Sleep Awareness Week 2024 — how to become your 'best slept self' this year (2024)

Sleep Awareness Week 2024 — how to become your 'best slept self' this year (1)

Sleep Awareness Week 2024 has now ended, but our entire week's worth of content (spanning Sunday 10th to Saturday 16th March) is still available for you to read. From how to choose the best mattress for your body to harnessing tech to help you better understand your sleep patterns and habits, we've spent the week looking at the different aspects of sleep and ways you can improve yours.

Sleep Awareness Week was established in 1998 by the National Sleep Foundation (NSF) and each year the non-profit corporation publishes its annual Sleep in America poll. This year’s poll looks at the connection between sleep and mental health in teens.

For the past several days we've been sharing the latest products, techniques and advice to help you fall asleep faster, easier and for longer. We teamed up with leading sleep experts, including doctors of sleep medicine, neuroscientists and chartered psychologists, to answer key questions around a number of sleep issues.

This article contains all of our essential sleep content, so bookmark the page and check back whenever you need to gen up on the latest sleep tips and techniques. If you have any sleep or mattress questions you would like help with, please contact us at sleeptalk@futurenet.com.

Sleep Awareness Week 2024 — how to become your 'best slept self' this year (2)

Nectar Mattress: up to 40% off at Nectar Sleep
During Sleep Awareness Week, you can save up to 40% on memory foam and hybrid mattresses at Nectar Sleep. We rate the Nectar Memory Foam as the best mattress for most sleepers with a smaller budget seeking a breathable and supportive all-foam bed to relieve aches and pains. A queen is now reduced to $649 in the US and £600 for a double with a free bedding bundle in the UK. You'll also get a lifetime warranty and year's sleep trial.

Sleep Awareness Week: Sleep health

How to use the 4 7 8 sleep method to fall asleep fast and curb anxiety
Are you feeling too stressed to sleep? The 4 7 8 Sleep Method is can help you quickly drop into a state of relaxation, helping you to fall asleep faster. Here's what you need to know about this super calming breathing technique, how it works and how to start using it tonight to sleep better.

I tried TikTok’s viral sweater sleep hack — here’s what happened
The now-viral Sweater Sleep Hack can apparently provide the same benefits of the Sleep Crown pillow, but without any of the cost. To coincide withSleep Awareness WeekI decided to give it a go — here’s what it did for my sleep

The barriers women face in getting a good night's sleep in today's society
Although studies indicate that women may require slightly more sleep than men, certain biological, hormonal and societal barriers prevent women from getting the same amount of quality sleep as men. Monica P. Mallampalli, PhD — a biomedical scientist, women’s health and sleep expert helps explain why.

Sleep doctor shares the top 5 causes of insomnia — and how to manage it
Insomnia is a common sleep disorder that can impact both the quality and duration of your sleep.But what causes insomnia? Here, we explore the research and talk to Dr Sophie Bostock, a leading doctor of sleep medicine, about the top five causes of insomnia.

I’m a sleep coach — 5 mistakes people make with naps that stop them sleeping through the night
Want to know how how to enjoy a replenishing daytime nap and still sleep soundly at night? I've been taking a daily nap for over 18 months – these are the mistakes I made and how you can avoid them.

What is sleep paralysis — and is it possible to stop it from happening in the moment?
Leading sleep scientist Dr Sophie Bostock explains what sleep paralysis is, what causes it, how it feels, how you can prevent it from happening, and how to manage this frightening sleep disorder.

Why do I grind my teeth in my sleep? A leading neuroscientist answers
We asked chartered psychologist and neuroscientist Dr Lindsay Browning all there is to know about grinding your teeth while asleep (bruxism), including why it happens, the common causes and symptoms, and how you can manage it.

Bedtime stories aren’t just for kids —here’s why I listen to them when I can’t sleep
If you want to eliminate distractions before bed to create a calming sleep environment, then you may want to listen to bedtime story. I discuss how listening to bedtime stories can help you get settled before bed and even lull you to fall fast asleep. Plus, I share with you the best stories to listen and where you can find them.

Do you really need a mattress or is sleeping on the floor better for you?
We discuss whether ditching the bed to sleep on the floor is actually good for, examining the kinds of sleepers it could benefit, what the drawbacks are, and whether it's okay to put a mattress on the floor. Plus, we share tips on floor sleeping if you decide this sleep arrangement is for you.

