Walmart has just dropped an amazing flash mattress deal, and it saves you up to $331 on the most cooling bed I've ever tested. The SweetNight CoolNest Memory Foam Mattress, now down to $339.99 in a queen size at Walmart, delivers cool-to-the-touch comfort for side sleepers at a budget-friendly price.

The CoolNest Memory Foam Mattress may be a low-cost, all-foam bed, but it rivals some of the best mattresses on the market in terms of temperature control and value for money. At SweetNight, the typical sale price of a queen CoolNest is $399.99. so this great Walmart discount saves you an extra $60.

This is one of the best mattress deals I've seen this month, as the SweetNight CoolNest rarely strays from its typical sale price. However, there's no saying how long this deal will last, so I suggest you grab this great saving on a high-quality cooling bed while you can.

Here's why Walmart's flash SweetNight deal is so impressive

One of the main draws of the SweetNight CoolNest is its low price, especially as it's one of the best cooling mattresses on the market.

I've been tracking the SweetNight mattress sales for a while now, so I know that even during big sale events, such as the upcoming Black Friday mattress sales and Cyber Monday mattress sales), a queen-sized CoolNest rarely goes under $399.99. However, sometimes you can get a free pair of pillows thrown in for good measure.

That's why was so impressed with this deal from Walmart, which takes a queen size down to $339.99 ($60 off the typical sale price and $297 off the MSRP).

If you're wondering whether the mattress is worth it or not, I can tell you that I loved testing this bed throughout the summer for my SweetNight CoolNest Memory Foam Mattress review. It provided cool-to-the-touch comfort for side sleeping while supporting me while back sleeping. Stomach sleepers, should look below for a deal that's more suitable for their sleep position...

Not a side sleeper? Here's another budget cooling mattress deal

I've found the ultimate mattress for hibernating. The Leesa Legend Hybrid mattress, now 30% off at Leesa, is plush and luxurious with thick cushioning that you can't wait to curl up in. A queen is $1,889 (was $2,709) in this Black Friday-rivaling sale but the deal is set to end soon.

The best mattresses we've tested keep you comfortable year-round, and the Legend Hybrid should deliver body-hugging pressure relief for side sleepers in every season. But it's right now, as the weather turns colder and darker, that I'm most dreaming about curling up in the Legend's cushioning.

The Black Friday mattress sales are just around the corner but 30% off the Legend Hybrid is likely to be the best deal you get from Leesa. So shop now and while everyone else is stressing over the sales, you can sink back into your mattress and enjoy the post-Thanksgiving glow.

Why you should shop the Leesa Legend Hybrid...

I've been hands-on with the Leesa Legend Hybrid mattress. Or should I say hands-in? This is a plush mattress, allowing your body to sink into the foams so you're held in a pressure relieving hug. Our lead tester described it as 'blissful'.

This full-body embrace rivals some of the best mattresses for side sleepers. The Legend Hybrid cushions the touch points — that's the shoulders and hips — so weight is evenly distributed and you don't wake up to numb arms and sore legs.

Our lead tester did find the Legend Hybrid slept warm, so if you experience night sweats, you might want to upgrade to the Legend Hybrid Chill (it's an extra $170 for a queen at Leesa.) Or try the Bear Elite Hybrid, the best cooling mattress we've tested.

Looking for something cheaper? Try this...

As someone who goes through periods of experiencing them frequently, I know how frustrating it is to keep waking up at 3 a.m. and not know why. It feels as though while everyone else is sound asleep, you’re staring at the clock or the ceiling, wondering how you’re going to get through another day in a fog of exhaustion.

“Waking up during the night is normal,” reassures Dr. Chris Winter, a double boarded sleep specialist. “We cycle through lighter and deeper sleep roughly every 90 minutes, and brief awakenings between cycles are part of healthy sleep. It only becomes a problem when you’re suddenly alert and can’t drift back off.”

If repeatedly waking up at 3 a.m. and not being able to fall back asleep is stopping you from getting the rest you need, these are the common causes.

• Read more: I was tossing and turning all night until I made this 2-second tweak to my bedtime routine — experts explains why it works

Why do I keep waking up at 3 a.m.? 5 common causes

Brief nighttime awakenings are normal. However, they become a problem when they impact the overall quality of your sleep. These are their common underlying causes:

1. Stress and anxiety

Cortisol, the 'stress' hormone, begins rising around 3 a.m. Our bodies produce cortisol to help us feel alert upon waking — this is called our Cortisol Awakening Response (CAR).

However, if your baseline level of cortisol is already high, due to stress or anxiety, this natural climb can be enough to wake you up.

"Cortisol starts its natural morning climb, and stress can push that rise earlier," explains Dr. Winter, a board certified neurologist with over 30 years of clinical experience.

2. Insomnia and underlying sleep issues

Your 3 a.m. wake-ups could be caused by an underlying sleep issue, such as insomnia. This is characterized by difficulty falling and staying asleep, as well as waking up at night.

"Other common culprits include needing to urinate, acid reflux, and sleep apnea," says Dr. Winter. "If you’re snoring loudly, waking up gasping, or feeling unrefreshed no matter how long you sleep, talk to your doctor."

3. Temperature fluctuations

Studies suggest that the best temperature for sleep is between 65 to 70° F (18 to 21 °C). When our sleep environment deviates outside of this window, it can cause us to wake up.

"Temperature is a big one," explains Dr. Winter. "Your core body temperature needs to drop to keep you asleep, so a warm bedroom, heavy bedding, or hormonal changes like menopause can pull you out of sleep early."

4. Alcohol, food and caffeine consumption

You might not have connected the dots between your lifestyle habits and waking up at night, but late heavy meals, alcohol and caffeine consumption can wreak havoc on your ability to stay asleep.

"Alcohol plays a role too; as your body metabolizes it, sleep becomes fragmented," explains Dr. Winter, who is a member of Natrol Scientific Advisory Board.

5. Your bedroom environment

Clutter, an uncomfortable mattress and ambient light from your electrical cables can all cause sleep disturbances that lead to 3 a.m. wake ups. To give yourself a fighting chance of staying asleep all night, ensure your bedroom is cool, calm and comfortable (if you're looking for a new one, check out our guide to the best mattress).

3 things you can do to stop waking up at 3 a.m.

Some causes of 3 a.m. wake ups require medical intervention, such as sleep apnea. However, there is also plenty of lifestyle tweaks we can make to lower our chances of waking up at night.

1. Stick to a consistent sleep schedule

Overwhelming evidence supports the idea that a regular sleep schedule can help you fall asleep faster and stay asleep longer. If you're someone who has a fairly erratic bedtime and going to sleep at the same time initially feels like a struggle, Dr. Winter recommends that you initially focus on the time you wake up.

"Start with a consistent wake time, weekends included," says Dr. Winter. "It anchors your circadian rhythm and makes your sleep deeper and more stable."

2. Make yourself tired

From the moment we wake up, something called our sleep pressure builds. It's also referred to as our homeostatic sleep drive or sleep hunger, and describes how ready we are for sleep. It reaches its pinnacle as we fall asleep, which is when our sleep pressure drops again.

Our sleep pressure is dictated by a neurotransmitter called adenosine. There are certain things we can do in order to produce more adenosine so that our sleep pressure is higher, making falling and staying asleep easier.

This includes daily exercise and mental stimulation. As our sleep pressure builds the longer we stay awake, waking up early and skipping any afternoon naps ensures you're going into bedtime with a healthy amount of sleep pressure.

3. Tackle your stress head on

If, like me, stress is a barrier to a decent night's sleep, it's time to tackle it head on. The cause of your stress or anxiety could be related to hormone fluctuations caused by perimenopause or menopause, which could benefit from seeing a doctor.

However, for day to stress, Dr. Winter recommends spending some time before bed offloading your thoughts onto a piece of paper. "If stress is a factor, spend 15 minutes in the early evening writing down what’s on your mind," says the sleep doctor. "It’s easier to let go of something at 3 a.m. if it’s already on paper."

For me personally, I have found that a combination of short bursts of daily exercise and a regular wind down routine helps stop stress from waking me up at night. I've also tried vagus nerve stimulation, which I do recommend if daily stress is stopping you from sleeping.

How to fall back to sleep fast

In the event that you do wake up at 3 a.m., don't panic. Here's how to fall back to sleep fast.

• Don't watch the clock: "Once you see the time, your brain starts calculating how much sleep you have left, and that worry keeps you awake," says Dr. Winter. "Turn the clock around and keep your phone across the room."
• Trick your mind into switching off: Cognitive shuffling is the practice of visualizing random thoughts to break the cycle of rumination. Pick a word, such as 'sleep' and work through as many objects as you can that begin with each letter.
• Practice the 15 minute rule: If you haven't fallen back to sleep within 15 minutes, Dr. Winter advises getting out of bed. "If frustration sets in, get up, go somewhere dim, and do something calm, like reading a physical book, until you feel sleepy again."
• Kick off a layer: "If you wake up warm, cool down first," says Dr. Winter. "Kick off a layer. A cooler body is a sleepier body."

The clocks have gone back, but for anyone who’s ever found the seasonal shift leaves them feeling sluggish, unfocused or oddly out of sync, the extra hour of sleep may not feel like the win it promises to be.

While gaining an hour in bed sounds like an instant energy boost, changes to routine, meal times and the body’s internal clock can trigger a dip in alertness during the days that follow. Even a small change to your daily routine can throw your body clock out of sync, affecting everything from energy levels to concentration.

The good news? You don't have to simply wait it out. From making the most of morning light to tweaking your workout plan, there are a few easy ways to help your body adjust. Sleep experts Dr Nerina Ramlakhan and Jane Ollis share their expertise to help you stay one step ahead.

5 ways your energy will change this week and how to fix it

While you might fancy that extra hour in bed, a disrupted circadian rhythm means your energy levels take an immediate hit when the clocks go back. Our experts explain what you can do to ease the seasonal transition:

1. You feel tired much earlier

The clocks may have gone back, but your brain is operating in a different time zone, leading to your body clock feeling out of sorts.

“Sunlight impacts our hypothalamus, which is the part of the brain that regulates our 'body clocks', so changes in sunlight hours might leave you feeling sleepier,” explains Dr Nerina Ramlakhan, Sleep Expert at Oak Tree Mobility.

“There's something to be said for the earlier sunsets that come with the clock change. A 2020 study found that long-wavelength orange light, typical of a sunset, helps your sleeping patterns, because it stimulates the cone photoreceptor inputs to specific neurons in the eye, helping to regulate your circadian rhythm.”

So consider this your sign to embrace sunsets as your wind down signal for the day, rather than fighting them too hard.

2. You have more energy in the morning… at first

The first fortnight of the clocks going back feels like a honeymoon. Sunrise jumps up an hour earlier, so many of us will feel, albeit briefly, like morning people filled with energy.

Jane Ollis, medical biochemist and founder of SONA, explains, saying, “Light reaching the back of the eye mops up any lingering melatonin and tells your body clock the day has begun. It works alongside the cortisol awakening response, a natural surge that climbs by around half in the first 30 to 45 minutes after you wake.”

Sunlight in the morning triggers the production of your get-up-and-go hormones, cortisol and serotonin. As the sun rises later, you might notice your can-do attitude starting to flag.

“Without that morning light, melatonin hangs around, the fog takes longer to lift, and your body clock drifts gradually later, making each morning a little harder than the last,” says Jane.

3. The afternoon energy slumps hit harder

Lack of natural daylight will mean that your mood, energy and clarity can take a knock thanks to lower levels of serotonin.

As Dr Ramlakhan says, “Daylight impacts so many aspects of our health that are linked to our circadian rhythms. The bottom line is, if you're not getting enough light, the natural production of hormones that help to regulate your health and sleep gets disrupted. It can impact your cognitive performance, mental wellbeing, and make you feel sluggish and irritable."

Looking for a sign you’re feeling this effect? Look at the extra cup of coffee you grabbed at lunch, in an effort to beat the slump.

4. Your overall mood dips, too

Shorter, darker days means that, for many of us, our mood and energy levels start to drop.

For some, our moods can dip even lower. A recent study in Australia identified a new subtype of depression – termed ‘circadian depression’ – highlighting that the clocks going back can hit some harder than others, leading to worryingly low moods. But why?

“As daylight decreases, changes in our body’s serotonin and melatonin rhythms can affect our mood and energy levels, leaving us feeling lower and sleepier,” says Jane.

“For some people, though, it’s more than the winter blues. These seasonal changes can contribute to seasonal affective disorder, or SAD, a type of depression that usually comes on in winter. If you notice persistent changes in your mood or mental health, it’s important to speak to your GP and seek support.”

How to boost your energy after the clock change

The clocks may be changing, but feeling sluggish doesn’t have to be part of the deal. A few small changes to your daily routine can make a real difference to your mood and energy, helping you feel more like you as we move further into the colder seasons.

Get plenty of morning sunlight

“Light first, coffee second. Get outdoors within an hour of waking, when your body clock is most receptive to being set. Aim for up to half an hour outdoors,” says Jane.

She continues, advising, “Guard a lunchtime walk too, as it's often the only proper daylight you might see, then reverse the rules in the evening: warm lamps on, ceiling lights off.“

The natural light will help regulate your circadian rhythm, helping to suppress melatonin whilst upping your serotonin. So, wrap up warm, enjoy those crisp autumn walks and soak up some winter sunshine. Your body clock – and your sleep – will thank you for it.

Stick to a consistent sleep schedule

Jane says, “Your body clock doesn't wait to be told, it plans ahead. In the hours before you usually wake, it's already raising your core temperature, lifting cortisol and getting your gut ready for breakfast, like a very organised PA.

“Keep your timings steady, so you wake feeling rejuvenated and your body functioning like you expect. Shift timings around with a late Friday or a Sunday lie-in, and your organs will end up in feeling like they’re in different time zones, leading to a difficult night’s sleep.”

So craft a snooze schedule that works for you, and stick to it. For easier mornings, consider investing in one of the best sunrise alarm clocks to help trigger the key wakeful hormones.

Exercise outside within daylight hours

Whether it’s a brisk walk at lunchtime, run or cycle, exercising produces mood-boosting endorphins, as well as increasing our deep sleep, helping us feeling more energised the following morning.

As Dr Ramlakhan explains, “Feeling tired isn't always about not getting enough sleep. Sometimes we think we need rest, when really, we need to move to give ourselves a boost.

“Regular moderate activity like walking or swimming can help improve both the quality and duration of sleep,” she advises. “But avoid exercise too close to bedtime, as it may end up having a stimulating effect, making it difficult to fall asleep."

Take your workout outside and earn double the benefit with natural daylight, helping to increase serotonin for improved mood and energy whilst tiring you out enough for a good night's kip.

