Sensate vagus nerve stimulator: Review in brief

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

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

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

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

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

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

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

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

Sensate vagus nerve stimulator review: Design & comfort

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

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

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

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

Score: 4 out of 5

Sensate vagus nerve stimulator review: Performance

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

Set up

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

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

Score: 3.5 out of 5

Features

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

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

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

Score: 3.5 out of 5

Stress relief

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

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

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

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

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

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

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

Score: 4

Sensate vagus nerve stimulator review: Should you buy it?

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

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

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

Sensate vagus nerve stimulator review: Alternatives

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

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

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

SnoozeBand Original Sleep Headphones review: Review in brief

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

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

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

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

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

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

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

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

SnoozeBand Original Sleep Headphones review: Features

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

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

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

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

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

SnoozeBand Original Sleep Headphones review: Performance

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

Set up

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

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

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

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

Audio and sleep sounds

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

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

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

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

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

Battery

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

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

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

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

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

SnoozeBand Original Sleep Headphones review: Should you buy?

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

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

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

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

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

SnoozeBand Original Sleep Headphones review: Alternatives

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

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

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

Why the Hatch Sleep Clock?

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

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

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

More than the Oura Ring

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

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

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

The accuracy is shocking

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

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

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

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

More from Tom's Guide

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

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

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

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

Fitbit Air vs Oura Ring 5: Price and availability

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

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

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

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

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

Fitbit Air vs Oura Ring 5: Design & Battery

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

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

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

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

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

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

Fitbit Air vs Oura Ring 5: Sleep tracking

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

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

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

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

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

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

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

Fitness tracking

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

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

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

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

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

Fitbit Air vs Oura Ring 5: The apps

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

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

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

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

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

Fitbit Air vs Oura Ring 5: Verdict

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

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

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

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

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

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

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

Hatch Restore 3 vs Hatch Sleep Clock: Price

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

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

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

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

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

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

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

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

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

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

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

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

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

Hatch Restore 3 vs Hatch Sleep Clock: Features

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

Sunrise simulation

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

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

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

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

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

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

Sleep tracking

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

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

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

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

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

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

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

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

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

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

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

Buy the Hatch Restore 3 if...

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

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

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

Buy the Hatch Sleep Clock if...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I love my Oura Ring 5 but the Oura Ring 4 is still one of the greatest sleep trackers on the market — so I couldn't believe my eyes when I saw it drop to its all-time lowest price for Prime Day. The Oura Ring 4, now £189.05 (was £349) at Amazon UK, provides accurate sleep tracking wrapped up in a comfortable, stylish smart ring design.

Before the 5th gen Oura Ring came along this summer, the Oura Ring 4 topped our best sleep trackers guide thanks to its advanced features and sleek build. The 5 might have had a slight upgrade but the Oura Ring 4 is still a top-rated tracker, now more so than ever thanks to this £159.95 discount.

But October Prime Day is only a two-day event (unlike the four-day Prime Day event in June, when the Oura Ring 4 was £232), so I wouldn't deliberate on nabbing the best Amazon Prime Day sleep deal I've seen this year.

Oura Ring 4 vs Oura Ring 5: What's the difference?

While the rock-bottom price of the Oura Ring 4 is a huge draw, as is our glowing Oura Ring 4 review, you may be worried that as a previous generation design it's inferior to the Oura Ring 5.

While it's true that the new model is slimmer and lighter than the Oura Ring 4 — and has a broader ranger of sizes — they both boast the same features.

Both have super-accurate sleep tracking, expertly reporting how long it takes you to fall asleep and your sleep stages. As for app features, you can find all the same key metrics and insights on both the 4th and 5th generations. Subscription fees are the same, too.

The big differences to be aware of are a slightly shorter battery life (the Oura Ring 4 has up to 8 days of battery life while the 5th has up to 9 days), less powerful LEDs, and a thicker design.

However, these differences aren't dealbreakers for me. The 4 still features the excellent metrics and advice that helped me go from six to seven hours of sleep a night — I can sacrifice a day of battery for the savings and the benefits.

Smaller budget? Try this...

Loop Quiet 2 Earplugs: Review in brief

I was first introduced to the Loop Quiet 2 earplugs by my ex-colleague Lauren who raved about how the Loop earplugs blocked out neigborhood noise to help her sleep. Desperate to quiet noisy roommates and neighbors, I decided to order the first of four pairs last year. A year on, I now have the Loop Quiet 2 earplugs in four different colors and never go the bed without them nestled in my ears.

The Loop Quiet 2 are reusable silicone earplugs designed to muffle and filter out disturbing background noise for a more restful sleep. They're also built for napping, travelling, and focus. While I've tested some of the best sleep headphones, equipped with active noise cancellation (ANC), the low-tech Loop Quiet 2 show that reusable earplugs have the edge in sleep comfort and convenience.

The Loop Quiet 2 Earplugs' flexible, soft material are perfect for people like me who find earbuds (such as AirPods or the Fitnexa SomniPods) too hard or foam earplugs unhygienic and unsustainable. They also sit flush, so I never experience any discomfort when I'm side sleeping.

While they can't compete with ANC earbuds like the QuietOn 4 in terms of noise reduction, its Noise Reduction Rating of 14 dB is still perfect for sleeper who want to filter out sleep-disrupting sounds like traffic or a partner's snoring without missing their morning alarm. I use them to filter out TVs playing in another room, street noise, and general roommate noise.

Currently, the Loop Quiet 2 earplugs are $24.95 at Loop, where it comes with a 100-night sleep trial, free returns, and a two-year warranty. However, one pair won't meet the $44 spend threshold for free shipping.

The Loop Quiet 2 earplugs are also available at Amazon, where they are sold at the same MSRP of $24.95, but we've seen them discounted as low as $15.49 during sale events like the Amazon Prime Day sleep and mattress sales and the Black Friday sleep and mattress sales. At the retails giant, the earplugs come with free shipping and returns, but there's no warranty and the 100-night sleep trial is replaced with a 30-day return policy. You can now buy the Loop Quiet 2 Earplugs for $19.95 (was $24.95) at Amazon

In the UK, you can find the Quiet 2 earplugs for £19.95 at Loop UK, but they're often discounted for Amazon UK's Prime Day sale. Currently, the Loop Quiet 2 earplugs are £15.95 (was £19.95) at Amazon UK

Accessories include a white travel case and four pairs of different size earbuds tips (Medium is the default fit). Despite the customizable fit, the Loop earplugs do have a tendency to fall out, so I have woken up many times to find one of my earplugs tucked away in my pillowcase or buried under my sheets.

Despite this minor fault, the Loop Quiet 2 earplugs are still my No 1 method for reducing nocturnal noises — and I've tested a number of methods, including ANC earbuds, sleep headphones, white noise machines, sleep sound machines and old-fashioned foam earplugs. They're perfect for side sleepers who want to filter out background sounds without fidgeting with uncomfortable tips, Bluetooth connectivity, and apps.

Loop Quiet 2 Earplugs review: Design

The Loop Quiet 2 earplugs are the successor to the now-discontinued Loop Quiet and are designed to reduce digging discomfort in the ear canal, fit more securely, and offer more ear tip sizes.

Consisting of a thick outer ring and an adjustable ear canal tip, the Loop Quiet 2 are made from soft, flexible silicone. While the body consists of a ring (which rests on the outer ear) the tip is detachable and swappable — simply choose from four sets of ear tip sizes (Extra small, Small, Medium and Large).

