The Coros Pace 4 is $200 cheaper than the Pro model and has the same software features, and has proved just as accurate during my testing too.
The Pace 4 Pro offers a larger, brighter display, longer battery life, a sturdier design and more internal storage as its key upgrades on the standard Pace 4.
The Coros Pace 4 and Coros Pace 4 Pro are two of the best sports watches I’ve tested over the past year, and I’ve racked up hundreds of miles of running with both of them during marathon training.
They share a lot of identical features, running the same software and both offering offline maps and the same training analysis features. Both have also proved reliably accurate in my testing.
There are some key differences that make the Pace 4 Pro worth considering over the Pace 4, even though it costs $200 more, with the main ones being its superior battery life and more attractive design.
I’ll dive into those differences below and compare the accuracy of both watches during my testing. For more details on either watch, check out my Coros Pace 4 review and my Coros Pace 4 Pro review.
Coros Pace 4 Pro vs Coros Pace 4: Price
(Image credit: Future)
The Coros Pace 4 Pro costs $449 in the U.S. and £389 in the U.K., which is a big jump in price from the Coros Pace 4, which is $249/£229 for the standard watch and $279/£249 for the aluminum model.
Coros Pace 4 Pro vs Coros Pace 4: Design and display
(Image credit: Future)
While there are also differences in battery life, the main reason I’d consider upgrading to the Coros Pace 4 Pro is its design.
This is the best-looking Coros watch yet, in my opinion, and it also uses sturdier materials than the Pace 4, with a titanium bezel and sapphire crystal screen.
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The screen on the Pro is also noticeably bigger and brighter than the one on the standard Pace 4, and this is done without making the Pace 4 Pro thicker or much heavier.
It’s still a light watch that’s comfortable to wear 24/7, and fits well on my thin wrist. The Pace 4’s even smaller design might still appeal more to some people, though.
(Image credit: Future)
Another plus is that the Pace 4’s front has a wider variety of colors. The Pace 4 Pro is currently only available in black and white, whereas the Pace 4 comes in black, white, yellow and ultraviolet, along with a special Jakob Ingebritsen edition that’s black and gold.
The Pace 4 Pro does have a lot more storage than the Pace 4, though, with 32GB compared with 4GB. This is handy if you plan to download a lot of maps or music onto the watch, but 4GB is enough if you just need maps for your local area and any spots you plan to visit.
For me, the Coros Pace 4 Pro’s design makes it a better watch to wear all the time, and the large screen means your stats are clearer and easier to read at a glance during activities, as are the offline maps.
Coros Pace 4 Pro vs Coros Pace 4: GPS & heart rate accuracy
(Image credit: Future)
I’ve done a lot of running with both watches, using the Coros Pace 4 for six months, including running the London Marathon and racking up a few hundred miles with the Pace 4 Pro over the past month or so.
During that time, the GPS accuracy on both watches has been nigh-on impeccable. I use both in the most accurate multi-band mode, and even in tricky conditions such as under skyscrapers in city centers, they both produce reliably accurate GPS tracks and consistent distance and pace stats.
I also ran with both watches at the same time, comparing them to the Garmin Forerunner 970 as well, and they produced almost identical GPS tracks and distance stats. I wouldn’t base your decision on picking between them on GPS accuracy.
(Image credit: Future)
The same goes for heart rate accuracy; they have been similarly accurate for me over extended testing when comparing their readings to a chest strap heart rate monitor.
Image 1 of 1
Click to expand (Image credit: DC Rainmaker Analyzer)
Neither is perfect — I find both the Pace 4 and Pace 4 Pro will throw up the occasional incorrect spike in heart rate on runs, and lag behind a chest strap in strength workouts — but both have mostly been very reliable during my training and matched a chest strap during races.
I wouldn’t say either is better than the other, and you could use either to guide your training, but for the most accurate results I’d still pair a chest strap with both watches.
Coros Pace 4 Pro vs Coros Pace 4: Battery life
(Image credit: Future)
The larger design of the Pace 4 Pro has been put to good use with regard to battery life. It lasts up to 21 days in watch mode compared to 19 on the Pace 4 (seven days vs. six days with the screen always-on), and offers 30 hours of multi-band GPS tracking compared to 24 on the Pace 4.
