long time thanks to its versatility and non-toxic cleaning capabilities, but it doesn't mean it can be used to clean memory foam beds and hybrid mattresses.

"Vinegar's acetic acid breaks down the adhesives most modern mattresses use to keep the various layers of foam and fill together," Gruber warns.

3. Vacuuming too hard

Vacuuming your mattress is a great way to keep your bed dust mite-free, but you shouldn't get too carried away.

"If you vacuum aggressively, pushing deep into the encasement fibers or without an upholstery attachment, the materials will stretch or even rip," Gruber warns.

This can be a particular problem on mattresses that use natural materials such as horsehair, flax, or wool, so take particular care when vacuuming an organic bed.

4. Steam cleaning too hot

Steam cleaning your mattress is a great way to kill allergens like dust mites and remove stains, but setting it at a temperature that's too hot can lead to even more allergens.

"A steam cleaner set too hot will leave excess moisture, which is how you get mold and mildew growing inside the mattress where you can't see it," warns Riley.

Instead, research suggests keeping it at a temperature of 212°F, as this is enough to kill microbes lurking in your bed.

5. Not waiting to put your bedding back on

Once you've steam-cleaned your mattress or removed that pesky stain, you need to let it dry.

However, this doesn't always happen when you're in a rush — and it could cause substantial damage to your mattress.

"Moisture creates the perfect environment for mold, bacteria and mildew," warns Gruber.

3 steps to cleaning your mattress without damaging it

1. Vacuum with a HEPA filter

Riley says that the first thing you need to do when cleaning a mattress is vacuum it.

"The right approach is vacuuming the bed with a HEPA attachment before and after," he says.

Riley explains a HEPA filter (which stands for high-efficiency particulate air) captures allergens such as dust and pollen more efficiently than standard filters, with research showing that they can substantially reduce indoor pollution.

2. Lightly mist with a cleaning solution

After vacuuming, Gruber suggests spot cleaning problem areas with an even misting of 70% rubbing alcohol from a spray bottle.

"The alcohol evaporates quickly and disinfects, which is important for reducing odors and the chance of gnarly problems like mold," she explains.

For tougher stains, such as blood or urine, she recommends spot cleaning with a "tiny amount" of 3% hydrogen peroxide for its lightening cleaning effect.

"When it looks like the stain is almost out, switch to a heavy enzyme cleaner just on the stained areas, as enzymes break down the proteins that linger in blood stains," she suggests.

3. Air dry for at least 2 hours

Now for the most important part: leaving your mattress dry.

Riley suggests allowing your bed to thoroughly dry, preferably in a room with good air circulation from an open window or fan.

"Ensure the mattress is fully dry before putting sheets back on, ideally two to four hours with good airflow," he instructs.

Gruber also warns to avoid speeding up the drying process with direct heat, especially if your mattress contains foam.

"Heat breaks down foam's structure, for the same reason you can never throw a memory foam pillow in the dryer after washing," she warns.

The crisp, clean white sheets of a hotel mattress create a luxury feel that makes going to bed one of the best parts of vacation. And you can achieve the same fresh finish at home with a product you might already have in your cabinets: citric acid.

"Citric acid is a brilliant natural cleaning agent," explains explains Lynsey Crombie, home cleaning expert. "It can be used on bedding and pillows, but it needs to be used correctly and with care."

As an easy and natural way to make your bed sheets sparkling white, we asked Crombie how to use citric acid to achieve a hotel-fresh feel.

Why hotels use citric acid to clean bed sheets

"Hotels often use acidic-based products to help keep linens looking bright, fresh, and crisp," explains Crombie, author of the 15 Minute Clean.

"Citric acid works in a similar way by breaking down mineral build-up from hard water and lifting dullness from fabrics."

The result is bright whites that restore that "fresh, hotel-like look" (because, yes, white sheets are a must for hotel-luxury.)

She notes that citric acid also acts as an odor remover, neutralizing "smells trapped in fabric," while the natural ingredient is a great alternative to "harsher" chemical whiteners.

Rex Isap, CEO at Happy Beds, adds that hotels use citric acid to clean sheets and pillows because it delivers a "gentle yet effective wash."

