Woman's World

Sleep Tourism Is Booming: Here’s the 7 Best U.S. Sleep Retreats for Better Rest in 2026

Hanna Wickes — Thu, 14 May 2026 10:42:04 +0000

Sleep tourism is booming in 2026 as travelers book vacations built around a single goal: actually sleeping well. A growing list of U.S. hotels and wellness resorts now offer full sleep retreat packages featuring smart beds, blackout rooms, guided recovery treatments and personalized coaching.

What is a sleep retreat and why is sleep tourism growing?

A sleep retreat is a hotel or wellness-resort stay designed around improving rest, typically combining a sleep-optimized room environment with treatments, coaching and programming aimed at helping guests fall asleep faster, stay asleep longer and recover from chronic sleep deficits.

The trend is being driven by a widespread sleep problem in the United States. The National Sleep Foundation’s 2025 Sleep in America Poll found that six in 10 adults do not get the recommended seven to nine hours of quality sleep each night. Nearly four in 10 struggle to fall asleep at least three nights a week, and almost half wake up often during the night.

More time in bed is not solving the problem. A 2025 ValuePenguin analysis found U.S. adults now average nine hours of sleep per day, up from eight hours and 28 minutes two decades ago — but the National Sleep Foundation warns that more hours under the covers does not necessarily translate to better rest.

The stakes go beyond feeling groggy. The same NSF study found adults with good sleep satisfaction are nearly twice as likely to flourish in life compared to those dissatisfied with their sleep.

“Poor sleep health is a major risk factor for lower well-being across multiple areas of life,” said Dr. Joseph Dzierzewski, the NSF’s senior vice president of research. “Prioritizing sleep health can improve mental health, workplace efficiency, and stronger personal relationships.”

John Lopos, CEO of the foundation, framed it even more broadly. “Sleep is fundamental to thriving across many aspects of life,” he said. “These results reinforce how crucial positive sleep health is to basic achievements that go beyond physical health.”

That gap between hours spent in bed and actual quality rest is exactly what sleep retreats are designed to close. Rather than relying on a traditional spa weekend or a generic wellness package, sleep-focused stays target the specific environmental and behavioral factors — light, temperature, noise, stress, circadian rhythm — that determine whether time in bed turns into restorative sleep.

Which US hotels offer the best sleep retreat packages in 2026?

Seven U.S. properties stand out for offering dedicated sleep retreat programs, spanning Hawaii, New York, Los Angeles, Miami and Florida’s Gulf Coast.

Sensei Lanai, A Four Seasons Resort (Lanai, Hawaii): Offers a five-night Rest and Recovery Package. Before arrival, guests complete a questionnaire, track their sleep and connect with a Sensei Guide to build a personalized itinerary. The package includes one-on-one support from Sensei Guides and practitioners, two 90-minute spa treatments, forest bathing, breathwork, yoga, a session at Lānaʻi Adventure Park, luxury accommodations and dining by Nobu.
Smyth Tribeca (New York): The SleepMore at Smyth package focuses on in-room upgrades — 10% off room rates, breakfast in bed from Smyth Tavern, magnesium sleep spray, a sleep-promoting tea, plush pillow selection and a concierge-arranged visit to The Mysterious Bookshop for bedtime reading. The package must be booked by phone.
Hotel Figueroa (Los Angeles): The Rest & Recovery Suite features custom Pluto pillows, an AI-powered Eight Sleep mattress for temperature control, Molekule air purifiers, Bollsen Life+ earplugs and Rookie Wellness sleep sticks. Its Slumber in Style package adds a limited-edition OSEA Malibu Sleep Kit with vagus nerve oil, bath oil, pillow mist and a branded sleep mask.
Carillon Miami Wellness Resort (Miami): The four-night Sleep Well Retreat, created with Bryte, centers on the Bryte Balance smart bed. It includes daily breakfast and lunch, a one-bedroom luxury apartment stay, a 50-minute pro sleep body treatment, four touchless wellness treatments, access to the Sleep Well Touchless Circuit and a welcome gift with Rebecca Robbins’ book “Sleep for Success!” The resort houses one of the largest spas on the East Coast at more than 70,000 square feet.
Equinox Hotel New York: Built by the team behind Equinox gyms with sleep optimization in mind. All rooms include motorized blackout curtains, temperature-regulating duvets, soundproofing and high-end mattresses. The two-night Art + Science of Sleep experience adds an AM + PM Rituals program, melatonin-supporting food and beverage delivery, two cryotherapy treatments and access to the Spave Wave Table, which the property says “provides the equivalent of 3 hours of sleep in just 30 minutes.”
Sandpearl Resort (Clearwater Beach, Florida): Offers Nap Therapy, a spa session that uses hydraulic beds simulating zero gravity, aromatherapy and constant light massage. Guests are encouraged to fall asleep during the treatment.
The Benjamin (New York): The Rest & Renew program includes a multi-option pillow menu, noise machines, blackout curtains, triple-pane windows, a 24-hour sleep team, wake-down calls, in-room pampering and on-demand guided meditation.

What do sleep retreat packages typically include?

Most sleep retreat packages combine three core elements: a sleep-optimized room environment, hands-on wellness treatments and personalized guidance from sleep experts or wellness practitioners.

