We've rounded up the best Casper mattress deals available out there, so you can upgrade your sleep setup for less. 

Casper is a reputable mattress brand with a wide range of products to suit any shopper's needs so you can get the best night's sleep possible. Featuring innovative technology to protect your back from pains and keep you cool during the night, there are plenty of options for every budget. 

The brand is running a sale on most of its range, including bedding bundles so you can refresh your entire bedroom. You can even get over $700 off on the Casper Upgrade Bundle, which includes a mattress, a bedframe, and a waterproof mattress protector! There's also a whopping $800 off the Casper Wave Hybrid Snow Mattress, a premium mattress designed to keep you cool at night. 

Whether you have already decided on the mattress of your dreams or you're still browsing to find the perfect fit for you, we've rounded up the best deals you can get this week so you can sleep soundly knowing you've made a good investment.

All Casper products are eligible for free home delivery for the majority of America, and the mattresses and pillows come with a 100-night ‘risk-free’ trial. That trial period still applies when you're shopping with deals or discount codes.

If you're still undecided about which mattress brand to opt for, you can check out our guides to the best Purple mattress deals and the best Saatva mattress discounts.

Casper mattress deals

• Casper: Save up to $800 on mattresses and up to 30% off sitewide

The best Casper mattress deals and discounts to shop now

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Meet the Casper mattresses

We spend more time in our beds than anywhere else, so making the right mattress purchase is arguably one of the biggest decisions you'll make for your home. It can be hard to find exactly what you're looking for, especially if you share a bed with a partner with different preferences. Luckily, we've done the searching for you with this round-up of the best Casper mattresses that all come with different levels of firmness, thickness, and price. They also all have a 100-night trial, so you can sleep easy knowing that if the fit isn't right, you can pick another. 

The Casper Original Mattress has over 20,000 reviews on the Casper site alone and is designed for all types of sleeper. That makes it especially ideal for combination sleepers who switch positions during the night. 

Casper’s entry level mattress is made from premium all-foam. It uses three zones of support to ensure your body is supported from tip to toe, relieving pressure so that you don’t wake up due to discomfort caused by the mattress. 

The foam is softer around your shoulders and firmer under your hips, waist and lower back. Together, this provides relief for your upper body while keeping your spine properly aligned.

Casper also describes the Original Mattress as cooling, so it lends itself well to hot sleepers who often wake up because they feel too warm. This more breathable performance is achieved by an innovation called AirScape, a top layer of perforated foam that reduces heat. Those small perforations within the foam move hot air and body heat away, keeping the mattress cooler to the touch.

The Casper Hybrid Original Mattress is designed to give you the in-bed support you need by using a combination of soft foam at the top and firmer foam from the middle down. Together, they work to keep your spine aligned so you don’t wake up feeling stiff or bent out of shape. 

The Original Hybrid Mattress has the same top layer of Airscape perforated breathable foam as the all-foam Original, with those tiny holes drawing heat away from the mattress. The comfy and supportive premium foam is there too. 

The key difference between the Casper Hybrid Original Mattress and the all-foam version is the layer of springs, there to add lift and increased support, bounce and airflow. The springs are enclosed within a firm border with defined edge support to help you get in and out of bed more easily.

The Hybrid Original Mattress suits all types of sleeper, especially hot sleepers and those with neck pain and who need more targeted support around the upper body. On the subject of neck pain, we’d recommend looking at our guide to the best pillows for different sleep positions, as the right pillow can make a big difference. 

The Nova Hybrid is Casper’s half-way house between the entry-level Casper Original and the all-out luxury of the Wave Hybrid. Whereas the Casper Original has three zones of support, the Nova Hybrid has over double that with seven distinct zones to ensure proper spinal alignment. If you’re sleeping on a mattress that doesn’t keep your spine aligned, you'll develop a greater chance of back and neck pain. 

The softer foam is found around your shoulders, while the firmer foam for ergonomic support is placed in the mattress just under shoulder height. It’s the ideal combination and should boost your comfort for a more relaxing night’s sleep, so definitely one to consider when choosing from among the best Casper mattress deals. 

There are four layers to a Nova Hybrid. The top layer is Airscape, with those same tiny perforations to boost airflow and encourage body heat to escape, and a foam top with a plush, velvety smooth feel. There’s a second layer of Airscape to stop any overheating and within this layer lies supportive foam. 

Under that you'll find Casper's Zoned Support Pro system. This relieves pressure under your shoulders and delivers ergonomic support to your lower back and hips. The base houses springs for extra lift and airflow, with a firmer border for proper edge support.

This is the cream of the Casper mattress crop. It draws upon every innovation found in the Casper Original and Nova Hybrid, and adds in a few extra special touches. As it should, considering how expensive it is.

The Wave Hybrid is also the best Casper mattress for back pain. Based on a randomized survey of Casper mattress owners in January of this year, 9 out of 10 customers said they have less back pain after sleeping on the Wave Hybrid. 

Casper describes it as offering "continuous ergonomic zones" throughout. There’s softer foam around the shoulders to provide relief to your upper body, plus firmer foam elsewhere to encourage better spinal alignment. The top layer uses a thin coating of cooling gel on top of that breathable Airscape perforated foam. There’s more Airscape in layer two and three, along with memory foam and three areas of Zoned Support Max to better align your spine. 

Layer four is where the Casper gel pods live. These are positioned under waist and lower back height to add extra support for your spine. Layer five, the base, is a combination of springs for extra lift, support and airflow, enclosed in a firmer border with good edge support. The latter makes it easier for you to get in and out of bed.

Basically, if you see the Wave Hybrid on offer among the best Casper mattress deals, and you have the budget and need maximum back support and comfort, this is the one to try.

Casper Snow Technology Mattress range

Casper's latest innovation for hot sleepers (and for snoozing in hot weather) is called Snow Technology. It can now be found in the Wave Hybrid Snow (from $2,095) and the Nova Hybrid Snow (from $1,695) mattresses, which are the original Wave and Nova's upgraded with Snow Tech. 

Both models use foam and springs to ensure you stay comfy regardless of what position you fall asleep in, and now they’ve been supercharged with extra cooling functionality.

Casper Snow Technology is a four-part cooling system that begins with a QuickCool Cover infused with phase change material. Casper says this, “delivers an added 24% cooler to the touch feeling upon climbing in bed”.

There's also something called HeatDelete Bands, made from graphite. These create channels within each mattresses foam layer to draw away excess heat. Folks, it's time to say goodbye to overheating in bed. Casper has also released Hyperlite Tencel sheets (from $109) to complete your cooling sleep experience.

We've already seen the Snow range pop up among the latest Casper mattress deals and sales, with discounts of a few hundred dollars when you select this cooling upgrade package.

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Best Casper mattress deals and discounts FAQ

Best Casper mattress deals: Which one should you buy?

When it comes to choosing the deal for you, you need to know that Casper has three mattresses in their range, with distinct features depending on sleep position and posture. As you get older, the amount of support you need tends to change, so be sure to look closely at these features if it’s been a little while since your last mattress.

If you need to max out on support, then the Wave Hybrid mattress should be your first choice, with a design that can assist with aches and pains and help you to wake up feeling considerably less stiff. 

If you want to sink into your new mattress into a whole new world of comfort, and you need something a little more affordable, then the Nova Hybrid can step in to aid your sleep, and often benefits from a discount code to neaten up the price.

Hot sleepers should turn to the cooling mattress for support and temperature control. If you’re unsure of which mattress you want to select, then you can also enjoy the Nova Hybrid on a 100-night trial, and try it out before you invest for good. 

Casper mattress deals and sales: When is the best time to find them?

It really isn't difficult to find yourself a Casper mattress discount code or promo, as there are plenty available throughout the year to reduce the MSRP of these highly rated mattresses.

That said, the best time to grab a brilliant Casper mattress discount is around Black Friday or Cyber Monday, when the brand is competing with many other sleep brands for your attention. That means Black Friday can usually be counted on to serve up some brilliant promo codes to save you a big chunk of money on a new Casper mattress. 

There are definitely other points throughout the year when you can find good discounts on Caspers, and those include Christmas, Memorial Day and Amazon Prime Day, as some Casper mattresses are also sold on Amazon.

Depending on the promo code running at the time, you can save up to 15% off the ticket price of a Casper mattress, so it really is worth keeping an eye out for them.

Where else can you find Casper mattress deals?

If for whatever reason you can't find the right deal for you on Casper's website, you can also shop for the brand's products at Amazon and get free delivery on your new mattress, too.

Black Friday Casper Mattress deals: What we know about the sale so far

Does Casper mattress have Black Friday sales, we hear you ask? Oh yes! In fact, the prior Black Friday sale at Casper served up some juicy discounts across the entire mattress range, as well as select savings and time-limited discounts on Casper bedding, accessories and sleep gifts. The Casper mattress Black Friday sale is good news for those of you looking to snap up one of these affordable mattresses in a box. 

Does that mean you should hang on for this year's Black Friday bonanza to buy a Casper? No, because Casper sales are plentiful throughout the year anyway, with the best Casper mattress deals usually offering up to 15% off any Casper mattress. 

We were pleased to see the same savings for the last Casper Black Friday sale, with up to $521 off the Casper Original Best-Selling Bundle. Sleep has never looked so good.

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If you're on the lookout for a new mattress and bed base, you might want to check out these Purple mattress deals - perfect for your spare room or if you've recently upgraded your bedroom.

These deals crop up across the year, giving you the chance to enjoy the sleep that you've been dreaming of without having to spend a fortune. The best part is that you have nine different mattresses to choose from, each with its unique characteristics, and you can even customize the firmness level to suit your preferences.

Purple is an award-winning bedding brand that specializes in creating the most comfortable products, so you can rest assured that you're getting one of the best mattresses out there. When you sleep on a Purple mattress, your spine will stay aligned, and you'll wake up feeling fresh and ready to start your day.

In fact, our review of the Purple Original Mattress gave it a 4.5-star rating, and it topped our list of the best cooling mattresses.

Purple mattress deals

Where to find the best Purple mattress deals

If you're looking for great deals on Purple mattresses, we recommend heading straight to purple.com. There, you'll find all genuine Purple-brand products, from mattresses to pillows and more.

Alongside other mattress brands like Casper or Tuft & Needle on Amazon, Purple mattresses can be purchased from the retailer as well as elsewhere around the web.

• Purple: shop direct for mattresses, bedding, and frames

When to shop for the best Purple mattress deals

Purple often has offers on its products, especially if you're shopping online, and at the time of writing you can save up to $400. Purple doesn't tend to engage in price hikes throughout the year, so you can expect to pay a fair price for its mattresses, toppers, and other products.

If you're looking for even bigger savings, it's worth waiting for major holiday weekends like Presidents' Day, Memorial Day, or Labor Day, as many retailers offer discounts and sales during these times. Purple also typically holds an annual end-of-year sale after Christmas and New Year, where they offer reductions on select products to make way for new inventory.

Is Presidents' Day a good time to find Purple mattress deals?

Presidents' Day is known for being a great time for shopping, with many retailers offering special deals and discounts. This includes mattress companies like Purple, who often use the holiday as an opportunity to promote their products and offer discounts to customers.

Many retailers offer promotions that can save you hundreds of dollars on your purchase, making it an excellent opportunity to upgrade your sleep without breaking the bank. With a little bit of effort, you can find the perfect Purple mattress at a price that fits your budget.

Is Labor Day a good time to find Purple mattress deals?

Labor Day is a great time to shop for Purple mattresses, as the brand typically offers some of the biggest discounts of the year during this time. During Labor Day, Purple often offers significant discounts on their popular models like the Purple Hybrid and Purple Hybrid Premier, allowing customers to save hundreds of dollars on their purchases.

If you're interested in buying a Purple mattress, be sure to keep an eye out for their Labor Day deals, which usually start a few days before the holiday and last through the weekend. It's worth noting that Purple's Labor Day deals are popular and tend to sell out quickly, so it's important to act fast if you're interested in buying a Purple mattress during this time.

Is Amazon Prime Day a good time to find Purple mattress deals?

Amazon Prime Day usually takes place in July, and it is an excellent opportunity for shoppers to save money on various products, including electronics, home appliances, beauty products, and more. However, during this event, many shoppers are eager to find deals on mattresses particularly Purple mattresses.

Purple mattresses are well-known for their unique construction, pressure-relieving properties, and excellent support. They are also known for their high price point, which can be a significant barrier for many shoppers. However, during Amazon Prime Day, shoppers can find exclusive deals and discounts on Purple mattresses, including the popular Original Purple mattress, the Purple Hybrid, and the Purple Hybrid Premier. These deals can help shoppers save hundreds of dollars on their purchases and make it more affordable to invest in a high-quality mattress.

Is Black Friday a good time to find Purple mattress deals?

It's always a good idea to do some research before purchasing a new mattress or topper, especially during Black Friday when there are great deals to be found. If you're considering a Purple mattress, make sure to check out their website ahead of time to see which model and size is right for you. 

Purple's prices are generally in line with other high-end mattress brands, but during Black Friday, they often offer significant discounts on select products. You can pretty much trust that prices aren't artificially inflated before the sale, be sure to shop around and compare prices to ensure that you're getting the best deal possible.

How to find the best Purple mattress deals

Purple mattresses are so-called because of their innovative Purple Grid technology. This nifty design relieves pressures on your back, neck, and hips. Another big draw is that the grid increases airflow and neutralizes body heat.

If you’re looking to take advantage of the Purple Grid technology for less, then look no further than the Purple Original Mattress, which is the cheapest option. Check out the best Purple mattress deals and discounts in our round-up so you can save money on the mattress of your dreams. 

Don’t miss these savings if you’re looking for a mattress that:

• Eases back, neck, and hip pain
• Keeps you cool and comfortable all night long
• Has the bonus of a reasonably decent trial (100 nights)
• Offers free shipping and returns
• Comes with luxury free sleep gifts or a big cash discount

What’s more, you still get the benefits of the 10-year warranty and the 100-night trial period even when you shop the deals to get the same peace of mind. The price of a Purple mattress without discounts is as follows:

• Purple Kids Mattress - $499
• Purple Original Mattress - from $599
• Purple Hybrid Mattress - from $1,499
• Purple Hybrid Premier - from $2,099

Purple mattress FAQs

There are a number of factors that determine a good night's sleep, and many of them will be specific to your personal preferences. This includes whether you sleep on your side, back, or stomach, as well as your height and weight, which can impact which mattress you choose. Firmness is another consideration: a firmer mattress usually suits heavier sleepers or those who sleep on their front or back. 

Medium firmness is a good choice for those who need extra support on their back and neck. Side sleepers, on the other hand, would benefit from a softer mattress that molds to the body's natural imprint. Here are a few other things that you might need to consider when choosing the best mattress for you: 

Motion transfer control

If you share a bed with someone who sleeps lighter or heavier than you, then look for a mattress with motion-transfer control. This way, you can both sleep undisturbed without waking the other up. This is common in all-foam mattresses, as well as hybrids.

Breathable layers

If you run warm, try a cooling mattress that features multiple layers with materials that are designed to regulate temperature and prevent you from overheating.

Cooling features are also handy if you suffer from night sweats due to peri-menopause or illness. Keep an eye out for mattresses with layers of cooling gel or those that are made with naturally breathable organic fabrics such as cotton. 

Posture support

The wrong mattress can hugely impact your posture and muscle pain, which also means that the right one can greatly improve it. If you tend to wake up with neck or back pain, you most likely need extra lumbar support to help keep you aligned. These will help to support your spine and keep you extra comfortable. The support comes from the core or base of the mattress in the form of a firmer layer, so check that the mattress includes this in its design.

Pressure relief

If you find yourself waking during the night due to soreness at your pressure points (think your hips, shoulders, and knees), there are plenty of mattresses out there that can aid this. Look out for mattresses that feature softer top layers that are specifically designed for the job. 

How thick are Purple mattresses?

To recap on the above, the thickness of each Purple mattress is as follows:

• The Purple Mattress: 9.25 inches
• The Purple Hybrid Mattress: 11 inches
• 3" Purple Hybrid Premier Mattress: 12 inches
• 4" Purple Hybrid Premier Mattress: 13 inches

Is there a Purple mattress topper?

Purple doesn’t currently offer a mattress topper, which is likely due to the quality of their mattresses, which means a topper is not essential. 

If you want to protect your new Purple mattress, though, you may want to consider the Purple Mattress Protector (from $79). There’s an option available for a Kid Mattress Protector (also $79), which will fit the Kid’s Mattress. 

Are Purple mattresses good?

Purple’s three most popular mattresses are the original Purple Mattress, the Purple Hybrid mattress, and the latest model to join the family, the Purple Hybrid Premier mattress. If you’re on a budget, the Purple Original offers great value for money coming in at half the price of the Hybrid mattress. You can take advantage of the brilliant Purple Grid technology without breaking the bank at a very reasonable $649. 

Looking for more customization? Check out the Purple Hybrid or Hybrid Premium mattress, both models taking comfort to the next level with the option to tailor support for your body’s needs. 

It’s what’s on the inside that makes Purple mattresses special with their Purple Grid technology. In essence, each mattress is filled with a gel layer that flexes under pressure to support your body and help you get a restful night’s sleep. It’s designed to cradle your shoulders and hips for the ultimate comfort. The grid design with air channels allows air to circulate, keeping you cool, reducing your chances of a restless night due to excess heat. 

Don't miss out on the best Purple mattresses so you can get all of the benefits for less. 

When it comes to mattress feel, the Original Purple is described as medium. The all-new Purple mattress (which comes in three thicknesses: 11, 12, and 13 inches) is available in options ranging from medium-soft to medium-firm, so you can pick a thickness to suit you. 

Whatever your sleep style is, there is a Purple mattress out there for you. Another great benefit of the technology is that it minimizes motion transfer, meaning that movement at one end of the bed doesn’t affect the rest of it. This could be a game-changer if you’re unlucky enough to share your bed with a restless sleeper, as it can minimize disturbance. 

If you’re apprehensive about buying a mattress online, you can rest assured that all Purple mattresses come with a 100-night trial period. If you decide it’s not for you within that period, Purple will arrange a collection for free, and you’ll receive a refund. 

The TL30 Therapy Lamp is a certified medical device that claims to alleviate symptoms of Seasonal Affective Disorder (SAD). During darker months, low exposure to natural light can impact mood, energy and hormonal balances. To combat this, SAD sufferers can use one of the best light therapy lamps - lamps that emit light to increase serotonin levels and make people feel happier. 

The TL30 has a 10,000 lux output, and doctors suggest that just 30 minutes a day of using the product can help compensate for the lack of light in the winter. The nifty gadget can also help regulate your circadian rhythm, which makes waking up and going to sleep easier.

Daylight therapy lamps can be used at any time throughout the day, but if you struggle with getting up in the morning when it’s dark, one of the best sunrise alarm clocks can help.

The TL30 is a lightweight, compact, and portable lamp that can be placed anywhere in the house. It can be positioned horizontally or vertically using the green clip band that attaches to the screen.

In this review, we put the light therapy lamp to the test by using it for over a week every day to see if it helped improve our mood. We also looked at whether this is the best product on the market to improve SAD symptoms.

Note: Symptoms of SAD vary from person to person, and what might be useful for you might not work for others. This review is not medical advice - if you need treatment or information, speak to a medical professional.

Beurer TL30: Design and build

• Compact and sleek design makes it highly portable
• Well built and durable
• Simple to use

The TL30 is an easy-to-use device that, despite its light weight and sleekness, seems well-built and robust. The therapy lamp is a similar size and weight to an iPad and looks remarkably like one in its design - it has a thin white border around the main light and a small on/off button at the top. It’s not the most aesthetically pleasing product, but given its small size, it’s relatively discreet when placed on a desk or bedside table. 

As there is only one button to turn the device on and one charging port at the back, it’s incredibly easy to set up, and there are instructions to follow to do so. However, it does take some time to adjust to the bright light and figure out where to place it for optimum effect. 

Beurer TL30: Features

• Single on/off button
• Works when plugged into a socket
• Medically certified to help 

The TL30 has no additional features other than an on/off button. Given the price, we thought there would be some brightness settings, a timer or a smart/voice-controlled aspect. 

We believe the product works best on a desk and would suit someone who works from home or spends a lot of time indoors, as the bright light does help improve mood and regulate hormones. It also works well on a bedside table and can be used in the evenings for a period of 30 minutes.

We found the green clip that comes with the light very useful as it can be clipped on any side of the product, meaning you can use it horizontally and vertically. The light’s 45-degree angle, however, is not adjustable. 

As the device requires a socket to work, there’s no concern over low battery or the need to recharge it. The lead that comes with the lamp is of decent length, so you won’t have to worry about where to place it.

Beurer TL30: Performance

The small size of the light lamp means it's very portable and easy to carry around to work or whilst travelling. However, the light only works once it's plugged into the mains, so you can only use the device if you are near a plug socket. This slightly reduces its on-the-go usefulness. 

We used the product for 30 minutes at the same time every day (4 pm) for a week. We placed it on our desk at a distance of about 4 inches from us. Overall, we found that the product does work in regulating modes and improving sleep cycles, especially helping us to fall asleep. Using it in the afternoon was the best time, and it worked particularly well on days we spent less time outdoors or working in more dimly lit rooms. 

There are no additional settings other than the on/off button. Although this isn't a major issue, it would have been nice to select the brightness as it was slightly uncomfortable towards the end of the 30 minutes, given how strong the light is. 

Beurer TL30: Price

• $78 / £69.99 RRP

The TL30 retails for $78 / £69.99 and is available to buy at a range of department stores such as Amazon.com and Walmart. It is currently on sale for $37 at Amazon.com and available for about £50 at UK retailers. 

The TL30 is in the mid-range price tier but isn’t great value for money as it doesn’t have any features such as light settings or timer functions that other similarly priced products do. 

There’s a three-year warranty that covers any technical faults or issues. Amazon offers an extended warranty of up to three years on the lamp. 

Beurer TL30: User reviews

Reviews for the TL30 are generally positive, and the item had a 4.5-star rating out of 5 on Amazon at the time of writing. Many people have commented on how impressed they were with the effectiveness of the light given its small size. 

One reviewer said: “I was skeptical that such a tiny lamp could be any good, but I'm happy to have been proved wrong - it's so dinky, it's easy to whip out and switch on anywhere there's a plug socket”. Others commented on how the light therapy lamp helped improve SAD symptoms quickly. “I feel much more active and energized since she started using it just 4 days ago!”, wrote one reviewer. 

The main downfall of the product, according to people who have purchased it, is the lack of additional features. Many reviews on Amazon mention that the light is quite basic compared to others on the market and “doesn’t offer good value for money”. 

Should you buy the Beurer TL30?

If you’re looking for a simple certified medical device that is small and portable, then Beurer’s TL30 is a good buy. However, comparable slightly cheaper products include features such as a timer and adjustable light settings. Therefore, the TL30 doesn’t offer that great value for money. 

Beurer has a range of other light therapy lamps that, although more expensive, come with more features. Some different sizes and shapes may be more visually appealing to the user than the TL30.

If this product isn't for you

If the Beurer TL30 doesn’t sound like the right product for you, then these alternative options may be a better fit.  

For those on a budget, the TaoTronics Light Therapy Lamp offers great value. It’s a similar design and size to the TL30 but features three light intensity settings and a timer that goes up in increments of 10 minutes.   

If you’re after an aesthetically pleasing and effective light therapy lamp, then the Circadian Optics Lattis will add that extra something to a room. The large floor lamp is well-designed and looks great in a living room or bedroom. There are three brightness settings and the bulb should last around 50,000 hours. The price does reflect the premium quality of the product.  

The most portable lamp we found was the Circadian Optics light, a pocket-sized gadget that can be used everywhere. It’s charged via a USB cable, so it’s great for travelling. The convertible stand means it can be positioned at any angle. It’s less bright than other lights, but at under $20, you can’t go wrong. 

A new mattress topper has been unveiled at CES 2022 and could be the perfect solution for avoiding sweaty nights while also providing the latest in smart technology too.

The Chilisleep Dock Pro from Sleepme promises to be like having the cool side of the pillow at all times. It aims to keep your bed the ideal temperature all night long while also tracking your biometrics overnight too. One of the best cooling mattresses for the future? It could happen. 

The idea behind it is that the breathable topper contains channels filled with water. Each is cooled and circulated by a control unit that sits underneath your bed. It's possible to program the topper so that it changes temperature on a timer. For instance, you could have it warm up late at night when the temperature is at its coolest, or you could opt to have it gradually warm you in the morning to simulate the effect of a sunrise. Following that logic, it's kind of like a wake-up light for your body temperature.

The Chilisleep Dock Pro builds upon existing Sleepme models so there's a lot to like here. It has a mesh layer for better airflow plus it's quieter than previous models, coming in at around 41-46 decibels. That's roughly the equivalent of light rainfall so it shouldn't disturb you as you sleep.

Alongside the mattress topper, it's possible to pair the Chilisleep Dock Pro with the Sleepme Insight. A sleep tracker, it collects statistics on your sleep stages and duration, giving you valuable insight into how well you're sleeping. It's the kind of technology you're unlikely to find elsewhere when looking at the best mattresses. 

Sleepme Insight is a slim mat that fits underneath your mattress, measuring your heart rate, breathing rate, bed temperature, and other figures. Combined with the Chilisleep Dock Pro, it can automatically change the temperature of your bed to suit your sleeping patterns. 

The downside? It's a subscription service. You'll need to sign up to Sleepme+ to reap the benefits of the Sleepme Insight although you do get the device free with it. Sleepme also promises tailored fitness advice, meditation guidance, and access to a community of other members.

There's no price yet for the Sleepme+ membership alone but the Chilisleep Dock Pro will be available to pre-order with a 12-month subscription for $1,299 from late March. Visit Sleep.me for more info.

Struggling to get up at the moment? The best sunrise alarm clocks can help you get going in these dark months. The clocks work by gently flooding your room with light, starting out with a deep orange color and then slowly working up to a bright, white shade that feels like dazzling sunlight. The theory is that this slow progression replicates a sunrise and should gently wake you as you sense the change in light.

Also known as wake-up lights or sun lights, they usually come with an array of alarm sounds that can be played once the light has reached its strongest point. This should mean that even deep sleepers will be rumbled out of bed, if the lighting trick hasn’t worked.

These devices can be particularly useful during winter, when the sun sometimes doesn’t rise before we do. They’re not to be confused with the best light therapy lamps, which are designed to alleviate the symptoms of seasonal affective disorder (SAD.) That said, sunrise alarm clocks can have benefits on our sleep patterns, which can improve mood and mental health.

If you’re looking to improve your sleep across the board, you might also want to consider getting one of the best mattresses or best pillows for your body type and sleeping patterns. For now, here’s our guide to the latest and best sunrise alarm clocks for a more natural wake-up call…  

1. Philips SmartSleep Connected: Best sunrise alarm clock overall

The general advice for a good night’s sleep is to switch off your gadgets and leave them out of the bedroom, so it might seem strange that Philips is asking you to stay connected. But with decades of expertise and the backing of a clinical sleep trial, Philips, which also makes some of the best electric toothbrushes, knows what its talking about. 

The Philips SmartSleep Connected is dual light-therapy lamp and sunrise alarm clock packed with features including a built-in smartphone-enabled sensor. That advises on your ideal sleeping and waking environment by measuring the temperature, noise, light and humidity levels in your bedroom. 

There is also RelaxBreathe, a light-guided breathing program that helps the body and mind relax and wind down. Meanwhile, Philips’ SleepMapper app allows you to personalize the alarm, light, sound, and sunrise and sunset themes.

This clinically validated wake-up light is easy to use and also includes an FM radio, power back-up, USB mobile phone charging, AUX dock with quality speaker and smart-touch display. At the end of the day – and the beginning of it too – Philip’s sunrise alarm clock and app makes light work of waking up.

• Read our Philips SmartSleep Connected Sleep and Wake-Up light review

2. Lumie Bodyclock Active 250: Best sunrise alarm clock for heavy sleepers

If you need a little something extra to make sure you rise and shine in the morning, try the Lumie Bodyclock Active 250, which wakes you up gradually with 'light that mimics the spectrum changes of a real sunrise'. 

And if that doesn’t do it, the option of a rooster as a wake-up sound will definitely stir you from your slumber, especially when set at a louder volume. There is also an FM radio if you fancy some news or music too.

The wake-up time can be programmed up to 90 minutes before you need to get up, giving you plenty of time to wake refreshed, and there is also the option to set the light to flash once the sunrise sequence has finished.

The clock also has plenty of gentle options including dimmable lighting and a white-noise setting, plus it also doubles up as a gentle bedtime reading lamp and can be programmed to come on as a security light for when you’re away overnight.

3. HeimVision Sun Alarm Clock: Best sunrise alarm clock on a budget

This smart sunrise alarm clock has all the features you need to sleep better and wake up feeling refreshed, including a soothing red-tinted light that gradually transforms into white light to copy natural sunlight. Meanwhile the dual alarm can be set to four separate wake-up times with seven different types of alarm sounds to choose from.

Other features include a convenient USB charging port, FM radio and a 15-minute snooze option, but we really love the fact this clock doubles up as a bedside lamp with the right amount of glow to read by. 

If you like to stay connected, the HeimVision sunrise alarm clock also pairs with the Smart Life app (available on the App Store and Google Play) so you can control the clock and set the alarms from your phone. 

The clock also pairs with Alexa and Google Home. But if you prefer to keep your phone off the bedside table, then this gadget is just as easy to operate without the app too.

• Read our HeimVision A80S Wake-Up Light review

4. Philips SmartSleep HF3520/60: Best sunrise alarm clock for seniors 

The sunrise simulation, natural wake-up sounds and FM radio on this device offer a pleasant way to start the day. What’s more Philips says its best-selling alarm clock has been clinically proven to help you wake up feeling more refreshed. 

The clock comes with two alarms and a decent range of brightness levels. The snooze function is easy to use with a simple tap, while your chosen wake-up sound will gradually increase in volume. You can choose between the five wake-up sounds of ‘Forest Birds’, ‘Buddha’, ‘Yoga’, ‘Ocean Waves’, and ‘Nepal Bowls’, all of which are as peaceful as they sound.

Philips has more than a hundred years of expertise when it comes to lighting, and, as such, this wake-up light comes with plenty of research and knowledge. In fact, Philips claim that in a test of 477 users, 88 percent say that using their Philips Sunrise Alarm is better than their previous way of waking up.

5. LBell 7: Best sunrise alarm clock with built-in night light

For some, waking up to the radio can be a really great start to the day, and if you agree then this sunrise alarm clock is the perfect choice for you. 

The LBell 7 offers no less than 40 presets for your favorite radio channels. And it’s easy to set up too – simply hold down the FM button for two seconds and it will automatically scan the stations for you to listen to, set as an alarm or use as a sleep aid. 

There are also plenty of other things to love about LBell’s feature-packed sunrise clock, including seven light colors, sunrise and sunset simulation, dual alarm clocks, seven alarm tones, three sleep sounds, adjustable brightness on the time display and a snooze function. 

The clock also gradually dims as you are drifting off to sleep – it’s a dreamy glow that’s hard to resist.

6. Coulax Wake-Up Light: Best sunrise alarm clock with nature sounds 

If you don’t find waking up easy, why make it harder on yourself with piercing beeps from your mobile phone or digital alarm clock? Coulax’s soothing wake-up light offers a lovely way to bring you into the day, with seven gentle sounds that include ‘Bird’, ‘Ocean’, ‘Stream’ and ‘Windbell’ as well as soft music, piano music and beeps. There is also an FM radio for when you are ready to kickstart the day.

In keeping with the natural theme, this Coulax clock has a subtle wood finish, and the sunrise and sunset simulation uses LED light to gradually increase the brightness from warm red to bright white to wake you within your chosen time (from ten minutes up to sixty).

The lamp also features seven different gentle colors, so you can add atmosphere to your sleeping area. And when it’s time to nod off, the light will dim from your chosen brightness level to help you get the sleep you deserve.

This is our recommendation as the best wake-up light for couples because you can set the dual alarms to go off at two different times. That's handy if one of you gets up earlier than the other.

7. Homelabs Sunrise Alarm Clock: Best sunrise alarm clock for kids

The HomeLabs Sunrise Alarm Clock is a firm favorite with kids and parents alike. Not only will the colored lights add a playful element to the little one’s bedroom, but the gentle wake-up alarm is great for getting them up in time for school… and for making sure they don’t rise too early at the weekend either!

The sleep timer gently mimics sunset to dim the lights as your child drifts off to sleep – ideal if they’re not a fan of the dark. Meanwhile the eight colorful light options are easy to switch between, ready to use as a bedside lamp when it comes to stories at bedtime. 

The sound options include birds, ocean and lullaby to make sure sweet dreams are had all round. Extra features are an FM radio and three brightness settings, although a few more brightness levels would be welcome.

Today's cheapest prices on the best sunrise alarm clocks

Sunrise alarm clocks FAQ

Sunrise alarm clocks vs alarm clocks: Key differences

A lot of us rely on alarms to wake us up in the morning – these can be digital, on our smartphone or via a good old-fashioned wind-up clock – either way, they’ll usually have a noise to jolt you out of your slumber. And, as effective as this is, it can be a bit of a rude awakening.

While sunrise alarm clocks also feature alarms, they also introduce the option of light, which gradually brightens or dims, while changing color to mimic the effects of sun and work with your body’s natural patterns of alertness, easing you into the day (or night). 

These clocks also come with handy little extras such as relaxing chimes and nature sounds to help with your sleep routine, plus they usually double up as a radio and bedside lamp too.

Overall, sunrise alarm clocks are a much more natural and effective way to bring you into the day than a regular alarm, and they also come with wellbeing benefits such as increasing focus during the day, while ensuring you get more restful sleep.

Do sunrise alarm clocks work?

Recreating sunrise is a concept that has been around for a little while. The retinas can perceive light even through closed eyes, and the right amount will kickstart the body into its natural waking routine, and by the time the light is at full brightness, you will wake naturally without the need for an alarm.

While any light should do the trick, sunlight lamps offer a much gentler way to wake up in the morning and it’s far better than being awoken by a noisy alarm clock!

The introduction of light also helps keep us in tune with our body’s natural circadian rhythm, with studies showing how this can keep us energized and productive throughout the day. 

This is similar in function to a light therapy lamp, which is used in the morning to offer extra light when sunshine is short due to the season, working nightshift or living in a basement flat for example. It is also an effective relief for Seasonal Affective Disorder (SAD). 

However, it is important to note that sunrise alarm clocks are much weaker than light therapy lamps, which shine a far brighter light and shouldn’t be looked at directly. If you have SAD, it is best to discuss it with your doctor, who might suggest a light-therapy lamp as part of your treatment. 

What to look for in the best sunrise alarm clock 

The best sunrise alarm clocks should feature an LED light with the right amount of adjustability for you to personalize your wake-up routine. You need something that ranges from a dim glow through to a brighter beam.

Ideally, you'll be able to wake without any alarm sounding, as the light should be bright enough to trigger your brain into thinking it's morning. If you do prefer some noise too, all of the best sunrise alarm clocks feature nature and white noise sounds. 

There should also be an easy volume control function, or app functionality so you can adjust the volume via your phone. Another thing to look out for is a timer (30-60 minutes is most useful), so you can set how long you want the sunrise or sunset functions to last for.

Looking to upgrade your bed? Save on sleep with our round-ups of the best Purple mattress deals, the best Casper mattress deals, and the best Saatva mattress discounts, many of which offer savings on great bed toppers too. 

If you’re wondering exactly how to wash a weighted blanket, then look no further, as we’ve got all the information for you. Just like the best comforters, these sleep-saving blankets are bedroom essentials and growing in popularity thanks to their ability to help battle insomnia and promote good sleep habits. 

In essence, the heavy weight of blankets like these creates pressure that mimics ‘deep pressure simulation’, and triggers a sense of peace and calm for those using it. They’re an excellent investment for anyone who struggles with sleep management or anxiety. Though, as with all bedding, your weighted blanket needs a little TLC in its cleaning process to keep it nice and fresh.

Given that they tend to be pretty expensive, and intricately designed, learning how to wash a weighted blanket is a process that’s important to get right. So, before you dive in, take a moment to check your blankets labels. Like many of the best pillows and the best bed toppers, exact instructions on how to wash weighted blankets are likely specific to each manufacturer, so take your time to familiarize yourself with their instructions to prevent any damage.

How to wash a weighted blanket: The basics 

1. Establish exactly what you need to wash

First things first: you need to work out exactly what type of blanket you’ve got on your hands, and how it fairs when it comes to washability. There’s a selection of blankets that will be completely washing machine-friendly (these tend to have glass beads inside), while others have machine-washable covers instead, meaning the bulk of your blanket will not need to be washed. If you’re in any doubt about your blanket, then always refer to any information that came enclosed with it or check the manufacturer’s website. 

2. Work out how often you need to wash your blanket 

Unlike mattress toppers and sheets, it’s not essential to wash your weighted blanket super-regularly, with the recommendation of taking a blanket without a cover for a spin about four times a year. However, if you do have a cover over your blanket, then it’s likely going to be easier to wash, and you might want to do so about once every month, depending on how it looks and feels. If your blanket has stains or smells you’d rather get rid of, or you feel as if you’ve sweated and slept too many times within your blanket, then you can also up this cleaning schedule. Just be wary of overwashing it, as this may cause disturbance to the pellets inside. 

3. Send it for a spin 

Once you’ve established which type of blanket you have, then you can get down to business. For those with completely wash-friendly blankets, first make sure that your front load washer can take on heavy loads, and then set it off on a delicate, cold cycle in order to keep its structural integrity. Make sure to avoid harsh detergents, bleach, or anything that might affect the softness of your blanket. 

Alternatively, if you have a weighted blanket cover, then you can go about washing it similarly to how you would wash a duvet cover. These are much easier to deal with than the blankets themselves, as you won’t have to worry about damaging the delicate inner workings. Remember to treat your cover with stain remover before you wash it if there are particularly stubborn marks.

4. Dry (with caution)

If you have one of the best washer dryer combos, then cautiously give your blanket a little more time in the drying cycle (while checking on its progress), in order to spin out any excess moisture and prevent sogginess. If you have a separate washing machine set up, then one of the best dryers will get the job done fastest, but avoid overdoing it with the time you set, as you don’t want to damage your blanket by overheating it.

How to spot clean a weighted blanket 

Accidents happen, and if you’ve spilled something on your prized sleeping possession, then you might be wondering if it’s okay to spot clean your blanket rather than putting it through a rigorous wash. In short, as with washing your blanket, your course of action should all depend on what the blanket’s label says, and if the message is to avoid washing at all costs, then follow it.

If your cover or blanket is washable, then you can alternatively use spot cleaning in order to avoid a full cycle. Use a wet dishcloth and non-abrasive detergent to try and bring stains out of the material, being mindful of your blanket’s inlets, where the weights are. A stain removal bar, like this one from Amazon, is good for spot treatment, as it doesn’t necessarily require you to wash your blanket after you’ve treated your stains. 

