The Path to Awesomeness Is a Legendary Night’s Sleep

So, what are bamboo baby muslins?

Muslins are squares of durable fabric that can be used by new parents for nearly everything! We will get onto the finer details next. They come in a variety of materials from breathable, bamboo too cotton. Here at Panda we believe  the more natural, the better. They are super easy to keep clean (ours even get softer with every wash) You will notice they come in different sizes.  The larger muslin’s are perfect for swaddling your baby to sleep, as young Mum Jelena discovered:

“My baby moved his arms and legs way too much which prevented him from falling asleep. But when I wrapped him like a burrito in a Bamboo Muslin he calmed down and drifted off every time.”

What are baby muslins used for?

Now for those details! What exactly can baby muslins be used for? You will be pleased to know- quite a lot. Let’s dive in.

Spillages – First up lets talk about mess. As one thing’s for sure babies sure make a lot of that (though they are so cute, who cares?)

Smaller Muslin’s are perfect for mopping up dribbles and any other spillages your little one might make. Pop one on your shoulder when they are teething or have one handy when you are feeding and be ready for any unexpected burps!

Peek-A-Bamboo – Babies love seeing new patterns and hearing new sounds, which is why a Panda bamboo muslin will be their new best friend.  Our cute-as-a-button designs are perfect for playtime, providing gentle sensory stimulation as they take in the exciting new world. Peek-a-bamboo is a firm favourite! As Tommy says:

“my little one loved exploring and baby muslins kept mummy’s tummy time clean while she had lots of fun”

Comforter – Soft, gentle baby muslins are ideal for soothing your little one when they get distressed, from stroking them at story time or easing them into a nap bamboo baby muslin’s are the ultimate gentle comforter. 

Make – shift – bib –  Keep tea time tidy!  Baby Muslins make great bibs whether you are on the go or at home. The super absorbent, durable fabric will catch anything they miss and make feeding time heaps more fun. As Jackie whose Pandas are now all grown up says:

“baby muslins were my go-to item.  I used them for the burping, cleaning up, as a bib, and even keeping the sun off their little faces in the pram”

Use your imagination- It seems when it comes to baby muslins the possibilities are endless, the only thing you need to do is make sure you have enough! As you get to know each other you will discover your own super handy ways your muslins can help you as a parent. 

What to look for in a Baby Muslin

Shopping for Baby Muslins for the first time can be overwhelming, especially when you don’t know what to look for.  Every parent wants to take care of their little one’s precious skin and needs Muslins that will keep up with the busy life of being a parent. Choose squares that are soft and gentle for swaddling and snuggles. You won’t get much softer than 100% Bamboo. The natural, hypoallergenic fabric is temperature intuitive which will cool, calm and comfort your little one as they grow, wiggle, and learn. You will be using your muslins a lot, so make sure they are machine washable and the fabric stays soft. One reason parents love Bamboo is it gets softer with every wash, keeping cuddles and playtime gentle and cosy. And of course, make sure you choose some patterns that they will love, our adorable collection has plenty to choose from!

Being a parent will change your life forever. There will be challenges and lots to learn, though, with the love in your heart and a cute pack of baby muslins in your handbag, there is nothing you cannot handle. 

Enjoy every precious moment with your little Panda.

PJ’s all day? Lunch at 4 pm? Cheeky abs class before that Zoom meeting… Working from home has become the norm for many of us. While it has its charms, goodbye commutes, and nursery fees, it certainly has its challenges. One thing that has been climbing with the 69% of adults now working from home, is burn-out. The chronic condition can affect everything from your productivity to sleep and is no fun to wake up with. If you feel you could be one of the 52% of adults experiencing burnout, here is a little bit more about the condition and some simple changes that can help get you back to your best. 

What is Burn Out?

With Zoom meetings, deadlines, and non-stop emails, we have lost the simple pleasures that hallmarked our days. From coffee with colleagues to one too many drinks after work, those little reminders it’s ok to switch off have been swiped away. This creates a fear of taking your foot off the pedal, the world says go faster, keep pushing, be better than yesterday when what you might really need is to take a break. Left to build up this can lead to a state of emotional and physical exhaustion known as burn-out.  Do any of the following sound familiar?

Symptoms of Burn-out

Lack of energy – Feeling like a Lucozade that’s lost its bubbles? Burn-out zaps your energy, making staying in bed seem far more appealing than jumping on another zoom meeting.

