Air conditioning is a sleep saviour when heatwaves have transformed your bedroom into an oven, but it could be the reason why you keep waking up at 3 a.m. This year, research has found that air conditioners can reduce indoor air quality, and now a doctor is warning that the reliance on AC can negatively impact sleep.

"Sleep is critical for recovery and repair, so anything that impairs respiratory comfort can interfere with the body's ability to fully recover overnight," says Dr Dale Christensen, Chief Science Officer for Climatic Health and Adjunct Associate Professor of Medicine at Duke University Medical Center.

But how exactly does air conditioning impair respiratory comfort? I asked Dr. Christensen to explain how AC can impact air quality and disturb your sleep. Plus, how to fix this issue in three simple steps.

Key takeaways: At a glance

• The best smart air conditioners with well-maintained filters have no negative effect on indoor air quality, but AC with neglected filters release harmful air pollutants.
• Airborne pollutants from unkept AC filters can block airwaves, leading to sleep issues such as frequent nighttime awakenings.
• The CDC says AC filters should be replaced every three months to lower harmful germs and viruses in the air and to reduce your chances of respiratory illness.
• The three simple fixes: Check and replace your AC filter every three months, increase ventilation in your bedroom, and avoid using room fragrances and products with high VOCs.

How air conditioners impact sleep

According to the United States Census Bureau, 90% of American households use air conditioning to keep them cool in the summer.

Dr. Christensen points out that air conditioning systems aren't inherently bad for indoor air quality, as long as their filters are properly maintained.

"Air conditioning systems that collect and pass warm air through regularly maintained conditioner filters have minimal effects on air quality since the filters have to allow high airflow in order for the system to cool the air," he explains.

However, as the 2026 DuraPlas Summer Cooling Report, 50% of homeowners admit they have skipped air conditioner maintenance to save money. This neglect not only affects the AC system's cooling performance, it also may lead to indoor air pollution.

"Poorly maintained HVAC systems build up dust, moisture and even mold in filters, ducts and cooling systems," warns Dr Christensen.

"This can actually add particulate matter and mold spores to the air and present an even greater risk for lung health than external air may present."

In fact, research has shown that clogged air conditioning filters can cause unfiltered dust and allergens to be recirculated right back into living spaces. According to Dr Christensen, these airborne pollutants can irritate the airways.

This irritation causes "congestion, coughing, and difficulty breathing", leading to those pesky 3 a.m. wakeups.

"Emerging research suggests that poor air quality may contribute to shorter sleep duration, more nighttime awakenings, and lower overall sleep quality," says Dr Christensen. "Even mild airway irritation can disrupt normal sleep patterns."

What other indoor air pollutants affect sleep?

However, it's not just a neglected AC system that can ruin your sleep; there are many household objects that significantly pollute indoor air and affect sleep quality.

"We usually talk about pollution in terms of traffic, factories, or wildfires, but the actual exposure people get is often a mix of small, repeated sources that add up over time, " says Ashlesa Mohapatra, a sustainability researcher and Senior Quality Engineer at ServerLIFT LLC

"At home or indoors, the biggest contributors are often the everyday things people don’t think twice about: gas stoves, candles, incense, air fresheners, and off gassing from certain materials," she adds.

Dr. Christensen agrees and says that indoor air can actually contain higher concentrations of pollutants than outdoor environments, particularly in "tightly-sealed buildings".

"Lesser known contributors include cleaning products that release volatile organic compounds (VOCs) and wood-burning fireplaces and fire pits," he says.

The health expert warns that these pollutants can interfere with our body's circadian rhythm, which regulates our sleep schedule.

"Exposure to pollutants has been associated with increased systemic inflammation and oxidative stress, which can affect the body's natural sleep-wake regulation," the doctor warns.

3 simple ways to reduce indoor air pollution for better sleep

1. Check your AC filters regularly

As mentioned above, an air conditioning system only functions properly when air filters are properly maintained.

According to the U.S. Centers for Disease Control and Prevention, AC filters should be replaced every three months to lower harmful germs or viruses in the air and reduce your chances of respiratory illness.

However, there are filters you can use to keep your home's air cleaner besides well-kept HVAC (Heating, Ventilation, and Air Conditioning) filters.

"Portable air purifiers with HEPA filters, along with regularly maintained HVAC filters, can also help capture airborne particles such as dust, pollen, and other pollutants, but make sure you have your windows closed when running them," advises Dr. Christensen.

2. Ventilate your home

There are plenty of sleep hacks that involve increasing your bedroom's ventilation, from bedroom burping to German sleep tradition lüften. As it turns out, these refreshing sleep hacks can also improve your house's air quality.

"For those who are looking to reduce their exposure to indoor pollutants a good place to start is by improving ventilation," advises Dr. Christensen.

"That means running kitchen and bathroom exhaust fans and opening windows when outdoor air quality is favorable can help remove pollutants before they build up indoors."

3. Reduce VOCs

If you're worried about indoor air pollution, Dr. Christensen says the good news is that indoor air quality is generally more manageable than outdoor air quality.

The health expert says that the best ways you can manage indoor air quality is by choosing products (such as paints, cleaning products, and furnishings, with low VOCs)

"Limiting the use of heavily fragranced products and aerosol sprays can also help lower indoor chemical exposures," he suggests.

In recent years, magnesium has become a bedtime must-have, promising to help you stop waking up at 3 a.m. by preparing your body for deep, peaceful sleep. I've been taking magnesium in the evenings for a while, but lately I've been wondering if I should take melatonin instead.

Both are popular sleep supplements, but is magnesium or melatonin better for reducing 3 a.m. wake-ups? "Neither magnesium nor melatonin is a guaranteed solution, but both can be helpful in certain situations," says Dr Shelby Harris, a board-certified clinical psychologist and behavioural sleep medicine specialist.

Here I ask Dr Harris and Vanessa Rissetto, a Registered Dietician on the Vitamin Shoppe’s Wellness Council, if either melatonin or magnesium can help you sleep through the night and stop you from waking up at 3 a.m., and what the pros and cons of each are. Here's what they said...

Key takeaways: Magnesium vs melatonin at a glance

• While neither magnesium nor melatonin are guaranteed to prevent middle-of-the-night wake-ups, both are effective at helping you to sleep better.
• Magnesium can be used to reduce nighttime awakenings if your broken sleep is caused by stress, tension, or a magnesium deficiency.
• Melatonin is more effective to fall asleep faster, rather than helping you to stay asleep.
• Always speak to your doctor before taking melatonin, as it isn't suitable for everybody.
• When taking melatonin, use the lowest effective dose possible, and discuss dosage times with your sleep specialist first.

What is magnesium for sleep?

According to Rissetto, magnesium is an essential mineral involved in hundred of reactions throughout the body. One such function is promoting calmness as it supports normal muscle relaxation and healthy stress response.

"I often tell people to think of magnesium as creating the right conditions for good sleep rather than forcing you to fall asleep," shares Rissetto.

However, the registered dietician also warns that magnesium "isn’t a magic sleep supplement".

"If someone is deficient, correcting that deficiency can absolutely improve sleep quality, reduce muscle cramping, and ease restless feelings at night," she explains. "But if your magnesium status is already adequate, the effects are usually more subtle."

Dr Harris agrees, explaining that, while magnesium isn't a sleep medication, evidence shows it may help people who are deficient or experiencing stress-related insomnia "by promoting relaxation and supporting healthy sleep quality".

"Certain forms, such as magnesium glycinate, tend to be better tolerated and are commonly used for sleep," the board-certified doctor adds.

What is melatonin for sleep?

Rissetto says that one of the biggest misconceptions about melatonin is that it's nothing more than a "nightly vitamin" or a supplement.

"It's actually a hormone your brain naturally produces in response to darkness, " she clarifies.

The dietician explains that the hormone is an integral part of our body's natural sleep schedule, which is know as our circadian rhythm, sending the body and "internal signal that it's time to wind down".

"As evening approaches, melatonin levels rise, helping prepare your body for sleep, and then they decrease again in the morning," she explains.

However, both Rissetto and Dr. Harris point out that melatonin should not be seen as a sleeping pill.

"As a supplement, it works by signalling that it's time to sleep rather than acting as a sedative," Dr. Harris tells me.

Dr. Harris says that it's most effective when being used for people who are experiencing issues with their circadian rhythm, such as travellers with jet lag and shift workers.

"Though the data behind its use specifically for insomnia isn’t very strong," she warns.

Magnesium vs melatonin: Which is better for deep sleep?

Before we compare the effects that magnesium and melatonin have on disrupted sleep, both Rissetto and Dr. Harris stress the importance of identifying the underlying cause of these nighttime awakenings.

"I’d be asking bigger questions," says Rissetto. "Is the person drinking alcohol? Is menopause playing a role? Do they have sleep apnea? Is blood sugar fluctuating? Are they under chronic stress?"

"Neither magnesium nor melatonin is particularly good at preventing middle-of-the-night awakenings if there’s an underlying cause," she adds.

Magnesium: Pros and cons

For Rissetto and Dr. Harris, magnesium seems to be the clear winner when treating nighttime awakenings caused by stress, nighttime anxiety, muscle tension or magnesium deficiency.

"Magnesium may promote relaxation and improve overall sleep quality, particularly in people who are deficient," says Dr. Harris.

"Magnesium may help some people feel more relaxed, especially if low magnesium levels, muscle tension, or stress are contributing to fragmented sleep," Rissetti tells me.

"Still, the evidence for reducing nighttime awakenings is mixed," the dietician adds, referring to research that indicates further investigations are needs to clarify the relationship between magnesium and sleep.

However, magnesium is still the experts' pick when choosing between the two supplements. "For someone who’s stressed, tense, or not meeting their magnesium needs through diet, magnesium may offer more benefit," Rissetto concludes.

Melatonin: Pros and cons

While melatonin has proved to be a popular aid for helping people fall asleep fast, both Rissetto and Dr. Harris agree that it's not the best option if you want to sleep through the night without waking up at 3 a.m.

"Melatonin primarily helps people fall asleep by supporting the body's natural sleep-wake cycle," says Dr. Harris.

"For someone with jet lag or a disrupted sleep schedule, melatonin may be the better fit as it's generally more helpful for helping you fall asleep than it is for helping you stay asleep," says Rissetto.

"I generally think of melatonin as a tool, not a long-term solution. If someone is using it every night for months because they can’t sleep, that’s a sign we should be asking why they’re not sleeping in the first place," she adds.

Is taking melatonin bad for you?

A November 2025 study found that people using melatonin supplements long-term had around a 90% higher chance of heart failure over five years — causing searches for "is melatonin bad for you?" to balloon the same month.

So, is it best to avoid melatonin supplements altogether, even if they do help you to fall asleep?

"In the U.S., it’s sold as a supplement, so dosing isn’t regulated as tightly as prescription medications, and studies have found that some products contain much more — or much less — melatonin than what’s listed on the label," warns Rissetto.

If you want to try a melatonin supplements for sleep, Risetto says to choose a high quality, reputable brand and remember that more isn't always better.

"Many products contain 5, 10, or even 20 milligrams, when research suggests much smaller doses, often around 0.3 to 1 milligram, may be sufficient for many people," she advises.

Dr. Harris agrees with smaller dosing, saying that melatonin is safest when used at the "lowest effective dose".

"Try 1-3mg max an hour before bed," says Dr Harris. "If you need more than 5mg of melatonin to sleep at night, it likely isn’t the appropriate treatment for you as 5-10 mg is quite a moderate to large dose."