How to wash a weighted blanket by hand 

If you don’t have one of the best top load washers in your home, or if you would simply rather carry out this washing process yourself, then you can (label dependent) use your bathtub in order to wash your blanket instead. Ensuring your tub is clean before you begin, fill it with cold water and add a small amount of gentle detergent, mixing as you go. Then submerge your blanket and agitate it within the water with your hands, paying close attention to any particular stains. Once you’re satisfied with the results, then drain your tub and rinse the blanket with water. Complete this rinsing process again just to be sure all the detergent is out. 

Then you’ll need to dry your blanket. If you want to keep things simple, then roll any excess water out (but don’t wring it), repeating the process until you can’t get any more moisture out, and then hang the blanket up to dry. This will preferably be in a sunny spot, to aid the drying process. Make sure to keep turning the blanket over so that all the sides get the power of the sunlight. 

Which weighted blanket is best in terms of washing?

If you haven’t yet invested in a weighted blanket, then you might be looking ahead to the moment that you have to learn exactly how to wash it, and trying to find the easiest washing solution. In short, if you’re looking for the most wash-friendly blanket, then a blanket with a cover will likely be your best choice. Trusting that the cover is washable, then they can save you from getting any stains on the inner blanket, and are easier, and less risky to wash. 

Weighted blanket covers have other benefits too. If you struggle to regulate your temperature when you sleep, you can choose a cover with material to either cool you down or keep you cozy. There may also be a wider range of colors to choose from with covers as opposed to the blankets themselves (depending on where you’re buying it from).

If you have your heart set on a blanket that doesn’t come with a cover, but is machine washable, then it’s still worth opting for it, especially if it has certain features that cater to you. This just means you might need to spot clean it more regularly and perhaps be more mindful of sweating in it or staining it. 

When you have the best pillows for sleeping nestled under your head, drifting off becomes easier and more enjoyable. Not all bed pillows are made equal though, and some are way better than others in terms of support, comfort and sheer snuggliness. On a basic level, a pillow is where you lay during sleep, right? But a good pillow keeps your neck in alignment, so you experience less neck pain upon waking. The trouble is, there are hundreds of pillows for sleeping, so how do you sort the best from the rest?

As with the best mattress online, the simple truth is that there’s no ultimate pillow for everybody. Instead, we’ve divided the best pillows for sleeping into different areas, such as pillows for side sleepers, for hot sleepers, and those for people who need maximum cushioning. It pays to recognize your dominant sleep position (side sleeper, stomach sleeper, etc), as knowing this can help you narrow down the right pillow very quickly.

Do you roll between different sleep positions? The doctor-approved Nature’s Guest Pillow featured below is your best option, as it’s designed to cradle your head as you roll from your side to your back. If you’re unsure whether your current pillow for sleeping is supportive, if your neck tilts when you’re lying on  it, you’re out of alignment so pick another. Good spinal alignment during sleep is vital, and something we discuss further in our guide to good bed toppers.

Hot sleepers would be better off with a proper cooling pillow. These use similar tech to the best cooling mattresses to stop you from overheating. Finally, experts recommend changing your bed pillow every two years, with the American Sleep Association (ASA) explaining that the support you need changes the older you get, or if you gain or lose weight. Nasties build-up in pillows over time too, so if yours is over two years old, it’s time for a change.

The best pillows for sleeping to buy now

1. The Purple Harmony Pillow: The best pillow for sleeping overall

This award-winning latex bed pillow from Purple uses the same cooling Purple Grid Technology as found in the company’s flagship mattresses, which often features in the best Purple mattress deals. In fact, the Purple Harmony is a complete game-changer if you sleep hot. And with three different heights on offer, there’s sure to be one that will support your neck and head, no matter your size or sleep position.

For a high-quality, non-toxic, non-allergenic pillow, the Purple Harmony ticks all boxes. The premium Talalay latex core also provides excellent durability and softness, with plenty of breathability. Meanwhile, allergies are kept to a minimum with a sweat-wicking synthetic-fibre cover designed to keep you cool.

As you can imagine, with all these great features this pillow doesn’t come cheap. It’s $159, but with a one-year limited warranty, plus a 100-night no-pressure guarantee, you can try it out before you fully decide if it really is the best pillow for you.

• Read our Purple Harmony Pillow review

2. Beckham Hotel Collection Gel Pillow: Best pillow for sleeping in hot weather

The Beckham Hotel Collection Gel Pillow feels just like the fluffy, full down pillows you often find in plush hotel rooms. But the hypoallergenic filling means it’s suitable for allergy sufferers, and it’s much cooler than traditional down pillows too. That’s good news for those of you who are considered hot sleepers.

We love how snuggly this bed pillow is, and the fact that you can get two of them for such a reasonable price only increases their attractiveness. But hey, can you actually sleep well using this pillow? Well, it depends on your sleep style and if you’re looking for any back or neck support, and if you have any existing sleep health issues. 

The reason we mention that is because one of our testers uses a CPAP machine to help with his sleep apnea. He found this pillow to be comfortable and supportive for his back sleeper style, and crucially it didn’t interfere with the CPAP machine. 

Our stomach sleeper wasn’t so fond of the Beckham Hotel Collection Gel Pillow because of just how dense and fluffy it is, which made them feel like they were suffocating a bit. While there’s no warranty on this bed pillow, you do get a 30-day window to try it out and return it if you don’t like it.

• Read our Beckham Collection Gel Pillow review

3. Birch Organic Pillow: Best organic pillow overall

Birch’s premium pillow is made with certified organic natural materials for a healthy and eco-friendly sleep experience. All the materials used in the pillow are sourced ethically and sustainably, and include Birch’s own cruelty-free wool, which comes direct from New Zealand farms and offers excellent breathability and wicks away moisture.

Supreme comfort and support for all types of sleeper is provided with the pillow’s crushed natural Talalay latex core, which is seven times more breathable than standard latex. And if you’re after a soft surface, the pillow’s 100% organic cotton cover is a dream to sleep on.

Other great qualities of this pillow includes the natural flame resistance of the wool, as well as its temperature-regulating qualities. The wool fibers also provide plenty of bounce, plus helps the pillow keep its shape.

If you like your pillows super soft and squishy then the Birch Organic Pillow may not be for you, as this one tends to fall on the firmer side, but if you are looking for something firmer to give your neck and head plenty of support, then this eco-friendly choice will be for you.

• View the Eco-Friendly Organic Pillow at Birch

4. Tempur-Cloud: Best pillow for sleeping with neck pain

When it comes to healthier sleep, Tempur-Pedic is a brand you can rely on, especially for its bed pillows. The extra-soft TEMPUR-Cloud Original has a low profile and conforms to your head and neck to keep it comfy and supported. It’s especially suited to people who sleep on their back or stomach.

The TEMPUR-Cloud Original Pillow has a hypoallergenic removable cover that can be machine washed, with the pillow itself made from a single piece of TEMPUR covered with a polyester knit cover. It’s easy to compress too, so you could use it while traveling. Simply roll it up, then secure it with a belt or scarf before packing it in with your luggage.

At around $79 a pillow, this isn’t the cheapest option in our best pillows round-up, but for the comfort on offer we think it’s worth the price. The TEMPUR-Cloud Pillow also comes with a five-year warranty, which is a decent coverage period.

A word of warning: firmer pillows like this one do take some getting used to, so it may be a couple of weeks or longer before you’re used to it, especially if you have a history of sleeping with softer pillows. 

• Read our Tempur-Pedic Tempur-Cloud review

5. Saatva Latex Pillow: Best organic pillow for side sleepers

Saatva’s hotel-quality Talalay latex and cotton pillow is a superb choice if you’re after the highest levels of design, comfort and support. And while the high price tag matches the highly quality, you won’t be disappointed, especially if you’re after a sleeping pillow made with certified organic materials. 

The Saatva Latex Pillow offers chiropractor-approved support for your head and neck. It’s made with 100% organic cotton, which has been filled with down-like microdenier fiber that’s not only hypoallergenic, but breathable too. 

At the core lives Talalay latex, which is responsive, hypoallergenic, and dust mite and mildew-resistant. But the proof is in trying it out. Right? That’s why Saatva is offering a 45-night trial on its luxury latex pillow... But we reckon you won’t want to give it back.

• View the Latex Pillow at Saatva

6. Coop Home Goods Adjustable Loft Pillow: Best pillow for all sleep styles

Get the perfect pillow for you with this ultra-convenient adjustable bed pillow that can be made as deep or as flat as you like. Simply add to or reduce the filling to get the height you need to suit your sleep position or body size. The hypoallergenic fill is a non-toxic blend of memory foam and microfiber. 

To add to the versatility, this pillow comes with an extra half-pound of fill, plus it can be machine washed. Meanwhile, the removable pillowcase is made from a super-breathable polyester and viscose rayon blend.

Over time the pillow does flatten, but the extra fill will come in handy should you need to plump it up again. Also, if you’re not a fan of fuss and just want a sleep pillow that you can use straight away, then you might want to stick to one of the more conventional choices in our list of the best pillows for sleeping.

7. Casper Pillow: Best down-alternative pillow

More than just your typical pillow,  the Original Casper Pillow uses ‘adaptive innovation’ via a surface that responds to movement. That means you stay supported and comfy all night long 

With a pillow-in-pillow design, Casper says its Original Pillow is suitable no matter what your sleep position, making it ideal if you tend to shift around. It’s also convenient in other ways too, as it can be cleaned in the washing machine – simply separate the inner and outer pillows and place both in the machine. 

The pillows are filled with 100% polyester, while the breathable cover is 100% cotton so you can stay cool. If you prefer to sleep on natural fibers, this might not be the best pillow for you. But if you’re looking for an easy all-rounder, then this is a great choice.

If you're looking for a new mattress and like the Casper brand, we'd also recommend taking a look at our guide to the best Casper mattress deals.

• Read our Casper Original Pillow review

8. The Emma Pillow: Best memory foam pillow for pressure relief

Get the perfect pillow for you with the customizable Emma Pillow. It offers three layers, any of which can be removed to suit you better depending on whether you’re a side sleeper, stomach or back sleeper.

The three layers (adaptive memory foam, firm support foam and breathable soft comfort foam) can be removed or changed to your preferred firmness. They also fit within the removable, non-toxic and non-allergenic machine washable cover. 

If you sleep hot, the breathable top cover of the Emma Pillow should provide cooling relief, as will the cold foam support layer. Meanwhile, the middle Airgocell foam layer adds a nice amount of ‘squish’ for premium coziness and support for your neck and head. 

Finally, the visco-elastic memory foam layer is ideal for comfort, enabling the weight of your head to be evenly distributed. At $99.99 this isn’t cheap, but the versatility here more than makes up for it. Other highlights include a 100-night trial and a 10-year warranty.

9. Layla Kapok: Best pillow for molding to your neck

Layla makes a beautiful range of more natural sleep products, including a down-alternative comforter, pillows, sheets and other bedding and accessories. As well as pure comfort, Layla’s Kapok Memory Foam Pillow is big on sleep innovation, and feels as cool as it looks. 

For the ultimate in natural materials, Layla takes responsibly harvested kapok fibers and uses them to fill its luxurious pillow for a super-light and airy feel. What’s more, the Layla Kapok Memory Foam Pillow comes over-stuffed, leaving you free to remove any filling to get the perfect pillow height for you.

The cover is woven with CuTEC, a copper-infused yarn that helps minimize odor and improve hygiene. The copper fibers also keep things cool with the CuTEC naturally pulling heat away from your skin to prevent overheating.

This pillow comes with a generous 120-day trial (with a money-back guarantee), which is plenty of time to figure out if it’s the right fit for you. The Layla Kapok Memory Foam Pillow is also covered by a five-year guarantee. One downside, if you do decide to commit, is that this pillow is not machine washable, so always use it with a protector and cover.

10. Tuft and Needle Down Alternative: Best pillow for natural sleep

For all the luxury and coziness this pair of medium-soft pillows offers, you’ll be surprised to hear how affordable they are. Made with a polyester down-alternative, this makes the Tuft & Needle Down Alternative Pillows hypoallergenic as well as easy to machine wash.

The synthetic fill maintains the super-soft feel of sleeping on feathers, making this an ideal pillow choice for back and side sleepers. However, if you want something firmer or with a little more oomph, then try one of the other great options in our guide.

Because this pair of sleep pillows are such great value, they’d make a great addition to the guest bedroom, or to keep as a spare if you occasionally need a little extra cushioning. Tuft & Needle’s Down Alternative Pillows also come in two sizes: Standard and King.

11. Nature’s Guest Cervical Pillow: Best pillow for headaches

Falling asleep isn’t easy if you suffer from neck pain, so it helps to have the best pillow for the job. And with its adjustable cervical pillow, Nature’s Guest offers exactly that.

Ideal for back sleepers (or if you shift from back to side), the unique gusseted design of the Nature’s Guest Adjustable Cervical Pillow for sleeping comfortably guarantees full support and stability to keep you aligned and comfortable. 

There are high levels of adjustability here too, with a dual-zippered design giving you access to the hypoallergenic microfiber polyester filling, so that you can remove or adjust it to a firmness that suits you. 

If you’re after a soft pillow, the Nature’s Guest Adjustable Cervical Pillow won’t be it. Because it’s specifically designed to provide added support for your neck, this Cervical Pillow has been recommended by chiropractic and orthopedic practitioners as a way to ease pain. 

You can try the pillow for up to 30 days to ensure it’s right for you. If you’re not satisfied, you can get your money back, no questions asked.

12. Avocado Molded Latex Pillow: Best organic pillow for hot sleepers 

Avocado Green excels at making eco-friendly bedding that’s not only better for the planet, but great at helping you sleep too. With its Molded Latex Pillow, the brand takes 100% certified organic natural latex to create a pillow that's big on comfort and support.

A charcoal-infused latex core serves to regulate temperature and eliminate odors and excess heat. For an extra layer of hygiene, the sleep pillow also comes with a removable cover that’s easy to wash by hand or in the machine. 

We’d recommend the Avocado Molded Latex Pillow for back sleepers in particular, as it offers a firmer surface to lay your head on. So if you are after something softer, it might not suit. 

Of course, as expected with such high-quality vegan materials on offer, this pillow doesn’t come cheap, with prices starting from $99 for the Standard size, and rising to $119 for the King size.

• View the Molded Latex Pillow at Avocado

Today's cheapest prices on the best pillows for sleeping

Best pillows FAQ

Can a good pillow really make a difference to your sleep?

Finding the right pillow is important if you want a comfy night’s sleep. Choosing the wrong pillow can lead to neck, shoulder and back pain, as well as headaches. We talk about this more in our feature discussing why is sleep important.

The first thing to think about is alignment. A good pillow keeps your head, neck and spine in a neutral line no matter your sleep position. If you change positions a lot during the night, a pillow made with an adaptable material (memory foam) will support your head as you move around.

To keep this neutral alignment, pillow height is crucial. Some bed pillows will be taller or flatter than others. Modern pillows for sleeping are adjustable too, which means you can remove or add layers of filling to suit. 

Once you’ve found the right firmness and height, other extras to think about include breathability, and whether it's hypoallergenic and suitable for machine washing.

What is pillow loft?

‘Pillow loft’ refers to the height of the bed pillow when it’s positioned flat, with nothing resting on top of it. Generally speaking, sleep pillows are split into three different ‘lofts’ or heights. This includes low, medium and high. 

A low loft pillow is three inches or less in height, while a medium loft pillow is around three to five inches in height. Anything higher than five inches tall is considered a high loft pillow.

When determining the ideal pillow loft for you, consider the following:

Your sleep position

Do you sleep on your stomach? If so, a low loft pillow is best suited to you. Those who sleep on their backs prefer low or medium loft pillows. Side sleepers might benefit from a high loft pillow to align their neck and shoulders, and to plug that gap between their head and shoulders when snoozing on their side.

Your mattress

Softer mattresses don’t require much pillow loft because your body sinks into the mattress. A low or medium loft pillow for sleeping should provide all the support you need. Firmer mattresses need a high loft pillow to ensure your neck and head are properly supported. 

Your body weight

The more you weigh, the higher loft pillow you might need. That’s because your weight determines how much you sink into your mattress. Those on the lighter end usually prefer lower lofts. 

The best way to discover your ideal pillow loft is to try a few at different heights - many of the best pillows for sleeping featured above, such as the Emma and Casper, are available on a trial basis. 

What are the different types of sleep pillows? 

There’s more to pillows than just their loft height. Here are the different types of sleep pillows available to buy right now to help you have a dreamy night’s sleep.

Memory foam pillows

This type of pillow can be suitable for all different sleepers. Why? Because memory foam pillows molds to the contours of your body. Memory foam pillows therefore offer brilliant support to your head and neck. However, many memory foam pillows tend to retain heat so work better for the colder months. 

Down pillows

If soft, cushiony and moldable pillows are your thing, down pillows might help you catch a good night’s sleep. Made from the soft fibers found under the exterior of a duck, goose or swan, these pillows are sometimes mixed with feathers for extra fluffiness. Down pillows are ideal for stomach, side and back sleepers because they offer brilliant head and neck support.

Latex pillows

Latex pillows are one of the most cooling pillow materials to buy. So if you’re looking for a breathable and cooling fabric, this type of pillow could be your best bet. 

Latex pillows offer a high level of support while coming with durable and moldable qualities. However, it’s important to note that latex pillows are quite expensive, so make sure you aren’t allergic to the fabric before you buy. 

How often should you change your pillow?

If you’re still sleeping on a pillow you bought two years ago, now is the time to think about buying the best pillow for your weight and sleep style. In fact, the National Sleep Foundation recommends replacing bed pillows every 18-24 months. 

This is because the filling in your pillow can become flat and unsupportive, putting unwanted strain on your neck. It’s not just about comfort either, as the material in some pillows retain sweat and dust mites, making them unhygienic after a while. 

What are the best pillows for sleep made from?

If you’ve bought a cheap pillow from a local department store, it’s probably made of synthetic polyester. These tend to flatten out quickly and absorb heat easily, making them an absolute no-no for hot sleepers. 

Feather and down pillows are a more traditional. These sleep pillows tend to be soft and luxurious, and mould around your neck. However they are prone to clumping and will need to be plumped regularly. Feathers often poke through, which is irritating, and they need to be professionally cleaned. If you suffer from allergies, avoid down pillows at all costs.

Memory foam pillows for sleeping are hypoallergenic and designed to contour to your body. Because they're quite firm, they're popular among people suffering with neck pain. They do retain heat though and they can be pretty heavy.

Premium microfiber pillows are as soft as down, as supportive as memory foam, and they won't trigger allergies. They’re also good at dissipating heat and don’t trap perspiration, though you do pay a premium for this sleep wizardry.

Latex pillows are everywhere in the organic pillows market. These have a similar feel to memory foam pillows, but stay cooler for longer and hold their shape well. Durable and naturally hypoallergenic, they are an ideal choice of non-toxic pillow for sleeping but they are expensive.

What is a natural, non-toxic or organic pillow?

When shopping for an eco-friendly sleep pillow, you will often see terms such as ‘organic’, ‘natural’ or ‘non-toxic’. Here, we run through what these terms mean, so you can make more informed choices when deciding which of the best pillows online to buy.

Organic pillows

This applies to natural materials – such as latex, cotton and wool – which have been grown without using any prohibited substances in the manufacturing process. 100% organic materials do not contain harmful chemicals that can trigger reactions and affect breathing. 

Some top organic brands include Avocado Green, Birch and Saatva, with prices usually being around the $100 mark, and often higher. True organic materials are usually certified, so look out for accreditation such as Global Organic Textile Standard (GOTS) and Global Organic Latex Standard (GOLS). 

Natural pillows

As it sounds the materials have been taken from natural sources such as animal and plant fibres – so wool, cotton and latex, for example. The benefits of these are mainly comfort and breathability, but it’s worth noting that just because a material is natural, it  doesn’t mean it’s organic. 

What we mean is, pesticides and other chemicals may still be used in the growing process, so watch out for this if you suffer from allergies. Brands that used certified organic natural materials include Avocado Green, with its Avocado Green Pillow ($89) and Birch with its Organic Pillow ($99).

Non-toxic pillows

Non-toxic materials contain no or minimal nasty chemicals, and can also be synthetic too. If you want to guarantee that your natural pillows are non-toxic, then look out for organic certifications, such as GOTS and GOLS, as detailed above. 

Organic pillows vs normal bed pillows: Which should you buy?

As with a lot of things sleep-related, whether you choose organic over standard, is down to personal choice. If you suffer from an allergy, organic is recommended, as the materials are more likely to keep allergic reactions at bay. 

Also, if you like to live an eco-friendly lifestyle, then you should also choose organic, as no toxins are used in the manufacturing process, so it’s kinder to the earth too.

Pillows filled with organic wool are a great option, as this material is naturally hypo-allergenic, dust-mite resistant and anti-microbial too. And contrary to popular belief, many natural fibers can be easily washed in the machine.

However, the downside is, with all the care and attention put into making organic pillows, the price is often higher. So if you are looking for affordability or occasional use, then there is still plenty of choice to be found among normal bed pillows. 

To help you sleep, use one of the best sound machines to produce soothing sounds, and for a more natural way to wake up, consider one of the best sunrise alarm clocks.

Learning how to wake up early means overcoming one major hurdle: the dreaded morning fatigue. We’ve all heard about ‘miracle mornings’ and how getting up at the crack of dawn to enjoy your hobbies, eat a leisurely breakfast or get some exercise in before work can help you feel as though you’re winning at life. But… morning fatigue. So how do you overcome that and not duck back under the covers? 

Here’s the short answer: Get up, drink some water, throw those curtains open wide and get out of your bedroom, away from the temptation of your warm bed. By now we all know why sleep is important, so getting up early also involves figuring out the best time to sleep so that you’re still getting your seven, eight or nine hours (whatever works for you). 

Handily, we’ve done the research to help you figure out how to wake up early and not feel tired(-ish). And yes, it involves our old pal sleep hygiene. We’ve also spoken to sleep expert and Chartered Psychologist Dr Lindsay Browning about sleep inertia (grogginess) and how to tackle it.

Don’t forget, your bed plays a role in how rested you feel, so if you need to upgrade, read our guides to the best mattress online and the comfiest pillows.

How to wake up early and not feel tired: Quick tips

• Wake up at the same time each day to strengthen your circadian rhythm
• Get out of bed as soon as your alarm goes off - try not to lie there
• Drink a glass of water as soon as you wake to hydrate and ease grogginess
• Expose yourself to daylight straight away - open the curtains or go outside
• Eat breakfast as soon as possible after waking so that your body knows it’s morning (and time to get going)
• Avoid caffeine and alcohol at night - both lead to poor sleep and tiredness

What is morning fatigue, and what causes it?   

You feel groggy and lethargic... Your bed is warm and is tempting you to stay tucked under the duvet for just ten minutes longer... You are not alone, as waking up and getting up out of bed is a struggle for many of us. Grogginess is usually a perfectly normal part of waking up, and just a matter of the brain taking its own sweet time to wake up. 

So don’t worry if, for example, you wake up feeling tired but feel fine during the day. If you do experience tiredness throughout the day but feel better after a good night’s rest, there’s also no need for alarm. In both cases, the chances are you’re experiencing normal sleep inertia rather than fatigue, which is more likely to have a medical basis. Now go tell your friends, “I’m not lazy, I’m ‘sleep inert’!”

What is sleep inertia, and does it cause morning grogginess?

Dr Lindsay Browning gets asked about sleep inertia a lot, and she talks about it in detail in her new book Navigating Sleeplessness. “Where you wake up in your sleep cycle has a huge impact on how you feel. 

“If you wake up from the lightest stage of sleep (dreaming sleep), you are very close to conscious and you’ll wake-up feeling quite awake because your brain was already pretty much in that frame of mind. If you wake up from a deeper sleep, you’ll feel groggier and experience sleep inertia; its whole purpose is to pull you back into being asleep again.”

How to wake up early and not feel tired

1. Make your bedroom a sleep sanctuary

To drift off as effortlessly as possible, make sure your bedroom is set up for sleep. That starts with banning screens from the boudoir. If you really must take your phone into your room (for example, if you use it as your alarm), make sure you switch it to airplane mode and use its blue light filter in the evenings (switching it off at least an hour before bedtime). If you have trouble drifting off, read our tips on how to fall asleep faster.

Your room should be cool, dark and quiet, so lower the temperature, consider investing in blackout curtains, and ditch your devices at the bedroom door. To prevent your brain associating your bedroom with wakefulness, use the room only for sleeping and sex.

2. Wake up at the same time every day

Matthew Walker is Director of the Centre for Human Sleep Science at the University of California, Berkeley and the author of Why We Sleep, the best-selling book in which he shares the findings of his scientific research. 

“If there is one piece of advice I would give everyone,” says Walker, “it is regularity. If it is the weekend or a weekday, even if you’ve had a bad night of sleep, wake up at the same time.” Walker also recommends that you not only wake up, but get up out of bed too. So try not to lie there once your alarm has sounded.

3. Keep an eye on stimulants

Avoiding caffeinated drinks in the evening might seem like an obvious thing to do if you want to drift off easier, but did you know that nicotine can also affect the quality of your sleep (and should be avoided close to bedtime)? 

Energy drinks, tea, coffee and cigarettes are all stimulants, but what about their opposites, depressants? Sleeping pills should be used only for a short period of time, and while you would think that pouring yourself a nightcap is a good way to unwind, alcohol leads to broken sleep (it can also make you feel dehydrated), so you won’t wake up feeling as rested as you should.

4. Exercise for at least 30 minutes a day

Regular exercise can improve the quality of your sleep, so if you don’t already, make sure you’re getting at least 30 minutes of physical activity a day. While the mainstream literature on sleep hygiene recommends avoiding exercise late in the day, a review of the evidence on exercise’s effect on shut-eye found no link between evening workouts and disrupted sleep. 

So go ahead and exercise at a time that suits your schedule. That said, if you find that working up a sweat close to bedtime does affect your sleep (because some people are more sensitive to its effects), experiment with training a bit earlier in the evening or afternoon. You know your body and your sleep best, and what works for others might not be the right approach for you.

5. Get a bright start to the day

While it is important to establish a regular sleep pattern (see tip two), waking up at the same time every day may be more critical than getting to sleep at the same time every night. So make sure your alarm goes off at the same time and that you get up when it goes off, ideally heading outdoors as soon as you can. 

Mornings are the perfect time to head outside and get at least 30 minutes of sunlight, if you can. In the darker months, you could try using one of the best sunrise alarm clocks to simulate natural morning light in your bedroom.

Grogginess, sleep inertia, and how to handle it

Common causes of morning grogginess

“Most of the time that grogginess is sleep inertia, but it could also be that your circadian drive is in the wrong time zone. Especially if you are someone who isn’t keeping a regular bedtime and wake time. So if some days you go to bed really late, and some days you go to bed earlier, your circadian drive is confused.” Dr Browning explains. 

“If you slept until 10am on Saturday and Sunday, but on Monday you have to be up at 7am, that’s a three-hour time difference. So therefore if you set your alarm for 7am, you will feel groggy upon waking because your body will think it’s 4am. So it’s about making sure that your circadian drive is boosted so that you know it’s morning.

“Have breakfast very soon after waking, and have lots of bright light coming in. You could use a light therapy lamp or simply get those curtains wide open first thing to help your body wake up.”

Why does morning grogginess make us feel blue?

“If you wake up and you think ‘I feel dreadful. I must not have had a good night’s sleep last night because I feel really bad right now and so groggy and sleepy’, that will frame your thinking for the rest of the day,” Dr Browning explains. 

“And there have been so many studies to prove that if you think you slept poorly, you will be more sluggish. It’s like a self-fulfilling prophecy, and you won’t have a good day because you think you slept poorly.”

Do sleep tracking apps really wake us during the lightest stage of sleep? 

“You can get apps that monitor where you are in your sleep cycle and try to wake you up from what the app guesses is the lightest part of your sleep. However, I’m not a fan of those because they rob you of sleep – they’ll figure out where your peak is (your lightest part of sleep) before you actually need to wake up, and they’ll wake you then. 

“I would much rather have an extra half hour of sleep, wake up in a perhaps groggier part of sleep, but I’ve had that extra half hour that I need. As long as your circadian rhythm is in the right place, and you wake up – yes perhaps feeling a little groggy to start – but get up, have a cup of tea and a bit of breakfast, and  shake it off, you’ll be ok.” 

If you are upgrading your bed, check out our money-saving roundups of the best Saatva mattress discounts, the latest Purple mattress deals and discounts, and the biggest Casper mattress deals.

It’s amazing how many sleep myths are still doing the rounds. In fact, it’s high-time we sorted sleep fact from fiction. Did you hear the one about how you need to sleep for eight hours each night? Us too, and it’s a myth (we’ll explain why below), though we can see some take it as gospel.

Sleep facts are just as fascinating, and while you’ll probably have heard some of them, others may surprise you. Our favorite is how long the average person dreams for each night. We did not expect that number!

Good sleep is something we’re all entitled to. If you’re struggling, get a handle on your sleep hygiene and make sure your bedroom is cool, dark and quiet at night. If it’s too warm, noisy or light is leaking in, you’ll have a hard time sleeping well. Also, check out our best mattress online guide if your bed has seen better days. 

For now, here’s 10 of the most surprising sleep facts and myths.

1. Sleep myth: Everyone needs eight hours sleep

According to National Sleep Foundation guidelines, most healthy adults need seven to nine hours sleep a night. Over 65s should aim for seven to eight hours a night. This figure is different for newborns who need up to 17 hours a day.

A 2015 study by the Journal of Clinical Sleep Medicine cited that adults consistently getting fewer hours than recommended were more likely to suffer from health conditions including weight gain and hypertension. Try to create a sleep schedule and stick to it, as prioritizing sleep is a smart move for your health.

2. Sleep fact: We dream for around two hours a night

According to stats published by the National Institute of Neurological Disorders and Strokes, we dream for around two hours a night. While we can dream at any point during our sleep, vivid dreams are more likely during REM sleep when our brains are most active.

The average human has four to six sleep cycles a night. These include a 10-minute REM stage in the first cycle, building to longer stages of up to an hour in the following cycles. That's where the vivid dream magic happens.

3. Sleep myth: If you can’t sleep, it's best to stay in bed until you drop off

Nope! If you can’t sleep, get up and go into a different room. That way you won’t build a negative association between your bed and not being able to sleep. If you're dealing with racing thoughts at bedtime, learn how to stop anxiety ruining your sleep.

If after 20 minutes you're still wide awake, Sleep Education, powered by the American Academy of Sleep Medicine, advises low-impact activities such as folding clothes or reading a boring book in a chair. These should help you feel sleepy again.

4. Sleep fact: Tech can be a major sleep disrupter

Sleep.org shares several ways in which tech can keep you awake. First, the blue light emitted from phone screens can suppress the hormones that control your sleep cycle. So switch your device to night mode. 

Ideally, you’d ditch your phone completely an hour before bedtime, but if playing a game or reading on your phone relaxes you for sleep, that’s fine. Just don’t forget to use night mode to dampen that pesky blue light. Similarly, checking emails or watching an exciting movie before bedtime can also trick your brain into being alert.

5. Sleep myth: Alcohol before bed improves sleep

While alcohol can make you sleepy, it also leads to bad-quality sleep. The Cleveland Clinic shares how booze can prevent you from hitting the deep sleep part of your sleep cycle, leaving you feeling groggy the next morning. 

But it’s not just the quality of sleep that’s at risk – alcohol can also give you vivid dreams, including nightmares, plus some people are more likely to sleepwalk too. This doesn’t apply to everyone, so don’t panic, but the general point is that if you think alcohol helps you sleep better, think again. 

6: Sleep fact: Most people experience the effects of sleep deprivation after 24 hours

Among the health effects of sleep deprivation listed by Harvard Medical School's Sleep Division, your immune system takes a hit when you’re sleep deprived. If you cut back on your sleep, or you’ve been unable to sleep, it could lead to lack of concentration, irritability, short-term memory problems and muscle tension.

The CDC also warns how dangerous it can be to drive if you've been awake for 24 hours. Reaction times and decision-making become severely impaired, similar to the effects of drunk-driving.

7: Sleep myth: Older people need less sleep 

As we get older, we experience changes in our circadian rhythm, the process that controls our sleep-wake cycle. While older people still need between seven to nine hours of sleep a night, depending on age and health, it may feel as if they are getting less.

That's because they're experience more broken sleep due to health conditions or hormonal disruption such as menopause. Exercise and a regular sleep schedule can help you enjoy good sleep as you get older.

8. Sleep fact: Falling asleep takes up to 20 minutes 

It can take between ten and 20 minutes to fall asleep. If it takes over an hour, it might because you're drinking too much caffeine, or eating a heavy meal close to bedtime. Jetlag and excess screen time are culprits too, as is over sleeping. On the flipside, if you fall asleep straight away this could be a sign of sleep deprivation. 

Going to bed and waking at the same time every day, and sticking closely to it on weekends, should help you manage your sleep better. Experiment with different times until you find your ideal amount of sleep, and don’t feel guilty if it’s different to your partner’s. You can still have cuddle time before your partner drifts off, then go back to enjoying your pre-bedtime routine.

9. Sleep myth: Your body gets used to sleeping less

This is perhaps the most frustrating sleep myth of them all. Any sleep expert will tell you that a consistent lack of sleep takes its toll on your body and brain. You may think you’re getting by ok, but your brain and body won’t be firing on all cylinders compared to how they would on optimal sleep. 

Your body needs regular, good quality shut-eye in order to repair itself and carry out some pretty heavy-duty functions. Speak to your doctor if you’re experiencing short or broken sleep. Our feature on why sleep is important looks at the effects of long-term sleep deprivation and how to deal with it. 

10. Sleep fact: Your temperature drops during sleep

Unless you’re sick, are taking certain medications or you’re dealing with hot flashes, your temperature drops by one to two degrees Fahrenheit during sleep. Harvard Medical School says your temperature and blood pressure drops naturally while you’re asleep: “It has been hypothesized that one of the primary functions of sleep is to conserve energy in this way."

As a result, you'll be using less energy maintaining your body temperature. During REM sleep is when your body falls to its lowest temperature. It’s enough to make us reach for our comforter… 

Looking to upgrade your bed to enjoy better sleep? Then check out our roundups of the latest Purple mattress deals and discounts, the best Casper mattress deals, and the best Saatva mattress discounts.

Many of us wish we could sleep for longer and stop waking up so often – whether that’s because every little sound disturbs you, nature calls, or something else is to blame. Waking in the night is common, and most people wake briefly when one sleep cycle ends, yet they might not remember being awake before falling asleep again. 

A 2016 study showed how sleep continuity is a good indicator of your overall quality of sleep, so if you're waking frequently and for long periods, speak to your doctor to see what could be causing it.

So the question of how to sleep for longer at night depends on your on age, health, and what’s happening in your bedroom. One sleep expert-recommend approach is to practice good sleep hygiene, which includes going to bed at the same time each night, even on weekends.

Keeping your bedroom clutter free, quiet and dark at night can also help you fall asleep easier - and stay asleep for longer. Being comfy in bed also helps you feel more cozy, relaxed and ready to drift off.

How to sleep for longer at night: 8 tips to try

1. Avoid caffeine
You don’t need to cut caffeine out completely, but experts suggest limiting your caffeine intake to the morning is a good idea for restful sleep. It’s also a good idea to limit alcohol intake to just one drink too, as more than that can disrupt your sleep.

2. Exercise often
Regular exercise is great for all aspects of your mental and physical wellbeing. It can also help you to sleep for longer without interruption and enables most people to get a better quality of sleep too. However, avoid any intense workouts late at night as these can make you feel alert rather than snoozy.

3. Keep a regular sleep schedule
Sleep advice that comes up time and time again is to stick to a regular sleep schedule, which means getting to sleep and waking up at similar times most days – even on weekends. This enables your body to get into a sleep routine, where it knows when it's bedtime and when it's time to get up and seize the day

4. Create a relaxing bedtime routine
Everyone’s ideal bedtime routine will be a little different, but we recommend dim or warm-hued lighting, taking a bath with relaxing essentials oils (lavender is good) and reading a book rather than staring at a screen. That said, if playing a game of sudoku on your phone relaxes you before sleep, just switch your device to night mode. We discuss bedtime routines more in our feature on why is sleep important.

5. Get up if you can’t sleep
If you can’t sleep, rest is still important. If you feel like you’re able to lay calmly, stay in bed for a little longer. But if you’re irritated by your lack of sleep, or if it is making you anxious, go into a different room. Keep the lights dim and try reading a book or doing some light stretching. By leaving your bed when you’re unable to sleep, you’ll avoid creating a negative association between your bed and not sleeping.

6. Ask your doctor about your medication
Some medications disturb sleep, while others make you sleep for longer. If you take medication that you think might be affecting your sleep, ask your doctor if taking it at a different time of the day could help. Taking it in the morning instead of the evening could be beneficial if you suspect your medication is stimulating you in the evenings, but check with your doctor before making changes.

7. Don’t obsess over numbers
We all like the idea of having more sleep, but it could be that the seven or eight hours you’re getting most nights are perfect for you, so you don’t need to sleep longer. Obsessing about how much sleep you get each night can actually make your sleep worse.

8. Consider what you’re sleeping on
Your bed can impact how well you sleep and for how long. Generally speaking, mattresses have a longer life span of around eight years on average. If your bed has seen better days, check out our best mattress online guide, and make sure you grab a decent pillow for sleeping too.

A good bed topper can tide you over if you don’t have the budget to upgrade, yet you think your current bed is too firm or too soft to support you during sleep. Investing in airy bedding is worth it too, as breathable sheets keep you cool as you snooze, stopping you from waking up because you're too warm.

Is sleeping longer the key to a good night’s sleep?

There are many ways to get a better night’s sleep, including heading to bed early if that’s the time you naturally feel yourself nodding off on the couch. But it’s not all about sleeping longer. Good quality sleep, in which you properly rest, is just as important as clocking up the hours. 

Many of the top tips for sleeping well, such as keeping a regular sleep schedule and avoiding looking at screens in bed, will help you sleep for longer at night and get a better quality of shut-eye. 

Try to relax though, as clock watching and becoming preoccupied with sleeping for longer can stop your brain from switching off (so you'll have a harder time sleeping). 

Sleeping well on a regular basis is important, as according to the National Institute on Aging, “An ongoing lack of sleep or poor-quality sleep increases your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression and obesity.”

Does our sleep cycle change as we get older?

As we age, much about our health and bodies changes, including how much sleep we need and are able to get without interruption. As people get older they can sometimes – but not always – feel refreshed on a little less sleep. That’s fine, but getting a good night’s sleep is still vital to mental and physical wellbeing regardless of a person’s age. 

When publishing advice on how to sleep through the night, the Division of Sleep Medicine at Harvard Medical School explained that one of the biggest differences is that our sleep cycles change as we get older, and people spend more time in the lighter stages of sleep. Lighter sleep also means you might wake up more easily to sounds or temperature changes in your bedroom. 

