Sleep Awareness Week 2023 is happening now, and here at TechRadar we're celebrating with a collection of articles dedicated to helping you get the best sleep you possibly can. Alongside death and taxes, sleep is something we all have in common, and quality sleep every night is essential for both your physical and mental wellbeing. If you're not sleeping well, that's not something you have to put up with, so stick around this week for essential advice on how to improve your slumber.
Sleep Awareness Week is an annual event organized by the National Sleep Foundation to raise awareness about the connection between quality sleep and better health. This year it runs from Sunday 12 March to Saturday 18 March, encompassing World Sleep Day on Friday 17 March.
To ensure you don't miss a thing during Sleep Week, we'll be updating this page every day with fresh articles from sleep experts, so be sure to bookmark it and keep coming back so that you can discover all you need to know about sleep and how to do it better.
Sleep Week 2023: how to sleep better
This week we'll be looking at all manner of sleep-boosting subjects, casting an expert eye on matters such as how to fall asleep faster, whether having an afternoon nap is good for your sleep or not, and how you can wake up early without feeling groggy for the rest of the day. We'll also tackle the big issue that can be a real sleep-buster for many: how can you stop snoring?
We'll also be looking into the realities of using a sleep tracker, and as for the practicalities of getting the best night's sleep, every night, we can of course point you to the best mattress for your individual requirements (and help you get the best prices when you buy). If you haven't changed your mattress in a few years, buying a new one could be the one big change you need to shake up your sleep.
Beyond that we can also direct you to the best pillow for your needs, as well as providing expert recommendations on other bedding for those essential final touches that can help you sleep well and awaken feeling fully refreshed.
Here are a few articles to get you started on the road to superior slumber...
Sleep Week 2023: expert advice and explainers
New study links depression with bad sleep habits
We all know that a bad night's sleep can ruin your mood the next day. However a from the National Sleep Foundation takes things further, showing a strong correlation between poor sleep and depression. We look at the numbers and ask how you can improve matters.
What are sleep cycles and how can they affect your sleep?
Getting the right amount and type of sleep can make us feel focused, and healthy and have a restorative effect on our bodies. One way to do this is to understand our sleep cycles and how we move through them during the night. We spoke to a sleep expert to get all the facts.
How to stop snoring: tips from a sleep expert
Snoring can impact your quality of sleep, and beyond its potential to wake you or your partner up, it can also have several health implications – from sleep apnea to cognitive issues. We spoke to a sleep expert to learn more and find out how to reduce snoring.
Can't get to sleep? The 15 minute rule is your friend
Being tired but unable to get to sleep is a rotten feeling. If you find yourself lying awake in bed at night, there's one straightforward technique that can help train you into better sleep routine. Here's what you need to know about the 15 minute rule.
Can naps help you sleep better?
Napping in the wrong way can have a knock-on effect for the rest of the day and our sleep that night. But can naps help you sleep better? We spoke to a sleep expert and it turns out that the answer is yes, but only if you know how to nap properly.
How to wake up early without feeling tired
If you're not a morning person, then getting up early can feel like your world is crashing around you. But a few simple adjustments to your lifestyle and habits will help you do so without feeling tired. We spoke to a sleep expert to find out all the facts.
What is exploding head syndrome?
As sleep disorders go, exploding head syndrome seems like a slightly disturbing one, but fortunately, it’s not as painful as it sounds. We look at the latest research and talk to a sleep expert to find out more and learn how you can avoid the symptoms.
Why pillows turn yellow
Why do pillows turn yellow sooner or later? It's something we all notice (and maybe pretend we haven't seen), but what causes it? We're here to spill all the horrible details on what's behind those yellow stains, and to explain what you can do about them.
Is sleeping on your front bad for you?
Face planting into bed is the type of thing we see in the movies, and is likely what we feel like doing when we’re tired - but is it bad for you? We speak to the experts about how sleeping on your stomach can affect your sleep and whether it's safe.
How to find your sleep window
Do you find that despite your best efforts, you're not getting the quality sleep you need every night? It could be helpful to figure out what your sleep window - the optimal time period to fall asleep in for the most restful night - is. Here's how to work it out.
7 tips for better sleep when you're feeling anxious
Google searches for 'how to sleep when stressed' peak at 4am, suggesting that a lot of us are being kept awake at night by anxiety, which can lead to a vicious circle of sleep deprivation. A sleep expert explains to prevent anxiety from ruining your sleep.