"Working with a sleep specialist can be useful here to figure out specific timing," says thethe board-certified doctor.

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

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

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

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

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

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

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

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

Muse S Athena Sleep Tracking Headband: Price

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

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

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

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

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

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

Muse S Athena Sleep Tracking Headband: Design and comfort

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

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

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

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

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

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

Muse S Athena Headband: Sleep tracking

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

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

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

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

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

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

Sleep Assist

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

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

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

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

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

Deep Sleep Boost

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

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

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

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

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

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

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

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

Smart Wakeup

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

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

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

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

Muse S Athena Sleep Tracking Headband: Additional features

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

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

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

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

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

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

Enso AI Sleep Assistant

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

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

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

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

Muse S Athena Sleep Tracking Headband: Performance

Set up

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

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

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

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

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

App

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

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

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

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

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

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

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

Battery

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

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

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

Should you buy the Muse S Athena Sleep Tracking Headband?

Buy it if...

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

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

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

Don't buy it if...

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

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

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

Alternatives

As a sleep editor I get the opportunity to test a huge range of sleep tech and products, all geared towards helping us in our collective quest for a decent night’s sleep. I have everything I need for a good night’s rest, and yet I still struggle with middle insomnia.

Middle insomnia is characterised by falling asleep with ease, only to then wake in the middle of the night. For me, I go through periods of waking up at 3 a.m., unable to fall back to sleep. While unpicking the root cause of my nighttime awakenings is an ongoing process, I’ve learnt that there are habits that make the issue worse.

Below, three leading sleep doctors weigh in on the nighttime routine mistakes I’m making, like falling asleep in front of the TV. Plus, they share the three simple switches I can make in order to better manage my middle insomnia.

• Read more: The Muse S Athena solved my overnight wake-ups and helps me fall asleep in minutes — why it's the best 'sleep enhancer' I've tested

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

• Sleeping in on the weekends: Breaks your natural circadian rhythm and causes 'social jet lag.'
• Falling asleep in front of the TV: Falling asleep in front of the TV diminishes your sleep pressure, making it harder to both fall and stay asleep.
• Getting inadequate exercise: Incorporating less movement into my day when I'm tired perpetuates the cycle of poor sleep.

3 simple doctor-approved daily routine switches to help you sleep through the night

I strongly suspect that the underlying cause of my 3 a.m. wake ups is due to elevated baseline levels of cortisol, the 'stress' hormone.

While there's no quick fix to dealing with stress and anxiety, there are several nighttime routine mistakes that I wasn't aware were contributing to my middle insomnia.

Below, sleep doctors weigh in on why certain common daily habits wreak havoc on my rest, plus the simple switches I can try instead for better sleep.

1. The 3 a.m. culprit: Sleeping in on the weekend

As a parent, sleeping in on the weekend isn’t something that I get to do all too often. But if the opportunity arises to sleep in past my usual wake time, I tend to grab it with both hands — especially following a broken night’s sleep.

But, according to experts, this is one of the biggest sleep routine mistakes I could be making.

“Even after a poor night's sleep, maintaining a consistent wake time can help restore healthy sleep patterns more effectively than sleeping in,” says Dr. Joshua Roland, medical director at Dreem Health.

Dr. Matthew Walker, a leading sleep scientist, agrees. "Irregular wake times, particularly across weekends, can create social jet lag: a mismatch between biological time and clock time, even without travel."

The swap: Sticking to a consistent sleep schedule

Following a consistent sleep schedule, like the 7:1 sleep rule where you go to bed within the same one hour window and achieve a minimum of seven hours of sleep, ensures you have enough time to build adequate sleep pressure throughout the day.

Sleep pressure is your biological urge to sleep. It’s also referred to as your homeostatic sleep drive. It starts building from the moment you wake up, reaches its peak as you nod off, before levels begin to drop again.

When you sleep in later than usual, you aren’t giving your body enough time to build enough sleep pressure to both fall and stay asleep all night.
The best way to fall into a consistent sleep schedule is by anchoring your wake up time — even on the weekend.

“A fixed wake time determines the length of the waking day, stabilizes the accumulation of sleep pressure, and provides a repeatable circadian cue when paired with morning light,” explains Dr. Walker, neuroscientist and professor of neuroscience and bioengineering at the University of Texas at Dallas.

“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,“ agrees Dr. Roland, a Board-Certified Sleep Medicine Physician.

2. The 3 a.m. culprit: Falling asleep in front of the TV

Falling asleep in front of the TV is my guilty pleasure, particularly on the weekend. I'm not alone, an estimated 61% of us fall asleep in front of the TV every night. However, doctors warn that it could be contributing to my middle insomnia.

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

Falling asleep in front of the TV or napping during the day is a common mistake that Dr. Roland also encounters.

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

What's more, when we push past our natural sleep window, it can trigger the production of wakeful chemicals, such as orepinephrine, dopamine, orexin and, my biggest foe, cortisol.

"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," Dr. Roland has previously explained.

That can result in a tired and wired feeling, which is when you're physically exhausted but feel too mentally stimulated to fall asleep.

The swap: Pay attention to sleep cues and go to bed when I’m tired

Instead of napping through a film or falling asleep when reading, Dr. Walker stresses the importance of staying in tune to our natural sleep window.

“Adequate sleep pressure is usually signalled by increasing eyelid heaviness, yawning, reduced alertness, impaired sustained attention, and the repeated loss of focus while reading or watching something,” explains Dr. Walker, who notes that artificial lighting, screen time and stimulation late into the night can impair your natural sleep cues.

“These [sleep] signals are often missed because evening light exposure, screens, and mental stimulation can override or obscure the biological drive for sleep," explains the author. "Think of the system like an instrument panel: the body is displaying reduced alertness, but environmental stimulation can distort the reading."

3. The 3 a.m. culprit: Getting less exercise on the days I feel tired

Forget the under eye bags — a quick glance at my fitness tracker stats will tell you if I’ve had a good night’s sleep or not.

On the days when I’m existing in a fog of sleep deprivation, my step count is pitifully low. But when I’ve had a good night’s sleep I tend to move more.

Why does this matter? “Moving less during the day can make it harder to get a good night's sleep,” explains Dr. Shelby Harris, a licensed clinical psychologist who specializes in behavioral sleep medicine.

“But it’s really a cycle because when people don't get enough sleep, they're also often more fatigued the next day, which can lead to spending more time sitting and being less physically active.”

The swap: Incorporating movement into my day to build adequate sleep pressure

Instead of leading into exhaustion and barely getting out of my chair, Dr. Harris recommends incorporating movement into my day — even after a terrible night's sleep.

“Regular physical activity helps build the body's natural drive for sleep, supports a healthy sleep-wake cycle, and can reduce stress and improve mood,” says Dr. Harris, author of The Women's Guide to Overcoming Insomnia.

However, that doesn’t mean you need to push yourself too hard. “If you're exhausted after a bad night's sleep, don't put pressure on yourself to do an intense workout," says Dr. Harris. "Even getting up to stretch every hour, taking a short walk during lunch, or walking while you're on a phone call can make a difference.”

How to fall back to sleep when you're awake at 3 a.m.

• Don't check the clock: If you're anything like me, rolling over and checking the time can stress you out further. It can also lead to the temptation of scrolling on your phone, making it even harder to go back to sleep.
• Practice the 15 minute sleep rule: When 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.
• Try the cognitive shuffling method: This is a visualisation technique or random objects and 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.

Withings ScanWatch 2: Review in brief

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

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

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

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

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

Withings ScanWatch 2: Price

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

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

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

Withings ScanWatch 2: Design and Comfort

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

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

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

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

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

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

Withings ScanWatch 2: Sleep tracking

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

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

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

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

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

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

Withings ScanWatch 2: Health and fitness tracking

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

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

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

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

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

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

Withings ScanWatch 2: Performance

Set up

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

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

App

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

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

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

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

Battery life

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

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

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

Withings ScanWatch 2: Should you buy?

Buy the Withings ScanWatch 2 if:

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

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

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

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

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

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

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

Withings ScanWatch 2: Alternatives

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

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

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

Key takeaways

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

What is orthosomnia?

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

The doctor approved metric you should check on your sleep tracker

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

What is your monthly sleep score?

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

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

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

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

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

Don't overlook the hidden metric: How you feel

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

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

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

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

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

Why you shouldn't overthink your daily sleep score

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

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

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

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

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

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

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

Most of us know what we need to do in order to get a good night’s sleep. But I’ve found that when life gets busy, my routine gets thrown out of whack and middle insomnia makes an unwelcome return.

Waking up at 3 a.m. is miserable and I’ll never stop searching for ways to sleep peacefully throughout the night, every night. To help get my sleep back on track and fix my middle of the night awakenings, I’ve given the 3-2-1 sleep rule a go — and it’s already reduced my middle insomnia.

Sticking to a simple wind down strategy like the 3-2-1 method has helped me get back to the basics of healthy sleep hygiene and effectively reducing my 3 a.m. wake-ups. Below, I’ll dig into what this method is and how it helps with middle insomnia, plus share expert advice from leading sleep doctors on how to banish 3 a.m. wake-ups.

Key takeaways: At a glance

• The 3-2-1 sleep rule is a structured process of winding down before bed
• Practices such as avoiding heavy meals and cutting out screens before bed help promote quality sleep
• As well as falling asleep faster, I’ve found that sticking to a strict wind down structure helps combat my 3 a.m. wake ups through the healthy production of key ‘sleep’ hormones

What is the 3-2-1 sleep rule?

The 3-2-1 sleep rule is a term to describe a structured wind down routine, drawing on healthy habits that help promote deep sleep in a structured way. Here’s how to do it:

• 3 hours before bed: Stop eating heavy meals or consuming alcohol.
• 2 hours before bed: Stop working and engaging with stimulating tasks.
• 1 hour before bed: Turn off your screens or devices, including your TV.

How the 3-2-1 sleep rule reduced my 3 a.m. wake ups

The 3-2-1 sleep rule isn’t ground breaking, but I’ve found that following it is reminding me of the healthy habits I need to follow in order to get the sleep I need.

Here’s how it’s helping with my 3 a.m. wake ups...

My blood sugar levels stay regulated

Rich, heavy meals too close to bedtime is a leading cause of broken sleep, say dieticians. “One of the most common reasons for waking around 3 a.m. is a drop in blood sugar during the night,” Conny Wade at Wade Wellness, a Functional Diagnostic Nutrition Practitioner (FDN-P) and practising Nurse Practitioner, previously explained to us.

“If you eat dinner too late or the meal is unbalanced, your body may release stress hormones to bring blood sugar back up, and that can wake you suddenly,” Wade explains.

As someone with recurrent nighttime anxiety, I knew that rising cortisol levels were often to blame for my 3 a.m. wake ups. However, I didn’t know that my evening meals could be contributing to that.

Instead of late, carb-heavy dinners, I’m making an effort to eat my evening meal by 7 p.m. in order to allow my body to digest my food before my 10 p.m. bedtime. If I’m still hungry in the runup to bedtime, I opt for light healthy snacks like yoghurt and fruit and water.

As for cutting out alcohol three hours before bedtime, I rarely drink so this isn’t something I have needed to take on board. However, it’s worth reiterating that, along with a whole host of other side effects, studies show that alcohol consumption compromises your sleep quality and disrupts your rest.