I found the difference in battery life to be heightened with my real-world use. I have the screen always on for both and run every day using the most power-intensive GPS mode.
With that usage, the Coros Pace 4 Pro has been lasting me seven days on a charge, whereas the Pace 4 lasts five days.
Both are impressively long-lasting given their small sizes and AMOLED displays, but opting for the Pace 4 Pro might save you a couple of trips to the charger a month.
Coros Pace 4 Pro vs Coros Pace 4: Specs compared
Swipe to scroll horizontally
Coros Pace 4 Pro vs Coros Pace 4
Header Cell – Column 0
Coros Pace 4 Pro
Coros Pace 4
Price
$449/£389
$249/£229; $279/£249 (aluminum)
Size
47.6 x 11.8mm
43.4 x 11.8mm
Display
1.47in 466 x 466 AMOLED
1.2in 390 x 390 AMOLED
Bezel
Titanium
Plastic or aluminum
Screen
Sapphire crystal
Glass
Weight
51g
40g
Water resistance
5 ATM
50m
Battery life (watch mode)
Up to 21 days
Up to 19 days
Battery life (multi- band GPS)
30 hours
24 hours
Navigation
Offline maps
Breadcrumb
NFC payments
No
No
Mic/speaker
Mic & speaker
Mic
Storage
32GB
4GB
Coros Pace 4 Pro vs Coros Pace 4: Verdict
(Image credit: Future)
The Coros Pace 4 is the better value watch of the two, since it matches the Pace 4 Pro on key features and is just as accurate, but the design of the Pace 4 Pro is a noticeable upgrade that many will appreciate.
As someone who wears a sports watch 24/7, the bigger, brighter screen of the Pace 4 Pro and more attractive design feels worth the extra outlay, with longer battery life a welcome bonus. It’s also easier to read stats and use maps during activities on the larger display.
If you only use a sports watch during workouts, or prefer your wearable to be as small and light as possible, the Coros Pace 4 makes more sense, and it comes in a couple more vibrant color options, too.
Nick Harris-Fry is an experienced health and fitness journalist, writing professionally since 2012. He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024. Nick is a keen runner and also the founder of YouTube channel The Run Testers, which specialises in reviewing running shoes, watches, headphones and other gear.
Nick ran his first marathon in 2016 and became obsessed with the sport. He now has PBs of 2hr 25min for the marathon and 15min 30sec for 5K. Nick is also a qualified Run Leader in the UK.
I wish all my clients would ask me how to build strong hips that feel open and free because the answer isn’t necessarily what you might think.
Years ago, the gold standard was stretching. But now, the tide is turning in favor of weighted mobility routines, dynamic stretching and more controlled weight training. If you can, loading your mobility warm-ups will help you build strength, control and stability that carries over to all exercise.
It’s hard to convince people to stick to a consistent mobility routine, but I’m hoping these quick tips will convince you to make more space in your week for low-impact movement.
Recently, a 60-year-old client asked me for strong hips, and I gave her this advice. Just remember, this routine was designed with my client in mind. Seek medical advice personalized to you before starting a new regimen.
My 60-year-old client asked me how to get stronger hips, so I recommended two things straight away
I recommend thinking about two things in particular for strong hips.
1. Planes of motion
(Image credit: Shutterstock)
The planes of motion refer to sagittal, frontal and rotational movement, which means movements front-back, side-to-side, and rotation. To keep your hips truly strong and healthy, you must target as many of them as possible, which means moving in all directions.
I’ve included a short video below to show you some examples of movements you can try, but as a general rule of thumb, think about lifting and lowering your legs (the job of the hip flexors), internally and externally rotating your hip joints, abducting your hips, which means moving your leg away from your midline, plus adducting, which means bringing the limbs closer.
2. Loading the hips and force production
(Image credit: Shutterstock)
Loading your movements with resistance bands, kettlebells, dumbbells, loop bands, barbells and props like Pilates balls will increase the intensity and resistance your joints and muscles work through, but the exercises themselves should remain low-impact.
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Think about longevity and the ability of your hips to withstand impact. That is your key to injury prevention. You don’t need heavy weights, either; you just need to move slowly and with control, using rep ranges between 6-10 and sets between 2-4.