The Quiet 2 earplugs are reusable and easy to clean: simply remove the tips and wipe with a clean damp cloth dipped in warm, soapy water or anti-bacterial biodegradable wipes.

Loop Quiet 2 earplugs review: Performance

I've been using the Loop Quiet 2 earplugs for over a year, assessing them in key areas of noise reduction, set up and comfort. Here's everything you need to know.

Set up

As the Quiet 2 earplugs are tech free, set up is pretty easy. No Bluetooth or app set-up is required, and inserting the earplugs can be done in two simple steps: insert the earplug in your ear with the ring (or the "plug" as Loop call it) pointing towards your cheek, and then twist the Loop to the back (so the ring is resting on your concha.

However, the trickiest part of setting up the Loop Quiet 2 is trying to find the right ear tip fit. The earplugs come with the Medium fit already loaded, as this is the standard size. However, choosing which size to customize your Loop with does require some trial and error. In fact, I oscillated between the X Small and Small sizes before finally settling on the Small.

Luckily, the Loop Quiet 2 come with a small, illustrated manual that demonstrates how to insert your earplugs and provides tips and tricks for knowing whether the size is right for your ear canal.

Comfort

As mentioned above, the Loop Quiet 2 were designed to improve on the first-generation Quiet earplugs. This meant a softer, comfier design, an extra ear tip size, and a thicker ear plug for a securer fit.

I'm someone who needs peace an quiet two sleep, and so I always kept a box of cheap, disposable foam earplugs in my nightstand at the ready on the off-chance that a neighbor decided to host an all-night karaoke party or if I felt on edge and therefore more pervious to the sound of a ticking clock or TV playing in another room.

However, moving to an apartment in the center of a city with a revolving door of roommates with different nocturnal habits meant I needed a more sustainable, hygienic, and customizable solution.

From the first night of use, I slept comfortably with a Loop Quiet 2 earplugs nestled in my ears (even if I initially wasn't wearing the right fit). The soft silicone plug rests easily on my concha with the ear tips physically block noise without digging into my ear canals.

One major complaint about ear plugs and sleep earbuds are the discomfort that side sleepers feel when wearing them. However, I'm happy to report that the Loop Quiet 2 feel comfortable in whatever position I'm sleeping in thanks to the way the ear plugs' design sit flush.

In fact, whenever I try or test out chunkier, harder ANC earbuds (like the AirPods, the Fitnexa Somnipods 3 and the QuietOn 4 earbuds), I always end up returning to my Quiet 2 earplugs as my default noise-blocking method.

Noise blocking

So, let's answer the question that you undoubtedly have: Do the Loop Quiet 2 earplugs create the "quiet bubble" for sleeping that they promise?

Yes, they can...but it depends on your noise environment and how light a sleeper you are.

Objectively speaking, the Noise Reduction Rating (NRR) is 14 dB, which is ideal for blocking light-to-moderate noises and snoring without causing inner-ear pressure.

For me, the Loop Quiet 2 work best against street noise, neighbors, apartment noise (such as a TV playing in the other room, roommates loudly talking downstairs, and snoring coming from the bedroom next to me), and ticking clocks.

However, if you're trying to drown out very loud snoring from a co-sleeper, blaring music or movies, or barking dogs, you will need sleep earbuds equipped with white noise or ANC. That said, the Quiet 2's lack of maximum noise reduction or ANC is ideal if you want to muffle irritating sounds without sleeping through your morning alarm.

Loop Quiet 2 earplugs review: Should you buy?

The Loop Quiet 2 Earplugs are a cost-effective, sustainable way to block out low-to-moderate sleep-disrupting noise. The reusable design made from soft, flexible silicone with provide a gentle fit to all sleep positions (even side sleepers)and ear canals.

While choosing the right fit does take some trial and error, setting up is pretty easy and the Loop's customizable tips mean you don't have to worry about buying the wrong size.

Sure, it's no-tech design does mean you'll need to forgo ANC and built-sleep sounds, but the Quiet 2 earplugs don't require any Bluetooth connection, WiFi, or app setup and is ideal for trying to catch some Zs when you're travelling.

As for noise reduction, the Loop Quiet 2 earplugs are best filtering out disturbances such as light snoring, nocturnal neighbours, apartment noise (from roommates chatting or a TV playing in another room), and street noise. However, switch to ANC headphones like the Soundcore A30 Sleep Earbuds when you need to cancel out music blasting next door or loud snoring.

That said, ANC earbuds (or even standard sleep earbuds like the Ozlo Sleepbuds 2) can cost over $200 even on sale. The Loop Quiet 2 Earplugs, on the other hand, are never over $25 (or £20 in the UK) and you can find plenty of deals at both Loop and Amazon.

Overall, I reccomend the Loop Quiet 2 Earplugs to anyone facing moderate sleep disturbances or prefers a quiet sleep environment but doesn't want to fork out for luxury sleep earbuds. Their soft, irritation-free design is great for side sleepers, too, with its reusable durable material being easy to clean and mold to your inner year for comfortable, restful sleep.

Loop Quiet 2 earplugs review: Alternatives

Sleeping for a full eight hours, only to wake up feeling groggy and exhausted, is one of the most frustrating ways to start the day. As darker fall mornings set in, I recently found myself trapped in this exact cycle: waking up exhausted, feeling disoriented and scrambling to get out the door on time.

I thought it was because I wasn't getting enough sleep, but then I learnt my iPhone alarm was actually to blame. According to a human biologist, the loud, abrupt blare of a smartphone alarm causes an immediate spike in stress hormones, shocking your nervous system out of deep sleep and leaving you feeling tired and wired.

To break the cycle, I ditched my phone alarm and upgraded my nightstand with the brand new Hatch Sleep Clock. Here's how swapping a jarring iPhone alarm for sunlight simulation reset my body clock, boosted my morning energy, and completely transformed how I wake up after 30 days...

The iPhone snooze button trap

While there are benefits to using one of the best sunrise alarm clocks all year round, I relied on natural sunlight to wake me up this summer, with a little push from my iPhone alarm.

However, as the season changed, the sunlight I had relied on to wake me up started showing up later. Being jolted awake by my phone in darkness came with problems.

I felt disorientated, groggy, and was constantly hitting snooze every morning, which are all classic symptoms of sleep inertia.

Then, when I eventually opened my eyes, my hand would instinctively reach for my phone to check notifications. The next thing, I found myself scrolling on my phone instead of getting on with my day.

As a morning lark, the morning is when my energy levels are usually at their highest and I’m most productive. However, hitting snooze and losing myself to social media left me feeling sluggish and unmotivated. So I knew I needed to make a change.

How a sunrise alarm boosted my morning energy levels

30 days later, I'm thankfully noticing improvements, and I've reached out to human biologist and longevity expert Gary Brecka to get the run down on the science behind why a sunrise alarm clock is such a good investment at this time of year.

1. No more morning grogginess

Dragging yourself out of bed when it's dark outside is difficult, and that’s down to the science that dictates you need a light source to shift your body into an awake state.

Light exposure helps transition your body from deep sleep to light sleep as it suppresses hormones that make you feel sleepy (more on these below). Essentially, "As the days darken your body produces more melatonin and less serotonin, which is why people feel sluggish and oversleep," says Brecka.