That’s because our brains produce cortisol in order to metabolize alcohol, leading to frequent nighttime awakenings. If you’re struggling with middle insomnia and enjoy a nightcap or two, consider cutting yourself off three hours before bedtime in order to allow your body to metabolize it before nodding off.

Avoiding stimulating tasks before bed prevents disruption of key sleep hormones

Whether it’s work or life admin that you haven’t had time to tackle during the day, the pocket of time you might have in the runup to bedtime (or beyond) can feel like the right time to tick things off of your to-do list.

However, studies indicate that when we work past our bedtime, it disrupts the natural rhythm of key sleep hormones required to help us feel ready for sleep — and that can lead to difficulty both falling and staying asleep.

“The brain activates its alertness systems, releasing chemicals like norepinephrine, dopamine, and orexin to keep you functional,” explains Dr. Joshua Roland, a board-certified sleep medicine physician and medical director at Dreem Health.

“Cortisol can creep up, too, which is why you get that ‘tired but wired’ feeling: physically drained but mentally switched on,” says the sleep physician. Cortisol levels naturally rise around 3 a.m. before peaking upon waking. However, elevated baseline levels of cortisol levels can cause levels to rise enough around this time to wake you up.
As a time-poor parent, working beyond bedtime is a trap I often fall into, and it’s why I often lie in bed feeling too switched on to fall asleep, only to then wake in the early hours of the morning. Now, if I’m aiming for a 10 p.m. bedtime, I’ll close my laptop at 8 p.m. and allow my brain to wind down naturally for sleep.

Going screen-free before bedtime calms my nervous system

There is evidence to suggest that blue light from our screens isn’t as disruptive to the production of the sleep hormone melatonin as we once thought. However, the content that we’re consuming on those screens can be, and it can lead to an overwrought nervous system.

“What's interesting is that scrolling often feels restful, but physiologically it isn't,” says Dr. Jessica Meers, a Licensed Clinical Psychologist at Rhythm Wellness. “Every swipe brings something new and unpredictable, keeping the brain engaged and alert.

“Even when we're relaxing on the couch, our brains are still processing information, emotions, and stimulation. That's one reason many people feel mentally tired but not truly rested,” says the Board-Certified Sleep Behavioral Specialist.

So, although scrolling on my phone or watching TV looks like downtime, switching off my screens one hour before bedtime in favor of an analogue activity (puzzling and reading are currently my go-to activities of choice) I’m allowing my nervous system to decompress — and that’s crucial for combatting middle insomnia.

3 sleep doctor-approved tips for stopping 3 a.m. wake ups

It’s normal to partially wake during the night as we cycle through different sleep stages and rarely even remember it.

However, waking up at night becomes a problem when you find yourself wide awake for extended periods of time and struggle to fall back to sleep.

For me, nighttime anxiety is a leading cause of my 3 a.m. wake ups. Here, leading sleep doctors share their tips for banishing middle insomnia and getting the rest you need.

1. Set aside worry time

In an ideal world we wouldn't worry at all, but if anxiety is causing you to wake up at night then setting aside time before bed to offload could help.

"One of my favorite strategies for reducing nighttime anxiety is what I call a cognitive offload," says Dr. Meers.

"Before bed, write down everything that's on your mind — tasks, worries, reminders, anything unfinished. It helps signal to the brain that it doesn't need to keep rehearsing those thoughts overnight."

2. Build sleep pressure

Building adequate sleep pressure has been a game changer for my sleep. Sleep pressure, also referred to as your homeostatic sleep drive, is essentially a term to describe your biological urge to sleep.

It builds from the moment you wake up and hits its peak just before you go to sleep. Things that add to sleep pressure include exercise and a consistent wake time. On the flip side, excessive napping, a sedentary lifestyle and caffeine can rob you of the sleep pressure required to stay asleep all night.

3. Try an invisible hour

I've tried an invisible day method, a digital 24-hour detox, in order to combat my 3 a.m. wake ups. While it undoubtedly works, it can be difficult to carve out the time in my busy schedule to implement one.

Instead, Dr. Eric Zhou, associate professor in the Division of Sleep Medicine at Harvard Medical School, recommends taking a regular 'invisible hour' before bedtime.

"Create a consistent 'invisible hour' each night," recommends Dr. Zhou, a sleep researcher. "During this time, promise yourself that you won't turn on your work laptop, or see what your friends have posted on Tik Tok. Instead, use this time to participate in something that you genuinely enjoy."

Just when I think I’ve got my sleep problems under control and I'm finally getting the rest I need, my 3 a.m. wake ups make an unwelcome return. During these periods of middle insomnia (the most common cause of insomnia) I wake with a jolt and my heart pounding in my chest.

Key takeaways: At a glance

• Doctors pinpoint three potential causes of my 3 a.m. wake ups, which include a lack of adequate sleep pressure, elevated cortisol levels and blood sugar fluctuations
• Daily habits such as napping and sleeping in on the weekend are unexpected causes of middle insomnia
• Tips for sleeping through my 3 a.m. wake ups include eating my evening meals earlier and sticking to a consistent sleep schedule
• Doctors also recommend spending more time in nature to manage anxiety and lower cortisol levels

Staring at the clock and willing myself to fall back to sleep just isn’t cutting it, so I spoke to leading sleep doctors to help pinpoint the cause behind my 3 a.m. wake ups — and how, crucially, I can better manage them for improved rest.

Together, they’ve helped identify the three main culprits behind my middle of the night awakenings, along with simple routine strategies I can use to try and sleep through once and for all.

• Read more: I kept waking up at 3 a.m. — until insomnia experts spotted 3 key culprits and explained how to fix them

Doctors pinpoint the top 3 causes of my 3 a.m. wake ups

Whether it's a health condition such as sleep apnea, a late-afternoon caffeine habit that you can't quite kick or environmental factors (like noisy neighbors or a sweltering heatwave), many of us go through periods of waking up at 3 a.m.

My middle insomnia has ramped up over the past five years or so and I'm determined to find a solution. But in order to do so, I need to find the root cause. Here, doctors outline the likely culprits behind my 3 a.m. wake ups.

1. Lack of adequate sleep pressure

Sleep pressure can also be referred to as your sleep hunger or homeostatic sleep drive. Essentially, it's how tired you feel in the run up to bedtime. Driven by neurotransmitter called adenosine, sleep pressure begins building from the moment you open your eyes, dropping once you go to sleep.

As cortisol levels naturally begin to rise around 3 a.m., insufficient sleep pressure means you're more susceptible to being woken up by the alerting impact of cortisol. So, if your homeostatic sleep drive is on the lower side before you go to bed, you're more likely to experience fragmented sleep.

Sedentary lifestyles, excess caffeine and late afternoon naps are all examples of factors that can negatively affect your sleep pressure.

After a disrupted night's sleep, I know I'm guilty of reaching for more coffee to help me get through the day. On those low-energy days, I'm also less inclined to exercise and I'm more inclined to snatch time for a nap — and that's a big no-no.

"Think of a late-afternoon nap like snacking just before dinner: it takes the edge off your appetite," explains Dr. Matthew Walker, a professor of neuroscience and bioengineering at the University of Texas at Dallas.

"In the same way, a late nap can blunt your sleep hunger, leaving you with less biological force driving you down into sleep at night," explains the leading sleep expert.

2. Elevated cortisol levels

Cortisol has a bad reputation as being the 'stress' hormone, but it also plays a pivotal role in our sleep-wake cycles. Cortisol levels begin to naturally rise in the early hours of the morning, before peaking upon waking. That's called your Cortisol Awakening Response (CAR). It's part of what helps us feel alert when we start the day.

However, if your baseline level of cortisol is higher — often caused by stress or anxiety — that slight increase of cortisol at 3 a.m. can be enough to wake you up. That's why, for some of us with middle insomnia, those awakenings are accompanied by a racing heart and feelings of anxiety.

"The Cortisol Awakening Response is when your cortisol begins to rise early in the morning, a few hours before you get out of bed, which transitions your body from sleep to wake by raising blood sugar, blood pressure, and mental readiness," Dr. William Lu, a sleep medicine physician, has previously explained to me.

"However, if this increase happens too early it can wake you at 3 or 4 a.m. This usually happens when you are on high alert from stress, anxiety, or blood sugar instability," says Dr. Lu, medical director at Dreem Health.

3. Blood sugar fluctuations

As a busy working parent, there are times during the week that I don't get the opportunity to sit down and eat my evening meal until around 8-9 p.m. While going to bed soon after eating doesn't exactly feel comfortable and often means I have difficulty actually falling asleep, I didn't know that late, heavy meals could also be contributing to my middle insomnia.

“One of the most common reasons for waking around 3 a.m. is a drop in blood sugar during the night,” Conny Wade at Wade Wellness, a Functional Diagnostic Nutrition Practitioner (FDN-P) and practicing Nurse Practitioner, previously explained to us.

“If you eat dinner too late or the meal is unbalanced, your body may release stress hormones to bring blood sugar back up, and that can wake you suddenly,” Wade explains.

Again, the culprit here is rising cortisol levels, which our bodies produce as a reaction to low sugar and insulin levels — which can wake you up.

The sleep doctor-recommended routine switches to help manage middle insomnia

Unfortunately, there's no one silver bullet solution to overcoming 3 a.m. wake ups. However, I have learnt that there are a series of small actions you can take every day for sleep better at night.

I've noticed that each small habit outlined below supports the others, which helps to improve my overall sleep hygiene and reduce middle of the night awakenings.

1. Stick to a consistent sleep schedule for improved sleep pressure

Sleeping in later than usual can feel like an enticing prospect following a rough night of broken sleep. However, an erratic sleep schedule can lead to insufficient sleep pressure — which is a common culprit of middle insomnia.

Instead, sticking to a regular sleep schedule — like the 7:1 sleep rule — allows an adequate amount of time for adenosine to build, which makes you less susceptible to nighttime awakenings.

"A consistent wake time is one of the strongest behavioral anchors for the circadian system," explains Dr. Walker, who notes that while a consistent bed time is also important, sleep onset can't be forced and is therefore difficult to control.

"Waking at a stable time, followed by morning light exposure, provides the brain with a reliable daily timing cue that helps synchronize the 24-hour rhythm," says the best-selling author of Why We Sleep.

2. Forest bathing to help soothe my stressed nervous system

Forest bathing might sound like the act of rolling around on the muddy forest floor but is actually an ancient Japanese mindfulness practice that involves immersing yourself in nature.

I've written before about how making the time for a twenty minute mindfulness walk through my local woods helped calm my frazzled nervous system. However, once I saw an improvement in my stress levels and sleep, forest bathing slipped down my list of priorities.

Now that my 3 a.m. wake ups have returned, making time for activities that actively lower my baseline level of cortisol and increase my sleep pressure (adenosine is a natural by product of exercise) is something I need to prioritize.

"Science shows that spending mindful time in nature significantly lowers cortisol (our stress hormone) and blood pressure," says Gary Evans, director and co-founder of The Forest Bathing Institute in the UK.

If possible, spending time outdoors within the first 60 minutes of waking has the added benefit of natural daylight exposure, which helps build sleep pressure and anchor the circadian rhythm.

"Morning light helps stabilize the circadian signal, while daytime physical activity can strengthen the depth and continuity of subsequent sleep," explains Dr. Walker.

3. Eating evening meals earlier to regulate my blood sugar levels

Instead of carb-heavy comfort meals close to bedtime, a nutritionally balanced meal around three hours before my chosen bedtime allows my body enough time to digest dinner before hopping into bed.