On the room side, properties focus on controlling the four biggest disruptors of sleep — light, temperature, sound and air quality. Equinox Hotel New York equips every room with motorized blackout curtains, temperature-regulating duvets and soundproofing. Hotel Figueroa pairs an AI-powered Eight Sleep mattress for temperature control with Molekule air purifiers and Bollsen Life+ earplugs. The Benjamin uses triple-pane windows to block midtown Manhattan noise, plus a pillow menu featuring Swedish memory foam options, water-filled pillows and a five-foot body pillow.

Treatments vary widely. Carillon Miami’s package includes a 50-minute pro sleep body treatment and four touchless wellness treatments. Equinox layers in two cryotherapy treatments designed to reduce cortisol, plus access to the Spave Wave Table. Sandpearl Resort takes the most literal approach with Nap Therapy, a spa session on a zero-gravity hydraulic bed where guests are encouraged to fall asleep mid-treatment.

What Is Sleep Tourism? Why Travelers Are Booking Sleep Retreats Instead of Regular Vacations in 2026

Hanna Wickes — Wed, 13 May 2026 17:11:02 +0000

Most Americans are not sleeping well — and the travel industry has noticed. Hotels, wellness resorts and medical-led retreats are now building entire vacations around rest, betting that travelers will pay to fix what their bedrooms at home cannot. Sleep tourism is shaping up to be one of 2026’s defining travel trends, and the numbers behind it are big: a 2024 report by HTF Market Intelligence pegs the global sleep tourism sector at more than $690 billion, with another $400 billion in growth projected between 2024 and 2028.

The pitch is simple. Instead of packing an itinerary, you book a trip whose entire purpose is to sleep better.

How sleep tourism works

Sleep tourism goes beyond luxury bedding and pillow menus. It centers on environments engineered for rest — week-long wellness retreats, medical stays that diagnose sleep disorders, and hotel packages built around spa treatments, blackout rooms, smart beds, sleep coaching and circadian rhythm support.

Expert-led programming is a big part of the trend. Sleep and dream expert Charlie Morley, who has partnered with hotels including Nômade in Tulum and Kimpton Fitzroy London, told National Geographic that “people have long been looking at their diet and physical health via fitness, but the next chapter is sleep.”

“Hotels have realised that people are using these trips, where they’re away from work or their children, as a chance to really prioritise good sleep,” Morley said.

Why sleep tourism is taking off now

The demand reflects a deep sleep deficit. About 36% of Americans get insufficient sleep, according to the Centers for Disease Control and Prevention, and a Gallup survey found roughly half of people report stress and sleep problems.

The National Sleep Foundation’s 2025 Sleep in America Poll found six in 10 adults do not get the recommended seven to nine hours of quality sleep each night. Nearly four in 10 struggle to fall asleep at least three nights a week, and almost half wake up often during the night.

A 2025 ValuePenguin analysis found U.S. adults now average nine hours of sleep per day, up from eight hours and 28 minutes two decades ago — but the National Sleep Foundation notes that more time in bed does not necessarily mean better rest.

The stakes go beyond feeling groggy. The NSF study found adults with good sleep satisfaction are nearly twice as likely to flourish in life compared with those dissatisfied with their sleep.

John Lopos, the foundation’s CEO, added: “Sleep is fundamental to thriving across many aspects of life. These results reinforce how crucial positive sleep health is to basic achievements that go beyond physical health.”

How to create a sleep staycation at home

Not everyone needs a plane ticket. The same ideas can be applied at home through a DIY sleep staycation, starting with treating your bedroom like a hotel — upgrading sheets, improving soundproofing, installing blackout shades and finding the right mattress and pillow.

From there, set aside a long weekend dedicated entirely to rest. Popular sleep-focused activities include:

Evening yoga and pre-bed meditation
Relaxing baths and spa-style facials
Sound baths with white, pink or brown noise
Nighttime routines like an “everything shower” or a nonalcoholic “sleepy girl mocktail”

The goal is to step out of normal routines, reduce screen time and create a space that feels restorative rather than rushed.

Morley expects the category to keep evolving as technology catches up. “The gamification of sleep will continue to grow and this will be maximised by the travel industry with innovations like smart beds,” he told National Geographic. “Soon, hotels really will be able to back up their claims of offering a great night’s sleep with some pretty solid data.”

What Are the 4 Biggest Benefits of Morning Sunlight? What You Should Know Before Drinking Your Coffee

Samantha Agate — Wed, 06 May 2026 11:39:15 +0000

Before you reach for that first cup, a few minutes outside could do more for your alertness than caffeine. The morning sunlight benefits experts describe — steadier energy, better sleep, sharper mood — are tied directly to how your body wakes up, regulates hormones and resets its internal clock.

“Light and darkness are cues your body needs for alertness and sleepiness. They tell you when to wake up and when it’s time to wind down by regulating hormones like melatonin,” said Alexandra Lessem, a family nurse practitioner, per Banner Health.

Morning sunlight benefits your body’s internal clock

A circadian rhythm “is your body’s natural 24-hour clock. It keeps your body operating on a healthy wake-sleep cycle,” per Cleveland Clinic. Most people’s circadian rhythms are automatic, but light has a measurable effect on them.

Timing matters. “Light is the source for setting the circadian clock when you wake,” Lessem said. The clock is most responsive to light about an hour after waking up, about two hours before bedtime and throughout the night.