Doubting yourself – Is self-doubt niggling into your confidence? Emotional and physical exhaustion chips away at your sense of identity and is a common symptom of burn-out.

Uninspired – Wondering where the zest for your career has gone? That creative spark on which you once bounced through the day? Another thing burn-out wipes is your inspiration and brilliant ideas.

While none of this is anything to smile about, the good news is managing burn-out starts with awareness. Remember rest is a superpower, slowing down and making a few small changes can make a big difference to your wellbeing. So today, forget about those emails. Here are some easy ways to reduce burnout and get back to feeling you.

How to reduce Burn Out when working from home

Restore your sleep – The last thing your busy mind may be thinking about is bed, and there might lie the problem. Sleep is the first thing to suffer when experiencing burn-out. Now is a good time to look at ways to improve the quality of your sleep. Adding a layer of luxury to your mattress with a mattress topper is a simple adjustment that could transform sleep into the deep rest you need and deserve. Make bed your perfect comfort zone, a place you can’t wait to snuggle into. This will encourage your mind to switch off and relax. 

Try replacing your worries with a new bedtime mantra –  the better I sleep, the better I feel.

Establish a routine – Working from home has blurred the lines of 9-5. For many of us, what was once a place to unwind has become a gym, office, or nursery overnight. Our sense of routine has been lost somewhere in the transition. Routines are easy to get back into and key to finding that work-life balance. Try to get up at the same time every day, schedule breaks between tasks to stay fresh and focused. Tempting as it is to hang out in your PJ’s,  get dressed, and put yourself in work mode. And when it’s time to sign off… make it clear you are out of the office till the morning. The evening is your time to recharge and restore yourself for the next day.

Better days start with clear boundaries. Make the most of your downtime and remember you deserve it.

Be kind to yourself – Above all, go easy on yourself. The biggest cause of burn-out is slipping into the illusion you have to be constantly hitting targets to be productive. Healing starts with giving yourself permission to rest. Life will always be full of competing priorities, though do not forget number one; your wellbeing. Slow down and know when to switch off. There is more to life than work, eat, repeat. 

Remember to have some fun along the way and before you know it, you’ll be waking up with a smile again.

Once a year we get a day to celebrate the most incredible person in our lives. Mother’s day is dedicated to the superstar who’s been cheering you on since day one and will continue to do so forever. Whatever gift you get your Mum this Mother’s Day, make sure you deliver it with a few words from the heart. Not sure where to start? Here are five things your Mum would love to hear that will go very nicely with some fresh fluffy towels and calm scented candles. Because, of course, no Mother’s day is complete without a bit of pampering. 

Remember those days after school seeing her waiting at the gate? The birthday cake she delivered every year with an extra candle? The stories she read you before bedtime? Mums are there for every precious moment, in fact, they are what makes them precious. What better message to pop in her Mother’s Day card this year than a great big thank you? Served with a hug and a cosy gift from Panda will make this year one to remember. 

There comes a certain age where we give up the fight and admit, Mum’s do know everything. All those tantrums and insisting she was wrong to seem silly in the light of adulthood. You realise she was on your side all along. Make her smile this year by letting her know she was right about everything. And why not treat her to some deliciously soft, bamboo bed sheets for a luxurious Mother’s Day lie-in. Let’s face it, she’s earned it!

In the business of life, it’s easy to forget to tell your Mum how grateful you are for her strength. Her wisdom. Her affection. Mother’s Day is the perfect day to express your gratitude for how grateful you are for all she’s done. Sending a heartfelt message of gratitude in a lovely card with a snuggly surprise will make her feel special this year. And keep her oh-so cosy!

In the moments you fall down, face a challenge or life gets shaky you can always count on one person. Your Mum will be there to put the kettle on with open arms and an ear to listen. Mum’s keep us going silently in the background while we make our way on our journeys. Mother’s Day is the perfect opportunity to remind her she’s your hero. 

Simple, honest and from the heart. These three words are timeless and Mother’s Day is a special day to share them. Whether you do it on a balloon, on a card or on a cake every Mum deserves to be told how much she’s loved on Mother’s Day. And you can show her how much you mean it with a gift from the heart. Whether that’s the set of new towels you know she needs or a silky indulgent eye mask it’s the thought that counts and the love it’s sent with that will truly make her day. 