How to use citric acid for crisp, clean bedding

"If you want that fresh, crisp finish at home, keep it simple," says Crombie. She recommends following this easy routine:

1. Prepare a citric acid solution

To get a fresh finish from citric acid, begin by diluting your citric powder to make a solution.

Crombie recommends dissolving one to two tablespoons of citric acid in warm water and adding it to your fabric softener drawer or the machine's drum during the wash.

"Citric acid needs correct dilution," explains Crombie. "Too strong can damage materials."

2. Wash as usual

Citric acid can give your sheets a sparkling finish but as Crombie explains, it doesn't act as a stain remover on its own.

"[Citric acid] is better used as part of a routine," she says, and recommends using alongside your usual detergent.

For sheets, we typically recommend a hot wash of 140 °F for a minimum of 90 minutes, to remove germs, dust mites and even bed bugs. However, always make sure to read the care instructions before washing, to avoid damaging the materials.

3. Dry outside

"Combine citric acid use with line drying where possible," advises Crombie. "Nothing beats fresh air for that clean, hotel-style finish."

If you don't have access to a patch of warm sunshine in which to dry your sheets, place them in the dryer on a high setting.

Make sure your sheets are completely dry before dressing the bed. Damp sheets can trap moisture, which can eventually lead to mattress mold — less five-star hotel, more roadside motel.

And for a final flourish, try a spritz of lavender oil mixed with water. Lavender can keep away bed bugs and it's a sleepy, soothing scent.

4. Use sparingly

While a spoonful of citric acid can add some much-needed shine to your sheets, it shouldn't be a part of your regular cleaning routine.

"Citric acid can weaken fibers over time if overused," notes Crombie,

Instead, we recommend using it whenever your sheets start to look dull. A quick scoop of citric acid solution mixed in with your regular detergent will give your bedding the spruce up it needs.

Citric acid alternatives for clean, fresh sheets

Crombie notes that while citric acid can give your sheets the crisp and clean finish of hotel bedding, it needs to be used "correctly, with care"

"[Citric acid] is not suitable for delicate fabrics like silk or wool," she explains, while adding that it should only be used occasionally.

We recommend washing your sheets once a week — by week two without washing, your bed is home to a plethora of bacteria. So how do you keep your bedding fresh in between your citric acid cleans?

• Hydrogen peroxide: Mixed with equal parts water, 3% hydrogen peroxide can remove stains and odors from your bedding.
• Bleach: Part of the reasons hotels use white sheets is because they can be bleached without the risk of fading. 1/2 cup of bleach in a regular wash cycle can remove yellow stains (but never use bleach alongside vinegar.)
• White vinegar: The acidity in white vinegar works similarly to citric acid, breaking down the sweat that's staining your bed sheets when you add a cup full to your hot wash.
• Shaving foam: A popular TikTok hack, the soaps in shaving foam help lift stains from both your bedding and your mattress.

The seeds of a good night’s sleep are sown well before you get into bed — as I’ve only recently appreciated. For years, I’ve waited until I actually want to fall asleep before beginning my bedtime prep, only to then wonder why I no longer feel tired once my nighttime tasks are complete.

Sound familiar? Here, Dr William Lu, a sleep medicine physician, explains why the timing bedtime tasks, such as cleaning your teeth and washing your face, has more of an impact on your ability to fall asleep than you might think — how correcting it can help you fall asleep faster.

"The timing of those 'getting ready for bed' tasks matters because they act as psychological and physiological cues," explains Dr. Lu, medical director at Dreem Health.

Key takeaways: At a glance

• What you do in the lead up to bedtime has a direct impact the quality of your sleep, say experts.
• Waiting until right before you want to go to sleep to start your bedtime prep can give you a ‘second wind’ — a burst of energy just at the wrong time.
• Instead, getting ready for bed at the beginning of your evening helps ready both brain and body for sleep, so you fall asleep faster.

• 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 nighttime routine mistake I didn't know I was making

For years, my nighttime routine has pretty much been the same. Whether I’m watching TV, scrolling on my phone or reading a book, I’ll wait until I can barely keep my eyes open and then I decide to start getting ready for bed.