Morning sun pairs better than coffee with steady energy

Caffeine kicks in fast, but sunlight works on the underlying system. “Sunlight is a natural way of ‘turning on the switch’ to the assembly line of activities that regulate your body,” Lessem said. “Having exposure to sunlight helps regulate the metabolic and chemical changes that manage mood and wakeful activities.”

Translation: a few minutes of morning sun before your coffee can prime the hormones that drive daytime energy, instead of relying on caffeine alone to push through.

Sunlight delivers vitamin D and supports immunity

Vitamin D is often called the “sunshine vitamin.” “Your skin makes vitamin D naturally when it is exposed to UV rays,” per the American Cancer Society. The vitamin helps the body absorb calcium, control inflammation, keep muscles strong and support the immune and nervous systems. Studies also suggest low vitamin D levels could be linked to seasonal affective disorder and mood changes, the ACS notes.

UVB rays are what trigger that production. Once converted to its active form, vitamin D “binds to vitamin D receptors in immune cells,” enhancing first-line defenses, regulating the adaptive immune system and reducing the risk of some inflammatory and autoimmune diseases, per UF Health.

What morning sunlight does for sleep and mood

“Getting bright light in the morning can help you feel more alert during the day and, later on, help you feel sleepy in the evening and fall asleep earlier,” per Verywell Health.

“Studies have found that daylight exposure increases sleep duration and improves sleep quality. Sunshine may play a role in regulating hormones, your body’s internal clock (circadian rhythm), and sleep patterns by affecting the melatonin secretion in the evening hours prior to bedtime,” Dr. Smita Patel said.

There’s a mood payoff too. “Sunlight increases the brain’s release of serotonin, a neurotransmitter that helps you feel more calm and focused. Increased risk of depression and seasonal affective disorder (SAD) are associated with low exposure to sunlight,” per the University of Texas at Dallas’ Center for Brain Health.

How to enjoy the morning sun safely

Too much unprotected exposure to ultraviolet rays can damage skin, eyes and the immune system and can cause cancer. Dermatologists urge sunscreen.

“Ultraviolet A is really what I like to call ‘the aging ray,’” said Dr. Klint Peebles, a dermatologist at Mid-Atlantic Permanente Medical Group, per American Medical Association. “These are the rays that prematurely age the skin. They’re going to cause wrinkling, fine lines and age spots. They also pass through window glass, so whether it’s glass in the office, your home or car they get through.”

“On the other hand, ultraviolet B, or UVB, would be what I call the burning ray, and these would be the primary cause of sunburn,” Peebles said.

A short outdoor break — sunscreen on, coffee waiting — may be the simplest morning upgrade backed by science.

Why a Cup of Morning Coffee Can Leave You Feeling More Tired: Everything You Need to Know

Samantha Agate — Tue, 05 May 2026 15:47:09 +0000

That morning cup of joe is supposed to wake you up — but a growing body of research suggests caffeine may, under the right conditions, push you toward the very fatigue you’re trying to outrun.

With 90% of American adults consuming caffeine-infused beverages almost daily, according to a 2018 paper published in the National Library of Medicine, the question of whether your habit delivers a net energy boost or simply masks the cost of withdrawal has become harder to brush off.

How caffeine works inside the brain

Adenosine is a neuromodulator in the central nervous system that helps regulate sleep pressure. It builds up gradually through the day as a byproduct of brain activity, dampening wake-promoting regions such as the basal forebrain and nudging you toward rest.

Caffeine doesn’t lower adenosine levels — it blocks adenosine receptors, preventing the molecule from binding and temporarily muting the sensation of fatigue. Adenosine keeps accumulating in the background, though, which is why the slump tends to return once caffeine is metabolized.

What research says about caffeine, sleep and performance

The 2018 review concluded that while there is substantial evidence caffeine enhances performance, the everyday picture is messier.

“Scholars for some time have considered that the supposed psychoactive benefits of caffeine may be the result of the mere reversal of deleterious effects of caffeine withdrawal, rather than a net benefit of caffeine ingestion,” the research says.

In plain terms: regular drinkers may feel sharper after a cup mainly because it returns them to baseline, not because it lifts them above it. The same review found that caffeine — particularly when consumed in the afternoon or evening — can make it harder to fall asleep, shorten total sleep time and erode overall sleep quality. Studies in this area typically gave participants set doses or a placebo, then tracked sleep through brain-wave monitoring, sleep diaries or questionnaires across hundreds to thousands of subjects. The pattern held: late caffeine delays sleep and degrades its quality, which loops back into more daytime tiredness.

Why your coffee can leave you feeling more tired

A 2025 study published in Communications Biology dug deeper into what caffeine does to the sleeping brain. Researchers used EEG recordings from 40 healthy adults who completed both a 200 mg caffeine condition and a placebo condition, then looked beyond standard sleep stages to measure neural complexity, entropy and indicators of “criticality” — descriptors of how flexible and information-rich brain activity is.

Caffeine altered sleep-related brain rhythms, especially during NREM sleep. Slower delta and theta waves were reduced while higher-frequency beta activity increased, a shift toward more wake-like neural patterns even while subjects were asleep. EEG signals also became more irregular and information-rich under caffeine, and measures of brain criticality moved toward a more excitable, awake-like state. Machine learning analyses showed that complexity-based measures were better at distinguishing caffeine from placebo than standard EEG power features. The upshot: caffeine doesn’t just lighten sleep — it reorganizes brain dynamics so even rest becomes less restorative.