Whatever you give your Mum this year, don’t forget to serve any gift with a big hug or a long phone call. Giving her your time matters more than anything. And remember while Mother’s Day is a great way to show her how much you care, there are 364 other days a year where a simple “I love you” will make her smile.

Wishing you and your lovely Mum a super Happy Mother’s Day!

Bamboo is the fastest growing plant on the planet

Whether you are eco-conscious or becoming more eco-curious, listen up! Bamboo is thought to be the fastest-growing plant on the planet. This makes it a super-duper resource to rely on for our demanding lifestyles. The wonder plant can grow from 3-4 feet per day (and has even bagged itself a place in the Guinness Book of World Records). Choosing sustainable materials allows us all to play a part in protecting our world’s natural resources. This is why many people switch to bamboo for everything from bath towels to kid’s bedding. You see, not only does it grow quicker than your fringe, but it also requires even less maintenance. Just sunlight and water, in fact. And even that, it guzzles a third less than cotton! 

Impressed so far? Wait till you read the rest!

The bedbug hero

Not a fan of bedbugs and dust mites? Bamboo is here to save the day…and your bed! The fabric has natural antibacterial qualities superior to cotton, making it a winner if you love fresh bedding. Is there any greater pleasure than jumping into freshly washed sheets? The wonder plant is a particular favourite for little one’s sensitive skin, being hypo-allergenic and nice and gentle. Well, it’s never too early to start sleeping like a hero. And as for us grown-ups, sleeping on soft bedding has you waking up feeling like one.  

Bamboo can build bridges

At Panda, bamboo has been at the heart of our journey to build a bridge between luxury and sustainability, though that is not the only bridge it can build. The strong, durable material is popular in the construction industry for its accessibility and being both an economical and environmentally friendly resource. More recently, its unique fibres have been tapped into as potential bioplastics, which could be an exciting step forward in promoting the green development of the economy.

Bamboo is natural thermostat

I thought you would like this one! Did you know overheating is the most common culprit stopping us from nodding off… This is why some sleep experts recommend sleeping naked.  PJ’s simply too comfy to ditch? Bamboo can help.

It has the superpower to wick moisture away from you twice as fast as cotton, working in harmony with your body and keeping you cool naturally.  What about when you are not hot and sweaty? It keeps you snug as a bug like your bedding is supposed to. Making it the perfect fabric for every season… you can tell why Sleeping Beauty loved it!

Let Bamboo be thy medicine

When it comes to living a healthier, greener lifestyle, what we put in our bodies is just as important as what we sleep on. And Bamboo can be used for both. Not so fast… before you go chomping on your bedding. To be used as a medicine, it is made into juice that can treat anything from stomach ulcers to intestine worms. And those antibacterial qualities can be used for more than fending off bed bugs.

The plant is also used to treat wounds; the plant extracts can reduce cytokine production in cellular inflammation, leading to their potential to prevent inflammatory diseases. It will be interesting to see how bamboo’s health benefits progress in the cosmetic and pharmaceutical industries over the next few years. One thing is clear: bamboo’s potential, like the plant itself, continues growing tall.

Cultural connections

Harmonizing traditional techniques with modern creativity, bamboo is used for an array of arts and crafts in local communities of varied cultures. From painting and weaving to unique and beautiful sculptures, it creates masterpieces that harbour connections between different cultures internally and externally – on a joint mission to promote artistic design and expression that is kind to our planet.

Bamboo as a musical instrument

Fed up with your Spotify playlist? You might be surprised to know bamboo is often used as a musical instrument. The serene, calm sounds the wonder plant produces are a nod to many ethnic groups’ rich cultural heritage. It is worth considering if you want a natural addition to your playlist. 

Breath of fresh air

They do not call it environmentally friendly for anything. Bamboo removes benzene, trichloroethylene, and formaldehyde from the air, giving back moisture! This is why Bamboo shoots (and sheets) are becoming increasingly popular. Not just for the plant’s air-purifying qualities. The shoots also bring good luck, so if you want something to jazz up the living room table, take a chance; it could be your lucky day. 

Opportunity for change

Perhaps the most wonderful thing about bamboo is the opportunity it gives us, to change. Our planet has provided us with many amazing resources to facilitate our lifestyles, though the time has come to give back. To pay more attention to the impact our choices have on the world from how we brush our teeth to where we lay our heads. Bamboo is the hybrid of luxury and sustainability, offering all the comfort we expect from our home essentials with respect and love for the planet.