You want to be in a light sleep stage with less melatonin present just before your alarm sounds for a easy transition from slumber to wakefulness. When natural light isn't available during autumn and winter months, a sunrise alarm clock gradually lights up your bedroom, suppressing melatonin.

Now I've swapped my jarring alarm sound for sunlight simulation and a gentle tune, I'm rising more gradually rather than rudely interrupting a deep sleep cycle.

The gentle wake up call helps reduce sleep inertia (the state between sleep and wake), fighting off grogginess and the temptation to hit snooze.

2. Simulated sunrise helps me feel alert

It turns out exposure to sunlight, be it the real deal or simulated, through closed eyelids or open, prompts the body to produce hormones that help you feel alert upon waking. The hormones in question? That's serotonin and cortisol.

Brecka explains: "When your eyes register natural light within the first hour of waking, you send a signal to your brain to suppress melatonin, your sleep hormone, and start producing cortisol, your energy hormone."

You may associate cortisol with stress but it also has a role in regulating energy levels. Brecka, who founded The Ultimate Human podcast, says "cortisol gets a bad rap" but "in the morning it's exactly what you want." That's because it promotes alertness, helping you feel energised upon waking.

With my Hatch Sleep Clock helping to raise my cortisol levels over a 30 minute time span prior to waking, my body is more prepared to wake up by the time the alarm rings.

Instead of hitting that snooze button, I'm waking up feeling more 'with it' and have time to fit in a morning run – trust me, my mood is all the more better for it.

3. I’m finally getting the sleep I need

"Light is the biggest trigger for setting your body clock," says Brecka, aka your circadian rhythm, which runs on a 24 hour cycle. "We actually have a clock in the brain. It's called the suprachiasmatic nucleus, which is a very sophisticated name for basically the puppeteer that sets your circadian rhythm."

Therefore, "Your morning determines your night," explains the biohacker. "So natural sunlight in the morning suppresses melatonin and raises cortisol. Then 12 to 16 hours later your body starts making melatonin again so you can fall asleep."

A sunrise alarm clock can reinforce this regular sleep-wake pattern. In the Hatch app, I've set a specific bed time and wake time so my alarm clock turns on sundown mode and sunrise mode at the same time night in, night out.

This holds me accountable around sticking to consistent bedtimes (the golden sleep rule if you want to improve longevity, according to new studies).

Notably, I'm falling asleep quicker and waking up easier as my body is in tune, anticipating sleep at regular times. Bonus, I'm getting the recommended seven to eight hours, steering clear of a sleep deficit.

4. I have healthier scrolling habits

Honestly, I'm a self-confessed doomscroller. I've lost count of how many times I've vowed to read before bed and ended up scrolling reels instead. Again, my sunrise alarm clock has been a life saver here.

Without being reliant on it to wake me up in the morning, I'm making a conscious effort to leave my phone outside my bedroom. This way, I'm actually reading instead of scrolling before bed.

With my phone out of the bedroom, I'm not able to reach for the time-sucking device first thing in the morning, wasting vital minutes of the day sucked into a screen instead of getting natural light. Instead, I'm immediately getting up and ready for the day.

Bombarding your brain with social media notifications, messages, and news headlines as soon as you wake up can certainly drain your energy levels and enthusiasm. That snippet of screen-free time in the morning has truly made a difference to both my energy and mood the last month.

Swapping my iPhone for a sunrise alarm — pros and cons

What worked…

The sunrise alarm clock helps banish morning grogginess: Gradually pulling me from sleep, simulated sunlight has helped me feel more alert upon waking.

It encourages consistent sleep routine: Reinforcing bed time as well as wake up time, a sunrise alarm clock has forced me to stick to my good sleep intentions, making sure I get the rest my body needs.
I've improved my screen time habits: Allowing me to remove screens from the bedroom, my sunrise alarm clock has done wonders for reducing my screen time around bed time and first thing – hallelujah.

It's gentler on my nervous system: Nobody likes an iPhone alarm tone, including your nervous system. A loud, sudden noise jolts you from sleep, raising stress; whereas gradual light promotes a gentle transition from sleep to wake.

What irked…

Sleep divorce pending: If you share a bedroom with someone with a different sleep schedule lighting up the room may be problematic. Once the light hits, they are likely to feel alert too even if its too early for their liking.

Final verdict

When your bedroom is dark, a shrill alarm sound tends to wrench you out of deep rather than light sleep. This leads to sleep inertia, which is the groggy, disoriented feeling you experience when you wake from deep sleep.

Replacing that audio alarm with simulated sunrise has transformed my mornings over the past month. Waking up feels more natural, like my body is genuinely ready to start the day, instead of hitting snooze for up to an hour.

I took natural sunlight for granted through the summer months and once the sun started rising that little bit later, my usual wake up routine went haywire. Now, thanks to my Hatch Sleep Clock, I'm enjoying morning workouts again and generally finding it easier to power through the day.

There are 24 hours in the day but is your wearable capturing all of them? With the launch of the SL-1 smart band, from $199.95, smart ring brand QALO hopes to deliver non-stop health tracking that combines 24/7 data in an understandable, actionable package. No blank spots, no missing hours.

Geared towards intense movement and workouts — but with the capability to track sleep and stress — the QALO SL-1 is the latest wearable aiming to make health tracking more accessible. It joins the FitBit Air and Oura Ring 5 in arguing that the best sleep trackers of 2026 have all been screenless.

I've been hands-on with the SL-1 smart band and yes, when you're lifting a kettlebell, it's more comfortable to wear than a pricey smart ring. But a lot of us don't lift kettlebells that often, so I spoke to Jake Curreri, CEO of QALO, about the SL-1, non-stop tracking and how wearables might change lives.

QALO SL-1 Smart Band: How it works

QALO is best known for its silicone rings (aka the functional wedding ring.) A brand that puts convenience and athletics at the heart of its production, wearables were the obvious next step. That's where Curreri comes in.

"I've founded several startups in the digital health and fitness space, and then on behalf of one of my companies, consulted with Nike Innovation Labs," he explains.

Brought on to steer QALO into the growing wearables market, Curreri asked a simple question: "What do we want to focus our users' attention on?"

The answer came in three parts.

"Sleep was foundational. Vitality was foundational. And movement was foundational."

'Empower you to make a change in habits you otherwise might not have made'

QALO turned three interests into one easy metric; the Q score. QALO's proprietary 1-100 score synthesizes key metrics to form a snapshot of your day. (Think of it as their version of FitBit's popular readiness score.)

"You don't need a ring or a band to tell you your sleep was terrible," says Curreri. "The important part is how that impacts your overall health."

He explains that having that data equips people, particularly those working in high pressure situations, to understand their readiness. "It's one of the ways we built the product to make health tracking fit into people's lives, rather than asking people to change their lives around the wearable."

But, of course, QALO doesn't want you to simply sit back and watch low scores roll in.

"We really want it to be something that you can easily digest, and then make changes based off of," explains Curreri. "For example, going to bed before 10:30 versus after 10:30."

Alongside your score, the QALO app also delivers "optimal zones", based on the data it collects. From your personal baseline, the app can tell you if you're "high, low or in the optimal zone" for a number of metrics.

"[It's] just enough insights not to overwhelm you, but to empower you to make a change in habits today that you otherwise might not have," says Curreri.

"It truly not just changes lives, it saves lives."