What you put in the cup matters too

Beyond caffeine itself, what gets stirred into the drink can amplify the crash. “If you’re not one to drink your coffee black, you probably add milk or sugar or both. If you order lattés and other specialty coffees, you might also get your drink topped off with a splash of flavored syrup or whipped cream. All this adds up to an increased amount of sugar in your caffeinated beverage — leading to a sugar crash soon after. Ditto for energy drinks and soft drinks, both of which contain a lot of added sugar. After the initial sugar high, an energy slump might follow, leading to a feel of sleepiness,” per Nature Made.

Individual biology plays a role as well. “Just like alcohol and medications can affect people differently, caffeine works in a similar way—it affects people differently. For some people, one cup of coffee can make them tired, while others can drink three cups of coffee and feel fine. Why? Because everyone’s body processes caffeine differently,” Nature Made says.

When caffeine helps — and when it backfires

The research isn’t a blanket case against caffeine. The 2018 review confirmed that caffeine improves alertness and reaction time. The catch is that much of that benefit, particularly for daily drinkers, may come from reversing withdrawal symptoms rather than pushing performance above normal levels. Timing and frequency matter: a cup early in the morning is a different proposition than one in the late afternoon, since the resulting sleep disruption can fuel more fatigue the next day — and another cup to compensate.

What Your Nap Style Reveals About Your Health—and How To Sleep Smarter

Cailey Griffin — Fri, 01 May 2026 21:00:57 +0000

Perhaps you didn’t quite get eight hours last night, so you squeeze in a morning nap. Or maybe your midday coffee or matcha will only take your energy so far, so you lie down for a midafternoon nap. These different napping styles aren’t just quirks. New research demonstrates that your napping style says more about your health than you may realize. In fact, how often you nap, how long you sleep and even what time of day you doze off could all be revealing underlying health concerns. The good news? Understanding what your nap habits mean can help you rest better and support your overall wellness.

New research on napping styles in older adults

A new JAMA Network Open study looked at the nap habits of more than 1,000 adults aged 56 and older and found that people who napped more had a higher mortality risk. Timing mattered too. People who tended to nap in the morning (roughly between 9 am and 1 pm) had a 30 percent higher risk compared to those who napped in windows ranging from 11 am to 5 pm. But take heart: While the study may seem alarming at first glance, it doesn’t mean you have to give up these restorative short snoozes (especially if you don’t typically log enough hours of sleep at night).

Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and medical director at Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic, emphasizes that this study shows an association, not causation. In other words, napping itself does not necessarily affect longevity.

Instead, Dr. Tobb explains that people may be napping more because of underlying health issues, such as chronic inflammation linked to heart disease, disrupted sleep from conditions like obstructive sleep apnea, metabolic changes like type 2 diabetes, depression, chronic pain or overall frailty, all of which could contribute to both increased napping and higher mortality risk.

The gist: If you notice you suddenly need more short naps, talk to your doctor to rule out any underlying conditions and make sure chronic health issues are well-managed.

What your nap style says about your health

With the study’s findings on nap length and timing, there’s a clear takeaway: How you nap may say more about your health than you think. Here, Dr. Tobb breaks down what different nap styles could mean.

Long nappers

If you set a nap alarm for 20 to 30 minutes max and end up waking up hours later not quite sure what time…or year it is, you’re likely prone to taking long naps.

What could it mean for your health: Dr. Tobb says longer naps can be a sign of a poor night’s sleep or sleep deprivation, sometimes due to issues like obstructive sleep apnea. She adds that underlying factors like inflammation or cardiometabolic conditions, including type 2 diabetes or high blood pressure, may also be at play.

What to do: Dr. Tobb recommends focusing on getting seven to nine hours of quality sleep at night and keeping naps shorter, around 20 minutes, to avoid slipping into deeper sleep cycles that can leave you groggy and disrupt your nighttime sleep later on. She also suggests getting evaluated for a sleep disorder, especially if you have symptoms like snoring, obesity or high blood pressure.

Frequent nappers

If just one nap doesn’t quite cut it and you find yourself taking multiple naps throughout the day, you fall into the category of a frequent napper.

What could it mean for your health: Taking several naps a day can point to a disrupted sleep-wake cycle or ongoing fatigue, Dr. Tobb explains. It may also be a sign of reduced physical resilience over time.

What to do: Start by looking into possible underlying causes, including heart, metabolic, neurological or mood-related conditions. Dr Tobb also suggests reviewing any medications you’re taking, such as beta-blockers or sedatives, that could be contributing. If naps are needed, she advises trying to limit them to one more intentional, structured nap per day.

Morning nappers

If you wake up and find yourself needing a nap shortly after, you likely fall into the morning nap category.

What could it mean for your health: Dr. Tobb says morning napping can be a sign of significant sleep debt (aka chronic sleep deprivation), poor sleep quality at night or a disruption in your natural sleep rhythm.

What to do: Aside from a sleep evaluation, Dr. Tobb recommends improving your sleep habits like keeping a consistent wake time and practicing good sleep hygiene such as sleeping in a dark room, avoiding screens and getting screened for issues such as depression, sleep apnea or chronic disease.

2 tips for healthy naps

Although this research provides a new way of thinking about the connection between health and sleep, there are still several benefits of napping, including improving alertness, reducing stress and supporting healthy blood pressure. A good nap may also be especially helpful for people whose schedules make it harder to get enough sleep at night, such as shift workers.