Your circadian rhythm is your body's internal clock, helping you to feel tired and alert at the right time. And as well as orchestrating your sleep-wake cycle, your circadian rhythm regulates your metabolism.

“The human body thrives on routine,” Emma Zengh, a certified nutritionist, previously explained to us. “Which means that eating dinner at the same time every night helps keep the hormones in the body in check.”

So, as well as allowing enough time to digest my food (and prevent a spike in cortisol due to low blood sugar levels), eating mealtimes at roughly the same time every day is another way to cement my circadian rhythm.

Quick tips to falling back to sleep when you wake at 3 a.m.

Waking up at 3 a.m. can feel debilitating. However, I have learnt how to better manage them in the moment in order to fall back asleep faster. These are some of the strategies I find useful...

• Practice the 15 minute sleep rule: Staying in bed when you can't sleep leads to a negative association with your bed. The advice from experts is clear — if after 15 minutes you're still awake, get up and leave the room and do something relaxing. Then, when you feel tired, go back to bed.
• Don't immediately check the clock: Rolling over and checking the time can cause further feelings of anxiety. It can also lead to the temptation of scrolling on your phone, making it even harder to go back to sleep.
• Try cognitive shuffling to stop rumination: If you're waking with anxiety, it can be hard to turn off the chatter in your brain in order to fall back to sleep. To help, I try cognitive shuffling, a relaxation technique. To do it, pick a random letter then think of different words beginning with that letter.

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

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

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

At a glance: Key takeaways

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

What are AYO+ Light Therapy glasses?

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

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

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

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

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

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

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

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

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

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

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

The root cause of my sleep and energy issues

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

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

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

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

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

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

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

Trading caffeine for circadian-optimized shots of blue light

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

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

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

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

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

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

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

Here’s what happened…

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

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

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

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

Sleep inertia

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

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

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

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

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

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

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

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

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

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

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

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

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

It was a game-changer…

Goodbye, afternoon slumps

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

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

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

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

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

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

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

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

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

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

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

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

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

Energy levels rising, caffeine reliance dropping: Three months on

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

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

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

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

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

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

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

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

My verdict

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

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

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

The current heatwave that has had the UK in a sweltering chokehold might be coming to an end, but the next one is right around the corner. The MET office has predicted a hotter than average July and more 'red temperature alerts' for Brits, which is terrible news for anyone like me who struggles to sleep in high heat. And things aren't looking any better for large parts of the US, with the Old Farmer's Almanac predicting a 'hotter than usual summer'.

After almost a week of sleepless nights, I’m thinking ahead to when the next heatwave hits — and I refuse to be caught out again. I thought closing my windows during the day was enough to cool the house down at night. But I clearly need more cooling tech on my side to get through this new breed of heatwave we're now facing.

Here’s everything I’m snapping up for cooler sleep before the Amazon Prime Day sale ends tonight, from powerful misting fans to portable air con units. I'm lucky enough to sleep on a great mattress that regulates heat well, but if yours turns into a giant foam oven in summer, check out our guide to the best Amazon Prime Day mattress deals for last-chance discounts on top-rated cooling mattresses.

UK Amazon Prime Day cooling deals for better summer sleep

US Amazon Prime Day cooling deals for better summer sleep

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

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

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

Don't forget your Prime Membership...

Top 5 sleep tracker US Prime Day deals

Top 5 sleep tracker UK Prime Day deals

We've seen heatwaves in the US and the UK already this year, and while that might be great for a day at the beach or park, it's not ideal for sleeping. Especially if you're one of countless people making a common yet key mistake with your bedroom window that unintentionally makes your bedroom even hotter during a heatwave.

After staying in a beautiful, but particularly hot, rental property in the UK for a week as temperatures soared during a record-breaking May heatwave, I learned a bedroom window hack that can help keep you cool at night. And here I've spoken to sleep and home experts about why it actually works.

Read on to find out what key bedroom window mistake you should avoid at night during a heatwave, and what to do instead to keep your sleep space cool.

• 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 

• The key mistake – Keeping the bedroom window and curtains/blinds open during a heatwave is the most common mistake people make.
• Why it's a mistake – When the temperature is hotter outside than indoors, you're actually allowing warm air into the room, while open curtains/blinds allow sunlight in that can also heat up your sleep space.
• The fix – Keep windows and curtains/blinds closed during hot weather, opening them when the air is cooler in the evening. You can also use tin foil on windows during very hot weather, but this is only a temporary solution.
• The temperature thresholds – You must close up your bedroom the moment the outdoor temperature exceeds the indoor temperature. As a rule of thumb, experts recommend sealing the room once outdoor temperatures reach 22°C to 25°C in the UK, or 79°F in the US (the official indoor limit recommended by the World Health Organization). At this point, your walls begin to hold heat.
• Beware hidden heat traps – these include bedroom electronics on standby, memory foam mattresses, and thick bedding, non-breathable bedding.

The key bedroom window mistake people make during a heatwave

Picture a sizzling hot day. You're at home and you decide to throw the bedroom windows open to let some air in. After all, you want a cooler room before you try to sleep.

But think twice before you do, as John La Puma MD, author of Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years—The 7% Outdoor Rx Restores Them says: "in a heatwave, opening windows and curtains is the wrong move to cool the bedroom."

"This is a very common mistake." He explains.

"Many people assume that opening windows automatically cools a room but that isn’t always the case," Jason Peterkin, director and founder at 247 Blinds tells me, explaining that in the UK in particular, homes are built to retain heat so we instinctively open windows to try and let fresh air circulate.

"However, if it’s hotter outside than inside, this backfires completely, and we end up making the room warmer by mistaking moving air for cool air," he adds.

Andrew Seed, sleep specialist and managing director at The Odd Company agrees: "Opening bedroom windows can help in mild weather, but it doesn't work during a heatwave when outdoor temperatures are higher than indoors."

Peterkin explains to me that heat moves to where it is cooler, so when the outside air is warmer than it is inside, "opening windows can allow warm air into the room and raise indoor temperatures, making it tough to sleep at night, even after the sun goes down."

Meanwhile, if you're leaving curtains and blinds open during the day too, you're allowing "direct sunlight to enter through uncovered windows which can also lead to rooms quickly heating up," he adds.

Closing windows during the day also prevents pollen entering your bedroom and exacerbating allergies that can impact sleep. Just keep in mind that pollen counts are often high in the early evening, too.

How this mistake affects your sleep all night in a heatwave

Letting warm air and sunlight into the bedroom during the day is clearly not a good idea, but won't the temperature of your sleep space just drop anyway as the temperature outdoors does?

According to the experts, it's not that simple. "During the day, heat that enters the room gets absorbed by the 'thermal mass' of your bedroom – everything from the walls to the flooring, and even your mattress," explains Peterkin.

"By bedtime, even if the outside air has cooled down, these objects continue to slowly release trapped heat back into the room throughout the evening, meaning that bedrooms can remain uncomfortably warm long after outdoor temperatures have started to fall."

And as Dr. La Puma says, "Going to sleep is really a core body temperature cool-down event. A warm room makes that nearly impossible."

The 4-step bedroom window hack to use in a heatwave instead

I can vouch for this hack, which consists of several steps, as I've used it myself. But the experts I spoke to gave me more insight into exactly why it works. Read on to find out more...

Step 1: Keeping windows closed in the day, even in the shade

When I was staying in a very warm home during a heatwave it did feel counterintuitive to close the bedroom windows during the day when it was so hot. But, the experts I spoke to backed up our decision.

"This helps prevent hot outdoor air from getting into the bedroom," says sleep specialist Andrew Seed. "By keeping windows shut, you have a better chance of retaining the cooler air that has built up overnight and slowing down the rate at which the room heats up."

Ideally you should also keep your bedroom door closed all day to ensure any cooler air remains trapped in the room, and isn't 'diluted' by warmer air throughout the day as temperatures rise.

Peterkin also explains that when the outdoor temperature is hotter than the indoor temperature, closing bedroom windows during the day "acts like a shield, preventing warm air from entering the room to reduce the amount of heat building indoors. It’s a like keeping your freezer door closed to maintain temperature, rather than opening it."

Step 2: Keeping curtains/blinds closed all day

I love sunshine streaming into my bedroom, so I was a little reluctant to have the bedroom curtains closed at our rental. However it was an effective strategy, alongside having the windows closed, for avoiding a stifling room come bedtime.

"Keeping your curtains and blinds closed acts as a barrier against direct sunlight, particularly in sun-facing windows, preventing it from entering your home and helping to keep the temperature cool," says Peterkin.

He suggests thermal blinds or curtains, while Dr. La Puma adds that "blackout curtains can be very effective from preventing heat from getting to the walls, which otherwise absorb and retain heat."

Step 3: Open windows in the evening when the temperature outside has dropped

The good news is that you don't have to keep your bedroom windows closed all night as well when there's a heatwave. Once it got a little cooler in the evening, we opened our windows and bedroom door to allow cooler air to flow through the room.

Here's what Dr. La Puma recommends: "Open the windows once the outdoor temp is cooler than the indoor temp, and cross-ventilate if you can."

Seed explains how opening the bedroom window once it's cooler outside: "It improves air circulation, helping trapped heat escape and allowing cooler air to flow into the room."

Expert tip: Both Seed and Peterkin suggest that opening windows at opposite sides of your home will help provide the most effective cross-ventilation.

Step 4: On super-hot days, use tin foil on your windows in the day

I'll admit that it did feel extreme to tape tin foil to the bedroom windows of our rental, but on the hottest days it worked wonders alongside the other steps listed above.

Seed explains that "on exceptionally hot days, covering windows with tin foil can be a good hack as it reflects the sun's heat away from the bedroom.

"While taping tin foil to your windows works in theory, acting like a giant mirror to bounce heat away, it isn't exactly a great look and is considered a temporary solution.

"You shouldn't have to make your house look like a spaceship just to stay cool," he says. Instead, he suggests looking for high-quality thermal blinds.

The specific temperature at which you should shut bedroom windows in a heatwave

Research indicates that the ideal temperature for sleep is between 65 to 70 F (18 to 21 °C), so is there a specific outdoor daytime temperature that should prompt you to close bedroom windows and curtains/blinds in hot weather?

Advice from the United States Environmental Protection Agency is to close windows in the home when the temperature of the air outside exceeds the temperature indoors, while UK government recommendations focus on only opening your home's windows when the air temperature is cooler outside than in, later in the day.

"In UK homes, I would recommend taking precautions to keep bedroom temperatures down once outdoor temperatures reach around 22-25°C, and more so if your bedroom is in direct sunlight," says Seed.

"The key factor is whether it’s warmer outside than inside, which is usually around the mid-20s," explains Peterkin.

Dr. La Puma says that in general in the US, "at 79°F or higher, after you get out of bed, close up the bedroom. If it already feels warm in the bedroom to you, the walls are already beginning to hold heat."

He points out that 79°F is the recommendation for maximum indoor daytime temperature from the World Health Organization (WHO).

7 hidden bedroom heat traps causing you to sleep hot

We've covered how you can utilise your windows to prevent a hot bedroom at night during a heatwave, but other elements of your room, items within it and even what you wear to bed can trap heat and cause you to have an unpleasantly hot sleep...