The 7 best breathing exercises for sleep — fall asleep faster, easier and for longer
A round-up of the best breathing exercises you can do before bedtime. From the body scan technique to moon breathing, here are the best breathwork methods to help you relax, regulate your breathing, and - of course - make you drift off quicker.

Why have I started snoring? A doctor responds
Snoring is one of the leading causes of sleep deprivation — for both the snorer and the person they share their bed with. Snoring is usually harmless, but can sometimes be an indication of something more serious. Here, two doctors help us to identify why we've started snoring.

Are you having night terrors or nightmares? Experts explain the difference
If you're wondering whether you're experiencing nightmares or night terrors, you're not alone as these two sleep phenomenon can be confusing and people often mistake one for the other. We asked three experts to explain the difference, plus how to manage them when they happen.

How to use the Military Sleep Method to fall asleep fast at night
The Military Sleep Method is a super-popular technique originally developed to help soldiers fall asleep in combat environments, maximizing their chances of getting rest when the opportunities arise in the field. But can it really help you fall asleep in two minutes? We find out...

How do I know if I have sleep apnea? A leading sleep apnea expert answers
Sleep apnea is characterized by periods of interrupted sleep, and can have serious health consequences if left untreated. Here, a sleep apnea expert shares how to tell if you have it, plus what to do next.

Why do I sweat so much in my sleep? A sleep scientist answers
Certain periods of our lives are filled with hot, sweaty and sleepless nights that can leave you wondering, "Why do I sweat so much in my sleep?" We put that question to a leading sleep expert, who breaks down the causes of night sweats and how to manage them.

How to track sleep on an Apple Watch
Harnessing the power of tech to track your sleep isn't for everyone. However, some of us find that sleep tracking encourages us to go to bed earlier in order to hit those all-important sleep goals, as well as identifying any periods of nighttime wakings. It's relatively easy to track sleep on an Apple Watch. We'll walk you through how to set your sleep goals, plus how to track your progress.

I’m a sleep coach – the 3 biggest nighttime routine mistakes people make
A consistent nighttime routine is an important part of sleep hygiene. While these bedtime routines don’t need to be long or complicated, there are some things you should do and things you should definitely avoid if you want to boost your chances of falling asleep fast and sleeping through the night.

Military Sleep Method vs Navy SEAL sleep technique
Looking to fall asleep in mere minutes? Both of these sleep methods can help you drop off fast, but one is much better for daytime napping and one is a brilliant technique to help you fall asleep easily at night. We explore the key differences between them and look at which is best for daytime use and which you should make part of your bedtime routine.

What is Moon Breathing and how does it help you fall asleep faster at night?
The Moon Breathing method for sleep is all over TikTok, but what exactly is it and how does it work? We walk you through how to use this breathing exercise to help your brain and body relax for a good night's sleep

What is melatonin and why is it so important for your sleep?
Most of us have heard about melatonin but what is it and what role does it play in sleep? We ask two experts to explain what this vital sleep hormone does, and to talk us through five ways that you can boost the levels of melatonin in your body naturally.

There are four sleep stages, but one is more vital than the rest — an expert explains
Healthy sleep takes place in four stages per sleep cycle, but which is the best sleep stage overall and why? For Sleep Awareness Week 2024, we spoke to two sleep specialists to find out more about what happens when we sleep, and which stage they believe holds the most benefits to us.

Why do I need so much sleep? An expert answers
Most healthy adults need around seven to nine hours sleep in a 24-hour period, but if you're sleeping over nine hours a night and still feel tired every day, it could be time to see a professional. We speak to a leading sleep specialist to uncover what might be going on.

Sleep Awareness Week: Bedroom environment

If your bed faces any of these things, experts advise moving it for better sleep and energy – here's why
Where you place your bed has a big impact on how well you sleep at night, and there are common objects in your bedroom that could be leading you to wake up frequently during the night. Here's what you need to know about bed placement according to Feng Shui.

Turn down the heat in your bedroom — expert reveals the perfect temperature to fall asleep
Whatever the season, the temperature of your bedroom impacts your ability to fall asleep. So, what’s the magic number to set your thermostat to for a good night’s sleep? We reveal the science behind how our bodies react to night time temperature and how turning down the heat can help us sleep better.