While naps can absolutely be healthy, the key is using them strategically. Dr. Tobb shares two simple guidelines:

Keep naps between 20 and 30 minutes
Aim for the early afternoon, between 1 p.m. and 3 p.m., when your body naturally experiences a dip in energy

The bottom line on naps and health

Naps can be a wonderful tool for better health and energy when used wisely. By paying attention to your napping patterns and making small adjustments to when and how long you rest, you’re taking an important step toward supporting your overall wellness. Listen to your body, talk to your doctor if you notice concerning patterns and remember that quality rest is one of the most loving things you can do for yourself.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Cotton Sheets for Night Sweats: What Women Need To Know About How Bedding Affects Hot Flashes and Better Sleep

Allison Palmer — Tue, 21 Apr 2026 20:59:06 +0000

If you’ve ever kicked off your covers at 2 a.m. drenched in sweat, cotton sheets might be part of the answer.

Whether you run naturally warm, deal with night sweats or are navigating perimenopause or menopause, the search for cooler sleep can feel endless. One change worth considering sits right under you: your sheets. Before you dismiss that as a marketing pitch, there’s real research behind it.

What the research on cotton sheets actually shows

Bedding material directly affects sleep quality by influencing skin temperature, body temperature and thermal comfort, according to a 2024 systematic review published in PMC/NIH that analyzed nine studies across multiple fiber types.

Cotton’s core advantage comes down to breathability. Its fiber structure allows air to circulate freely, preventing heat from being trapped against your skin overnight. Cotton is able to draw moisture away from the skin and allowing it to evaporate, creating a natural cooling effect that helps your body maintain the core temperature drop needed to enter restorative sleep.

Body temperature regulation during sleep is directly linked to melatonin production and smooth transitions into slow-wave sleep and REM sleep, per INTEGRIS Health’s 2025 clinical overview. Cotton’s breathability supports this process passively — no plug-in cooling pad required.

Why sheets matter more during perimenopause and menopause

Up to 75% of women experience hot flashes and night sweats during perimenopause and menopause, according to the Cleveland Clinic. The reason comes down to biology: declining estrogen causes the hypothalamus (your body’s internal thermostat) to become very sensitive to even small temperature changes, per the Mayo Clinic. A rise as small as half a degree can now trigger a hot flash that would barely have registered before.

When that happens in the middle of the night, the sheets you’re lying on either help your body recover quickly or make things worse. Polyester and synthetic blends trap heat and moisture against the skin, extending that overheated window. Cotton wicks and releases moisture instead, giving your body a better surface to cool itself down on. The Cleveland Clinic specifically lists lightweight cotton as a recommended strategy for managing night sweats.

Cotton vs. synthetic: Why the fabric matters

Switching from polyester or microfiber to cotton most commonly produces reduced night sweating, less skin irritation upon waking and a cooler sleep surface overall. “Clothing and bed sheets can make a condition like eczema or dry skin worse because of the material,” says Dr. Marina Peredo, a board-certified Manhattan-based dermatologist, per The Healthy‘s February 2026 guide. Cotton reduces this risk. It’s also naturally hypoallergenic and resistant to dust mites when laundered regularly.

Conventional sheets, especially synthetic blends, may also be treated with formaldehyde, flame retardants or wrinkle-resistant chemical finishes that off-gas VOCs. Certified organic cotton with GOTS certification avoids these entirely.

Percale vs. sateen: Which keeps you cooler?

Not all cotton sheets are the same. For hot sleepers and women managing night sweats, percale is the better choice. It uses a crisp one-over-one-under weave that’s highly breathable, cool and gets softer with washing. Sateen uses a four-over-one weave for a silkier feel but sleeps slightly warmer. It’s a better for cool sleepers or winter months, though still far superior to synthetics.

Thread count is widely misunderstood. The sweet spot for breathability and durability is 200 to 400. Above 600 tends to trap heat despite the luxury feel — the opposite of what a hot sleeper needs.

The honest caveats

The NIH systematic review notes the relationship between bedding fiber and sleep quality is “complex” and varies by individual, ambient temperature and other factors. Cotton’s benefits are real but not a cure-all. Your bedroom temperature, mattress and personal physiology all play a role. If night sweats are frequent and severe, talking to your doctor about treatment options is worth considering alongside any bedding changes you make.

Cotton also wrinkles easily and retains moisture if not washed regularly. Weekly laundering is recommended to prevent bacteria buildup.

Cotton sheets won’t solve every sleep problem. But if overheating or night sweats are disrupting your rest, the evidence suggests this is one of the more practical and well-supported changes you can make.

Hate Your CPAP Machine? Tips to Make It Work—and Alternatives Worth Trying

Rachel Cosma — Mon, 20 Apr 2026 19:30:35 +0000

If you’ve been diagnosed with obstructive sleep apnea (OSA), you know that a continuous positive airway pressure (CPAP) machine is supposed to be your best friend at bedtime. But for many of us, it feels more like an unwelcome guest. Between the mask discomfort and dry mouth and disrupted sleep, it’s easy to get frustrated and feel tempted to toss the whole thing. Here’s the good news: Whether you want to make your CPAP more manageable or explore alternatives to ease your symptoms, there are real solutions that can improve your sleep quality.