• “Thick duvets and non-breathable bedding can all trap body heat, making it harder for your body to cool down while you sleep," says Seed.
• "Many electronics on standby are basically small space heaters," says Dr. La Puma.
• Memory foam mattresses also "trap body heat," says Dr. La Puma. Dense memory foam beds in particular are known to retain heat.
• Thicker or large rugs in your bedroom might be great in winter, but they insulate, so can trap heat.
• Furniture placed flush to the wall can limit air circulation, so consider moving your bedroom pieces a touch away to prevent heat build-up.
• Blocked air vents prevent air flow and can lead to hotter rooms.
• Heavy pajamas or those made from synthetic fabrics like polyester, which holds onto heat and doesn't have good airflow.

One of the best cooling mattresses may be a good investment this summer if you regularly sleep hot anyway, or you could consider a mattress topper with cooling properties as a more affordable alternative for warmer months.

The best cooling duvet in our duvet guide works for all sleep styles and can be machine washed, while our guide to cooling bedding will help you understand which materials to choose, and which to avoid.

Sleepwear made from natural, breathable materials like 100% cotton or linen, or bamboo, eucalyptus or silk should help you avoid overheating.

Bedroom fans for cooler sleep in a heatwave

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

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

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

Key takeaways: At a glance

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

The 2 best foods for sleeping well during heatwaves

1. Food rich in fiber and protein

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

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

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

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

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

2. Water-rich foods

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

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

The 3 worst foods for sleeping during heatwaves

1. Spicy and hot foods

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

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

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

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

2. Fried and fatty food

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

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

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

3. Heavy meals

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

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

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

1. Reduce fluid intake 3 hours before bed

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

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

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

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

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

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

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

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

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

3. Avoid alcohol

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

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

More from Tom's Guide

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

With homes in the UK acting like brick ovens and soaring energy bills leaving many in the US hesitant to blast the AC, the summer heatwaves are set to ruin your sleep. You need a way to cool down before bed so you don't spend the next few months sweaty, sticky and sleep deprived.

Your internal body clock relies several signals to fall asleep and one of them is temperature — your core needs to drop around 2°F / 1°C for you to drift off. But when your room is too warm, your body is unable to disperse heat efficiently. This leads to tossing and turning, which in turn causes cortisol levels to spike, leaving you vulnerable to 3 a.m. wake ups.

But a refreshing bedtime drink such as our Iced Summer Sleep Tea can help your body cool naturally, so you fall asleep fast even in a heatwave. Created by Claire Davies, Sleep Editor and Certified Sleep Science Coach, here we'll explain why this tea works, plus everything you need to make it.

How a bedtime iced tea helps you fall asleep fast in a heatwave

Our bedtime tea takes a three step approach to creating the perfect conditions to sleep in a heatwave.

First, it's cooling (both literally and mentally.) Served over ice, this tea cools the throat to provide immediate relief from the hot weather.

The menthol in the peppermint also makes you think you're cooler (without the shock of ice water.) By triggering the TRPM8 sensors in your mouth, menthol tells your nervous system that you're physically cold.

Second, it's hydrating. Slowly sipping a cooling drink replaces the fluids you've lost through sweating, keeping your body hydrated during the night. This helps you wake up energized and without the classic "heatwave headache" that comes from an under-hydrated system.

Third, it's full of sleep friendly ingredients. Chamomile is a source of sleep-inducing compound apigenin while the electrolytes from a splash of coconut water or a pinch of salt will help replenish the minerals you've lost through sweating. This in turn relaxes your muscles and calms a racing, overheated heart.

The ritual of the tea-drinking process can also help you relax before bed. But make sure to sip, rather than chug, to keep your bladder happy.

How to make an Iced Summer Sleep Tea

• Steep two chamomile tea bags and two peppermint tea bags in 500ml of boiling water for 8-10 minutes
• Remove the tea bags and add 60ml of coconut water and honey to taste
• Chill for 1-2 hours
• Serve over ice and sip roughly one hour before bed

Below are the detailed instructions to brew an Iced Summer Sleep Tea but don't worry, it's super simple. And if you keep scrolling, you'll find everything you need to make it.

Brew the tea (10 mins prep)
Place two chamomile tea bags and two peppermint tea bags into a heat proof pitcher. Pour over 500 ml of boiling water. Leave to steep for 8 to 10 minutes to extract the maximum amount of apigenin (a sleep-inducing antioxidant) and menthol.

Add a mineral boost (1 min prep)
Remove the tea bags and, while the tea is still warm, add 60ml of pure coconut water as a mineral boost to supercharge the tea with sleep-supporting electrolytes like potassium and magnesium. Alternatively, add 60ml of soda water and a pinch of natural sea salt.

Add honey (1 min prep)
Stir in one tablespoon of raw honey (or sweeten to your personal taste) until completely dissolved. Science tell us that natural sugars slightly raise insulin levels, making it easier for the sleep-inducing amino acid tryptophan to enter the brain.

Let it chill (2 to 3 hours)
Allow the pitcher to cool to room temperature before putting it in the fridge to chill completely for roughly two to three hours before you drink it.

Start drinking around 90 minutes before bed
Pour the chilled tea into a tall glass over large ice cubes. Sip it slowly over a period of 30 minutes, and around 90 minutes before when you want to sleep.

This allows the sleepy compounds to get to work while ensuring the liquid has passed through your system before bed, so you won't be woken up in the night because you need the bathroom.

What you'll need to make an Iced Summer Sleep Tea

For the highest concentration of apigenin to quiet the nervous system, we recommend using teas made with intact chamomile heads, rather than chamomile dust (but you might need your own tea filters.)

And opt for pure peppermint tea for the biggest cooling pay off. Whole leaves such as the Teapigs Peppermint Leaves are best, as they contain more menthol oil for that tingly fresh sensation.

For electrolytes and minerals, we suggest pure coconut water — a potassium boost with a touch of sweetness. Alternatively, use a pinch of natural saa salt for minerals without an unwelcome bite of sodium (Those on low sodium diets should opt for coconut water or skip this step.) And don't forget a spoonful of honey.

The equipment is simple but a heatproof glass pitcher is a must, so you can pour boiling water straight in without worrying about cracking (thermal shock resistant borosilicate glass is best.) We also recommend big ice molds which melt slower, keeping your drink crisp without watering it down. And for the final touches; insulated glasses and stirring sticks.

US shopping list

UK shopping list

Summary

If your usual mug of steaming chamomile tea looks less than appealing in the heat, our cooling alternative offers the same benefits without leaving you hot and bothered.

It also gives you what's likely to be a much needed hydration boost before bed. Alternatively, try TikTok favorite the sleepy girl mocktail, which uses tart cherry juice for a sleep-boost.

While the sun sets and your tea brews, cool your house by throwing open the windows and doors to create a cross breeze (but close your windows in the morning, to lock in any cool air.)

Put your lotions in the fridge while you take a lukewarm shower — your post-wash routine will feel like bliss on your skin. And if you want a snack with your drink, try a kiwi for a boost of serotonin.

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

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

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

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

Don't forget your Prime Membership...

Top 4 sleep tracker US Prime Day deals

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

Top 4 sleep tracker UK Prime Day deals

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

Amazon Prime Day has arrived in the midst of a scorching hot summer, making it the perfect time to save on cooling sleep gadgets designed to help you get the rest you need.

Snapping up a cooling sleep deal is one of the best investments you can make, especially when you consider that heat-related insomnia isn't just a summer issue — research shows the average global citizen is already losing 44 hours of sleep a year to increasing nighttime temperatures.

While not all deals in this days-long sales event are worth buying, these cooling products are some of the best Amazon Prime Day mattress and sleep deals we've seen so far that we predict will sell out fast. From heat-dissipating pillow cases to portable air conditioning units, these Amazon deals will have you falling asleep fast during heatwaves...

The best US cooling sleep deals

The best UK cooling sleep deals

I'm a sleep editor and a mother of two, so I know a thing or two about helping your kids get the sleep they need. I've combed through today's Prime Day deals to bring you my five top picks for helping your little ones sleep well through a swelteringly hot summer and beyond.

My top recommendation? The YOTO Player starter bundle, now $99.99 (was $124.99) at Amazon (£79.99 down from £99.99 at Amazon UK) which is an excellent price on this hugely popular audio book-player-come-nightlight.

With thousands of items discounted for Prime Day, it can be hard to know where to start. This is my fourth year covering the sales, and I've helped pick the best Amazon Prime Day sleep and mattress sales. Below, you'll find my top picks for helping your kids rest well, night after night.

• Shop all Prime Day deals at Amazon

5 Prime Day deals I’d buy to help my kids rest well at night

5 Prime Day deals I’d buy to help my kids rest well at night

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

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

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

• Shop all Prime Day deals at Amazon

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

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

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

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

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

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

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

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

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

Temperatures are soaring, the Old Farmer's Almanac is predicting a "hotter-than-usual" summer for much of the US, and the UK is experiencing record-breaking heat. How are you meant to sleep with all that going on?

Here at Tom's Guide, we know a thing or two about struggling to sleep in the heat. In last year's heatwaves we were left restless, awake at 3 a.m. and trying every cooling sleep hack that drifted across our algorithm. This year, we're putting that pain to good use by curating the sleep tips that actually work and enjoying good rest even during the hottest nights of the year.

Below are the best of the best tips for sleeping in hot weather, tried, tested and approved by our sleep team. (Including hacks you can try out tonight, no purchase necessary.) So close your curtains, fill your ice cube maker, and enjoy sweet dreams of the Arctic Circle...

Key takeaways

• Use the caveman method: close the windows and curtains during the day to keep warm air out and open them up overnight to let cool air in.
• Feel cozy while sleeping cool: Dress your bed in a breathable top sheet to create a feeling of security without stuffiness.
• Go natural: Check the labels on your bedding and pajamas, then swap out synthetic fibers for natural fabrics such as cotton and bamboo.
• Harness any and all breezes: Place your fans facing an open window to create a cross breeze, or freeze a bottle of salt water and place it in the path of a desk fan to supercharge the cooling.
• Try the inverse hot water bottle hack: Half-fill your hot water bottle with water and freeze it. Place the frozen bottle by your feet for quick and effective cooling.

How to keep your bedroom cool in a heatwave: Expert tips

1. Try the 'caveman method'

"Having spent seven swelteringly hot summers in Sydney, my number one sleep tip is to close your bedroom window, blinds and doors during the day.," says Nicola Appleton, Sleep Editor.

This is known as the caveman method (because caves are cold and dark — get it?) and while it might seem counterintuitive, it's one of the best ways to cool your house during a heatwave.

On a hot, still day an open window simply lets more unwelcome warmth into the house. Closing your windows and your curtains keeps any lingering coolness from the night inside the house, for you to soak up, while blocking out sweltering air.

2. Open your windows and curtains at night

There's an important step two to the caveman method...

"When the outside temperatures drop lower than the indoor temperatures, open the window wide and allow the cool air to flow through," says Nicola. "And not just the window in your bedroom. Open windows on the opposite side of the house to create cross ventilation."

"I hate any light in my room when I'm sleeping but in a heatwave, I'll fling my curtains open at night to ensure lots of cool air can flow through," says Ruth Jones, Senior Sleep Writer. "I use an eye mask made of breathable materials to block out most of the light, so I get a comfortable balance of cool and dark."

Use your dual sash windows (if you have them)
“I used to live in a beautiful Victorian apartment with no AC but I did have dual-sash windows, and they were excellent for keeping my bedroom cool in summer," adds Claire Davies, Managing Editor of Sleep and Certified Sleep Science Coach.

“With these, you can open the window equally at the top and the bottom. Rising hot air gets sucked out the top of the window, and crisp, cooler air comes in the bottom, creating a natural convection current.”