If you're a side sleeper prone to overheating, and who needs to soften up a hard bed, a soft and cooling mattress topper is the ideal solution. Our favorite is the Tempur-Adapt+ Cooling Topper, up to $160 off at Tempur-Pedic when you use the code TOPPERS at checkout.

The Tempur-Adapt + Cooling is the best mattress topper we've ever tested, which isn't surprising considering it's made by the brand behind some of the best mattresses for all sleepers. This secret discount code drops the price of a queen size Tempur-Adapt+ Cooling Topper to $319 (was $439), making it a cost-effective way to experience the signature cooling comfort of a Temur-Pedic bed for less.

While this month's mattress sales aren't bringing the big savings that we'll likely see in next month's holiday sales, this new Tempur-Pedic deal is excellent value.

Cool and comfy for side sleepers

The Tempur+ Adapt + Cooling Mattress Topper's cooling cover was added to fix the heat-trapping issues of the original Tempur-Adapt Mattress Topper.

In our Tempur-Pedic Tempur-Adapt + Cooling Mattress Topper review, our lead tester praised the temperature-regulating cover for successfully preventing heat build-up, keeping her sweat-free throughout the night.

In addition to its cooling properties, the Tempur-Adapt + Cooling also offers great pressure relief to side sleepers.

It provides a body-hugging feel that softens harder beds, saving you from buying one of the best mattress for side sleepers.

As for the design, the Tempur-Adapt + Cooling features a removable, machine-washable cover and anchor straps to prevent shifting on the mattress.

As for who the topper isn't for, we wouldn't reccomend the Tempur-Adapt + Cooling to stomach sleepers as its soft profile lacks the necessary firmness to keep stomach sleepers' spines properly aligned.

Smaller budget? Try this...

We're barreling towards November and the long, excruciatingly hot summer we endured is now a distant memory. But while record-breaking heatwaves are no longer turning your bedroom into a sauna, your mattress is still feeling the impact of those sweaty nights.

In collaboration with retailer M&S, Dr. Gareth Nye, Biomedical Sciences lecturer at the University of Salford, has shared why this weekend is your final chance to give your pillows, duvets, and blankets a thorough clean.

"The changing of the seasons is the perfect trigger for this chore. I highly recommend washing your duvet at the end of the summer," he urges. Here's how to give your bedding a fall reset plus the health risks that can occur when you leave summer sweat festering in your winter sleep space.

Why your bedding needs to be washed this weekend

We all know that our bed sheets and pillowcases need to be washed often to maintain good sleep hygiene, but our duvets, pillow inserts, and blankets are often overlooked on laundry day.

It's true that these bulkier bedding items don't need to be washed as frequently as sheet sets, but Dr. Nye still recommends washing them at least twice a year.

“A good rule of thumb is to wash pillow inserts every 3 to 6 months and duvet inserts every 6 to 12 months," he advises.

But why is the end of summer such as a good time to wash them?

"Washing your bedding in the autumn months strips out the accumulated summer sweat and dead skin before it sits in storage or on your bed for the winter," shares the health expert.

Dr. Nye describes your bed as a "micro-ecosystem", and if pillows and duvets aren't washed after summer sweat, oils, dead skin cells, and bacteria have built up, it can pose risks to sleep and overall health.

"If duvet and pillow inserts are not washed, there are many things that can grow,” he warns.

The microscopic life forms using sweat-filled bedding as a "warm, nutrient-rich environment" include dust mites, fungi and mold. In fact, research shows that a typical pillow can harbor up to 16 different species of fungi.

And it's not just gross to think about — it directly impacts your health. "The inhalation of dust mite droppings and fungal spores triggers allergic rhinitis and asthma, leading to interrupted sleep, morning congestion, and chronic coughing," warns Dr. Nye.

Plus, drying duvets and pillows is notoriously time consuming. Get them washed now before the coldest, dampest weather sets in.

How to wash pillows, duvets, and blankets

If you're wondering how you can prevent germs from building up on your bedding, there are plenty of simple ways to keep things clean.

"Some advice which may prevent build-up is flipping duvets and pillows regularly and holding off making the bed first thing in the morning to prevent moisture retention,” suggests Dr. Nye.

However, before preventing further build-up, the first thing to do is get rid of the allergens that have already accumulated on your pillows, duvets, and blankets. Here's how...

1. How to wash a pillow

When washing a pillow, the first things you should do is check its care label. Following its care label will ensure you aren't trying any cleaning methods that will damage the inner materials.

For example, while synthetic and feather pillows can be put in the washing machine, pillows made of foam should be hand washed. To find out how to properly care for your pillow, visit our how to wash a pillow guide. Alternatively, you can read our more specific guides on how to wash a memory foam pillow or how to wash a down pillow.

To remove yellow pillow stains, you can also try the hydrogen peroxide pillow cleaning method. I use a simple 3% hydrogen peroxide mix, spray it on the pillow stain, leave it set for 30 minutes, scrub with an old toothbrush, and then wash following the pillow's care instructions.

2. How to wash a duvet

Let's face it: washing a duvet (or any kind of big comforter) is hard. Duvets are bulky things which is why it's a relief that we don't have to wash them as often as our other bedding. But they still need a deep clean every fall.

A good rule of thumb is to put it in the washing machine separately from other bedding and on a cold wash cycle. Remember to check the care label to see if it can be put in the washing machine first, however. You can find out more with our guide on how to wash comforters and duvets.

3. How to wash a blanket

Blankets are much thinner than duvets and pillows, so tend to be easier to clean. Simply check the care label for the most effective way to clean your blanket.

That being said, weighted blankets are a whole different ball game. They're much bulkier than lightweight blankets used in the summer, so if you want to give your weighted blanket a refresh after being stored away for a year, read our guide on how to wash a weighted blanket to keep it in top condition.

The one step you shouldn't miss...

No matter which method you choose to wash your bedding, there's one step you can't skip: making sure your bedding is thoroughly dry before using it (or putting it away for winter). This is essential as fungi and mold "thrives in damp, dark environments", according to Dr. Nye.

If your bedding item is dryer-friendly, use a hot spin and ensure it's fully dry. If not, repeat this step.

If you can't place it in the dryer, use a dehumidifier or place it on a clothesline during warmer and dryer autumnal days. That's why this weekend is the perfect time; before the clock change when we still have some daylight in the afternoon.

How often do you need to wash your sheets in winter?

You need to wash your bed sheets at least once a week, and that's no different in the wintertime. You're still sweating and shedding skin, even when it's cold.

Plus, winter is prime cold and flu season, so you may actually have to wash your bedding more often. In fact, you need to wash bedding every one to two days when you're sick.

For most US states, the clocks go back on Sunday, November 1st, marking the end of daylight savings. At 2 a.m. the clocks will go back to 1 a.m., which means an extra hour in bed.

But while an extra hour of sleep might sound like an alluring prospect, not everyone welcomes another clock change. Some sleep experts note the sudden shift negatively disrupts our circadian function, while others say shifting with the sun can instead keep your body clock aligned to natural rhythm.

With a 2025 poll found that over half of Americans support abolishing the practice, we explore the pros and cons of both.

Should daylight savings be abolished? The pros and cons...

The pros of abolishing daylight saving...

“There are arguments on both sides," notes Dr. Zoe Williams, NHS GP and Dreams’ Resident Sleep Expert. "But from a sleep and health point of view, our bodies generally like consistency. We all have an internal body clock, or circadian rhythm, which helps regulate not only when we sleep and wake, but things like hormone release, alertness and appetite."

Dr. Williams explains that when our routines are forced to suddenly shift twice a year, there's inevitably a period where that rhythm has to adjust.

“An hour might not sound like a big change, but our bodies don’t work according to the clock on the wall," explains Dr. Williams. "We get used to waking up, eating, winding down and going to sleep at certain times."

Dr. Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds adds that for those with chronic conditions, such as dementia, the change in the clock can be "unsettling."

“It can increase confusion and agitation in the late afternoon or evening, a phenomenon known as sundowning," he says. "This happens because reduced sunlight and disrupted circadian rhythms make it harder to tell whether it is morning or evening.”

The cons of abolishing daylight saving...

However, Dr. Mercer notes that in many places, the time change keeps our routine aligned with the natural daylight, which is "biologically and socially useful for our health."

“Our circadian rhythms are tied to the rising of the sun rather than the geographical time, and morning light is essential to wake us up," he explains. "Similarly, evening darkness helps us unwind and fall asleep."

Will the clocks stop changing?

While other parts of the world are set on adhering to daylight savings for the next few years at least, here in the US it's a little complicated.

The Sunshine Protection Act, which aims to make daylight saving time permanent, passed the house in 2026. But it's yet to make it through the Senate, which is why you'll be stuck fiddling with the oven clock once again this fall.

And if the clock changes do come to an end, we'll run into the question of which time zone to stay in. Lighter evenings or lighter mornings — where do you stand in the debate?

What US states don't observe the clock change?

Not everywhere in the US changes time during the year. Hawaii remains in one time zone year-round, as does US territories American Samoa, Guam, Northern Mariana Islands, Puerto Rico and the Virgin Islands.

Most of Arizona also remains in Mountain Standard Time year-round. Apart from Navajo County, which observes the clock change to keep it aligned with reservations in Utah and New Mexico.

I bought my husband the Dreamegg Sunrise Alarm clock for Christmas last year, and it helped us both wake up that little bit easier all winter long. I paid full price, but there's currently 25% off the Dreamegg Sunrise Alarm 1 at Amazon, taking the price down to $59.98 from $79.99.

Dreamegg is the budget friendly brand behind some of the best sunrise alarm clocks you can buy, and 25% off is a decent saving outside of a Prime Day event.

If you're looking to get a jump start on your Christmas shopping, or just looking for a cost effective way to make mornings a bit easier this winter, I highly recommend snapping the Dreamegg up. Here's why.

Waking up to a sunrise alarm clock helps you feel more alert — here's why

Even through our closed eyelids, daylight is a powerful cue that helps promote the production of key wakeful hormones, like serotonin and cortisol. It also triggers the fall in the hormones that make us feel sleepy, like melatonin. Together, the rise and fall of these hormones help us feel refreshed upon waking.

While daylight naturally helps wake us up during the lighter summer months, it's a different story in winter. Darker mornings means we miss that crucial cue that it's time to wake up, which can leave us feeling sluggish and drowsy when our alarm goes off.
Enter the sunrise alarm clock. With their sunrise simulation, sunrise alarm clocks can help draw us out of deep sleep, helping us feel more energetic when we wake up.

Keen to try a sunrise alarm clock but not willing to spend a fortune, I bought my husband the Dreamegg Sunrise 1 last Christmas — and it instantly helped us wake up feeling a bit more energetic.

The dawn simulation lasts between 15, 30 and 60 minutes long, depending on your own preference. Ours is set to 60 minutes long, and that occasionally helps wake me up shortly before my alarm.

It comes with 29 different sounds, including white noise, so you can use it as part of your nighttime routine as well as waking you up. To be honest, I skip the white noise before bed but I do appreciate the soft glow as opposed to a bright light in the run up to bedtime. There's 9 light colors to choose from, including sleep-inducing orange and amber.

The accompanying sounds are pretty basic, but they do the job. For a large sound library and crisp audio, I would recommend the Hatch deal below (just be prepared to pay triple the price). But if you're looking for a sunrise alarm clock that works well and won't break the bank, I recommend the Dreamegg.

Looking for something with better audio? Try this instead...

I've been testing beds for three years and in that time nothing has impressed me like the Saatva Classic mattress, now up to $475 off at Saatva. A queen is $1,895 in the sale (was $2,229) and while that's a premium price, the Classic delivers comfort and support to justify the investment.

This innerspring hybrid has outperformed luxury memory foams, specialist cooling beds, and even next-gen smart mattresses to earn the title of the best mattress you can buy online. It performed near-perfectly in our sleep lab and has continued to impress through over a year of at-home testing.

For me, the Classic wins the top spot for its 'weightless' support but I'll go into its highlights below. This mega Saatva mattress sale won't last long so shop now to enjoy a 5-star luxury hotel bed for less.

3 reasons the Saatva Classic is our No. 1 mattress

1. A feel for every body type

Mattress firmness is highly subjective and what feels dreamily cushioned to me might be uncomfortably hard to you. The Saatva Classic negotiates that problem with three firmness levels to chose from: Plush Soft, Luxury Firm, and Firm.

It's the Luxury Firm I tested and I think it's a good all-rounder. It's one of the best mattresses for side sleepers thanks to its deep pressure relief but the targeted lumbar support should feel good to most back sleepers and even some stomach sleepers.

But if you're a lightweight side sleeper, try the Plush Soft, while dedicated stomach sleepers might prefer the Firm.

2. Edge-to-edge support

Good support in a mattress keeps your body lifted and aligned to ease pain overnight. The Saatva Classic is among the best in this regard, which is why it's one of our favorite mattresses for back pain.

The Classic creates this support through a dual-coil layer, which can respond quickly to every movement so you never sink or sag. It also features patented Lumbar Zone technology, ensuring your lower back is getting an extra boost.

Oh, and the edges themselves are super strong as well. So feel free to stretch out.

3. 5-star hotel luxury feel

With it's coil-heavy design, padded top and impeccable finish, the Classic rates highly among the best hotel-style mattresses. It's the kind of luxury feel you expect from a top-rated resort in an exclusive destination. But you can enjoy it in your own home.

Anything we don't like?

While the Classic is close to perfection, it falls behind when it comes to support for bigger bodies. The combined weight limit of up to 600lbs is on the low side — the WinkBed Plus is a better luxury choice for heavier people.

The returns fee is also an issue. While the $99 processing fee is a fraction of the overall price, many brands offer returns for free.

And while the Classic is excellent at absorbing motion, even the best hybrid mattresses have a little bit of bounce. If you're a very restless sleeper and your partner regularly wakes you up climbing into bed, try one of the best memory foam mattresses instead.

Looking for something cheaper? Try this...

This Sunday, 25th October 2026, the clocks go back, marking the end of daylight savings. At 2 a.m. the clocks will shift back one hour to 1 a.m., giving us an extra hour in bed.

However, studies suggest that 34% of us dread the clock change, while 45% find it hard to adjust to the sudden shift from British Summer Time to Greenwich Mean Time.

Sleep disruptions, daytime energy slumps and fatigue are common ways in which your sleep can be affected by the clocks going back — but it doesn't have to be this way. To find out what we can do to sail through the time change, we spoke to Dr. Zoe Williams, NHS GP and Dreams’ Resident Sleep Expert.