Eight Sleep's Alexandra Zatarain on the future of mattresses
To celebrate World Sleep Day thisSleep Awareness Week 2024, we sat down with Alexandra Zatarain, co-founder and VP of Brand and Marketing atEight Sleep to discuss her sleep schedule, whatnotto do to get a good night's rest, and why AI is most definitely the future of sleep.

How to make your bed like a hotel would — types of sheets and how many pillows you need
Whether you’re travelling on vacation or on a business trip, one of the perks about staying in a fancy hotel is the luxury of a great night’s sleep.We spoke to some experts on how to make your bed like a hotel would if you're looking to get the luxury look at home.

How to use your smart speaker as a sleep machine
Here, we walk you through how to utilize your smart speaker to create the optimal sleep environment. Whether it's using your smart speaker to listen to the best white noise sounds, get a briefing of your upcoming day, or control your smart home devices like smart lights or blinds.

Why decluttering your bedroom can make you fall asleep faster — sleep expert explains
Research shows a cluttered bedroom can have a big impact on sleep. We spoke to Claire Davies, Tom’s Guide’s Sleep Editor and Certified Sleep Science Coach, to learn how decluttering your bedroom could help you fall asleep faster.

Room fragrance designer reveals how the right scent can help you fall asleep and stay asleep for longer
Getting a good night’s sleep isn't always easy for some of us, but did you know that the right scent can help you fall asleep easier and stay asleep for longer during the night? We spoke to an olfactory expert to find out more.

5 bedroom design mistakes that could be ruining your sleep at night — here's why
If you’re having trouble sleeping at night, you could be guilty of making one of these five common bedroom design mistakes that can affect your ability to sleep well through the night. We pinpoint each of these mistakes and look at how you can rectify them to get your sleep back on track.

A smart thermostat could be your secret weapon to falling asleep fast — here’s why
Temperature plays a huge role in sleep – a room set to the perfect temperature for sleeping will help you fall asleep faster. It will also help you sleep at a comfortable temperature throughout the night, lessening your chances of waking up because you're too warm or cold.

Sleep Awareness Week: Mattresses and bedding

Allergy season is coming — how to choose the best mattress to reduce your triggers
Allergy-proof your bed this World Sleep Day with our guide to choosing the right hypoallergenic mattress to help your allergy triggers during sleep. Say hello to less sneezing, itchy eyes and runny noses.

I've swapped my cheap microfiber pillow for a luxury memory foam — here's how it's changing my sleep
This is what happened to my sleep when I swapped my stack of cheap microfiber pillows for one luxury memory foam pillow. Is the ergonomic Memory Foam Bed Pillow by Ostrichpillow worth its $120 price tag? I've been sleeping on it for weeks - here's what I think.

How to arrange pillows to sleep upright —and who should sleep in this position
Sleeping upright (or vertical sleeping) can help those with health issues such as snoring, neck and back pain, and acid reflux. Here's a step-by-step guide to stacking pillows to help you feel comfortable and supported when you sleep sitting upright.

How to find the best mattress for your sleep needs
Our official guide to this year's top-rated mattresses contains everything you need to find your dream bed. We've been testing and researching a huge range of hybrid and memory foam mattresses, and these are the top performers all types of sleeper.

Mattress protector vs encasement: Which is best for bed bugs, urine and more?
How to choose between a mattress protector and a mattress encasement for bed bugs, urine, mold and more? Here, we explore the pros and cons of mattress protectors vs mattress encasements to help you choose the right one.

I've been sleeping on a 4-star memory foam mattress topper for a week — 3 ways it’s changing my sleep
Mattress toppers are a great way to reboot your sleep without splurging on a brand new bed, which is why I decided to try out the award-winning memory foam Octasmart Deluxe Mattress Topper.The topper promises body cradling comfort and temperature control – but does it deliver?

Bed bugs vs dust mites: Which pest is living in your mattress?
Do you suspect you have an infestation in your mattress but are unsure whether it's bed bugs or dust mites? Here's how to spot the difference between them and to tell which one is living in your bed based on your physical symptoms and little tell-tale signs left on your mattress each night.

Sleep Awareness Week deals
Here's your chance to save up to 40% on new mattress, with big discounts found on organic, cooling, hybrid, memory foam and latex beds from leading sleep brands. All of them offer free shipping to your home, and each mattress comes on a sleep trial of at least 90 nights so you'll have ample time to try them at home.