"Research has shown that your sleep needs stay constant throughout adulthood," explained Dr. Lawrence Epstein, Associate Physician with the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital. "Instead, it's your sleep patterns that change, and that is what can interfere with sleep quality."

Is it possible to sleep through the night without waking?

Some people tend to wake up during the night more often than others and take a while to fall back asleep again, while others wake up briefly between sleep cycles then fall asleep quickly. If you are frequently waking during sleep and find it difficult to go back to sleep quickly, it’s time to speak to your doctor. 

Frequent waking during the night could be a sign of underlying health conditions including sleep apnea and depression. It could also be a side effect from taking certain medications or from drinking too much caffeine throughout the day. In fact, Sleep Education tells us that caffeine has a half-life of up to five hours, so that late afternoon cappuccino could be the culprit behind your disturbed snooze.

To sleep for longer at night, limit your water intake before you go to bed to avoid a full bladder, give caffeine after midday a large swerve, and ease yourself into a frame of mind more ready for sleep by adopting a relaxing bedtime routine. This could include firing up a meditation app, doing some deep breathing exercises or yoga nidra before bed, or soothing tense muscles with a handheld massager. 

How much sleep is too much – is 9, 10 or 12 hours too much?

The CDC tells us that different age groups require different amounts of sleep. Most adults tend to need around seven to nine hours sleep. Sometimes people sleep more if they’re pregnant, unwell or taking certain types of medication. But if adults regularly sleep too much it can also lead to health problems, including headaches and heart disease.

If you oversleep occasionally, there’s nothing to worry about. But regular oversleeping could be the sign of an underlying health condition, such as depression. If you often find yourself sleeping for longer than the recommended amount for your age range, you should see a doctor.

There are various brands running Sleep Week sales. To see how much you could save, check out our roundups of the best Purple mattress deals and discounts, the latest Casper mattress deals, and the best Saatva mattress discounts. To get you started, we’ve also included the latest prices on some popular brands below. 

Learning how to clean a comforter properly is something all of us need to do, as it can make a huge difference to keeping pesky dust mites and bed bugs at bay, not to mention dealing with all that dead skin and sweat build-up. Even the best comforters need cleaning from time to time, but the material it's made from will determine how hard or easy it is to clean. 

If your comforter has a synthetic filling, it should be fairly easy to machine wash and many can be tumble dried too. However, one of the main concerns with machine cleaning a comforter is that the filling will stick together, leaving it feeling lumpy. 

Other comforters with natural fills, such as wool or feather, can also be cleaned, but these need a little extra care. We take a look at the ins and outs of how to clean your comforter. In this guide on how to clean a comforter, we walk you through the process step by step, and look at how to clean different materials too.

For other ways to enjoy fresh and healthy sleep, check out our guide to the top mattresses online, as well as the best bed toppers for maximum comfort.

How to clean a comforter: Why it's important

Anything that sits next to your skin as you sleep should be washed regularly, whether that’s your pajamas, bedsheets or your favorite pillow for sleeping. Not only will this fabric quickly get dirty from your sweat and natural oils, it provides a place for allergens to settle, as well as for dust mites to breed.

These little critters love nothing more than feasting on dead skin, before leaving droppings (twice their size!) that will only worsen your allergies. One of the best ways to keep nasties at bay is by washing your bedsheets, duvet cover and pillowcases once a week. You could also invest in a breathable, hypoallergenic bed, as covered in our best cooling mattress guide.

If you aren't using your comforter with a duvet cover, place a bedsheet between you and the comforter, then wash this sheet once a week. You will then only need to wash your comforter every six to 12 months. If you are using the comforter next to your skin, it will need to be washed weekly.

How to clean a comforter in five easy steps

Washing a comforter is a household chore that many of us tend to put off. After all, who wants to deal with washing a large cumbersome item that may or may not survive a cycle in the machine? However, it may not be as tricky as it seems, as long as you always read the label, and follow the instructions precisely.

Generally, it will be easier to wash a comforter with a synthetic fill, and these can often be machine dried too. Here are some steps you can follow to help you clean your synthetic-fill comforter:

Step 1: Read the label. This will tell you what your comforter is filled with and the best way to wash it. Not all comforters need to be dry cleaned

Step 2: Treat stubborn stains first. You can spot clean accidental spillages before you send it off for dry-cleaning or place it in the machine.

Step 3: Make sure loose threads are snipped or tears are fixed before washing, in case they get further damaged.

Step 4: Make sure your washing machine is big enough. There should be some spare room for the comforter to move around inside the machine. If you struggle to fit it in, then consider taking your comforter to a laundromat.

Step 5: Go gently! This applies to the washing machine cycle as well as the detergent. The cycle should be cold or gentle, while the detergent should be natural or mild.

If you decided your current comforter has seen better days, here are three of our favorites to consider instead...

For cleaning appliance inspiration, also check out our guide to the best front load washers, and the best dryers with large capacity drums.

How to wash a comforter without it getting lumpy

One of the risks of washing your comforter in the machine is that the filling could clump together, meaning your comforter will come out lumpy and uneven. If you go for a lower-grade fill, then this is more likely to happen. 

However, there are plenty of affordable comforters with decent-quality filling that shouldn’t bunch upon washing. You can also follow these steps to help prevent clumps:

Step 1: Make sure your washing machine is big enough – the bigger the machine the more room the comforter has to move around. We'd recommend a good top load washer with lashings of space.

Step 2: Use a front-loading washing machine if possible. The twisting action of a top-loader is more likely to cause your comforter to clump. If you have a top loader, consider taking your comforter to the laundromat instead.

Step 3: Select an extra spin cycle to make as much water is squeezed out as possible. After washing, shake out your comforter to make sure the filling stays even.

Step 4: If you want to dry the comforter in a tumble dryer, make sure it is large enough, and use a low heat setting, with a couple of dryer balls (or tennis balls). Check every so often to make sure the comforter isn’t getting too hot.

Step 5: Make sure the comforter is completely dry before storing.

How to clean a down comforter or duvet

If you prefer the cosiness of an all-natural down duvet, it’s worth knowing they may need to be cleaned in a different way to their synthetic counterparts. As ever, read the label first and follow the instructions exactly. The following is also advised:

Step 1: Limit washing your down comforter or duvet to once a year. Using a duvet cover or placing a sheet between you and the comforter will keep your bed fresher for longer.

Step 2: If your comforter can be machine washed, make sure the machine is large enough and that your comforter can fit with plenty of room without being folded or creased. 

Step 3: Adding tennis balls placed in socks provides gentle friction so that sweat, oil and dirt can be more easily removed from the fabric.

Step 4: Use gentle washing detergent only, along with a gentle cycle on the machine. Make sure the comforter is properly rinsed - soap can cause down to clump.

Step 5: If you dry your comforter in a machine, use the lowest setting. You can also put the tennis balls (in socks) in with the comforter, as this will ensure the feathers stay fluffy. Check every 30 minutes to make sure your comforter isn’t getting too hot.

Step 6: Make sure it is thoroughly dry before using it or storing it away.

While you're at it, why not spruce up the rest of your bed with our tips on how to clean pillows for fresher sleep, and how to clean a mattress properly. 

How to clean a comforter without a washer

If your comforter is too big for your machine, or it needs to be spot cleaned by hand,  there are still ways you can keep your comforter fresh and hygienic.

Spot cleaning is best for any obvious spills, but if you want to freshen up the entire comforter, gently submerge it in the bath tub, making sure you use only mild detergent and cold water. 

Do not wring or distort the comforter in any way, but gently press on it, before letting it sit for ten minutes in the water.

You should then drain the bath, gently pressing out as much excess water as you can from the comforter. When this is done, fill the bath again with cold water to rinse the fabric, press and drain as before. Repeat these steps until the water runs clear and is free of suds.

How to dry a comforter at home

Drying a comforter isn’t always practical and takes a little bit of planning. But after washing, the comforter must be completely dry before you store it or place a duvet cover over it, otherwise it will be prone to mold and other nasties.

While some comforters can be dried in a tumble dryer, this should always be done on a low heat setting, and check every 30 minutes or so in case the comforter feels too hot. Placing tennis balls in the dryer also helps with the drying process and keeps the fill from clumping. If there’s room, you can also place a towel in with the comforter to speed things up.

If you do not have a machine for drying (check out our recommendations for good washer dryer combos), you can dry your comforter naturally outdoors. In fact, sunlight is a great way to kill off any lingering dust mites and make sure your comforter is properly aired and dried.

To overhaul your bed for less, check out our round-ups of the latest Purple mattress sales and promo codes, the biggest Saatva mattress sales and discounts, and this month's Casper mattress sales and promo codes.

Sleep initiation is a fancy term for how long it takes you to fall asleep, and it's something you’ll hear sleep experts mention when discussing various sleep issues. It also crops up when people talk about how to fall asleep faster at night, because what they’re really asking is, “How can I initiate sleep?” 

The truth is, you can’t make yourself fall asleep, but you can put steps in place to help you fall asleep quickly, as our Top 10 tips below will show you. In our feature on why is sleep important, we discovered that it’s normal to take up to 20-30 minutes to fall asleep. Interestingly, if you fall asleep as soon as your head hits the pillow you may be experiencing sleep deprivation.

In this article, we cover some easy tips you can follow to help you fall asleep faster at night, and many of them take place before you even hit the bedroom. 

How to fall asleep faster: The Military Technique

The military technique for falling asleep, also known as the military sleep method, is a set of steps that reportedly helps people fall to asleep within 120 seconds. 

It’s called the military technique because it’s allegedly used by the US military with high success rates, and was shared in a 1981 book called Relax and Win: Championship Performance by Lloyd Bud Winter.

According to The Independent, this is how you should perform the Military Technique for falling asleep faster: 

• Relax the muscles in your face, your jaw and the muscles around your eyes
• Drop your shoulders down, then your upper and lower arm on each side
• Breathe out, then relax your chest and legs
• Spend ten seconds clearing your mind, then think about one of these images: Lying in a canoe on a calm lake with clear skies above you; or lying in a black velvet hammock in a dark room
• Finally, say “don’t think, don’t think, don’t think”. Repeat it to yourself for ten seconds

How to fall asleep faster at night: Top 10 tips

1. Lower the temperature
If your bedroom is too warm, you may find it harder to fall asleep. This is why many struggle to sleep when it’s hot. Setting your thermostat to a cooler temperature could help. The best temperature for sleep is between 60–67°F (15.6–19.4°C)

Think about body temperature too. Taking a warm bath or shower will encourage your body to cool down after you get out, which can signal to your brain that it’s time to sleep.

2. Get comfy in bed
A comfortable bed makes all the difference to how well you sleep. While medium-firm mattresses are superb for most people, pillows for sleeping vary wildly. You need to pick one carefully as they can affect your sleep comfort and your body temperature.

For inspiration, read our guide to the best mattress online for different sleep positions and health needs. You might also benefit from a bed topper.

3. Take a walk early in the day
Light can influence your body’s internal clock (circadian rhythm) which regulates sleep and wakefulness. Blue light exposure at night from digital displays can disrupt your circadian rhythm, making it harder to fall asleep. Getting outside for a daily walk around midday, when the sun is high, helps regulate your circadian rhythm, making it easier for you to fall asleep quickly at night.

4. Watch what you eat and drink
Several studies have looked at how different foods and drinks affect our sleep. Caffeine and alcohol are common culprits behind poor sleep and could make it hard for you to fall asleep quickly. Caffeine has a half-life of up to eight hours, while alcohol dehydrates you, causing you to wake up regularly.

High carb meals should also be avoided in the last four hours before bed because you won’t have enough time to digest your food. And if your body is hard at work digesting, your temperature will be raised and you won’t be focused on sleep.

5. Create a bedtime routine
Good sleep hygiene includes creating a calming pre-sleep routine, such as ditching tech an hour before bed, or taking a warm bath with essential oils. Going to bed and getting up at the same time each day is another important aspect.

You don’t need to start your pre-bedtime routine more than an hour before bed. So if you want to lie down to sleep at 11pm, start your routine at 10pm. Don't let it dictate your entire evening or it will overwhelm you.

6. Practice a body scan meditation before bed
Body scan meditations are good if you're stressed about how long it takes you to fall asleep, as scans get you out of your head and into your body. This is because you have to focus on different parts of your body, relaxing them in turn. 

You could download one of the best meditation apps for guided scans, or you try one yourself, starting at your feet and moving up through your body, loosening any tension as you go. Here’s how to do it… 

7. Visualize calming imagery
If the body scan meditation is too much for you, research also suggests that imagining calming imagery could help you fall asleep faster. For example, visualize being near lapping waves on a beach. This works for some because it distracts the mind from unwanted thoughts. If you’re grappling with the latter, learn how to stop anxiety ruining your sleep. 

8. Try a breathing exercise
The Bhramari pranayama breathing technique can be highly relaxing and might aid sleep, science says. To do it, cover your ears with your thumbs. Then place your first and middle fingers over your eyes and breathe in and out through your nose while making an “om” sound. 

9. Use white noise to mask other sounds
Some studies have shown that white noise can help people fall asleep faster. There many reasons why it works, but one is that a constant, predictable sound (like white noise) stops other sounds from disturbing your sleep. If this appeals to you, read our guide to the best sound machines and white noise generators.

10. Journal your worries
Journaling could help you fall asleep faster at night. It's effective because it gets your worries out of your head and onto paper, lessening their hold on you. Always journal in a different room and before bedtime, so your worries don't follow you into bed. Also try a gratitude journal, as this ends your day on a positive note.

Products to help you fall asleep faster at night

This Works Deep Sleep Pillow Spray, $29
This popular sleep spray contains a mixture of essential oils, including lavender and chamomile, which help some people fall asleep easier. To use it, simply spritz your pillow a few minutes before going to sleep, and the spray will continue to work throughout the night. 

• View This Works Deep Sleep Pillow Spray at Amazon

Marpac Dohm Classic Sound Machine, $44.95
If you find white noise soothing, consider investing in a small, dedicated machine that produces different types of white noise, such as this Dohm classic. You can also use it to help you regain calm and focus throughout the working day, so it's versatile beyond the realm of sleep too.

• View the Marpac Dohm Sound Machine at Amazon

Calm app
This super-popular mindfulness app has an entire section of guided meditations, visualizations and soundscapes dedicated to helping you sleep better. It includes Bedtime Stories for adults, narrated by celebrities including Harry Styles, Kate Winslet and Matthew McConaughey, to help you fall asleep easier and faster.

• View Calm on the App Store (iOS)
• View Calm on Google Play (Android)

Why do we have trouble falling asleep?

Insomnia is a sleep disorder, but there are different types of insomnia, some short-term, some long-term, yet one of the main symptoms of every type is not being able to fall asleep - or taking ages to drift off. There are many reasons why people might have trouble falling asleep. Some are easily explained, like drinking too much coffee, jetlag, or feeling stress. 

Other reasons or insomnia triggers might only cause a problem now and again. For example, people who menstruate might have difficulty falling asleep in the week leading up to their period. Depression and anxiety also affect sleep in that anxious or intrusive thoughts make it harder for a person to fall asleep at night.

What’s more, if you have trouble falling asleep, it might be to do with your age. Studies suggest younger people tend to have the most trouble falling asleep. This could be due to phase delay syndrome, which means sleep is delayed by a few hours compared to the average person.

Is it really possible to fall asleep in two minutes?

Some people are naturally able to fall asleep much faster than others, and researchers believe this is genetic. However, if you’re keen to learn how to fall asleep faster at night, there are a number of different techniques you can try, and there are people who have found success with these step-by-step methods. 

That said, others find they don’t make much of a difference – especially people with health issues or long-term insomnia. If that’s you, we recommend first speaking to your doctor to see if CBT-I training is appropriate for you, and to discover the small steps you can take to improve your sleep over time. 

A good approach to sleep hygiene can help you snooze better generally, but keep in mind that if you focus too hard on how to fall asleep faster, all that fixating and worrying about your sleep will only make things worse.

If you are considering upgrading your bed, take a look at our guides to the latest Purple mattress deals, the best Saatva mattress discounts, and the latest Casper mattress deals.

Learning how to clean a mattress properly is one of the best things you can do to keep your entire bed feeling and smelling fresh, ensuring it remains a haven for healthy sleep. Over time all sorts of nasties can build up on our beds - we’re talking anything from dust mite poop to dead skin and rivers of sweat - so it’s important to give everything a thorough, deep clean a few times a year. 

And don’t go thinking you’re off the hook if you recently shelled out on one of the best mattresses online either, as sooner or later that beauty will also need to be freshened up. Learning how to clean a mattress properly will help yours last longer too, saving you money in the long run. 

Removing stains is one of the main reasons people start searching for mattress cleaning tips, with coffee, tea and pee stains among the most common offenders. But, as we’ll cover in this feature, there are plenty of other reasons why you should opt for cleaning your mattress every few months too. To keep your bed fresher for longer (and to instantly boost its comfort and support) we’d also recommend investing in one of the best bed toppers, most of which are machine washable.

Why do you need to clean your mattress?

Besides stain removal, there are other good reasons why you should learn how to clean a mattress, including to keep bed bugs at bay and to prevent bacteria from building up. A study by mattress retailer Amerisleep found that up to 16 million Colony Forming Units (CFU) of bacteria accumulate in a mattress over seven years. 

What type of bacteria? Bacilli and gram-positive cocci, both of which can be a source of sickness and infection. That’s gross, and here are some other reasons to back-up why you should deep clean your mattress regularly...

• Old sweat. We all sweat when we sleep, and all that lovely body moisture has to go somewhere. In this case, straight into your mattress. Over time, and if the sweating is profuse enough, it can lead to unsightly stains on your beautiful pillow-top bed. All the dampness from your sweat, plus dead skin cells (see below), create the perfect breeding ground for bacteria.
• Dead skin. When lying in bed, the dead skin from your body drifts down in microscopic flakes, creating a delectable feast for dust mites. Feed them often enough and they will colonize your entire mattress. As if they weren't bad enough on their own, dust mites (which measure less than a millimeter long) also leave behind poops that are twice their size!
• Bed bugs. These are fairly easy to spot, and they generally love hanging out in older mattresses, so it's very important to clean yours regularly if it's a few years old. 
• Allergies. House dust mites live mainly in mattresses as they provide all the food and moisture a happy mite could want, but these teeny critters are a common trigger for allergy issues including asthma, eczema and rhinitis. 

How to clean a mattress: The tools you need

When it comes to cleaning a mattress, and depending on if there are stains or smells involved, you’ll need the following tools:

• Vacuum cleaner
• Sponge scourer
• Cleaning cloth
• White vinegar
• Baking powder
• Steam cleaner
• Dedicated upholstery cleaning spray (optional)

So whether there's a nasty stain you want to remove, or you’re just looking to freshen up your mattress, our expert tips below on how to clean a mattress will help. Let’s get started…

How to clean a mattress: Six simple steps

Once you’ve decided how often you need to clean your mattress, be sure to make a thorough job of it by following our six-step guide. Let’s freshen up that mattress now… 

1. Strip the bed
Remove all bedding and mattress covers from the mattress and put them in the washing machine. Washing your bedding will be done more often than cleaning your mattress, but it’s still nice to fresh linens on a freshly cleaned mattress.

2. Vacuum the mattress
Gently vacuum the surface of your mattress. If your vacuum cleaner has an upholstery attachment then put it to use, although a lightweight stick vacuum with plenty of attachments, or one of the best handheld vacuums is perfect for this job.

3. Steam clean (optional)
For a really thorough clean, consider the purchase of a steam cleaner such as the PurSteam Handheld Pressurized Steam Cleaner. Steam cleaning a mattress helps kill any dust mites that might be lurking. Some of the best steam mops come with attachments to clean upholstery, making them a versatile addition to your cleaning arsenal.

4. Apply baking soda and vinegar
Baking soda or vinegar diluted in water can help freshen up your mattress as well as clean it. Baking powder is our go-to for spillages and bodily fluids. As you vacuum up the excess baking soda, check the mattress for any stains you may have missed.

5. Spot remove stains
Individual stains can be tackled with the spot-removal methods mentioned above, using either household solutions or a dedicated stain removal product.

6. Air the mattress
Drag the mattress off the bed and lean it against a wall so that fresh air is able to reach both sides. Leave it this way for at least a couple of hours to dry and air itself. A well-ventilated room is adequate for this but, if possible, haul it outside and leave it in the sun. Direct sunlight helps kill bacteria and dries out any moisture build-up in the mattress from sweat and more.

If you do decide that your mattress is beyond saving, take a look at our guides to the best Purple mattress deals, the latest Casper mattress deals, and the best Saatva mattress discounts. 

Mattress cleaning essentials

How to remove mattress stains: Read this first

We know there are other ways you’d rather spend your time, but cleaning stains out of a mattress is important for helping it stay clean and odor-free. Our biggest tip here is to tackle the stain as soon as it happens. In other words, don’t let it seep in for too long or it will damage your mattress. 

Remember these golden rules for how to remove stains from a mattress:

• Dab the stain initially with paper towel to soak up any liquid
• Check the mattress label to see if it’s safe to use cleaning products on it
• For drinks spillages, use a baking soda mixture (see below)
• Mattresses aren’t waterproof, so don’t get it too wet

How to clean a mattress with baking soda

Spilt your morning coffee or tea on your mattress? Don’t panic. First, move your comforter out of the way. Dab the excess liquid away with water, then head to the kitchen and mix 4oz of baking soda with one pint of water. Dab at the stain again, this time with baking powder solution. 

Leave it for half an hour before rinsing the stain through with a clean, wet cloth. If a stain is proving particularly persistent, it might be necessary to call in the big guns and order a dedicated stain remover such as the ones featured below. 

Be sure to test any new product on a small area of the mattress before using it liberally, and always check the manufacturer's guidelines before using chemically based stain removers.

How to clean blood stains on a mattress

Blood stains should be dabbed with cold water (never hot) first. If that doesn’t shift it, try the baking soda method or, once again, use washing-up liquid diluted in water. 

Other bodily fluids like sweat can also be tackled with a dishwashing liquid solution on a clean cloth, although for something like a vomit stain, we’d recommend using white vinegar mixed with water to tackle the smell and the stain.

How to clean a mattress of urine stains

At some point or other, we’ve all been faced with cleaning urine stains from a mattress. Whether it’s courtesy of your pet, your child or you, mattresses are prime turf for pee stains to occur. 

To clean a mattress of urine stains, try diluted washing-up liquid in water. Again, gently dab the stain with a cloth or sponge. If the stain is proving to be particularly stubborn, you may have to break out an upholstery cleaner. 

Read the label on your mattress first to ensure it’s safe for use with chemical cleaners. If you’re unsure, dilute the cleaner with water and dab it onto the mattress a little at a time - don’t spray or pour it on all at once, just in case it ruins your mattress.

How often should you clean a mattress?

There are no hard and fast rules about how often you should clean your mattress, as it often depends on the type of mattress and the sleeper. If you have a breathable mattress or a cooling mattress, it’s less likely to hold sweat and will stay fresher and cleaner for longer. 

If you're an allergy sufferer, symptoms like a runny nose or itchy eyes may mean that you’ll need to reach for the vacuum and baking soda more frequently. 

You may also have heard advice about cleaning your mattress when the seasons change, but whether you choose twice a year or quarterly is entirely your decision. We certainly wouldn’t recommend cleaning it less than twice a year though.

How to stop your mattress from smelling

Sometimes when you buy a new mattress it can smell a little funny, just like the best pillows for sleeping do when they’re fresh out of their packaging. Don’t worry, this will fade over time. 

Older mattresses can pick up smells through spillages, accidents or just general use, but you can keep it smelling fresh and clean by using some simple household ingredients.

Firstly, pour some white vinegar into a plant spray bottle (or similar) and spray it over your mattress. Next, sprinkle baking soda or bicarbonate of soda (it’s the same thing) over your mattress. Let it bubble, then cover it with a towel for two hours. 

Once the two hours have passed, vacuum up any residual baking soda and let the mattress air dry. Don’t worry about the vinegar smell as this will fade as it dries, leaving your mattress free of odors. It should look cleaner too, but if there are still visible stains after trying this method, then move on to the next step… 

Do you need to buy a new mattress?

Both The Better Sleep Council and The National Sleep Foundation recommend that any mattress over seven years old is ready for landfill or recycling. So if yours is reaching that age, consider replacing it. These are the 5 signs you need to replace your mattress.

One of the first tell tale signs that your bed has reached the end of its life will be visible signs of wear like dips or trenches in the surface of the mattress. 

Other indicators include waking up sore, stiff and still tired or just realizing that you sleep better elsewhere. If you're not sure which mattress would suit you, take a look at our guide on how to choose a mattress, including the best cooling mattress.

To take home a new mattress for less, we'd also recommend taking a look at our round-up of the best Casper mattress deals, and the best Saatva mattress discounts for luxury sleep at more affordable prices.

The best cooling mattresses for hot sleepers will appeal to anyone dealing with hot flashes, night sweats, or who naturally runs a little warmer than others. Heat is a common disruptor of sleep, so little wonder dedicated cooling mattresses are growing in popularity. There are a range of health conditions that can cause fluctuating rises in body temperature. For example, people who are pregnant, or perimenopausal or menopausal. A good cooling mattress could bring instant relief and comfort, helping you to reclaim better sleep again.

So, what exactly is a cooling mattress and how do they differ from standard models sold by the best mattress online brands? The clue is in the name: the best cooling mattresses are designed to be far more breathable, relying upon innovative materials and technologies to wick away moisture and dissipate heat so that it doesn’t build up. Some cooling mattresses use natural materials like wool and copper to help with temperature regulation and odor control, while others use artificial materials such as layers of cooling gel or cooling beads. 

Not all cooling mattresses cost stacks more than standard models either, and all of the brands featured in our best cooling mattress guide offer decent trial periods. So you can take advantage of a ‘try before you fully commit’ scenario to ensure the cooling mattress is worth the money for you. If you’re upgrading other aspects of your sleep, take a look at our guides to the best pillows for sleeping, plus the best bed toppers for hot sleepers and back pain relief.

1. The Purple Mattress: Best cooling mattress overall

Hot flashes (also known as flushes) are most commonly caused by hormonal changes such as peri-menopause, menopause and pregnancy. They come on suddenly and can be very disruptive to your sleep. If you're dealing with these or general overheating in bed, The Purple Mattress is worth considering.

Purple has built its brand on being temperature neutral, which means this mattress never gets too hot (or too cold). Purple also prides itself on offering the world’s first 'no pressure' surface, aka, its scientifically-engineered Purple Grid technology. 

Purple Grid tech is good news for hot sleepers because it utilizes over 2,800 open-air channels to neutralize body heat. That's why we think it's the best cooling mattress for people experiencing hot flashes and even night sweats.

Even better, you can often find this mattress on sale among the best Purple mattress deals, and the brand also offers a hybrid version that's more suited to heavier sleepers. Why? Because it has a thicker layer of hyper-elastic polymer, plus coils, both of which adds up to increased airflow and a firmer feeling mattress so that heavy sleepers won't sink into the mattress. When you sink, heat gets trapped.

• Read our Purple Mattress review

2. Saatva Classic: Best cooling mattress for hotel-level comfort

If you're a hot sleeper and you're dealing with back pain or aches and tension, you deserve the best cooling mattress made from luxury materials, putting comfort and support at the forefront. Step forward the Saatva Classic.

This beautiful mattress is made of three individual layers, including two layers of coils that guide heat away from your body and produce excellent airflow, keeping you cool all night long. The first layer of coils also helps to create a good sense of motion isolation. If you’re sleeping with a wriggly partner, this will stop them from waking you up with their tossing and turning.

The Saavta comes in three levels of firmness: plush soft, luxury firm, and firm. For hot sleepers, the luxury firm or firm options are best as, because they are deeper, there's increased airflow.

On top of the cooling performance, there's an added bonus of exceptional edge support. That's thanks to the Euro-style cushioned pillow top, which makes getting in and out of bed a lot easier. Check out our round-up of the best Saatva mattress discounts to get this mattress for less.

• Read our Saatva Classic review

3. Cocoon by Sealy Chill: Best mattress online for hot sleepers

The Cocoon by Sealy Chill Mattress is every ounce as cozy as it sounds, with four layers of foam that each bring a different quality to the mattress. Beneath the super-cooling top cover is a layer of Perfect Fit memory foam designed to adapt to your body so that it feels fully supported as you drift off. 

Meanwhile, the layers below include responsive comfort foam to reduce motion transfer, plus an essential support layer that’s durable and resilient.

Other reasons to consider the award-winning Cocoon by Sealy Chill Mattress is that it is designed and built in America, plus Sealy also delivers for free within the US. And with a ten-year warranty and 100-night trial period to ensure this is the best mattress for you, there’s nothing to lose here.

Starting at $730 for a Twin size, the luxury Cocoon by Sealy Chill Mattress isn’t the cheapest option on our list, and certainly not the most expensive, but Sealy usually offers big discounts to make this more affordable.

4. Eight Sleep The Pod: A high-tech cooling mattress for couples

The Pod by Eight Sleep is unlike any other cooling mattress on the market because it’s controlled via an app. This high-tech mattress comes with a cooling cover that enables you to select your preferred temperature setting for each side of the bed. It's beyond perfect if you’re experiencing hot flashes, or you generally sleep hot, while your partner is convinced that there’s an Arctic blast blowing through the bedroom. 

The Pod mattress is made up of CertiPUR-US certified foam and is medium firmness, so you’ll avoid sinking in to the mattress too much - that in itself causes overheating. The adjustable temperature controls work via a small water hub that will sit next to your bed. A small network of undetectable tubes runs through the lightweight mat built into the mattress cover, and these will heat up or cool down to your preferred sleep temperature.

The Pod also comes with small sensors that enable you to track your heart rate, breathing patterns, and how much time you spend awake or asleep. Crucially, it'll also help you figure out which in-bed temperature helps you sleep the best. 

This is hands-down the most expensive mattress on our guide to the best cooling mattresses, with a starting price of $2,795, rising to $3,495 for the Cal King, but it’s also the most advanced model. And thanks to its adjustable temperature, it's guaranteed to keep you cool at night.

5. Helix: Best cooling mattress for custom firmness

There's a reason why the Helix Mattress features in multiple mattress guides, and that's because it's completely customizable, so you’re sure to get a good night's sleep with your chosen style. 

For all of the hot sleepers out there, Helix is on a mission to keep you cool at night by using materials that don't trap heat within the mattress, and instead encourage air flow throughout the entire mattress. 

Each Helix mattress comes with a removable, ultra-cool cover too. This absorbs your body temperature and transfers excess heat to colder parts of your body, creating a more temperature neutral sleep. 

When you decide to purchase a Helix Mattress, you'll need complete a questionnaire that gives you the option to let them know that you are a hot sleeper. This will then be heavily factored in when it comes to building your perfect Helix Mattress.

• Read our Helix Mattress review

6. Tuft & Needle Original: Best affordable cooling mattress

Tuft and Needle has based its entire business around offering the best cooling mattresses at far more affordable prices. Although the Tuft and Needle Original is made up of proprietary foam, this isn't your traditional memory foam mattress, so don't run away thinking it will be too hot for you. 

Indeed, the Tuft and Needle Original uses specially adaptive foam to pull heat away from your body. It does this via a combination of cooling graphite and gel beads infused into the open-cell foam. Clever stuff, huh?

Open-cell foam is what makes this mattress so breathable. Add to that the graphite beads that absorb heat, plus ceramic gel to wick away heat and moisture, and this also quickly becomes the ideal cooling mattress if you're suffering from night sweats but have a much smaller budget.

Torn between this one and Purple? Take a closer look at both in our Tuft and Needle vs Purple comparison.

• Read our Tuft and Needle Original review

Best cooling mattress deals

Best cooling mattress FAQs

What are cooling mattresses made from?

Some materials make mattresses more cooling and breathable, while others can trap heat, which is a nightmare for hot sleepers. If you’re wondering which components are the least and most cooling, here’s a crash course to help you pinpoint what to look for and what to avoid.

Basic memory foam
This is made from polyurethane, which hugs the body in response to heat. While this is lovely and cosy at first, heat builds up, so hot sleepers will feel pretty uncomfortable pretty quickly on a basic memory foam bed. 

Specialized memory foam
This is wildly different to basic memory foam, and has been developed by scientists to be more breathable. That means it won’t retain heat as much, making for a much cooler mattress overall. You’ll often see these types perforated with tiny holes for better airflow, or they may contain gel layers or gel-infused beads designed to promote a cooling effect.

Latex
Talalay latex is a material often found in organic cooling mattresses, and is cooler than polyfoam and synthetic latex. The latter still retains heat to a certain extent, so we’d recommend Talalay latex, not Dunlop latex, for hot sleepers.

Gel-infused foam
Some sleep brands are experimenting with cooling gel-infused comfort layers. The most recent example of this is Casper’s new Snow Technology range, which adopts cooling gel to better circulate air throughout the mattress. Check out our roundup of the best Casper mattress deals for potential savings on this range.

Polyfoam
Also made from polyurethane, basic polyfoam is notorious for trapping heat. You usually come across this material in support and comfort layers, though it doesn’t hug your body like memory foam does. Sleep brands are now perfecting specialized polyfoam, also known as open cell polyfoam, made using micro air bubbles to create a more neutral temperature response.

Coils and springs
These are commonly found in hybrid cooling mattresses and are superb for encouraging better airflow, and therefore cooler sleep, as there’s more space between them. If you are dealing with chronic night sweats or hot flashes, we would definitely recommend looking at hybrid cooling mattresses. 

What are the benefits of a cooling mattress?

If your sleep is frequently disrupted by you feeling too hot or experiencing hot flashes or night sweats, a cooling mattress could help take the edge off so that you can sleep cooler and better. Likewise, if it isn't you but your partner feels like they’re a mini radiator and sleeps very close to you, the best cooling mattress could help you both out.

Menopause, pregnancy and other hormone fluctuations cause hot flashes, night sweats and an elevated core body temperature, so a cooling mattress could play a part in lessening those symptoms. 

Heavy sleepers who weigh over 200lbs may also find that they benefit from a mattress with cooling materials. Why? Without the right mattress for their body weight, heavier sleepers can easily sink into a mattress. When that happens, their body heat gets trapped in the mattress, leading to overheating. 

Ultimately, only you will know if you need a mattress specifically designed to keep you cool as you snooze, or whether a more standard mattress will suffice. Waking up due to heat is never fun, and if it happens to you regularly, it could result in health conditions associated with consistently poor, broken sleep. 

If you don't have the budget right now to buy one of the best cooling mattresses, read on for some further tips about how to stay cool when you sleep, and whether a cooling mattress pad could work for now.

Cooling mattress vs cooling mattress pad: Pros and cons

If you’re looking to cool down your sleep but aren't ready to discard your mattress, you may find that a cooling mattress pad is your ideal solution. 

Cooling mattress pads are essentially mattress toppers made from materials such as latex or gel-infused foam. They work by absorbing the extra heat and helping to regulate your body temperature. You just need to position the pad on top of your mattress, make your bed as usual, and look forward to a cooler, more comfortable sleep.

The only downside to these is the sizing. We have found that they tend to stop a little short of the edges of our mattress, which can make you feel as though you've lost an inch or two of bed space.

A cooling mattress, on the other hand, is infused with materials that will stop your body heat from getting trapped and ultimately radiating back at you, causing you to overheat. As these mattresses have the cooling material within them, you won't feel like you're losing mattress space. However, they are naturally more expensive, so your budget will come into play here.

Top tips for staying cool as you sleep

It's tempting to leave the window as you sleep, right? Well, this is fine if you live in an area that's relatively free of pollution and noise disturbances, but if you live on a road that's busy with traffic and people, it could make your sleep worse. 

Instead, consider investing in a smart thermostat to keep your bedroom at the optimal temperature for sleep - between 60-65°F. Or you may prefer to use a cooling fan or an air conditioner to create the perfect in-room temperature. Closing your curtains or blinds during the day will also stop heat from building up in the room and in your mattress.

You could also take a cool shower before bed and use a mint-based soap or shower gel to double-down on the cooling effects.

Elsewhere, in addition to avoiding caffeine after midday where possible, try to avoid any foods or drinks that raise your core body temperature before bed. Alcohol is a no-no, as it can cause night sweats and lead to you waking up feeling parched.

For more sleep content, we'd recommend our feature asking why is sleep important and how can we get better shut-eye, plus our round-up of the best comforters for cozy sleep.

If you’re wondering how to sleep when it’s hot at night, you’re in the right place with our tips on how to cool your bedroom and cool down yourself quickly. Warmer weather makes it difficult to fall asleep as your body temperature is raised. So lowering your temperature before bed, in addition to cooling your room, is vital. 

If you’re struggling right now and want an easy win, place a freezer block under one of your armpits. This lowers your temperature, so you won’t feel so uncomfortably warm. The icy sting of the freezer block against your skin is also super refreshing.

Learning how to sleep when it’s hot at night is especially important if you’re a ‘hot sleeper’ or if you're dealing with any hot flashes (flushes) or sweats. Sleeping on the best cooling mattress is your friend here, as these are purposefully designed to boost airflow and keep you cool as you snooze.

Another top tip for how to sleep when it’s hot at night: switch rooms. We know you love your comfy bed, but you may find that another room in your house is cooler at night and, therefore, easier to sleep in during hot weather.

How to sleep when it’s hot at night

1. Close your bedroom drapes when the sun is at its highest to prevent heat build-up.
2. Avoid exercising in the three hours before bed as this can raise your temperature.
3. Don’t eat a heavy meal before bed, as this can also increase your temperature.
4. Sip ice water throughout the evening to lower your body temperature.
5. Take a cool shower with mint soap just before bed to feel fresher for sleep.
6. Keep your upstairs windows and bedroom doors open to create a cross-breeze.
7. Ditch your comforter in favor of a light, breathable bed sheet.
8. Consider sleeping in a different room - downstairs might be cooler for you.
9. No AC? Place a fan near your bed to trick your body into feeling cool.
10. If you feel comfortable doing so, sleeping naked can help prevent overheating.

How to cool your bedroom during a heatwave

When figuring out how to sleep when it's hot at night, our biggest tip is to close your bedroom blinds and drapes earlier in the day, before the sun is at its strongest. This stops heat from building up in your bedroom and turning it into a giant oven. 

Once the sun has disappeared and the temperature is dropping again, open your blinds, drapes, and windows to get fresh, cooler air flowing in.

Choose lightweight bedding
When it’s hot at night, the last thing you need to be battling is a higher-up comforter. Instead, opt for a light and breathable bed sheet. Keep it at the bottom of your bed when going to sleep, then when the temperature drops during the early hours of the morning, you’ll have a breathable layer to cover yourself with.

Cool your bed pillow
Also, ensure you have the best pillow for keeping you cool as you sleep. Purple is one of the best brands for breathable bed pillows, and they’re often on sale among the best Purple mattress deals. The Purple Harmony Pillow is our top pick for enhanced airflow, but there are plenty of cooling pillows you could try, too.