'A continuous, always-on, health monitoring experience'

If QALO is looking to deliver data you can use, the release of the SL-1 hopes to increase the tracking that informs that data.

"The smart ring [released September 2025] and the smart band are designed for interchangeability," says Curreri. "The smart ring fits very well for sleep. The smart band fits very well for day to day activities."

He explains that QALO didn't want to be tied down to a "single form factor" but to provide a "continuous, always on health monitoring experience."

This versatility not only increases the data collected, but can also expand the awareness of the user. You might think fitness tracking is your focus, but learning about sleep explains your off days. Or, you might be the Fittest Man on Earth, but you still want to reach your step goals.

Engineered towards high-intensity movement and hands-on work, the SL-1 is designed to take over where a smart ring can't follow. Think construction work and weight training. (Although if you only want to make one investment, the SL-1 can be used all day long.)

I've been testing the Smart Band and it's made me realize how often I take my Oura Ring 5 off. Everyday activities like cleaning and cooking are often done sans-ring, leaving holes in my data. The SL-1 can plug those gaps, giving me the clearest picture of my metrics. Including just how stressed I get when cleaning the oven.

'It's important for us as wearable companies to push the envelope'

The launch of the SL-1 expands the usability and data collection of the wearable system. But the next frontier for QALO might lie less in new types of trackers, more in expanding just what metrics your wearable can gather.

The SL-1 includes women's health metrics, an area historically overlooked by fitness trackers. Curreri describes the "free, fully integrated cycle tracking solution" as the "bridge between fitness and medical."

So what more metrics should our wearables be tracking that they currently aren't? That's not for us to know just yet, but Curreri notes QALO is looking ahead.

"It's important for us as wearable companies and wearable visionaries and leaders at the intersection of health and fitness, to push the envelope."

QALO SL-1 Smart Band: Price and availability

The QALO SL-1 Smart Band is available right now from $199.95 at QALO. This fall, it will be sold from select Walmart stores (the QALO Smart Ring 2 is currently available from Walmart.)

Unusually for a wearable, the QALO smart ring and band are completely subscription free — no extra charge to see your scores.

This subscription-free philosophy is something Curreri describes as important to QALO and notes that expanding access to wearables backs the brands mission to deliver more data to everyone.

"We can do something pretty magical by both pushing the research component of it, but also pushing the business model."

Eight Sleep has today launched its new Pod 6 smart mattress cover, priced from $1,999 /£1,799 at Eight Sleep. Pod 6 is designed with 20% faster cooling, nine times more sensors for precise biometric tracking, and a streamlined Hub. It’s the first Pod to come in a twin / single size, opening up the brand’s next-gen wellness technology to solo sleepers for the first time.

Eight Sleep has also filed for FDA clearance for sleep apnea detection and mitigation.

"Our mission is to fuel human potential through optimal sleep. Pod 6 is the strongest expression of that mission so far," says Matteo Franceschetti, Co-founder & CEO at Eight Sleep.

I’ve been testing sleep tech for several years across T3, TechRadar and Tom’s Guide, and I’m hyped about Pod 6. If it can deliver on these new features (we’ve requested a review sample), then the Eight Sleep Pod 6 will break new ground in making lab-grade sleep optimization – tech that’s normally the reserve of million dollar longevity influencers – accessible to everyday people.

I recently spoke to Eight Sleep about the new Pod 6, its redesigned thermal engine, increased sensor count, sleep apnea detection capabilities and more. Here’s what I discovered…

• Read more: We test the Personal Comfort Rejuvenate mattress review, an exceptional dual-zone comfort for couples with one fatal flaw

Eight Sleep Pod 6 highlights

• 20% faster thermal response: Redesigned Thermoelectric Coolers deliver 550W of power per side to clear night sweats and hot flashes faster.
• 9x sensor density: The Cover jumps from 2 to 18 embedded sensors to isolate your biometrics from partners, kids, or pets.
• 50% smaller under-bed Hub: Re-engineered with an integrated "bottomless" water reservoir so it slides directly under standard bed frames.
• New 'Solo' sizes from $1,999 / £1,799: Single-sized covers allow solo sleepers or one partner in a couple to access Pod tech at Eight Sleep’s lowest price point yet.
• Zippable expansion: Two Solo covers can zip together later without requiring a second Hub.
• FDA clearance filed for sleep apnea: Hardware is built to support contactless sleep apnea detection and mitigation (pending FDA and Abu Dhabi HTA approval).
• Replaces Pod 5: Pod 6 completely replaces the previous generation across 37 launch countries.
• Biological age tracking: Uses overnight cardiovascular metrics (HRV, resting heart rate, and sleep quality trends) to calculate your body's age when sleeping compared to your chronological age.
• Autopilot 4.0 AI engine: Learns your sleep patterns over time and factors in real-time room temperature, local weather, and daily activity, etc. to automatically micro-adjust the Cover's temperature to help you sleep better.
• Pregnancy mode: Tailors thermal regulation and biometric tracking to discomfort and overheating related to pregnancy.

The Pod 6 cools 20% faster than previous generations

The promise of significantly faster cooling is music to my ears – overheating is the biggest cause of my middle-of-the-night wake-ups and I’d do anything to eliminate it.

But what does ‘20% faster cooling and heating’ actually mean? “The 20% figure is measured against Pod 5, our previous generation, under the same test conditions,” a spokesperson for Eight Sleep told me.

“Pod 6 is powered by a redesigned thermal engine with more heat-pumping power per side (550 Watts of cooling/heating power vs. 400 Watts on Pod 5) and a more efficient heatsink.

“The heatsink was shaped to move more air with less resistance, then tuned in an anechoic chamber to eliminate stray tones, so the extra output comes with minimal noise even at peak.”

In practice that means the Pod 6 Cover reaches a target temperature – for example when Autopilot reacts to a hot flash or night sweat – about 20% sooner than Pod 5 did. The temperature range (how much you can cool it down or heat it up) is 55.4°F to 109.4°F / 13°C to 43°C on each side.

• Read more: 'You don't need a ring or a band to tell you your sleep was terrible' QALO's new smart band delivers non-stop tracking for better sleep

An 18 biometric sensor array increases spatial coverage of where you sleep

The Pod 6 also sports 18 sensors per cover (nine embedded on each side), as opposed to one sensor on each side of the Cover used in previous versions. In theory this should deliver more precise biometric tracking.

These non-wearable sensors capture the same data of the Pod 5 – clinical-grade biometric sensing of heart rate, HRV, breathing rate, movement and sleep stages – but with nine times more sensors, the spatial coverage of your sleep surface should be far better.

Some smart beds I’ve tested suffer from a similar fatal flaw: data interference from the person sleeping next to you.

My husband is constantly on the move while sleeping, and my four year old son is a bedhog when he climbs in next to me. I’ll be fascinated to see how the higher amount of sensors on the Pod 6 Cover handle separating my biometric data from my son’s, for example, and whether it really can maintain a cleaner feed.

“Readings stay attributed to the right person no matter how close you sleep to your partner, if you move around during the night, or if kids or pets climb in,” Eight Sleep told me.

“That cleaner signal feeds Autopilot 4.0, which uses biometrics plus connected fitness data and in-app tags to make personalized temperature adjustments.”

FDA clearance filed for sleep apnea detection

According to the National Institutes of Health, sleep apnea affects roughly one billion people globally, leading to a continuous cycle of broken sleep and deep daytime fatigue.