This is what happens to mattresses in a box when they’re returned: Purple, Tempur-Pedic and more
So you've arranged for your boxed mattress to be returned to the manufacturer because it isn't the right bed for you. So what happens to that mattress now? We take a look at the post-returns policies from leading online sleep brands.

Sleep in America Poll 2024: The findings

This year's Sleep in America study is the first of its kind in American teens (aged 13-17 years), with the results showing that nearly 80% of teens who have good sleep habits are much less likely to experience significant depressive symptoms.

Key findings from this year’s poll show us that:

  • 8 out of 10 teens struggle to get enough sleep for their age group.
  • Almost ¾ say their emotional wellness is worse when they skimp on sleep.
  • Teens who have trouble falling or staying asleep for more than two nights a week have significantly more depressive symptoms.

These findings are similar to a poll the NSF conducted previously with adults. "We've continued to emphasize for the public that sleep is critical for our health and well-being," said John Lopos, National Sleep Foundation CEO, "and in the context of the mental health crisis it's important to put more evidence behind the strong connection with sleep, especially in our kids.”

Sleep Awareness Week 2024 — how to become your 'best slept self' this year (43)

Findings from the NSF’s 2024 Sleep in America poll show that when teens don’t get enough sleep, they are more likely to experience significant depressive symptoms and feelings of loneliness at least once or twice a week.

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This is a call to action for teens, families, educators, communities and policymakers

Teenagers need 8-10 hours of sleep per 24-hour period, according to CDC sleep guidelines, and the NSF graded poll respondents from A-F depending on their answers to poll questions. Teens with a B grade for healthy sleep behaviours were also free of significant depressive symptoms.

The NSF is now calling for more support and education around how to help teens get better sleep for the sake of their mental wellbeing. “This is a call to action for teens, families, educators, communities, and policymakers," said Lopos.

This comes off the back of a 2022 warning from the US Surgeon General, Dr. Vivek Murthy, who indicated in an interview that the “mental health crisis” is the biggest health challenge facing the United States.

How good sleep hygiene helps you sleep better

Sleep hygiene is a term used to describe certain positive sleep habits that can help you fall asleep faster, easier and enjoy more quality sleep at night. Sleep hygiene isn’t rocket science, but it does require commitment and you need to stick with it every night.

When you practise good sleep hygiene, you’ll start training your body to expect sleep at a certain time. Among other benefits, this will make it easier for you to fall asleep at night. Other positive sleep habits can also boost your chances of sleeping well and staying asleep through the night...

These include ensuring your bedroom is cool, dark and quiet, and that you ditch screens (or switch to Night Mode) an hour before bed – studies show that blue light pollution hinders the production of melatonin, the sleepy hormone.

Here are some sleep hygiene tips to get you started:

  • Aim to go to bed and wake up at the same time each day/night.
  • Avoid the use of screens and devices an hour before bed.
  • Reduce caffeine consumption at least eight hours before bedtime.
  • Avoid alcohol and heavy meals right before bed.
  • Try a relaxing guided sleep meditation or deep breathing exercise if you’re having trouble falling asleep after 20 minutes of being in bed.
  • Keep your bedroom cool, dark and quiet for sleeping.
  • Avoid heavy bed linens and thick pyjamas as they will make you too hot to sleep comfortably.
  • Ensure your bed and pillow are well-matched to your body and sleeping position – learn how to choose a mattress that suits you.
Sleep Awareness Week 2024 — how to become your 'best slept self' this year (44)

Claire Davies

Senior Sleep Editor, Certified Sleep Science Coach

Claire is a fully qualified journalist and Certified Sleep Science Coach with over 15 years’ product review experience. Claire is responsible for all mattress and sleep content published on Tom’s Guide, including our Best Mattress of 2024 buying guide. She is our expert on Saatva, DreamCloud, Nectar and Tempur-Pedic mattresses, and is also our in-house hybrid mattress specialist. Claire is certified to advise people on how to choose a mattress that best suits their sleep, body and budget, as well as helping them to create a nighttime routine and bedroom environment that promote good sleep. As Senior Sleep Editor, Claire takes the lead on developing and overseeing rigorous testing procedures for our mattress reviews, both at home and in our fully equipped Sleep Studio. Claire leads a team of experienced sleep and mattress specialists who report on and test a wide range of mattress and sleep products, and she also writes about all things related to sleep, and has interviewed a wealth of experts including mattress designers and buyers, neuroscientists, and doctors of sleep medicine.

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