Conclusion

With all the amazing discoveries and developments in the potential use of bamboo, the net is cast wide for you to explore using the wonder plant in your daily life. From switching to sustainable bedding and other household products to tapping into the incredible health benefits of bamboo with your cosmetic routine – there are many ways you can make bamboo part of embracing a more eco-friendly lifestyle.

1. RECYCLE – Look for brands that use recycled packaging and offer recycling services for your products at the end of use. We provide this at Panda for all memory foam products.

2. EAT MORE PLANTS – Switching to a plant-friendly diet will not only make you feel more energised and boost your immunity, but it is also one of the best ways to lower your carbon footprint. You could even be like our lovable panda and give bamboo a go – a great addition to soups and curries (Do tag us with your recipes).

3. GET YOUR STEPS IN – Spending less time in cars and more time on foot is great for your body, mind and our planet. Try switching your shorter commutes to walking or biking, getting fit while helping protect the planet- we call that a win-win.

Ready to make a start?

Explore our natural Bamboo Bedding, Bath and Kids Collections and tag us with your favourites @PandaLondon.

Sweet Dreams

Valentine’s day is around the corner, and if you’re pondering how to show your sweetheart you care this year, you’re in the right spot. It’s easy to get overwhelmed with trying to find the perfect Valentine’s gift, from sparkling rings to cheesy chocolates, though there are some simple ways to show you care from the heart. Giving isn’t always about the biggest bunch of flowers or the most extravagant surprise. Sometimes it’s the smaller tokens of affection that make Valentine’s special. Here are five sweet ways to spread the love this year.

1) Tell them in a letter

We all know actions speak louder than words, though, on Valentine’s Day, words matter. They perfectly express how much someone means to you from an honest, grateful place. Your heart. Tap into all the reasons your loved one matters, the things that make them special, and the little ways they improve your life. Pour it all into a letter; it doesn’t have to be a flashy card. A simple, fresh page filled with love will show your partner how much they truly mean to you without all the fluff. Of course, if you want to add something fluffy, Panda has plenty of snuggly Valentine’s gifts. 

2) Cook their favourite meal

Whether it’s a spicy curry or a good old roast, whipping up your loved one’s favorite meal is a thoughtful way to show you care. And don’t worry if you’re not the best cook; the effort counts. Maybe keep Deliveroo on standby! Putting in the time to create something you know they like adds a personal touch to Valentine’s Day that’s sometimes lost in perfume or candles. Though they make nice finishing touches, adding something straight from the heart (or the kitchen) will make this year one to remember and is a great way to enjoy some special time together.

3) Snuggle up with a movie

Let everyone busy themselves booking the fanciest cocktail bars in town. There is a snuggly way to spend Valentine’s day this year that doesn’t need a reservation. On the couch with some yummy snacks and a good movie. Turn your living room into a romantic cinema, grab your duvet, and get all wrapped up in love. And, of course, it’s their turn to pick. Even if that does mean watching something you’ve seen a million times, these, my friends, are what we do for love. Staying home with a movie means quality time together, and that’s what Valentine’s day is all about.

4) Treat them to something cosy

Valentine’s Day is for cuddles and getting cosy. Which is why if you’re looking to treat your loved one to something special, a snuggle bundle from Panda is perfect. Full of bedtime goodies to keep them (and you) cosy and snug all year. Choosing gifts with a personal touch makes Valentine’s day all the more meaningful. It’s also showing a bit of love for the planet by giving something that will last long beyond February. Mindful gifting will not only keep your partner cosy but also go a bit further toward making the world a better place. How’s that for spreading love?

5) Be there for them

Life can be tricky, full of ups and downs and everything in between. While Valentine’s Day is a nice way to celebrate each other with something special, it’s consistency that matters. So even if you do forget flowers and to write that card, simply being there is what’s important. Being kind to each other and creating happy memories is what love is really all about. If you are looking to do one thing to make Valentine’s Day special this year, let your loved ones know that you are there for them. Whether it’s a meal-out or night on the sofa doesn’t really matter, love is in the simple things. Enjoy every moment. 

