Tag: Sleep

  • I tested Orion’s smart mattress cover for a month — it’s banished my night sweats and can stop 3 a.m. wake ups

    I tested Orion’s smart mattress cover for a month — it’s banished my night sweats and can stop 3 a.m. wake ups

    Tom’s Guide Verdict

    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.

    The Orion Sleep System on a mattress in our reviewer's bedroom

    (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.

    Orion Sleep System (Queen)

    Orion Sleep System (Queen): was $2,395 now $2,195 at Orion Sleep

    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.

    The Orion mattress cover on a bed with the Orion Control Tower next to the mattress

    (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

    A blue Orion box on the bed in our reviewer's bedroom
    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.

    An overhead shot of the Orion mattress cover with one side lit red and the other blue. Overlaid on top is a graphic showing the sleep temperatures for two users

    (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.

    A close up of our reviewer's hand touching the surface of the Orion Sleep System to check the feel

    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.

    A screenshot of the Orion app

    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

    The Orion Sleep System on a mattress in our reviewer's bedroom. IN the background the Control Tower is visible
    (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

    On the left, a screenshot of the sleep tracking in the Orion app. On the right, a screenshot of the sleep tracking in the Oura Ring app
    (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?

    A close up of the Orion Sleep System Control Tower

    (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

    The Eight Sleep Pod 6 control hub and mattress cover (folded) against a white background

    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.

    The white and blue Bear Elite Hybrid cooling mattress on a white background

    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 CopperWELL Mattress Topper

    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.

    Ruth Jones

    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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  • Cozy season is here — 12 bedroom essentials our sleep experts swear by for better Fall and winter sleep

    Cozy season is here — 12 bedroom essentials our sleep experts swear by for better Fall and winter sleep

    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.”


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  • I hit 40 and suddenly started waking up at 3 a.m. every night — sleep doctors explains why, plus how to fix it

    I hit 40 and suddenly started waking up at 3 a.m. every night — sleep doctors explains why, plus how to fix it

    The image shows a blond woman sitting up in bed with her eyes closed and her head in her hands. Inset to the left, a dark haired woman in bed reaches for the clock - the time is 3 a.m.
    (Image credit: Getty Images)

    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

    The image shows a blonde haired woman sitting up in bed inside a dark bedroom. Her knees are bent and her hands are placed over her face.

    (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.

    Get instant access to breaking news, the hottest reviews, great deals and helpful tips.

    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.

    A woman lies in bed awake shortly after 3 am.

    (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.

    A woman lies awake in bed, unable to sleep

    (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.

    4. More susceptible to sleep disorders

    Man lying on his back in bed with his mouth wide open snoring

    (Image credit: Getty Images)

    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.

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    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.

  • Research: Sleep Deprivation Is a Leadership Problem

    Research: Sleep Deprivation Is a Leadership Problem

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    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.