By the time I'm finished, I’ve usually got a second wind of energy and I feel pretty alert. So much so that, even though I was falling asleep on the couch a few moments ago, my homeostatic sleep drive (sleep ‘hunger’) has decreased so much I find it difficult to nod off.

"When you brush your teeth, wash your face, and change into sleepwear, you’re signaling to your brain that sleep is the next step, which helps shift your body into a wind-down mode," explains Dr. Lu.

"If you fall asleep on the couch first, you’re essentially starting your sleep cycle in a low-quality, unintentional way, and then interrupting it to 'restart' in bed, which can trigger alertness and make it harder to fall back asleep."

What I’m doing instead

Now, instead of waiting until the very end of the day to get ready for bed (usually while trying to make as little noise or use as little light as possible to avoid waking the rest of my family up) I’ve shifted my wind-down routine to earlier in the evening — and Dr. Lu approves.

"Ideally, you want to do your bedtime prep right before your intentional wind-down period, not after you’re already sleepy," says Dr. Lu, who is also a board-certified neuropsychologist.

I've found that switching the timing of when I get ready for bed has benefited me in two specific ways.

For starters, getting ready for bed earlier means I have more time to do it. That means instead of a harried two-step skincare routine (a quick splash of water and a slick of moisturizer), I can spend longer on my self care.

Second of all, getting my bedtime prep out of the way earlier in the evening means that when my head starts nodding and my eyes are drooping, all I have to do is crawl into bed.

"Think of it as the transition point between daytime and nighttime," explains Dr. Lu. "Once you’re fully ready for bed, you can relax without needing to get back up, which helps preserve that drowsy feeling and makes it easier to fall asleep naturally when you get into bed."

• Read more: Sleep expert says this 2-step routine is 'faster than caffeine' at waking you up — how to do it for instant energy

Why it matters when you get ready for bed

You might not have paid too much attention to when you get ready for bed. However, timing your nighttime ablutions can make or break your night’s sleep. Here’s why…

Helps you stick to a regular bedtime

A regular bedtime is one of the pillars of the 7:1 sleep rule, which is the practice of clocking up at least seven hours of sleep and going to bed within the same one-hour window (half an hour on each side of an anchor time), at least five nights per week.

It might sound complicated, but, as part of a groundbreaking study alongside Vitality, researchers at The London School of Economics and Political Science (LSE) mined 47 million nights of sleep tracking data over several years and discovered that falling asleep at roughly the same time every night and getting as much sleep as you need can help you live up to four years longer.

I’ve found that getting ready for bed at the beginning of the evening helps reverse engineer my chosen bedtime, so I stick to the golden 7:1 sleep rule.

Helps prepare your body for sleep

A nighttime routine is essentially the same series of activities that prepares both mind and body for sleep (it acts as a cue to your body clock.)

Instead of whipping through my bedtime prep at the very end of the night (and when I already want to be asleep), moving it to earlier in the evening means it's incorporated into my shift to wind down.

“A bedtime routine just means doing the same things in the same kind of steps,” chartered psychologist and neuroscientist Dr Lindsay Browning previously explained to us.

“A bedtime routine really is about winding down,” explained the sleep expert. “It's about transitioning from the busy stress work of the day to sleep. And we can only sleep when we relax. When we’re anxious, we can’t sleep. So anything, literally anything, that you find relaxing is going to help you sleep.”

For me, that's allowing myself enough time to apply my retinol and hyaluronic acid before settling down for the evening.

Last year, I experienced a bout of insomnia that constantly left me wide awake at 3 a.m. and wondering if I'd ever fall back asleep. Whenever I did eventually drift back off, it felt like my alarm would immediately start ringing.

Battling exhaustion and tired of being tired, I decided to call on Dr Bhavini Shah, a GP at LloydsPharmacy Online Doctor, to give me some advice on what to do when I wake up in the middle of the night.

"This is something most of us will be able to relate to at some point, and there are several different ways to try and combat this..." she replied, which immediately made me feel better. Below, I explore the method that's helping me fall back asleep fast whenever I experience nighttime awakenings.

Key takeaways

• If you wake up at night, it should take you no more than 20 minutes to fall back asleep.
• If you've been awake for more than 20 minutes, it's best to get out of bed to avoid associating your bed with wakefulness.
• Try a low-energy activity, such as reading or listening to a podcast, until you feel sleepy enough to go back to bed.
• If the 20-minute rule doesn't work for you, you can also try deep breathing or muscle relaxation techniques.