Some people also swear by freezing their pillowcase and popping it on their pillow just before sleep. We've experimented with putting a freezer block in our pillow in the past to mixed success. It worked, but our pillow felt pretty soggy this morning.

Use an air conditioner or tower fan
If you have the budget, investing in the best central air conditioner will help you sleep better when it’s hot, as AC keeps your home at a cooler, more comfortable temperature consistently.

If you don’t have a central air-con but you own a tower fan or a smaller oscillating fan, you could trick your body into feeling cooler by positioning the fan near your bed. This doesn’t add cold air to the bedroom, but feeling that airflow helps sweat to evaporate on your skin, which in turn tricks you into feeling a little chillier.

How to make a fan work harder
Place freezer blocks (or a bowl of ice water) on a tray in front of the fan. The fan will then blow chilled air directly off the freezer blocks, while the tray is there to catch water when the blocks start thawing out in the heat.

People also have success when placing the freezer blocks behind the fan, as the fan pulls the cooler air coming off the blocks and then pushes that air out into the room. Experiment to see what works best with your fan.

If there's a breeze outside, try safely positioning your tabletop oscillating fan near a window to blow cooler air into the room. You may need to fasten or tie the fan to another object in your room to ensure it's secure.

Tips for cooling yourself down

Drink ice water and take a cool shower before bed
The easiest tip here is to sip ice water throughout the evening. This naturally lowers your body temperature, so you’re cooler going to sleep—Double down on this effect by having a lukewarm or cold shower just before slipping into bed. 

Our top tip here is to use mint soap or shower gel. Mint is naturally refreshing and has a lasting tingling effect on your skin that will trick your body further into feeling cool. Combined with a fan placed nearby, this feels pretty wonderful during hot, sticky nights.

Use cold cloths and ice blocks
Pop a face cloth in the freezer for a few hours before bed, then place it on your forehead when you're lying in bed. Ice packs placed under your armpits for short periods are another way to instantly lower your body temperature if you’re struggling with the heat. Again, have a tray nearby to pop them on once you’re done using them; otherwise, you'll end up with soggy sheets.

Ditch your PJs
Sleeping with minimal clothing on is another trick for learning how to sleep when it’s hot at night. Choose breathable clothing fabrics such as bamboo or Tencel, or ditch the lot and sleep naked. We won’t tell anyone!

What makes your sleep worse during a heatwave?

What you don’t do in the three hours before bed can make just as big an impact when it comes to learning how to sleep when it's hot at night. When we spoke to James Wilson, a Sleep Behavior and Environment expert, about how to sleep better, his advice was to avoid doing anything that raises your body temperature before bed, as this makes getting to sleep trickier.

Don't exercise or eat a heavy meal close to bedtime
According to Wilson, eating a big meal within the three hours before bed means that your body is focused on digestion, not sleep. Also, intense exercise just before bed gets your blood and adrenaline pumping, which stimulates rather than relaxes you.

Focus on relaxing and not worrying about the heat
Ultimately, try not to dwell on how the heat might be affecting your sleep, as that will only make it worse. Focus instead on cooling down your bedroom and yourself and trying to feel as relaxed as possible before bedtime. 

We’d suggest firing up one of the best meditation apps with sleep sounds. Remember, the heatwave won't last forever, and we are built to withstand short periods of sleep disturbances, so healthy, happy sleep will be yours again very soon.

Top 5 products to help you sleep when it's hot

A comfy bed is key to a good night’s sleep, and the best bed toppers can help you enjoy just that by adding an instant extra layer of comfort and support. Also known as mattress toppers, they may not look like much at first, but a good bed topper can add pillow-like softness to your bed if it’s too firm, or make it firmer if it’s too soft for your body. Many of the best mattress online brands make bed toppers, adopting a range of innovative materials tailored towards a variety of health and sleep needs, so you’ll be in good hands. 

For example, you can buy mattress toppers for back pain relief, and ones with layers of cooling gel (similar to what you’d find in a cooling mattress) so that you don’t overheat so much during sleep. In terms of sizing, you can buy the best bed toppers in sizes Twin through to Cal King, with the average thickness ranging between two and four inches. If you have aches and pains, consider a memory foam bed topper, as this material is designed to cradle your body and relieve pressure on high impact areas such as your hips, back and neck.

Unlike some mattresses, many bed toppers are suitable for machine washing, though you should always read the care label. If you’re picky about your in-bed comfort (we are too!), then you could roll up your bed topper and take it with you if you’re staying away from home for a while. 

Remember, while many people use them as a way to extend the life of their existing mattress, not even the best bed toppers can remedy a bed past its prime. We talk you through this in our feature comparing mattress toppers vs a new mattress, so take a look if you need further guidance. Otherwise, let’s get you fixed up with a great bed topper for a better night’s sleep.

1. Tempur-Pedic Supreme Mattress Topper: Best bed topper overall

The three inch-thick Tempur-Pedic Supreme Mattress Topper offers a dreamy layer of comfort that will instantly improve your sleep, making it an easy top choice for our best bed toppers guide. Made using the same proprietary Tempur material found in the brand’s innovative mattresses, this topper offers equal levels of support for pressure relief, adapting to your body shape and posture as you happily snooze away. 

The Tempur material evenly distributes body weight to enable full relaxation and is sensitive to body heat to help keep you cool. Tempur-Pedic also states that unlike generic foam, its foam will spring back into shape time after time with no sagging.

Tempur-Pedic’s mattress topper also comes with a removable, washable cover to keep your topper fresh. A great all-rounder if you need an option that ticks all the boxes for a better night's sleep, the Tempur-Pedic Supreme Mattress Topper is great. And remember, if you are looking to improve your sleep, we also recommend getting the best pillows for sleeping.

2. Avocado Green Mattress Latex Plush: Best organic bed topper

The Avocado Green Mattress Latex Topper adds pure comfort and luxury to your eco-friendly home. The company is truly passionate about the environment and is proud to make products using organic, toxin-free and sustainable materials.

Avocado brings to this topper the same level of care and attention that has made its mattresses so highly regarded, with cushioning layers and generous layers of wool that wick away moisture and add stacks of comfort. Another great quality of wool is that it thermoregulates to keep you warm when the nights are cool, and vice versa when the temperature rises.

This topper features a brass zipper, which allows you to access the latex layer should you need to adjust it. Other nice touches include an organic canvas base. Avocado also makes a superb range of comforters - worth checking out if you want to overhaul other aspects of your sleep.

3. Linenspa Gel-Infused Mattress Topper: Best affordable bed topper

If you’re looking for a cheap bed topper for your guest room bed or to tide you over until you can afford a better sleep setup, Linenspas is a good brand to look at. It makes a range of affordable bed toppers, including this Gel Infused Memory Foam Mattress Topper. It’s available in depths of either two inches or three inches, and comes in a range of sizes from Twin through to Cal King.

Considering how cheap it is, Linenspa’s affordable bed topper has a high user review score on Amazon, averaging 4.5 out of 5 stars, generated from over 58,000 reviews. It’s described as an ultra-plush memory foam bed topper, and is best-suited to ‘softening up’ extra-firm beds. 

Another benefit of the Linenspa Gel Infused Memory Foam Mattress Topper is the inclusion of gel beads. Linenspa says these beads help prevent overheating, making it a worthy choice if heat is one of the biggest disruptors of your sleep. We don’t like the lack of a cover on this bed topper, as it will be harder to keep clean, but it’s hard to argue at such a rock-bottom price.

While the two-inch version is the cheapest option, we’d mainly recommend this for use on beds that are occasionally slept in, such as a guest bed. For your mainstay bed, we’d opt for the three-inch version (from $59.99), as this has a thicker layer of memory foam and therefore offers a higher level of comfort. 

4. Saatva Graphite Mattress Topper: Best bed topper for back pain

If you’re prone to waking up with a stiff or sore back the Saatva Graphite Memory Topper is designed to help make things better. A high-density foam layer is key to offering steady lumbar support, and this is topped with a layer of memory foam infused with graphite to draw away heat from the body and prevent overheating. 

With 3 inches of high-quality foam to rest upon, you can’t go far wrong if you are looking for a steady yet comfy surface. If you tend to move around in your sleep, this is the best bed topper for you as there are four secure anchor-bands that fit snug onto your mattress and the addition of a cool breathable cotton cover is also a nice touch.

There are two other variations of the Saatva Mattress Topper to pick from: Latex (from $195) and the more budget-friendly all Foam (from $135). Saatva makes stunning sleep products, including mattresses and adjustable beds, and you'll often find them on sale among the latest and best Saatva mattress discounts.

• Buy the Graphite Mattress Topper at Saatva

5. Tuft & Needle Mattress Topper: Best bed topper for side sleepers

Side sleepers rejoice! This gorgeous bed topper could make all the difference to how well you sleep each night. The Tuft & Needle Mattress Topper is made from memory foam, so it should quickly reduce pressure on the parts of your body that support your weight the most when you sleep on your side. These include your hips and shoulders. 

Tuft& Needle’s bed topper is two inches deep, so it’s a better choice for a little extra cushioning on a decent mattress, rather than adding a noticeable amount of added comfort to a bed that’s very firm. 

Look close enough and you may spot that it doesn’t have anchor straps. The horror! However it does have a non-slip, non-skid base, so in theory it shouldn’t shift around too much beneath you. Still, we’d recommend investing in an extra deep fitted sheet to cover it properly and keep it held firmly in place. 

The Tuft & Needle Mattress Topper is another highly rated choice, thanks in no small part to its soft and cozy knit cover. The only downside is that you can’t stick this beauty in the washing machine - it’s spot-clean only, we’re afraid.

6. Lucid 2-Inch 5-Zone Lavender Foam: Best bed topper for odor control

The best bed toppers are an excellent solution if you don’t have the budget for a new mattress or are looking to upgrade a second bed. While there are many affordable options available, they can be a false economy when they don’t deliver on their promises. Luckily, the Lucid 2-Inch Lavender Foam Mattress Topper is a great budget solution and it comes with added bonuses too. 

The super-comfy design features five textured zones, which aim to reduce pressure at different points on the body, making it the best bed topper to prevent tossing and turning. The memory foam is soft and airy, making it irresistible to rest on, but, best of all, it is infused with the natural scent of lavender to ensure a heavenly night’s sleep.

7. DreamFoam 2-Inch Gel Swirl Memory Foam Topper: Best for hot sleepers

In the past, memory foam had a reputation for being too hot to sleep on. Luckily, technology and innovation from different brands means that this is no longer the case, and you can now get all the comfort and support from the foam without the stress of overheating.

DreamFoam 2-Inch Gel Swirl Memory Foam Mattress Topper is made using soft visco-elastic memory foam for comfort and is a great way to add plushness to a firm mattress. The foam also contains an advanced cooling gel swirl infusion that draws heat out and away from the body.

The slow-response contouring also means there will be decreased motion transfer between you and your sleep partner, to keep you cool, unbothered and fresh for a brand-new day.

8. Red Nomad Memory Foam 3-Inch: Best bed topper for pressure relief

Sleeping on pressure points such as your knees, shoulders and heels can cause a whole world of discomfort, especially if you are resting on a mattress that doesn’t provide the right level of support. 

The Red Nomad Memory Foam Mattress Topper offers a steady but cosy three-inch base to ensure there is enough give to allow the body to sink in where it needs to, while not being so hard as to aggravate the pressure points. This topper moulds to your body to provide welcome relief and proper alignment for your hips, shoulders and back. 

Once you have settled into position for the night, the memory foam will also help reduce motion transfer, while the Coolflow technology ensures you stay cool as you snooze, making it the a good bed topper if you sleep hot. 

9. Sleep Innovations 4-Inch Dual Layer: Best bed topper for firm beds

Sleeping on your side is a natural option for many of us and comes with positives such as reduced snoring, but it can also put pressure on certain points on the body, such as your shoulder or hip. 

With this Enhanced Support version of its four-Inch Dual Layer Mattress Topper, Sleep Innovations offers a product that holds the body comfortably for side-sleepers, keeping the hips and shoulders comfortable and aligned.

Cosy to the max, the hypo-allergenic topper comprises two inches of cooling-gel memory foam and a two-inch layer of soft quilted fiber-fill to provide a plush base that keeps you steady until it’s time to wake up.

The Sleep Innovations 4-Inch Dual Layer Mattress Topper fits securely to the mattress with a washable cover that stretches over like a fitted sheet. Because it's so thick and cozy, this could make a big difference to your sleep if your bed is currently too hard for you to sleep on comfortably.

Today's cheapest deals on the best bed topper

For further discounts on great bed toppers and bedding made by award-winning sleep brands, also take a look at our round-ups of the best Purple mattress deals and the best Casper mattress deals.

Best bed toppers FAQ

Should you buy a bed topper or a new mattress?

The surface you sleep on can affect your physical health as well as your mental wellbeing, so it’s important to get it right. But deciding whether you need to buy a new mattress or simply enhance your existing bed with one of the best bed toppers isn't so straight forward. 

When it comes to how often you should change your mattress, different types of mattresses last for a different amount of years, which means no matter how great your mattress is, it will eventually lose its bounce. It’s worth learning the signs that you need to replace your mattress. While a topper might seem like a good solution, it’s only a temporary one and won’t give your body the support it needs if resting on an unsteady foundation you’ve had for two decades.

If you have already chosen a great mattress, but just need something extra, such as added lumbar support or a cooling surface, investing in a mattress topper could be the sensible choice, as well as the cheaper one. Bed toppers are also an excellent solution for enhancing the bed in your guest bedroom, or for rolling up and taking with you if you need to sleep in another bed for an extended amount of time.

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The pandemic has hit our collective sleep hard, with high levels of prolonged stress and anxiety cited as some of the causes of temporary insomnia and other sleep disturbances. Unfortunately, feeling too stressed to sleep is a common state of being for many, but there are ways to better manage the relationship between stress and sleep. 

These include proven stress relief exercises, and ensuring that you are prioritizing your slumber as well as you can. They don’t have to be arduous exercises either - you might find that listening to soothing music or a calming bedtime story for adults gives you relief. 

But for those who need something more robust, we reached out to Preventative Cardiology Specialist and Occupational Therapist Pranita Salunke, author of Vitality: A Healthy and Happy Heart, for her go-to tips on how to reduce stress so that you are in a better frame of mind for easier, more peaceful sleep.

The relationship between stress and sleep

Before we get to those, here’s a question: What happens to us when we are dealing with prolonged stress, and how does it affect our sleep? “When we experience continuous levels of stress it keeps our sympathetic system active. This triggers the in-built ‘fight-or-flight’ response, which provides your body with a burst of energy so that it can respond to perceived dangers,” explains Salunke. 

“When you are in this state, you are unable to activate the parasympathetic nervous system, the body’s ’rest and digest’ response that helps to calm the body down after the danger has passed.” 

And this is crucial, because the parasympathetic system is associated with helping you to enjoy restorative sleep. So, if left unchecked, over time stress can become an issue for your sleep.

We’re not talking about the odd bad night’s sleep either, but long-term sleep issues. As we discussed in our feature asking why is sleep important, a lack of consistent, good quality shut-eye can lead to weight gain, obesity and many metabolic conditions. 

So, how do you shift your body from sympathetic to the parasympathetic system when you’re feeling utterly stressed out? Salunke suggests the following...

Stress and sleep exercise 1: Keep a sleep diary

“One of the important first steps to solving your sleep problems is having awareness of what the problem actually is.” Salunke advises. “Start a sleep diary to note your sleep patterns. Are you struggling to fall asleep, or are you repeatedly waking through the night? Do you find it difficult to get back to sleep, perhaps?

“Once you have a better understanding of your sleep patterns, you can start to work out the things that could be impacting your sleep positively or negatively. It could be what you’re eating, when you’re exercising, or your bedtime routine. Awareness puts you in a stronger position to make positive changes.”

Bedtime routines are an important aspect of sleep hygiene, and as such they can have a big impact on your quality of slumber. If what you’re sleeping on isn’t up to scratch, take a look at our guides to the best mattress online and the most supportive, comfy pillows for sleeping.

Stress and sleep exercise 2: Journal your worries

Stream-of-consciousness writing is a great way to empty a busy mind before sleep, so there’s less chance of your thoughts following you into the bedroom. Here’s what Salunke suggests: “Take a bit of time to write down any ideas, thoughts or worries from your stream of consciousness. 

“Write free hand to express any anger, frustration, worry or sadness, and keep writing until you feel the cathartic effects. Once you empty your thoughts onto paper, you will notice the difference in the clarity of your mind.”

Unsure what to write? Think about the things that are worrying you and purge them before you hit the bedroom. “If they really are problems, try writing three actions you can take in the coming days that will help you deal with the issue and overcome your worry. Having a plan and a clear timeline will help put your brain to rest.” 

Stress and sleep exercise 3: Move a little

Regardless of which doctor or sleep expert you ask, most will advocate gentle movement before bed, rather than a pounding 20-minute H.I.I.T. session. That’s because your focus should be on relaxing, not sweating. 

“Some people will exercise before bed to burn off excess energy, but it is much more helpful to focus on relaxing movements,” Salunke agrees. “Yogic poses, such as the child pose, enhance blood supply to your brain, calm your mind and prepare your body for sleep. Intense exercise has a similar effect to watching emotionally moving movies or shows before bed.” 

You can find many yoga for sleep classes for free online (we love Yoga with Adriene), or you could try a free trial of Gaia, one of the best online fitness programs for all types of yoga. 

Stress and sleep exercise 4: Meditate to relax

A number of scientific studies have supported the idea that the regular practice of meditation can be effective to manage stress. Why? Because meditation reduces the production of stress hormones including cortisol and adrenaline. 

“Some people find it difficult to start meditating, but to reap the real rewards, consistency is the key,” says Salunke, “so make it a regular habit in your routine. As a simple meditation exercise to get started, you could try some Breath Awareness Meditation.”

Here’s how to do it:

• Sit in a quiet place, wearing comfortable clothes, with soothing lights, away from the outside world’s distraction and noise, either in a chair or on a mat on the floor, wherever you feel comfortable.
  
• With eyes closed, relax your body and bring your attention to your breath. As you observe the breath, you will notice it will slow down automatically. Keep observing your breath; if your mind wanders for a few moments, slowly bring it back to your breathing.

Gradually, you will notice your thoughts are fading away like clouds passing in a clear blue sky. Clearing clouds of thoughts clears your consciousness and helps move you into a positive state of being and restful awareness. 

“Remember, stress and sleep are interconnected. We may not have control over the external stressful situations, but focusing on that is wasteful.” 

Instead, Salunke recommends that you, “channel your energy into how you can improve both the quality and quantity of your sleep, so that you can manage your stress levels and improve your health.”

Three products to help you de-stress and sleep

Looking to upgrade your mattress? Save on sleep with our roundups of this month’s best Saatva mattress discounts, and the latest Purple mattress deals.

If there's one question sleep experts get asked all the time, it's how many hours of sleep do you need to feel healthier, or more energized, or even happier. The thing is, there isn't a straight answer that applies to every person. Your optimum amount of sleep will differ to the next person's, but there are mental and physical health cues you can look for to help you figure out your specific sleep needs.

Here we're looking at how many hours of sleep are enough for the average healthy adult, and how that number changes depending on your age, whether you have any existing health conditions, and what your current lifestyle looks like. 

But remember: good sleep isn’t just about quantity, it's also about the quality of your shut-eye and your sleep continuity (how long you can sleep without waking up for long periods). Good sleep hygiene, which includes sticking to a regular bedtime and wake-up schedule, can help with all of this.

If you think what you're lying on could be hindering your slumber, also take a look at our guides to the best mattress online, as well as the best pillows for sleeping.

How many hours of sleep do you need?

The answer to this question is different for everybody because it generally depends on how old you are, whether you have any underlying health issues, and what your lifestyle looks like day-to-day. What’s more, some people just tend to need less (or more) sleep than other people regardless of any of the factors above – it can sometimes be a case of genetics, more than any other factors coming into play.

However, the key factor to determine how many hours of sleep might be enough for you is your age. With that in mind, this is the amount of sleep the CDC recommends each age group to aim for:

• Newborns (0 to 3 months): 14 to 17 hours
• Infants (4 to 12 months): 12 to 16 hours
• Toddlers (1 to 2 years): 11 to 14 hours
• Preschool (3 to 5 years): 10 to 13 hours
• School age (6 to 12 years): 9 to 12 hours
• Teens aged 13 to 18 years: 8 to 10 hours
• Adults aged 18 to 60 years: 7 hours or more
• Adults aged 61 to 64 years: 7 to 9 hours
• Adults aged 65 years and older: 7 to 8 hours

Why eight hours sleep a night is a bit misleading

When we spoke to Dr Lindsay Browning, chartered psychologist, neuroscientist and author of Navigating Sleeplessness about how much sleep the average person needs, we discussed the eight-hours a night myth and where it came from. 

“Eight hours sleep is in between the recommended seven to nine hours, so it’s an average," explains Dr Browning. "However it has been taken by people to be this golden thing to get to. And the problem is, if you’re a person who needs nine hours sleep a night but you’re only getting eight, that adds up to a one-hour sleep loss every night. Or if you’re someone who only needs seven hours sleep a night, but you think you should be getting eight because that’s what everyone says is ‘normal’, then you’re going to be trying to sleep for an extra hour every night, you’ll probably be unable to, and then you may end up thinking that you have insomnia."

And this is also an area where a lot of couples struggle. For example, your sleep needs could be on the lower side, while your bed buddy has a higher sleep need. If you both routinely go to bed together and try to get the same amount of sleep, neither of you will be happy. 

"It’s really important to look at what your own sleep needs are," advises Dr Browning. "Basically you want to fall asleep relatively quickly (within 10, 15, 20 minutes would be ideal). Waking up for around 10-15 minutes in the night is also completely normal, then waking up around 10-15 minutes before your alarm yet feeling refreshed. That would tell me you’re getting enough sleep and you don’t need to change what you’re doing.

"There are people who have different needs, and seven to nine hours a night isn’t set in law. For example, you might be someone who needs a little less than seven hours or a little more than nine. But seven to nine hours a night is a general guide and science has shown the benefits of sleep lie within that time zone.” We speak to Dr Browning more in our feature discussing why is sleep important for us.

Does your health affect how many hours of sleep you need?

Yes, your health can have a big impact on how many hours of sleep are enough for you in order to help you feel rested and energized the next day. For example, people who are pregnant tend to need more sleep due to the stress that carrying around another little human can take on their body. 

According to guidance published by the American Academy of Family Physicians, "Lack of sleep during pregnancy has been tied to a number of complications, including preeclampsia (a serious condition that affects your blood pressure and kidneys)." When writing about sleeping during the first trimester of pregnancy, Sleep Foundation says that your body clock may even shift, prompting an earlier bedtime, or a need for more hours of sleep.

People recovering from illness or injury also tend to need more sleep because their immune system is working overtime to help them heal. If you have disturbed or poor sleep and you don't have an underlying health condition that could be affecting your sleep, look at your sleep hygiene and routine to see if it can be improved. Ultimately, if you have any ongoing concerns about your sleep, it's time to speak with a doctor to pinpoint the issue and to look into suitable therapies or other treatments to help get your sleep back on track. 

Why do people need a certain amount of sleep each night?

When you're asleep, your body gets to work repairing your muscles, organs and other cells. This is also when your brain processes what you’ve learned during the day and gets rid of what it doesn’t need – this might be why if you don’t get enough sleep you experience 'brain fog' the following day.

A number of processes are going on in your brain as you move through the three different stages of sleep. In sleep cycles of roughly 90 minutes (on average), you'll move through light sleep, deep sleep and dreaming sleep (REM). Most adults will have around four to six of these 90-minute cycles most nights, depending on how much sleep they need. This is why getting enough sleep for you is essential, as you don’t want to miss out any of these vital stages, especially deep sleep.

As well as ensuring you get enough sleep for your age, there are also health risks attached to sleeping too much on a regular basis. According to Web MD, consistent oversleeping has been linked to a host of serious health issues including diabetes, heart disease, and increased risk of death.

Although sleeping in now and again isn’t a concern for the vast majority of people, if you’re regularly sleeping more than the CDC-recommended time, you should chat to your doctor about whether you might be at risk of any underlying health issues, or have an undiagnosed illness such as depression.  

When is the best time to go to sleep?

There’s lots of debate about when is the best time to go to sleep. However, many experts suggest it’s down to your genetics and whether you’re a night owl and feel more energized at night, or you're more of an early bird, which means you feel most ‘alive’ first thing. Going to bed earlier won’t help if you’re going to feel fidgety and not sleep until after midnight anyway, so pay attention to your sleep drive in the evenings. 

However, studies have shown that keeping a consistent sleep schedule – that means waking up and going to bed at the same time each morning and each night, even on weekends if you can manage it – is much more important than when you go to bed.

What are the signs of sleep deprivation?

So, how do you know if you are getting enough sleep? Any there any mental or physical signs or symptoms to watch out for? According to guidance published by the Sleep Foundation, there are a number of signs to look out for that could suggest you’re sleep deprived, and these include:

• You feel tired throughout the day
• You find it difficult to concentrate
• You feel stressed and irritable
• You experience mood swings
• You have high blood pressure
• You tend to get sick often
• You have a low sex drive
• You yawn a lot throughout the day

If you’re not getting enough sleep, try to adjust your schedule so you get at least another hour of rest each night to see whether that makes a difference. You might need to address your pre-bedtime habits too, such as creating a calm and comfy bedroom environment, and blocking out light that could wake you from sleep. If external noises keep you awake, explore using a sound machine to mask noises. 

Learning how to relax your mind and body before sleep will also help you, so try to learn some sleep relaxation tips, such as breathing exercises or journalling your worries and thoughts earlier in the day, or using one of the best handheld massagers to unwind tense muscles before bed. 

Ready to upgrade your bed? Then also take a look at guides to the latest Purple mattress deals and discounts, as well as this month's Casper mattress deals, and the best Saatva mattress discounts and deals for Sleep Awareness Week.

Generally speaking, most adults should aim for seven to nine hours of sleep a night, but the best time to sleep and wake-up varies from person to person. Don’t believe us? Then think about this: do you usually go to bed at the same time as your partner, yet you’re still staring at the ceiling an hour later while they’re sound asleep next to you? Chances are you’re going to be at the bed at the wrong time for your body clock. 

But what about snuggle time? We get it. Sometimes there’s nothing more comforting after a tough day than snuggling until you fall asleep. But if your body clock is so different from your partner’s that you could almost be in a different timezone, sleep for one of you is going to suffer, even if you’ve treated yourselves to the best mattress ever made, or painted your bedroom all shades of soothing, sleepy colors.

So the hard truth is, there’s no one singular best time to sleep, but there are ways to figure out a good sleep-wake schedule for you, based on your age, health, sleeping patterns and lifestyle. While some people use sleep calculators to figure out when they should hit the hay to get seven, eight, nine hours sleep, based on an average sleep cycle lasting 90 minutes, these calculators aren’t always reliable.

Trying to sleep at the same time as your partner might not be best

Dr Lindsay Browning, author of Navigating Sleeplessness, runs a sleep clinic that deals with common and more complex slumber problems, ranging from chronic insomnia to frequent waking. As she explained to us for our feature asking why is sleep important, a lot of our stress around snoozing stems from well-worn sleep myths, including how we all need to get eight hours every night. We don’t. Eight hours just happens to sit in the middle of the recommended seven to nine hours of sleep. 

“The problem is, if you’re a person who needs nine hours sleep a night but you’re only getting eight, that adds up to a one-hour sleep loss every single night.” Dr Browning explains. “Or if you’re someone who only needs seven hours a night, but you think you should be getting eight because that’s what everyone says is ‘normal’, then you’ll probably be trying (and failing) to sleep for that extra hour. You may end up thinking you have insomnia.

“And that’s where a lot of couples struggle,” Dr Browning continues. “For example, one person’s sleep needs could be on the lower side, while the other has a higher sleep need. So if you’re both trying to go to sleep at the same time and trying to get the same amount of sleep, you’ll both be unhappy.”

How many hours of sleep do you need, based on age and health?

Different people need different amounts of sleep. For example, if you’re pregnant or recovering from an illness you might need more sleep than usual. But mostly the amount of sleep you need depends on your age, as the CDC’s recommended sleep guidelines for different age groups shows:

• Newborn (0 to 3 months): 14 to 17 hours
• Infant (4 to 12 months): 12 to 16 hours 
• Toddler (1 to 2 years): 11 to 14 hours
• Preschool (3 to 5 years): 10 to 13 hours 
• School Age (6 to 12 years): 9 to 12 hours
• Teen (13 to 18 years): 8 to 10 hours
• Adult (18 to 60 years): More than 7 hours
• 61–64 years: 7 to 9 hours
• 65 years and older: 7 to 8 hours

The best time to sleep and wake-up: How do sleep calculators work?

Sleep calculators claim to be able to estimate your best time to sleep and wake-up. All you need to do is input when you want to wake up. The sleep calculator will then use this information to work out how many sleep cycles you can fit in during that period of time. This will inform when is the best time for you to fall asleep, and when is the best time for you to wake-up based on the end of your final sleep cycle.

However, some experts claim that sleep calculators are not based on science and are unlikely to work well for everyone because not everyone has the same length of sleep cycles. Sleep calculators don’t consider how long it can take to fall asleep, either, and many don’t account for waking up during the night. What does this mean? Although sleep calculators could provide a handy guide, they’re not guaranteed to work for everyone so shouldn’t be used strictly. 

Here’s an example of how to use a sleep calculator to figure out the best time to go to sleep, based on your preferred wake-up time, allowing 15 minutes to fall asleep, and completing five or six 90-minute sleep cycles:

How to figure out the best time to sleep, based on your sleep needs

Sleep is one of the cornerstones of good health, so you should prioritize your individual slumber needs as much as possible. This isn’t easy for everyone – parents, carers, and those with chronic health issues regularly come up against sleep disruption – but identifying what good sleep feels like to you is the first step. 

“When your sleep is healthy, you’re falling asleep relatively quickly (within 20 minutes is ideal).” Dr Browning says. “Waking up for around 10-15 minutes in the night is completely normal, and then waking up around 10-15 minutes before your alarm, and feeling refreshed, are other good indicators that you are getting enough sleep and that you’re going to sleep at the right time.”

One of the keys to figuring out your best time to sleep and wake-up is something called ‘sleep drive’. “This is the sleep equivalent of your need or hunger for food,” explains Dr Browning. “The longer you’ve been awake, the more hungry you’ll be for sleep. Therefore, if you have been awake for a very long time, you’ll be very sleepy because your body will very much need sleep. A very high sleep drive makes it easier to fall asleep.” 

To get better insight into your sleep drive, pay attention to how you feel in the evenings. While your partner might be yawning at 9pm, are you? Or is 10pm when your sleep drive hits its peak? Pay attention to how you feel over the next few nights to get a better idea of when is your ideal time to sleep. You might be surprised that it’s earlier or later than what you thought, and you may also find that you have been forcing yourself to try and sleep too early - or stay up way past your natural bedtime.

Sleep cycles: What are the main stages of sleep?

Throughout the night each of us enters different stages of sleep. Most people will go through light sleep, deep sleep and then REM sleep stages throughout the night over the course of (roughly) 90 minutes. This 90-minute period is known as a sleep cycle. It’s typical for people to have five to six of these 90-minute cycles every night, but where you wake in a sleep cycle can determine how groggy or refreshed and alert you feel. 

This is why sleep calculators can sometimes help people sleep better. The thinking is that if you wake up toward the end of a sleep cycle you’re likely to feel more refreshed and well-rested than if you wake up in a deep sleep stage (hello, sleep inertia). That’s because each of the sleep stages (one full cycle) are necessary to repair your brain and body while you sleep. Skip some stages and you might feel super-groggy.

If you need a hand waking up a little easier in the mornings, especially during the darker months of the year, you might benefit from using one of the best sunrise alarm clocks. These simulate a natural sunrise in your bedroom, and are very cheerful during winter. They shouldn’t be mistaken for light therapy lamps though, which are used to ease the symptoms of Seasonal Affective Disorder.

Proven tips for better sleep

Using a sleep calculator to work out the best time to go to sleep might help you to sleep for longer and ensure you wake up feeling refreshed, but it isn’t a guarantee. Instead, there are a number of proven steps you can take to get a better night’s sleep too, these include:

• Improve your sleep hygiene and better prepare your home and bedroom for sleep.
• Invest in a bed that’s comfy and supportive. Hot sleepers, try a cooling mattress.
• Choose the best pillows for sleeping in your favorite position.
• Maintain a regular sleep routine by going to sleep and waking up at the same time each day.
• Avoid caffeine, alcohol and other stimulants in the evening (surprisingly, the half-life of caffeine can last several hours).

Can sleep trackers help you figure out the best time to sleep and wake-up?

You can use sleep tracking apps, like Sleep Cycle, and wearable devices, like the Apple Watch or a fitness tracker from Fitbit, to track your sleep. This includes when you go to sleep and the different stages of sleep you enter throughout the night, with the data used to generate a ‘sleep score’ that rates your sleep that night. Over time, looking at the information these trackers provide you with can help you to determine the best time to sleep for more quality sleep.

Some devices, like those from Fitbit, also enable you to set a sleep schedule and turn on a ‘bedtime reminder’ to ensure you go to sleep at a time best suited to you each night. Other apps, like Sleep Cycle, monitor your movement throughout the night and wake you up with an alarm at what the app believes to be the optimum time for you based on your sleep stages.

Looking to upgrade your bed? Save on sleep with our guides to the latest Purple mattress deals and discounts, this month’s Casper mattress deals, and the best Saatva mattress discounts.

Casper Sleep has just unveiled a new cooling mattress innovation called Snow Technology, now found in the Wave Hybrid Snow and the Nova Hybrid Snow mattresses. Designed especially for hot sleepers, these Snow Technology powered beds could make a world of difference to people suffering from overheating during sleep, and who are considering investing in a cooler setup to help them snooze more comfortably through the night. 

Both models are a hybrid affair, using a mixing of supportive foam and supportive springs to ensure you stay comfy regardless of what position you fall asleep in, and now they’ve been supercharged with extra cooling functionality. Although not yet featured among this month’s best Casper mattress deals, we hope to see some juicy savings offered on these beauties soon. 

Casper, generally considered one of the best mattress online brands for value, has also unveiled new cooling Hyperlite bed sheets, a Breathable Mattress Protector, and lightweight versions of its popular duvets. "We needed to address the overwhelming gap in the market of effective sleep solutions for those who overheat at night," said Philip Krim, co-founder and Chief Executive Officer. Here’s what we know about the summer-ready Casper cooling collection…  

• View the new cooling collection at Casper

Casper Nova Hybrid Snow and Wave Hybrid Snow: Price, design and features

The Nova Hybrid Snow is the cheaper of the two, with prices starting from $1,695, while the Wave Hybrid Snow starts from $2,095. Both feature Casper’s new Snow Technology, a cooling feature designed to help stop overheating during sleep. 

The Snow Technology is essentially a four-part cooling system, starting with a QuickCool Cover infused with phase change material. According to the press release, this “delivers an added 24% cooler to the touch feeling upon climbing in bed” compared to the standard Wave Hybrid. 

There’s also a fancy new innovation called HeatDelete Bands, made from graphite and are heat-conductive. These create channels in the foam layer of the mattress to pull heat away from the underneath of your body, rather than leaving it trapped there as traditional foam beds would. 

According to the brand, “The addition of our proprietary Snow Technology provides the same comfort as our existing mattresses, but offers an overall 6 degree cooler sleep made possible by HeatDelete Bands that remove 34% more heat for 12+ hours of cooler sleep when compared to the Casper Wave Hybrid”, which is a significant improvement.

Combined with a layer of breathable Airscape foam and cooling gel, Casper’s new Snow Technology-powered hybrids are seriously good news for anyone dealing with night sweats, hot flashes, or who naturally sleeps hot and spends half the night kicking off the covers.

Cooling collection bed sheets, duvet and protector

In addition to the new Snow Technology in the hybrid mattresses, Casper has also released Hyperlite Tencel sheets (from $109) that are, “woven in a unique grid to create vent-like structures”. This design was created to increase airflow and breathability throughout the night. 

Then there’s the Lightweight Duvet for temperature and humidity control (prices start from $159), and each of the brand’s duvets can now be purchased as a Lightweight option, giving you maximum coziness and cooling. 

Completing the collection is a machine washable Breathable Mattress Protector (from $119), available in six different sizes and made with a ‘spacer knit’ design to increase airflow. It’s designed to fit mattresses up to 16 inches deep, and has a fluorine-free, water-resistant finish. 

Sleep. Everyone does it, and some of us do it better (and for longer) than others, but why do humans sleep? In short, why is sleep important for us? It seems like such a basic question to ask, but as it turns out, the answer is far from basic. In fact, experts still don’t really know how to answer this question entirely, but they are discovering more about the importance of sleep with each passing year.

Type the word ‘sleep’ into Google and you will be served an endless sea of articles discussing why sleep is important for humans – and plenty more articles lamenting how difficult it is to get to sleep (and stay asleep) at times. Common questions include, ‘How can I sleep instantly?’ and ‘How many hours of sleep do you need?’ As a species, we are obsessed with slumber numbers: how much, how fast, and where does age come into it? And it isn’t just Google being asked why sleep is important – doctors are regularly grilled, usually by folk at their wits’ end over back-to-back cycles of poor sleep.

For some, good sleep is elusive, and cruelly, any sleep expert will tell you that the more a person struggles to get some shut-eye, and the more effort they put into trying to sleep, the more they struggle. And on the cycle goes. But understanding the importance of sleep and how to let it happen (because we can’t make it happen), the sooner you’ll return to what feels like healthy snoozing for you. That’s worth remembering too: one size does not fit all when it comes to sleep. Yes there are healthy averages, but you know what feels right for you. 

Why do humans need sleep?

The average person spends nearly a third of their life asleep, and if we keep skipping on quality sleep, the outcome won’t be good. Consistent poor sleep damages the body, and total, prolonged sleep deprivation can be fatal. Dr Lindsay Browning, neuroscientist, chartered psychologist and author of Navigating Sleeplessness points to a very rare genetic brain disorder associated with lack of sleep which can be fatal: “Without sleep we [eventually] die. There’s a condition called Fatal Familial Insomnia, where people stop being able to sleep and the only outcome of that is death.”

While such examples are extreme, they show that sleep is important. However, from an evolutionary perspective sleep makes no sense. Dr Browning explains it best: “When we sleep, we are completely vulnerable. We are at risk to predators and the environment around us. From that perspective sleep is a very risky thing to do, so it must have huge benefits that outweigh those huge risks of death.” We have to admit, thinking about sleep from this perspective is new to us, but it’s certainly thought-provoking.

NASA has also spent a long time thinking about sleep, why we need it, and how to get it. For more than 50 years, NASA’s Human Research Program (HRP) has been studying what happens to the human body in space, and one ongoing element of that research is sleep. Chiefly, how to ensure astronauts get quality sleep in space, and what the repercussions are if they don’t. 