• Forget deep sleep — REM sleep is key to longevity and the sleep tracking metric to pay attention to, experts say

How to prepare for the clock change

The days following the clock change are historically a time of increased fatigue, which can even lead to an uptick in car accidents. However, a few steps can help you prepare and adjust for this new time.

1. Move your bedtime (slightly) earlier

“You don’t need to completely change your routine in preparation," says Dr. Williams. "But if you know that changes to your sleep tend to affect you, try gradually moving your bedtime and wake-up time 15 minutes later each day for a few days beforehand."

These small changes are easier on your body than the sudden switch of the clock change. In spring, move in the opposite direction: start waking up earlier and going to bed earlier.

2. Open the curtains first thing

The clock change allows us to enjoy lighter mornings, so make the most of it.

"Exposure to natural sunlight in the morning can help reset your internal clock," advises Dr Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds. "Light is one of the most powerful signals for regulating the circadian rhythm, so spending time outside in the early daylight hours can help your body adjust more quickly."

And if you're feeling sleepy in the early evening, he recommends turning the lights on. This tells your internal clock that it's still daytime, so you don't have to prepare for bed just yet.

3. Keep to your wind-down routine

“It’s the sudden change in routine that can be more noticeable than the hour itself," notes Dr. Williams. Our body clocks thrive on consistency, so even a relatively small shift can temporarily affect when we feel sleepy and alert."

To counteract this, she advises keeping your bedtime routine familiar.

“Try to eat, exercise and wind down at roughly the times you normally would, and make the most of natural light during the day," she says. “Don’t overlook your sleep environment either. Keeping your bedroom dark, cool and comfortable can help create the right conditions for a good night’s sleep."

Sensate vagus nerve stimulator: Review in brief

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

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

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

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

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

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

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

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

Sensate vagus nerve stimulator review: Design & comfort

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

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

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

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

Score: 4 out of 5

Sensate vagus nerve stimulator review: Performance

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

Set up

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

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

Score: 3.5 out of 5

Features

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

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

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

Score: 3.5 out of 5

Stress relief

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

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

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

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

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

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

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

Score: 4

Sensate vagus nerve stimulator review: Should you buy it?

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

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

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

Sensate vagus nerve stimulator review: Alternatives

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

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

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

Review in brief

October is World Menopause Month and one of the key symptoms of this life stage are sudden, intense waves of heat. When hot flushes happen, it's important that you're able to cool your body — especially during the night and your sleep is disturbed.

That's why I, a chronic hot sleeper in her 40s, was keen to test the Original Ice Hybrid mattress, a bed that's been crafted with reliable temperature regulation at the forefront of its design. As I've already tested the Otty Hybrid Mattress, I was keen to see how the cooling upgrade compares to the hugely popular original.

In addition to sleeping on it for three weeks, I’ve tested the Original Ice Hybrid on performance across all key areas including motion isolation, cooling, pressure relief and edge support. But if you’re in a hurry to note the highlights, here’s my review in brief.

Having previously reviewed the mid-price range Otty Original Hybrid, I was keen to see how it compares to the Otty Original Ice Hybrid, which is marginally more expensive.

While there’s a wide range of medium-support mattress options in the Tom’s Guide best mattress edit, what makes the Ice Hybrid design stand out is its cool-to-the-touch cover. This thick knit cover has been specially designed to wick away heat while you sleep, helping to keep your temperatures comfortably regulated while you sleep.

I’m a side and back sleeper and slept on the Otty Original Ice Hybrid over the course of six weeks during the summer months of May and June. Room temperatures varied from 20° C to an unusually hot 30° C when there was a heatwave. While there was no escaping the uncomfortable room heat on the hotter days, the mattress never felt too hot beneath me like some mattresses can.

I shared the mattress with my front-sleeping partner and found that the mattress did well to limit movement from side to side. As a front sleeper he prefers a harder mattress and was pleased to find the medium-firm tension of the Otty Original Ice Hybrid on the firmer side of medium-firm. I’ve tried a number of medium-firm designs that disappointingly turn out to be too soft, but not this one.

I asked two more testers from Tom’s Guide of varying heights to also try out the mattress and tell me what they thought of the overall firmness and comfort. They were both positive about the look and feel of the mattress, and agreed that it felt both supportive and comfortable while sleeping on their front and back and, in particular, on their side. One of the testers who suffers from a bad back was impressed with the pressure relief of the mattress and said that he felt like it was instantly supporting his back. For more in-depth test data, read the full review below.

Price & trial

• The Original Ice Hybrid is a mid-price range mattress in the Otty collection.
• Comes with a 100-night trial
• Includes a 10-year warranty

Founded by athlete and entrepreneur Michal Szlas, Otty was launched 10 years ago with the aim to create high-quality mattresses, pillows, bed frames, and accessories at affordable prices.

Otty delivers its mattresses to mainland UK. There are three main mattress ranges in its collection which, aside from the Natural range that arrives traditionally fully formed, are delivered compressed and rolled up.

The Otty Original Ice Hybrid Mattress is a step up from Otty’s flagship Original Hybrid model – both of which include memory foam and 2,000 encapsulated pocket springs. The Otty Original mattress costs from £499.99, while the cooler Otty Original Ice Hybrid Mattress costs from £524.99.

Otty has seasonal sales online throughout the year so if you’re after something specific, it’s worth bookmarking our mattress deals page. You can expect to find deeper Otty discounts on notable sale days such as Black Friday and Cyber Monday. Benefits include a 10-year warranty and 100-night sleep trial with every purchase. Here’s a full breakdown of what you can expect to pay for the Otty Original Ice Hybrid Mattress:

• Single (UK) - £524.99
• Small Double (UK) - £649.99
• Double (UK) - £674.99
• King (UK) £749.99
• Super King (UK) £849.99

If you can’t buy the mattress outright, you can spread the cost with Otty’s 0% Finance deal. For a king size Otty Original Ice Hybrid Mattress, you can expect to pay from £60 per month for example.

Otty Original Ice Hybrid Mattress: Design

• 2,000 16cm encapsulated pocket springs offers medium-firm support and minimises motion transfer
• Reflex foam adds additional support on top of the spring layer
• High density base foam offers a solid foundation

There are lots of designs to choose from in our guide to the best hybrid mattress on the market, but the Original Ice Hybrid stands out for its cooling properties. Marginally more expensive than the Otty Original Hybrid, the Otty Original Ice Hybrid has an enhanced cooling cover with special fibres.

Within its six layers that make up the sumptuous 25cm Otty Original Ice Hybrid mattress is a solid base layer of foam that helps to secure the mattress in place on the bedframe. It also includes a layer of breathable foam around the edges that has been designed to enhance edge support and ensure the maximum usable sleep space from side to side.

Inside there are also 2,000 16cm encapsulated pocket springs that help to provide a comfortable medium-firm tension and minimise motion transfer. This is topped by a layer of high-density support foam, teamed with a layer of heat regulating memory foam and the mattresses' pièce de resistance cooling cover.

Otty Original Ice Hybrid Mattress: Support and comfort

• A medium firm mattress that holds it shape well
• Gentle contouring and excellent pressure relief
• Comfortable and robust enough for all sleep positions – even front sleeping

This mattress has a tension rating of 7 out of 10 and while it has a cushioned top layer, it errs on the on the firmer side of medium firm. Even though it has a sumptuous top layer, I found it easy to move around and change positions without ever feeling like I was stuck.

I have a petite frame and like a medium-firm mattress, but I was pleased to find out that my 6ft partner who prefers a firm mattress was also content with the tension of this Original Ice Hybrid.

This is testament to just how supportive the overall feel of this mattress is. I asked two other Tom’s Guide testers to give the mattress a try and they were also very impressed with just how balanced their bodies felt when laying on their backs.

We agreed that while the mattress is thick and has a plush finish on top, its surface retains shape effectively so it never makes you feel like you’re stuck.

Support and comfort score: 4 out of 5

Otty Original Ice Hybrid Mattress: Performance

• Smooth top cover feels soft and tactile underhand
• Minimal motion transfer from side to side
• Side support is impressive, although corners could be more solid

I trialled the king size version of the Original Ice Hybrid over the course of six weeks during the sweltering summer months of May and June. I dressed the bed in Spin & Yarn’s beautifully soft cotton sateen bedding and used the new Groove Air Cooling Pillow, which seemed to work well with the mattress to support my head and neck.

I used the Tom's Guide mattress home testing methodology to get a rounded view of how this mattress performs according to a range of different criteria.

Pressure relief

Tom’s Guide testers agree that the combination of 2,000 16cm encapsulated pocket springs and high-density support foam helps to create a comfortable, medium-firm design.

The mattress provides good pressure relief for front, side and back sleepers and I loved sleeping on my side here as the mattress was sumptuous yet stable. While laying on my side it relieved my shoulders and hips without them feeling like they were dipping in too much.

My partner prefers a pocket-sprung mattress as he finds that they ensure less sinkage while sleeping on his front. He was pleasantly surprised with just how well this mattress does to maintain support across the body, however.

To further test how good the pressure relief is here, I used an 8kg kettlebell and measured the sinkage of this mattress at 1.5” (3.8cm). This is about average for a well-structured medium-firm mattress and same as the measurements I took for both the Otty Original Hybrid and the Simba Hybrid Ultra.

Pressure relief score: 4 out of 5

Motion isolation

If you’re a light sleeper and sharing a bed with a partner, choosing a mattress that limits movement from side to side is key to a good night’s sleep. With good motion isolation technology you won’t be disturbed every time your partner moves or changes position in the night.

Having slept on this mattress for over six weeks with my partner I was pleased with just how well it limited motion from transferring across the surface of the bed. While I could tell he was still sleeping next to me when he was particularly fidgety, there was minimum motion transfer over to my side. This is mostly like due to the mattress’ 16cm encapsulated pocket spring design that provides a stable medium-firm tension and helps to minimise motion transfer.

To illustrate just how effective the mattress is at limiting movement, I conducted a test using an empty wine glass and a 3kg weight. I placed the empty wine glass in the centre of the mattress and dropped the weight 4, 10 and then 25 inches away to simulate someone moving in bed. As you can see the wine glass didn’t falter, which is testament to just how good the motion transfer is here.

Motion isolation score: 4 out of 5

Temperature regulation

To find out how well this mattress could keep me cool during the hotter months of the year, I trialled it over the summer months of May and June. The room temperatures in May never went higher than 23 degrees C. During a heatwave in June, however, I was dealing with an usually high 32 degrees C room temperature that was uncomfortably hot to say the least.

The Ice cover is smooth and I found that it felt noticeably cool when the bed was undressed and this came as a welcome place to rest my head when the room was undeniably hot. I dressed it in soft and breathable Spin & Yarn bedding to ensure air flow was optimum and this helped to make me feel content when it was super hot.

Overall, it’s hard to say if the mattress kept me actively cool at night, but it never got too hot like some memory foam designs can. Overall, I think it did well to provide a comfortable and calming surface during the hottest days of the summer.

Temperature control score: 4 out of 5

Edge support

With reliable support around the bed's edge, it’s easier to utilise every inch of sleep space so you can cosy right up to the sides without feeling like you’re going to fall off. It also helps to ensure the durability of the mattress so that it doesn’t sag at the sides as time goes by.

I have tried a wide range of hybrid mattresses with good and poor side support and this design is definitely one of the more supportive designs. Sturdy edge support meant I could sit on the side comfortably and lay right up to the sides of the mattress without feeling like I was about to roll off. But while the sides felt secure, the corner support was a little less reliable, however.

Edge support score: 4 out of 5

Otty Original Ice Hybrid Mattress: Delivery and set up

• 100-night sleep trial and 10 year guarantee
• Room of choice delivery and old mattress removal
• 0% interest free finance so you can spread the cost

Like the best mattresses in a box, Otty mattresses come delivered roll and vacuum packed in plastic, which is then placed inside a cardboard box. Upon ordering the mattress, delivery was swift and came within a week. The delivery team carried the mattress up the front steps to my hallway and would have positioned it on the bed if I had wanted them to.

For the purposes of this test, I decided to take it out of the box and see if I could carry it up myself. I tried a king size mattress and while the mattress was compactly rolled up, it was just a little too heavy to carry up myself so my partner shared the load.

As soon as the mattress was positioned on the bed and we sliced open the plastic, it began taking shape speedily. Within five minutes it had expanded, and while the mattress would have been ready to sleep on after four hours, I waited a good 48 hours before sleeping on it just to give it a chance to reach its full size.

I kept the windows shut to see if there was any off-gassing to contend with (which is that new factory smell you can sometimes get with a new mattress), and while there was a little in the air, it quickly dispersed so that the mattress smelt fresh and enticing.

Otty Original Ice Hybrid Mattress: Customer reviews

On Trustpilot, there are over 11K reviews for Otty, with the majority of customers praising the brands products and delivery service. It has an overall ‘TrustScore’ of 3.8, which is highlighted as ‘Great’.

Many customers have written reviews stating that they are pleased with the mattress they received, and while it’s hard to pinpoint what they are saying about the Otty Original Ice Hybrid exactly, the words they are using to describe Otty mattresses overall are ‘superb’ and ‘comfortable'.

Should you buy the Otty Original Ice Hybrid Mattress?

For a reasonably priced cooling hybrid mattress that’s both supportive and breathable, the Otty Original Ice Hybrid is worth considering. Its cool-to-the-touch cover makes it marginally more cooling than the Otty Original Hybrid mattress, and it’s this all-important detail that gives you extra peace of mind in the summer when things heat up.

The consensus after testing this mattress is that it sleeps cooler than standard memory foam and its tactile top layer feels great against the skin. It’s comfortable for back and side sleepers in particular, but has the supportive structure to make front sleepers feel suitably relaxed too. Its medium-firm tension provides satisfying back support and as it has good pressure relief you won’t get that stuck-in feel you can sometimes get with an all-foam mattress either.

Alternatives

Deep sleep (also known as slow-wave or N3 sleep) is one of four sleep stages we cycle through every night. It's where your body carries out repair work and produces high levels of growth hormone. Essentially, it's where a lot of 'the magic happens'. For most healthy adults, deep sleep should make up 10-20% of their overall nightly sleep.

According to my Apple Watch 12, deep sleep makes up around 23% of my nightly sleep on average, which is already in the upper tier. However, I'm still dealing with stress-fuelled 3 a.m. wake-ups, and because deep sleep is associated with a higher tolerance to stress, I've been wondering if more deep sleep is the answer to helping me sleep through the night.

To test this, I've adopted a new, simple 10-minute daily habit that science says can help you get more deep sleep. After just 6 days this habit has helped me go from 23% to 28% deep sleep (roughly an extra 38 minutes) a night.