Some of us may have it without realizing, and in the last few years I’ve seen an increased number of wearables (Apple Watch, Oura Ring, Withings Sleep Analyzer) baking in sleep apnea detection. The Eight Sleep Pod 6 hopes to join their ranks soon.

“We've filed for FDA clearance in the U.S. for sleep apnea detection and mitigation, and we're pursuing equivalent clearance in Abu Dhabi as well,” Eight Sleep told me.

“Sleep apnea affects an enormous number of people who don't even know they have it, and we think the Pod is uniquely positioned to help with that, since it's already tracking breathing patterns and respiratory rate every night, contactlessly.”

How the Pod 6 delivers sleep apnea detection and mitigation is something Eight Sleep will share more on once they are further along in the clearance process.

“What we can say is that Pod 6's sensor upgrade, nine times more sensors than before, was built with this kind of medical-grade accuracy in mind, so the hardware is designed to support where we're headed.”

That’s reassuring, as the Pod 6 is expensive enough without having to shell out for hardware upgrades further down the line.

A smaller, slimmer central Hub to fit under beds

The Hub has been redesigned by product designer Joe Tan, and is now slim enough to fit under a wide range of bed frames. But shrinking the Hub by half while increasing its thermal performance by 20% is a massive engineering hurdle.

So I was curious as to how Eight Sleep’s engineering team handled heat dissipation and airflow in a cramped under-bed zone where dust and low air movement are common.

“The Hub went from roughly 25,200 cm³ (40.6 cm × 40.6 cm × 15.2 cm) on Pod 5 to 13,860 cm³ (42 cm × 20 cm × 16.5 cm) on Pod 6 — about 50% less volume, low enough to fit under most bed frames,” a spokesperson for Eight Sleep told Tom’s Guide.

“Two design changes made that possible while increasing output: We replaced the removable water-tank fill system with an integrated, ‘bottomless’ reservoir, which removed a large chunk of internal volume."

Secondly, the team redesigned the heatsink and airflow path fin by fin: “it moves more air with less resistance, meaning a smaller package dissipates more heat. The whole assembly was acoustically tuned in an anechoic chamber, so higher airflow doesn't translate to more noise.”

Bringing Eight Sleep to the Scandi Sleep Method crowd

Sleep divorces are still rife, with many couples carving up their beds and splitting bedding in an effort to sleep better – just the way they like it.

I tried the Scandi Sleep Method with my blanket-hogging husband, and it helped us both sleep more peacefully at night.

Having a twin / single size Pod 6 available is excellent for solo sleepers, but also bedsharers where one person wants and needs sleep optimization tech but the other doesn’t.

According to Eight Sleep, the decision to launch a twin/single size was driven by two groups already in the brand’s member base and ‘inbound requests’.

“First, couples where only one partner wants the Pod... Second, people sleeping on Twin / Twin XL (single / individual in other regions) beds — smaller bedrooms, teenagers, dorms — who were previously outside our size range.

“Solo is the same Pod 6 technology (same cooling/heating, same biometric tracking) in a footprint for one sleeper, and it lets us launch Pod 6 at our lowest starting price yet ($1,999 vs. $2,799 for Pod 5)."

And if your partner gets jealous of your smart cover, they can purchase their own solo Pod 6 later and zip both covers together.

If you’re like me, you’ll be wary of sticking anything on top of your mattress for fear of it moving around, pinging off at the corners, and shifting underneath you in the night.

Eight Sleep has thought of this too: “The Pod comes with a strap system that secures it to the mattress, so it stays anchored in place and won't slip or shift during the night, even with movement."

But surely it will create a ridge in the middle of the bed? “Since the Solo Cover is built to the same height and thickness specs as our Standard Cover, when it's placed on one side of a shared mattress, there isn't a noticeable step up or down between the Pod side and the bare mattress side. It's designed to feel seamless whether you're using one side or two.”

Where to buy the Eight Sleep Pod 6

The Pod 6 Pod is built on more than a decade of sleep research by the company, with five previous models paving the way for this latest smart cover system.

It’s backed by more than 50 clinical studies, and is used by pro athletes, entrepreneurs and wellness influencers around the globe.

If you fancy trying it out for yourself, the Pod 6 is available to buy as of today priced from $1,999 / £1,799 at Eight Sleep.

You will also need to purchase an Autopilot Membership – Eight Sleep's software that tracks biometrics and automatically adjusts temperature, elevation, and sound throughout the night.

Autopilot membership covers two individual sleepers per account and is available in three tiers: Standard, Enhanced, and Elite (this top tier membership adds advanced well-being, cardiovascular, and respiratory monitoring).

Length of warranty is tied to the level of Autopilot membership you purchase, and range from two to five years.

I've tested a lot of sleep tech over the last three years, and the Oura Ring 5, from $399 at Amazon, is my favorite gadget overall. This top-rated sleep tracker tells me the ins and outs of my sleep night after night, but that wasn't always the case.

When I first started using the Oura Ring 5, a common rookie error cost me a week's worth of accurate sleep tracking. The good news is that fixing my mistake was easy, and now I'm getting insightful feedback on my sleep quality, duration and quality.

Here's the Oura Ring slip-up I made and what I now do to get lab-accurate sleep tracking each night from my smart ring...

The mistake I made

Caught up in the excitement of getting an Oura Ring 5, I forgot to check if there was a certain way I should be wearing it. I thought placing the ring on my index finger, then heading to bed, would be all I needed to do.

For the first few weeks, I wore both my Oura Ring and my Apple Watch Ultra so that I could compare the data captured. And I soon noticed major sleep score discrepancies between the two wearables...

As it turns out, I'd made a significant mistake.

There is a faint white marking (which feels slightly rougher in texture than the rest of the ring) on the outer side of the Oura Ring. This is an alignment indicator, used to ensure the ring's placement is correct.

The alignment indicator should be positioned on the underside of the hand, so it's placed on top of your palm.

The white marking on My Oura Ring was not aligned with my palm, and that was costing me accurate sleep tracking and leading to poor sleep scores.

How to wear the Oura Ring 5 for lab-accurate sleep data

• The Oura Ring 5 has a faint white mark. This should be used as an alignment indicator for correct wear.
• Wear the ring so that the white alignment indicator is placed on the underside of your hand (so it sits on top of your palm rather than the back of your hand).
• The white alignment indicator is positioned above your palm ensures the most accurate reading because it puts the sensor closer to your skin.
• If the alignment indicator is facing outward, the Oura Ring 5's sensor will lose contact with your skin and lead to inaccurate tracking.
• The shape and sizes of our fingers can fluctuate and cause the Oura Ring's placement to shift. Switching to a larger finger can ensure a snugger fit that won't affect accuracy.
• If you find that your Oura Ring is shifting too much on your dominant hand, switch to a non-dominant hand for less movement.
• Hand-washing and creams can cause the Oura Ring's placement to shift. I recommend taking your Oura ring off for this and putting it back on once your hands are dry.

My fingers are highly sensitive to temperature change, and colder weather or excessive AC can cause my Oura Ring 5 shift, twist, and even slide right off.

I wear my Oura Ring on my index finger the majority of the time, but when it's chillier than usual, I switch to my middle finger as it's naturally larger.

Switching fingers won't cause sleep data inaccuracy, as long as you avoid your thumb and stick to your three digits: index, middle, and ring finger.