3. The inverse hot water bottle rapid cooling hack

“I have a major issue with people putting their bed sheets in the freezer – mold on my mattress is just not worth it, thanks. But I do like the frozen hot water bottle trick when done correctly," says Claire.

“Here you fill a rubber hot water bottle with cold water to around halfway (if you fill it completely, the ice will expand and burst the hot water bottle), then lay it flat in the freezer for a few hours."

“Before heading up to bed, put the cold water bottle in a towel," she advises. "Place another thick towel at the foot of your mattress, where your feet will lie. Slide the bottle into its cover (or a thin pillowcase) just before you get into bed, then rest your feet on it once you’re in bed.

“This cools the blood in the vessels in your feet, helping to lower your body temperature so that you can fall asleep faster during the heatwave," she explains. For another way to cool your feet quickly, try keeping your socks in the freezer (put them in a bag first, to keep them away from your food.)

Freezing a hot water bottle can weaken the materials so avoid using it for hot water at a later date.

4. Turn your fan toward the window

No AC? A fan is the next best solution to quickly cool a room. But don't just point your fan at the bed. We've tried a better solution: direct your fan toward an open window. This pushes the hot air from your room out while helping cold air be drawn in.

For the most effective set up, try the two fan method. Open two windows: one in your bedroom and one on the opposite side of the house. Place one fan facing out towards an open window, and the other fan facing in towards the room by the second window. Turn both fans on to create cross ventilation and a consistent cooling breeze.

OR direct your fan at the wall or ceiling
If you don't have the windows (or fans) to make the above method work, try Frances's trick and turn your fan toward the ceiling or wall.

While having the fan facing your bed will give you the quickest stream of cool air, it also directs a blast of dust and other allergens directly at your face. This can lead to itchy eyes and sneezing.

By allowing the air to move around the room, you won't get the same concentration of allergens, for cooler sleep without the coughing.

5. Small fan? Try the ice water bottle trick

“One my mum taught me: freeze a few small bottles of water, and put a generous helping of salt inside each one before sealing them. Once the bottles are fully frozen, wrap them in a damp, thin cloth and stand them in front of your fan," says Claire.

“Salt lowers the freezing point of water, so these bottles will get significantly colder than ice cubes – and they will stay frozen for longer," she adds. "So you’ll feel the benefit of them for hours instead of minutes."

"I only have a small fan so unless it's point directly at my face, it can't keep me cool in the night," says Ruth. "Placing frozen bottles, or even a handful of ice cubes in a bowl, in front of it really ramps up the cooling power.

Why the damp cloth? "It catches condensation so you don't end up with a puddle on your nightstand come morning," explains Claire.

6. Ditch heavy bedding and sleep under a breathable top sheet

"Another tip I swear by is ditching the duvet and comforter in favor of a cooling and breathable flat sheet, like the DOZ Bamboo Flat Sheet," says Nicola.

"I don't really feel safe at night unless I have something covering me but a cooling sheet feels feather-light against my skin, allowing me to drop off quickly," she explains.

7. Upgrade your bedding to natural materials

"Check the material composition of your bedding, including bed sheets, pillowcases, mattress protectors, and eye masks," advises Frances Daniels, Senior Sleep Writer. "I used to use satin pillowcases and eye masks, plus polyester bed sheets and pjs, during heatwaves until I realized they were causing me to feel uncomfortably warm."

While you might be tempted to ditch the pajamas altogether, the fabric helps sweat dissipate so you cool down faster. When you're naked, sweat instead sits on the skin causing that uncomfortably clammy sensation.

"I now use natural materials like cotton, silk, linen, and bamboo-viscose," says Frances. "These have built-in breathability, allowing hot air to circulate and cool."

And this doesn't have to mean an expensive shopping trip: check the labels on the sheet sets and pajamas forgotten in the back of your cupboard.

Why is it so hard to sleep in a heatwave?

You're sweaty, you're frustrated, and your pillow feels like it's fresh out of the oven — no wonder it's so hard to sleep in a heatwave.

But hot weather impacts your sleep beyond discomfort. It's also a fly in the ointment of the internal processes that control our sleep-wake cycle.

In the evening, your body naturally starts to lower in temperature by roughly 2°F / 1°C. This mimics the natural temperature drop between day and night while indicating to your circadian rhythm (your internal body clock) that it's time to sleep.

During a heatwave, however, your body can't successfully lose that heat. An increased ambient temperature keeps you warm and disrupts your body clock's wind-down process.

High overnight temperatures have also shown a decrease in sleep efficiency. In other words, when you do fall asleep, you're more likely to wake up in the night.

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

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

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

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

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

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

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

Want something softer? Try this...

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

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

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

Why the Oura Ring 4 is our #1 sleep tracker

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

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

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

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

Smaller budget? Try this...

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

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

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

My experience with Gemini, Copilot, and ChatGPT

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

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

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

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

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

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

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

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

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

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

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

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

Is ChatGPT sleep advice trustworthy?

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

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

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

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

Dr Wu's ChatGPT rating: 2 out of 5

Is Copilot and Gemini's sleep advice trustworthy?

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

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

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

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

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

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

Did any of the AI assistants provide good sleep advice?

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

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

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

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

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

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

1. Be specific with your questions

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

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

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

2. Don't let faulty assumptions guide your questioning

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

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

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

3. Make the AI model push back or ask questions

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

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

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

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

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

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

Key takeaways

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

5 things sleep experts do to fall asleep during heatwaves

1. The 'Caveman Method' for bedroom windows

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

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

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

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

2. The lukewarm shower trick

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

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

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

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

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

3. The lightweight bedding switch

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

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

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

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

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

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

4. The wet towel fan hack

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

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

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

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

5. They get a (temporary) sleep divorce

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

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

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

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

3 heatwave mistakes sleep experts avoid

1. They avoid eating too late

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

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

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

2. They avoid evening workouts

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

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

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

3. Clock watching

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

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

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

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

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

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: I kept waking up at 3 a.m. — until insomnia experts spotted 3 key culprits and explained how to fix them

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

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

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

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

Key takeaways

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

What is the 7:1 sleep rule?

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

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

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

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

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

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

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

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

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

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

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

1. I'm falling asleep faster

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

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

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

2. I'm waking up less at night

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

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

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

3. I'm waking up fresher

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

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

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

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

More ways to boost your sleep score

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

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

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

Our favorite sleep tech

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

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

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

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

What is the Eight Sleep Pod smart mattress cover?

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

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

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

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

How a smart mattress can improve productivity

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

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

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

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

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

2. Sleep trackers help you identify problem areas

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

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

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

3. Waking up at the right moment beats sleep inertia

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

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

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

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

How does sleep help learning?

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

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

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

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

My favorite place to read is in bed: it's cozy, comfortable, and people can't distract me when I'm getting to the good bit. I'm happy to spend the evening tucked up with a book but recently I've found that when I close the page and turn the light off, it's taking me a long time to fall asleep.

So I turned to the experts. Dr. Jessica Weatherford, psychologist, explained my pre-bed reading marathons aren't the soothing habit I thought they were. Instead, I'm breaking one of the "most important factors in consistently healthy sleep" by teaching my brain the bed isn't just for dozing off.

"Maintaining a strong bed-sleep association is a major contributor to healthy sleep and can help reduce the risk of insomnia symptoms," says Dr. Weatherford. And it's not the only seemingly innocuous habit that might be causing your sleep woes, as she explained. Here's what you need to know.

• 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

Key takeaways

• When you consistently use your bed for sleep only, you teach your brain that climbing into bed is a cue to drift off
• Doing other things in bed, such as reading or watching TV, weakens this association between bed and sleep. This makes it harder to fall asleep and can leave you lying awake when your sleep is disrupted
• If you do want to read in bed, keep it short, dim the lights and don't read anything too stimulating

Why reading in bed can stop you from falling asleep

If you're sleeping on one of the best mattresses for your sleep style, it's far too easy to treat this comfy retreat as a second couch. However, using your bed for reading, scrolling, worrying, online shopping... almost anything other than sleeping, can confuse your brain about the purpose of the bed.

"When bed is used mostly for sleep, getting into bed becomes a cue for the brain and body to transition toward sleep," says Dr. Weatherford, an insomnia expert at Catalyst Psychology.

However, she explains that when you take other activities to bed (say, hours and hours of reading), you tell your brain that there are many reasons why you might be climbing into bed — so you don't have to sleep just yet.

"I often help my clients protect this association by limiting bed for sleep, sex and a bit of wind-down reading," says Dr. Weatherford. This way, your brain will recognize climbing into bed as the final part of your wind-down routine and a key indicator that it's time to sleep.

"Spending lots of time scrolling, worrying, watching TV or trying to force sleep can train the brain to stay awake in bed, and which may contribute to sleep problems down the road," she adds.

But bookworms, you don't have to ditch the novel entirely. "A bit of reading with a dim lamp before bed is absolutely fine," says Dr. Weatherford.

Boring books to read before bed

3 things you're doing before bed that are causing our 3 a.m. wake ups

Reading in bed isn't the only habit you think is fine but might actually be bad for your sleep. Watch out for these unexpected disruptors as well...

1. You're drinking sleepy-time tea right before bed

A steaming mug of chamomile tea or a glass of tart cherry juice are often cited as natural sleep aids and these soothing sips can contribute to a healthy wind-down routine.

However, if you get the timing wrong, your pre-bed drink can contribute to a bout of nocturia. In other words, waking up to use the toilet.

We recommend incorporating sleepy drinks into your evening routine but to finish drinking around one to two hours before bed. This gives the liquid enough time to pass through your system so it won't wake you up.

2. You're brushing your teeth too late

First, we very much do advise brushing your teeth before bed to protect your oral hygiene.

However, waiting until the minutes before you climb into bed for a dental brush-up can inadvertently destroy your sleep pressure. From the bright lights to the minty toothpaste, it's all a rush of stimulation.

So once you've finished the last sip of your chamomile tea, brush your teeth and then settle into your nighttime routine, giving you plenty of time to regain that sleepy feeling.

3. You're going to bed when you aren't tired

Keeping a consistent bedtime is one of the best ways to create a healthy sleep schedule. But forcing yourself to call it a night when you aren't actually tired can create it's own problem, as you're more likely to lie awake.

If you often find yourself wide awake at bedtime, there are ways to increase sleep pressure (that's the urge you feel to sleep.) Try some gentle exercise, pick up a boring book, or relax with some sleep meditation.

When you find yourself dropping off, it's time to get into bed.

"Going to bed when sleepiness signals are strong, such as yawning, heavy eyes or lower energy, helps support that [bed-sleep] connection," explains Dr. Weatherford.

Why too much time in bed causes 3 a.m. wake ups

It's normal to experience brief awakenings in the night, as your body cycles through sleep stages. During light and REM stages of sleep you're particularly susceptible to disruption, which causes these micro awakenings.

However, when your brain doesn't recognize being in bed as a cue to sleep, these wake ups can drag on.

"The brain learns through repetition," explains Dr. Weatherford. And when you're repeatedly lying in bed not sleeping, your brain doesn't feel the same pressure to fall asleep... even at 3 a.m.

If you do wake up at 3 a.m. and can't fall back to sleep, the best thing to do is get out of bed and relax in another room until you feel tired again. This helps support that link between being in bed and being asleep.

"The more consistent someone is with protecting the bed-sleep connection, the more likely they are to have healthier, more consistent sleep," adds Dr. Weatherford.