The habit? Daily exercise. In fact, a study by the University of Texas indicates that getting as little as 10 minutes of moderate to vigorous exercise per day could help you get more deep sleep.

Here Dr. Jeffrey Durmer, a neuroscientist, neurologist, and sleep medicine physician explains how it works and why you should try it if you keep waking up through the night.

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

The daily habit helping me get more deep sleep

At first, I started a daily exercise regime by accident. Walking my son to school four times a week is a 30 minute leisurely round trip through a beautiful wooded valley, or a 15 minute white-knuckle cycle ride that leaves me gasping for air on the uphill leg. Guess which one he prefers.

Once he went back to school in September, our twice-daily cycle ride commenced. And, in a way, I was happy to get the workout. I know I should make time for exercise, but I rarely do — so this felt like a routine I could stick to. Not that I had much of a choice.

However, I soon noticed that these short bursts of exercise were having a positive impact on my sleep. Falling and staying asleep is something that I can struggle with, but I found myself feeling ready for sleep come bedtime and, occasionally, waking up feeling more refreshed than usual.

When I read the study this week that linked a minimum of 10 minutes of daily exercise to longer time spent in deeper sleep, I wanted to compare that to my own experience.

I track my sleep with an Apple Watch, so I was able to see that, compared to a sedentary period in August before starting my daily exercise regime, my time spent in deep sleep had increased by 5% on average.

That sounds like a paltry amount, but for me 5% equates to an extra 38 minutes of deep sleep per night. According to Dr. Durmer, there's a good reason why I — someone who previously rarely exercised — had such a significant uptick in time spent in deep sleep.

"This study shows that even a small amount of exercise can increase deep non-REM sleep, the stage that drives much of the brain and body’s restoration," explains Dr. Durmer, Chief Medical Officer of Happy Health.

"People who don’t usually exercise may see an especially strong effect, because even a short and intense workout raises their adenosine levels beyond what they normally experience."

How 10 minutes of daily exercise helps you get more deep sleep

"Exercise and sleep have a two-way, virtuous relationship: better sleep improves performance, and regular exercise improves sleep," explains Dr. Durmer, who works with elite athletes to help them sleep better in order to unlock better physical performance.

Here, we take a closer look at how regular exercise can help increase the time spent in deep sleep.

1. It increases your 'hunger' or drive for sleep

From the moment we wake up, our sleep pressure begins to build, enabling us to fall asleep at the right time.

Also referred to as our homeostatic sleep dive or sleep hunger, sleep pressure is largely dictated by a neurotransmitter called adenosine.

"When we exercise, our bodies burn ATP, our main energy source, and that releases adenosine," says Dr. Durmer.

"Adenosine naturally builds up over the day, and as it accumulates in the brain, it activates receptors that make us sleepy. Exercise speeds up that build-up, which helps us fall asleep.

"As exercise becomes a habit, it strengthens both the daily adenosine cycle and the regularity of sleep and wake times, reinforcing the virtuous cycle between the two."

• Forget deep sleep — REM sleep is key to longevity and the sleep tracking metric to pay attention to, experts say

2. It reduces stress and anxiety

For me, stress is a big disrupter of my sleep, making it harder to both fall and stay asleep. However, as Dr. Durmer explains, exercise can help reduce stress for better sleep. In turn, we sleep better and we're better equipped to deal with stress, which perpetuates the positive relationship between sleep and exercise.

"Exercise also shifts the body toward parasympathetic, or 'rest and digest,' dominance afterward, so the early stages of sleep tend to be deeper and less disrupted," says Dr. Durmer.

"That deep non-REM sleep is when the body does much of its repair work: releasing growth hormone, calming inflammation, supporting immune function, and improving insulin sensitivity.

"Keeping a regular sleep-wake schedule adds to these benefits by supporting energy storage in the muscles, cardiovascular health, and nervous system balance."

3. It anchors your circadian rhythm

I cycle my son to school in the morning, come rain or shine. In addition to the exercise, part of the benefit of this on my sleep is the sunlight exposure. This helps cement my circadian rhythm, which is my body's internal clock.

Dr. Durmer explains that the harder you work, the better the sleep benefit. But if you can only do one thing, spending time in natural light in the morning is the most important, as this helps regulate key sleep hormones.

"Any exercise is better than none for improving sleep and keeping a regular sleep-wake cycle," he explains. "On days you can’t work out, get outside in the sunlight, especially in the morning, and take a short walk to keep your body moving."

Bearaby SoftForm Pillow review: Review in brief

When I think of Bearaby, I think of snug sleep comforts, like stress-busting weighted blankets and knot pillows. So I was eager to get my hands on the Bearaby SoftForm pillow, to see if it can deliver the same signature coziness and land a place in our guide to the best pillows for every sleep style.

The SoftForm pillow is made from Melofoam, a latex foam developed by Bearaby. Latex foam is known for its spring, a natural bounce back that means the pillow won't go flat when you change position. And the SoftForm pillow has some of that, with materials that return to shape as soon as you move.

But it's a softer version of a latex pillow. You don't properly sink into it (you'll need memory foam for that) but it does gently contour to the ear and jaw to relieve pressure build-up. And there's one feature of latex that the SoftForm pillow has in spades: temperature regulation. It's incredibly breathable, staying a neutral feel even on hot nights.

The 6" loft should keep most side sleepers happy and the softer feel can accommodate back sleepers as well. But the single loft with no adjustability feels like a missed opportunity.

It's too high for me as a stomach sleeper, and I suspect side sleepers with wide shoulders will find it too shallow. For me, and considering the Bearaby SoftForm Pillow costs $149, this is a key drawback in the pillow's design.

Bearaby SoftForm Pillow review: Price & deals

The Bearaby SoftFormPillow is a luxury buy, with an MSRP of $149 for the standard size. While Bearaby sales do happen occasionally, they're rare and they don't always cover every product. In other words, while you might be lucky and stumble on a sale, I wouldn't count on it.

While $149 is a premium pillow, it's not an unusual price for a latex design. The Saatva Latex pillow, for example, is $165, while the Birch Organic pillow typically sells for $159 and the Coop Adjustable Latex pillow is $149.

You can pick up a latex pillow for less but it's rare to find a pillow made from this natural material at a low cost. The Helix Talalay Latex pillow is an affordable choice, but you can still expect to pay around $89.

Bearaby offers a 30-night trial and a 1-year warranty with the SoftForm pillow. These extras are okay but we might expect better at this price. Coop gives a 100-night trial and 5-year warranty with its latex pillow (although this is unusually generous.)

Bearaby SoftForm Pillow review: Design & materials

The Bearaby SoftForm pillow is made from a simple design; a single, seamless slab of foam wrapped in a natural cotton cover. There are no adjustable layers or removable fill to contend with, and no plumping or fluffing required (something I'll get into later).

But this is no ordinary foam, this is Melofoam, Bearaby's own design. Made from the sap of hevea trees in Sri Lanka, it's gentle steamed until a bouncy latex foam is formed. Air channels are then cut into the foam, to increase breathability.

The pillow is 6" tall and measures 28" x 16". The air channels give the pillow a softer feel at the center and a touch more firmness at the sides, to support different sleeping positions.

Bearaby SoftForm Pillow review: Performance

I slept on the Bearaby SoftForm Pillow for three weeks. Here's everything you need to know about the comfort and performance.

Set-up

There isn't really a set up process for the Bearaby SoftForm pillow. It comes in a large zippered bag and is delivered flat. Once the pillow is out of the bag, it's ready to sleep on straight away.

While latex foams can have a strong smell (the Helix Latex Pillow had a distinct scent), I didn't notice any noticeable off-gassing from the SoftForm pillow. So even sensitive noses should be comfortable using this design.

The hardest part of set-up was putting the pillow in its case. The measurements aren't standard, which meant I had a slight overhang.

Score: 4.5 out of 5

Comfort & support

The previous latex pillow I slept on was a bit of a trampoline — any movement was accompanied by some boing. I was expecting the same from the SoftForm pillow, seeing as it's also an all-latex build.

However, this is a latex pillow with a difference. It feels halfway between latex and memory foam: there's not quite a bounce, not quite a slow-moving sink.

So what does that actually mean to sleep on? When you first lie on the SoftForm pillow it feels soft beneath the head, gently conforming around the ear and jaw. But you soon meet the support core, which holds up the neck to keep your head at the correct angle. You sink slightly and then you stop and when you move the surface eases quickly back to form.

I used a 10lb weight to get a clear idea of what's happening. My kettlebell (roughly equal to the weight of a human head) did sink significantly into the pillow; that's the softness at play. But as soon as the weight was lifted, the materials jumped back. That's the latex bounce.

At 6" tall it has a high pillow loft, which should best suit side sleepers. With the tall design and lack of sink, my head felt well supported when lying on my side. It neatly filled the gap between my neck and the bed. However, some side sleepers with broader shoulders will need a taller loft and there's no way to adjust the feel.

I also found it largely comfortable for back sleeping, although it would take a minute to get my head in the right position on the soft foam at the center of the pillow. Stomach sleeping, however, is uncomfortable. The pillow pushed my head upwards, resulting in neck ache.

With just the one loft, no adjustability and no stacking, it's a bit of a Goldilocks pillow. You might find it just right, but for many it's going to be too tall or too short.

Score: 4 out of 5

Temperature control

Latex is one of the most breathable pillow fills, as the natural material allows for plenty of airflow. Add on the air channels cut into the Bearaby SoftForm foams, and I was expecting the pillow to stay cool overnight.

During testing, the Bearaby pillow has lived up to my cooling expectations. The temperature regulation is excellent, as heat quickly escapes to ensure no warm spots pool beneath my head.

I've been dressing my pillows in Bearaby's Second Skin sheets, which add to the cooling feel (these have a silky finish and are chill to the touch.) However, I've also been wearing an eye mask and various sleep headbands, both of which can increase heat build-up. Despite that, I've stayed cool.

Score: 4.5 out of 5

Bearaby SoftForm Pillow review: Durability & care

Pillows typically need to be replaced every two years, although some pillows will lose their loft muh quicker than that.

To check if your pillow needs replacing, we recommend a 30-second test: fold your pillow in half and see how long it takes to bounce back. If your pillow is hard to fold or bounces back insantly, it's in good shape. If it folds slowly and stays folded, the fill is probably worn out.

Build quality

I've been sleeping on the Bearaby SoftForm pillow for over a month and so far it's showing no signs of sagging. But that's the bare minimum, particularly for a pillow in this price bracket.

Overall, however, the pillow has a sturdy, durable design. The foams and fabrics seem high quality which should contribute to a longer lifespan. And while the most recent reviews for the SoftForm pillow are all within the past few months, the Bearaby Cuddler, which is made from the same Melofoam, has reviews dating back years and no mention of excessive wear or tear.

While a one-year warranty is on the short side for a premium pillow, it's still within the industry average. All factors considered, I think you should get at least two years use from the Bearaby SoftForm pillow.

Score: 4 out of 5

Care and maintenance

Whether its yellow sweat stains following a warm night or unwelcome marks from your favorite retinol night cream, all pillows need a clean from time to time. Maintenance helps extend the lifespan of your pillow by keeping the materials fresh.

The SoftForm core is spot clean only and Bearaby recommends allowing the pillow to dry completely before using it again. The cover can be machine washed in cold water with a mild detergent.

While it's not unusual for a latex pillow to require this level of care, it's still a slightly laborious process. Especially considering some pillow types can be machine washed. However, you don't need to plump it back into shape, as it returns to form naturally — that's a few seconds saved every morning.

Score: 3.5 out of 5

Bearaby SoftForm Pillow review: Should you buy it?

The Bearaby SoftForm Pillow is supportive and springy but with a soft hug that relieves pressure at the shoulder and jaw. When you lie on it the materials gently ease around your head to hold you in a cradle and when you move they subtly respond to ensure you never miss out on comfort.

Made from natural latex and cotton, this eco-pillow is also highly breathable. Even on hot nights sleeping laden in eye masks and headphone bands, I haven't felt my head overheat. It's a good pick if you often wake up feeling sweaty.

However, it does have some flaws, the most prominent being the build. It should be high enough for most side sleepers and soft enough for many back sleeper but this is a $149 pillow — another loft option wouldn't go amiss. If a 6" loft sounds right for you, then this is an excellent design with plenty to celebrate. If not, then expect a sore neck in the morning.

Buy it if...

✅ You're a hot sleeper: The latex foams and built-in air channels allow for heat to escape, so you can stay a neutral temperature during the night.

✅ You're a combination sleeper: Easy to move around on and with a loft that suits most sleep styles, the Bearaby SoftForm pillow is supportive on those restless nights.

✅ You want an eco-friendly design: Bearaby's Melofoam and natural cotton cover are better for the environment than petroleum-based foams and textiles.

Don't buy it if...

❌ You sleep on your stomach: The 6" loft is too tall for most pillow sleepers — try the Helix Latex Pillow in a low loft for a similar design without the neck strain.

❌ You have wide shoulders: Most side sleepers should be supported by the SoftForm but with just one loft, it's too short for those who prefer to stack their pillows.

❌ You like a traditional feel: With its soft-yet-responsive design and single slab build, this pillow feels nothing like a classic down or down alternative design. The Birch Pillow, which uses wool and shredded latex, is a better option for a traditional feel.

Bearaby SoftForm Pillow review: Alternatives

When you're menopausal, the warm nights don't end when the season turns from summer to winter. Getting good quality sleep during menopause is tough, and I should know — my mum is going through it right now.

To mark World Menopause Day, I'm setting out to help my mum, and anyone else battling night sweats and hot flashes, by rounding up the seven top products we've tested for cooler sleep.

I reviewed the highest scoring cooling mattress Tom's Guide has tested, the Bear Elite Hybrid (see below), as well as cooling mattress toppers from the likes of Eight Sleep and Chilipad. From the best mattress to a cool-touch pillow, here's what I'm recommending to my mum to help her sleep better this Menopause Awareness Month and beyond...

Experts have warned that more bed bugs than ever before are circulating through travel. The current global outbreak reached a crescendo this week, grounding a Qantas plane flying from Rome to Perth, forcing a US school closure and halting a UK rail service when bed bugs were spotted in classrooms and on the train.

“We are at peak bed bug,” Martim Gois, the co-founder of Valpas, a company which produces technology to trap and track bed bugs in hotel rooms, told The Times this week. “Bedbugs correlate with traveller volume. The more arrivals and departures there are, the higher the surge of bedbugs,” said Gois.

With bed bug outbreaks left, right and center, you might be wondering what you can do to protect your home from the critters and derail them from finding their way to your mattress. We spoke to a bed bug prevention and control specialist to find out, plus identify which home and behavior type is most at risk of succumbing to an infestation.