Wearing the Oura Ring 5 on your dominant hand can cause the ring to shift as your hand goes through more motions. So, if you feel like your ring is shifting around, simply switch to your non-dominant hand.

The Oura Ring's water-resistant design also means you can perform pretty much any activity while wearing it. However, whether you're taking a bath or washing your face, greasy, creamy lotions can cause your Oura Ring 5 to shift.

I now take my ring off during my night-time routine, allowing my skin to dry off before putting it back on.

3 top-rated sleep tracking smart rings

The Apple Watch Series 12 is expected to be announced at today's 'Surprise and Shine' event, and insiders report several upgrades that will benefit sleep tracking. As a sleep tech writer, my heart should be aflutter (a problem the Series 12 will pick up on). So why am I feeling... underwhelmed?

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

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

• Read more: 'You don't need a ring or a band to tell you your sleep was terrible' QALO's new smart band delivers non-stop tracking for better sleep

Apple Watch 12 improves sleep tracking features

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

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

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

Sleep tracking has moved beyond bulky wearables

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

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

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

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

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

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

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

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

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

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

We're in a sleep crisis. We know we're tired, we know it's affecting our wellbeing, but we don't know what to do about it. Enter the sleep tracker, an at-home device that delivers better understanding of your shut-eye, without you having to lift a finger.

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

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

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

What does the Oura lawsuit allege?

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

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

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

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

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

• Read more: 'You don't need a ring or a band to tell you your sleep was terrible' QALO's new smart band delivers non-stop tracking for better sleep

How accurate is the Oura Ring?

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

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

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

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

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

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

Is 79% accurate sleep tracking any good?

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

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

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

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

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

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

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

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

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

1. Comfort

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

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

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

2. All-day tracking

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

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

3. Accurate sleep trends (largely)

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

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

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

My sleep tracking favorites

For me, the debate over morning showers vs evening showers has one clear winner. Evening showers help me unwind and wash away the sleep-disrupting allergens collected during the day. Morning showers just add another step to my pre-work routine. However, there is one drawback to an evening shower: harsh bathroom lighting.

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

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

Key takeaways

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

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

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

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

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

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

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

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

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

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

What is the Auria Glow Lamp?

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

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

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

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

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

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

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

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

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

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

Night 1

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

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

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

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

Night 2

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

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

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

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

Night 3

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

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

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

Does the Auria Glow Lamp actually work?

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

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

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

3 top-rated products to boost melatonin for sleep

Two months ago, I got my hands on the Oura Ring 5, which you can buy from $399 at Amazon. It's a sleek smart ring that delivers gold standard sleep tracking analysis. But could the Oura Ring actually help me sleep better, or merely hold a mirror up to it?

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

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

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

Key takeaways

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

My sleep before using the Oura Ring 5

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

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

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

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

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

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

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

1. It keeps me moving

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

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

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

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

2. It helps me set the right bedtime

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

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

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

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

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

3. It helps me pinpoint any sleep issues

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

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

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

3 other Oura Ring 5 sleep features to check out

1. Unguided session

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

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

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

2. Body Clock and Chronotype

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

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

3. Sleep stories and mediations

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

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

More top-rated sleep trackers to improve your rest

The Oura Ring 5 sets the standard for sleep tracking — I’ve been wearing it for 6 weeks and its accuracy has blown me away. However, the Oura Ring 5, from $399 at Amazon, is a luxury spend and while it collects a lot of data, I mostly use it for sleep tracking. So it got me thinking: is there a way to get accurate sleep tracking data for free?

The Oura Ring is the best sleep tracker on the market (I credit the Oura Ring 5 with helping me go from 6 to 7 hours of sleep), so I appreciate that a free app is unlikely to match its accuracy. But with so many iPhone apps promising precise sleep tracking through sound and movement sensors, I wanted to see if you really have to pay 100s of dollars for sleep tracking.

I picked three free sleep tracking apps with the best reviews in the App Store — Sleep Cycle, SleepScore and Sleepwave — and used them overnight. With my trusty Oura Ring 5 on my finger, to compare data. Here's how they measured, plus the one that impressed me so much I’m almost considering giving up my Oura Ring.

Key takeaways: Free sleep trackers at a glance

• While I'm using a $499 Oura Ring 5 as a sleep tracker, there are plenty of free iPhone apps that promise accurate sleep tracking.
• The Oura Ring uses integrated sensors to measure heart rate, blood oxygen levels, respiration rate, movement and temperature.
• Most free sleep trackers rely on movement and sound to determine sleep stages
• To accurately compare data, I wore the Oura Ring while using each of three popular sleep tracking apps: Sleep Cycle, SleepScore, and Sleepwave.
• While SleepScore and Sleep Cycle provide intuitive apps and accessible data, both had glaring accuracy flaws when tracking sleep stages.
• Sleepwave, however, provided accurate results. Sleepwave's sleep stage data was in the 5-minute accuracy threshold of the Oura Ring, making the Sleepwave app the winner.

The gold standard sleep tracker I’m using

I could talk all day about the fitness tracking data provided by the Oura Ring 5,. But let's just stick to its digestible, precise sleep data for now.

The screenless Oura Ring 5 relies on light-based, thermal, and kinesthetics technology to track sleep duration, sleep stages, sleep debt, nighttime breathing, and heart rate variation (to name a few metrics). It then presents the sleep data in easy-to-read tables, charts, and infographics on the accompanying app.

How I selected (and tested) each free sleep tracker

There are plenty of free sleep tracking apps for iPhones, but they aren't made equal. For example, a lot of apps track sleep by detecting snoring, which I knew wouldn't work for me as I'm not a snorer.

In the end, I selected Sleep Cycle, SleepScore, and Sleepwave, because all use motion-sensing technology to track sleep. Sleepwave and SleepScore are both free to download and deliver free sleep tracking (although advanced features are paywalled), while Sleep Cycle is free all summer (with the deal ending August 31st).

I then used one app every night (without paying a penny for any premium features) alongside my Oura Ring 5.

Putting each free sleep tracker to the test — see my results and how I scored them

Sleep Cycle | Test score: 3.5 out of 5

The Sleep Cycle app, free to donwload at the App Store was the first smart alarm clock app in the world. It currently boasts 4.7 stars out of 5 from over 7,000 ratings (but ratings aren't always the best review of quality). It tracks sleep through microphone sound detection (to capture noises such as tossing and turning and coughing) and an accelerometer (to detect movements).

As with most sleep tracking apps, I first had to make sure that my phone was placed in the correct position. I followed SleepCycle's recommended procedure, placing my phone near the edge of my nightstand with the built-in microphone facing towards me. Alternatively, you can put your phone on your mattress, under your sheets.

I also made sure that my phone was a connected to a charger, so it didn't run out of juice mid-tracking. I also positioned it a few inches above the mattress surface. (Sleep Cycle didn't specify to do this, but its instructional picture depicted that.)

Before you press the Start button, you can choose between two smart alarms (or you can select No Alarm — which I did). The first offers a 30-minute wake-up window that should go off during the lightest sleep stage, while the second is one alarm that'll go off at your chosen time.

When I checked the app in the morning, I was greeted with data for sleep duration (how long I slept for), REM sleep, light (or core) sleep, deep sleep, and latency (how long it takes me to fall asleep).