The CPAP is widely regarded as the gold standard treatment for obstructive sleep apnea, but it’s far from perfect. “People have a wide range of feelings about it,” says Dylan Petkus, MD, MPH, MS, author of Sleep Apnea Solution: Less Snoring, Less CPAP, Just Sleep. “Some hate it, some tolerate it—and some love it so much they include it in their will,” he says.

The device is well-tolerated by only about 30 to 40 percent of people, Dr. Petkus notes, and up to 50 percent stop using it during the first year, according to a 2017 study by the Canadian Agency for Drugs and Technologies in Health.

CPAP machine side effects are real

When a CPAP mask isn’t comfortable or properly aligned, it can lead to a whole list of problems that seriously disrupt your rest and quality of life, confirms neurologist and sleep physician Brandon R. Peters, MD, author of The Sleep Apnea Hypothesis

Those problems include dry mouth (which may contribute to gingivitis), dry eyes from air leaks blowing onto the face and nasal dryness or congestion, which sometimes leads to nosebleeds. Air swallowed through the mask can cause bloating, gas or belching, while a poorly fitted mask may lead to skin irritation, facial pain and even pressure ulcers.

Certain conditions can make these side effects worse, adds Dr. Petkus. Allergies, asthma, sinus issues and nasal polyps can leave your airway already irritated before you even strap on the mask. And hormonal changes like menopause can make the mouth and airway more prone to dryness and irritation.

How to make your CPAP more comfortable

Before you ditch your machine entirely, a few smart adjustments can often make a real difference. “Finding a properly fitting mask is like finding the right pair of shoes: it’s not one-size-fits-all,” says Dr. Peters. Your doctor can help ensure you’re using the right CPAP device for your needs and double check that your mask fits properly. What else can help?

Try positional therapy

Simply changing how you sleep can help. “You can try sleeping on your side—basically, lie on your belly with one knee slightly to the side,” Dr. Petkus suggests. “This position has been shown to be helpful” in easing sleep apnea symptoms.

“Some people attach a tennis ball to their T-shirt to ensure they don’t roll onto their back, while others use sleep wedges to help keep their head in the right position,” Dr. Peters adds. Raising the head of the bed also helps keep your upper airway open so you breathe easier. You can use extra pillows, a wedge pillow or even incline the entire bed.

Run a humidifier

“When mucus in our airways dries up, it can affect our breathing,” observes Dr. Peters. “Just plugging in a humidifier can reduce these issues” when using a CPAP device.

CPAP alternatives doctors recommend

If you’ve given your CPAP a genuine try and it still isn’t working, there are doctor-approved alternatives worth exploring. From affordable over-the-counter solutions to custom dental devices, the range of alternatives has grown. Here’s what our experts recommend discussing with your sleep medicine provider.

Oral appliances

This is “a guard specially made by a dentist that holds your tongue forward, and helps improve breathing patterns,” Dr. Peters explains. He describes it as “a fitted device like a retainer, designed to incrementally apply more tension to the lower jaw, moving it forward and opening up your airway.” Dr. Petkus shares that mouth guards can range from a $40 over-the-counter option to a $4,000 custom device from your dentist.

Nasal strips and chin straps

One simple CPAP alternative is something you can find in your local drugstore. Nasal aids like Breathe Right nasal strips and Max-Air Nose Cones help dilate the nose and prevent snoring, says Dr. Peters. Another OTC option: A chin strap to keep your mouth closed. According to a study in the Journal of Clinical Sleep Medicine, the simple fix improved symptoms of severe OSA as well as or better than a CPAP device. It also reduces dry mouth and the bad breath that often comes with it.

Myofunctional therapy

Simple exercises you can do at home help you learn where to place your tongue to reduce the number of apnea episodes. Plus they help strengthen the muscles in your throat. Dr. Peters says this type of training helps decrease the severity of sleep apnea symptoms over time. To get started, check out a free YouTube video.

Losing weight

“Gradual, slow and steady weight loss helps open up the airway,” says Dr. Peters. “The rule of thumb is to lose 10 percent of your body weight for best results.” That’s about 17 pounds for a 170-pound woman. “Some people can resolve their sleep apnea with weight loss alone,” he says. (Discover easy weight loss hacks.)

Surgical alternatives to a CPAP

For moderate-to-severe cases of sleep apnea, a CPAP alternative worth considering is Inspire, a surgically implanted device. “It’s a hypoglossal nerve stimulator, like a pacemaker for your tongue, which contracts the tongue to help clear your throat,” Dr. Peters explains.

Other options include nasal septum and soft palate surgeries to help treat obstructive sleep apnea. That said, surgery is very individualized and usually considered a last resort, adds Dr. Petkus.

Your doctor can help you find the best CPAP alternatives

Sometimes, the simplest changes make the biggest difference. “I often see comments on social media from people who say, ‘I was struggling with my CPAP, then I realized I could just try sleeping on my side.’ Something that simple can make a big difference,” says Dr. Petkus reassures. Talk to your doctor about how to make your CPAP work for you and alternatives worth considering—because better sleep shouldn’t feel like a punishment.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Anxiety at Night Keeping You Up? Try These Simple Tricks for Better Sleep

Rachel Cosma — Wed, 15 Apr 2026 20:30:31 +0000

You’ve made it through another long day. The dishes are done, the emails are answered and the house is finally quiet. But instead of falling asleep, your mind kicks into overdrive—replaying conversations, cycling through your to-do list and worrying about everyone who depends on you. It’s a classic sign of anxiety at night, and for so many of us balancing hectic lives, that quiet moment on the pillow can feel anything but peaceful.