• The clocks go back on Sunday — 3 steps to take tonight to thrive, not just survive, the shift to shorter days

Who is most likely to get bed bugs?

Anyone can fall foul of a bed bug outbreak. However, there are certain habits and circumstances that can increase our risk. They are:

• 1. Frequent travel: Valpas estimates that 1 in 49 hotel rooms has bed bugs.
• 2. Living in a major city: According to current estimates, bed bug populations are swelling in population by 20%-25% each year in major cities like London, Paris and Amsterdam, due to insecticide tolerance.
• 3. Buying secondhand furniture: Particularly soft furnishings like sofas and mattresses, where bed bugs can burrow deep inside
• 4. Living in high turnover housing: Such as college dorms, HMOs and shared rentals in densely populated cities, where people (and, potentially, bed bugs) can frequently come and go.

“Bed bugs are strictly indoor pests, meaning they are entirely unaffected by outdoor weather conditions,” Lyuben Kiryakov, Director of pest control agency Bed Bug Specialist, tells Tom's Guide.

“However, human behaviour changes significantly with the seasons. During the summer months, people travel far more frequently. Staying in infested hotels, hostels, or short term rentals is one of the primary ways people pick up an infestation.

“Bed bugs are purely opportunistic," Kiryakov continues. "Given the first chance, they will crawl directly into luggage, clothing, and personal belongings to be carried home."

Which type of home is most at risk?

According to Kiryakov, there is one particular home type that is most at risk from the current outbreak: “Blocks of flats [apartments] are significantly more vulnerable to bed bugs than single family houses, primarily due to the widespread use of ineffective DIY treatments.”

“Insecticide sprays, powders, and smoke bombs often agitate bed bugs rather than killing them, causing the infestation to scatter through wall voids, electrical sockets, and structural gaps into adjacent flats.

"Residents also tend to leave infested furniture directly outside their building or in communal areas, from where they can easily hitch a ride back inside on other residents and spread the infestation further," says Kiryakov.

How to protect your mattress and bedding

Bed bugs are opportunistic critters that have one goal in mind: to inhabit your mattress. Here, they can hide out of sight while staying close to their food source —you.

At night they'll crawl out and bite you while you're sleeping. Here's how to protect your mattress and bedding from bed bugs:

1. Check for bed bugs now

"Bed bugs reproduce quickly, and an isolated issue can turn into a full scale home infestation," says Kiryakov.

So if you think that you're at risk of bed bugs, don't wait to get bitten before taking action. Inspect your mattress now for signs of bed bugs, paying close attention to any creases or seams, where bed bugs like to hide.

Live insects are reddish brown in color, oval shaped, and measure approximately 5-7mm. Additionally, look out for dark specs (bed bug poop), as well as live eggs. These look like grains of rice.

2. Thoroughly vacuum your mattress

Even if you haven't found signs of bed bugs, giving your mattress a thorough clean with a vacuum is highly recommended.

"Use a high powered hoover to meticulously capture bed bugs and eggs along mattress seams, bed frames, and skirting boards, immediately sealing and throwing away the hoover bag or emptying the canister," says Kiryakov, who notes that bed bugs are becoming resistant to insecticides.

3. Buy a mattress encasement

If you don't opt for full coverage of your mattress during a bed bug outbreak, even the best mattress protectors can leave you vulnerable to infestation.

For proper protection, we recommend buying a fully zippered mattress encasement. If there are bed bugs in your mattress, covering them with a full encasement means they will be starved of their food source (your blood) and die off.

A mattress encasement also provides a barrier to bed bugs taking up residence in your mattress in the first place. So if there's an outbreak in your area, this is your first step to keep your bed safe.

4. Remove outside clothes before entering your bedroom

The urge to come in after a busy day and collapse straight onto your bed might be strong — but don't.

Wearing your outdoor clothes – the ones that have been pressed up against public spaces, such as buses and trains and communal seating – could give bed bugs a one way ticket to their forever home (your mattress).

Instead, change out of your outdoor clothes in a separate room. If you think there's a high chance you came into contact with bed bugs, wash your clothes at a minimum temperature of 60°C (140°F) to kill bed bugs and their eggs.

5. Leave your luggage in the bathtub after travelling

"Prevention is better than cure," says Kiryakov. "When traveling, thoroughly inspect hotel rooms, hostels, or short term rentals before unpacking, specifically checking the mattress, bed frame, headboard, and any soft seating areas."

When you get home, refrain from placing your suitcase directly on your bed to unpack. Instead, put it in your bathtub, where bed bugs can't escape — the sides are too slippery for them. Remove your clothes from there and place them on a hot wash.

6. Hot wash sheets and bedding

Heat and active removal are your best shot at removing bed bugs and their eggs before an active outbreak takes hold in your mattress and bedding.

If you feel at risk of having brought bed bugs home with you, give your bed sheets a hot wash today.

To kill bed bug and their eggs, you need to launder your sheets at 60°C (140°F). Then throw them in the tumble dryer for good measure as "direct dry heat kills bed bugs and their eggs on contact," says Kiryakov.

Pay attention to the care label, as some delicate fabrics won't stand up to very hot washing and machine drying.

What to avoid

❌ Don't use DIY foggers, sprays or powders: "Instead of eliminating the infestation, DIY insecticides agitate the bed bugs and cause them to scatter deeper into wall voids, electrical sockets, and adjacent rooms," says Kiryakov.

❌ Don't immediately ditch your mattress: The temptation to toss every soft furnishing you own will be strong, but moving your furniture around risks spreading the infestation. Instead, a professional can likely treat and save your mattress. However if your bed is over eight years old or shows signs of sagging and deep staining, then a new mattress could be in order. Our best mattress guide contains our latest lab-tested recommendations.

Cozy season is here so it's time to shut the windows and cuddle up. But unless you want to spend the next few weeks itching and sneezing from an influx of dust mites, you need to clean your mattress before you touch the thermosts.

"Mites are ubiquitous so all beds are likely to have a degree of living mites," says Professor George Du Toit, Co-Founding Director and Professor of Paediatric Allergy at the Allergy Centre of Excellence (ACE). "It is important for those with dust mite allergy to try to reduce this allergenic load as best possible.”

Dust mites thrive in the dark of your mattress, where they have access to all your yummy body oils and shed skin cells. And in fall, trapped moisture and warm rooms turn your home into mite paradise. The best way to reduce the problem is to remove the food source (the dust in your bed). To do so, you need to follow the 2-inch mattress rule — here's how.

The seasonal dust mite surge doesn't hit everyone equally; if you live in a state with an even temperature year-round, you're unlikely to experience the same uptick. However, dust mites are found almost everywhere humans are, so regardless of the weather, we recommend taking care of your mattress.

Why we're seeing a surge in dust mites right now

“Autumn marks the peak for dust mite proliferation and symptom flares for two key reasons," explains Dr. Du Toit.

First, the dust mite population, which has spent the summer growing, is now dying off. That decline does mean there are fewer dust mites around but before they go, they leave a nasty surprise.

"As autumn arrives and humidity fluctuates, many mites die off, releasing massive loads of dried fecal allergen particles into the indoor air just as people spend more time indoors with windows closed," says Dr. Du Toit.

But before they start dying, there's one last hurrah for the dust mites, caused by our response to the colder weather.

"As homes turn on central heating, indoor air dries out," says Dr. Du Tiot. "While this might sound unfavorable, the rapid temperature drop outdoors combined with sealed windows initially traps high indoor humidity accumulated over summer, creating an optimal breeding surge."

This surge is most prominent in the UK and across the northern and midwest US States. However, if you're planning to close your windows to keep out the coming chill, you are vulnerable to the same issue.

Of course, we don't recommend keeping your windows open and your heating off all winter, even if it will clear those pesky dust mites. But before your hand reaches for the thermostat, take this one step.

The 2-inch mattress rule

The surface of your mattress is grosser than you realize. We lose roughly 500 million skin flakes a day and a lot of them end up in your bed, alongside sweat, oils, hair and crumbs.

Regularly vacuuming your mattress helps remove the surface issues. However, a light vacuum won't tackle the embedded dust and allergens that have settled into the layers of your mattress.

That's where the 2-inch rule comes in. By combing firm, downward pressure from your vacuum with flattening the surface of the bed, you can target the dust and skin stuck deeper in the layers. This removes the dust mites food source, so they're less inclined to settle in your bed.

This also clears dust mite fecal matter, which is the primary cause of your allergic reaction. Yep, when you're coughing and sneezing, it's because of dust mite poop.

How to use the 2-inch mattress rule

Before you start: check your vacuum

Your vacuum must have a sealed HEPA filter for this method to be effective. Without a HEPA filter, compressing the mattress can send micro-allergens through the exhaust motor and back into your bedroom.

Not happy with your current vacuum? Check out our best vacuum cleaner guide for expert approved picks.

1. Prepare the mattress

To begin, remove all bedding, pillows and blankets from your mattress. You want a completely clean surface.

This is a good time to wash your bedding. Dr. Du Toit recommends temperatures of 60°C / 140°F or higher, to effectively kill dust mites. (Always check the care labels to ensure your bedding can handle high temperatures)

Open the window, to allow air to circulate and dust to escape.

For a thorough clean, sprinkle baking soda over the mattress and leave for 30-60 minutes. The powder will absorb moisture and any smells, for an overall cleaner finish.

2. Compress and vacuum

For this technique to work, you need to use your vacuum's narrow upholstery tool or brush tool.

Press your hand into the surface of the mattress until it's compressed by roughly two inches. Place the nozzle of the tool into the dipped area and move in slow, overlapping circles or tight horizontal lines.

Cover the entire surface of the mattress using the same compressing and vacuuming technique.

The weight of compression creates a temporary seal between the mattress surface and the vacuum nozzle. This allows you to draw out the dust and debris that's embedded within the mattress.

Admittedly this is a time consuming task (it's quite the arm workout). We've found it takes around 20-30 minutes to cover a US queen or UK king — so factor this one into your twice-yearly mattress deep cleaning schedule.

The benefits of the 2-inch mattress vacuum rule

There are three big benefits to the 2-inch mattress rule and the first one we've covered: it reduces allergens. Our bedding expert found she woke up with less morning congestion after using this technique.

The other obvious benefit is that you can enjoy a cleaner sleep surface. You know how inviting the bed feels after changing your sheets? Imagine that, turned up to 11.

Finally, it can extend the life of your mattress. We recommend replacing your mattress roughly every 7-10 years but regular cleaning can help you maximize the lifespan by protecting the materials.

Why dust mites in your mattress are bad news

“Humans spend many hours in their bedrooms," explains Dr. Du Toit. "Beds provide an ideal microclimate for dust mites: abundant food (shed skin scales), stable warmth, and high humidity generated by human sweat and respiration."

Dust mites don't bite (unlike bed bugs), opting instead to nibble passively at our dead skin cells. However, the presence of dust mites can still have a negative impact on your health.

"Inhaling airborne dust mite allergens (primarily their potent digestive enzymes found in fecal waste) can trigger chronic allergic rhinitis and conjunctivitis and exacerbate asthma symptoms,“ says Du Toit.

How to protect your mattress from dust mites

As Dr. Du Toit points out, it's difficult to stop dust mites altogether, as your bed is simply too appealing. However, by reducing their food source you can cut down the number of mites calling your mattress home.

The best way to do this is with a mattress protector or encasement. These bedding must-haves act as a barrier between you and the mattress. You can find our favorites in our best mattress protector guide.

The benefit of a mattress protector in the fight against in dust mites is two fold. First, your shed skin cells are less likely to become embedded in the mattress. Second, the allergens have less access to you.

• Use allergen-proof encasements: “Enclose mattresses, duvets, and pillows in tightly woven, zip-up barrier covers. There are many such products on the market, but be sure to use those endorsed by allergy societies such as Allergy UK.” (Or the Asthma and Allergy Foundation of America.)
• Wash bedding weekly at 60°C: A high heat removes allergens and kills mites, but always check the care instructions or you might destroy the material.
• Reduce indoor humidity: “Keep relative humidity below 50% using dehumidifiers, extractor fans, and adequate ventilation." Our best dehumidifier guide has an option for every budget.
• Get rid of the bedroom rug: This is a haven for dust and allergens.

Buying a new mattress is a big investment, so it’s important to know to what extent your purchase is protected by your warranty. The best mattresses of the year are all sold with a warranty, but they vary in length and specific level of cover.

Regardless of how much you spend on a new mattress, it’s important to know what your rights are as a consumer when it comes to any faults or defects you might encounter. Mattress warranties tend to range from 10 years to a lifetime, but the fine print differs from brand to brand.

Below, we’ll dig into what mattress a mattress warranty is, what most mattress warranties do and don’t cover, as well as the 10 actions that can accidentally void your warranty.

What is a mattress warranty?

A mattress warranty is a term to describe a brand's guarantee that it will replace, repair or refund a faulty product. This will likely be a structural defect incurred during the manufacturing process, either as a result of workmanship error or damaged materials.

Most mattress warranties are limited warranties that only cover select defects or components. Full warranties protect against all defects in a mattress.

Each brand has its own terms and conditions regarding what's covered. The typical length of a mattress warranty is 10 years, which is within the average lifespan of a mattress.

Mattress warranties are split into three different types:

• Prorated mattress warranty: You may have to foot some of the cost of replacing or repairing the mattress. This is likely to be a small percentage initially and then increase the longer you own the mattress.
• Non-prorated mattress warranty: The company will cover the cost of a replacement or repair for as long as you have the mattress. At most, you may only need to pay for delivery costs.
• Combination mattress warranty: In this case, the mattress warranty will be non-prorated up to a certain point, after which it'll become prorated. This is common with lifetime mattress warranties.

What do mattress warranties cover?

While terms vary from brand to brand, most mattress warranties cover the following manufacturing problems:

• Excessive sagging or indentations (check the brand’s website for precise measurements)
• Broken coils or coils protruding through the mattress
• Material defects (including splits, cracks or bunching of foams)
• Seams coming undone
• Faulty handles
• Faulty zips
• Manufacturing flaws in the mattress cover
• Sizing inconsistencies

9 actions that can void mattress warranties

A mattress warranty offers protection against manufacturing faults or defects. However, there are certain actions that can accidentally void your warranty.

1. Improper support

Not having your mattress on a suitable bed frame or slat setup can result in premature wear and tear, which will void your warranty. That includes placing your mattress on the floor.

2. Removing the law tag

Some US mattress brands, such as Beautyrest, stipulate that removing the white law tag or label from your mattress voids its warranty. These tags include factory codes, which stipulate when and where the mattress was made.