Here's a summary of the Sleep Cycle data vs the Oura Ring 5 data for the same night:

I consider within five minutes of the Oura Ring's data to be accurate. For sleep duration and REM sleep, the Sleep Cycle was pretty much the same as my Oura Ring 5 (3 minutes over and 2 minutes under respectively). But there's a huge 21-minute gap between the Latency results, a 19-minute gap between the Deep sleep data, and 16-minutes between Core sleep results.

Overall, while I was impressed with the accuracy of the duration and REM data, the Sleep Cycle really did miss the mark on Light and Deep sleep, not to mention the confusion surrounding how long it took me to fall asleep.

However, it was easy to set up sleep tracking, the data was synthesized into clear diagrams, and I definitely recommend giving the app a go now that it's free to try.

SleepScore | Test score: 3 out of 5

Next up is SleepScore, free to download on the App store. This app uses sonar technology (or speaker waves) to measure your sleep stages and breathing. It also awards (as you've probably guessed from the name) a sleep score at the end of every night.

While the SleepScore app itself is pretty intuitive, I found it tricky to get my phone in the right position for sleep tracking. SleepScore requires your phone to be on your nightstand (within arm's reach), tilted towards your body, and 6" above your mattress's surface.

The latter was difficult as my nightstand is around 6" below my mattress's surface. I had to employ some book stacking to make up the height. Like the Sleep Cycle app, SleepScore requires your phone is charging to work.

Once the night was over, I checked both my SleepScore app and Oura app to compare results. Here's the synthesized data:

Light sleep and Deep sleep data checks out, with only a 2-5 minute margin of error. But there's slight discrepancy for latency (8-minute margin of error), and a huge difference for sleep duration (36 minutes) and REM sleep (46 minutes).

As for the Sleep Score, both the Oura and SleepScore apps agreed, with the former awarding a 71 and the latter awarding a 70.

The layout of the app is interactive an simple to follow, too. I particularly like the fact that you can "scrub" the sleep stages timeline with your finger to see how long your night-time awakenings were and how long you stayed in a sleep stage per cycle.

I wanted to like this app, I really did. It has 4.3 stars out of 5 from 600 ratings at the App store, but the accuracy is off (I can overlook 8 minutes, but 46?). Plenty of users also state that they find the set up as tricky as I do. It's a free (and lovely-looking) app, so I won't discourage you from using it, but just be aware that your data won't always hit the right note.

Sleepwave | Test score: 5 out of 5

Last but not least, we have the Sleepwave app, which you can get for free at the App store. It uses patented motion-sensing technology to track movement and breathing as (according to Sleepwave) "whenever we move in bed we are naturally more awake".

To be perfectly honest, this app was recommended to me almost three years ago, and I was too skeptical to give it a go.

However, it has an excellent score of 4.6 out of 5 from 3,600 user ratings on the App store. Plus, that patented-technology convinced me to give them a go.

The phone set up for the Sleepwave app is relatively easy, as you have multiple options. The easiest for me was on top of the mattress, just to the left of (and in line with) my pillow. When I woke up, I was greeted to these results from Sleepwave and Oura:

I consider a result 5 minutes under or over the Oura Ring metrics as an accurate match. An impressive 4 out of 5 of Sleepwave's results fell within my threshold. Latency (over by 3 minutes), Deep sleep (under 5 minutes), Core sleep (under by just a minute), and Sleep duration (over by 3 minutes).

These are impeccable results for a free sleep tracking app, with only the REM result not falling within the 5-minute threshold — and even that result was only off by 8 minutes.

(It also features a motion-sensing smart alarm to wake you up during a lighter stage of sleep, which I didn't test.)

My final thoughts on the Sleepwave? It lives up to its claim as "the best free sleep tracker app". The motion sensors accurately tracked my sleep stages, and it's easy to use and set up. My one compaint? There's no sleep score (but that might not be a big deal considering trackers are moving away from sleep scores).

Other free sleep tracking apps to try — top choices for Android users, snorers, and Apple Watch wearers

While the above sleep-tracking apps were the top free choices for me, everyone is different. So to help you find an app that's right for your phone and sleep needs I found a few more free sleep tracker apps to choose from...

Top-rated sleep trackers for more accurate data

Wearables that passively track your sleep will soon be obsolete. We have a massive sleep problem — and sleep trackers aren't doing enough. But the next frontier in sleep tech is taking the data exposed by the best sleep trackers and doing something about it.

If tracking can uncover how bad we're sleeping, isn't it time it starts offering some solutions? Thankfully, the new generation of sleep tech is all about actively helping you sleep better. These devices monitor your sleep, identify problems, and intervene for better rest. All you have to do is lie back and start dreaming.

While it sounds futuristic, it's already happening, with brands like Elemind, NextSense and Muse offering consumers an easier way to sleep better. I asked the experts why sleep tracking is dead... long live sleep intervention.

• Read more: I let my bedside lamp track my sleep for 3 weeks — and it's the next frontier of sleep tech

Key takeaways:

• Sleep tracking is becoming smarter and better, as well as more comfortable. Sleep tracking lamps and mats allow us to monitor our sleep without wearables.
• However, sleep tracking has hit a wall — we know we're sleeping bad, so what can we do about it?
• Sleep intervention devices such as the Elemind, Muse S Athena, and NextSense offer active sleep improvement, monitoring your brainwaves and responding to changes in your sleep.
• Devices like the Kimba, Sleepal, Orion and Eight Sleep alter your environment in response to tracking data, helping you stay asleep.
• Sleep enhancement tech offers a non-medical way to improve your sleep. And by improving your sleep, you might see benefits to your overall health and wellbeing.

Sleep tracking is moving off your wrist

Research suggests over 48% of the population use sleep trackers. And it's small wonder, as many sleep trackers can actually help you get more sleep.

But if you're the half yet to succumb to wearing a watch to bed, there's good news. The latest gen of sleep trackers are a little more... sleep-comfort friendly.

Think the screen-free FitBit Air, the slimmer-than-ever Oura Ring 5, and the non-intrusive monitoring of the Withings Sleep Mat.

“Good sleep products and technology have to do two things, in my opinion,” says Ben Fuxbruner, founder of Kimba, a personalized sleep scent system. “One, they have to be effective, but two, they have to be very comfortable and unintrusive. I feel like some companies work really hard on showing effectiveness, but if it's not comfortable, nobody will use it.”

In some cases, that means moving off the body entirely. Expect a cluttered nightstand as companies such as Kimba and Hatch aim to break the tight grip wearables have on health tracking. Products such as the Sleepal lamp already offer sleep tracking from your bedside.

Sleep tracking is getting stronger and smarter

“The old adage that what's measured improves is generally true,” says Meredith Perry, co-founder and CEO of Elemind.

And if improved measuring leads to better rest, we’re all about to see our sleep scores go through the roof.

Wearable sleep trackers often use movement and heart rate to estimate your sleep stages. The latest devices want to remove the guesswork, employing brainwave monitoring to accurately measure sleep.

That's the kind of data you used to have to go to a sleep lab to learn. Now you can have it in your own home. The Elemind measures "Alpha" brainwaves, NextSense Earbuds capture "brain data" the DUSQ patch senses electrical signatures, while the Bia collects oxygen levels in the brain. All without the tubes and wires of traditional of polysomnography.

For some innovators, that’s just the start.

Adaptyx is the first wearable patch that tracks cortisol in real time. “Cortisol is a one of the the most important hormones in sleep architecture and in that sleep wake cycle,” says Dr. Vijit Sabnis, CEO. “[The cortisol awakening response] is an entire system and rhythm that we can begin to modulate.”