Products we've tested to help you fall asleep fast

This year's Amazon Prime Day mattress deals have landed and so far it's been a pretty bland sale from the online retail giant. While there are a handful of genuinely good deals, most of the offers in today's Prime Day deals drop are on cheap beds with no cooling clout to help you sleep well in the summer ahead.

To help you spend your money wisely, we've found Amazon Prime Day mattress deals worth buying. Two of these mattresses are made by Simba and Nectar; sleep brands behind some of the best mattresses we've tested.

We'll be updating this page throughout the week with new deals, vetted by our sleep experts as and when they land. Don't forget, you have to be a Prime member to access these cheaper prices. Not a member? No problem – Amazon is offering a free Amazon Prime 30-day trial all of this week.

At a glance: Today's best Prime Day mattress deals

• View all Prime Day mattress deals at Amazon
• Simba Simbatex Cool Mattress: from £261 at Amazon
• Zinus Green Tea Memory Foam: from £73 at Amazon
• Nectar Memory Foam mattress: from £319 at Amazon
• Respray Memory Foam Sprung mattress: from £118 at Amazon

Today's 5 best Amazon Prime Day mattress deals of 2026

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: I kept waking up at 3 a.m. — until insomnia experts spotted 3 key culprits and explained how to fix them

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

Last week, I asked a neuroscientist to share her gold-standard sleep routine, and her advice was chock full of science-backed sleep tips. However, if you've tried aromatherapy and herbal tea but still find it difficult to drift off, it's important to know that there are alternative sleep aids to try.

"Most people will tell you to meditate or do some breathing exercises for 30 minutes before you go to bed — but if they don't work for you then find something that does," says researcher Hannah Shore, Head of Sleep at MattressOnline.

I recently asked Shore to share her most surprising sleep tips to help you fall asleep fast, from revisiting your favorite TV show to keeping an unusual item on your nightstand. So if going to bed on time and ditching doom-scrolling still can't help you drift off, it's worth giving these tips a go...

Key takeaways: At a glance

• Binge-watching new shows will overstimulate you and keep you awake, but watching reruns of familiar, favorite TV shows stops racing thoughts and actually helps you to switch off, ready for sleep.
• Brush your teeth and wash your face at least one hour before bedtime, so that can just climb into bed as soon as your body is ready for sleep and not wake yourself up again in the bathroom.
• If you can't fall asleep within 20 minutes, get out of bed to prevent your brain from forming a negative association between your bed and trouble sleeping.
• If your middle insomnia is caused by overheating in bed, keep a damp cloth on your nightstand and apply it to your neck and wrists to cool down fast and drift off quickly.

3 unusual tips a sleep expert shares to beat insomnia and fall asleep fast

1. Re-watch your favorite TV show

There's a common misconception that watching TV before bed is the ultimate nighttime don't, especially when considering the sleep-delaying effects of blue light.

However, sleep expert Shore says that this delay is a result of TV consumption habits (read: and binge-watching new shows) rather than watching TV itself. "Watching ‘just one more episode’ of a new TV programme means we lose hours and end up cutting our sleep short."

Instead, Shore watches familiar, light-hearted TV shows (including comedies "Friends" and "Brooklyn Nine-Nine") instead of starting a new show, watching high-octane thrillers, or distressing news content.

"Watching reruns of your favourite TV shows provides the distraction your brain needs, stops the racing thoughts, and allows your brain to ‘switch off’ making it easier to fall asleep," she explains.

While it's been shown that the effects of blue light have been exaggerated, there is still evidence that suggest that some people can be more susceptible to them.

"Tech is everywhere and simply trying to ignore it can induce stress, but turning on eye comfort mode and swapping out the harsh blue light for more subtle yellow hues can negate this stimulating effect," Shore suggests.

2. Don't get ready for bed during bedtime

When you think of a nighttime routine, you may picture yourself getting into some cozy jammies and washing the day off your face — but these are actually common nighttime routine mistakes.

So, when should you start getting ready for bed? Turns out, not at bedtime.

In fact, even a simple trip to the bathroom right before bed can derail sleep, as harsh LED bathroom lighting means your brushing your teeth under light bulbs that have been found to suppress sleep-inducing melatonin.

Instead, Shore says evening tasks (like changing into your pajamas and brushing your teeth) should be performed before your nighttime routine to prevent you from having to do them when you're mind and body is ready to sleep.

"It sounds simple but before I do anything in my nighttime routine, I get fully ready for bed...that’s PJs on, face washed, and teeth brushed," she reveals.

"That way, when I get tired, it means I can get into bed straight away and fall asleep, without having to do all these things which wake my body up," she adds.

3. Get up in the middle of the night

While Shore says that waking up a few times throughout the night is normal (as as we cycle in and out of deeper and lighter sleep), being unable to fall back to sleep isn't so normal.

If you find yourself clock-watching and stressing about the number of hours you have left before you need to get up, Shore has some surprising advice for you: "Get back up and start the wind-down routine again."

Unexpected, but getting up when you can't sleep is actually a key tenant of CBTI (Cognitive Behavioural Therapy for Insomnia), as it stops you from creating a negative connection between your bed and not sleeping.

"You’ll find that it will help to clear your mind again, taking your focus off sleep, meaning we will fall asleep a little more easily," explains Shore.

4. Keep a damp washcloth on your nightstand

If overheating during summer nights is a key reason why you can't fall asleep, a damp cloth may help you sleep cooler.

Now if you've tried the Egyptian Sleep Method and instantly regretted it, don't panic — Shore's sleep tip is much less polarizing.

"Keep a slightly damp cloth next to your bed and apply it to key areas to help cool you down quicker, such as your wrists or the back of your neck,” the sleep scientist suggests.

This DIY cooling hack is backed by science, with research showing that applying cold water towels to the neck reduces skin temperature and improves thermal comfort and sensation.

3 things that will make it harder for you to fall asleep at night

1. Staying indoors all day

Shore warns that not going outside during the daylight can mean your body's circadian rhythm misses out on key sleep cues.

Extensive research shows that sunlight supresses sleep hormone melatonin, making your body feel more alert during the day.

"This will make the contrast to darker, duller evening light more prominent, making it easier to signal to your body that it is time for sleep — it starts producing the sleep hormones needed," the sleep researcher explains.

2. Reading a new book

It's been proven that reading a book not only improves sleep quality but sleep duration, too.

However, reading a new page-turner can have the same sleep-delaying effects of watching a new exciting drama.

Instead, Shore suggests re-reading your favorite book to avoid reading "just one more chapter of your new book".

3. Last-minute chores

"Often, we find ourselves falling asleep on the sofa yet staring at the ceiling wide awake when we go to bed, and this is because we go on a detour before getting in bed," Shore tells me.

This "detour" usually includes last-minute chores that we put off doing during the day, such as putting the last few things in the dishwasher or tidying up.

"By doing all of this before you get ready for bed and then completing your winddown routine, you are signaling to your body that it is time for rest and sleep, not wakefulness and chores," explains the sleep expert.

3 top-rated products for falling asleep fast

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

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

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

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

Key takeaways: At a glance

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

What is cognitive shuffling?

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

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

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

Here's how to do it...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

4-7-8 breathing technique

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

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

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

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

The military sleep method

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

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

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

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

The 15 minute rule

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

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

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

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

9 sleep products we're testing and loving

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

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

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

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

Key takeaways: At a glance

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

What is the 7:1 sleep rule?

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

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

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

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

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

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

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

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

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

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

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

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

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

3 other routine changes I made to get more sleep

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

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

1. Getting plenty of exercise

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

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

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

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

2. Natural daylight, especially in the morning

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

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

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

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

3. No more lie-ins

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

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

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

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

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

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

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

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

Sleep products we love right now

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

Brushing your teeth before bed is a common part of nighttime routines. However, making it the very last thing you do before bed could be the reason why you can't fall asleep within a healthy time frame (around 10-20 minutes is average).

In fact, experts say you shouldn't brush your teeth within less than one hour of going to bed if you want to fall asleep quickly and easily. "It sends a signal to your body that it's not actually time to go to sleep, so we produce more wake-promoting hormones, such as cortisol, to stay awake," explain sleep researcher Hannah Shore, Head of Sleep at MattressOnline.

Here Shore explains what happens to your hormones and your energy levels when you brush your teeth right before bed, and how that impacts your ability to fall asleep. She also reveals the three other key activities to avoid right before bed to sleep better.

Key takeaways : At a glance

• According to sleep researcher Hannah Shore, brushing your teeth right before bed forces you to stay active when your body is naturally winding down. This in turn suppresses melatonin, the sleep regulating hormone.
• Bright LED bathroom lights and overstimulating mint-flavored toothpastes enhances alertness and can cause temporary insomnia.
• Other activities Shore recommends you avoid close to bedtime include eating heavy meals and exercising vigorously. These activities raise your body temperature, which in turn makes it biologically harder to fall asleep.

Why you shouldn't brush your teeth right before bed

Supressing melatonin and promoting cortisol

"Usually, we are sitting on the sofa, falling asleep thanks to our circadian rhythm being in a slower phase, our sleep pressure being high, and our body therefore producing the sleep chemical melatonin," says Shore.

However, then comes the journey up to bed, which involves actually getting ready for bed. The problem with brushing your teeth when your body wants to sleep, Shore warns, is that you're essentially trying to stay awake.

"It sends a signal to your body that it's not actually time to go to sleep, so we produce more wake-promoting hormones, such as cortisol, to stay awake," she explains.

"Now our circadian rhythm is trending upwards, providing us more energy. So when we finally get into bed, we're wide awake, staring at the ceiling."

Then there's the act of teeth brushing itself, which is a more energizing activity than you think.

Shore tells me that your evening bathroom routine involves using "fresh, overstimulating toothpaste and splashing your face with water".

In fact, a medical case study has found that there may be a possible association between menthol exposure from mint-flavored toothpaste and insomnia, while another study found that exposure to peppermint aroma right before bed significantly reduced subjective fatigue and enhanced alertness in participants.

And finally, Shore says that teeth brushing is "completed in the bathroom with very bright lights" — and this can have a big impact on sleep.

Research has shown that LED light bulbs (the kind found in bathrooms) emit blue light that can suppress twice as much melatonin than a yellow-green light.

Researchers also exposed participants to standard bathroom-style lighting for just 30 minutes (less than hour before their habitual bedtime) and discovered that modern bathroom vanity bulb significantly suppressed melatonin secretion and increased subjective alertness.

3 activities to avoid before bed

1. Vigorous exercise

Exercising before bedtime may feel like it's tiring you out, but a 2025 study discovered that a vigorous workout within fours of going to bed can make it harder to fall asleep and lower sleep quality.

“When we exercise, our body temperature increases. This can take an hour or so to cool down properly, so make sure you are leaving plenty of time between exercising and going to bed,” Shore advises.

2. Eating heavy meals

Research has shownthat eating a heavy meal too close to bed can prolong the time it takes to fall asleep, while the 10-3-2-10 sleep rule advises finishing your evening meal at least three hours before bedtime.

"Eating a large meal late at night not only leaves you feeling a little uncomfortable lying in bed but can also cause your core body temperature to rise at a point when we need it to be cooling down," explains Shore.

To void nighttime discomfort, the sleep researcher suggests eating a larger lunch and lighter evening meal.

3. Watching or reading engaging content

Putting your phone in grayscale mode or wearing blue light-blocking glasses may help to decrease the stimulating effects of screen lights, but that still doesn't mean you can partake in a bedtime binge-watch.