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

The 20-minute rule for falling back asleep fast

Dipping in and out of light sleep is a normal part of our sleep cycles, so it's normal to wake up at night. In fact, nighttime awakenings are so normal that we usually have no memory of them.

However, waking up in the middle of the night becomes a problem when it occurs frequently at you struggle to fall back asleep. And that's where the 20-minute rule comes in handy.

Research shows that it should take us around 15-20 minutes to fall asleep, so a key component of Cognitive Behavioral Therapy for Insomnia (CBT-I) is the 20-minute rule: If you can't fall back asleep in 20 minutes, get out of bed to prevent you from associating your bed with being awake.

"This may sound counterproductive but if you do find that you’re lying awake for long periods of the night, you might find that getting up and doing something might help," says Dr. Shah.

According to the health expert, the trick is to find a low-energy, screenless activity, such as folding laundry, to do before you crawl back into bed.

"You could get up and read a book, listen to a podcast or calming music, and go back to bed when you feel like you might be able to fall asleep," she advises.

There's also 15-minute rule, which states that you should get up if you can't fall asleep in 15 minutes, but I usually wait until 20 minutes as this is the maximum amount of time it should take to drift off.

These late night wake-ups can sometimes leave me a little groggy in the morning and when that happens I follow a simple 2-step routine for energy: look at the sky while enjoying a healthy breakfast.

3 other sleep methods to try when you're wide awake at 3 a.m.

If the 20-minute rule (or the 15-minute rule) doesn't work for you, then Dr. Shah shares other methods to try. From breathing exercises to ditching clock watching, here are three other sleep techniques to try if you want to fall back asleep fast...

1. No time-checking method

The first things you should never do is check your phone, alarm clock, or smart watch. Not only will checking the time make you hyperaware of how early it is, research warns your phone or smart watch will also expose you to sleep-disrupting blue light.

While a 2022 study found that the effects of blue light don't last as long as we once believed, Dr. Shah explains that the emitted light can still suppress the body's production of melatonin, which the hormone that's crucial for regulating sleep cycles, making it harder to fall back asleep.

"Blue light from device screens actually makes us feel more awake so while it can be tempting to check the time, resist the urge," she warns.

2. Deep breathing methods

If nighttime anxiety has woken you up at 3 a.m. you could try a breathing exercise to help reset your nervous system.

"Deep breathing can be simple and effective, helping to calm and relax the body," says Dr. Shah.

There are plenty of sleep-promoting breathing methods you can try. The 4-7-8 technique, which has been proven to reduce anxiety and improve sleep quality. Meanwhile, box breathing has also been found to "statistically significant improvement in sleep quality".

3. Muscle relaxation technique

Another sleep method that reduces stress is progressive muscle relaxation, which Dr. Shah says works the same as deep breathing in helping to relax and calm the body.

"It involves gradually tensing and relaxing your muscles starting from your feet and working upward toward your head," she explains.

The good news is that there are just six steps to performing progressive muscle relaxation, and you can listen to guided muscle relaxation videos on YouTube if you need help getting started.

How to stop waking up at 3 a.m.

The causes of nighttime awakenings vary wildly but Dr. Shah shares that common factors include stress or anxiety, as well as external factors, such as noise and room temperature. However, lifestyle habits can also contribute, particularly the consumption of caffeine, alcohol, and nicotine.

"Because of this, it’s best practice to avoid these six hours before going to bed," the doctor warns.

What we eat can also cause awakenings, but the timing of what we eat can disrupt sleep, too.

"There is evidence that eating before bed or late-night snacking can impact how well you sleep," says Dr Shah.

"Eating a heavy meal before bed means your body must digest it overnight which can sometimes cause discomfort and impact the quality of your sleep," she adds.

Other causes of 3 a.m wake ups have nothing to do with diet or lifestyle, but health conditions.

"Insomnia can also be triggered due to hormonal changes, especially for women during their menstrual cycle, pregnancy, and menopause," says Dr Shah.

She also adds that some medications can trigger insomnia symptoms.