We know, we know! Eight hours a night is what the doctor recommends, though let’s face it… Many of us struggle to stick to it. While there are heaps of things from overheating (wrong duvet?) to overthinking that can get in the way of a good night’s sleep, blue screens are a constant culprit. Modern life has us hanging out on our laptops, iPads, and iPhones far more than is healthy. Wondering how all that screen time affects your sleep? Sit down and get comfy. We will look at just that and some simple ways to stop scrolling and start snoozing. 

Screen Alert

You’re lying on the sofa… a movie’s on, your texting friends, checking Instagram, oh and while you’re at it you might as well send that email. You get the picture. When it comes to screen time- we can’t get enough of it! From the minute the alarm goes off on our ever-advancing devices we are switched on. Screen alert-for all the benefits technology brings, too much of the stuff comes with side effects. Like disrupting our sleep! How? 

  Let’s break it down nice and simple.

Tick tock– Put down your fancy watches your body has a biological clock of its own that follows a 24-hour sleep-wake cycle. A hormone called cortisol is released with the sunrise, filling you with beans (a bit like your coffee)

Feeling Sleepy – As daylight fades, so does your energy. Your body produces another hormone- melatonin that makes you want to snuggle into your duvet and yawnnnnn… sleep!

Blue Intrusion- Bedtime scrolling? Though those late-night memes and Instagram stories could keep you blinking into the early hours. Blue light is bad for your sleep as it disrupts the production of melatonin, putting your body clock all out of whack.

No sleep is no fun. Low mood, struggling to focus, reaching for sugar? All symptoms of not getting enough shut-eye. The good news is you don’t have to give up your screen life to get better sleep. It’s all about finding a balance, life is like a yoga pose as they say!

Here are some simple things to try for healthier scrolling and deeper snoozing

How Does Blue Light Affect Sleep?

As mentioned, blue light isn’t good – and this has to do with melatonin, which is also known as the sleepy hormone. This is what encourages you to go to sleep, so the more you have of it the better! But blue light can suppress melatonin production, meaning you have less of it and therefore struggle to drift off. Blue light (composed of electromagnetic radiation, which is an invisible form of energy) also disrupts your circadian rhythms by making you feel alert when you should be at the point of falling asleep.

Switch off and Snooze on

Waking up feeling blue? It’s time to change that. And reducing your blue light exposure is a bright place to start. Let’s get ready for bed!

Unwind from the day–  WFH, demanding jobs, and parenting responsibilities can make it super hard to switch off from life and our phones, right? Making it a priority to get restful sleep will give you the mood, mindset, and energy to take on the next day. Indulge in a hot bath, wrap up in a fluffy towel and slip into your PJs. It’s time to switch off. 

Bedtime matters-  From a sumptuously soft duvet to the perfect pillow… make the bed the place you dream about diving into all day!

Keep the lights dim, the room cool and screens out. Making your bedroom a blue-free zone will do wonders for the quality of your snoozing – no sneaky midnight scrolling!

Protect your eyes- Our eyes are constantly exposed to screens, friends this can not only affect our snoozing! Studies suggest an overload of blue light emissions can cause eye strain. One way to scroll like a smartie is to invest in a pair of blue – light-blocking glasses – especially before bedtime! Can’t resist that late-night scrolling? Pop a pair by your bedside (or sofa table) to reduce exposure and set yourself up for a better night’s kip.

Switching up your screen habits with these tips will keep blue light blues at bay. Remember, caring for yourself is the best way to wake up feeling magical. And there is no comfier place to start… than bedtime!

How long before bed should you stop screen time?

It might be easier said than done, but putting the screens down at least an hour before you plan to sleep is highly recommended. If you look at screens *a lot* during the day, however, you’re being exposed to more light overall – and therefore, you should try and put your screen (phone, tablet, laptop, etc) away 2 hours before bed if possible. Opt for something like a book, jigsaw or arts and crafts in the lead-up to bedtime if you want something to do. And if you’re hoping to wind down, try some yoga or meditation.

Can screen time lead to insomnia?

Because screen time disrupts your circadian rhythms and suppresses melatonin production, making it harder to fall asleep, it can lead to insomnia. This happens if you use screens in the evening night after night – then you’ll be struggling to drift off on a regular basis. If you have repeated episodes of lying awake all night, this can be classified as insomnia. But if screen time is the reason for your sleep struggles, then at least you know there’s an easy fix: cutting down on how much you use your phone or tablet in the evening!

How does screen time affect children’s sleep?