In the UK, the equivalent is the sewn-in British Standard fire safety tag (BS 7177). This label also includes crucial product identification and removing it can often render your warranty void.

3. Stains or soiling

Evidence of stains, spills or soiling will deem your mattress a sanitary risk and the warranty will be void, even if the stain is unrelated to your claim. Attempting to return a stained mattress violates health and safety laws.

4. Exceeding advertised weight capacity

All mattresses come with a weight capacity. For example, the Saatva Classic, the best hybrid mattress we've tested, has a maximum weight capacity of 600lbs (300lbs per person). Exceeding this weight capacity can compromise the mattress's internal support and lead to excessive sagging and dipping.

5. Not having proof of purchase

Whether you've lost your proof of purchase or you bought your mattress second hand, not having a receipt to show exactly when you bought your mattress will render your warranty ineffective.

6. Ignoring care recommendations

All mattresses come with care recommendations, depending on its materials and bed type and not adhering to them can void your mattress warranty.

For example, mattresses with delicate wool or cashmere blend covers should avoid harsh cleaning products that could bleach and damage their cover. Meanwhile, memory foam mattresses can become irreversibly damaged by extreme heat and excessive saturation.

7. Physical abuse or misuse

Essentially, this means using your mattress for anything other than its intended purpose and damaging it in the process. That includes jumping or standing on the mattress. It also includes folding or bending the mattress, which can damage its internal structure.

8. Attempting to return a damaged mattress

Attempting to return a stained or damaged mattress during your sleep trial will often result in automatic disqualification of your warranty. Evidence of damage suggests that the mattress has been subjected to physical misuse or abuse.

9. Leaving a mattress boxed for too long

The best mattresses in a box are factory compressed, rolled and packed up for delivery. Most brands recommend unpacking your new mattress within 30 days of receipt.

Leaving the mattress compressed in the box for too long can result in permanent damage to the structure of the mattress, which can cause slow or incomplete expansion. Exceeding the brand recommended unboxing window will mean your mattress warranty will be void.

10. Removing the mattress cover

While there are some mattress covers that are removable, most warranties become void if you remove or attempt to remove the cover (yes, even if it has a zip). That's because removal of the cover can leave the mattress vulnerable to damage.

Warranty terms at a glance

Warranty terms at a glance

Orion Sleep System review: Review in brief

After a blisteringly hot summer I jumped at the chance to test the Orion Sleep System, a smart mattress cover that promises active temperature regulation. Recent tropical nights have made me uncomfortably aware of how important temperature is for sleep, so can the Orion's smart cooling earn it a place among the best smart beds?

First, let's get this out of the way: this is not a mattress, it's a mattress cover. Head to our best mattress guide if you want a full bed. Fitted with smart sensors and water tubes, the Orion slips over your current mattress. It also comes with a bulky control hub that sits by the side of the bed.

During the night the Orion subtly adjusts the temperature of your mattress. It's not chilly and it's not warm — it's the perfect neutral temperature for sleep. The Orion delivers comfort you hardly notice, until you realize you've gone weeks without sweaty mornings and kicking the covers off. And the dual-temperature regulation means each side of the bed can enjoy a targeted feel.

At $2,395 for a queen from Orion, the Sleep System is expensive. But compared to the Eight Sleep Pod 6 ($2,899 for a queen), it's something of a bargain. Particularly as you don't need a subscription to use the Orion. (An Orion subscription unlocks access to the sleep tracking but, from my experience, there are better options out there.)

So it might be pricey but on some hot nights, the Orion has completely transformed the feel of my mattress. Here's everything you need to know.

Orion Sleep System review: Price & trial

• The Orion is a premium mattress cover, starting at $2,395
• Optional $250/year subscription grants access to sleep tracking
• A 30-night trial and 2-year warranty are included

The Orion is a pricey piece of sleep tech, particularly as it's just a mattress cover — there's no mattress included. (Head to our best mattress in a box guide for a compatible option.)

It's also only available in limited sizes. Here's how much you can expect to pay for each one:

• Queen MSRP: $2,395
• King MSRP: $2,595
• California King MSRP: $2,695

Orion positions itself as a more affordable alternative to the Eight Sleep... so reading that price list might raise a few eyebrows. But with a queen Pod 6 $2,899 at Eight Sleep, you are making a notable saving by opting for the Orion (although you do sacrifice a few features along the way — more on that later.)

The big difference isn't in the initial cost, however. Eight Sleep requires a monthly subscription to use. Orion can be accessed subscription free. And with Eight Sleep's Autopilot app starting at $17 a month, that can become a significant saving over time.

If you do want to add the Orion Intelligence sleep tracking service, it's an additional $250 a year. That's a fairly average price for a wellness tracker, although the Orion has limited functionality.

Orion does offer regular deals in the mattress sales, so look out for savings of $200+. You'll also get a 30-night trial and a 2-year warranty (which you can extend to 5 years for $399.) This is on the low side for a piece of sleep tech but not unusually so — Eight Sleep offers something similar.

Orion Sleep System review: Materials & Design

• The Sleep System comes in two parts: a control hub and a cover
• The control hub has an elegant look but a bulky footprint
• The padded cover is fitted with water tubes and is soft to the touch

The Orion Sleep System consists of two parts. First, the Control Tower. This is the central hub of the Orion, attaching to the cover via a tube. The Control Tower is filled with water which circulates around the cover to change the temperature throughout the night. It's a bulky piece of equipment but the neutral design will suit most bedrooms

The cover itself is made of a stretchy material, allowing it to fit mattresses up to 16 inches tall (that's plenty of room for even mega-plush mattresses like the DreamCloud Ultra Hybrid.) The surface also features bamboo fabric (40%), to assist with breathability. There's light padding in the top and, from my experience, it can make your mattress slightly firmer.

Running throughout the cover are a series of water tubes and sensors — but you'd never guess, that's how well the cover masks the tech. During the night, the sensors detect how well you're sleeping. The Control Tower can then adjust the temperature of the water flowing through the tubes, heating and cooling the cover. And they can do it on both sides, thanks to the dual design.

Integrated sensors also deliver the (optional) sleep tracking. This includes sleep stages, HRV and breath rate. It's detailed insight but nothing that goes above and beyond standard sleep tracking.

Orion Sleep System review: Delivery & set up

• Takes about 30 minutes to set up and requires WiFi and Bluetooth
• App directs you through set up smoothly
• The hub and water tube take up a lot of space

The Orion Sleep System comes in two large boxes, one of which is quite heavy and the other which is very heavy. But with that said, I unboxed and set up a queen size by myself and I don't think this is a two person job. Scan the QR code before you start and it guides you through set up.

First, you need to put the cover on your bed. It's stretchy, which makes this part easy, and Orion has included numerous 'this way up' stickers. Too many, you might say, as you slap another sticker on yourself because there's nowhere else for it to go while you wrestle with a mattress cover.

Next, thread the pipe down the back of the bed. This will work best on a slat frame; it pushes against the mattress on my divan. Attach the tube to your control hub. Again, multiple stickers act as a guide.

If there's just one thing you take from this review, make it this: put the control tower and pipe in the right position before you start filling with water. It'll be almost impossible to do afterwards, which is why I found myself emptying and lifting my nightstand just to get the tube in the right place.

The next step is to add water. About a gallon of the stuff. This feels like pouring water directly into your laptop but ignore the gurgles and get on with it.

The final thing to do is note your preferences on the app and name your Orion. You can also turn the light off (a must from me) and lower the noise levels, but this also slows down the thermal response. (The Orion is loud but I found the droning buzz white noise-esque.) And don't forget to set you sleep and wake times, as this is when it automatically switches on and off.

Score: 4 out of 5

Orion Sleep System review: Smart features

• Dual climate control keeps you and a co-sleeper the right temperature
• Smart sleep tracking is available under subscription
• Relatively simple features, for a still very complex piece of tech.

Unlike some smart beds and mattresses, the Orion Sleep System doesn't throw everything and the kitchen sink at the design. Its primary focus is temperature tracking and that's what you'll get.

The Orion has a temperature range of 50°F to 113°F (easily encompassing the optimal sleep temperature range of 65 to 70°F.) During the night, the cover responds to your changing sleep stages and needs to ensure you remain at a neutral feel as you snooze.

Alongside this, Orion offers dual temperature tracking. Each side of the cover adjusts separately, so you and your co-sleeper can pick the temperature you need. Think of it as the Scandi sleep method taken to an extreme.

If you upgrade to Orion Intelligence, you also get detailed sleep tracking. This includes sleep stages, breathing rate, heart rate, HRV and movement.

Orion doesn't offer the smart alarm of the Eight Sleep (although the natural warming in the morning should help wake you up.) It also doesn't have snore detect (but you can identify unusual breathing patterns.)

Orion Sleep System review: Performance

• Active temperature controls maintain a neutral feel for hot sleepers
• Each side of the bed has its own feel (if desired)
• Sleep tracking offers good insight but lacks some accuracy

Temperature regulation

A quick explainer on why temperature regulation is important to sleep. Temperature sends messages to your circadian rhythm; your core temperature drops in the evening and rises in the morning, following the sleep-wake cycle.

But on hot nights your body won't receive that sleep-friendly temperature drop to help you drift off. And when you naturally warm in the morning, your already elevated temperature leaves you prone to unwanted wake ups.

The best cooling mattresses hope to navigate this by dissipating heat through materials like open springs, copper infusions, and gel foams. But tech such as the Orion take a hands on approach. So let's look at how well it works.

After the hottest summer I've ever experienced, I've grown used to climbing into a bed that's already uncomfortably stuffy. I thought diving into the Orion would be like lying on a snow drift. I couldn't have been more wrong.

The Orion Sleep System feels... room temperature. It's the only way I can describe it. It's a temperature you simply don't notice. And it stays that way all night long, no heat fluctuations or sudden cold drops.

I don't consider myself a particularly hot sleeper but there's always a few nights before my period when I wake up uncomfortably clammy. This hasn't happened once during my testing phase, despite using the bed for over two cycles. If you experience night sweats or hot flashes, the Orion should help take the edge off.

I've done a few things to try and raise my temperature before bed, including drying my hair, a series of jumping jacks and wearing a bulky weighted eye mask. I've even climbed into bed and recalled my most embarrassing moments to induce a full body flush. The Orion has responded to them all, cooling the bed quickly so I don't overheat.

The more you use the Orion, the more it learns your temperature needs (although you can kickstart the process with the Orion Patch for $100). I found the first few nights chillier than expected but the Orion soon took notes and made adjustments. It's continued to learn throughout the testing period.

My testing has taken place on two mattresses: the Plank Firm Luxe and the Leesa Original Memory Foam. Neither bed is known for its cooling prowess but thanks to the Orion, I never noticed any heat trapping. If I had a chance to test it on the warmest mattress I've tried, the Zinus Green Tea mattress, I'm confident the Orion would still perform.

Score: 5 out of 5

Dual control

If you're a hot sleeper but your partner can never get enough blankets, Orion promises a solution. And no, it's not compromise.

The mattress cover is dual-sided, meaning each half of the bed responses to a specific user. You can set your side to stay cool all night, while you're partner can opt for something warmer (or vice versa.)

I sleep alone and for most of the testing period I just let Orion respond to my total-mattress sprawl. But to check the dual temperature changes, I added an imaginary 'guest' to my app. They took the right side of the bed, while I confined myself to the left.

Sneaking a hand halfway across the mattress during the night, I could feel 'guest' was having a different thermal experience to me. My half of the bed was neutral, with my body heat offset by the Orion. My 'guest', on the other hand, was chilly.

While my experiment doesn't guarantee that you and your partner will both enjoy the perfect temperature, it did prove that the Orion can successfully distinguish which side of the bed is yours. (Something even humans can struggle with.)

Sleep tracking

Orion's sleep tracking is behind a subscription but if you're willing to pay, you get access to some detailed information.

As well as an overall sleep score, Orion tracks sleep time and stages, body movements, breathing disruptions, HRV, heart rate, and breath rate. That's the kind of metrics I expect from my Withings Sleep Mat.

I used the Orion alongside my Oura Ring 5, which is the best sleep tracker we've tested. The two weren't always in agreement. While they both collected similar data, the Orion was less adept at noting my wake ups and disruptions. On several nights the Orion failed to capture brief wake ups that I know happened and that my Oura Ring recorded.

From looking at the data, both Orion and Oura largely agree with the overall patterns of my sleep. But they don't quite see eye to eye on my sleep cycles. Orion tends to view my sleeper as deeper and less disrupted, while Oura picks up on my brief wake ups.

If it's a general insight into your sleep you're looking for, there are benefits to the Orion's tracking data. It delivers a good overview alongside interesting metrics that can help you learn about your rest. It's also a clear and easy to use app, which is a plus if you're sleep tracking curious, not an enthusiast.

But if you really want to drill down into the details, Orion misses the finer points. It also can't track during the day, meaning for all-round health data, wearables still lead the way.

Sleep tracking: 3.5 out of 5

Orion Sleep System review: Should you buy it?

With the Orion whirring away, it's as if my mattress exists in its own bubble. No matter what happens to the weather outside, the surface of my bed retains a comfortable, neutral feel. Sweaty nights are banished and I can sleep without disruption.

If overheating regularly ruins your sleep, the Orion is a smart solution. I've been impressed by its effective and responsive cooling, which has overcome even my earnest attempts to overheat at bed time. The dual-temperature design also makes it a winner for bed sharers with contrasting needs.

It's an investment for sure. But at times this summer I would have pledged my life savings to sleep cooler — the Orion might have called my bluff. At $2,395 for a queen and with some hot summers ahead of us (cold winters, too), this might be a price you're willing to pay for good sleep.

The sleep tracking is also good, although it's better at the overall picture than the finer details. And I'm not sure it's worth the $250 extra to subscribe. The Withings Smart Mat is $50 less and has better tracking.

And the Orion does have some flaws, including a bulky control hub and a persistent buzzing noise. It also adds firmness to your mattress, so side sleepers might feel some pressure at the shoulder and hips.

But those problems fade into the background as I slip into a bed that's just the right temperature for me. And if sweaty nights are sabotaging your sleep, you might feel the same way.

Orion Sleep System review: Alternatives

Fall has finally arrived, which means it's time for the Tom's Guide sleep team to transform our bedrooms into a cozy sanctuaries for hibernation season. And we've found plenty of top-rated deals to give your sleep set-up a quick and impactful fall refresh, without breaking the bank.

From comfy bedding you can layer on chilly nights to one of the best sunrise alarm clocks for dark mornings, every bedroom essential you see here has been hand-picked by our panel of sleep experts. That includes our very own Certified Sleep Coach (CSSC), Claire Davies, and seasoned sleep product testers like myself.