Sometimes, you can feel an exercise more with a lighter weight, full control and range of motion. It doesn’t take away from the movement when the quality improves. I’ve included a short warm-up example below that you can use with just a loop band.
I recently spoke with a bone loading expert (our chat will be published in the next few days, at the time of writing), who told me that the best way to build strong bones, ligaments, muscles and tendons is to produce high force using low-impact movement.
That includes pushing hard against a stationary object or holding positions using heavy loads. Consider this the next time you turn to a HIIT routine!
Avoid “just” stretching
(Image credit: Shutterstock)
Your hips help you raise your knees. But they need to rotate, adduct, abduct, stabilize, protect, control and help produce force, too. So just sitting in a stretch for a few minutes, while beneficial for short-term flexibility, isn’t going to cut it if you want to build truly strong, mobile hips.
Think about how long many of us sit during the day; our hips respond really well to movement, so when you take a break from your desk, use that opportunity wisely. I’m not saying don’t stretch at all, just don’t depend on it to fix all niggles and tightness. Staying stationary can cause weaknesses and underactive muscles, which in areas like the hips can lead to back pain.
Also, much of the existing research on the stretch reflex indicates we need to sit in stretches for much longer than we realize to allow muscles to feel safe enough to relax. While your reflex prevents any sudden force or overstretching by inhibiting it, stretching for over 30 seconds gently signals to your muscles and nervous system that your body is safe, allowing you to benefit from the stretch properly and relax into it.
So, if you do plan to stretch, give yourself enough time to settle into it. I recommend Yin yoga, which is a slow, static form of yoga that encompasses this.
Verdict
Overall, it really is as simple as choosing 3-6 low-impact exercises you enjoy, performing 6-10 reps and 2-4 sets of them, and loading them appropriately using equipment you like using. Use as much range of motion and slow, controlled movement as you can, and focus on producing force against resistance without high-impact joint work.
Over time, progress movements accordingly or switch them out. Move your hips in all directions, and try to focus on the ones you don’t like or aren’t good at, as this is a sign your hips need it!
Follow Tom’s Guide fitness on Instagram for more workouts, routines, tips, and tricks.
Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom’s Guide. She is also currently undertaking her Yoga For Athletes training course.
Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.
Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.
She also coaches mobility and flexibility classes several times a week.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
Sweaty, uncomfortable nights have met their match in the Orion Sleep System, a smart mattress cover that uses subtle water tubes to cool and heat your bed as you sleep. It kept my mattress at the perfect neutral feel throughout seasonal temperature fluctuations, ensuring I never once woke up with a clammy neck and kicked off covers. At $2,399 for a queen it’s cheaper than its rivals and no subscription is required, making it a more affordable take on overheating (although, admittedly, still expensive.)
Reasons to buy
+
Active temperature control to prevent night sweats
+
Dual controls keep both sides of the bed comfortable
+
Easy to set up and use
+
Detailed sleep tracking available
+
Cheaper than the alternatives
Reasons to avoid
–
Control Tower makes a low-level ‘hum’ that some might find distracting
–
Sleep tracking is basic
–
Limited sizes
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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?
Orion Sleep System Specs
Type: Smart mattress cover and hub Fits: 10″-16″ tall mattresses Sizes: 3 (Queen to Cal king) Trial period: 30 nights Warranty: 2 years (upgrade to 5 years for $399) Shipping: Free Price: From $2,395 at Orion
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.
(Image credit: Future)
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:
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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.
During the night Orion’s Sleep System heats and cools to keep you at a comfortable temperature. It’s a smart piece of tech with a high price tag, starting at $2,395 for a queen (smaller sizes aren’t available currently.) A 30-night trial and 2-year warranty are included, and you can add sleep tracking for an extra $250 a year.
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.
(Image credit: Orion)
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.
Image 1 of 5
Both boxes from Orion were bulky and I’d ordered the smallest size (Image credit: Future)
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.
(Image credit: Orion)
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.
It’s like the room temperature room (for anyone who’s attended air conditioning repair school.) (Image credit: Future)
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.
You can adjust the temperature to suit your needs, or allow Orion to make the changes for you (Image credit: Orion)
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.
Image 1 of 2
(Image credit: Future)
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.
Image 1 of 5
(Image credit: Orion / Oura)
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?