Children need more sleep than adults, and their bodies are still getting used to producing the right amount of hormones – so screen time will hinder their sleep just as much, if not more than it does for adults. As well as this, whatever they’re watching or doing on a screen is bound to be overstimulating with bright colours and plenty of noise. This leaves their mind busy and full of fun when they should be relaxing…

Maida Lynn Chen, a professor of paediatrics, says fast-paced images (such as those on TikTok) are causing an issue for young people: ‘Media content can disrupt both nondream and dream sleep. Have you ever fallen asleep watching a disturbing thriller or a horror movie and had scenes from that movie enter your dreams? And it’s not just dreams that are affected – the brain also may not sustain deep, nondream sleep since it is still processing those fast-paced images. These intrusions in your sleep can disrupt overall quality and quantity of sleep.’

Screen time guidelines

According to a University of Bristol paper, recent advice from the National Institute for Health and Care Excellence (NICE) is that children should have TV-free days or have 2-hour limits on the time spent in front of screens. In 2013, the USA Department of Health recommended that children under two should not be in front of a screen at all, and over that age, the maximum leisure screen time should be no more than 2 hours a day. And when it comes to adults, the guidelines are pretty similar – the less screen time, the better, at least outside of work.

It also makes sense to watch what type of media you or your children consume during screen time. Ensure you steer clear of anything nightmare-inducing or too overstimulating!

What are the long-term effects of excessive screen time on sleep?

If screen time is regularly impacting your sleep, this has a long-term impact on your health and well-being; if you continue to have excessive screen time in the evening, you’ll struggle to fall asleep every night. Over time, this messes with your melatonin levels, and you’ll feel the hit even on nights when you put your phone down earlier. You’ll find yourself sleepier during daytime hours, leading to a lack of concentration and increased frustration levels. A prolonged lack of sleep can also negatively impact your mental health, making you more prone to depression and anxiety.

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Before you dive into your PJs- for sleep to help you lose weight, there are a few things to remember. Doughnuts before bed for example are not going to help. Darn! So, what is? First, let’s take a look at how sleep can help us with our weight loss goals. 

How can lack of sleep affect weight loss?

Mid-morning munchies? Need. Sugar? Before you dive into the cookie jar, it could be that you’re tired. Whether it’s uncomfortable bedding or a snoring hubby getting in the way of you and a good night’s kip, not clocking enough hours can lead to weight gain.

Unbalanced hormones

Sleeping rebalances hormones that regulate your appetite, like ghrelin and leptin, to tell you when you’re full and you’ve had enough. When these are out of whack, it’s hard to assess if you are hungry properly.

Increased snacking

Research has shown that people who are not getting enough sleep tend to snack on high-carb foods such as sugary drinks to increase their energy; this can lead to diabetes and weight gain.

Fat storage

Higher levels of ghrelin in the body cause an increased appetite, which can lead to your body storing fat. This can also affect how the body releases energy. The hormone imbalance can also affect your metabolism, making it less effective in burning excess fat.

Mood and motivation

Lack of sleep, lack of motivation! It seems a good night’s kip and a good mood go hand in hand; you are more likely to feel energised and ready to hit an early morning workout or take that lunchtime walk if you are well rested—another reason to book in a few early nights.

So, should you diet and exercise when tired?

Wondering whether to try and diet without enough sleep Our sleep expert Max suggests a different approach. “Undersleeping and pushing yourself to diet is a punishing approach.” Want to lose weight? Start with upping your amount of quality sleep. You will have more energy for working out, and those compulsive urges to eat junk food will disappear,” He says. You will naturally feel less anxious, another side effect of lack of sleep. “When we don’t sleep, we feel more emotional, making us more prone to eat on our feelings”. Max says. Focus on regulating your sleeping routine and looking at ways to improve your sleep quality is the best place to start to get back into those jeans! One thing worth looking at is what to eat before bed to ensure a good night’s sleep and wake up feeling refreshed

What’s best to eat before bed?

We know doughnuts are out, though what’s in? A lot, actually. Restrictive diets like cutting out carbs are not always helpful. “A balanced meal containing all the food groups will maintain your blood sugar levels, meaning less waking up at night,” our sleep coach says.

Almonds- Swap cookies for a handful of these snooze-approved nuts! Almonds are full of healthy fats and Vitamin E which will fend off the midnight munchies.

Banana’s– Feeling peckish before bedtime?  Go bananas! The yummy fruit is full of serotonin which converts to melatonin making you sleepy.  