How to use the Military Sleep Method to fall asleep faster at night
Want to learn how to fall asleep in minutes, instead of staring at the ceiling, waiting for sleep to come? This military technique for sleep is effective at helping you drift off quickly, but you need to practice it regularly for it to be most effective. Here's what you need to do...
How to sleep better when you've got a cold
Dealing with a cold is rubbish, and being unable to sleep because every time you lie down you start drowning in your own snot is even worse. We asked a sleep expert for their advice on how to sleep better when you're bunged up.
How to sleep on a plane and wake up refreshed
Some people are capable of sleeping soundly as soon as the plane leaves the tarmac, while others struggle to sleep on a plane at all. We look at the common challenges we face when trying to sleep on a plane, and share expert tips on how you can overcome them
Does counting sheep really help you sleep?
We've all heard of the technique of counting sleep when you can't sleep, but is there any science behind it? And is it worth trying? We asked a sleep expert about the science behind bedtime sheep-counting.
I tried the 4 7 8 sleep method to see if it does help you fall asleep faster
One writer puts this viral sleep technique to the test to see how effective it is at helping you to fall asleep and to destress before bedtime. It's all over TikTok, but does that mean it's any good? Time to find out. Deep breath...
Is sleeping on your side good for you?
Nearly two-thirds of adults sleep on their left or right side. Curling up in a ball and falling into a deep sleep feels like one of the safest ways to get the 7 to 9 hours of sleep most adults need. But is sleeping on your side good for you? We asked a sleep physiologist.
Foods that can help you sleep
Think your diet doesn't affect your sleep? Think again, as registered nutritionist Rob Hobson talks us through the best and worst foods for sleep quality. He also shares three daily meals that can supercharge your snooze at night.
Is sleeping on your back good for you?
There are many good and bad health effects to sleeping on your back, but can they affect your health in the long term and is there anyone who shouldn’t sleep on their back? We talk to the experts and look at the latest research on whether sleeping on your back is good for you.
How insomnia affected me and how I dealt with it
Author, journalist and sleep expert Kate Mikhail writes about her experience with insomnia, how it affected her when it reached its peak, and how she overcame it to not only sleep better, but to help others too.
Oversleeping: how much sleep is too much?
We all moan about how much sleep we're not getting, but rarely do we talk about the downsides of oversleeping – and how much sleep is too much for our bodies. We look at the latest studies and talk to the experts about how to tell if you're oversleeping, and how to get into a better sleep routine.
How to tell if you're sleeping on the wrong pillow
What you rest your head on can make or break your quality of sleep, so it's essential to make sure you have the best pillow for your body and sleep style. We spoke to neurobiologist Dr Verena Senn about this, and she shared a simple test to help you tell if you have the right pillow.
What builds up on a mattress that isn't cleaned
We spoke to a range of cleaning experts to ask them what sorts of things build up on your mattress if it isn't cleaned. From dust mites to sweat, there are plenty of reasons to give your mattress the once over a couple of times a year.
Sleep Week 2023: tech and sleep products
Garmin and Apple studies show how badly we're sleeping
A pair of new studies from Apple and Garmin show how our smartwatches can give us fascinating insights into our collective shut-eye. And the results are that most of us could be sleeping better. We take a closer look and explain how you can improve your sleep.
How Fitbit sleep tracking improved my sleep
To find out just how well a Fitbit can help improve your night's sleep, we took it and some other sleep devices for a whirl to see how effective and accurate they genuinely appear to be.
The Oura ring just got new sleep features that even the Apple Watch doesn’t have
The Oura ring just got better at sleep tracking. The latest update features new sleep features, including a sleep profile or ‘chronotype’ feature that you won't find on the Apple Watch, and which can help you identify your optimal sleep habits.
I tried noise-cancelling sleep earbuds and they’re a revelation
A tech journalist explains how she eagerly turned to various products claiming to train her into achieving better sleep, but with disappointing results. However, after trying a selection of sleep earplugs, she may have have found a solution to her restless nights.
Pokémon Sleep is a sleep app I wasn’t expecting
A mobile sleep app that tracks your sleep and rewards quality slumber with adorable Pokémon sounds like an intriguing proposition, but is gamifying sleep really such a good idea?
How to use the data from your sleep tracker
If you use a sleep tracker you'll know how all-encompassing the data it gives you can be. There’s a lot to dig into but it can be tough to do so; what patterns do you need to look for? Here’s how to use the data from your sleep tracker to inform life choices.