But for Jonathan Berent, CEO at NextSense, focusing on quality tracking is missing the wood for the trees.

“The next step isn't collecting more data,” says Berent. “It's what the technology does with it.”

But sleep tracking isn’t enough any more

We’re in a sleep crisis. Fewer than one-third of us sleep well every night and 6 out of 10 American adults report not getting enough sleep. Despite sleep quality being linked to over 130 medical conditions, it’s often overlooked by the healthcare system, with Dr. Carlos Nunez of Resmed describing sleep as "too important to ignore."

But even if you know you're sleeping badly, it's hard to bridge the gap between knowledge and action. As Perry notes, “[sleep is] literally eight hours of the night where you're unconscious and unable to control it yourself.”

“You know how bad you slept, but there's no real solution for you to improve it," says Andrew Jolie of Bia. "And if there is, you have to do it. The device doesn't do it for you.”

That's about to change. With the latest round of technology, the device does do it for you.

Next step, sleep intervention

“There are lots and lots of devices that just read, that just track, that give you information to the user, and the user is supposed to go do something about that,” says Perry of Elemind. “We take that considerably further. We can actively guide and change your sleep over the course of the night. Not just tell you what happened — influencing what happened.”

She describes it as a “read and write” approach: read the data and start writing the solution.

For Berent, it’s a closed loop: “a continuous conversation between your brain and the technology around you, where the system understands what's happening in real time and responds that same night, gently guiding your brain into deeper more restorative sleep, and lulling you back to sleep.”

Whatever the term, it’s good sleep made easy. (Or, at least, easier.) All with no extra effort on your part. Imagine if your oven turned cake into health food, or your step counter racked up 5 miles for you.

Perry compares it to the sudden boom in GLP-1s. Suddenly weight loss went from hard work to simple injections. Is sleep in for the same overhaul?

Sounds great! But what's it going to do for my sleep?

From 3 a.m. wake ups to groggy mornings, the sleep tech industry is tackling every minute of your bad night’s rest.

Can’t fall asleep? The Elemind cancels out the brainwaves keeping you up. Waking in the night? The Muse S Athena and NextSense detect brief disruptions and soothe you back into restfulness. Too hot? The Eight Sleep or Orion will cool you down. Waking up tired? The Bia and Sleepal AI make mornings easier. Restless, stressed, anxious? Soon, there’ll be tech for that.

It’s not just for the insomniacs, either. Even those consistently earning high sleep scores might see the benefits of intervention-based sleep tech.

“We have an athlete,” explains Fuxbruner of Kimba, “that doesn't have problems sleeping at all but wants to optimize his sleep… so the [intervention] each person gets is different, and the personalization, the targeting is different.”

“With Orion, you give it the limited amount of hours you have to spend in bed, and it helps squeeze the juice out of every minute you have,” explains Harry Gestetner, Founder and CEO of Orion.

So is the next big leap for sleep tech to replace your doctor?

Well, no, and in cases of severe sleep deprivation we recommend speaking to a healthcare professional. Cognitive behavioral therapy for insomnia (or CBT-I) remains the gold standard in treatment, while conditions such as sleep apnea require medical intervention.

But there are many of us struggling to sleep who can benefit from an at-home approach.

“I was really interested in creating electronic medicine,” explains Perry. “Ways where you could, instead of using a drug to influence the body, use technology instead. Then you could have tighter control over the outcomes because you could actually see in real time whether or not it was working.”

“We believe in a future not to replace medication” she adds. “But we want to improve the state of wellness and healthcare in such a way we effectively have a secondary autonomic nervous system. Something that's continuously monitoring the biology, can see when something goes awry and then address it in real time with something that uniquely works for you.”

The future of sleep tech is personalized, non-invasive and, in most cases, comes with minimal side effects.

That takes us to the next big leap in sleep tech: what comes after sleep?

What's next? Moving beyond sleep to health and wellness

“Deep sleep is one of the most powerful, underused levers we have on long-term health — tied to memory, mood, metabolism, heart health, even the brain's overnight clearing of the proteins linked to Alzheimers," explains Berent.

"If we can measure it at clinical fidelity and improve it, from something as ordinary as a pair of earbuds, we're not building a better sleep tracker. We're turning sleep into an intervention for long term chronic diseases.”

He’s not the only sleep tech founder that plans for wider healthcare applications. Fuxbruner of Kimba notes his scent-forward system has been linked to improved memory, while cortisol-tracking Adaptyx hopes to link up with smart mattresses for a bed that responds to your stress levels.

As for your sleep tracker. Well, it’s about to look passé.

“I think that devices that just track will probably go by the wayside over the next 10 years,” predicts Perry, “and that people will start adapting more helpful tools.”

In the meantime, expect your sleep tracker to become smaller, more powerful and less expensive.

Bottom line

While sleep tracking has helped people recognize their own sleep problems — as well as exposed the bigger issues with sleep in society — simple tracking isn’t enough anymore. The future of sleep tech lies in intervention and improvement.

“Sleep stops being something you passively track and becomes something you can actively restore,” explains Berent.

The bigger picture, however, is about more than sleeping well.

“Sleep is just the beginning,” says Perry.

Our favorite sleep intervention tech

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

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

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

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

Key takeaways: At a glance

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

What is a circadian score?

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

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

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

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

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

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

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

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

Why circadian scores are dethroning sleep scores

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

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

6 wearables that track aspects of your body clock

1. Rhythm Ring

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

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

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

2. Ultrahuman Ring AIR

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

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

3. Circular Ring 2

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

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

4. Oura Ring 5

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

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

5. Withings

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

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

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

6. Garmin

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

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

How to improve your circadian score

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

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

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

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

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

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

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

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

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

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

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

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

Muse S Athena Sleep Tracking Headband: Price

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

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

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

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

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

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

Muse S Athena Sleep Tracking Headband: Design and comfort

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

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

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

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

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

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

Muse S Athena Headband: Sleep tracking

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

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

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

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

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

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

Sleep Assist

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

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

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

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

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

Deep Sleep Boost

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

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

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

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

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

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

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

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

Smart Wakeup

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

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

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

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

Muse S Athena Sleep Tracking Headband: Additional features

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

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

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

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

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

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

Enso AI Sleep Assistant

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

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

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

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

Muse S Athena Sleep Tracking Headband: Performance

Set up

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

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

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

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

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

App

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

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

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

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

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

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

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

Battery

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

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

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

Should you buy the Muse S Athena Sleep Tracking Headband?

Buy it if...

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

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

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

Don't buy it if...

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

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

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

Alternatives

Withings ScanWatch 2: Review in brief

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

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

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

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

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

Withings ScanWatch 2: Price

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

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

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

Withings ScanWatch 2: Design and Comfort

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

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

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

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

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

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

Withings ScanWatch 2: Sleep tracking

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

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

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

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

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

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

Withings ScanWatch 2: Health and fitness tracking

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

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

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

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

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

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

Withings ScanWatch 2: Performance

Set up

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

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

App

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

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

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

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

Battery life

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

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

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

Withings ScanWatch 2: Should you buy?

Buy the Withings ScanWatch 2 if:

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

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

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

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

❌ You want 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

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…

• Read more: I kept waking up exhausted until a NASA scientist shared her $0 lab-tested tip for beating morning grogginess — here’s how it works

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.

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