Protein shake- Whizz up a bedtime smoothie from low-fat milk and strawberries and get slurping! Milk is rich in tryptophan which will have you yawning into your PJ’s

Also, consider supplements, especially in the winter. Getting the right mix of vitamins will give your body everything it needs to rest properly. Right then, belly’s full, now let’s look at how your sleeping environment can help get you back in those jeans!

What does an ideal bedtime look like?

Just like the perfect pair of trainers set you up for a good run, perfecting your bedtime will set you up for a good sleep! So how do we do that? Let’s take a look. 

Love your bed –  “You need to love your bed”, our sleep coach says. Everything from the right duvet to comfy bedsheets can play a part in helping you drift off. Ensuring your bedding is soft, cool, and fresh will ease you into a more restful sleep. Is current bedding not cutting the mustard? You might want to try bamboo! The wonder fabric is antimicrobial and makes for scrumptiously soft bed sets. 

Keep it cool – A big cause of interrupted sleep is overheating, so it’s best to get the right duvet. Bamboo duvets are naturally thermo-regulating, keeping you breezing through summer and snug as a bug in winter. Planet-friendly and seasonal-friendly bedding– we call that a win-win!  

Keep it regular – Whether you are a night owl or a morning person, sticking to the same bedtime every night will do your body wonders. A bit like working out it’s best to keep it consistent. “Regularity is key for people struggling to sleep or lose weight” Max says, who believes it’s best to find a routine that works for you as we are all different”- Indeed! 

Another thing we all do differently is sleeping positions, though when it comes to weight loss- what one is best?

What are the best sleeping position for weight loss

Front, back or side? Well, they all have their uses when it comes to a good night’s sleep.

Back sleepers

Sleeping on your back can be better for face muscles (If you’re after some cheeky cardio) This can give you a more defined face and have a lymphatic effect on toxins that can cause bloating.

Side sleepers

Side sleeping can aid digestion, allowing your body to clear itself and preventing issues such as constipation and gastroesophageal reflux. You may be better sticking to left than right, though research suggests that right-side sleeping can worsen GERD symptoms.

Front sleepers

Front sleeping can lead to a deeper quality of sleep if you find it most comfortable. And our sleep coach reminds us that when it comes to sleeping positions choose the one that is best for you. Ensuring you have the right pillow and mattress can help keep you aligned and supported no matter what position you choose. This is what’s going to help you get the best rest. And when it comes to losing weight, the better rested you are, the stronger you will be, whether saying no to dessert or tackling a morning run. According to our sleep coach, “Sleep underpins well-being mentally and physically”. Bring on bedtime!

The Take – Away

Whatever your reasons for wanting to lose weight, our study suggests sleeping well is the best place to start. Let’s take a quick recap…

Getting sufficient sleep can regulate hormone levels that will keep your appetite healthy, preventing you from relying on sugary snacks to get you through the day, leading to weight gain and other potential health conditions.

Enough sleep is nature’s best mood booster – it will have you waking up feeling refreshed and more likely to take on those workouts and stay more active.

Before dieting, looking at your bedtime routine and ensuring you have everything you need to get a comfortable night’s sleep is the best place to start. From waking up with more energy to making better food choices, sleep is your ultimate superpower for staying healthy. Looking good starts with feeling good, and so perhaps the only thing on the menu tonight… should be setting a regular alarm (on vibrate) to get you in bed for an early night!

FAQ

It’s the most wonderful time of year, though, without bursting your bauble… it’s not always the most sustainable. The season to be jolly can be, well… the least joyful for our planet. Wildlife and Countryside reported that up to 114,000 tonnes of plastic packaging is thrown away every Christmas. That’s 3.3 million penguins in plastic waste! The good news is together, we can make a difference without losing the magic of the season. From eco-gifting to delicious vegan recipes, plenty of planet-friendly ways exist to get into the festive spirit! So grab yourself a mince pie and read on – here are five merry ideas for a sustainable Christmas.  

Green food for thought

A belly-busting 4 million Christmas dinners go to waste yearly in the UK. That’s over 2 million turkeys! Now, there is no need to go hungry; what’s Christmas without a food coma? However, being mindful about what you eat is a delicious way to make Christmas more sustainable. Just ask Josie Clemens. Josie is an international vegan chef on a mission to create a better world. How? By instilling vegan menus in all major chains and restaurant groups and looking to make your diet a little more eco-friendly? Swap prawn cocktails for her Zero waste soup bread bowl this Christmas!