The good news? Whether you’re dealing with racing thoughts or worries about the future, there are simple tricks that offer real relief—no complicated wellness overhaul required. Here, integrative medicine specialist Taz Bhatia, MD, founder of holistic health hub hol+ with clinics in Atlanta, NYC and Los Angeles and author of four books including The Hormone Shift, shares simple, natural treatment options you can start tonight.

How to manage anxiety at night

“As you implement strategies like these, you may feel a difference within days—and the more you practice, the more your nighttime anxiety will give way to peace and relaxation,” Dr. Bhatia says. Her advice for easing anxiety at night:

Soak up some morning sun

Calming nighttime anxiety actually begins first thing in the morning. Dr. Bhatia recommends stepping outside for a dose of natural sunlight as part of your morning routine. Getting morning sun has been shown to help regulate your circadian rhythm and decrease levels of stress hormones, easing anxiety through the evening hours. Even a few minutes outside with your coffee can set the tone for a calmer night ahead.

Practice being present

You don’t need a meditation app or complicated deep breathing ritual to start training your brain for calmer nights. Dr. Bhatia recommends a mindfulness technique so simple you can practice it any time, anywhere. Just put your phone down and focus on pleasant things you see, hear, feel and smell: green grass, a purring cat, a soft sweater.

“This technique trains your brain to seek the positive instead of worrying about the past or future,” she explains. Over time, your brain learns to default to calm rather than catastrophe when the lights go out.

Sip chamomile tea at night

One affordable remedy for anxiety at night that’s probably already in your pantry: chamomile tea. The herbal brew supports feelings of calm. “In one study, a daily dose cut overall ‘anxiety scores’ in half for many people,” she notes. Brewing a warm cup as part of your evening wind-down is one of the easiest changes you can make to soothe anxiety at night.

Supplement with ashwagandha

This herbal supplement has been found to reduce stress hormones by about 28 percent, Dr. Bhatia says. In fact, up to 72 percent of people say it leads to better sleep. A 300-mg daily dose is typical, but get your doctor’s okay to take any new supplement—especially if you’re already managing other health concerns. (Learn more about the benefits of ashwagandha for sleep.)

Create a soothing bedtime routine

The idea is to give your brain a gentle cue that it’s safe to stop problem-solving for the evening. Dr. Bhatia suggests diffusing lavender oil, turning on soft music, journaling or reading—nothing too stimulating. This helps cue your brain to produce melatonin, a hormone that promotes less anxiety and makes it easier to fall and stay asleep.

When to see a doctor for anxiety at night

Mild anxious thoughts that cause disrupted sleep can often be managed at home with the above remedies. That said, if poor sleep affects your daily functioning or at-home remedies aren’t providing the relief you need, talk to your doctor. They can work with you to come up with a personalized plan to ease anxiety at night so that you can get the restorative deep sleep your body needs.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

What Really Happens to Your Family’s Sleep When Phones Stay Out of the Bedroom

Allison Palmer — Mon, 13 Apr 2026 18:00:12 +0000

If bedtime at your house involves a nightly negotiation over phones, you’re far from alone.

A survey from the American Academy of Sleep Medicine found that 87% of Americans sleep with their phone in their bedroom — parents included. So before this turns into another lecture aimed at your teenager, think of it as a shared family challenge with a real, research-backed payoff for everyone under your roof.

The sleep numbers that should get everyone’s attention

Most of us sense that screens before bed aren’t doing us any favors. The latest research shows just how significant the impact really is — and for the young people in your life, the effects are especially pronounced.

A large study published in JAMA Network Open in March 2025 found that people who used screens before bed had a 33% higher rate of poor sleep quality and slept about 50 minutes less per week compared with those who avoided them. For younger people, the numbers get starker. A Norwegian study of over 45,000 young adults found that each one-hour increase in screen time after going to bed was tied to a 59% higher chance of insomnia symptoms and 24 fewer minutes of sleep. That kind of loss compounds night after night, affecting mood, focus and everything from school performance to how your mornings feel.

Blue light isn’t actually the biggest problem

You’ve probably heard that blue light from screens suppresses melatonin and throws off the body’s internal clock. That’s partially true — but the full picture is more nuanced, and understanding it helps you focus on the changes that actually move the needle.

Researcher Mariana Figueiro at the Icahn School of Medicine at Mount Sinai notes that how long you use your device, how close it is to your eyes and how bright it is all play a role — and the melatonin suppression from typical screen use may be too small to meaningfully impair sleep on its own. The National Sleep Foundation has concluded there isn’t enough evidence to confirm that blue light from screens before bed reliably impairs adult sleep.

The bigger disruptors for families? Mental stimulation, social media anxiety and the simple habit of reaching for the phone when someone wakes up at 2 a.m. The phone doesn’t have to be in use to be a problem — its presence in the room is a behavioral cue all on its own.

What really changes when the phone leaves the room

Here’s the encouraging part. A randomized trial found that restricting mobile phone use just 30 minutes before bedtime for four weeks reduced sleep latency, increased sleep duration, improved sleep quality, reduced pre-sleep arousal and improved both mood and working memory.

Mornings improve too. Waking up without immediately reaching for notifications is linked to lower cortisol spikes and reduced anxiety — something the whole family can feel within days of making the switch.