My top cozy season pick? The newly-released Pine & Pillow Candle, $26.99 at Naturepedic, which is non-toxic and has a calming pine and vanilla aroma. Read on to find out what else myself and my fellow sleep enthusiasts are using to sleep better in the darker months ahead.

Claire Davies, Managing Editor of Sleep

Claire says: "For me, Fall and winter are all about 'light and layers'. A common bedding mistake is to swamp your bed with flannel sheets, a heavy comforter and thick blankets. That's a recipe for overheating. Layering it with breathable, temperature regulating fabrics – cotton, Tencel, bamboo and wool – keeps you cozy, not sweaty.

"Getting the right type of light after sleeping is also important to winter sleep health, as it helps regulate your circadian rhythm. With natural daylight sometimes not appearing until later in the morning, I recommend using blue light therapy glasses or a light therapy box within 30 minutes of waking. A good sunrise alarm clock, while not light therapy, can help you wake up more easily on pitch-black mornings. Here are my top suggestions for 'light and layers'..."

Nicola Appleton, Sleep Editor

"I use the Dreamegg sunrise alarm clock to wake up feeling refreshed and alert on dark fall mornings, while I unwind in the evenings by listening to sleep mediations with the Ozlo Sleepbuds 2," says Nicola.

"I was also lucky enough to nab a free 2-pack of Helix Dream Pillows with my Helix Midnight Luxe mattress, and I loved how comfortable and supportive for side sleeping they are. If you want to experience these medium loft, microfiber pillows for yourself, now is a great time to buy, as the Helix Dream Pillow set currently has 25% off."

Ruth Jones, Senior Sleep Staff Writer

Ruth says, "My favorite products include a weighted blanket from Oodie (I've been curling up under mine for evening movie marathons) and a weighted eye mask from Bearaby, as soon as I put it on I feel cozy.

"I enjoy hot cocoa before bed but they often come packed with sugar and caffeine. This caffeine-free Moonbrew is both sugar-free and mixed with sleep-inducing magnesium, making it the perfect choice for chilly evenings."

Frances Daniels, Senior Sleep Staff Writer

"I've spent the past three years covering and reviewing some of the most-hyped sleep gadgets, and a cozy sleep accessory I loved testing is the Birch Organic Mattress Topper — one of the best mattress toppers on the market. It uses temperature-regulating wool that will keep you warm and toasty in the colder months but cool in the summertime," says Frances.

"As well as enjoying the cozy ambience created by the Naturepedic Pine & Pillow Candle, I'm also a huge tea fanatic and love sipping on the latest herbal blends to unwind before bed. While pumpkin spice lattes have become synonymous with fall, they contain way too much sugar and caffeine to be enjoyed in the evening. That's why I'm swapping them for sweet, caffeine-free Pumpkin Spice Chai Tea, now $9.99 at teapigs."

I used to be a great sleeper, nodding off at the drop of a hat and clocking my full eight hours every night. But then I hit 40 and suddenly I’m finding it difficult to fall asleep, stay asleep and am often wide awake at 3 a.m.

Throughout my teens and twenties, sleeping was easy. It didn’t matter if I was on my friend’s couch, a plane or with my face pressed up against a bus window. My thirties were punctuated with raising young children, and sleepless nights were part of the gig.

But now that I’m 40+ and my kids no longer disrupt my rest, sleep is something I’m still struggling with. To find out why and what I can do to get the rest I need, I spoke to Dr. Chris Winter, a double boarded sleep specialist and Dr. Shelby Harris, board-certified clinical psychologist at Better Sleep.

• Read more: I’m getting 38 minutes more deep sleep a night thanks to this 10-min habit — and it fixed my 3 a.m. wake-ups

How turning 40 impacted my sleep

As a sleep writer and product tester, I have everything I need for a great night’s rest. I’m sleeping on the best mattress for my body type, I have a silk eye mask to block out ambient light and I pop in my sleepbuds every time noise threatens to disrupt my peaceful sleep sanctuary.

And yet, sleep is elusive. Instead of feeling relaxed and ready for rest, anxiety often washes over me and I’m alert, with my heart pounding. On the nights that I do drop off quickly, it’s common for me to then be wide awake at 3 a.m., feeling haunted by some vague worry. It's a problem that's only developed in recent years.

I’m exhausted, frustrated and ready for answers.

4 common causes of sleep disturbances for those aged 40+

"There is no switch that suddenly flips at age 40, but several biological and lifestyle factors can begin converging during this stage of life," explains Dr. Winter, a board certified neurologist with over 30 years of clinical experience.

These are the most common causes of sleep disturbances among those aged 40 and over...

1. Sleep becomes lighter

"Sleep naturally becomes somewhat lighter and more fragmented as we age, making us more susceptible to being awakened by noise, temperature changes or physical discomfort," explains Dr. Winter, who is a member of Natrol Scientific Advisory Board.

Dr. Harris also highlights the biological shift that occurs as we get older, leaving us more susceptible to nighttime awakenings.

"As we age, we spend less time in deep sleep and more time in lighter stages, making us more likely to notice brief awakenings," explains Dr. Harris, who specializes in behavioral sleep medicine.

Dr. Winter points out that most people wake briefly several times during the night, perhaps without even remembering. "More meaningful considerations are how long someone remains awake, how distressed they feel about the awakening and whether it affects how they function the following day," he explains.

"The key is to look at what is happening around that 3 a.m. wake-up, like temperature, stress, alcohol, medications, snoring, or other symptoms, rather than assuming the clock time itself points to a particular cause," advises Dr. Harris.

2. Hormonal fluctuations

As a 42 year old woman, I can't ignore the hormonal shifts that could be contributing to my sleep disturbances. "As we move into our 40s, several factors can begin to disrupt sleep that may not have been an issue earlier in life," explains Dr. Harris.

"One of the biggest is hormonal change, particularly the fluctuations in estrogen and progesterone that occur during perimenopause and menopause, which can contribute to night sweats, temperature changes, anxiety, and more fragmented sleep," the psychologist adds.

For me, nighttime anxiety has become a significant cause of my sleep disruptions. Knowing that hormonal fluctuations could be behind that shift in my mental health gives me hope that this feeling is temporary.

3. Daily stressors

Those in the 40+ age category are often part of the sandwich generation; we're raising children and caring for ageing parents. Throw in money worries and work pressures and we've created a perfect storm of stress — and that has a knock-on effect on our sleep.

"We tend to become more sensitive to stress as responsibilities around work, family, and caregiving accumulate," agrees Dr. Harris.

Stress can trigger the production of the 'stress' hormone cortisol. Levels of cortisol naturally begin to rise around 3 a.m. as part of our Cortisol Awakening Response (CAR), before peaking when we wake up. However, a higher baseline level of cortisol can lead to a stronger CAR, waking you up prematurely.

4. More susceptible to sleep disorders

Studies suggest that as we age, our risk of developing common sleep disorders such as restless legs syndrome, sleep apnea and nocturia increase.

Dr. Winter concurs with this. He notes that "restless legs syndrome and sleep apnea, the risk of which can increase as we age" are among contributors to disturbed sleep for people in the 40+ age group.

Regardless of your age or stage in life, if you have developed new symptoms that prevent you from getting the sleep you need it's important to discuss this with your doctor.

How to sleep better throughout midlife and beyond

Great sleep can be harder to come by as we advance in years. However, Dr. Winter and Dr. Harris share their top tips for managing age-related sleep disturbances, so you can get the rest you deserve.

• Don't panic: "Don't panic about an occasional bad night; worrying about sleep can actually make the problem worse," says Dr. Harris.
• Stick to a consistent sleep schedule: "Maintaining a consistent wake time each day, even after a difficult night, can help anchor the body’s internal clock," says Dr. Winter.
• Get plenty of morning sunlight: Like a consistent sleep schedule, natural sunlight can anchor your circadian rhythm, helping you to feel tired and alert at the right times.
• Keep a sleep diary: "Keeping a sleep diary for a week or two can help identify patterns involving stress, food, alcohol, exercise, medications or physical symptoms," advises Dr. Winter.
• Optimize your bedroom for sleep: Sleep becomes lighter as we age, which means we're more susceptible to light, sound and temperature-related disturbances, so keep your bedroom cool, dark and quiet.

The SweetNight CoolNest Mattress and the Siena Signature Mattress are two all-foam beds that deliver excellent temperature regulation for under $400 in a queen size. However, as a side sleeper, I know which cooling mattress I'd pick when choosing between the SweetNight CoolNest vs the Siena Signature.

The Siena Signature currently ranks as our favorite budget option in this year's best mattress guide, but after testing it through summer heatwaves, we now see the CoolNest as its biggest rival. While there's little doubt that both can keep us sleeping cool, which one will have side sleepers feeling comfy?

If you're a side sleeper looking for a budget memory foam mattress, this SweetNight CoolNest vs Siena Signature comparison guide will explore the two beds in terms of price, design, and comfort, so you can make an informed decision in this month's mattress sales.

• Read more: I tested the Leesa Original mattress with new eco-foams and it's still one of the comfiest queen beds under $1,100 for side sleepers — why I rate it

SweetNight CoolNest vs Siena Signature mattress: Specs at a glance

SweetNight CoolNest vs Siena Signature mattress: Price & Trials

• With the typical discount, a queen SweetNight is usually $399.99
• The Siena is $329 in a queen size thanks to a regular sale
• Both come with a 10-year warranty, but the Siena's trial is 80 nights longer

The 12" SweetNight CoolNest and the 10" Siena Signature are both featured in our 2026 best cheap mattress guide, with each model regularly sold under $400 in a queen and both coming with good benefits.

Right now, the SweetNight CoolNest and Siena Signature are at their typical sale prices. At SweetNight, a regular discount takes a queen to $399.99 (MSRP $579.99). Prices start at $349.99 (for both a twin XL and full size) but be aware twin and Cal king are both regularly sold out.

We don't expect this sale price to drop any further this month, though in September we did see the brand throw in $100 worth of free cooling pillows in honor of the Labor Day mattress sales.

Over at Siena, a queen Signature is $329 (with a 'Total Value' of $742 ) which makes it $70 cheaper than the queen CoolNest. Believe it or not, at times the Signature mattress has been even cheaper, dropping to $244 for a queen during holiday sale events.

Will the Siena return to under $300 for a queen during this year's Black Friday mattress sales? It's anyone's guess. But what remains a constant is Siena's extras: a 180-night sleep trial, a 10-year warranty, and free shipping and returns.

SweetNight has similar benefits, only its mattress trials are slightly shorter, at 100 nights.

SweetNight CoolNest vs Siena Signature mattress: Design & Materials

• Both have a fiberglass-free memory foam design
• SweetNight is a 12" specialist cooling bed with 6 layers
• Siena is a 10" bed with just 2 internal layers of foam

Like the beds you'll find in our best memory foam mattress guide, the SweetNight and Siena are fiberglass-free, all-foam mattresses, but they have very different builds and materials.

First of all, the SweetNight is a dedicated cooling model, whereas the Siena is a conventional memory foam mattress that just so happens to have a good deal of temperature control.

This distinction comes down to the cooling tech that the SweetNight boasts: PCM(Phase Change Material)-infused foam, cooling gel-infused memory foam and a nylon cooling cover that contains 20,000 air channels for increased ventilation. (PCMs in mattresses have been proven to improve human heat dissipation up to 25.6% compared to conventional mattresses)

The Siena's main form of cooling, meanwhile, is a lightweight, breathable cover. However, a breathable cover is pretty much an industry standard, and hardly makes the bed a cooling mattress.

At 12" tall, the SweetNight features six internal layers of foam under the cover, including the gel-infused and PCM-infused foam layers mentioned above, comfort foam, responsive foam, a high-density foam layer, and a water-resistant, reinforced layer of base foam.

The Siena keeps its 10" build simple with just two internal foam layers under the top cover: a memory foam comfort layer followed by a stability foam support layer below. There's also a durable bottom cover.

SweetNight CoolNest vs Siena Signature mattress: Comfort & Support

• The Siena is much firmer than the medium-firm CoolNest
• The CoolNest is best for side and back sleepers
• The Siena is too firm for side sleepers, but great for front sleeping

I was the lead tester on the SweetNight CoolNest Memory Foam mattress review, meaning I trialled the CoolNest in a lab for objective results and slept on it at home for subjective analysis.

After extensive testing, I can confidently say that the CoolNest has a medium-firm feel that's ideal for side and back sleepers like me. It provided enough comfort along pressure points like the shoulders and hips when side sleeping, but also provided enough support for my lower back when back sleeping, too.

In our pressure relief tests, the SweetNight outshined the Siena in terms of comfort, with its memory foam sinking deeper in the shoulder and hip regions of the mattress's surface.

By comparison, the Siena Memory Foam displayed much less "give" in the shoulder and hip areas (and our Siena Signature mattress review lead tester noted that her "shoulder would prefer something softer" for side sleeping in the long term.) This shows that's it's generally way too firm for side sleeping.

However, the firm, responsive support meant our lead tester described the Siena as a "dream for back and stomach sleepers."

So, while it's too firm for most side sleepers, it's one of the best mattresses for stomach sleepers — and back sleepers who prefer a firmer mattress will enjoy the sturdy support, too.

Side sleepers, meanwhile, should choose the SweetNight CoolNest, as should back sleepers who need lumbar support but prefer a softer mattress. Like the best mattresses for side sleepers, it provides a balance of cushioning comfort and medium-firm support.

SweetNight CoolNest vs Siena Signature mattress: Temperature Control

• The CoolNest is a specialist cooling bed infused with PCM
• The Siena is breathable, but isn't a cooling model per se
• Both performed well in our thermal regulation tests

As mentioned, the SweetNight CoolNest is a dedicated cooling model, meaning that temperature regulation is at the forefront of its design.

However, if you take a look in our best cooling mattress guide, you'll find plenty of conventional mattresses that aren't cooling per se, but offer great temperature control (and that includes the Siena Signature).

We test temperature regulation in two ways: the first is objectively in a lab, using a thermal imaging camera, and the second is sleeping on the mattress at-home and reporting how the sleep temperature subjectively felt.

Before I began sleeping on the SweetNight at home, I unboxed it in our sleep lab. Once it expanded and was ready for testing, we felt the SweetNight's cover. My fellow testers and I couldn't believe how cool-to-the-touch it was.

Then, I slept on the SweetNight in the height of summer, plagued by heatwaves, without the aid of AC. Pairing the SweetNight with light bedding, not once did I experience night sweats or 3 a.m. wake ups from overheating.