A few more tips…

• Good things come to those who plan, and Santa is watching… write a shopping list and try to stick to it! Do you need those extra twiglets and tub of Roses?
• Check those best-before dates. Please ensure they are not before Christmas, especially all the finger food! Keep your belly full, though. Try to keep the bin empty!
• The gift of giving… can’t bear to look at another potato? Instead of throwing food away, donating to food banks is a generous way to make Christmas more sustainable.

Get eco-friendly at home

Tis’ the season to get cosy… of course it is! However, keep the planet at heart as you snuggle up with a glass of eggnog… We all need to be mindful of keeping our homes more sustainable. Go for planet-friendly resources like bamboo, becoming the go-to for seriously soft bedding and homeware. And it’s no surprise as to why – feel it. Switching up your bedding for bamboo is a winner, winner Christmas dinner for you and the planet! And after wrapping all those presents and festive fun, you will want something silky soft to lay down your sweet head. Haven’t quite finished those Christmas present lists yet? Well, here’s a merry idea… you will find eco-friendly bed sets, eye masks and snoozing essentials galore right here on our site.

A few more tips…

Deck the halls with decorations that will last a lifetime – think wood, fabric, and glass over plastic and PVC. The best bit? They can be popped in a box and put back on the tree next year! Speaking of tree’s….

Go real – A sustainable Christmas doesn’t come much greener than choosing a real tree!

Make your cuppa ethical – There will be plenty of putting your feet up with a good cuppa over Christmas. Make it planet-friendly by using vegan milk like oat, almond, or coconut. Perfect with a few Xmas choccies. 

Go planet-friendly on gift wrap

When it comes to wrapping presents, you either love or hate it. Let’s face it: part of the fun of the big day is tearing off the paper. Who doesn’t love guessing what’s in the pretty wrapped boxes under the tree? Though wrapping paper and packaging can play a big part in the tonnes of waste that comes with Christmas. The good news? Searches for sustainable wrapping paper are on the up. Those presents won’t wrap themselves if you’re after somewhere to start making Christmas more sustainable. While we can’t provide elves, why not try one of these planet-friendly wrapping tips?

Go for an eco-friendly alternative – environmentally-minded brands have devised wonderfully kinder ways to wrap your gifts. Look for those using sustainable materials and embrace the spirit of planet-friendly gifting.

Waste not, want not – those straggly bits at the end of the roll that won’t quite wrap a box, don’t throw them away! Add them to other parts and put your style on pressies – call it ‘sustainable wrapping’.

Keep gift bags – Not a fan of wrapping? Save yourself the Sellotape and use gift bags instead. And remember not to throw this year’s away…it reduces waste, and you never know when you might need one.

Gift differently

It wouldn’t be Christmas without the gifts, would it? Despite it not being the most important part of the festive season, gifts are a big part of the celebrations. And when you’re thinking about what to buy for people, think a little differently this year. Opt for more sustainable gifts, and be sure to put a lot of thought into your choices rather than buying for the sake of buying.

Here are a few ideas to get you started…

• Choose experiences over things – most people don’t need more *stuff*. Fancy smellies, a multitool, another pair of slippers… these things often gather dust or end up being thrown away. Consider gifting experiences like a voucher for a spa treatment or tickets to a concert.
• Gifts that give back – another option is buying from businesses that donate to charity and give back to local communities. This might include brands with the Fairtrade logo or charity shops themselves. Shopping secondhand is another fantastic way to gift sustainably!
• Buy zero-waste gifts – shop for gifts specifically labelled as zero-waste. This might be reusable straws, cotton pads, digital subscriptions, or biodegradable products like phone cases or toothbrushes.

Try a virtual Christmas

A new trend that we’ve seen popping up is the idea of a virtual Christmas. Rather than driving or flying to see friends/family (and contributing to your carbon footprint!), you could opt to have a Zoom celebration instead – dinner, drinks, charades, cookie decorating… it can all be done via video chat, which is especially helpful if you’re trying to save money too. It’s something worth thinking about.

Well, that’s a wrap!

It only happens once a year, so please get stuck and make the most of it. May your Christmas be filled with love, joy and magic – in short, keep the planet in your hearts and homes while enjoying all the fun.

Merry Christmas!