A good night’s sleep is within reach: How science and smart tech are changing rest

We all know the difference between waking up refreshed and waking up already tired. Sleep shapes our mood, focus, and even our physical health. When it’s off, everything else can feel harder.

“When you can help somebody sleep better, they feel better,” says Stefan Chimoskey, MD, a board-certified physician at Intermountain Health who specializes in sleep medicine. He adds that better rest often means more energy and focus at work, less pain, and improvements in depression and anxiety — changes that can greatly enhance overall quality of life.

That’s why it’s worth exploring the blend of science, technology, and healthy routines that can change how long – and how well – you sleep.

The ripple effect of a good night’s rest

Good sleep fuels nearly every system in the body. It strengthens the immune system, sharpens memory, regulates emotions, and even supports healthy weight. Poor sleep, on the other hand, can raise the risk of heart disease, depression, diabetes, and chronic pain.

In Dr. Chimoskey’s clinic, two common culprits top the list:

• Obstructive sleep apnea, where breathing repeatedly stops and starts during the night
• Insomnia, difficulty falling asleep or staying asleep

The most successful treatment plans, he says, address both the physical and the behavioral sides of sleep. “We identify medical problems first and then address habits and patterns that are getting in the way of rest. Tackling both is where the real transformation happens.”

Smart tech that works while you rest 

In 2025, sleep gadgets moved well beyond simple tracking. They’ve become active partners in helping you get the kind of rest your body and mind need most. These tools respond to it in real time, adjusting the environment or prompting you to take small actions that can make a big difference by morning. 

Picture this: a mattress cover that gently warms your feet, so you drift off faster, then cools your core to keep you in deeper sleep for longer. Or a wearable that senses when stress is cutting into your REM cycles and nudges you to pause for a mindful breath before bed.

Here are a few standouts leading the way in 2025:

• Oura Ring Gen 4 – This sleek, lightweight ring tracks heart rate variability, body temperature changes, and subtle movement patterns, then turns that data into personalized insights about your sleep quality.
• Samsung Galaxy Watch 7 – Beyond tracking sleep stages and stress, this smartwatch integrates with other health data, like activity levels and oxygen saturation, to give you a fuller picture of how your daily habits impact your nights.
• Eight Sleep Pod 4 Ultra – A smart mattress cover that senses your sleep stages and automatically adjusts temperature for optimal comfort. (It’s perfect for couples who can’t agree on whether it should be warmer or cooler at night.)
• Hatch Restore 2 – A smart sound machine and alarm clock that combines gradual light transitions, calming soundscapes, and guided wind-down routines to make bedtime more inviting and mornings gentler.

By responding in the moment, these tools actively shape to sleep experience. They can help you drift off more easily, maintain deeper stages of sleep through the night, and wake up feeling more alert and rested. 

Apps that help your mind power down

If your thoughts are spinning or you feel pressure to fall asleep quickly, your mind can keep you awake long after your body is ready to rest. This kind of mental restlessness is one of the most common barriers to healthy sleep. It’s why many experts now recommend pairing physical sleep strategies with digital tools that address the mental side of bedtime.

Two apps gaining attention in the sleep medicine community are designed specifically to calm the mind and shift it into “sleep mode”:

• Sleep Reset – Uses cognitive behavioral therapy for insomnia (CBT-I), widely considered the gold standard for breaking the cycle of poor sleep without medication. It helps you identify thought patterns and behaviors that interfere with rest, then replaces them with habits that support a steady, healthy sleep rhythm.
• Loóna – Creates a multisensory wind-down experience by combining guided imagery, art activities, calming sounds, and breathing exercises. It’s designed to help your brain gradually disconnect from the day so falling asleep feels natural, not forced.

By targeting the mental habits that keep you awake, these tools help retrain your brain’s association with bedtime. Over time, getting into bed becomes a cue for relaxation and rest.

Why better sleep takes more than gadgets

But Dr. Chimoskey is quick to remind patients that gadgets are just one piece of the puzzle. “If we rely on technology alone, we might miss underlying health issues or skip the habits that make the biggest difference.”

Some of those habits are surprisingly simple:

• Eating a protein-rich snack before bed helps stabilize blood sugar through the night.
• Going to bed and waking up at consistent times, even on weekends, trains your circadian rhythm.
• Dimming lights in the evening supports your body's natural melatonin production.
• Creating a short wind-down routine that includes guided meditation, gentle stretching, or quiet reading.

These simple habits make smart sleep tools even more effective.

Your simple plan for deeper, better sleep

Better sleep is a collaboration between your body, your habits, your sleep environment, and the right tools. Here’s one way to start:

1. Get curious about your sleep. Track your sleep with a journal or device for one to two weeks to see patterns.
2. Rule out medical sleep disruptors. If you snore, wake up gasping, or still feel exhausted after a full night, talk to a sleep medicine professional.
3. Create the perfect sleep environment. Temperature, noise, and light all influence how quickly you fall asleep and how deeply you stay there.
4. Use tech and tools to take it further. Choose one or two tech tools or apps that align with your specific goals.
5. Stay consistent with healthy habits. Give changes a few weeks before deciding what works best.

Better days begin with better nights

While apps, wearables, and other smart technologies can help, nothing replaces the expertise of a care team who knows how to connect the dots between your medical needs, your daily habits, and the latest science.

The sleep medicine experts at Intermountain Healthcare work with you to uncover what’s standing in the way of deep, restorative rest – and create a plan that’s personal, practical, and grounded in proven results. Whether you need a medical evaluation, guidance on behavioral changes, or help choosing the right tools, we’re your partner in building the healthy sleep you deserve.