"It’s always important to be aware of any possible side effects and check with your doctor if you have any concerns beforehand," says the health expert.

3 deals to help you fall back asleep fast

• Read more: Stop waking up at 3am — 7 quick fixes you can do today, according to a sleep expert

Sharing a bed with your cat or dog can make you feel cozy and secure — but when your pet has an accident on your mattress, you need to act fast.

However, you can't always predict when your four-legged friend will leave your bed covered in pee, which can leave you in the lurch if you don't have the proper tools to get cat or dog pee out of your mattress.

To see what products you need to add to your emergency cleaning kit in advance, I recently spoke to cleaning expert Lynsey Crombie, aka the Queen of Clean, and Laura Ascher, cleaning and DIY expert at Our Oily House.

Here are the top three products the pros recommended to get cat or dog pee out of your mattress fast...

Key takeaways

• When getting cat or dog pee out of a mattress, it's important to act fast and blot the accident immediately.
• Apply hydrogen peroxide, enzyme cleaner or a DIY solution of water, white vinegar, and soap to the stain and let it sit for 15 minutes.
• Once the stain is treated, allow the mattress to fully dry in a well-ventilated room.
• To prevent further pet accidents on your mattress, invest in a waterproof mattress protector to safeguard your bed.

What experts use to clean dog and cat pee from a mattress

There are plenty of ingredients you can use to get rid of pet urine, but the solution you choose can depend on availability, cost, and aim.

So, whether you want a DIY solution already under your kitchen sink, or a product strong enough to get rid of mattress odors or stains, here are three options you can use to get rid of pet pee from your mattress.

1. Enzyme cleaners

if getting rid of the smell of cat pee is your top priority, you'll probably want to try an enzyme cleaner.

"Enzyme cleaner is specifically designed to break down proteins in pet urine, so it's the most effective long-term solution," says Crombie.

"I always recommend using an enzyme-based cleaner, especially for cat urine, as it fully breaks down the source of the smell rather than just masking it."

2. Hydrogen peroxide

A 3% hydrogen peroxide solution is a must if your goal is to eliminate dog or cat pee stains.

According to Laura Ascher, mixing 3% hydrogen peroxide with equal parts water or equal parts dish soap is "one of the most effective methods" to lift mattress stains.

"As it dries, you’ll usually see the stain start to fade."

The cleaning expert says the mild bleaching effect may need "more than one round" if the stain has already set into the mattress, but repeating the process can gradually lighten yellow stains.

"That’s because hydrogen peroxide acts as a mild oxidizer, helping lift the yellowing left behind from urine," she explains.

However, Ascher warns that, due to its lightening effect, hydrogen peroxide should be "spot tested" first, especially when using it on darker mattresses.

"It can lighten darker fabrics or leave discoloration, so you have to be careful with it," she adds.

3. A DIY solution

If you need to act fast, but don't have any hydrogen peroxide or enzyme cleaners at home, you may need to look in your kitchen cabinet for a solution.

"Enzyme cleaner works great, but it's not something I usually have on hand, so I almost always default to other methods," admits Ascher.

White vinegar and soap detergent are kitchen staples that you can use to clean up stains.

"My favorite, for a variety of reasons, is a simple combination of distilled white vinegar, water, and a small amount of laundry detergent," says Ascher.

"I like it because it works well, is safe for most applications, and we all have these supplies on hand," she adds.

Another versatile ingredient is baking soda, and while it's not a cleaner on its own, Crombie says it "absorbs moisture and lingering smells".

"A final sprinkle of bicarbonate of soda over the area after cleaning and dry will help absorb any lingering odours before you vacuum it away," she explains.

However, it's important to be extra careful when using baking soda — and you should avoid baking soda completely if you're getting urine out of a memory foam mattress.

"The thing is baking soda has very fine particles and foam is very porous, so when you put apply it to foam, the fine particles settle into the pores in the foam," explains Mike Handelsman, a memory foam expert at FoamOrder.

"Once that happens, you’ll never be able to get the soda fully out of the mattress," he warns.

How to get dog and cat pee out of a mattress: 5 easy steps

1. Immediately blot the pee

The golden rule of getting pet pee out of a mattress is to always act as fast as you can. Grab a paper towel or clean cloth and start dabbing at the stain to mop up as much liquid as you can.