Dr. Erin E. Flynn-Evans, previously an instructor in Medicine in the Division of Sleep Medicine at Brigham and Women’s Hospital and Harvard Medical School, now leads the NASA Ames Research Center Fatigue Countermeasures Laboratory. Who better for us to ask the big question, why do humans need sleep? “This is a very challenging question!” says Dr Flynn-Evans. “Humans need sleep for a variety of reasons. Sleep impacts, and is impacted by, nearly all other aspects of human physiology.

“Sleep enables physical recuperation of the body, encodes memories, enhances learning, suppresses metabolism, restores cognitive function, and may even help the brain clear waste products. 

“At NASA, we care about all these benefits, but one of the biggest reasons we study sleep is to ensure that astronauts are able to perform at an optimal level during missions including to the moon and Mars.” While most of us aren’t ever likely to set foot on the moon or Mars anytime soon, if NASA recognizes the vital importance of sleep, then the rest of us should too. 

Why is sleep important to our health?

For something we’re supposed to do naturally, sleep sounds complex. But what can science tell us about what happens to our brain and body while we’re asleep? Dr Katherine Green, MD, is the Medical Director of the UCHealth Sleep Medicine Clinic, and she will also soon be talking about all-things-sleep in the new women’s health podcast evrē. She helps us shed some light on how sleep affects the brain: “Key processes involved in learning and memory happen only during sleep, and sleep is an integral part of memory consolidation and learning and retaining new things,” says Dr Green. 

“There are vital roles in regulating mood and appetite that depend on your circadian rhythm and the cycle of wake and sleep. Recent studies have shown that during sleep, there are vital ‘housekeeping’-like processes that occur to clear toxins and by-products from the brain that build up during periods of wakefulness.”

This is something Dr Browning spoke to us about too: “We know that when you sleep, your brain physically spring-cleans itself of amyloid plaques, which are sticky protein substances that build up and cause Alzheimer’s. If you aren’t sleeping enough, your brain has to prioritize what it really needs to do in a shorter period of time because you are having less sleep.”

In an article titled The Sleep Deprived Brain, the Dana Foundation shared how, “A new study now shows that just one night of sleep deprivation results in the accumulation in the brain of a protein implicated in Alzheimer’s.” So much for your brain ’switching off’ during sleep, huh?

The UCSF Weill Institute for Neurosciences is home to researchers and physicians studying some of the most complex challenges in the human brain. Dr Louis Ptacek is a professor at the Department of Neurology there, and when we pressed him for an answer on why sleep is important to humans, he told us straight: “We really don’t know. It’s clearly important for ‘restoration’. Probably eliminating some ‘waste’ that has accumulated during the day. What we know for certain is that chronic sleep deprivation leads to increased risk of many diseases. So getting enough sleep is important.”

Dr Browning backs this up: “So much research consistently shows that getting enough good-quality sleep is associated with diminished risk of depression and anxiety. You also have a decreased risk of getting certain types of cancer, of getting dementia, of obesity, and strokes. Your immune system benefits if you sleep well, as does your memory and your ability to make decisions.”

The health benefits of sleep

As mentioned throughout this article, the benefits of regular, healthy sleep are tenfold, and some of the most common are:

If sleep is so important, why don’t we talk more about it?

While there are still question marks over its precise function, and exactly what happens to us during sleep, we are now understanding that healthy sleep is just as (arguably, if not more) important as getting regular exercise and eating a healthy, balanced diet. 

But even then, it’s tempting to cut down on sleep in favor of doing something else a little more, well, exciting or productive. That could be getting up at 5am to hit the yoga studio, or going to bed late to nail a massive work assignment that’s giving us anxiety. Or heck, just staying up way past our bedtime to kick back and watch a movie. Yet if we don’t prioritize sleep, all of those things will be harder or less enjoyable. 

As part of her work teaching Cognitive Behavioral Therapy for Insomnia (CBT-I) at Trouble Sleeping, Dr Browning has met with a lot of sleep-deprived people who sacrifice sleep to make gains in other areas of life. 

Some folks see sleep as an inconvenience that gets in the way of a busy, fulfilling life, while others don’t necessarily understand the importance of sleep because they can’t see the direct effects of getting good sleep in the way they do when lifting weights or writing a novel, for example. Muscles get bigger and words mount up on a page after a while, but how do we directly see and measure the benefits of sleep over a longer period of time?

“With sleep, some of it is direct – your immune system is compromised after just one night of poor sleep,” Dr Browning points out. “But if people don’t understand the benefits of getting good sleep, they naturally won’t prioritize it and will do other things. That does make sense, but that’s also why it’s vital to educate people that sleep is important and to prioritize it just as you would healthy eating and exercise.”

In other words, while we are inundated with information on the importance of getting regular exercise, or eating at least five portions of fruit and veg a day, when it comes to discussing the role of sleep, it doesn’t get nearly as much air-time. Dr Browning wants people to think about sleep in the same way they think about the benefits of regular exercise and a balanced diet: “I want people to think that if they prioritize sleep, they’re benefiting themselves just as they do when choosing to eat more fruits and vegetables and choosing to exercise. 

“We need to do all of these things to be healthy, and not sacrifice one for the other. What pains me is when people get up two hours early to go to the gym before work, but they might not be going to bed two hours earlier. So those people are sacrificing sleep and doing damage to themselves.” Hats off to those who adjust the time they go to bed to accommodate getting up earlier.

Before we explore further, it’s important not to get hung up on the concept of ‘good sleep’ because healthy sleep for you will be different to healthy sleep for the next person. This is why you shouldn’t panic, because poor sleep is, for the majority of people, something that can be addressed by a doctor or sleep expert. It also pays to keep some perspective – a crumby night’s sleep here and there is not the end of the world.

This preoccupation with achieving correct sleep, also called Orthosomnia, is something Dr Browning has experience of dealing with, “My work is helping people who are struggling to sleep, and so often their struggles are fueled by, ‘Well, I read that if I don’t sleep for seven to nine hours I’m going to get cancer. And then of course that person doesn’t sleep well because they’re stressed out of their mind about their sleep.

“I deeply believe that sleep is important,” she continues, “but I really want to balance that with making sure that people don’t obsess about sleep because that can be damaging.”

Expert tips for better sleep

So we know sleep is important, but we also know obsessing over it won’t help us sleep any better, so what do the experts recommend? In short, how can we enjoy better sleep and deal with any pesky sleep problems we might be facing right now? 

Dr Carmen Salvaterra, MD, is a renowned pulmonologist and practitioner of sleep medicine at Johns Hopkins Community Physicians Pulmonology and Sleep Medicine. Her go-to tips for better sleep include:

• Follow a bedtime routine
• Maintain a wake and sleep schedule
• Dim lights in the evening 
• Avoid electronics one to two hours before bedtime
• Do not eat two hours before bedtime
• Use darkening shades in your bedroom
• Do not perform any other activities in bed, such as watching TV

Pay attention to what you are drinking and eating too, especially if you’re consuming caffeine after midday – the half-life of caffeine varies widely between people, but it can last around five hours or longer, so if you’re having it late afternoon, it could still be in your body close to bedtime. “Caffeinated products such as coffee and caffeinated sodas, along with dark chocolate, energy pills and drinks hamper our sleep,” says Dr Salvaterra. “We should not consume these close to bedtime.”

And if you think a nightcap would help, then you’re right and wrong: “Alcohol helps us fall asleep, but leads to night awakenings and therefore restless and poor quality sleep, especially in the early morning hours, as it interrupts our REM sleep,” says Dr Salvaterra.

Some people talk about 'initiating sleep’, but sleep isn’t something you can make happen by sheer will. “Not even the best sleepers in the world can make themselves sleep at any moment,” explains Dr Browning. “What you can do is make your environment ripe for sleep, so that sleep is much more likely to happen. And then you just let sleep happen.”

Things that can stop us from sleeping include – no surprises here – a busy, racing mind. Now, our brains can’t be stopped from thinking completely, but there are things we can do, including practicing good sleep hygiene, to feel more at ease in this type of situation. “You have to accept that your mind is thinking for a reason; your brain is having those thoughts because they’re important,” says Dr Browning. “So rather than trying to suppress them, or take a sleeping pill to knock you out, deal with those thoughts and issues during the day time. 

“You could try expressive writing, or keeping a journal or gratitude diary. Something like that will help your brain get out all those thoughts so you won’t be thinking about them at night.” Firing up a meditation app may also help you to relax and breathe properly. 

One of the biggest sleep myths is that older people don’t need anywhere near the average recommended amount of sleep for adults (roughly seven to nine hours). Every person needs regular, healthy sleep. However, Dr Green points out, our sleep needs and sleep patterns definitely change as we age. “Young kids are mostly ‘advanced’ in their circadian rhythms (up very early in the morning), whereas, by adolescence we become ‘delayed’ (night owls). As we age, the total amount of sleep that is necessary does decrease, and older adults tend to get less ‘deep’ or slow wave sleep as they age. Most adults still need a minimum of seven hours of sleep at night (whereas kids need much more). 

“Our circadian rhythm also tends to change as we age (thus where the idea of the ‘early bird special’ comes from – older adults tend to have a circadian rhythm that is shifted earlier, meaning earlier bedtime and earlier wake time).”

Now, what do we know about poor sleep?

We asked Dr Salvaterra, of Johns Hopkins Community Physicians Pulmonology and Sleep Medicine, what the impact would be on our physical and mental health if we didn’t get enough quality sleep on a consistent basis. She replied, “Various health conditions associated with poor sleep include mood disorders, cardiac arrhythmias, and memory impairment. Even dementia has been associated, along with stroke if there is lack of oxygen to the brain in people with sleep apnea.”

For Dr Salvaterra, the importance of sleep is perhaps best answered by looking at the effects of sleep deprivation or poor sleep: “When we are deprived of sleep the brain function is impacted as memory is affected, with inability to pay attention at tasks and loss of creativity.”

As Medical Director of the UCHealth Sleep Medicine Clinic, Dr Green has also encountered a lot of people with varying sleep issues, and is well-placed to talk about the effects of poor sleep. “Health benefits of sleep are very wide reaching – studies show that getting insufficient sleep increases your risk of high blood pressure, cardiovascular disease, metabolic disorders such as diabetes and obesity, and also increase the risk of anxiety and depression.  We know that poor sleep impacts cognition, learning and memory, focus and attention, and also impacts driving and work safety.”

Sleep also has links to fertility, with irregular sleep cycles potentially causing issues when it comes to baby-making. “Circadian rhythm and the hormones that regulate sleep and wakefulness also trigger the release of the daily hormones that regulate both ovulation and the process of sperm maturation,” explains Dr Green. “So if your sleep cycle and sleep habits are not regular, there may be dysfunction in the timing or regularity of those hormones being released, and this can lead to menstrual irregularity or a prolonged period of trying to conceive unsuccessfully.”

The effects of sleep deprivation on mental health

As you’d expect, there’s interplay between sleep and mental health too, though to what extent doctors don’t yet know. “Chronic sleep deprivation leads to increased risk of many health problems, and that includes mental health,” says Dr Ptacek of the UCSF Weill Institute for Neurosciences. “Again, we don’t understand the molecular details of this but are using our studies in familial sleep traits to begin to address this question.”

You probably aren’t imagining it, either: you do feel more emotional when you’re not sleeping well. As Dr Salvaterra points out, when we are sleep deprived “our emotions are also impacted, as mood disorders and emotional instability has been noted in people who are deprived of restful sleep”. 

What about people who are dealing with anxiety or depression? How do those mental health conditions affect sleep? “People who have depression tend to either sleep a lot less or a lot longer,” says Dr Browning. “They may sleep a lot less because of anxiety and worries, but people with depression can also sleep a lot more because they are basically escaping life. So they’ll be sleeping for long periods, often throughout the day, which then messes up their sleep at night.”

If sleep is so important, should we worry if we have short-term sleep loss?

When we ask ourselves the question ‘why is sleep important?’, it’s easy to become aware of our own sleep, whether it’s any good, whether we’re getting enough, and how normal is it to wake up in the middle of the night anyway? Is it our fault for not buying the best mattress for your favorite sleep position? It’s easy to panic, but that’s possibly one of the most counter-productive things you can do for better sleep.

“Short-term sleep loss is something we are able to deal with,” Dr Browning assures us. “We can recover from it. And if it wasn’t, every new parent on the planet would be absolutely screwed. Everyone has periods of sleep loss, but when that loss becomes the norm that’s when problems build up. So if you’re consistently not sleeping, you are doing longer-term damage that you won’t be able to undo.”

Remember when you were young (or maybe you still are) and felt as though you could work all day, party all night, and not have a care about getting much sleep? Us too, but it turns out being awake for very long periods at a time without sleeping isn’t so clever.

In fact, when we asked UCHealth’s Dr Green what would happen to a healthy person if they didn’t sleep for 24 hours, this is what she said: “Being sleep deprived even for a short period of time has profound effects, particularly on mood, driving and work safety, and focus and attention. 

“There are studies showing that after 20 hours awake drowsy drivers are impaired on reaction time testing equivalent with a 0.08% blood alcohol content, and that after 24 hours awake, that impairment is equivalent to a BAC of 0.1%.”

However, if you think a long, luxurious lie-in at the weekends will help you catch up on sleep then you may want to reconsider. “Maintaining the same bedtimes and wake-times (yes even on weekends!) is one of the healthiest things you can do for your sleep habits overall,” advises Dr Green. “Keeping a regular schedule of sleep helps keep your circadian rhythm normal and better regulates all the other processes (appetite, fertility hormones, energy level, etc) that depend on that 24-hour cycle in your body.

“‘Catch-up’ sleep can make it difficult to fall asleep at night as it pushes your circadian rhythm out of alignment, so it may feel like a great idea on a Saturday morning, but for some people it can really make Sunday night and Monday morning much more difficult. 

“Setting a regular wake-time and sleep-time also ensures you are prioritizing sleep in your day and schedule, to make sure you are allowing yourself at least seven hours of sleep each night.”

Is there such a thing as too much sleep?

As it turns out, yes, and there are negative health outcomes attached to this too. “However,” cautions Dr Browning, “it’s important to point out that we don’t know whether it’s the fact you are sleeping too much that causes the health issues, or whether you’re having health issues that are then causing you to sleep too much. For example, if you’re going through cancer or if you have a chronic illness… Our immune system is boosted during sleep, so if you are sick, you need more sleep. Therefore, if you’re sick, that can cause you to sleep more.” Dr Browning also shares another reason why people might sleep too much: “Some people who sleep a lot are people with sleep apnea.” 

Sleep apnea is a serious condition where you stop breathing during the night, and according to the American Sleep Apnea Association, it is estimated that around 22 million Americans suffer from it.

“People with sleep apnea repeatedly stop breathing throughout the night, and this can happen hundreds of times in the night. So their sleep is being continually disrupted. They’ll sleep for seven, eight, nine, ten hours, and think they’ve slept for that long, but they’ll wake up and still feel exhausted. And that’s because they aren’t sleeping properly when they are asleep.”

If you went to Dr Browning’s clinic and said you can sleep for ten hours a night and still sleep for longer yet you never feel refreshed after sleep, she will tell you something doesn’t add up. “If you can’t get the rest you need within that time period, something isn’t right, and often it’s sleep apnea. When people have treatment for sleep apnea, they go back to having a more normal amount of sleep, which is usually between seven and nine hours, because they’re actually resting properly.”

Bottom line is, if you’re sleeping too much, think about why this might be the case and speak to a doctor as soon as you can, to see if there is something going on with you while you’re asleep.

The key takeaways on why sleep is important

As we have heard from various experts throughout this article, getting enough sleep is essential to maintaining optimal health and wellbeing. Good sleep is beneficial for our physical and mental health, and can help us feel energized, creative, focused and productive in our day to day experiences. 

Creating a manageable bedtime routine that you can stick to each night is important for helping you to relax and fall into a space where sleep is more likely. This includes optimizing your bedroom for sleep, such as tidying away clutter, boosting your in-bed comfort with a good pillow for sleeping, or dimming the lights or playing around with smart color lighting for sleep. 

We should prioritize snoozing more, but it isn’t something to obsess over. Also remember that some of us naturally need more or less sleep than others, and that the average ‘seven to nine hours’ for adults is not set in stone. You know your sleep needs better than anyone, and you also know what helps you drift off more easily too. So prioritize your sleep, enjoy every minute of it, but don’t stress over it. Good sleep is your ally for better health, so if you feel you aren’t getting it right now, speak to a doctor or sleep expert because there is help available to you.

Want a great night’s rest, but don’t want to lose sleep over the price? Amazon has plenty of affordable sleep products right now to help you on your way to a restful night’s sleep. If you’re wondering why sleep is important, think about how crumby you feel when you don’t sleep well. 

But it doesn’t take much to help you get back on track with your slumber. Yes you could splash out on the best mattress online for your dominant sleep position, but if you have a much smaller budget right now, or you're just looking to stock up on some smaller sleep goodies, there are some very affordable treats around.

From a dreamy sleep mask to an out-of-this world luxury sleep spray, here are our top five picks to help you well on your way to some seriously sweet slumber, and they all cost less than $50 (some far, far less).

1. MZOO Sleep Mask, $13.49

MZOO’s memory foam sleep mask is an Amazon bestseller and offers a super-comfy no-pressure eye pad that blocks out light while still giving your eyes plenty of room to blink. The MZOO Sleep Mask also comes with an adjustable strap to fit most heads and won’t snag up in your hair either - such a problem if you’re dealing with curls. 

Super-light and easy to wash, this stunning sleep mask is extra convenient for travel (when we’re finally allowed). Plus, the MZOO Sleep Mask also comes with a handy pouch and free earplugs too, helping you to shut out any external noise as you snooze.

You can buy the sleep mask in four different colors, including black, pink and purple, and it comes in a gift box that makes it ideal to give as a present to a friend who loves getting their slumber on. 

• View the MZOO Sleep Mask at Amazon

2. This Works Deep Sleep Pillow Spray, $29

Treat yourself to a seriously luxurious sleep experience with This Works Deep Sleep Pillow Spray. Simply spritz the 99% natural spray on your pillow and let it work its magic as the blend of lavender, chamomile and vetivert help you gently drift off to sleep. 

We’ve been using this sleep spray for years and find it to be highly relaxing, so we use it as part of our pre-bedtime wind-down routine, an important part of sleep hygiene. We’d recommend spritzing it on your bedding a few minutes before you lie down, as it can cause a slight amount of wet residue to begin with. 

The This Works Deep Sleep Pillow Spray has been tested on hundreds of people, 89% of whom report falling asleep faster. We can’t go to sleep without it now, perhaps because when our brain recognizes the smell, it knows its time to sleep. The spray also has stress-relieving properties, and helps you wake up feeling more refreshed too.

• View the This Works Deep Sleep Pillow Spray at Amazon

3. Mack’s Pillow Soft Silicone Putty Ear Plugs, $6.99

Ear plugs are the simplest solution if you want to block out unwanted sounds as you sleep, whether that’s noisy neighbors or a snoring sleep partner. And this bestselling option from Mack’s will provide exactly what you need, with its comfy moldable silicone shape that’s non-allergenic too. 

When worn, these earplugs are super-comfy and can reduce noise by up to 22dB. Mack’s Pillow Soft Silicone Putty Ear Plugs are also ideal for reducing noise for when you’re traveling or at a loud concert, and they can even be worn while swimming too. 

These ear plugs currently have over 22,000 user reviews on Amazon, and are highly recommended for sleep because they’re so comfy to wear and don’t easily fall out throughout the night. That’s because you can squeeze them between your fingers to get more of a custom shape for your ears. 

• View the Mack’s Pillow Soft Silicone Putty Ear Plugs at Amazon

4. Beckham Collection Bed Pillows (Two Pack), $39.99

This bestselling luxury bed pillow might come with a ‘posh’ name, but its price is anything but. For less than fifty bucks you get twice the cosiness, as well as a pillow that’s chemical-free, non-allergenic and cooling, with a super-plush gel-filled fiber that’s a dream to rest on. We gushed about it in our Beckham Collection Gel Pillow review.

Fully washable in the machine and great at keeping their shape, the Beckham Collection Bed Pillows are a favorite among many types of sleepers, whether you snooze on your front, side or your back. That’s because they are designed with a ‘no-shift construction’, so they’ll hold their shape well. 

They have over 93,000 user reviews and counting on Amazon, with an average rating of 4.5 out of 5 stars. Lots of existing customers liken them to hotel pillows, so that should give you an idea of how dreamy they are to lounge upon.

• View the Beckham Collection Bed Pillows at Amazon

5. LetsFit White Noise Machine, from $19.99

Playing white noise is an effective way to gently drift off, especially if you have trouble sleeping. This affordable machine from LetsFit is suitable for all ages and includes natural sounds, as well as fan sounds and lullabies. This one also comes with a night light and timer, making it an essential gadget for your bedside table. 

While we haven’t yet reviewed it for our best sound machines guide, we’re impressed with the user reviews - nearly 30,000 of them, with an average rating of 4.7 out of 5. The LetsFit White Noise Machine is available in four finishes, including Wood Grain. The fancy finishes cost a few dollars extra at $23.99.

The machine is dinky too, so it’ll sit neatly on your bedside table until you need to use it. And with easy-touch buttons on the front, doing so should be a breeze. You can even set a time to range from 15 to 120 minutes of use per session, making it worth considering if you take a while to drop off.  

• View the LetsFit White Noise Machine at Amazon

For further savings on sleep, also take a look at our roundups of the latest Purple mattress deals, as well as this month's best Saatva mattress discounts.

Regular sleep is essential for our wellbeing, and while there’s a lot you can do before hitting the bedroom to ensure you sleep well, one way to give yourself a chance of sleeping better is to pick the right bed for you. In our guide to the best mattress online, we explain that a good mattress offers support and comfort, and these are doubly important if you have back pain. 

The American Association of Chiropractors estimates that up to 80% of Americans suffer from back pain at some point, and while some of this could be due to a health condition, injury, or simply aging, choosing a mattress for back pain relief can only help. But with so many brands claiming to make mattresses that relieve pressure and reduce back pain, how do you know which one to buy? 

Well, there are certain features to look out for when choosing a mattress for back pain, and that begins with enhanced support and proper spinal alignment during sleep. Lack of support could make poor sleep posture worse, and add extra tension and stress on your muscles. Memory foam is one of the most popular choices of material in mattresses for back pain, as it almost cradles your body during sleep. 

As we explain in our guide to the best Saatva mattress discounts and deals, Saatva is our choice of mattress for back pain, and the brand is approved by the American Association of Chiropractors. The Purple Hybrid Mattress is another good choice, thanks to its Grid Technology that reduces pressure on your hips, waist and back, and there’s often a Purple mattress deal to make it cheaper.

1. Forget the ‘one type fits all’ approach

Let’s get the harsh truth out of the way: there is no single mattress that works for every single person experiencing back pain. Why not? Because each of us has different support requirements and comfort preferences during sleep. That’s also the reason why many couples often squabble when choosing a new bed, as what feels right for your back may feel too firm or too soft for your partner.

There are also many causes of upper and lower back pain, so we’d recommend speaking to your doctor about what could be causing yours, and to get their tips on how to relieve it. They may even suggest ways to relax your body before you go to sleep. For example, some people enjoy using a handheld massager to ease muscle tension and soreness.

2. Prioritize support and comfort

Ultimately, you want the best of both worlds when choosing a mattress for back pain. Medium-firm types suit a majority of people, as they enable your shoulders and hips to sink in a little deeper, which creates more of a cradled yet weightless feel. Memory foam is a popular choice here. 

Firmer mattresses are also recommended for certain types of back pain, but if it’s too firm you could end up really pressing down on your various pressure points and causing more discomfort.

3. Pick pressure relieving materials

Not all mattresses for back pain are made in the same way. Some use memory foam, some have coils and springs, and others are made of natural materials. Each has pros and cons, but often it's down to personal preference. Latex is a natural material suited to most people who swap positions as they sleep – something which happens frequently when trying to get comfy with a bad back. 

Memory foam is excellent if you need extra pressure relief when sleeping on your side, as it promotes good spinal alignment while simultaneously cushioning your hips, knees and shoulders. And if you’re worried you might get too warm, rest assured that the new breed of memory foam means overheating is a thing of the past. So much so that some of the best cooling mattresses are made with foam.

If you need support for long term back pain, consider an innerspring model, which is a more traditional construction offering plenty of bounce. 

4. Know your sleep position

Many beds are designed to ensure your spine, hips and neck are perfectly aligned. This is crucial if you suffer from back pain, as throwing your spine out of alignment can make pain and discomfort worse. 

If you tend to sleep mainly on your stomach or side, your first step is to look for beds designed for your specific sleep position. For instance, stomach sleepers tend to require more support to keep their spine aligned, so you might want to try out a firmer mattress. 

Side sleepers often need more pressure relief because their hips, knees and shoulders dig into the mattress most. Back sleepers would benefit from a medium-firm mattress that perfectly supports the spine in the most natural and aligned way. Consider adding in bed topper for added pressure relief.

The Casper Original Hybrid is a good choice for multiple sleep positions as it features dedicated ‘zones’ to ensure proper spinal alignment, with softer foam around the shoulders and firmer foam at the hips, waist and lower back. 

This makes it an ideal mattress for back pain if you tend to shift positions as you sleep. For the latest savings, read our guide to the best Casper mattress deals and discounts.

5. Opt for comfort layers and minimal motion transfer

Aptly named ‘comfort layers’ are a common feature with mattresses for back pain, and many opt for pillow-top or memory foam top comfort layers. If you have allergies, there are also plenty of natural options to choose from, with brands such as Avocado Green and Tuft and Needle offering natural, hypoallergenic options.

Finally, look out for mattresses that offer minimal motion transfer. This is especially useful if you are a different body weight to your sleep partner, or if they shift around as they snooze. Motion transfer reduces the chance of you waking, should the other person become restless.

6. Pay attention to the trial period and warranty

Most sleep brands offer generous trial periods now, so you can sleep on your mattress for at least 100 days before making up your mind. This is important as it takes at least a month to get used to a new bed anyway, let alone if you’re dealing with back pain, which needs extra care and attention. The last thing you want is for your bed to make your pain worse, so having a decent trial period will give you an idea of what things will be like in the coming months and years. 

Also, it goes without saying that if you’re resting on a surface for at least seven hours a night, 365 nights a year, there will eventually be wear and tear. While this is natural, the better the quality of mattress to start with, the longer it will support your back without you needing to replace it anytime soon.

Most new beds come with a warranty of up to ten years or longer. Saatva, for example, offers a fantastic 20-year guarantee on its dreamy all-latex Zenhaven. While the initial outlay on something like that might be higher, the guarantee is that it should last twice as long as the average, and avoid having to dispose of a mattress every few years. 

For further sleep content, read our guides to the best pillows for sleeping, sound machines to help you drift off, and the best sunrise alarm clocks to you wake easier. 

We’re as guilty as anyone of spending far too much time on our smartphones, but there is mounting evidence that shows excessive smartphone use could be hurting your sleeping pattern. So, what does the science show, and what can we do to keep ourselves healthy and make sure we’re all getting enough shut-eye this Sleep Awareness Week and beyond?

A recent UK study has shown there could be a link between what it terms as smartphone addiction and poor sleep quality. The research was published in Frontiers in Psychiatry and involved an in depth survey of 1071 participants. Of that original 1071 people, 406 people reported that they had smartphone addiction, with 68.7% of that group also suffering from poor sleep. That’s a noticeable increase on the 57.1% of people who had poor sleep but did not consider themselves to have smartphone addiction.

Likewise, another study conducted by SleepStandards and reported on by the American Journal of Managed Care showed that 71.8% of Americans with sleep disorders used some form of screen technology before bed, whether that was watching TV, checking social media on their phones, checking emails, or playing video games.

Quit scrolling so much and start relaxing more

So, what can we do to help cut down this negative impact that our screens are having on our sleeping regimes? Well, the answer is simple and it’s not the one any of us wanted to hear, but cutting down on screen time in the few hours leading up to bedtime can have a massive positive effect. As we discuss in our feature on why is sleep important, what you do just before bed is very important.

Staring at screens keeps our minds racing and makes it difficult for us to get ready for bed, especially if you go straight from watching TV to trying to sleep. Give yourself an hour or two for your brain to chill out and you should see a huge improvement.

Dr Lindsay Browning, chartered psychologist, neuroscientist, and author of Navigating Sleeplessness is a huge believer in the importance of winding down before bed: “Physical arousal stops sleep, and that’s why a wind-down routine before bed is important. Because you want to be physically relaxed. So if you have been working and stressed all evening, or even doing exercise late at night and then you try to go to sleep, your body and your brain are still buzzing and you will be in a completely different headspace and with a different level of physical alertness, so sleep will be hard.”

It’s the same when scrolling through feeds while you’re in bed. You want to be in a mental space that’s more in line with relaxation and sleep. Ensuring you have the best mattress for comfy sleep is a real ally here. “Relaxing before bed is very important, whether that’s reading, giving yourself a massage, trying mindfulness or meditation, having a bath, yoga…” suggests Dr Browning, “anything nice and relaxing would be great to help you get in the right frame of mind and the right peaceful state for sleep.”

It’s not all doom and gloom though, as that SleepStandards study did also show some of the positive ways that technology has impacted people’s sleeping patterns, through the use of exciting new technologies such as smart beds, along with sleep apps on smartwatches and fitness trackers. We also did a round up of bedtime friendly technology to show how it can help improve your sleeping routine.

Getting a great night’s rest is high on many of our agendas, but sometimes our rooms aren’t exactly helping when it comes to slumber. That’s why we’re rounding up five bedroom design mistakes that could be affecting your sleep, and how to change them. 

Marking Sleep Awareness Week 2021, we’ve been bringing you a whole host of helpful advice from top experts so that you can get the best quality shut-eye possible. With everything from surprising sleep facts, to advice on how to clean pillows for a cozy night’s sleep, you can make sure you're sleeping better than ever before. 

Below you’ll find five design mistakes we’re all pretty guilty of making, and we've also included advice on quick fixes that don’t have to cost a fortune or take up loads of your time. If you’re planning a whole new bedroom, you’ll be at an advantage with some of the best interior design software as you can specifically create a space that is optimal for sleeping. If you’re just looking for a cheap and quick fix though, check out our handy hacks below. 

1. Poor lighting  

In pretty much every other room in your house, poor lighting might mean dark and dingy spaces where you’re craving some glorious natural light. In a bedroom, it’s not quite the same. According to experts, red is actually the best color for promoting sleep in your bedroom. But unless you have a picture-perfect sunset streaming through the windows, how do you create that? Well, this is where the best smart lights come in. These handy bits of kit can be controlled via your phone and you can choose from a whole range of colors to suit your mood or the ambiance in your space. For more on this, read our feature on the best color smart lighting for sleep. 

If your bedroom is fitted with bright lights, it’s best to avoid using these right before bed as they can affect your body’s production of melatonin, the hormone that makes us feel sleepy. Are you someone who needs to get up in the night? Consider investing in some motion sensing lighting that provides just enough light to avoid you stumbling over, but doesn’t over stimulate your brain. 

With that in mind, keeping natural light out of your bedroom is also key to getting a good night’s rest. Consider simple things like the layout of your bedroom and if your bed is directly facing a window. If space allows, rearrange your furniture so that you can create a sleeping space that’s as dark as possible. 

Of course, thick curtains and blackout blinds will also be a useful addition if you don’t have any already. 

2. Clutter

A cluttered space can make you feel like you have a cluttered mind, so it’s super important to ensure the space where you’re resting is as calming as possible.

However, over the last year, many of us have seen our bedrooms take on a whole new range of functions. For some, the bedroom is a makeshift home office, a workout space, or a temporary classroom. If you’re able to, take it back to basics and make a list of all the things you actually use every day in your bedroom as part of your sleep routine. 

Anything that’s leftover but isn’t on your list can then be organized by placing it in other rooms, investing in some good storage, and donating unwanted items to charity or thrift stores. The same idea applies to your nightstand. Keep it clear for only the basics such as a light and somewhere to keep a glass of water. 

3. Loud decor  

Having a relaxing sleeping environment doesn’t mean having stark white walls and no personality at all. In fact, in our recent feature on how to choose the best bedroom wall colors for sleep, we included plenty of tips for how to incorporate pastel colors and soft hues into your room. 

However, when it comes to really bold colors, sleep.org suggests that bedroom paint colors can affect our sleep quality. It’s best to steer clear of really bright shades, or neon lighting in your bedroom. If you’re desperate to inject some personality, and bright and big colors are your thing, cleverly place these colors behind the headboard of your bed so you won’t actually be focusing on them as you try to fall asleep.  

4. Style over substance 

We all want our home to look lovely – that’s nothing new – but when it comes to injecting style into your bedroom, it’s certainly shouldn’t be without substance. If you want chic paint colors, gorgeous mirrors, lighting and soft furnishings, go for it! But don’t neglect the really important elements that will make a difference to your sleep. 

We’re of course talking about what you sleep on. Investing in the best mattress online will make a huge difference to your quality of sleep. It’s not a case of one size fits all either, as whether you’re a side sleeper, like to stretch out on your back, or you sleep on your stomach, they’ll be a suitable mattress to suit your needs. 

If splashing out on a mattress is too big an investment right now, we hear you. To increase comfort and support in your bed, take a look at the best bed toppers instead. 

5. Too much tech

It probably won’t surprise you to know that blue light emitted from a phone or a screen isn’t great for our bedtime routine. As we mentioned earlier, lighting that is bright rather than warm can affect our body’s sleep hormones and make falling asleep more challenging. 

If you love to watch TV in bed, we’re not saying to never do that (especially if it relaxes you for sleep), but if you can, try to have an hour of tech-free time right before you want to nod off. If you find it simply too tempting to scroll through your phone in bed, or rely on it to wake you up each morning, consider one of the best sunrise alarm clocks instead. 

To understand why slumber is vital, we'd recommend reading our why is sleep important feature.

If money worries are keeping you awake at night, you’re certainly not alone. Indeed, 47% of U.S. adults report losing sleep about their finances, with concerns over everyday spending accountable for most waking hours, according to a Bankrate poll. Saving for retirement, having enough to pay for health insurance or care bills, and being able to cover the mortgage and rent all contribute to the stress levels, along with worries about paying down debt. 

Financial advice and Sleep Awareness Week might not seem like natural bedfellows, but as Johanna Scheutzow, MSc in Organizational Psychiatry and Psychology, King's College London, points out, “money is a common source of stress for many of us. Worries about finances can seem overwhelming and insurmountable, often making it difficult to deal with and causing us to avoid the problem altogether. To prevent financial stress from affecting our mental and physical health, it is helpful to learn how to deal with financial stress in a healthy way and to manage financial situations effectively.”

Scheutzow is well-versed with the impact that financial concerns can have on sleeping patterns through her work as a Business Psychologist with Thrive, a mental wellbeing platform that assists over two million people around the world, using tools designed to help educate people how to prevent anxiety and stress from ruling their lives. 

Here, our own thoughts as to how best to take control of your finances are interspersed with more general advice from Scheutzow if you are consistently unable to sleep due to money worries. She also shares suggestions as to what people can do both in the day, as well before bed, to try and calm racing minds. 

Identify why you’re worried and act 

The first step to allaying money concerns is to establish exactly what it is that you’re worried about - this will then allow you to work out what needs to be done to address it. For many, the overriding concern is simply running out money, in which case you should consider putting more aside in savings if you can. 

“To increase your feeling of control, you may also want to create a plan and stick to it,” suggests Scheutzow. “A plan might include to identify your underlying financial problem, to brainstorm for solutions, an action plan with manageable steps to your solutions, and to track your progress. Be kind to yourself when doing this, setbacks can always happen as we are all human but the key is to get back at it."

If you struggle to save anything from your usual income, maybe consider putting some of any potential tax refund aside or stimulus check payments, if you can - also bear in mind that recent research revealed that having just $100 in savings could help most households avert the need to borrow. If you’re worrying about your long-term wealth, investing more and trying to grow your money via stock trading is another option to think about.    

Take stock of your finances 

Having a full appreciation of your financial situation, and keeping track of the money that comes in and is spent, can help take away the fear of the unknown, and lay the foundations for a better night’s rest. The simplest approach is to take a pen and paper and note down all the income you can rely on from your job, benefits, savings, investments, and the like, and then do the same for your expenditure each month. Hopefully, your total income will outstrip the outgoings, and if it does, you could consider putting some of this leftover money aside in savings. 

“It may also help to learn more about how you spend your money and associated thought patterns,” adds Scheutzow. “Identifying and being aware of your thoughts and emotions can help you to feel more in control. For example, you might want to identify a certain emotion like anxiety triggered by a certain situation like calling financial support or seeing all the paperwork when trying to apply for financial aid. To keep track of your triggers you may want to use a journal or diary.” 

If you find you’re always or regularly in deficit, writing everything down should also make it easier to identify areas in which you could cut back your spending. If you’re comfortable with spreadsheets, it’s probably better still, but for complete and easy oversight, consider the best personal finance software, which can cover it all, and may even alert you at the checkout if you’re about to overspend.

Automate and organize

If you’re constantly worrying about missing payments, the easiest solution is to set up automatic payments to meet the bills and other obligations that you must meet each month. This is particularly useful to make sure you don’t miss your credit card payments, and rack up unnecessary penalties and interest, while it’s usually possible to arrange for utility bills to be paid automatically too, and cell phone plans. As well as guaranteeing you’ll always pay what you owe without needing to lift a finger, automated payments can almost always be arranged to transfer money to savings accounts, investments and retirement funds too.   

To take a tighter rein over your finances, Scheutzow agrees that organization is key, and decluttering your budget can help toot. “Since life is rarely constant, regular budget checkups are essential to improving your financial health. Take control of your finances by setting aside some time to schedule, organize, and declutter all of the money coming in and out of your bank account. The more control you have, the less stress you will feel.”

Create an emergency fund 

Sleep may also be hard to come by if you’re constantly worrying about how to pay for those expenses that crop up out of nowhere. Most commonly we’re likely talking auto repair bills (if you don’t have an extended car warranty) and paying for health care, but it could easily extend to buying a new refrigerator if yours breaks, vets bills...the list goes on. Just 4 in 10 Americans believe they could pay a $1,000 bill without borrowing, and if you’re not among them, it’s likely to play on your mind. 

“Financial stress triggers our flight or fight system and worrying thoughts to find solutions to the potential threat,” explains Scheutzow. “Often, these worrying thoughts are repetitive and keep us stuck going around and around in circles about future events like what if I am not able to pay my bills this month.”

To counter such concerns, creating an emergency fund can provide some financial breathing space. Putting only a little aside is better than nothing, but if possible, you should aim to eventually have three to six months of living expenses in reserve. This should be more than enough to pay for most of the unexpected, and will also mean that you have a decent buffer, and can continue to pay the bills, should you unfortunately find yourself jobless or unable to work for a period of time. 