(Image credit: Future)
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
Like the Orion, the Eight Sleep Pod is a temperature controlling mattress cover. It’s more expensive (a queen is $2,899 and that’s without the mandatory subscription) but it also does more, including a smart alarm feature and snore detect. We haven’t tested the latest iteration but check out our Eight Sleep Pod 4 review to learn more about the cooling.
Bear
Elite Hybrid Mattress
If the Orion is a high tech solution to night sweats, the Bear Elite Hybrid is the traditional alternative. Our favorite cooling mattress, in our Bear Elite Hybrid mattress review we were impressed with how the breathable coils, integrated Celliant fabric and copper infusions kept the bed cool all night long. A queen is $1,598 in the standard sale (was $2,284) but look out for 40% off.
Molecule
Molecule CopperWELL Mattress Topper
The Molecule CopperWell Mattress Topper is a good choice if you want to add cooling comfort to your existing bed without investing in a smart solution. One of the best mattress toppers we’ve tested, the copper-infused design helps kick out excess heat so you can sleep cool. A queen is $249.99 at Molecule and sales are rare, but discounts can pop up around the holidays.
Senior Sleep Staff Writer
Ruth is an experienced Senior Staff writer at Tom’s Guide, covering all things sleep and mattresses. She writes to help people sleep better, from how-tos to the latest deals to mattress reviews, and has interviewed an array of experts who share her passion. She is also our specialist on memory foam — she’s flown around the world to see memory foam being made — and leads our hotel mattress content. She has a deep interest in the link between sleep and health, and has tried enough mattresses, from Helix to Nectar to Simba, to know the right bed really can make a difference to your wellbeing. Before joining the team at Tom’s Guide, Ruth worked as a sleep and mattress writer for our sister website, TechRadar.
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Adding load to mobility exercises is a brilliant way to supercharge them; more resistance, more work, more control…more gains.
This exercise opens your hips and stretches your glutes, making it one of the better hip mobility exercises I’ve used over time with various clients. I highly recommend one of the best kettlebells, but not anything too clunky, as that will limit range of motion.
Intrigued? Here’s the move, plus the benefits. And all you need is a weight and a bench or something similar.
How to do the kettlebell figure-4 deadlift
I see this move butchered, and sadly, it will put strain on your shoulders and back, so we need to maximize glute activation, engage the core muscles and hinge at the hips. Shoulders must be pulled back, and your back should stay straight throughout, just like you would during a standard deadlift.
My best advice is to add load gradually, adjust your reps, or play around with a slower tempo to get the most out of this kettlebell exercise. The payoff is more protection for your back, better hip strength, range of motion and stability, and active glutes.
I see this move butchered often…
Here’s how to do the kettlebell figure-4 deadlift properly.
Stand with a box, bench, or similar to your left side.
Position the outer side of your right foot on the top edge of the box and draw your right knee down, squaring off your hips to create a figure-4 shape.
Hold a kettlebell by the handle using both hands.
Hinge forward at your hips, send your butt back and lower the weight through the gap in your legs, as if performing a deadlift. Your back should be straight and shoulders drawn back, core active.
Lower as far as you can until you feel a deep stretch in your glutes, hips and hamstrings, then drive upward to stand.
3-4 sets, 6-8 reps per side.
Common mistakes include:
Hunching: I often see people hunching just to lower the weight further. Think about keeping a straight line from neck to lower back and imagine you’re shutting a car door or cupboard door behind you with your butt.
Rotating: It’s easy to start rotating to one side if one side of your body feels tighter than the other. Keep your hips square and chest forward and proud.
Forcing the knee: If you find it difficult to open your hip and draw your knee down, this is due to limited mobility and tightness. Over time, and with practice, this should improve. Don’t force your knees; just meet your body where it is.
Over time, add load to make the exercise more challenging. You can still perform this move if your knee doesn’t align with your foot, but be careful not to move through pain. If the exercise hurts, stop, and consult a relevant medical professional.
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You want all that action in your hips, glutes, core and hamstrings. Think about tucking everything in and drawing your navel toward your spine. As you exhale, that’s your time to lift the weight; as you inhale, that’s the time to lower the weight between your legs. Use that breath. Think about lowering down slowly, then driving up powerfully.
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If you, like me, struggle to engage your glutes during leg day workouts, or you find that one side fires up better than the other, working one side of your body at a time like this will help you learn about any imbalances or areas you may be neglecting.
Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom’s Guide. She is also currently undertaking her Yoga For Athletes training course.
Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.
Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.
She also coaches mobility and flexibility classes several times a week.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
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.
How turning 40 impacted my sleep
(Image credit: Getty Images)
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.
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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.
(Image credit: Getty Images)
“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.
(Image credit: Getty Images)
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.
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.
Nicola is the Sleep Editor at Tom’s Guide. With a career in journalism spanning two decades, Nicola brings experience to the team and the knowledge of what makes a great article, whether that’s a how-to mattress cleaning feature, a deep dive into melatonin gummies, or an in-depth mattress review. As a sleep editor, few better understand how important a decent mattress is to the overall quality of our sleep, and precisely how our sleep impacts our physical and mental health. As well as tackling the vast topic of sleep, Nicola joins the raft of expert mattress specialists at Tom’s Guide, who test and compare a wide range of mattresses in order to guide readers towards the very best options on the market.
Every single running coach I’ve ever interviewed, without fail, says the same thing: whatever you’re training for, easy runs should be easy. Like all runners, I have the tendency to set out at an easy pace and gradually let it creep as the run progresses. Call it ego, call it impatience, but it’s a sure-fire way to overtrain and get injured before you reach the start line.
This is where Zone 2 training comes in. Zone 2 refers to 60-70% of your max heart rate, and it’s an intensity where you burn fat for fuel. These sessions train your body to build more mitochondria, which makes your body more efficient at producing energy. It also means you’re not generating large amounts of lactic acid, so you won’t need days of recovery.
(Image credit: Future)
One study published in the Healthcare journal demonstrates how a group of cross-country ski athletes improved their performance by taking up zone two training. It’s not limited to skiing; it’s a popular training method used frequently in endurance sports like running, cycling, and swimming.
On a scale of one to 10, where one is sitting at your desk reading this article, and 10 is an all-out sprint, Zone 2 should feel like a three or a four. You should be able to maintain the pace for hours, or easily hold a conversation with someone running next to you.
Yet if you’re running alone, it can be harder to keep things this light, which is where your smartwatch comes in. Keeping an eye on your heart rate zone ensures you’re not working too hard, especially on days when you might be run down, or on a particularly hilly route and your heart rate might be elevated.
Sure, you’ve probably realized you can see your heart rate on your Apple Watch, but I’ve been running with an Apple Watch for years and didn’t know about this simple hack to make my Zone 2 runs easier.
How to set up heart rate alerts on the Apple Watch
Whether you’re running with the new Apple Watch Ultra 4 or an older Apple Watch, the process is the same. You set the alert up before heading out for a run, and your watch will tell you if you start to creep out of the zone.
Open the Workout app on your Apple Watch
Scroll out Outdoor Run and tap the bell icon in the bottom right corner
Scroll down to Alerts
Tap Heart Rate
Select Target Zone, or set up a custom zone by entering specific high and low beats per minute
Tap the back arrow and start your workout. Your watch will alert you when your heart rate strays outside the window.
The best part? As you get fitter and stronger, your heart rate zones will change as your resting heart rate drops, and your heart will become more efficient at clearing lactic acid. If you’ve set them to automatic, the Apple Watch will update your zones, helping you increase your pace while still ensuring you’re not pushing yourself too hard.
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Jane McGuire is Tom’s Guide’s Fitness Managing Editor, which means she looks after everything fitness-related – from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past ten years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone.
Sleep deprivation remains widespread among leaders, and many leaders underestimate how much fatigue affects their performance. A new survey of 1,009 U.S. managers and executives suggests that the
At 8:40 a.m. on a Friday, a leadership team gathers to make the biggest call of its quarter. The CEO hasn’t had enough sleep all week, but nobody knows that, because she arrived energized, with a coffee in her hand, performing alertness the way many senior leaders learn to do. She’s far from the only one in the room performing alertness, though. Many of the others in the room are hiding their own sleep deprivation—which means the decision they’re all about to make may be shaped as much by the sleep they’ve lost this week as by the analysis in front of them.
When employees seem stressed, leaders typically blame workload and respond with the usual remedies: task redistribution, time off, time management training. But a meta-analysis of 515 studies