"Start by blotting the area immediately using clean towels or paper towels," advises Crombie.

While the cleaning guru says to tackle the accident "as quickly as possible" so it's easier to remove, don't become too aggressive.

"Avoid rubbing, as this will push the urine deeper into the mattress fibres," she adds.

2. Lightly apply your solution and let it sit

Once you've dried the liquid as much as you can with a towel, it's then time to lightly mist the cleaning solution of your choice. However, avoid saturating the mattress.

"Lightly spray the affected area until it’s damp but not soaked, then let it sit for about 10 to 15 minutes," advises Ascher.

3. Blot again and leave to air dry

When the stain is treated with the solution and has been left to sit, Crombie says you should blot it again and allow the mattress to become completely dry "ideally with windows open or using a fan."

"This step is crucial as any remaining moisture can trap smells and lead to bacteria growth," warns Crombie. ,

How to protect your mattress from cat and dog pee

Okay, so you've cleaned up your pet's "little accident" and your mattress is bone dry...so how do you keep it that way?

"Prevention is always easier than cure, especially with mattresses," says Crombie.

While the cleaning expert does reccomend reconsidering your sleeping arrangement "if accidents are a regular issue" , there is another thing you can do if you can't bear kicking your little furball out of bed.

Both Crombie and Ascher say an essential you should invest in is one of the best mattress protectors with waterproof protection, which Crombie says is the "the best investment you can make".

"If you have pets that are prone to accidents, I think it’s worth choosing a protector that's specifically labeled as waterproof or designed for pet use," advises Ascher.

"It creates a barrier that prevents any liquid from soaking into the mattress, which makes cleanup so much easier," she adds.

From baking soda to white vinegar, most cleaning essentials are versatile, non-toxic, and can be found in your kitchen cabinet. However, vinegar and baking soda aren't perfect at cleaning everything in your bedroom — especially mattresses.

"If you use a baking soda, water and white vinegar mixture to clean stains from a mattress, you’ll need to be very careful because it can damage the mattress materials," reveals Petya Holevich, cleaning expert and supervisor at Fantastic Services.

That doesn't mean you can't use a low-cost DIY cleaner, though. In fact, cleaning experts say the best ingredient for mattress cleaning is an everyday item: dish soap. Here, cleaning pros explain why soapy water is the key to a clean mattress, plus how to use it effectively.

Why soapy water is a great mattress cleaner

If you want to get rid of pesky mattress stains, all you need to do is add some H20 to a small amount of mild soap detergent — be it dish soap, gentle laundry detergent, liquid hand wash, or even face and body wash. Castile soap also makes a gentle, all-purpose cleaner.

"If I need to remove a stain or spot clean, I stick to basic soap and water," says Rositsa Petrova, an organic mattress care expert and founder of Home of Wool.

"There’s no magic ingredient as such, but if it's a smaller stain you can use a solution of mild detergent and water," agrees Mike Handelsman, a memory foam expert at FoamOrder.

"It’s simple, it’s effective, and it also doesn’t damage the material," he adds.

How to clean a mattress with soapy water

1. Apply the soapy water to a clean cloth

First, mix a small amount of soap detergent in a bowl of water and stir until it forms soapy suds.

Next, add a little of the mixture to a clean cloth. You don't need much, as a Petrova assures a little can go a long way.

"I make sure I use very little of the solution, because if I wet the mattress too much and it doesn’t dry properly, mattress mold becomes an issue," she warns.

2. Spot clean the stain

To spot clean a stain, gently dab (and don't rub) the mattress stain with soapy water, working outside to the inside of the stain.

"When you’re using it, though, use very little and use a cloth for cleaning instead of soaking the mattress, because excess moisture can break down the foam and cause mold issues," says upholstery expert Handelsman.

3. Air-dry the mattress

Now, the most important step: making sure the mattress is completely dry.

"Mold issues is why we always stress on drying your mattress properly after cleaning it," explains Handelsman.

To dry it properly, the upholstery expert recommends leaving your mattress to dry naturally in a well-ventilated room.

"Make sure you dry it completely, and ideally in a place with good airflow," he advises.