"If the content is too engaging, then we often use the term ‘just one more…’, meaning we are cutting out sleep short," Shore tells me. "Keep content simple, easy and non engaging which means it's easy to switch off from."

Shore says that the key to building a nighttime routine for better sleep is to focus on calming activities that help you to wind down — even if that's watching repeats of your favourite TV show.

"If breathing exercises and meditation work for you, then great!" she says" "If not, then find something that does, which can be any activity that helps switch off your brain and relax your body."

The products we rate for falling asleep fast

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 insomnia experts spotted 3 key culprits and explained how to fix them

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.

Dreams can tell us a lot of things: teeth falling out means stress, being naked at work indicates vulnerability, and spiders on your mattress means you're worried about... well, spiders. But can your dreams tell you how well you're actually sleeping at night?

Most dreams occur during the REM sleep stage, when your brain lights up and immerses you in a series of strange, unpredictable stories. Because dreaming is a completely normal part of the sleep cycle, a dream-filled night is often simply a sign that your brain is doing exactly what it's supposed to do.

However, experts say there is one crucial factor that determines whether your dreams mean you're sleeping well or not: how you feel the next day. If you wake up feeling fatigued, or if you constantly remember waking up mid-dream, then your sleep quality might be suffering.

Here, sleep experts explain the science behind your dreams — and how to tell what your dreams really mean for your sleep quality.

Key takeaways: At a glance

• Dreaming occurs during REM sleep: This is a vital stage for memory consolidation and emotional regulation. REM sleep is when your brain is most active during the night.
• Sleep cycles: Dreaming is a normal part of sleep and is often a sign that you're moving through the stages of sleep.
• The warning sign: However, if you feel like you're regularly waking up from a dream, it might be a sign that you're experiencing unwanted late night wake ups.
• The one crucial factor: Dreams don't indicate sleep quality. If you wake up feeling refreshed after a dream-fulled night, your sleep is probably fine. But if you feel fatigued the next day, it can mean your sleep is being disrupted at night.
• How to sleep better when dreaming: Using a relaxing bedtime routine and a consistent bedtime can help improve sleep quality.

When do we dream?

Dreaming primarily occurs in the REM (rapid eye movement) stage of sleep. This is the part of the night in which your brain is at its busiest but your body is semi-paralyzed.

During REM sleep, three parts of your brain come to life: the limbic system, which is responsible for emotional regulation; the hippocampus, in charge of processing memory; and the amygdala, controlling fear and stress. But the prefrontal cortex, which manages executive function, takes a step back

With these parts of the brain in play, dreams during REM sleep are often at their most vivid and memorable (as well as their wackiest.)

While dreaming isn't exclusive to REM sleep, the dreams that occur during deep sleep and light sleep are generally harder to recall.

There's many theories behind why we dream, from emotional regulation to memory consolidation. But we're still learning about what's happening in our brain during dreaming — we've just recently found a "previously unknown" activity in the thalamus that only occurs when we're awake and when we're in REM sleep.

Does dreaming every night mean you’re getting good sleep?

Dreams are a tricky thing to understand. We asked the experts and it turns out that the key to understanding your dreams starts the next morning...

Dreams normal part of a healthy sleep cycle

Dreams are a perfectly normal part of sleep — yes, even the one where you where you're marrying a bowling ball — and dreaming can indicate you're passing naturally through the sleep stages.

“Dreaming regularly is usually a normal part of sleep and doesn’t automatically mean your sleep is healthy or disrupted," says Dr. Danielle Wall, a board-certified physician and sleep expert.

"There is a common misconception that constant dreams reflect the lack of deep sleep during the night," adds Dr. Jordan Burns, Licensed Chiropractor and Sleep Health Expert at Eachnight. "Sleep consists of alternating stages of deep sleep and REM, and both have their importance."

Spending time in REM sleep doesn't mean you aren't cycling through all the sleep stages — or that your REM sleep isn't serving an essential purpose.

"People have frequent dreams as REM sleep has a crucial role in processing information, emotional management, and memorization," notes Dr. Burns.

And research suggests dreams aren't the exclusive foray of REM sleep, either. You might be less likely to remember dreams from light and deep sleep, but they can still add to that impression of a dream-filled night.

"A dreamful night reflects a healthy state if the person awakes fully-rested, keeps proper level of energy and works effectively," says Dr. Burns.

But remembering your dreams might be a sign of 3 a.m. wake ups

Some mornings you wake up feeling like your alarm has lifted you straight from your dream. And if you're been shocked awake during REM sleep, that's pretty much what happened.

"Most people dream several times a night, but they’re more likely to remember those dreams if they wake up during or shortly after REM sleep, when dreams tend to be more vivid," says Dr. Wall.

That rude awakening might leave you with some lingering sleep inertia (that groggy feeling you get when you first wake up.) But after a cup of coffee and some sunlight, you should be feeling back to normal.

However, in some cases vividly remembering your dreams might be a sign you're experiencing frequent nighttime wake-ups.

"Constant feeling of dreaming, fatigue upon awakening may indicate that one's sleep cycle is more broken, making him or her wake up several times at various stages of dream process," says Dr. Burns.

But he emphasizes that remembered dreams are a symptom, rather than the issue itself.

"In this case, the problem lies not in constant dreams but in disturbances," he explains.

Is dreaming good for you?

"The better question is how you feel the next day [after dreaming]," says Dr. Wall. "If you wake feeling rested and alert, frequent dream recall is probably nothing to worry about."

Similarly, if you wake up feeling abruptly snatched from a dream, the problem probably isn't the amount of sleep you're getting, it's that your morning start isn't tuned to your sleep cycle (a sunrise alarm clock can help.)

"But if vivid dreams or nightmares are paired with poor sleep, anxiety, frequent wake-ups, or daytime fatigue, it may be worth taking a closer look at sleep quality,” says Dr. Wall.

Dr. Burns describes the most "effective criterion" for measuring sleep quality not your dreams, but your "state during the daytime."

So after a dream-filled night, ask yourself if you're showing signs of sleep deprivation, such as trouble thinking clearly, difficulty staying awake, and frequent mood swings.

If this sounds familiar, a good wind-down routine and a consistent sleep schedule can help you avoid 3 a.m. wake ups (or speak to a healthcare professional for a tailored plan.)

But if you feel alert and refreshed the next day, your dream-packed nights suggest you're moving through the sleep stages. So snuggle up and keep your fingers crossed for a happy trip to dreamland.

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: I kept waking up at 3 a.m. — until insomnia experts spotted 3 key culprits and explained how to fix them

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."

Vacation season is here and if you want to avoid bringing bed bugs back from your travels, there's one essential you should pack alongside your passport and sunscreen: a lint roller. And make it extra sticky.

I nearly learned this the hard way. Hotels and public transport are bed bug hotspots, and if you bring these pests back to your accommodation, they'll quickly infest your luggage, bedding and mattress. But luckily I'm a dust magnet, so I came prepared with a lint roller.

A quick going-over with a lint roller helped me remove bed bugs from my shoes after a long day on public transport, before they lept from my shoelaces to my suitcase. You can pick lint rollers up for under $2 from Walmart and they're small enough to slip into even the most over-stuffed carry-on. Here's how to use this bed bug prevention hack...

Key takeaways: At a glance

• Hotels and public transport are common bed bug hotspots.
• Summer is also bed bug season, which means summer vacations are prime time to bring home bed bugs.
• A sticky lint roller can be used to remove bed bugs from your shoes and clothes when you're on the go.
• You can also use a lint roller to remove bed bugs from your mattress and headboard.
• When you first enter a hotel, place your luggage in the bath and check the mattress for signs of pests.

How to use a lint roller to get rid of bed bugs

Trust us when we say you'd much rather transport a lint roller back-and-forth over allowing teeny tiny bed bugs to a hitch a ride in your luggage.

There are two ways to use a lint roller to prevent bringing bed bugs back from vacation.

They're both super simple and mean you can spend your time off focusing on Mai Tais and sandcastles — not worrying about bed bug removal methods like rubbing alcohol and diatomaceous earth.

Method 1 — bed bug removal 'on the go'

During busy vacations you're hopping from place to place, meeting new people, trying new things... and unknowingly exposing yourself to bed bug hotspots.

The aim is to capture any bed bugs you might have picked up along the way before they make it back to your hotel, jump in your luggage, and start to multiply.

When you get back to your room, stand in the doorway or head straight to your bathroom. Do not sit on your hotel mattress.

Next, run the lint roller over a few key areas: your shoes, the hems of your trousers, and the seams of your top.

Inspect the lint roller for any signs of bed bugs. If you see black or red dots on the lint roller, these are likely to be crushed exoskeletons and blood marks from the bed bugs. Give yourself another once over.

Remove the used bed sheets, squish any bed bugs that look like they're alive, seal the bed sheets in plastic bags, and hand them to the hotel's concierge to dispose of.

Method 2: The hotel bed refresh

Before you settle into your hotel room, run a lint roller over the headboard of the mattress, plus the seams of the mattress and any quilting or tufting (these are favorites places for bed bugs to dig in and hide.)

If any bed bugs, or remnants of bed bugs, are caught on the lint roller, take the evidence to the hotel staff and ask to move rooms (ideally, far away from the infested room.)

Method 3: At-home bed bug control

The lint roller method can't exterminate a bed bug outbreak, but if you follow the tips above, it can prevent one from starting.

If you already have bed bugs in your home, the lint roller can be used to control an outbreak.

Simply roll the sticky sheets over the seams of your mattress in the morning and evening, and if you spot a bed bug during the day, capture it in the sheets.

How to avoid bringing bed bugs home from vacation

Hotels of any type — from five-star resorts to roadside motels — are a lightning rod for bed bugs because they house people from all over the place. Add on pest-friendly warm weather and it's no wonder summer is prime time for bed bugs.

But we're not saying that to scare you. If you're planning a trip away, follow our simple three-step guide to keep yourself bed bug safe when you travel.

1. Put your luggage in the bath or shower

No, it’s not to give them a good soaking but instead a way to avoid introducing bed bugs to your vacation clothes.

Many of us are guilty of entering a hotel room and immediately offloading our baggage directly on the bed. But if your hotel is harboring bed bugs, they’ll quickly start making a home in the seams of your suitcase.

When you first enter your accommodation, place your luggage on a hard, fabric-free surface, like the bath or shower, while you move onto step two.

2. Use the iron trick to find bed bugs

Bed bugs are drawn to heat — it’s part of the reason your slumbering body is so alluring — and you can use that to your advantage. The hot iron bed bug method uses your hotel room's iron to bring pests to the surface.

Begin by heating your iron (if your hotel room doesn't have an iron, use a hairdryer.) Then, pull back the comforter on your hotel mattress, leaving the fitted sheet in place. Rub the hot iron carefully over the corners and seams of the mattress, where bed bugs are most likely to gather.

Next, pull back the sheet and mattress protector and investigate for bed bugs — use a lint roller or the credit card hack to draw them out of the seams.

If you have spotted bed bugs, take the evidence to the front desk and ask to move rooms.

3. Wash your clothes as soon as you get home

To keep yourself extra protected, when you return home from your vacation, place all your clothes in a hot wash. Yes, even the sweater you swore you needed to pack but never wore once.

As your clothes wash, wipe down your luggage (particularly the seams and zips) using a cloth dipped in a rubbing alcohol solution.

Finally, put your freshly cleaned clothes in a hot dryer for a double-whammy of bed bug treatment.

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.