Two months with the Eight Sleep Pod 3 Cover
The Eight Sleep Pod 3 cover is like a cross between a mattress topper and a futuristic electric blanket, with built-in biometric trackers for good measure. It's also really expensive, but our tester found that it really improved her sleep; here's what she learned.
The top sleep podcasts for falling asleep faster
Sleep podcasts can be a popular tool for anyone who needs a bit of ushering into the arms of Morpheus. There are lots to choose from, however; here are the top-ranked options.
The biggest problem with Apple Watch sleep tracking
The Apple Watch has grown into an impressive mesh of hardware and software in recent years, but it's far from a great sleep tracking watch. We take a look at what needs to change.
Why I stopped using a fitness tracker at night
A sleep journalist explains how she used a fitness tracker to monitor the quality of her sleep - and how a growing obsession with sleep metrics made her sleep patterns worse, until a sleep expert told her to stop wearing it.
5 gadgets to tackle your biggest sleep problems
Whether it's frequent waking, snoring or having trouble drifting off, sleep isn't with its issues. That's why we've rounded up 5 key gadgets and apps designed to help you sleep better at night. Remember though, always speak to your doctor if you're worried about your sleep.
Sound Oasis Sleep Therapy Pillow Speakers review
These teeny pillows are small enough to fit under your bed pillow without you feeling them. We rated them a 3 out of 5, and would recommend them if you like snoozing to gentle ambient noise. If not, there are better speakers around.
Sleep Week 2023: essential sleep buying guides
The best mattress in 2023
The foundation of a good night's sleep is the best mattress for your sleep requirements. We've picked out the leading options on the market right now, from all the leading sleep brands, including memory foam, hybrid and innerspring models, complete with information to help you buy at the best price.
The best pillows in 2023
Along with the best mattress, choosing the right pillows for your sleep style can radically improve your sleep. We've picked out leading options featuring natural and synthetic fillings including memory foam, microfiber, feather, down, Tencel, latex and naturally cooling wool.
The best sleep tracker
Sleep tracking is a great way to understand more about your nightly sleep habits. We've tested the best sleep trackers to find out which one gives you the most insight into your sleep, and can help you feel more rested in the morning.
The best mattress toppers
Upgrading your bed needn't mean a whole new mattress. A quality mattress topper can easily make a tired old mattress a lot more comfortable and supportive, and it can also change the feel of your bed, while costing a lot less than new mattress. We've rounded up the best options available now.
The best sleep earplugs
If unwanted noise is preventing you from sleeping, sleep earplugs will help you by blocking out distracting sounds. We've picked out the best, including smart earplugs with features like active noise canceling and audio playback, as well as simpler options with cleverly crafted silicone to cut down ambient noise.
The best wake-up lights
Having trouble waking up in the morning? A sunrise alarm clock could be just the thing to help you get out of bed with a spring in your step. Here we run through this year's top-rated options to help you get up and go.
The best under-pillow speakers
If you are dealing with tinnitus or a racing mind that won't let you drop off at night, a simple under-pillow speaker can make a big difference to how easily you fall asleep. Here we walk you through this year's top options, and explain exactly how they work and why your sleep would benefit from one.
What is Sleep Awareness Week?
Sleep Awareness Week was launched by the National Sleep Foundation (NSF) in 1998 as a way to put more emphasis on the importance of getting regular, good quality sleep. Ever since it launched, Sleep Week (as it's fondly known) has been a way to open up the conversation about sleep: how to do it better, for longer, and why getting your seven to nine hours a night is important.
The NSF promotes Sleep Awareness Week as an excellent way to help you be your Best Slept Self. One of the best ways to do that is to ensure you have a relaxing bedtime routine in place each night, including going to bed at the same time and winding down fully before you close your eyes.
Some other sleep tips you can use to be your best slept self include the following:
- Stick to a consistent sleep and wake up schedule
- Limit your use of tech (or using night mode) in the hour before sleep
- Avoid consuming caffeine after midday as it can affect how fast you fall asleep
- Don't exercise too vigorously close to bedtime as it can wake you up
- Practice a deep breathing technique for sleep
- Use a good sleep app to relax your mind and body for sleep
- Ensure your bedroom is cool, dark and quiet - use sleep earplugs to block out noise
This article is part of TechRadar's Sleep Week 2023 celebration (running until Saturday 19 March), a week-long look at all things slumber. We'll be bringing you proven techniques and tips to help you sleep better, and have rounded-up all the top-rated tech to transform your sleep.