Tackle your debt

It’s understandable if your debt frequently plays on your mind, but you’ll feel much calmer if you know you’re doing something about it. To get started, work out your income against expenditure, and if there’s money left over, allocate this to paying back what you owe. Equally, this exercise can give you an idea of where you might be able to rein in your spending. 

If you owe on credit cards, consider transferring to a 0% balance transfer card, which will allow you to pay down your debt for a certain number of months without accumulating any more interest. If you have other borrowing obligations to meet, it’s important to figure out which debt you should pay off first. 

“Understanding debt is the first step to getting yourself out of it,” says Scheutzow. “Once you know how to break out, you can start building toward your future in a more positive way with simple habits that are easy to maintain.”

Importantly, if debt is becoming a real problem, you must seek out advice, whether that be from family and friends, or those who you’d expect to have an even deeper understanding of what your struggles entail, such as debt counselors and debt consolidation companies.

“It's important to share your concerns and not just keep them to yourself,” adds Scheutzow.  “Talk about your money concerns with trusted friends and family. You don’t have to go into details if you aren’t comfortable sharing them, but the more you talk about your concerns with your support system, the less isolated and stressed you might feel. Your loved ones may even be able to offer a different perspective on what you could do differently to get your financial issues under control.”

Mindful ways to calm anxious money thoughts

While some of the steps above can be achieved relatively quickly, most are not overnight fixes that will instantly put all of your money fears to bed. Even those who have good control over their finances are likely to retain money worries at one time or another, so knowing how to counter such concerns on a day-to-day, or night-to-night, basis is a useful skill for all. 

Take time out to worry... 

According to Scheutzow, the key to managing money anxieties which affect wellbeing and the ability to sleep is “to learn to control our attention and our thoughts”. Scheduling in ‘worry time’ is one way to prevent these concerns from impacting sleep, with Scheutzow suggesting setting aside perhaps two 15 minute each day - preferably well before bedtime - during which you’re allowed to focus on your financial concerns. 

“It’s best to write down all the worries and do one of three things with them: Do something about them, delay them or delete them,” is the advice. “Some are important, can be solved and are urgent so you can schedule some specific time to solve them like calling financial support. Some are important and solvable but don’t need to be solved right away so you can delay them. 

"Some are not important so you can delete them." Advises Scheutzow. "Some are unsolvable or outside of your control, in which case you can reflect on the fact that you cannot do anything about them so why should you spend time worrying? If any of these worries crop up at bedtime you can reflect on the fact that you either have a plan or have decided to delete them. This may not solve all the worries but with practice, it may help to not be overwhelmed by them.” 

….but also take time to relax

Learning stress management techniques is another way to help yourself if you’re often preoccupied worrying about money or debt. Regular physical exercise is a great way to release built up stress and tension, whether it be through team sport or you prefer to go it alone on a run or using one of the best exercise bikes. 

Practicing mindfulness - a mental skill that helps to maintain a degree of control over what we think about - is another suggestion that Scheutzow offers, so that you can focus entirely on the present and not be “thinking about anything unrelated to the situation you’re in right now.” The best meditation apps could help here, or you might simply schedule some time for relaxation every day to help lower stress levels, and give you a better chance of switching off in the evening. 

“For example, deep breathing and progressive muscle relaxation help to manage anxiety, stress and help to improve sleep and can be well used during the day or just before bedtime,” elaborates Scheutzow. “To practice deep breathing, we have to breathe deeply in our belly for about five seconds, then hold the breath for another 5 seconds and then breathe out slowly for another five seconds, and finally hold our breath again without air in our lungs for another five seconds.”

Take care of yourself

The final strand of advice for those craving a better night's rest is to take care of sleep hygiene. This may include sticking to a sleep schedule that works for you as much as possible, so that your body knows when it’s bedtime and when to wake up - perhaps invest in one of the best sunrise alarm clocks so that you emerge from your slumber in the gentlest way possible too. 

Creating a wind-down routine to form a link between the routine and sleep can help as well - so this might mean always having a hot drink before bed or a warm shower. On the other side of the coin, avoiding stimulants like caffeine and nicotine, as well as alcohol, is also advised, as they are prone to activating anxiety even more.

“If nothing helps, maybe getting up and repeating the pre-sleep routine, can help distract and create a new association between sleep and your wind-down routine,” Scheutzow adds. “If the symptoms continue and your sleep continues to be affected you should consider seeking support from a doctor.” To learn more about slumber, read our feature that answers the question, why is sleep important.

Sleep is crucial for our wellbeing and, to stay on top of our game, most of us need around seven to nine hours a night. In today’s busy world, it’s easy to skip on quality shut-eye and do other more fun things. Other times, we may have trouble falling asleep and think we’ll never get it back on track. World Sleep Day 2021 aims to provide people around the globe with all the information they need to enjoy better sleep, for a happier healthier lifestyle. 

When we asked a bunch experts why is sleep important, it became apparent that the one thing we shouldn’t do is stress about perfect sleep, because it doesn’t exist. The good news is there’s plenty you can do to get the sleep you deserve – check out our article for Sleep Awareness Week 2021 to discover lots of great tips. 

For now, let’s get some essential slumber advice from Sleep Behavior and Environment Expert James Wilson, co-founder of Beingwell, a company dedicated to various aspects of physical and mental wellbeing.

How to enjoy better sleep, according to an expert

Being wide awake in the middle of the night when you know you should be sleeping is a feeling that fills most of us with dread, but with the right support and some essential advice, those sleepless nights could be a thing of the past. 

That's why we asked Wilson to answer the top six questions that have been keeping us up at night, starting with what is the one thing he would never do because it leads to poor sleep. “Go to bed when I’m not sleepy." Wilson shares. "Sleep is not a ‘time’, it is a feeling and it can’t be forced. You can help your body wind down, you can actively relax, but you cannot force sleep.”

You're a sought-after sleep coach, so we're curious: what does your bedtime routine entail?
“For me, it’s about getting ready for bed about an hour before I plan to sleep. So I have a bath or shower to help drop my core temperature and then I get into my PJs and dressing gown, so when I feel sleepy I can go straight to bed, rather than getting ready for bed then trying to go to sleep, which wakes your body up.

“At this point all the doors are locked, teeth are brushed and I am secure, both emotionally and physically. I will then watch something trashy or funny to help relax me, my current favorite is Married At First Sight Australia. I then only go to bed when I am sleepy.”

What is your number one tip for better sleep?
“Don’t worry too much about sleeping poorly. When we struggle to sleep it can be horrible, I know – I am genetically a poor sleeper myself – but most poor sleepers obsess over not sleeping and the impact it has on their life. 

“However, poor sleepers always get through tomorrow. In fact, we might be rubbish at sleeping, but what we are world-class at is dealing with being shattered tomorrow, so stop worrying about it. Taking the stress out of sleep in this way, helps our bodies get into the right physiological state for sleep and we start to sleep better.”

Does what we wear (or not) in bed make a difference to how well we sleep?
“We are all different. Some people feel extremely exposed by wearing nothing in bed, while others benefit from being naked under their sheets as it can let the body maintain its temperature better.”

What are your thoughts on sleep trackers? Insightful or waste of money?
“We need to remember that trackers are designed to measure sleep, not improve it, so if you are looking to improve your sleep, a tracker alone will not be much use. Some trackers are inaccurate so the data needs to be taken with a pinch of salt, but even inaccurate trackers can show big changes in sleep.

“My biggest issue with sleep trackers is that – from my experience – they help good sleepers sleep better and poor sleepers sleep worse. For poor sleepers they confirm something we already know, we got poor sleep. It then becomes a negative reminder of how poor we are at sleeping.

“A better way of knowing if you have slept well is to see how alert and active you feel at about 10.30am the next day. If you are alert then you’ve had enough sleep. If you aren’t, then you probably haven’t. This is because between 10-11 we should be at our most alert.”

Finally, we asked Wilson for his top tips for optimizing a bedroom for sleep. Here's what he recommends:

• Fitting blackout blinds or curtains.
• Having the room slightly cooler than the rest of the house.
• Using a pillow that supports you to sleep in a neutral position on your side or your back and NOT your front.
• Sleeping on a mattress that uses springs, as this provides better airflow than foam or latex. Ensuring the mattress is right for you (and your partner if you share a bed).
• Having duvets and bedding that let your body breathe. Materials such as bamboo, wool, alpaca, fleece and man-made wicking fibers are great. If you get really warm try a separate duvet or sheet to your partner, so their heat doesn’t impinge on your sleep environment.

If you need to upgrade your bed, read our guides to the best mattress online, and the best pillows for sleeping.

What is World Sleep Day 2021, and why do we need one?

World Sleep Day is an annual event, launched by the World Sleep Society in 2008. It aims to spread awareness of the importance of a good night’s sleep. World Sleep Day is held on the Friday before the spring equinox, with this year’s event being celebrated on Friday 19 March. 

The slogan for World Sleep Day 2021 is ‘Regular Sleep, Healthy Future’ to help people worldwide recognize the benefits of getting consistent, good-quality sleep, while also sharing advice and providing support for various sleep disorders.

Promoting sleep in this way is crucial, as poor-quality sleep is a major factor that can contribute to poor physical and mental health, as well as slow down recovery from illness and decrease cognitive functioning. The World Sleep Society provides a wealth of information on how you can get the best sleep possible, and provides plenty of resources including a smartphone app.

Looking for ways to upgrade your sleep for less? Check out our roundups of the latest Purple mattress deals, the best Saatva mattress discounts, and the best Casper mattress deals.

Sleep Awareness Week 2021 is nearly over, and we have seen some great articles shared across the internet - and right here on Top Ten Reviews. Sleep Week, as it’s more commonly known, was launched in 1998 by the National Sleep Foundation, a global authority on all things slumber. For over two decades, Sleep Awareness Week has acted as a way for doctors, researchers and sleep experts to help us understand why sleep is important, and what reasonable changes we can make to our everyday lives so that healthy sleep is easier to get and more of a priority.

Since it began, Sleep Awareness Week has acted as a spring-board for some truly fascinating conversations around various aspects of slumber. And each year Sleep Week coincides with the start of Daylight Saving Time, and also sees the publication of the National Sleep Foundation’s annual Sleep In America poll. This year the random-sample survey looked at whether the public think the changing of the clocks affects their sleep, and discovered that over 70% said it doesn’t.

How we are celebrating Sleep Awareness Week

We too recognize the importance of sleep as one of the main pillars for better health, alongside regular exercise, eating healthily, and being kind to your mind with regular mental wellbeing practices. So for Sleep Awareness Week 2021, we will be publishing a series of articles around snoozing, as well as helping you understand how to buy the best mattress online for your dominant sleep position (if you don’t know, we’ll help you), and why the best pillows for sleeping are a cheaper yet worthwhile investment for your sleep health. 

On this page, you will find links to all of the Sleep Week 2021 content we’ll be sharing across our site over the next several days. So if you want to keep on eye on the various interviews and tips-based sleep articles we’ll be sharing, as well as good deals on sleep products, bookmark this page and check in when you can. We’ll keep updating it with new content, so you won’t miss a thing. 

We know time is precious, and during the ongoing pandemic many people have far bigger concerns than how well they’re sleeping (and why it matters), but if you take one thing away from this year’s Sleep Awareness Week, let it be this: when you sleep better regularly, your overall mental and physical health reaps the benefits, and life becomes a little easier to handle.

Sleep Awareness Week 2021: Advice and tips

Learn a little more about sleep, including expert tips and techniques if you're stressed about not being able to sleep:

• We asked doctors to answer this huge question: Why is sleep important?
• 6 tips for choosing a mattress for back pain relief and support
• A sought-after sleep coach reveals his best sleep tips
• Do you scroll on your phone before sleep? New research says it could be an issue
• 5 bedroom design mistakes that could be ruining your sleep
• Money worries keeping you awake at night? These expert tips should help
• Are you waking up to pee at night a lot? A urologist shares how to deal with it
• Can bedtime-friendly tech help your sleep routine? Time to find out
• Our foolproof tips on how to clean pillows for more hygienic sleep
• Experts agree, this is the best color lighting for sleep 
• A psychologist shares her advice for how to stop anxiety ruining your sleep
• Learn how to pick the best bedroom wall colors for snoozing
• How to sleep for longer, and how your body clock changes with age
• Question: how many hours of sleep do you need?
• How to optimize your bedroom for sleep, according to a sleep doctor 
• How to make your own bed socks, after a doctor says they can help you sleep
• 8 surprising sleep facts and myths, including how much we dream each night
• Easy sleep relaxation tips to try tonight, suggested by a clinical psychologist
• View this year's Sleep in America poll results from the National Sleep Foundation

Sleep Awareness Week 2021: Deals and guides

Upgrade various aspects of your bed and bedding for cozier snoozing, and save some money while you're at it:

• Tempur-Pedic is offering a generous 40% off its most popular bed topper
• No budget for a new mattress? Try the best bed toppers instead
• Grab a $40 discount on a top Philips wake-up light
• Rest up with a colossal $1,100 off Plush Beds this Sleep Awareness Week
• Get 25% off GhostBed mattresses before the time-limited sale ends
• Meet the world's best pillows for sleeping in a variety of positions
• Amerisleep is having a Sleep Week sale too, with 30% off mattresses
• The 10 best sound machines for helping you to relax and sleep
• Fancy an Airweave mattress? They're currently up to $600 off
• Save $200 on an Avocado Green luxury latex mattress
• Keep your cool with the best cooling mattress for hot sleepers
• Discover how the best sunrise alarm clocks could help you wake up easier
• Bag a discount on a top sleep brand with these Purple mattress deals and discounts
• Save $150 on a Brentwood Home mattress this Sleep Week
• Check out the best Casper mattress deals for a budget bed-in-a-box
• Or sleep in luxury worth the best Saatva mattress discounts

We all know sleep is essential for our wellbeing, and we’re learning just how essential it is thanks to Sleep Awareness Week 2021, but waking up to pee in the middle of night – also known as nocturia – can make it difficult to get the good-quality sleep you deserve. That in turn can lead to less effective concentration during the day, as well as contribute towards high blood pressure and even weakened immunity.

Getting up to use the bathroom when you should be sleeping is something that affects most adults, with the definition of nocturia being “if you wake up more than one time each night to go to the bathroom”. According to the Urology Care Foundation, nocturia affects one in three US adults over the age of 30.

Why do we wake up to pee in the middle of the night?

There are several reasons. Some are easy to explain, such as drinking too much before bedtime, and forgetting to pee before you go to bed. But if you find yourself frequently getting up to visit the bathroom in the small hours, then you should check in with your doctor as it could be a sign of an underlying health condition such as diabetes or heart disease.

Other reasons why you may experience nocturia include stress and reduced bladder capacity as well as a natural part of ageing, with many more nightly trips to the bathroom occurring for the over-60s. And while that’s true, Harris M. Nagler, MD, President of the Urology Care Foundation says, "Many patients who wake up at night to urinate believe it is a normal part of aging. Urinating at night is called nocturia. 

“Although there are changes that occur with aging, it is important to consult with a Urologist to find the reasons for your nocturia, treat the causes and improve daily life."

What the experts say about how to deal with nocturia

So, what can be done about having to pee in the middle of the night? Urologist Emily Slopnick, MD at the Cleveland Clinic, recommends limiting your intake of fluids two hours before bedtime, as well as keeping your alcohol and caffeine intake to a minimum in the hours before bedtime, as both these can stimulate the bladder.

The Urology Care Foundation has also shared the following as possible solutions that may help you: 

• Limit fluid intake at night. Drink plenty of fluids during the day but limit fluids 2-4 hours before going to bed. Limit caffeine and alcohol.
• Manage your use of diuretics. If you must take a diuretic, take these 6 or more hours before sleep. This will help reduce the number of times you urinate at night.
• Raise your legs or use compression socks. If you have fluid build-up in your legs, it helps to raise them. Using elastic compression stockings may help.
• Enjoy afternoon naps. When you sleep poorly, a nap can be welcome. Naps can also allow liquids to flow into the bloodstream. However, be careful not to nap too much or you will lower your Sleep Drive (your need for sleep) in the evening.

Also be aware that certain medications, such as those for blood pressure or heart disease, can have a diuretic effect meaning you will be more likely to wake up to pee in the night. If this is the case, check with your doctor to see if you can take your medication earlier in the day.

Better sleep tips

Sleep hygiene involves all the habits we can practice before heading to bed and during our bedtime routine to help get a healthy night’s sleep, and to help us drift back off again if we do experience nocturia. Things you can do to make your bedroom a cozier place to relax include limiting your use of smartphones before bedtime, and making sure you always have a regular, relaxing routine before you snooze, including the time you put yourself to bed.

We recently asked experts the question why is sleep important, and the answers were surprising. Basically, the benefits are far-reaching for our physical and mental health, so it's important to prioritize slumber.

If you struggle with a racing mind at night, perhaps download a meditation app with specific sleep exercises to help you wind down and breathe. Dealing with tense and tight muscles? Fire up one of the best handheld massagers to get at those knots. Sleep experts also recommend journaling your worries during the day, and in a room that isn’t your bedroom, so that you aren’t taking your worries or problems to bed with you. 

Of course, your bedroom can often impact your sleep both ways, so invest in some blackout drapes to block external light, and ensure you have the best mattress and pillows for sleeping to properly support your body in the way you like to fall asleep.

You may have seen language (and other) apps making bold claims about how you can use them while you sleep. So naturally our question is, can you learn languages in your sleep, or is this simply untrue? Surprisingly, there’s no clear-cut answer. While there are currently no proven methods for learning languages while you’re asleep, recent research suggests that maybe, actually, it is possible to learn languages in your sleep… up to a point. As it's Sleep Awareness Week 2021, we thought we'd take a closer look at this tantalizing question. 

A study by German scientists published in the journal Current Biology argues that there is evidence to support the theory that we can learn to pair words during our sleep. What does this mean? Essentially, while we’re asleep we can hear one word spoken in one language, then the same word spoken in another language, and make the association between them when we’re awake… As long as we’ve been exposed to that pairing previously. Our brain makes the connection (or at the least strengthens it) during slow wave sleep. This is interesting, as slow wave sleep is the deepest level of normal human sleep, a state already linked with strengthening memory.

According to the study: “When the presentation of the second word of a pair (e.g., “Haus” of “tofer-house”) coincided with an ongoing slow-wave peak, the chances increased that a new semantic association between the pair had been formed and retained.” The chances of recalling a word in a foreign language, then, had increased.

How do you learn languages in your sleep?

The first step, then, is to sign up to a language app. We have lists of the best learn Spanish software and best learn French software - most of which have apps that will play on your phone and tablet (and may even broadcast via a Smart speaker). Downloading one of these is your first step, as you need to get a basic grounding in the language before you begin. While slow wave sleep has been proven to help with matching word pairs, and therefore increasing your vocabulary knowledge with a new language, it won’t help you with the technicalities of that language, like grammar, punctuation, and sentence structure. Again, the report in Current Biology suggests that: “Sleep-formed associations translated into awake ones, where they guided forced choices on an implicit memory test.” This is about learning words and making associations between then - pure vocabulary.

Next up, work out how you’re going to get the information to play while you’re asleep, and assess the optimum time to play it. This site has a handy guide on the various stages of sleep, and how long they last, but a summary is that we sleep in cycles of about 90 minutes each. The first half of this is usually phase one and two sleep (non-REM and REM), which is then followed by slow wave sleep - the one we need for language learning. Cycles are more effective during the first half of the night, so if you’re looking to play language software vocab lessons, we recommend it for the first half of the night, and perhaps for a couple of hours each night. If you can delay the start of the app, do so for about 30 minutes after you settle down to sleep. 

It’s worth adding that this method appears to be largely limited to reinforcing the words, rather than learning them afresh. According to a Dutch report published in 2015 at PubMed, there was only improvement in learning among people who were re-exposed to language vocabularies, rather than words people had no previous knowledge of. In other words, sleep helps you to remember and recall words you’ve already seen, and can’t implant knowledge in your brain. There has been no conclusive research that suggests you can perform brand new learning in your sleep, when it comes to languages.

Can better sleep help you learn more?

This will all depend on how well you generally sleep, and people have slightly different sleep patterns, so there are no guarantees or specifics. The advice above should give you a rough guide on when to play your language app, and how effective you think it’ll be for you. Some people may never be able to learn languages in their sleep, or gain the benefits of slow wave sleep for reinforcing vocabulary, but many will. If you feel you need to improve your sleep, we recommend first checking your mattress to make sure it’s right for your needs, and it’s not older than 7 years (the recommended age of replacement). If you need a new one, we have a guide to the best mattresses online, to help you make a decision. 

Sadly, we are having poorer sleep during the coronavirus pandemic, and this impacts exactly how long we are in that all-important slow wave state. So anything you can do to improve your sleep should take priority over learning, at least to begin with. Not only will better sleep give you more time during slow wave sleep to absorb language vocabulary, but it will improve your health and memory overall, which will make you more able to learn when you’re awake. As the report in Current Biology notes: “It is well known that learning new information acquired while awake depends upon consolidation during sleep”. Better sleep is just a good thing generally, regardless of what you do during waking hours.

Looking for more sleep or relaxation features? We have a guide to the best meditation apps to help you calm your mind during the day. And if you’re looking to save money on new bedding, then the best purple mattress deals could help you out.

Bedtime stories for adults are extremely popular. They’re specially written and narrated in order to promote deep, restful sleep through soothing sounds, slow and steady narration, and stories designed to melt away your worries so that you’re ready for bed. These are perfect for trying out during Sleep Awareness Week 2021, a time when we are celebrating sleep health.

The Calm meditation app is by far the most popular bedtime stories for adults app. It features a huge range of audible stories, from classics to narrated adventures across the world. You know, in order to get a better night’s sleep, experts recommend you meditate during the day too. So as well as using Calm for its Sleep Stories, you could also use it for mediation and mindfulness.

Remember, a good night’s sleep depends on many factors. As well as listening to your bedtime stories for adults, whether that’s through apps or podcasts or another method, consider upgrading your bedroom with the best mattress for your body type, or a lamp that drenches your space in warm, cosy and colored lighting for sleep. But here we look at relaxing, grown-up bedtime stories, and the five to consider listening to tonight. 

How do bedtime stories for adults help us fall asleep?

Bedtime stories for adults can help us fall asleep for a range of reasons. The first, and most obvious, is they remind us of when as children our parents or other caregivers might have read to us before bed to soothe us to sleep. When we spoke to experts and asked them why is sleep important and how can we do it better, they all agreed that a bedtime routine is paramount. 

What’s more, rather than focusing on your worries or plans for the next day when you go to bed, bedtime stories for grown-ups bring you back to the present moment and the present focus: falling asleep. Many bedtime stories further promote mindfulness by focusing on sensory experiences: sights, smells, taste, which can make you feel even more immersed in the relaxing story you’re listening to. 

What makes bedtime stories for adults even more effective for good quality sleep is if you combine them with other positive sleep habits, like taking a bath before bed, setting a sleep alarm to remind yourself to get ready for rest, or investing in one of the best pillows for sleeping.

5 bedtime stories for adults to listen to tonight

There are a number of different apps and audiobooks available to download right now that are filled with bedtime stories for adults. Some you will need to pay for, but they come with a free trial to check whether listening to stories before bed is right for you before you buy them.

1. Calm
Calm’s Sleep Stories are some of the most popular, featuring interesting, soothing stories of adventure, as well as classic stories repurposed specifically for soothing you to sleep. All of the bedtime-friendly stories are narrated by voice artists, as well as celebrities, and feature calming sounds and music too. The Calm app costs $69.99 for a year’s subscription, or $399.99 for a lifetime subscription. There’s a seven-day free trial period before any money is taken. 

• View Calm on the App Store (iOS)
• View Calm on Google Play (Android)

2. Elizabeth Stone’s Bedtime Stories For Adults
Unlike the Calm app, this is an audiobook filled with a range of different bedtime stories for grown-ups. Built on hypnosis and meditation techniques, each one is specially thought through to help you fall asleep within 25 minutes and there are a range of stories to choose from too, depending on what kind of mood you’re in.

• View Elizabeth Stone’s Bedtime Stories at Audible

3. Get Sleepy
Get Sleepy is a podcast, which means you can listen to it for free through a podcast app or Apple Podcasts. Each episode begins with a sleep meditation and is followed by a calming story designed to help you sleep. Recent episodes include wandering through an aquarium and walking through the streets of Rome.

• View the Get Sleepy podcast at Apple Podcasts

4. Nothing Much Happens
This podcast of bedtime stories for adults is narrated by yoga and meditation teacher Kathryn Nicolai. The thinking is that simple stories are the best for soothing us into sleep. Stories are about people watching, walks and rainy days. Each one is told twice and it’s slower the second time around.

• View the Nothing Much Happens podcast at Apple Podcasts

5. Sleep Whispers
If you like stories that are whispered to you instead of read aloud, Sleep Whispers is the bedtime stories for adults podcast for you. Each episode features guided meditations, listener stories and a whispered story to lull you to sleep. Some are popular fiction stories, others are facts or poems.

• View the Sleep Whispers podcast at Apple Podcasts

What are Calm Sleep Stories?

As mentioned above, Calm is one of the world’s most popular wellness apps and it has sections for ambient music, guided meditations and sleep. In the section all about sleep there’s a library of recordings called Sleep Stories. Simply put, these are bedtime stories for adults.

Many of the stories are about journeying somewhere new and going on an adventure. This enables you to really get lost in the story, because many sensory experiences are described: what you see, hear, taste and feel. These journeys include visiting sequoia forests in California, and taking the Trans-Siberian express and hearing the train tracks. Sometimes the adventures are through time, and other times even through space.

These bedtime stories for adults are narrated by a range of voice artists. Sometimes, Calm’s Sleep Stories are narrated by special guest celebrities, including Harry Styles, Cillian Murphy, Eva Green, Idris Elba, Stephen Fry, and Kate Winslet. You can search for Sleep Stories by genre or by narrator. The Matthew McConaughey-narrated story, Wonder, is a particular highlight. 

Why do we need to relax before going to sleep?

Taking steps to ease yourself into sleep and relax before bed is important if you want to give yourself the best chance of getting a deep and restful night’s sleep. Preparing your bedroom, mind and body for sleep is sometimes called practicing good sleep hygiene.

Even though it might be late at night and you might already feel tired, many of us are still often over-stimulated from the day we’ve just had. This means we need time to wind down before we sleep – even before we climb into bed. If we don’t, we can have trouble falling asleep, experience light sleep, or keep waking up throughout the night. 

We can relax before going to sleep by reading a book, taking a bath or listening to bedtime stories. These steps will ensure our minds and our bodies are ready for rest. The important thing is, what works for one person doesn’t necessarily work for everyone else. 

If you’re interested in upgrading your bed, there are plenty of Sleep Week sales to check out, including the latest Purple mattress deals, the best Saatva mattress discounts, and some great Casper mattress deals too.

Technology can often be seen as the enemy of a good night's sleep, but in truth there is a lot of sleep friendly technology out there that can help improve your sleep regime. To celebrate Sleep Awareness Week 2021, we’ve been searching high and low for the best sleep friendly tech to help you get a good night’s rest.

Rather than just throw everything at you, we’ve done our due research and weighed up the pros and cons of these sleep friendly devices and services to help you make an informed decision. There is still much that we still don’t understand about why is sleep important (we’re not even really sure why people and animals sleep at all), so sleep friendly technology is a constantly evolving space.

Cut down your tech usage at night 

OK, so we’re cheating here but it’s a sad truth, even for the most ardent tech junkies like us that tech and sleep just aren’t good roommates. You can use all the low light modes and blue light blocking glasses you like, but at the end of the day you’re going to get a better night's sleep if you ditch your smartphone for a few hours before you go to bed.

We’re all guilty of it, whether it’s watching TV or playing on a video games console right up until the moment we decide to hit the hay, and then you lay awake for ages, unable to get to sleep because your mind is still racing.

Now with all that said, you’re a tech head and you’re still here. So, if you are going to keep using your technology into the evening, there are some steps you can take to help mitigate its negative effects on your sleeping patterns. And in some cases, tech can actually help you get into a more healthy and regular sleeping cycle.

Night mode on screens? The jury is still out

If you are going to use your phone in the evening (and heavens forbid, use it in bed) then there are steps you can take to help mitigate the amount of blinding light you’re firing into your eyeballs, right? Almost all smartphones these days have something called Night Mode, which is a mode that turns down the brightness of your screen, while also reducing the amount of blue light these devices give off. This sounds like a no brainer, but the research is still divided on how much these modes are helping.

The idea behind cutting down blue light is simple. Blue wavelengths of light have been shown to boost your responsiveness, alertness, reaction times, and mood. These are all good things during the day, but research has shown that these wavelengths of light are disruptive at night when your brain is trying to wind down. So, it makes sense that a Night Mode on devices like smartphones and tablets would try to cut down the amount of blue light they emit.

There is actually some debate among scientists as to whether night modes on smartphones do actually help though, as the technology is still rather new, as is the underlying thought process behind it. While some studies have shown that blue light has a negative effect on your sleeping pattern, others, like this recent study in Current Biology have noted that it is actually yellow light, not blue light, that has the largest effect on circadian rhythms during tests on mice.

Since there is some debate here, we’d recommend trialing Night Mode and seeing how your sleeping pattern changes (if at all) as a result. If things get better, you’re golden, but if you don’t see any improvement then maybe switch back to normal mode and just turn down the brightness on your devices at night. If you still have trouble sleeping, then try ditching your device an hour or so before bedtime, which is what most sleep doctors would recommend anyway. 

Blue light blocking glasses

Another way to block out blue light and protect your eyes is with blue light blocking glasses. Everything we just said around Night Mode on your phone also applies to these space age glasses too. 

Blue light glasses can be a great way to reduce the amount of blue light you’re exposing yourself to in your day to day life, especially if you’re working from home in front of a computer screen all day, but we’re not sure they’re going to be the best option if you’re looking to improve your sleeping routine.  

You’re better off tackling the sources of blue light in your bedroom at night, rather than trying to filter it out with a pair of glasses. In fact, the American Academy of Ophthalmology goes one further and says that “There is no scientific evidence that the light coming from computer screens is damaging to the eyes. Because of this, the Academy does not recommend any special eye wear for computer use”. 

Reading in bed? Kindle versus physical books by lamplight

Screens aren’t the only lights keeping you awake at night. Some people jump straight into bed and plunge themselves into darkness, but many of us stay up and read to help send ourselves off to the land of nod.

If you are still reading physical books when you go to bed, then you’re going to be using a bedside table or other light source. There are plenty of options out there when it comes to dimmable lamps which can be manually adjusted to give you just enough light to read by, without lighting up the whole room. This will make it easier for you to transition into sleepy time mode. Yes, sleepy time mode is the official term.

Likewise, if you’re using an ereader like the Amazon Kindle, make sure you have the brightness settings turned down a little. Don’t make it hard to read, or you’ll end up giving yourself eye-strain, but you don’t need the same level of brightness as you do during the day when your screen is competing with external glare. 

As we make clear in our Kindle vs Fire article, we think that dedicated e readers are 100% the way to go if you’re a serious reader as their specialized screens cause less eye-strain then tablet screens, but if you are reading from a tablet then you can still turn the brightness down to help your eyes adjust to darkness before bed.

Track your sleep routine with smart watches 

Up until now, we’ve mainly talked about ways that you can mitigate the negative effects that technology has on your sleeping pattern, but it’s not all about damage control. Technology can actually have a straight up positive effect on your sleep regime thanks to the best fitness trackers and smartwatches.

These wearable devices can help you to track your nightly sleeping pattern, letting you know how much sleep you’re actually getting per night. They do this through a combination of heart rate monitoring and motion detection to tell whether you’re awake or asleep. You can use this information to adjust how long you give yourself before you go to bed - if you think you’re getting eight hours per night but in actuality it’s taking you half an hour to actually nod off, then you know you need to go to bed 30 minutes earlier.

The data that these devices give you should be taken with a pinch of salt though. Most fitness trackers and smart watches are pretty good at telling whether you’re awake or asleep, but as our friends over at Live Science point out, you should be much more wary of any device claiming it can determine which stage of sleep you’re in. In an interview with Live Science, Michael Scullin, a post-doctoral fellow at Emory University School of Medicine's Department of Neurology said that "Consumers should not expect that these devices will be able to distinguish between sleep stages because these devices rely on movements, whereas sleep stages are defined primarily by brain activity." 

Still, even if the information isn’t 100% accurate, it can be useful for helping you to identify patterns in your sleep cycle and adjust accordingly. If you’re seriously concerned about your sleep health though, these devices are not a replacement for medical advice - please visit your doctor if you’re struggling with sleep related health issues.

ASMR Videos 

If you’ve been using YouTube over the past few years, you may have seen the meteoric rise of videos under the label “ASMR”. But what is ASMR, and does it help you fall asleep?

ASMR stands for Autonomous Sensory Meridian Response, which is the very scientific way of describing what amounts to a tingling sensation that runs down your spine. This sensation has been shown to have a calming, relaxing effect. You’ve most likely experienced this type of sensation if you’ve ever had a massage or even had someone brushing your hair, but there are a variety of ways to trigger this response in people.

OK, so what does this have to do with sleep? Should you get someone in to give you a massage every night before bed? Well yes, we’d 100% say do that if you can afford it (or even try a handheld massager). But for most of us, the next best thing is through online videos that are designed to trigger this same feeling in people.

There are thousands upon thousands of ASMR videos out there, each covering their own unique niche. There is no one best ASMR generating sound out there - it’s unique to each individual and what they happen to find relaxing. For some people it’s the sound of gentle waves on the shoreline, for others it’s the sound of rain falling outside your window. Many people also find a soothing, calming voice talking to them helps them achieve this state.

It might sound a bit like magic, but the underlying science here is extremely simple - relaxing things help to relax you, causing a release of chemicals (Endorphins, Oxytocin, Serotonin, and Dopamine) into your brain that make you sleepy. If you want to try it out, head on over to YouTube and search for an ASMR video that you think you might like. 

We particularly enjoy the sound of a roaring fire and rainfall outside, but this is a hugely personal thing. Set the video playing on your device, whether that be a smartphone or laptop, but make sure the screen is off/covered so that the lighting won’t distract you. It’s also smart to make sure your device is set to turn off after a period of time to keep your energy bills down.

Looking for more sleep content? Then take a look at our guides to the best mattress online, or treat yourself to a good pillow for sleeping.  

Looking to improve your bedtime routine for a more restful sleep? We’ve found the best color smart lighting for sleep and how you can create this in your own bedroom. 

Marking Sleep Awareness Week 2021, we’re bringing you all the advice on how to improve your all-important slumber time, and explaining the effects it can have on your overall wellbeing. With everything from how to make your own bed socks to improve your sleep, to debunking sleep myths, we’ve got all the handy hints and tips for making sure you get some great quality shut eye. 

Staying asleep is one thing, however, for many, it’s the struggle of getting to sleep in the first place. And while many think to steer clear of technology before bed, there’s actually plenty of ways you can use it to your benefit. With the best smart lights, you can create an ambiance in your home that’s relaxing, invigorating, or simply comfortable for things like reading and watching a movie. But what’s the best color smart lighting for sleep and how can you achieve it with ease?

What is the best color lighting for sleeping? 

According to sleep.org, red is the best color for when you’re trying to get to sleep. This is due to its warmth and because it doesn’t disrupt the production of melatonin - the hormone in your brain which will make you feel more sleepy and ready for bed. 

It’s commonly known now that blue light can be disruptive to your bedtime routine and that’s because your retinas are more sensitive to cooler colors such as blue and white. Creating an environment of warmth (think reds and oranges) doesn’t necessarily promote sleep, but instead, prevents any disruption to your body’s natural circadian rhythm, which you can think of as an internal clock. 

Creating ambient lighting for sleep is pretty easy if you have a smart bulb such as the Philips Hue Color Ambiance. These bulbs can be controlled from your smartphone and you can choose from a huge variety of colors to set the ambiance for your bedtime routine. 

It’s not just getting to sleep that lighting can help with either. These bulbs can be set to wake you up too, gradually increasing the brightness in your room until you’re awake. If you’re looking for something to specifically take care of waking you up though, we’d recommend taking a look at the best sunrise alarm clocks. 

Aside from lighting itself, even the color of your decor can affect how you feel before going to bed. In our recent feature on how to add color to your home, we discovered that a great way to add vibrance to a bedroom without disrupting your sleep is to apply the main pops of color behind your headboard and to keep calmer, more subtle colors on the walls you can see when you lie in bed. 

Of course, aside from the decor, getting your bedding essentials sorted will be crucial for enjoying good quality sleep each night. For more on this, take a look at our round ups of the best mattress online and the best pillows for sleeping.

Are dark rooms best for sleeping?  

According to sleepfoundation.org, making your room darker “promotes sufficient, restorative sleep.” That’s because there won’t be bright lights that affect your body’s process of creating melatonin. We talk about this more in our feature pondering why is sleep important.

Before you go to bed, ensure your windows are covered sufficiently with blackout blinds or good quality, thick curtains. 

How to make your room darker

If you want to make sure your bedroom is nice and dark ready for a good night’s rest, then consider investing in some good quality blackout blinds, or thick curtains. You can even have both if you want to ensure that no light sneaks into your room. 

If you choose just to have curtains, consider a curtain rail that wraps right around to reach the wall, this is because it prevents light from getting in around the sides of the curtains. 

Sometimes, however, blackout window dressings can be really expensive and if you’re working to a tight budget and need a more affordable fix, consider backing your existing curtains with thick fabric using one of the best sewing machines. 

It goes without saying that lighting is key, as we’ve mentioned above but if you’re someone who gets out of bed during the night, consider investing in some low lighting or motion sense under-bed lighting. This will allow you to safely make your way across the room without waking yourself and others up too much. 

If all else fails, an eye mask is a good investment for blocking out all light in your bedroom. However, don’t count out simple fixes such as rearranging the position of your bed so that you’re not facing any glaring light sources when you’re trying to sleep. 

Today's smart lighting deals

At times life can be fun, brilliant and filled with joy, but other times it can be sad, challenging, or just plain disappointing. That’s life, right? But for those of us with anxiety, every day is worrisome. And anxiety cares little for our sleep too even though we know why sleep is important for our physical and mental wellbeing. So if this rings true with you and you’ve been wondering how to stop anxiety ruining your sleep, you are in the right place for answers.

Even before the pandemic, many of us were dealing with anxiety at night. It’s a desperate thing to experience, but there are ways to stop anxious thoughts from ruining your sleep and hijacking your brain. You could listen to soothing sounds on a meditation app or practice some in-bed breathing exercises, sure, but there are other steps you can take outside of the bedroom.

Johanna Scheutzow, MSc in Organizational Psychiatry and Psychology, King's College London, and a psychologist for mental health app Thrive, has some effective techniques for how to stop anxiety ruining your sleep. In short, how to curb those anxious thoughts when you’re lying awake in the dark. Some of these techniques take place in the day and in other parts of your home or garden. Why? So that they don’t enter the bedroom with you when it’s time to snooze.

Here Scheutzow, who also spoke to us about how to manage anxiety in its different forms, reveals her go-to techniques for stopping anxious thoughts from affecting your sleep...