How to actually make it stick

The key to getting buy-in from tweens and teens is doing it together. When parents make the same change they’re asking of their kids, it stops feeling like a rule and starts feeling like a shared experiment.

Charge phones in another room and use a separate alarm clock
If the phone has to stay close, enable Do Not Disturb and place it face down across the room
Aim to avoid screens 30 to 60 minutes before bed, or at minimum dim brightness and switch on night mode
Swap out bright white bedroom lighting for dim red light, which is less likely to shift circadian rhythms at night

The “sleepmaxxing” trend has made sleep optimization part of the cultural conversation for younger generations, which may actually work in your favor. ResMed’s 2026 Global Sleep Survey found that nearly 4 in 10 people now track their sleep weekly using a wearable, and 93% say they’ve made lifestyle changes based on that data. Give your kids the research, make the change alongside them and let the results do the talking.

The Best Sleep Apnea Treatments, Including Natural Remedies That Work

Rachel Cosma — Thu, 09 Apr 2026 18:30:42 +0000

Nearly 30 million adults in the U.S. have obstructive sleep apnea (OSA)—and many don’t even know it. If you’ve been waking up exhausted or dealing with unexplained headaches, your body might be trying to tell you something. Understanding the sneaky symptoms of sleep apnea and the best treatment options could protect your long-term health.

What is sleep apnea?

Sleep apnea is a condition in which breathing repeatedly stops and starts during sleep.”It’s a partial or complete blockage of your upper airway by your tongue, soft palate or uvula during sleep,” adds Brandon R. Peters, MD, a neurologist, sleep physician and author of The Sleep Apnea Hypothesis. Someone with sleep apnea may stop breathing for 10 seconds or more at a time, several times per hour, causing oxygen levels in the blood to drop.

There are two main types: Obstructive sleep apnea is caused by a physical blockage of the airway, explains Swetha Gogineni, MD, a pulmonology, critical care and sleep physician from UCLA Health’s Santa Monica Pulmonary Sleep Clinic. In central sleep apnea, the brain doesn’t send the signal telling the body to breathe, leading to pauses in breathing.

Sleep apnea symptoms that are easy to miss

Common—and sometimes subtle—symptoms of sleep apnea include:

Loud snoring
Abrupt awakenings with gasping or choking
Morning headaches: Dr. Peters says when the airway is blocked, oxygen levels drop, which can cause head pain
Daytime sleepiness
Frequent trips to the bathroom: Blocked airways can also force kidneys to work harder
Night sweats
Heart palpitations: The stress hormone cortisol released to wake you up when breathing stops can make your heart race
Leg cramps
Heartburn

“Sleep apnea can have profound impacts on our daytime functioning,” notes Dr. Gogineni. “It can lead to us feeling tired and affect our concentration, memory development and general wellbeing. Additionally, moderate to severe sleep apnea has been associated with various health conditions including high blood pressure, coronary artery disease, strokes and mood disorders.”

Getting tested for sleep apnea is easier than you think

“A home sleep apnea test is a very simple device that you can arrange to use through your doctor,” Dr. Peters says. “It measures nasal airflow, effort to breathe, oxygen levels and pulse rate.” In some cases, your doctor may recommend a sleep study.

Audrey Wells, MD, sleep medicine advisor at CPAP.com and board-certified sleep and obesity medicine physician, urges people not to delay sleep apnea treatment. “If this were a condition that dropped someone’s blood oxygen levels and caused a disruption in brain function during wakefulness, people would be going to the emergency room. But because it happens during sleep, there’s this blind spot.”

The number one sleep apnea treatment

The most-recommended treatment for sleep apnea is a continuous positive airway pressure (CPAP) device. You have several options depending on your needs—your doctor can prescribe the best option for you. “CPAP therapy and other PAP therapies are the gold standard for the treatment of obstructive sleep apnea,” Dr. Wells confirms. A CPAP machine delivers a steady stream of gentle air pressure to keep your airway open while you sleep.

Natural sleep apnea treatment options

Several lifestyle changes can also help manage sleep apnea symptoms naturally.

Swap your sleep position

“Positional therapy is huge,” Valerie Cacho, MD, says. “Up to 77 percent of sleep apnea can be positionally dependent.” Using a wedge pillow or sleeping on your side can make a real difference.

Move a little more

Exercise matters too. A study in the journal Sleep found that people with sleep apnea who got 150 minutes of moderate exercise per week (that’s about 22 minutes per day) significantly lowered their apnea-hypopnea index, a measure of sleep apnea severity.

Shed extra pounds

Losing weight is an especially impactful natural treatment for sleep apnea. Researchers found that a 10 percent weight loss led to a 26 percent reduction in that same index, according to a study in the American Journal of Respiratory and Critical Care Medicine.

Sing a song

Even singing can help strengthen upper airway muscles, Dr. Cacho notes. A study in the International Journal of Otolaryngology and Head & Neck Surgery found that 20 minutes of singing exercises each day significantly improved snoring and sleepiness.

The bottom line on sleep apnea treatment

“For most people, natural remedies mean improvement, not resolution,” Dr. Peters cautions. That means they’re typically best used in conjunction with a CPAP device or whatever other more intensive sleep apnea treatment your doctor may recommend, such as customized oral appliances or a nerve stimulator. Talk to your doctor to find the right combination of treatments for you.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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