How to take care of your mattress

Once your mattress is stain-free again, you may be wondering how you can prevent this from happening again.

"It’s always more effective to prevent stains and dirtying than having to deep-clean a mattress once it’s stained," says Handelsman.

But how can you prevent your mattress from becoming grubby without having to deep-clean it on a regular basis?

Well, it's actually much less work than you think. Here are three quick tips for making safeguarding your mattress from stains, smells, and everyday dirt.

1. Use a water-resistant mattress protector

"Prevention is the best mattress care, so use protective cover," says Petrova.

While a lot of cheaper mattress protectors just provide a mattress with an extra outer layer of fabric, the best mattress protectors provide water-resistant or fully waterproof protection and safeguard your mattress from spills and stains.

2. Vacuum regularly

If you want to save your mattress from allergens as well as stains, then regularly vacuuming your mattress and bedroom can keep sleep-ruining dust mites at bay.

"I’d say that just regular vacuuming and using a protective cover are more than enough," says Handelsman.

3. Let your mattress get some air

Petrova is a huge advocate for allowing good old-fashioned air to keep your mattress feeling fresh and clean.

"I usually get rid of any moisture or odors in my mattresses by just airing them," she reveals.

She advises using methods such as the bedroom window hack and investing in naturally breathable bedding to allow your mattress breathe.

"Ensure there’s good airflow around your mattress because when materials are supported with the right environment, they stay fresh and clean for much longer," explains the bedding care expert.

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

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

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

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

My routine

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

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

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

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

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

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

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

1. I finish eating dinner by 6.30pm

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

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

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

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

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

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

2. I take a shower or bath before relaxing

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

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

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

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

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

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

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

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

3. I limit use of my phone before bed

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

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

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

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

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

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

4. I follow the same bedtime routine every night

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

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

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

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

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

5. I keep a consistent sleep schedule

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

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

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

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

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

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

Why I don’t stress about sleep any more

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

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

Here’s my checklist for making that happen:

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

Fitness trackers are great tools for helping you hit your health goals. They remind you to move throughout the day, keep track of changes in your heart rate, keep you accountable around your step count and, for better or for worse, let you know when you've had a rough night sleep.

Although perfect sleep every night just isn't viable, if you're consistently waking up to poor sleep metrics on your sleep tracker and, crucially, you also feel groggy or under-rested, it could be time to think about brushing up on your sleep habits.

Ahead, I'll be sharing the simple habits that I believe truly help me sleep at night, including tips from various experts who explain exactly how these habits result in better sleep.

My average sleep score

Thanks to a culmination of gadgets and healthy sleep habits, my sleep score comfortably sits in the 80+ bracket.

That means my Oura Ring sleep score usually sports a golden crown and my Apple Watch sleep score usually enters the 'High' or 'Very High' ratings (excuse the humblebrag — you'll be to hear I'm sharing my sleep secrets here.)

Take my sleep reports from the end of last week for example. My average sleep latency sits between four and ten minutes, I spent at least 14% and 20% of each night in deep sleep and REM sleep respectively, and achieved at least 90% sleep efficiency (the percentage of time spent asleep while in bed.)

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

5 key habits that help me sleep well every night

Sleeping well doesn't need to be a costly, overwhelming affair involving red lights, supplements, or intricate bedtime time rituals. I put my great sleep down to simple healthy habits.

Although I don't encourage you to constantly chase high sleep scores, if you're a consistent smartwatch wearer, you'll know that 85+ score is nice to see sometimes. Here's how you can get there...

1. I resist the snooze button

Studies show more than 55% of people hit the snooze button every morning, and that has a negative impact on our brain and body. You keep restarting the 'wake-up' process, throwing off sleep and wake hormone cycles, causing prolonged grogginess in the morning.

With a lot of people falling short of the recommended seven hours sleep a night, it's no surprise they try to cram in an extra few minutes when the alarm sounds. But hitting snooze is not the best way to handle sleep deprivation, say experts.

"While it feels comforting in the moment, hitting snooze disrupts your natural waking process and can lead to sleep inertia — that groggy, heavy-headed feeling that lingers after getting out of bed," explains licensed clinical psychologist specializing in sleep and trauma Dr. Leah Kaylor.