Meanwhile, fellow mattress tester Ruth Jones slept on the Siena Signature at home. She said that, while she tends to overheat on memory foam mattresses, she "remained a comfortable temperature all night on the Siena."

In our objective thermal imaging tests, both the Siena and the SweetNight performed well. The SweetNight initially shed body heat at a much faster rate, but the Siena absorbed less heat.

From this, we think both are good choices if you want a cooler mattress on a budget. The Siena might perform slightly stronger overall, but it's the SweetNight that offers an immediate dose of icy comfort when climbing into bed.

SweetNight CoolNest vs Siena Signature mattress: Which should you buy?

Buy the SweetNight CoolNest mattress if...

✅ You want a specialist cooling tech: While the Siena is breathable and is great at dissipating body heat, the SweetNight impressed us with it's dedicated cooling tech. The icy cover delivers an immediate hit of cool when climbing into bed.

✅ You're a side sleeper: The SweetNight CoolNest has a medium-firm feel that provides body-contouring comfort along the shoulders and hips when side sleeping.

✅ You prefer a softer memory foam feel: If you're a back sleeper and torn between the Siena and the SweetNight, both are supportive but the SweetNight is a better choice if you prefer something softer.

Buy the Siena Signature mattress if...

✅ You're a back or stomach sleeper: The Siena Signature has a firm feel, which is great for supporting back and stomach sleepers.

✅ You want the cheaper option: A queen is over $70 cheaper than the SweetNight in a queen, plus you get a longer sleep trial.

✅ You want a twin, Cal king, or split king size: The SweetNight is consistently unavailable in twin and Cal King, so look to the Siena if you want these sizes (plus a split king).

Warning: what you're about to read will make you itch. Because it turns out bed bugs are everywhere, from our train services to store restrooms. Even worse, they might be growing resistant to insecticides. If you need a minute to scrub your entire body, we understand.

So how worried should we be? Bed bugs are notoriously hard to get rid of and often enter your house on clothes and soft furnishings. While they don't carry disease, they love to bite and the first signs of a bed bug infestation are often itchy red marks.

But that doesn't mean you have to start grocery shopping in a hazmat suit. Staying alert and taking care can prevent bed bugs from turning your home into their sanctuary. Here's what you need to know.

• Don't turn your indoor heating on before vacuuming your mattress — dust mite expert explains why

Bed bugs are all over the place — but you don't need to panic

Two services on Southeastern railway, a major British train operator, were canceled recently following news bed bugs had been seen in driver's carriages. One driver reportedly refused to even board until "provided with a white full-body protection suit." (The Independent.)

Representatives for Southeastern insist bed bugs were only found in drivers cabs, with no passenger carriages impacted. But it's left travelers feeling somewhat jumpy.

Meanwhile, a home in Cardiff, UK, reportedly housed "millions" of bed bugs in what a pest controller described as "horrendous," claiming it was the worst outbreak he'd seen in 38 years (BBC.)

In the US, a trip to the store has become fraught following the news that bed bugs were spotted in several Kwik Trip locations in Wausau. WSAW reports the restrooms were closed for several days as professionals were bought in.

It all paints a gruesome picture. But before you cancel your commute, the risk of picking up bed bugs from trains or stores remains low. The most common source of bed bug outbreaks remains travel destinations — hotels, motels and even 5-star resorts are a bigger risk for bed bugs than taking the bus to the store.

3 ways to keep bed bugs out of your home

The best method of bed bug control is prevention. That doesn't have to be an overwhelming task. Follow a few simple steps to better guard your home against bed bug invasions.

1. Keep outside clothes away from your bed

After a long train journey you might be tempted to collapse straight onto your bed. However, the only clothes that should ever touch your mattress are your pajamas.

Outside clothes and shoe should stay away from the bed. And while you're at it, keep handbags, briefcases, shopping bags and luggage off your mattress. Bed bugs can hide in the seams of these everyday objects, waiting until you put them down on a soft surface to make a bid for freedom.

This is particularly important when returning from a vacation or overnight trip. Place any suitcases in the bath tub and wash any clothes you packed before returning them to your drawers.

2. Stay on top of your cleaning

It's a common myth that bed bugs are drawn to dirty furnishings — they're happy in any dark corner. But they do enjoy being left undisturbed. And once bed bugs have settled into a rarely cleaned mattress, it can take a while to spot an infestation.

So what does a good mattress cleaning schedule look like? Our first tip is to change your bed sheets once a week. Bed bugs dislike heat so washing bedding at a high temperature (fabric permitting, always read the care label) can help kill the early stages of an outbreak.

While your mattress is stripped, break out the vacuum. Concentrate on the seams and tufting, as these hidden corners are a bed bug favorite. If you think you've captured a bed bug, make sure to empty the vacuum outside the house.

Every three to six months, undergo a mattress deep clean. This is when you tackle deep set stains and moisture build up, tackles rarely seen places (including the bed frame) and get everything back to its best.

3. Invest in a high quality mattress encasement

A mattress encasement won't keep out bed bugs entirely. But it does provide an extra layer of protection between the mattress and any creepy crawlies.

Mattress encasements wrap all around the mattress, guarding the top, sides and the often neglected base. This means if bed bugs want to burrow into your bed, they have to work at it, giving you more chances to spot the interlopers.

While encasements don't need to be washed as regularly as your other bed sheets, we recommend cleaning a mattress protector once every one to two months.

Worried bed bugs are already in your home? Try these...

Diatomaceous earth, pest killer and bed bug traps won’t banish an infestation but they can be used to out a halt to an outbreak. If bed bugs have taken control of your mattress, however, we recommend contacting the professionals.

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

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

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

Hatch Restore 3 vs Hatch Sleep Clock: Price

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

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

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

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

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

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

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

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

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

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

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

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

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

Hatch Restore 3 vs Hatch Sleep Clock: Features

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

Sunrise simulation

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

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

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

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

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

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

Sleep tracking

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

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

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

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

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

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

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

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

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

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

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

Buy the Hatch Restore 3 if...

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

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

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

Buy the Hatch Sleep Clock if...

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

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

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

Shopping for a new mattress just got a whole lot more relaxing, as 3Z brands introduces a year-long sleep trial across its line-up. This extended trial covers some of the best mattresses we've tested, such as the side sleeper favorite Helix Midnight Luxe and the cooling comfort of the Bear Elite Hybrid.

A mattress trial is essential when buying a new bed. The at-home testing period gives you a chance to break in the mattress and see what it's like — it's the boxed mattress equivalent of lying on a bed in a store. Only better, because you get to test in real-world circumstances.

With the new 365-night trial, 3Z brands matches industry leading sleep trials from the likes of Saatva, Nectar and DreamCloud. The new benefit covers all beds in the 3Z brands portfolio; Helix, Bear, Leesa, Nolah, Brooklyn Bedding and Birch.

The best deals to shop with 3Z's new 365-night trial

Why no trial is a mattress red flag

Trial periods are considered standard for all the best mattresses in a box but that doesn't mean every bed online comes with one.

Mattresses from third-party retailers, such as Amazon and Walmart, are often sold without a trial. They might include a returns period but this comes with a big caveat — you typically can't return the mattress if it's been taken out of the box.

So if you purchase a mattress without a trial period and find the feel doesn't match the reviews (or you thought you wanted soft but it turns out you need firm), you're stuck with a bad bed. Or you have to shell out for a new one.

There are some occasions when you might feel comfortable ditching the trial. For example, Tempur-Pedic outlet mattresses don't come with a trial but do come with mega price cuts. Forgoing a sleep trial might be worth the trade-off.

And many of the mattresses used in hotels are sold without a trial. If you want to test before you buy, you need to book a night's stay in your chosen resort.

I love my husband, but I do not love the window-rattling sound he makes when he snores at night. The only thing that allows me to get a wink of sleep are the Ozlo Sleepbuds 2, now $42 off at Amazon. That brings them down to $237 from $279, which is their lowest ever price.

The Ozlo Sleepbuds 2 are among the best sleep headphones we've tested, thanks in part to their low-profile design that's superbly comfortable for side sleepers. Plus, they feature crisp audio alongside noise-masking technology that effectively drowns out loud noise.

They also track sleep, as well as record night time environmental factors, such as light, temperature and sound. So I can actually show my husband how loud his snoring is. Here's a closer look at my top pick of the Amazon Prime Day sleep deals...

How the Ozlo Sleepbuds 2 saved my sleep

And, quite possibly, my marriage. Slightly controversially, the Sleepbuds 2 eschew active noise cancelling (ANC) in favor of noise-masking technology. What that means is that the earbuds will drown out your noise disturbance with a different sound, instead of silencing it altogether.

So, while my husband's esophagus vibrates noisily with every inhale, I'm listening to gentle ocean waves or deep breathing my way through a sleep meditation.

Forgoing ANC also means the Ozlos are lighter and boast a lower profile than other ANC models on the market, like the Soundcore Sleep A30. The Ozlo Sleepbuds 2 are the smallest earbuds designed specifically for sleep. That means that they're superbly comfortable in all sleep positions, including side sleeping.

The Sleepbuds 2 are laced with biometric sensors, which provide basic sleep tracking. The case itself also houses environmental sensors, which monitor what's happening around you as you sleep.

The idea is that by combining an overview of your sleep with a record of any sound, light or temperature disruptions in your bedroom, you get a clear picture of exactly what it is that's hurting your slumber.

To show you how this works in practice, here's a look at my sleep stats. (Note the 94 decibel sound at some point between 22:46 and 05:37. That's the equivalent of a buzzsaw or leaf blower).

Via the app and bluetooth connectivity, you can control how you use your Sleepbuds, choosing from a soundscape or sleep masking sound. You also have the option to pre-set your chosen sound, volume and duration, so all you have to do is pop the buds in your ears before bed.

I've set mine to a soothing sleep sound or gentle rainfall that lasts for 20 minutes before turning off. Of course, you can listen to sound all night if you want (you'll get around 10 hours on a single charge, with the case providing an additional 2-3 charges).

There's no getting away from the fact that these sleepbuds are still expensive, even after today's price cut. But if you're looking for a comfortable and reliable piece of kit to drown out noise disturbances, this is it.

Prefer ANC? Try this deal instead

A couple of months ago, I discovered an easy and cheap way to lift yellow stains from my pillows and restore them to bright white. The star ingredient in my pillow-cleaning toolkit? 3% Hydrogen Peroxide, now just $3.98 in Amazon's Prime Day sale. Yes, the humble medicine cabinet staple doubles as a stain-removing essential.

I discovered this versatile ingredient when trying viral and gold-standard pillow cleaning hacks, and hydrogen peroxide was the only product that could get my pillow back to mint condition. However, it's not the only ingredient I have in my toolkit, which is why I've rounded up everything I used to brighten yellow pillows — and the good news is that they're all live Prime Day deals.

Plus, if you feel that it's time to bite the bullet and replace your yellowed pillow, I've rounded up three of the best pillows to buy. One of my favorite Amazon Prime Day sleep deals is the Beckham Hotel Collection Pillows, now 34% off at Amazon, but I've also included two excellent pillow deals outside of the retail giant.

Prime Day pillow deals

Sometimes, there's not enough hydrogen peroxide in the world to bring your pillow back to factory condition. Every pillow has an expiration date, and most pillows should be replaced after two years of use.

So, if you think your pillow has seen better days, and a deep clean won't cover up the fact that its lost its support and comfort, here are my favorite pillow deals from the this month's sleep and mattress sales.

The cordless mattress vacuum I always reach for when cleaning my own mattress and pillows, and those we test in our sleep lab, is the FEPPO cordless mattress vacuum cleaner, now $75 at Amazon (was $109.99). This UV-C Light mattress cleaner hasn't let me down yet, and it's the tool I'll b using regularly to clean my mattress during flu season to keep bugs at bay.

Along with high suction and a brushless design, the FEPPO boasts a UV-C light to kill bacteria and dust mites on the spot. Plus, it employs high frequency ultrasonic tech to reach down and lift debris from parts of my mattress and pillow that I can't reach.

When I recently wanted to lift deep set yellow stains from one of my favorite memory foam pillows, a thorough vacuum with the FEPPO was the first step in restoring it back to its bright white best. It's nearly $35 off in the Amazon Prime Day mattress and sleep deals event, but the sale ends tonight so you don't have long here.

• Don't turn your indoor heating on before vacuuming your mattress — dust mite expert explains why

My secret weapon against bacteria this flu season

Flu season is here. In my household, the FEPPO cordless mattress vacuum is my first line of defence against us all getting sick. Left unchecked, dust mites, allergens and bacteria are all free to breed and multiply in the deep layers of our pillows and mattresses.

I vacuum my mattress and pillows regularly as part of my cleaning routine to help kill the bacteria that can make us ill, thanks to its UV-C light, which sanitizes the surface. (To get technical, the ultraviolet light apparently penetrates the cell wall of the bacteria, so it can't reproduce).

The FEPPO also pumps out a whopping 5,800 taps per minutes, which helps disturb, lift and suck up the dust mites (and their fecal matter) dwelling in your bed. It also employs ultrasound technology to lift debris from the deep layers of your mattress and pillow.

I strangely love rolling the vacuum across a seemingly clean surface and watching the dust chambers fill with fine particles that, just a few hours previously, I was sleeping right up against.

This mattress vacuum is cordless, which means I can use it to vacuum my kids' bunkbeds, which is way too difficult with my regular stick vacuum. It takes 2.5 hours to charge but lasts 30 minutes on full power, which is long enough to slaughter a colony of dust mites.

HEPA filtration means it traps 99.9% of particulate matter, while the brushless design apparently means higher suction. All of which is to say, dust mites and bacteria stand no chance in my house.

Want more power? Try this instead...

I've only been impressed with a handful of mattress deals this Prime Day, but Amazon's biggest sale is making up for it with great discounts on sleep accessories — that includes mattress toppers. The Tempur-Pedic Tempur-Adapt + Cooling Mattress Topper, now $319 (was $429) in a queen at Amazon, is one of the best bedding deals I've seen this Prime Day.

After rigorous testing, we named the Tempur-Adapt + Cooling Mattress Topper this year's best mattress topper. It both softens and cools hard beds, helping tackle two common sleep saboteurs. But it's not the only cooling model discounted this Prime Day... especially as many sleep brands are running their own rival (sometimes even better) sales.

The CopperWELL Mattress Topper, now $200 (was $249) at Molecule, is our top pick for hot sleepers and a prime (no pun intended) example of a great Amazon Prime Day sleep deal found outside of Amazon. These are all the best mattress topper discounts in this year's Amazon October Prime Day sales.

• Read more: I tested the Leesa Original mattress with new eco-foams and it's still one of the comfiest queen beds under $1,100 for side sleepers — why I rate it