Schedule worry time

1. Set aside time to worry, but do it early in the day

“Anxiety triggers our flight or fight system, which involves body responses such as adrenaline and cortisol release,” Scheutzow explains. “The body uses these to prepare us for a threat and thus makes us more alert, stopping us from being able to fall asleep. When it works as intended, this system can help us find solutions to threats, but in many cases, it may keep us stuck going around and around in circles.

“To ensure better sleep, it may be helpful to schedule in ‘worry time’, which could be 15 minutes two times per day, preferably well before bedtime,” advises Scheutzow. “During this time you can worry about anything. It’s best to write down your worries and do one of three things: do something about them, delay them, or delete them. 

“Some worries are important, can be solved and are urgent, so schedule time to solve them. Some worries are important but don’t need to be solved right away, so you can delay them. Some are not important, so you can delete them.”

Learn to let go

2. Free yourself of the things you can't control

What about the worries in your ‘delete’ column? “Some worries are unsolvable or outside of your control,” says Scheutzow, “in which case you can reflect on the fact that you simply cannot do anything about them, so why should you spend time worrying about them? 

“If any of these types of worries crop up at bedtime, reflect on the fact that you have decided to delete them. This may not solve all your worries but, with practice, it may help you to not feel overwhelmed by them.” 

On a piece of paper, make three columns, one titled ‘Solve’, one titled ‘Delay’, and one titled ‘Delete’. Write your worries into each of those columns so that you can see at a glance what is solvable, so you can make a plan to tackle them and therefore ease the worry, and which ones you can put away for now.

If you need help sorting your worries into these three groups, work with a trusted friend or family member, or speak with a mental health professional.

Breathe deeply

3. Try deep belly breathing for instant calm

When we’re anxious we tend to take shallow breaths, which is the opposite of what we need. Deep belly breathing helps us gain control over our bodily sensations, which in turn helps manage anxiety’s mind-body connection, and helps us relax enough to drift off. This makes it a win-win for managing anxiety at night.

"Daily breathing exercises can be helpful as they activate our calming-down system, also called the parasympathetic nervous system. This system does the opposite thing of our flight or fight system, also called the sympathetic nervous system.”

According to psychologist Scheutzow you should, "Breathe deeply for five seconds, making sure we’re breathing not just with our chest, but with our belly. Then hold our breath for five seconds, then breathe out slowly for another five seconds, before finally holding our breath again without air in our lungs for five seconds.”

Learning how to optimize your bedroom for sleep might also help you re-associate your bedroom with relaxation and rest, and that includes ensuring you have the best mattress and the best pillow for your preferred sleep style.

Get zen

4. Create a wind-down routine before bed

“There are great sleep techniques which can help you sleep better. For example, it may help to stick to a sleep schedule as much as possible, and to create a wind-down routine to form a link between that routine and sleep,” continues Scheutzow. “For example, tea, a warm shower before bed, and so on. 

“Avoid stimulants like caffeine and nicotine, as well as alcohol in general, as they may activate anxiety even more. Relaxation techniques like calm breathing, muscle relaxation or meditation, and using a sleep diary also help.” We cover relaxation before bed more in our why is sleep important feature.

Your ideal wind-down routine will naturally differ to the next person’s, but could involve putting all gadgets away an hour before bedtime, and using that time each night to do something that relaxes you. Perhaps it’s a soothing bath, self-massage with a handheld massager or reading a book. Make sure the activity is relaxing for your brain and body, and is something you can do every night - you’re trying to create a routine that signals to your mind that it’s time to sleep, not to worry.

“If nothing helps, maybe getting up and repeating the pre-sleep routine, can help distract and create a new association between sleep and your wind-down routine.” There’s nothing worse than lying in bed, trying to wrestle with your worries, so if this happens to you tonight, consider getting up for a little while and reading (keep the lights dim). Then when you’re feeling sleepy again, head back to bed.

Talk about it

5. Know when to get help for anxiety and for sleep

If your sleep continues to be affected by anxiety, it’s time to seek help. “Sleep is the central pillar of health,” says Scheutzow, “and if you are struggling you should not hesitate to make an appointment.”

With the ongoing coronavirus pandemic, teletherapy (therapy via computer or phone) is one way to seek faster professional mental health advice without having to leave home. Getting the help you need is an important part of nourishing your mental wellbeing, and there are free resources available to you. 

The Anxiety and Depression Association of America (ADAA) has a comprehensive guide to teletherapy for mental health treatment and support, including where to find a licensed therapist. It also lists support groups for free peer support from people who are currently living with anxiety, and who will understand what you are going through. Simply knowing you’re not alone in this can help.

When choosing the best bedroom wall colors for sleep, the key is to pick soothing shades that will help you feel calm and rested. After all, your surroundings play an important role in how easy you’ll find it to drift off. Even with the help of the best mattress online, if your decor is too visually jarring you may find sleep increasingly tricky. Especially during the COVID-19 pandemic, with the emergence of working from home and staying indoors, our sleeping spaces have begun to feel more claustrophobic than relaxing. 

It’s important to remedy these anxieties (you could try learning some relaxation tips for sleep) in order to stay as well rested as possible, and one great way of rethinking your slumber space is to give it a make-over with one of the best bedroom wall colors for sleep. According to the National Sleep Foundation, the color of your bedroom walls can have an effect on your restful state due to how your eyes process different shades. Retinal ganglion cells (RGC), a type of neuron located near the inner surface of the retina of your eye, are responsible for sending information to the part of your brain that controls your body’s 24-hour rhythm (circadian rhythm), which affects your performance, sleep and more. 

Colors that are recognized as more soothing can help reduce your heart rate and blood pressure and therefore contribute to a more peaceful snooze. Certain colors are processed as more or less relaxing by these cells, so if you really want to maximize the peacefulness of your bedroom, you’ll want to pay close attention to the tone of your walls.

The best bedroom wall colors for sleep

Regarding the question of which particular shade is best to aid sleep, blue is the standout winner for a few reasons. A study by hotel chain Travelodge found that people sleeping in a blue room slept for seven hours and 52 minutes per night on average, which was the longest recorded sleep in any of the colored rooms tested. They also found that 58% of respondents with a blue bedroom reported they ‘regularly wake up feeling happy’.

The brain associates the color blue with feelings of relaxation and calm, which are ideal sleep conditions for a busy mind. It’s also the main color we generally recognize when we think of things that calm us: oceans, and wide-open natural spaces. If you can use your walls as a canvas to transport yourself mentally to a calmer place, then your sleep will surely benefit. Admittedly, blue as a bedroom wall shade won’t be for everyone style-wise. But keeping your colors cool-toned, with grays and silvers, will still help have an effect on lowering your blood pressure and heart rate.

If the idea of neutral-toned walls gives off less warmth than you can envisage in your bedroom, then worry not. Other relaxing shades can be found in pastel colors like pale yellow, which has enough sunshine to be warming but is not so bright that it over-stimulates your mind just as you want to power down. Rather than focusing on coolness, pastel colors can foster feelings of warmth in your bedroom and create an inviting atmosphere to help you burrow down at night. As we discuss in our why is sleep important feature, the right bedroom environment is vital for good sleep.

Are there any bedroom walls colors to avoid?

If your aim is to relax your brain before you drift off, it might be wise to avoid starkly bright colors in the room you sleep in, like neon pink, yellow, or green. Travelodge’s study found that the color purple held deep associations with creativity and was great for sparking the imagination. So while that shade might be great for an office or studio, in a bedroom it could lead to higher levels of alertness. That makes purple a shade not so conducive to a great night’s sleep and therefore one to steer clear of. 

Extremely dark shades, such as black or brown, may be great for keeping a room as dark as possible when you’re sleeping but aren’t likely to promote a good wake-up routine. Rather than being enveloped in darkness, it’s important to keep yourself in tandem with the natural rhythms of the sun. One way to keep a consistent level of light year-round and promote a restful wake-up is with one of the best sunrise alarm clocks, which mimic the effects of natural sunlight in the mornings. They work to gradually get your body accustomed to the start of the day, which means no more waking up with a jolt. 

So, now that you know which bedroom wall colors aid better sleep, here are three slumber-friendly shades to consider:

How can I keep injecting personality into my bedroom with color?

If you’re a person who likes to use their bedroom walls as a canvas for how they feel, then the idea of pastel-toned decor may be unattractive. Thankfully, there are still lots of great ways to keep your bedroom exciting and fresh with color. One of these could be to maximize the brightness of artwork on the walls, so you can break up whichever relaxing hue you’ve picked with your favorite prints. For more help visualizing how exactly you want your room to come together, check out our guide to the best interior design software. 

Alternatively, you can always add a splash of color to your room in smaller doses. This could be behind your headboard, or on the wall your bed is balanced against. Opting for a bright or patterned feature wall in those places would allow your creative energy to manifest in your bedroom, without the risk of it ruining your precious sleep time, as it’s out of your line of sight. For more inspiration on how to keep your rooms looking happy, check out our feature on how to add color to your home.

If you’re looking to update your sleeping setup, you’ve likely considered how often you should change your mattress. The simple answer is that most studies and sleep experts recommend that you should replace your mattress every seven to ten years. The more complicated answer is… well, it depends on the type you have and what it’s made from. Many of the best mattresses in 2021 offer 20 year warranties, which indicates that they have confidence that you won’t need to replace them for double the recommended time.

Today’s premium mattresses are certainly capable of lasting up to 20 years, and retaining their ability to give you a good night’s sleep. Amerisleep, Airweave, and Saatva all offer 15-25 year warranties on their mattresses. If you keep them well maintained, cleaned, and free of things like bed bugs and bodily fluids, then they have the potential to last for a couple of decades. You will pay more for the premium mattresses upfront, but you’ll often find Saatva mattress deals that can save you money on these premium models, all year round.

If you’re not buying a premium mattress made of durable, anti-allergen materials, the lifespan decreases significantly. Springs lose rigidity, any foam topping will wear down and get damaged by dust mites and bacteria, and your mattress will generally feel lumpy and get noisy. Sure, you could offset the decline by adding any of the best bed toppers, but this will only buy you an extra year or two before you need a replacement.

Buying cheaper mattresses doesn’t mean compromising on quality, even if you’re looking at a slightly lower lifespan. Pick up a good Purple mattress deal or Casper mattress deal, for example, and you can get an excellent mattress for half the price of the premium brands… so half the replacement time really isn’t an issue. 

As a rough indicator, these are the average lifespans for different types of mattresses:

• Innerspring: 5-10 years
• Hybrid mattress: 8-10 years
• Memory foam: 8-15 years
• Waterbed: 5-10 years
• Latex: varies, up to 20 years

It’s safe to assume that if your current mattress is showing obvious signs of wear and tear, and is uncomfortable when you lie on it, then it needs to be replaced. If your mattress is still comfortable and properly supportive of your body, but it’s covered in surface stains, you could help it last a little longer by learning how to clean your mattress properly. 

Does your age factor into how often should you change your mattress?

According to the Better Sleep Council, the average mattress should be replaced every seven years. Apart from how the mattress might degrade over time, this timeframe is also suggested because our bodies change as we get older and our sleep needs change too. So the perfect mattress for us seven years ago may feel a lot different now. The truth is, each of us needs more in-bed support and comfort as we get older, so it makes sense that our mattress requirements also evolve.

Again, there are exceptions to this rule and you may find that your current mattress is still up to the job, or that you have purchased a mattress designed to last far longer than the average lifespan. If not, and you have a feeling that your mattress just isn’t up to par any more, there are 5 signs that you need to replace your mattress. 

Different mattress brands and average lifespan

If you can find them, read the care guidelines for your existing mattress as they may state an average or expected lifespan based on proper care, cleaning and use - that means positioning the mattress on a proper bed base and not leaving it on the floor. As mentioned above, different mattress brands state different average lifespans for their mattresses, so let’s look at some of the more popular brands now…

Purple
These are designed to last for 10-20 years, according to Purple, and comes with a 10-year full replacement cost warranty. 

Saatva
Saatva mattress states that its mattress will last 10-15 years with normal usage, and providing you care for the mattress according to Saatva's guidelines. You can often find these beds on sale among the best Saatva mattress discounts too.

Leesa
Leesa mattresses come with a 10-year full replacement warranty, which should give you an indication of what to expect if you care for the mattress and clean it as advised.

Nectar
Nectar memory foam mattresses are covered by the brand’s Forever Warranty, which means that for the first ten years, Nectar will replace the mattress at no cost to you if the mattress is ‘defective in workmanship or materials.’

Casper
Casper mattresses are also covered by the brand’s 10-year limited warranty, providing you use the mattress on a proper bed base.

How to protect your mattress

• 1. Check the manufacturers label for care advice before cleaning.
• 2. Buy a mattress protector and wash it every two months to reduce bacteria and other allergens.
• 3. Unless the manufacturer states otherwise, most mattresses should be flipped every 3-6 months to help them maintain shape and to wear more evenly.

If you feel as though your mattress needs replacing, you have plenty of choice available to you when buying online. Many of the top mattress in a box companies offer trial periods on their mattresses, ranging from 30 nights to a whopping 365 night trial. 

To kick-start your search for a new mattress, take a look at our round-up of today’s best prices on some of our favorite mattresses for home delivery below. You could also read up on how to choose a mattress for your preferred sleep position. 

For many of us, a bedroom is more than just a space to sleep. This past year alone our bedrooms have become make-shift yoga studios, home offices, the place of endless Zoom hangouts. However, advice from sleep experts emphasizes the importance of creating a 'personal sanctuary' in your bedroom, and as its Sleep Awareness Week, the timing is perfect. This doesn't mean you need to overhaul the space massively, but a good part of sleep hygiene is ensuring your bedroom is clutter free. 

Dr Nerina Ramlakhan is a sleep expert for one of the best mattress companies in Britain, Silentnight, and here she shares some advice on how to transform your bedroom into a sanctuary. Research from Silentnight has revealed that sleep problems have risen by 52% during the pandemic, and that's despite some of us technically having more time on our hands to sleep. This rise is down to 'changed routines and health, money and job worries', and when the stresses of life impact your sleep, these things can snowball and affect your overall wellbeing too. 

Unsurprisingly, sleep has a big impact on your mental health, so it’s something we all need to prioritize as much as we are able. “We’ve all had to get used to being at home much more, working less and maintaining social distancing. So, with more disruption to our routines, it was inevitable it would impact our sleep.” Dr Ramlakhan explains. “It is therefore important that our bedrooms become our safe place where we can relax and let go of the stresses of the day.”

On that note, here are sleep expert Dr Ramlakhan’s top five tips for creating a stress-free space for sleep:

1. Use relaxing essential oils

Tried and tested for generations, essential oils are some of the easiest tools to help you unwind and prepare for a good night's sleep. Candles, diffusers, or even just dropping some oils directly onto your pillow are all excellent ways of introducing the calming aromas of essential oils into your sleeping space.

"Relaxing scents such as lavender and eucalyptus can really help the body to relax after a stressful day," says Dr Ramlakhan. "Slow down your breathing and really take in the smell of the lavender, this will help you to fall into a deep sleep."

2. Create a personal sleep sanctuary 

Experts are beginning to answer the question of why is sleep important with more authority, but still, not all of us prioritize it. Not everyone is able to set aside a specific room for sleeping, but there are steps we can all take to create a designated stress-free space. "It’s become very tempting to work in our bed in our pajamas, however, in order to achieve a good night’s rest it’s important to create a personal sanctuary", says Dr Ramlakhan. 

If you're able, set up a space for work which isn't your bed. Even if that means moving to your dressing or kitchen table, creating some separation between work and relaxation zones can do wonders for your mental wellbeing.

"Keep your bedroom clean, well-ventilated and free of clutter. Ideally, leave electronics out of the bedroom and use an old fashioned clock instead of your phone for time keeping."

3. Avoid bright lights during your bedtime routine

We're all guilty of scrolling through Instagram or giving our emails one last check before bed, but Dr Ramlakhan suggests that this could be disrupting your sleep pattern. It's not only the light from phones and laptops that could be keeping you up, though. Even if you've opted to read a book before bed, the bright light that is often needed for you to do so can also wake you up. "This can create quite a stressful environment that wakes up the brain - not ideal if you’re wanting a good night’s sleep."

Opting for a lamp which has a range of brightness options, or a cluster of candles for calming low-light, can change your atmosphere drastically. Some of the best alarm clocks have sunrise alarm settings which allow you adjust a level of warm, calming light. Alternatively, the best smart light bulbs can be dimmed to your desired level to help you switch off before you sleep. 

4. Don’t strive for perfection

Your bedroom doesn't need to be an interior designer's dream space for it to work for you, so let go of any pressure you're putting on yourself to make it Insta-ready. 

One way of adding some flair to your space without spending too much is with trinkets and sensible color choices. Dr Ramlakhan suggests adding "a few rustic ceramics on bedside tables and window sills - make sure the color themes are soft and relaxing, so think calming blues, clay pinks and soft greens."

DIY is a great trick you can use to add some new life to old or tired bedroom items. "If you have an old photo frame, instead of throwing it away and purchasing a new one, paint it in a calming blue and place it on your bedside table."

5. Use calming colors on walls and bedding

A change of color is a powerful way of mixing up your space. Color expert Karen Haller says "many of us don’t realise the impact the color of our room has on our mood. We don’t see color in isolation, we take in all the colors surrounding us and form an emotional connection - this then influences how we think, feel and behave."

Haller suggests green as an ideal color for bringing tranquility to your bedroom. "Soft green is a restful, restorative color and the hue requires very little adjustment of the eye to take in, reinforcing the messaging that the color rests the body, mind and spirit."

Upgrade your bed for less with the latest Purple mattress deals, the best Saatva mattress discounts, or this month's top Casper mattress deals and discounts.

Getting enough sleep is essential to everyday life, and a big part of this is sleep hygiene. But what is sleep hygiene? Quite simply, human beings cannot function properly if they are deprived of sleep, as we discovered when asking a range of experts just why is sleep important. Sleep hygiene involves what you do throughout the day, and before bed, to ensure you have a better chance of falling asleep and staying asleep. This includes things like setting a consistent bedtime, preparing your room for optimal sleep conditions, and relaxing your body and mind before bed.

Sleep hygiene itself isn’t difficult to understand, but putting it into practice is a little more tricky. You may be aware that drinking coffee or alcohol before bed will worsen your sleep, but actually cutting it out and setting a ‘last orders’ time for evening drinks is tough. Similarly, fitting exercise into a regular day, setting aside time for bathing and relaxing exercises, and properly preparing your bedroom for sleep does take time and effort (on top of everything else you do during a day), but it’s worth it. 

As part of Sleep Awareness Week, we’ll talk you through what sleep hygiene is, how to prepare for it, and how to integrate sleep hygiene practices into your day-to-day schedule. You’re extremely lucky if you have the free time and strength of will to do all the recommended activities, every day, but just implementing a few of these will have you sleeping better and feeling healthier in a matter of days. Combine with one of the best mattresses and a good quality pillow, and you’ll be on track for sweet dreams. 

What is sleep hygiene?

Sleep hygiene is a combination of lots of different behaviors that, when practiced regularly, can have a positive impact on the quality of your sleep, as well as how quickly you fall asleep and how refreshed you feel when you wake up in the morning. 

Although the term is used by many health professionals and sleep specialists, it was first coined in the 1930s by Nathaniel Kleitman, a physiologist and sleep expert. Since then, it’s been written about in many sleep books and articles, and researchers have found that sleep hygiene can be effective in helping many people to sleep better – even those with mild insomnia.

Why is sleep hygiene important?

Everyone should be aiming for consistent, healthy sleep – and sleep hygiene can help. We all know that a bad night’s sleep can make us feel tired, unproductive and moody the next day. If you experience these telltale signs of poor sleep regularly, you need to pay more attention to your sleep hygiene. 

This is crucial because consistently poor sleep can also harm the health of your heart and immune system over time, as well as your mental health. One study found that people who had only 4.5 hours of sleep a night for a week reported feeling more stressed, angry, sad, and mentally exhausted. When they went back to sleeping for longer, their mood dramatically improved.

Sleep hygiene can also help address the day-to-day problems that accompany a lack of sleep. The reason it can be effective is that it encourages you to make small but significant shifts to your habits, your sleeping environment and your mindset, rather than big, disruptive changes.  

How do you practice good sleep hygiene?

Open any book about sleep hygiene and read any article and you’ll see there are all kinds of sleep habits you can implement to upgrade your sleep routine. To begin with, just pick two or three that sound the most achievable to you. 

One of the best sleep hygiene habits is to have a fixed bedtime and wake-up time – yes, even on weekends. Consistent wake and sleep routines are recommended by the CDC too. Going to bed at the same time each night, and getting up at the same time each morning, ‘trains’ your body clock to expect a certain amount of sleep, at a certain time, and ensures you get enough. You can put this into practice right now by setting one alarm to remind you to get ready for bed, then another to wake you up.

The time between your ‘get ready for bed’ alarm going off and your head hitting the pillow is very important. This is when you need to implement a wind-down routine, which might involve these sleep tips: 

• Burn relaxing essential oils
• Take a warm (not hot) bath to unwind
• Dim the lights in your home to create a calming ambience
• Switch off screens, as research shows that blue light can be disruptive to sleep
• Read a book that helps you feel calm

If one of the reasons you struggle with sleep is because you have anxiety or tend to worry a lot, then try journaling before bed to get your thoughts down on paper. We cover this in more detail in our feature on how to stop anxiety ruining your sleep. You could also fire up a meditation app and add a regular meditation session to your day or try a guided night-time meditation for sleep.

Sleep hygiene do’s and don’ts 

Now that you have a better of what is sleep hygiene and why it’s important, here are some other sleep tips, and the things to avoid, to help you drift off easier each night: 

• Do enjoy regular exercise in the day as this can help you to sleep better at night.
• Do get plenty of bright light during the day. Again, this can help improve your sleep and reduce daytime sleepiness.
• Do limit the amount of time you spend on tech during the evening – blue light and worrying news stories can negatively impact your ability to get to sleep.
• Don’t drink caffeine close to bed-time, this has a stimulant effect and can prevent you from falling asleep, or it can wake you up in the middle of the night.
• Don’t introduce too many habits all at once. Pick one or two, to begin with, that you’re likely to stick to. 
• Don’t view sleep as a second thought, and instead make it a part of your healthy lifestyle.

How to optimize your bedroom for better sleep

A relaxing bedroom environment is essential to ensure your good sleep hygiene habits stick. Light plays a big part in the quality of your sleep. Ensure your bedroom is drenched in warm light before bed and as dark as possible while you sleep – blackout blinds are a good way to block out street lights. 

Managing noise is also an essential part of your nighttime routine. You could wear earplugs if you prefer silence, or try one of the best sound machines if soothing white noise helps you drift off.

Comfort is essential, so choose breathable, soft bedding to avoid overheating, wash your bedding regularly, and upgrade your mattress and pillows when they start to feel flat. If you are looking to upgrade your bed for less, feel free to use our roundups of the latest Purple mattress deals and the Casper mattress deals and discounts, as well as the best Saatva mattress discounts for saving on luxury sleep. 

We’re living through a very challenging time right now, with many of us worrying about our health, families, finances and jobs throughout the COVID pandemic. No wonder so many of us are struggling with sleep and wondering if it will ever go ‘back to normal’. If you’ve been scouring the internet for sleep relaxation tips and techniques, you’re in the right place here. We recently spoke to Dr Karen Treisman, a clinical psychologist, author, and trainer with psychotherapy Training Services organization nscience, for her go-to sleep relaxation tips. 

We also asked Dr Treisman why she thinks so many of us are struggling to sleep at this time. “The pandemic and subsequent need for new ways of living has meant that many of us have had to process a lot of new information extremely quickly,” begins Dr Treisman. “We’ve had to start working from home, parent differently, stop favorite activities, perhaps adapt to reduced finances. This can leave people fearing ‘what next’, but also feeling uprooted.” 

Add in uncertainty over ever-changing guidelines, new rules, new restrictions, new everything, and that sense of overload gets worse, “which can lead to moral, dilemma and decision fatigue.” Dr Treisman says. In other words, it’s a recipe for a bad night’s sleep (or several). And it doesn't matter whether you have hunted down the best mattress online or have stocked up on countless sleep sprays and potions, taking anxiety and stress into bed with you will lead to a restless night. 

So the big question becomes, how can you get your sleep back on track? As it turns out, learning how to relax before bed is vital. To get you started, here Dr Treisman shares her top five sleep relaxation tips to try tonight…  

5 sleep relaxation techniques to try tonight

1. Create a calming sleep space
“Think about your bedroom and where you sleep. Are there things you can do to surround yourself and marinate yourself in a more calming space? For example, gentle music, white noise, calm lighting, the right room temperature, comfy or soothing pillows and a duvet, calming artwork on the walls, and so forth.”

What you rest your head on can make a difference to helping you feel cosy and comfy, so if you don't yet own one of the best pillows for sleeping, or your bed pillow is more than two years old, now could be the time to think about upgrading.

2. Try a sleep relaxation exercise
“Each person will be drawn to unique ones, but there are a couple that are worth trying. The first is hand breathing. This is where you trace along the fingers of your hand. As you trace up the finger, breathe in through your nose, then as you go down the finger, breathe out through your mouth. 

“You can also increase this by adding in another sensory system, such as putting on hand cream whilst doing this exercise, listening to relaxing music, or burning a calming scented oil. You can also visualize breathing in soothing thoughts and exhaling stress.” 

3. Tense and relax your muscles
“First, take a few whole body stretches, then shake out your body. For example, your left leg then your left arm, then your right leg and your right arm, then shake out your whole body. Then choose different parts of the body to tense, then relax. Start at your feet and work up, or select certain parts of the body. 

“Try holding your shoulders up then dropping them down, stretching your arms above your head then shaking them out, and clenching then relaxing your fists. Rhythm and repetition, particularly ones which use the left and right sides of our body and brain, can be soothing.”

We'd also recommend trying one of the best handheld massagers for relieving any tension or tightness in your muscles before ned.

4. Express your worries
“If you have worries buzzing around your head, it can help to create some emotional or physical distance from them by capturing them externally. You might like to name the worries, or think about if the worries were a color, shape, animal, or a type of weather. If they were a thing, what would they be? What would they sound like? You can do this in any way that works for you – writing, drawing, sculpting. 

“You can also choose to get rid of them. For example, writing your worries on paper and then ripping them up, locking them away, or scribbling over them. Some people create a worry journal or worry box to put these things in.” 

5. Remember the good times
“It can be helpful to marinate ourselves in positive feelings. For example, you might like to travel back to a time when you felt happy and at peace. Luxuriate in the memory, remembering it in terms of all of the five senses (what you saw, what you could smell), and soak in all of the happy emotions it brings up. 

“You might also like to create a treasure box next to your bed, or keep a moments journal. This could be things like a gratitude jar, or a memory tree. Before bed, write down, draw or say out loud the positive moments that happened that day.”

A change in routine (for now)

It's clear that our bodies are coping with a lot more than usual, and how that in turn can impact sleep. If your daily routine has changed, your bedtime routine may also be off. “It may be that you’re less active, due to working from home, so at bedtime you have pent up energy from doing fewer activities, making it difficult to drop off,” explains Dr Treisman. “Or you may feel hyper vigilant and worried about what's going on in your body, and are unable to relax as a result.” 

Anxious thoughts could be another issue, so learning how to stop anxiety ruining your sleep is worthwhile. “Sleep is our body’s ability to go from aroused to calm, so if you’re unable to relax, it's harder to fall asleep. Night time is also when you're alone with your thoughts, and that can be a difficult place to be for some. It’s therefore not surprising that so many of us are struggling to sleep.” 

While these relaxation techniques aren’t a guarantee of a solid seven to nine hours of slumber, they should help you to relax so that you can start enjoying your sleep again. And if you're having trouble waking up in the morning too, consider using a sunrise alarm clock to rouse you with a cheerful, energizing glow. 

If you are thinking of upgrading your bed, take a look at our roundups of the best Purple mattress deals, the best Capser mattress deals, and the best Saatva mattress discounts to save on better sleep.

Today, Sunday 14 March, marks the start of Sleep Awareness Week and Daylight Savings 2021, when the clocks go forward, summer is finally on its way, and our bodies need to adjust to a new sleep routine. Or do they? Well, not according to the majority of Americans who took part in the National Sleep Foundation’s annual Sleep In America poll. This year’s survey focused on the changing of the clocks and how people believe they are impacted or not by the change. 

In results published today, the National Sleep Foundation’s random-sample survey revealed that 70% of respondents in Daylight Saving Time-observed states said the time changes aren’t a problem for them in either direction, and that they don’t think their sleep, routines, or moods are affected.

“We’re seeing gaps between what the public thinks and both published research and real-world observations on the clock change’s effects on health.” Said Dr. Rick Bogan, Board Chair of the National Sleep Foundation, in a press release announcing the annual Sleep In America poll results. “Evidence has shown that changing the clock twice a year is detrimental to our circadian rhythm and overall health and safety including cardiovascular events, mental health issues and even traffic fatalities.”

Other highlights of the National Sleep Foundation poll include:

• 54% of respondents preferred year-round Daylight Saving Time, with the clocks going forward an hour. 
• 19% preferred year-round Standard Time, when the clocks go back an hour in fall. 
• One in four respondents would stick with two clock changes a year, as we have now.

Switching to permanent Daylight Savings Time

Dr Bogan went on to explain that while the majority of respondents favored a permanent change to Daylight Saving Time, switching to Standard Time permanently would better align our bodies to daily sunrise and sunset, which has a positive effect on our circadian rhythm (sleep/wake cycle). “It’s understandable why Daylight Saving Time is appealing, but it doesn’t fit our body clocks like Standard Time.” Dr Bogan added. “This is an opportunity for us to continue educating the public on the role and importance of the science behind our sleep.”

According to the National Sleep Foundation, most healthy adults need anywhere from seven to nine hours sleep a night. If, unlike the majority of respondents in the 2021 Sleep In America poll, you feel as though the changing of the clocks messes with your sleep, you could try introducing a sunrise alarm clock to help you feel more energized upon waking. In the darker months, a light therapy lamp could help ease Seasonal Affective Disorder symptoms you may have. 

Practicing good sleep hygiene will also help you maintain a more robust sleep/wake routine, as will ensuring you are sleeping on the best mattress for your posture needs and one that’s well-suited to your favorite sleep position.

What is Sleep Awareness Week 2021, and why do we need it?

This year’s Sleep Awareness Week is March 14-20, with a broad theme of ”Celebrate Sleep Health.” Sleep Awareness Week is an annual event created by the National Sleep Foundation to promote good sleep as one of the main foundations for better overall health and wellness, both physical and mental. 

Sleep Awareness Week was first launched in 1998, and has grown into a national public campaign that aims to help people understand why sleep is important, and how to create sustainable, healthy sleep habits for life. 

Each year the National Sleep Foundation launches Sleep Awareness Week to coincide with Daylight Savings, and publishes the results of its annual Sleep In America poll, looking at the nation’s sleep behaviors and beliefs about specific aspects of snoozing. 

To celebrate Sleep Awareness Week 2021, we too will be sharing content over the following days to help you understand why sleep should be prioritized, and how to get a better quality of shut-eye, among other topics. Here’s to making 2021 the year of better sleep for everybody.

Going to bed should mean sweet dreams, but according to a recent TikTok by Dr Karan Raj, falling asleep on an old pillow could in fact be a nightmare. In the video, which has now been viewed over a million times, he says: “You need to change your pillows at least every two years.” The medic goes on to explain that, “The average person sheds about 4kg of skin every year. Most of that ends up on your bed or pillow – a feast for microscopic dust mites.” Add in the fact that just one dust mite produces about 20 droppings a day, and how there could be hundreds of the critters living in your old pillow, and the nastiness quickly ramps up. 

It gets worse too, as a build-up of dust mite feces can lead to allergy symptoms and breathing problems. But Dr Karan doesn’t stop there, and reveals how the moisture from oil and sweat produced by your body – “those nasty yellow spots on your pillow” – can breed mold and other gross bacteria. Even the world’s best mattress and pillows aren’t immune to all this, so a quality bed protector is a must. 

Dr Karan rounds things off with a tip regarding support: “If you can fold your pillow in half and it doesn’t spring back, then that thing is dead… It’s no longer keeping your neck and spine in alignment, causing neck and shoulder pain.” We’d caveat this by saying how some thicker memory foam pillows aren’t designed to be folded in half, but it’s a good general tip.

Why old pillows are a buffet for microscopic dust mites

As Dr Karan explained, dust mites love nothing more than munching on shed skin and pooping in your pillows. As grim as this is, it’s helpful to remember that you can keep the hungry critters at bay by making sure they have no reason to set up home in the first place. How so?

Microscopic dust mites can live for up to 90 days and can be found in all sorts of pillows, no matter what material they’re made from, so the best course of action is to ensure your bedding is regularly aired and cleaned. This is easy to do by keeping your entire bed squeaky clean. Read our guides to how to clean pillows and how to clean a mattress to get some top tips.

Another way to avoid the symptoms associated with dust mites is to invest in some mite-proof covers (see below), which create more of a barrier between you and the mites.

Do dust mite droppings aggravate or cause allergies?

As we explain in our feature on how to identify bed bugs, dust mites are not to be confused with bed bugs, which are bigger and therefore easier to spot in your bed. Dust mites are microscopic, and according to the Asthma And Allergy Foundation Of America (AAFA), these tiny creatures could be the most common triggers of year-round allergies and asthma. Symptoms to look out for include sneezing, runny nose, a cough and itchy or watery eyes. 

While dust mites are impossible to eliminate entirely, the Allergy Asthma Network offers some good advice on how to reduce how many are in your home, as they can also be found in soft furnishings, carpets and even stuffed toys. The tips include reducing humidity (dust mites need moisture to survive), using mite-proof covers for your bed, and vacuuming the house regularly to keep dust levels down. For your child’s bedroom, it’s also a good idea to keep stuffed toys to a minimum and only choose ones that can be washed in hot water.

How to protect your pillows from dust mites

As mentioned, covers can help prevent dust-mites from bothering you as you sleep, and also protect your pillow against sweat, oil, and bacteria. Here are a few top-rated choices to get you started... 

If you think it's time to replace your existing pillow, ensure you choose one that suits your dominant sleep position - so whether you go to sleep on your stomach, back, side, or a bit of all three. A quality one needn't cost a lot of money, but try to pick one that is either machine washable or comes with a washable cover, as these are more hygienic in the long-run. 

Looking to buy a new mattress? There are plenty of offers around, and we have rounded up the latest Purple mattress deals, and the best Casper mattress deals for a budget-friendly bed-in-a-box. For luxury sleep, try the best Saatva mattress discounts. 

Buying a new bed is fun and can have a marked difference on how well you sleep, and one of the biggest purchases (both in terms of money and research time) is picking the best mattress for the position you naturally fall asleep in. Shopping is the fun part, but what should you do with your old mattress? Learning how to dispose of a mattress is important, especially if you don't want to add to landfill or harm the environment. If it's in a good condition, it may also be a candidate for donating to charity. 

Depending on where you live, there are a few different mattress disposal options available to you. For instance, some sleep brands will remove your old one while delivering your new bed. There are also proper mattress removal firms and mattress recycling schemes to explore, so you have options that are kinder to the environment. 

Before we get into all that, let’s take a quick look at how to choose a mattress that will last you years to come, so that you don't have to go through this again anytime soon… 

How to buy a mattress that will last a long time

According to the International Sleep Products Association, the average consumer expects to keep a mattress for 8.9 years. However, in order for this to happen it’s worth choosing a mattress with longer-lasting materials and a more durable design. 

While the initial cost might be a little more, there are still plenty of high-quality affordable options from companies like Tuft & Needle, or you might want to think about choosing a mattress that uses long-lasting materials such as Talalay latex, which is also kinder to the planet too. 

If you are on a budget, there are always plenty of offers and deals up for grabs too, so keep an eye out for big savings. These include the best Purple mattress deals and discounts, the best Casper mattress deals and discounts, and the best Saatva mattress discounts. Also, check that your new mattress has a decent manufacturer’s guarantee. Most top brands come with at least a 10-year limited warranty, so it’s worth looking out for this when deciding what to buy, as warranty is a good indicator of long-lasting quality.

Don't forget, there are many types of mattresses out there, including the best cooling mattress for hot sleepers or people going through the menopause. 

How to dispose of a mattress: The basic guidelines

If you want to remove a mattress from your home, the first thing to consider is whether it is good enough to be reused or whether it could be recycled. America’s Mattress Recycling Council claims that more than 80% of mattresses can be recycled, so consider this first before heading to the dump.

If, however, it really is the end of the road for your mattress, then it is essential that it is disposed of correctly. There are many companies you can hire to take a mattress to the dump for you, but bear in mind that extra fees may be charged for drop-off and breakdown of the mattress. If the mattress has odors, dampness, mold or bed bugs, check the guidelines with the removal company first, as it could be that the mattress will need to be dried out or wrapped before it is taken away.

If you have other household items to get rid of too, you might want to hire a dumpster – although, once more, remember to ask the company if taking a mattress will incur any extra costs. Another way to get rid of your mattress is to break it down and dispose of the components separately. Check with the regulations in your state with regards to the proper disposal of materials such as metal and wood.

How to get rid of an old mattress: Mattress recycling 

If your mattress no longer properly functions as a mattress – maybe it is ripped or sagging in the middle – it can still be recycled. Recycling involves you or someone else taking the mattress apart so that the separate components such as fabric, foam and metal and fabric can be reused for other purposes such as pet beds or vehicle seating. 

Look online to see if there is a mattress recycling centre near you, and how much it will cost for them to take your mattress.  Some companies will also pick up your mattress for you.

Mattress recycling is available nationwide, but some states, such as California, Connecticut and Rhode Island come with legislation that cites mattresses must be recycled responsibly, and this comes with a fee.

Check out the Mattress Recycling Council site for more information and  comprehensive lists on what recycling is available within each state. Earth 911 also has an excellent directory of places that will take mattresses for recycling.

One other way to recycle is to break down the mattress at home and sell on the parts for scrap, or repurpose/upcycle the components to use for craft projects, household mats or upholstery solutions.

Who takes mattress donations in America?

The general rule is if you wouldn’t sleep on the mattress yourself, then it is not fit for donation. Most donation centres and homeless shelters will take mattresses as long as they are fit for purpose, so that means no stains, odours, rips or bugs. Also, if the mattress is sagging in the middle, then it is generally not suitable.

Mattresses also need to be safe, so if you are passing on a mattress because it hasn’t been used for a very long time, check that the safety information on the label is still current. 

There are many charities and non-profit organizations that accept mattress donations; see the following for an option near you:

• The Furniture Bank Network 
• Habitat for Humanity
• Donation Town

While some organizations such as The Salvation Army and Goodwill do take larger items, not all of them will take mattresses. Check with your local branches to see if they can help. It’s also worth offering your mattress for free on Craigslist, Facebook or FreeCycle.org to see if anybody is in need of it.