This is because you're not getting "meaningful rest" during those extra 5 to 10 minutes, just "fragmented sleep that confuses your brain," says the FBI sleep expert.

Avoiding the snooze button simply takes discipline. I stick to a regular wake up time of 6am so my body clock knows when it is time to rise each day.

Bonus: consistent sleep timings have been proven to add yours to your life, according to a huge new study by Vitality and London School of Economics and Political Science (LSE) published this year.

2. I let in light immediately upon waking

(Strictly not light from a screen.)

I first heard about the importance of morning sunlight from neuroscientist Dr. Andrew Huberman. Listeners of the Huberman Lab podcast will know morning sunlight is something the neuroscientist advocates.

And there's plenty of studies showing morning light is indeed critical to sleeping well. As one of the key regulators of the circadian rhythm, light tells your body and brain to wake up and be alert in the morning.

You may have a full day to get through before you sleep again, but ensuring you expose yourself to natural light first thing in the morning helps reset your body clock.

The light essentially kick starts your 24 hour sleep-wake hormone cycle, so by the time evening rolls around, you're producing enough melatonin to make you feel sleepy.

3. I move plenty throughout the day

How much you exercise influences many things in your body from your weight to your heart health to your mental wellbeing, and it has a big sway over your sleep, too.

When my friend asked me the other day what she can do to improve her Garmin deep sleep reading, I immediately recommended a daily walk. In fact, by walking outdoors, you're ticking three boxes on the healthy sleep habits checklist: Get fresh air, plenty of vitamin D, and move your body.

Getting plenty of movement through out the day physically tires you out, building up sleep drive in your body. It also has a positive impact on your mental health (hello, endorphins), which we know gives you a better chance of sleeping at night (goodbye, anxious thoughts.)

This doesn't mean you need to subject yourself to an intense bootcamp every day, even just a daily walk or 20-minute yoga routine can make your body more conducive to sleep.

But, if vigorous activity is what gets you going, experts generally recommend completing it earlier in the day, and practising more gentle exercise in the evening, so your body has time to wind down before bed.

Following this sleep-first exercise routine, my sleep tracker shows my heart rate is lower through the night and I coast more stably through sleep cycles.

4. I eat a balanced diet and stay hydrated

There is a close relationship between what you eat and drink and how well you sleep.

There are plenty of foods considered 'sleep-friendly'. These are typically foods high in magnesium or tryptophan, like tart cherries (remember the sleepy girl mocktail trend), almonds, kiwis, or warm milk.

Eating plenty of these foods within a well-balanced, nutritious diet helps maintain stable blood sugar levels through the night leading to more stable, uninterrupted sleep cycles.

On the beverage side, alcohol and caffeine are, unsurprisingly, not great news for sleep. They raise your heart rate, keep you stimulated, and fragment sleep cycles. But keeping hydrated is crucial for sleep.

Drinking plenty of h20 prevents headaches, cramps, and snoring, while aiding the cooling process and heart rate stability needed for peaceful sleep.

"When you're dehydrated, your body struggles to regulate temperature and balance, making it harder to enter the deep, restorative sleep phases," explains Dr. Jeff Rosenberg, physician at Prime IV Hydration and Wellness.

5. I leave my phone outside my bedroom

Our phones, the devices attached to our hand for too many hours of the day, are the biggest stealers of quality rest.

Be you procrastinating bedtime by scrolling, flooding your eyes with light when you wake up at 3a.m., or reaching for it first thing in the morning, your phone simply doesn't bode well with sleep.

“Phone use keeps the mind cognitively active," explains GP and physician Dr. Ola Otulana. "Whether you’re reading, reacting, or scrolling, your brain stays alert and engaged.”

“This mental stimulation can delay the natural rise of melatonin and interrupt your body’s circadian rhythm and also increase the likelihood of restless sleep," the doctor adds.

To kick my bedtime doom scrolling habit, I started leaving my phone to charge in a different room overnight back in January and haven't looked back.

Now I fully rely on a sunrise alarm clock to wake me up and read before bed, and I'm certainly seeing the sleep benefits. I'm falling asleep on time and, without a stack of notifications inducing stress, I'm waking up feeling calmer and more prepared for the day.