What is mattress removal, and do you have to pay for it?

The cost of removing a mattress can vary wildly, from free if someone offers to pick it up, to over $150 if you rent a dumpster.  Junk removal services such as LoadUp offer a fully comprehensive service, and you can schedule a pickup online. The average cost with LoadUp is around $80, but this varies from state to state. Shop around for different recommended companies online.

Some municipalities also offer curbside pickup, which can be free or cost up to $15 – check the details before you commit to this option, as not all will take mattresses.

If you buy a mattress from online sleep brands, some of them will remove your old mattress as part of their ‘white-glove delivery’ service. Some offer this service for free, while other brands request that customers pay an additional fee. Either way, this service takes the hassle out of mattress removal, leaving you to enjoy your new mattress immediately.

Are there free mattress disposal or mattress pick-up services? 

If you are after a free pick-up for your mattress, it’s worth checking to see if the company you bought your new mattress from will do this for you. If not, some charities such as Goodwill or The Salvation Army offer a free pickup – get in touch to see if this is something that is available in your area. Donation Town also has an online directory of charities that pick up for free.

One of the most reliable ways to ensure free pick-up is to donate the mattress via Facebook or Craigslist and ask that the taker picks it up. Some curbside collection is also free, but this varies between the different municipalities, so check first. 

Looking for more sleep content? We have a number of better sleep guides, from the best pillows for all sleep positions, to the comfiest bed toppers and the best sunrise alarm clocks for helping you to rise and shine. If you’re having trouble falling asleep, we’d recommend downloading a meditation app with sleep sounds, or firing up one of the best sound machines that produce soothing white noise.

Tired? Well, you may need to check out these Leesa mattress deals  — you could find a brand new mattress for a great price, that will improve your sleep tenfold, leaving you feeling bright and ready for the world in the morning. 

Leesa is a US-based sleep company specializing in all-foam and hybrid beds and they're one of our top picks for the best mattress, because of their affordability and high-quality mattresses. But don't just take our word for it; a quick visit to their website, and you'll see that they get 20,000+ 5-star customer reviews.

We'll keep this page updated all year round, so that when there's a major shopping event in the pipeline, like Black Friday, we'll add those deals right here so that everything is at your fingertips — helping to save you time and money when you shop. 

Leesa mattress deals 

Where to find the best Leesa mattress deals?

• Shop direct at Leesa.com
• Check out Leesa mattresses at Amazon
• Home Depot stocks Leesa too

Head on over to the Leesa website to shop direct with them, or you can find Leesa mattresses with certain retailers like Amazon and Home Depot.

We've provided some handy quick-links (above), so you can jump straight to where you want to shop. We would always recommend taking a look at the brands' website first for the latest discounts and best chance chance of getting the mattress you want. Then, head to Amazon and / or Home Depot to see if they're running any alternative offers on new and (slightly) older stock.

When to shop to get a good Leesa mattress deal?

Mattresses are pretty expensive, so for a big purchase like this one, we suggest waiting until a major shopping event or public holiday comes around, like Presidents' Day or Black Friday.

We've got more suggestions on those deals further down the page, as the time of year that you choose to shop can sometimes affect the price of what you're buying.

That said, your health is definitely the most important thing: if your mattress is broken, with rusty springs visible or it's actually causing you back pain, absolutely do not wait or hesitate to upgrade to a new one. You can't put a price on your health or wellbeing, and sleep is of the utmost importance. 

Presidents' Day Leesa mattress deal

Leesa often run a sale for Presidents' Day, with decent percentage off their excellent range of mattresses, and bundles that could see you save on pillows and bases too.

Are Black Friday Leesa mattress deals any good? 

You know they will be - big ticket items like mattresses that often cost more anyway, will see bigger reductions during Black Friday, so you're guaranteed to save.

It's a perfect time to bundle your bedding needs and shop for mattresses, toppers, pillows — whilst you may end up spending a lot, a large one-off purchase during Black Friday will still save you more than shopping outside of sales season. 

Are there good Labor Day Leesa mattress deals?

Yes. Leesa runs sales for smaller shopping holidays too, like President's Day and Labor Day. While these deals are good, they may not be as reduced as what's on offer for Black Friday, however, as I mentioned earlier, they are still a great opportunity to buy and save on a mattress, especially if you need to get a new one because your old one is busted. It's still definitely worth investigating what they offer for Labor Day.

End of year/after Christmas Leesa mattress deals

Because Black Friday is so well marketed and causes such a shopping frenzy, by the time you get to the after Christmas sales at the end of December and very early January, you're left with whatever stock is left over and unsold — this potentially means that these mattresses will have huge discounts on them, which is great, but to ensure you get one, especially the one you want, then we'd recommend shopping earlier during Black Friday whilst stock isn't so limited. 

Can you get Amazon Prime Day Leesa mattress deals?

As with all Prime Day sales, you have to be a member and have an active Amazon Prime membership in order to benefit from these deals.

So although Leesa is stocked by Amazon, unless you are a member, you won't be able to snap up any special Leesa mattress deals on Prime Day.

Leesa mattress deals: FAQs

What is a good price for a mattress?

Wondering how much does a mattress cost? The prices can vary, so depending on the quality that you're looking for, you can find a mattress between $500-$850 at the lower end of the price scale, but the quality and durability might be questionable, particularly if you want to invest well and avoid re-purchasing another mattress within five years. There's a risk of cheaper mattresses using low-quality materials like polyester that can cause sweating and rashes, especially on sensitive skin or children. 

That's not to say though that ALL inexpensive options are bad, for example: Leesa's original mattress retails for only $849 at full list price, and is sometimes on sale for as low as approx. $600 - and that's still an award-winning mattress that's highly rated on Leesa's website. So it's just a case of doing your research. 

For a better sleep experience and guaranteed durability, you're looking at $2500 plus at the higher end of the quality scale, especially if you want luxury comfort or one of the best cooling mattresses. 

Which Leesa mattress to go for?

Obviously, this is a tricky question, as there's so much choice on offer, but if you head to the Leesa website, you can compare models to help you choose between them. 

The Studio is the affordable model in the range, and is designed to be your first step into the world of Leesa mattresses if you have a smaller budget. There are three foam layers in total, including an all-important breathable top layer of memory foam, plus a middle layer that works hard to reduce pressure on your hips, neck and back during sleep.

If your budget extends a little further, we’d steer you in the direction of the medium-firm Leesa Hybrid, a memory foam and pocket coil spring mattress that occupies that sweet spot between ample features and a reasonable price. The Hybrid suits pretty much all sleep positions too, making it a versatile performer for couples sharing a bed. The hybrid is swaddled in a breathable cover to wick away moisture - no more clammy skin for you.

Don’t forget that the brand offers a 100-night trial and free shipping in the States, and each Leesa comes with a 10-year limited warranty.

Is Leesa right for me?

Unsure if Leesa is right for you? Then take a look at our roundups of the Purple mattress deals and discounts and the best Casper mattress deals to save on a bed-in-a-box. For luxury sleep for less, try the best Saatva mattress discounts and deals.

This guide to shopping the Bear mattress deals will give you all the information you'll need to find a really great mattress, at an equally great price. 

If you feel like hibernating, you’ll be pleased to hear that Bear mattresses currently has plenty of President’s Day deals, mainly a 35% site wide discount, PLUS free sleep accessories with qualifying purchases. So now is an excellent time to shop to score a great mattress deal at a price that won't break the bank. 

President’s Day 2024 this year falls on Monday 19 Feb and is the perfect time to grab one of the best mattress picks on the market right now from this brand, but in order to get the mattress of your dreams, you may need to do a little research first. Bear has different mattress options to suit different budgets, from affordable to luxury, so read on through our tips and shopping advice to help you pin down the right mattress for you.

There's still time before Presidents' Day to find out how to secure the biggest savings on Bear mattresses; this page will tell you when, where and how best to shop in order to save yourself the most time and money. So come back here for other major sales days too, like Black Friday or Labor Day, as we'll have fresh deals and useful info on how to get the best savings possible. 

Bear mattress deals

Where to find the best Bear mattress deals?

As with most things, you can pretty much guarantee that you can find it on Amazon, and it's no different in this case; however, when I looked online, all four mattress options were unavailable to buy, so I'd recommend heading straight to Bear's website, where they're currently holding their awesome 35% off sale sitewide for Presidents' Day.

Plus, Bear's website also has a much wider product range, that includes toppers and sleep accessories like pillows, etc.

Alternatively, you can also find Bear mattresses at Bed Bath and Beyond's website, although once again, this is limited to just five mattress styles and none of the other sleep accessories that you may also want to purchase. You can also find Bear mattresses at Wayfair. 

• View the President’s Day mattress sale at Bear
• Check out the special deals at Bear mattress
• Shop Bear at Bed Bath & Beyond
• Discover Bear mattresses at Wayfair

When to shop to get a good Bear mattress deal?

As with most larger purchases, it's best to wait till major holiday weekends and shopping events to buy a mattress, especially during holidays like Presidents' Day, Memorial Day, or Labor Day, as most retailers will offer bigger discounts and sales during these times as opposed to a 'non-sale' day.

Most retailers hold an annual end-of-year sale after Christmas and New Year that sees reductions on select items in a move to clear remaining stock to make way for the new year's intake. 

Of course, you can wait till prices drop more before you buy, but don't compromise your health or well-being — if your mattress is causing you discomfort, the best time to buy is right now. 

Presidents' Day Bear mattress deals

As mentioned above, Bear runs a great sale for Presidents' Day, because it's not just on mattresses, but on all items sitewide, plus you could get some free sleep accessories with qualifying purchases, but you'll have to hurry to benefit from this as they may stop doing this right after Presidents' Day. 

Are Black Friday Bear mattress deals any good? 

If the Presidents' Day deals they're running are anything to go by, I predict that there will be some amazing discounts later in the year for Black Friday, as this is typically when most sellers offer their most impressive price reductions.

There will probably be some extra nice freebies too, such as free pillows and sleep accessories if you spend over a certain amount. 

Are there good Labor Day Bear mattress deals?

Just like Presidents' Day , Labor Day is another great holiday that's worth waiting for in order to save big on your purchase. Mattresses in particular see very good discounts for Labor Day. 

End of year/after Christmas Bear mattress deals

The end of year deals that come after Christmas and during January sales are great, rivalled only by the Black Friday deals, as this is when most big brands genuinely want you to buy from them, in order to clear out their older stock before the new year begins. So in general, the period from November to January is a pretty good time to buy, as there are plenty of opportunities to grab a Bear mattress at a reduced price. 

Can you get Amazon Prime Day Bear mattress deals?

Bear mattresses are listed on Amazon's website, so as long as they're in stock/available, you should be able to find them during Amazon Prime Day.

But remember! Amazon Prime deals are only available to Amazon Prime members, so make sure you sign up for a membership if you want to benefit from these deals. A savvy tip is to make of note of when Prime Day is, and sign up for the Prime free trial around the same time, so that you can have fun browsing the deals and enjoy free delivery. 

Bear mattress deals: FAQs

Are Bear mattresses any good? 

Bear could be the ideal choice for you if you’re a hot sleeper looking for a cooling mattress to draw away excess body heat during sleep. And thanks to the 100-night trial, you can sleep, lounge and chill upon your new Bear bed to ensure it’s right for your dominant sleep position and your general health needs. The Bear Hybrid and Pro each have a 20-year warranty, while the entry-level Bear has a 10-year warranty. Shipping and returns are free.

So, what do existing customers make of them? Bear mattress reviews are overwhelmingly positive, with the basic model averaging a five star rating from over 9,500 user reviews on the Bear website, and the Pro Hybrid achieving the same from over 2,300 user reviews. The Pro has less reviews, but the same high rating. We’d recommend looking around at other review sites to see what they say too. But overall, it seems that Bear mattresses strike a great balance between price and quality.

How to tell if you've found a good deal?

This sounds silly, but a good deal is one that falls within your budget, especially if it's a product you really want. The cheaper doesn't always mean better, so a good mattress deal will probably only encompass mattresses that had a higher list price to begin with; the cheap mattresses under $200 just aren't worth it, as you can't guarantee the quality of the materials they're made with.

Another tip is to use a browser extension like Honey.com, because this is a site that can tell you if the price of a particular product is the same, or if it fluctuates, across the different retailer websites that it's listed on, allowing you to find the site that it's cheapest at. 

Is there a Bear mattress discount for military personnel?

Yes, but first you will need to create an ID.me account. Once you are verified and registered, you can receive military discount (this is the same for first responders, teachers and healthcare workers too.)

Bear are currently running an exclusive offer for military personnel, of 40% off sitewide, and free sleep accessories with every mattress purchase. Note: This exclusive Military discount cannot be combined with any other promotional codes, or applied to gift card purchases.

What is Bear's White Glove Delivery service?

Bear offers a great white glove delivery service, for installing, removing (or both), for mattresses, or mattresses and the bed base, which is super convenient for the customer. This service means your new bed or mattress is set up for you, the old one removed if you need it and you can relax knowing the job is done for you.

It is important to note that this service does incur a fee of $175.

Can I find Bear discount codes online?

Our advice is to stay away from discount codes as much as possible if you can; make the most of the sales and discounts that are available direct from the retailer on their website. We only say this because searching for discount codes online can sometimes lead you to some sub-par websites, and often codes from these websites don't even work. It's better to wait till proper sales days, or use a browser extension like Honey.com that applies any applicable discount codes or coupons for you.  

What is a good price for a mattress?

There are different benchmark prices for mattresses depending on the quality that you're looking for. You can find a mattress between $500-$850 at the lower end of the scale, but the quality and durability will be questionable, particularly if you want to invest well and avoid re-purchasing a mattress within five years. Typically, the better, more expensive mattresses are made to last longer, because they avoid using low-quality materials like polyester that can cause sweating and rashes, especially on sensitive skin or children. 

For a better sleep experience and guaranteed durability, you're looking at $2500 plus at the higher end, especially if you want luxury comfort features and extras like cooling technology, etc. Bear mattresses range in price from $500+ all the way to approx. $3000, and of course there's a lot of fluctuation in sales prices, etc. So it all just depends on what you're willing to spend. 

Still unsure what you want? Then take a look at our guide to the latest Purple mattress discounts, as well as the best Casper mattress deals, and this month’s biggest Saatva mattress discounts.

Out of nearly 13,000 people surveyed for the Lifestory Research 2021 America's Most Trusted Mattress Brand Study, Tempur-Pedic came out comfortably on top as the go-to brand when shopping for the best mattress online. The study focused on several big sleep brands, including Beautyrest, Leesa, and Tuft & Needle, with Tempur-Pedic emerging as the most trusted mattress maker, making it a triple triumph for the company who has now won this accolade three years in a row.

America’s Most Trusted study is an anonymous survey carried out by Lifestory Research and focuses on customer trust when shopping for certain products. Tempur-Pedic, a brand that also features in our the best pillows online, had a trust rating of five out of five stars in the study, beating Stearns & Foster and Serta, two top-rated brands that gained four and three stars respectively.

Why do people love Tempur-Pedic mattresses so much?

Tempur-Pedic’s mattress technology is difficult to beat, and uses memory foam originally created by NASA for astronauts to stay comfortable during space travel. The team at Tempur-Pedic then developed the foam further to make it just as suitable for a great night’s sleep back on Earth too.

Along with space-age comfort, there are plenty of other features on offer with Tempur-Pedic mattresses, including cooling technology, often found on the best cooling mattresses, plus minimal motion-transfer, excellent lumbar support and pressure relief for side sleepers. Other perks include free delivery, a 90-day trial and a 10-year warranty.

While the brand offers beds that can see you parting with upwards of $3,000, existing customers say that the comfort and quality on offer is unrivalled, and it is likely you will end up owning a Tempur-Pedic mattress for a long time to come. Excellent customer service also makes these mattresses a no-brainer, especially if you sleep hot or require extra pressure-point relief to manage aches and pains during sleep.

Much like other sleep brands, Tempur-Pedic delivers straight to your door, so there will be no sleep lost over when and how you receive your new mattress.

Which Tempur-Pedic mattress should you buy if you’re new to the brand?

Tempur-Pedic offers an excellent range to suit most posture needs and sleep positions. From the super-comfy TEMPUR-Cloud, ideal for pressure relief, to the cooling sensation of the TEMPUR-Breeze, there’ll be something to suit all sleepers. Here are our top three choices in the Tempur-Pedic range if you are thinking about investing in a great night’s sleep… 

Many of our favorite brands featured in the America’s Most Trusted list, including plenty of more affordable options too. These include the likes of Purple, Saatva and Casper, who all deliver exceptional mattresses with different features on top of what Tempur-Pedic has to offer. 

Check out the best Purple mattress deals and discounts, the best Saatva mattress discounts and the best Casper mattress deals and discounts to see if you can snap up a bargain right now.

Getting consistently good sleep is beneficial for our health, and helps us to feel happier, more energized and productive. But how might persistently poor sleep affect our health? A peer-reviewed study, published in the PLOS Biology journal, suggests there is a link between regular (persistent) broken sleep and a risk of atherosclerosis, a disease that, according to the Mayo Clinic, involves a build-up of plaque in the arteries.

The study used a multi-ethnic sample group of over 1,600 middle-aged and older adults. It looked at how consistently poor sleep increases chronic inflammation throughout the bloodstream, and how that in turn is linked to higher amounts of plaque inside the arteries. So to be clear, we’re not talking about the odd sleepless night here.

• The study suggests that persistently disrupted sleep could increase your risk of disease
• To reduce this, researchers suggest sleeping for seven to nine hours each night

The researchers included physicians from the Department of Medicine at Harvard Medical School, and neuroscientists from the Center for Human Sleep Medicine at the University of California. They measured participants’ sleep for one week, tracking it via a combination of wrist-based devices, blood tests and calcium scores to detect plaque build-up. 

The team discovered that regular broken sleep raises chronic inflammation throughout the bloodstream. This in turn is linked to higher amounts of plaque in the arteries. Healthy eating and regular exercise are among the lifestyle changes often recommended as treatment for atherosclerosis, though medication and surgery are sometimes needed. 

Studies such as this one are meant to empower, not scare. So if you’re having difficulty sleeping well most nights, read our feature on how to sleep better, which is packed with tips from a sleep expert. When it comes to how many hours of sleep you need per night, your age has a lot to do with it, but remember that we all have individual body clocks so it's important to find the right balance for you. On average the CDC recommends the following:

• Adults – seven to nine hours a night
• Teens – eight to ten hours per 24 hours
• School age children (aged six to 12) – nine to 12 hours per 24 hours
• Preschool (aged three to five) – ten to 13 hours per 24 hours (including naps)
• Toddlers (aged one to two) – 11 to 14 hours per 24 hours (including naps)

How to boost your chances of sleeping better each night

There is no one specific way to ensure you’re getting high quality sleep each night. Rather, you may find that mixing a few different techniques and methods helps you snooze better. Here's a few proven methods to get you started...

Overhaul your bed
Ensuring you have the best mattress for your sleep needs could make a difference in helping you sleep better more consistently. As we get older we need more support from a mattress to ensure better spinal alignment, so your old mattress may not be up to the job now. It's the same story with what we rest our heads on, so ensure you have the best pillow for your sleep position (ie, stomach sleeper, side sleeper).

If your current mattress isn't supportive enough, take a look at the best Purple mattress deals to save on the original Purple mattress, designed to promote better spinal alignment. We'd also recommend looking at the best Saatva mattress discounts to save money on these chiropractor approved beds.

Breathe deeply
If anxious thoughts are keeping you awake, run through some deep belly breathing exercises before getting into bed or while you’re lying there, staring at the ceiling. Also, try journaling earlier in the evening to get worrisome thoughts out of your head and onto paper. 

We recently spoke to a psychologist about how to manage anxiety with breathing, journaling, CBT and more. To quiet your mind, download one of the best meditation apps, which often come with free seven-day trials.

Massage your body
Pent-up tension in the body is a no-no for good sleep, as tight and tense muscles could cause your discomfort in bed. Experiment with using one of the best handheld massagers to relieve tension and tightness throughout your back, neck and legs. 

Create a sleep regime
If your biggest sleep issue is dropping off, the most important step you can take in remedying this is by creating and sticking to a proper sleep regime. This means going to bed and getting up at the same time every day, even on weekends.

By doing this, you’re training your brain to know when it’s time to sleep and when it’s time to wake up. With practice, your brain will automatically fall into this rhythm and you will be able to fall asleep quicker and stay asleep longer without effort. 

Exercise outdoors in the morning
Exposure to natural sunlight early in the day (before noon) helps our circadian rhythms stay on track, and helps us maintain a healthy sleep-wake cycle, according to the Sleep Foundation. Good cardio and mood-boosting exercises to do in the morning include running, flow yoga and walking.

To keep track of your daily activity, and prompt you to move more, team up with the best fitness trackers for motivation and tracking workouts.

How to turn your bedroom into a sleep haven

The environment within which you sleep is another area to look at. If there’s artificial light streaming in at night, use blackout curtains to ensure your room is dark enough for sleep. Or use a sleep mask, such as the Purple Weighted Sleep Mask, which also uses deep pressure stimulation to relax strained eyes.

In terms of in-bedroom climate, 60-67°F is the ideal room temperature for sleep, according to Sleep.org. That’s because if you’re too hot or too cold, you will wake up. Invest in a smart thermostat and it will automatically take care of this, once it’s learned your specific routine and how hot or cool you like your home.

You may not want to hear this, but experts also recommend banishing as much tech as you can from your bedroom and making it your sleep haven. That means keeping your bed for sleep and sex only so that your brain understands what that space is primarily used for... and how it isn't your make-shift office when working from home.

For more tips on how to create a bedroom geared up for sleep, read our expert-led guide on how to optimize your bedroom for a more restful night. 

Not everyone is clued up on the importance of regular, good quality sleep when it comes to their ability to cope with health challenges, but researchers at Western University’s Schulich School of Medicine & Dentistry want to change that. 

Their new study, recently published in the journal Sleep Medicine, draws a link between how well a person sleeps, and how much sleep they get, and their odds of living with multiple chronic health conditions (think Type 2 diabetes, hypertension, and others).

The study used data from over 30,000 adults, aged 45 and above, who were taking part in the Canadian Longitudinal Study on Aging (CLSA). The team looked specifically at multimorbidity, defined as when a person has more than one chronic health condition. Based on the findings, researchers argue that good sleep habits should be given far greater focus when it comes to health. 

Researchers stated that the study shows, ‘A consistent relationship between instances of multimorbidity and self-reported poor sleep quality and altered sleep duration, which includes both too much and too little sleep.’

In particular, the study found that: 

• Participants aged 65-74 years of age who self-reported poor sleep quality had a 43% increase in the odds of multimorbidity
• Women who self-reported short sleep durations (less than six hours a night) had a 16% increase
• Men who self-reported longer sleep durations (more than eight hours a night) had a 45% increase in odds
• Women who self-reported longer sleep durations had a 44% increase in odds

What consistent poor sleep does to our health

The researchers also pointed to established data showing how a lack of sleep has negative effects on our cardio-metabolic, endocrine, immune and inflammatory systems, and how over the past several decades people have been experiencing a poorer quality of sleep. And it isn’t just because we don’t have the best mattress or pillow for our sleep style.

“This is concerning because if poor quality of sleep can increase the risk of a range of chronic conditions, then we should be concerned about sleep hygiene and put that at the centre of our focus both as clinicians and as public health scientists,” said the study’s lead author, Kathryn Nicholson, PhD, professor at Schulich Medicine & Dentistry.

“High-quality sleep can be very beneficial, but achieving this high-quality sleep can sometimes be a challenge. We hope that this study will continue to emphasize the importance of focusing on sleep as a key health indicator.”

How to sleep better, starting tonight

If you feel as though you aren’t getting the right quality or amount of sleep, there are lifestyle changes you can make to help you sleep a little better each night. Hopefully, over time, these will become a habit, and you can regularly bank better quality slumber. 

To help us out, we recently spoke to James Wilson (aka The Sleep Geek), a Sleep Behavior and Environment Expert, to get his tips on how to sleep better. “The key thing is to be at a cool temperature, and letting your heart rate slow down so you are relaxed,” he says.

Wilson’s general tips for a good night’s sleep include:

• Understand your sleep type: are you a lark, an owl, or somewhere in the middle? Make sure your sleep time is right for your sleep type
• In the hour before bed, focus on dropping your heart rate and dropping your core temperature
• Have a consistent wake up time

For people who are constantly experiencing poor sleep, Wilson argues there are some simple things we can do to get better sleep. “Firstly, remember we all ‘wake up’ three to six times a night. What is happening at the moment is that something is triggering you to fully wake up. It could be stress and anxiety. If so, ensure in the hour before bed you are doing things that help drop your heart rate.” 

That could include firing up one of the best meditation apps with soothing sleep sounds, and learning how to stop anxiety ruining your sleep.

“It could be temperature (look at your mattress - if it’s foam it could be making you too hot, as could a high-tog duvet). It could be caffeine too close to bedtime, too much alcohol before bed, or it could be you are trying too hard to sleep,” suggests Wilson.

“Try not to worry too much about your sleep and remind yourself: although your sleep has been broken you are still functioning the next day. I find the more we take the stress out of sleep, the better our sleep gets.”

Common sleep mistakes to avoid

According to Wilson, there are things we shouldn’t be doing close to bedtime if we want to sleep better. This includes eating a heavy meal in the three hours before bedtime. “This can impact on our sleep, as digesting a heavy meal means our core temperature rises slightly. One of the important parts of the process that our body goes through to get to sleep is a drop in core temperature, and digesting our evening meal makes it harder for our body to do this.”

Other sleep mistakes to avoid, according to Wilson, are as follows:

Going to bed when you are not sleepy
“For many of the people I work with who struggle to sleep, an obsession with numbers is a big part of the problem. ‘I need to be in bed by 10pm because I get up for work at 6am and I NEED eight hours.’ Firstly, we need to consider our bedtime in terms of who we are as sleepers. If you regularly struggle to get to sleep, you may be going to bed too early. 

"Even if your bedtime is generally right, you may have had a stressful day or got in late, and on those nights you should be making sure you are wound down properly and feeling sleepy before you go to bed." 

Not being ready for bed before we start winding down
“This is a big one. The amount of people I meet who tell the same story: They are sat on their sofa, feeling sleepy, and then they think ‘I am going to bed, but they then start doing stuff – they put the pets out, check the doors, fill the dishwasher, go upstairs, take their makeup off, brush their teeth and then get into bed.

“By this point our body has woken up and we are not ready for sleep. The advice here? Get ready for bed before you start the routine. PJ’s, dressing gown, fluffy slippers, and make sure your teeth are brushed so when you feel sleepy, you can go straight to bed.”  

Exercising too close to bedtime
“Exercise is brilliant for sleep. It helps us feel physically tired and relieves the stresses and strains of the day. However, for some people, if we do it too close to bedtime, the cortisol and adrenaline from exercise impacts our ability to fall asleep and particularly to stay asleep. If you exercised late, make sure you are winding down properly. Most people will need about three hours from exercise to sleep for the effects of the exercise to diminish.”

For more help with your sleep, take a look at our guide to the best cooling mattress for hot sleepers, plus our round-up of the best Purple mattress deals for luxury mattresses for less.

With unemployment levels rocketing in the United States as the coronavirus pandemic continues, many people are experiencing heightened levels of stress and anxiety due to job loss or being furloughed. At times it may seem impossible to feel calm, but mindfulness meditation company Headspace wants to help by offering all unemployed Americans a free one year’s subscription to Headspace Plus, its premium mindfulness meditation learning platform.

If you’re an unemployed American, you can use Headspace Plus for the next year for free and learn how to practice mindfulness and meditation, both of which will help you find ways to feel more calm and less stressed or anxious. Headspace Plus also offers exercises created to help you sleep well – or a little better than you have been, anyway. All you need to do is download the Headspace app, compatible with the best smartphones and tablets, and sign up. Or you can access Headspace via your computer.

• Get your one year’s free subscription to Headspace Plus

This good news from Headspace comes at a time when up to 43 million Americans could lose health insurance due to coronavirus-related job loss. Leading health organizations have also warned of a mental health pandemic off the back of the coronavirus fallout, with a greater uptake already seen in teletherapy for conditions such as anxiety and stress. 

That’s why a year’s free subscription to Headspace Plus could help ease the burden for some. The program centers around 40 themed meditations. There are mini mindfulness meditations for those who are new to the practice and want an easy step in, as well as techniques to help you learn how to calm a racing mind.

Mindfulness and meditation can help you:

• Reduce stress
• Control anxiety
• Increase your self-awareness
• Boost your problem solving skills
• Lengthen your attention span
• Feel more grounded and peaceful
• Increase feelings of compassion and gratitude

Sleep has a huge impact on our mental health, and can be negatively impacted by a range of issues, from sleeping in a room that’s too noisy or too hot, through to being kept awake by a racing mind, or not having the best mattress or the best pillow for your sleep style. Via Headspace Plus, you’ll also be able to access a series of guided meditations created to help you sleep better. These are based around calming your mind before sleep, so that you’re in a more relaxed state before you lay your head down.

There will also be a new series of meditations, available via the Headspace app, aimed at how to live through unemployment. These guided mindfulness meditation sessions cover topics such as how to adapt to sudden change, and how to find purpose again.

How the wellness community responded to the coronavirus pandemic

For all the bad news we’ve seen since the coronavirus pandemic first hit, we’ve also seen the wonderful way in which many companies and individuals have stepped up to help their global community. The fitness industry, in particular, has responded to the coronavirus crisis by offering people free at-home fitness classes, with many brands, such as Peloton and Fitbit, one of the best fitness tracker brands in the world, offering extended free trials on their digital fitness platforms. 

In the UK, the NHS made the Thrive app available to everyone to help people deal with anxiety, stress and low mood, while Chris Hemsworth and the team behind his wellness Centr app have created a series of meditations for kids experiencing stress and anxiety as the coronavirus pandemic continues. 

Even big pharmaceutical companies have extended care, with insulin manufacturer Novo Nordisk offering a free 90-day insulin supply to diabetes patients who have lost health insurance due to a coronavirus-related job change or loss.

Today, Withings has released the Sleep Analyzer, a sleep tracker capable of monitoring most aspects of sleep, and detecting sleep apnea, a serious medical condition where a person’s breathing stops and starts involuntarily during sleep. Withings has designed the Sleep Analyzer in collaboration with clinical sleep experts in France, and it now replaces the Withings Sleep as the brand’s default sleep tracker. 

The Sleep Analyzer is a non-contact device that sits on top of your mattress at chest level and tracks how long you slept for, how much time you spent in each sleep cycle (deep, light, REM) – and how that affects your health – and whether there were any sleep disturbances. Many things can affect your sleep, from health conditions to noise pollution in your bedroom. In-bed comfort is another barrier, and if that resonates with you, consider investing in the best mattres online or one of the best pillows for your sleep style.

With the Sleep Analyzer, each morning you get a personalized Sleep Score based on your previous night’s sleep, plus insight into how you can sleep better. Results are recorded in the Withings Health Mate app (iOS, Android), and you can share data with your doctor or sleep specialist for review.

Sleep apnea detection is a brand new feature, and Withings claims its device is the world’s first to offer sleep apnea tracking at home. The American Sleep Apnea Association states that, ‘Left untreated, sleep apnea can have serious and life-shortening consequences: high blood pressure, heart disease, stroke, automobile accidents caused by falling asleep at the wheel, diabetes, depression, and other ailments.’ We discuss sleep apnea more in our feature asking why is sleep important for humans. 

The Withings Sleep Analyzer tracks snoring and thoracic activity, and uses heart activity tracking, to detect episodes of sleep apnea, plus the severity. Withings developed the Sleep Analyzer in collaboration with sleep experts at Hôpital Béclère in Paris, France, and says its sleep apnea detection capability compares highly to the results generated by long-standing medical sleep analysis. 

Withings submitted the Sleep Analyzer for validation through a clinical study run in conjunction with Hôpital Antoine Béclère in France and Hôpital St-Pierre in Belgium. The study compared the Sleep Analyzer to Polysomnography (PSG), a form of medical sleep analysis performed on patients in sleep clinics.  The aim of the study, which involved 118 patients, was to gauge the sleep tracker’s precision when performing diagnostic tests of sleep apnea to find moderate-severe cases.

The study found that the Sleep Analyzer had similar average Apnea-Hypopnea Index (measures the severity of sleep) results to PSG. The Sleep Analyzer’s average AHI was 32.5, compared to PSG’s 32.8.

How well are you really sleeping?

The Sleep Analyzer itself is a 25x7.5-inch mat that slips under your mattress. Withings says it’s a one-time setup affair, including pairing with the app. Once set up, the sleep tracker uses two sensors. The first is a sound sensor, which identifies snoring and cessation of breathing episodes. The second is a pneumatic sensor that measures respiratory rate, body movements across the mattress, and continuous heart rate, tracking your overall sleep duration, sleep disturbances (including noise), and how long you spent in each sleep cycle.

The tracker can also tell if you didn’t enter a specific sleep cycle to help you understand if you have any sleep issues you’re currently unaware of. For example, why you feel so tired each morning even though you think you’re getting enough quality sleep. For those of you who find it difficult to fall asleep within a reasonable timeframe, consider downloading one of the best meditation apps to help you get into a more relaxed state conducive to sleep.

Each morning you’ll be presented with a Sleep Score in-app, breaking down how well you slept. The score is based on sleep duration, sleep depth (and how often you’re getting such deep, replenishing sleep), and any sleep interruptions. Via the app you can view over-arching Sleep Score trends to see if there are any re-occurring patterns of when your sleep takes a nose-dive. 

The Withings Sleep Score has been developed with sleep physicians and uses a specific weighting to reflect the importance of each ‘sleep item’ from a physiological point of view. The most important is sleep duration, which accounts for more than 50% of your Sleep Score, and the second most important parameter is sleep depth.

The Withings Sleep Analyzer will be available in the United States following FDA clearance. It launches in the UK today, costing £119.95 (approx $148). No word yet on US pricing, but we’ll let you know as soon as it’s available for purchasing. 

If fancy the idea of sleep tracking, yet don't want to wait for the Sleep Analyzer to become available in America, many of the best fitness trackers and best smartwatch options also offer sleep tracking – see our top picks below, including a Withings smartwatch. Though it's important to note that the level of tracking will differ compared to the more dedicated sleep tracking offered by the Sleep Analyzer. Those wearables also need to be worn on your wrist, whereas the Withings device sits under your mattress for non-contact tracking.

If you’re tossing and turning, waking up tired and grumpy, then it might well be time to replace your mattress. However, calculating the lifespan of this vital (and often expensive) piece of sleep equipment is far from foolproof. So how do you know when it’s time to start looking at our best mattress online guide for a new one?

The first step might be to consider the age of the mattress in question. The National Sleep Foundation cite a lifespan of around eight years but claim this may be shorter for sleepers over 40 years of age, as their bodies need better support. 

The Better Sleep Council is the consumer-education arm of the International Sleep Products Association, and it’s in agreement with The National Sleep Foundation, recommending that any mattress over seven years old is ready for landfill or recycling. 

"Just because the mattress is in great shape, you change, your body changes, your lifestyle changes – so that “still new” mattress may not be giving you the comfort and support that you or your partner needs," says Mary Helen Rogers, VP Marketing and Communications of the Better Sleep Council, speaking to Top Ten Reviews.

There are some slightly contradictory views coming from leading mattress manufacturers however, with popular US brand the Leesa mattress company stating in a blog post; "there’s no exact science to calculating a mattresses’ lifespan" and that deciding if it’s due for replacement depends on a number of telltale signs. 

We’ve summarized these signs for you in the following guide. And if you are planning to get a new one, here's how to pick the right mattress for you.

1. You're tired despite getting a full night’s sleep

The Center for Disease Control and Prevention recommends that people between 18-60 years get seven or more hours of sleep per night to function effectively. So if you’re getting your share of early nights and still feeling sleepy and tired the next day, or you’re repeatedly waking up during the night, then this could be the result of a worn mattress that’s overdue for replacement.

There are other reasons why we lose sleep, of course, such as financial stress - as was proven in a recent study - but an old mattress is usually a prime suspect here. If you're a hot sleeper, you may need the best cooling mattress for your sleep position instead.

2. You wake up with stiffness, numbness, aches and pains

Unless you’ve recently taken up triathlons or another strenuous physical activity, your body might be telling you that it needs a new mattress. Bob Dimas, CEO of foam and mattress manufacturer Foamite, explains: "Old mattresses lose the ability to provide proper support and once the comfort zone has matted down you will get pressure points by sleeping directly on the springs. This can create significant pain in the neck, shoulders and back."

So if you wake feeling like you’ve been run over by a truck every morning, it’s time to start shopping. The Helix mattress is good for most sleepers, so worth considering.

3. Your mattress has visible signs of wear 

A thorough visual check can often indicate that a replacement mattress is required and this is something that the both manufacturers and experts recommend. Leesa advises that a mattress surface should be smooth and consistent, without any noticeable dips or trenches.

The National Sleep Foundation also advocates checking for worn or sagging spots in the middle or at the edges. The Better Sleep Council cites visible signs of overuse as tearing, ripping, holes and staining. 

4. You realize you get a better night’s sleep elsewhere 

The consensus is that nothing beats your own bed. If this isn’t the case and you’re finding you feel much better after sleeping in a hotel bed, a friend’s guest room or even on your own couch then think seriously about buying a new mattress. 

There are even companies that specialize in recreating that 'hotel bed' feeling, and if you want something similar to this, we recommend looking at our Saatva Classic mattress review. We've actually rounded up the best Saatva mattress discounts available now, so check those out before buying. 

We've also rounded-up all the best Purple mattress deals and the best Casper mattress deals too, giving you plenty of choice when making savings on a new mattress.

5. You and your partner wake each other in the night 

It could be fighting over the covers, but it might very well be that your mattress has seen better days, and the National Sleep Foundation recommends checking that your position on the bed isn’t disturbed when your partner moves around. 

Modern mattresses are created with materials like memory foam that allow partners to turn over and even get out of bed without disturbing each other. 

If you cohabit with a serial night-time fidgeter, consider a memory foam or a hybrid as your next purchase. Sadly, there's nothing to be done if your partner snores.

Investing in sleep 

If you or your mattress are registering positive for any of the signs and symptoms listed above then it’s time to find a new mattress. A good mattress, just like a decent pillow for sleeping, is a solid investment in your all-round health, productivity and wellness and will pay noticeable dividends in all areas of your life. 

Other ways to enhance your sleep include adding a good bed topper over your mattress for better comfort, or curling up beneath one of the best comforters for cozier sleep.

 What to do with your old mattress

While it might be convenient to sling your old, worn out mattress in the nearest dumpster this isn’t particularly kind to your community or the wider environment. There are many ways you can recycle a mattress, from donating it to charity (if it’s still usable) to services that come and pick it up. 

Mattress manufacturer Purple has some good tips for mattress recycling, and The Mattress Recycling Council offers a state-by-state guide to ethical disposal.