Dreams are thought to arise from brain activity during sleep, particularly in the REM stage. Theories suggest they help with memory processing, emotional regulation, problem-solving, and cognitive maintenance by consolidating experiences and processing unresolved feelings. Some scientists also believe dreams may be the brain’s way of making sense of random electrical impulses during sleep. Despite these ideas, the exact reasons for dreaming remain a mystery.

Dreams are one of the biggest mysteries about our sleep – and we all wonder from time to time what exactly they are. Does dreaming serve a purpose, and how can we remember the good ones? Some, of course, we would rather not remember. Especially those that can lead to waking in the night, a key cause of disrupted sleep. Here, we take a deep dive into dream analysis to discover are they really wish our hearts make when we are fast asleep.

What are dreams?

Dreams are essentially a series of images, thoughts and feelings we experience in our sleep. A little like our favourite movies, they can range from romantic, a tad scary to totally weird. They help the brain to process events and information we’ve gathered throughout the day. This can lead to some dreamy benefits – though before we get to those, let’s take a look at what causes our bedtime movies in the first place.

What causes dreams?

There are a few different theories on what causes us to dream, from simply processing and consolidating what happened in the day, interpreting random signals from the body and brain during sleep, and expressing our unconscious desires and wishes. Dreams can be approached from a scientific or psychoanalytical perspective; both views have been substantiated with plenty of research on brain activity during dreaming, though no exact answer has been confirmed as prevailing.

Why do we only remember some dreams?

Most of our dreams occur during the REM stage of sleep; a particular group of neurons fired during this stage could affect the ability of the brain to remember this information after a good night’s sleep. A study found this is a time when our brain actively forgets, so if you are not someone who remembers their dreams – this could be why. One theory of why some people are more likely to remember their dreams is due to a stronger ability to memorise things in general. So, is there a way that you can remember more of your dreams? Yes, by working on strengthening your cognitive skills, you could wake up with more sweet dreams to share.

How can you improve your ability to remember your dreams?

If you would like to be able to remember more of what you are dreaming of, there are some other simple things you can try. Here are some top tips for working on your dreaming skills;

What are the benefits of dreams?

Whether you have sweet dreams or scary ones, there is good news for all dreamers. Dreaming has some great benefits for your brain, such as:

From the scientific explanation of dreams to the physcology of dreaming, there is no definitive answer as to what dreams are or why we have them. And perhaps it’s the mystery that keeps them soooo… Dreamy?

There are ways that you an strengthen the ability to remember your dreams, from keeping a journal to take notes in the morning and getting the right bedding to set you up for a good night’s sleep.

Dreaming has proven health benefits, including emotional release and memory strengthening. Want to discover more about dreams? You can find more resources here, and of course, stay posted for future blogs.

Here at Panda, our heart wishes for everyone to enjoy the sweetest dreams.

What is it you’re dreaming of? Whether its a new love, change of career or simply getting a better night’s sleep, which many of us struggle with, the full moon’s magical energy could help it come true. Here is a simple ritual you can do at home to harness the mystical powers of our beautiful moon.

What is a full moon?

A full moon is the stage of the lunar cycle where the moon’s energy is at its strongest. Most years, we have 12 full moons, though sometimes we have thirteen, where one of these will be a blue moon. During a full moon, the moon graces the sky with a golden circle of light; you might see people posting on social media, sharing its beauty. Though what is so special about this lunar energy, and how can you tap into its magic to manifest your dreams?

During a full moon, you may find it a little harder to drift off and experience abundant energy. This time, where the Sun, Moon and Earth are in perfect alignment, casts a mood of heightened intensity in emotions and energy. It is a sacred time to let go of things that are no longer serving you and welcome new beginnings.

The full moon ritual to manifest your dreams

This can be done at any part of the day, though it’s best embraced when you are calm and ready to relax. Try making it part of your bedtime routine, the release may help you let go of overwhelm and enjoy a deeper, more restful sleep.

1. Create your sacred space

This can be anywhere that makes you feel calm and centered, try and sit on the floor to connect with the Earth’s energy and have something to represent each of the most powerful elements – Water, Air, Earth and Fire. Something as simple as a flower in a pot of water, a feather reflecting the floating of air and your favourite candle representing the strength of fire is enough. Feel free to choose whatever resonates with your energy and makes you feel grounded.

Take a few moments to drop into your space and then get ready to let go.

After you have released what is no longer serving you, set clear full moon intentions of what you want to welcome and drop into a serene, peaceful space – take some time to reflect. Allow your mind to be quiet and imagine yourself in the position that the moon has manifested all that you wish for. Write anything down that comes up, emotions, feelings and thoughts that you may want to come back to later.

What else can you do harness the moon’s energy?

Congratulations, now that you have completed a full moon ritual you have started the journey of harnessing the moon’s powerful energy. You may notice you begin to feel more positive, lighter in mood and mind and enjoying a dreamier sleep. Though, what more can you do? To learn more about the other rituals you can do throughout the lunar cycle, such as a New Moon ritual there are plenty of books on Moonology and resources you can find online.

Working with the moon is a natural, magical way to release overwhelm and explore the dreams and wishes in your heart. A little like us here at Panda with our wonderful Bamboo Bedding, the moon is a gift in the sky that is here to make Sweet Dreams come true.

May the moon’s magic be with you.

When it comes to creating a comfortable and inviting bed, the type of bedding you choose plays a significant role. Fitted sheets are a popular choice due to their practicality and functionality. There are plenty of fitted sheet benefits you might not even be aware of. From enhancing your bedding experience to improving sleep comfort and promoting hygiene, fitted sheets offer numerous advantages that contribute to a restful night’s sleep – and we all want one of those, right?

Can fitted sheets provide an enhanced bedding experience?

Fitted sheets are designed to fit snugly over your mattress, providing a smooth and seamless surface for you to lay on. One of the best-fitted sheets features is their elasticised corners: they ensure a secure fit, preventing the sheet from slipping or bunching up during the night – perfect for wriggly sleepers. This creates a more enjoyable bedding experience, as you can sleep comfortably without the need to readjust the sheet throughout the night continuously.

Fitted sheets also make it easier to make the bed, which is always one of those tasks we put off as it feels similar to an Olympic workout… The elastic means a fitted sheet will stretch easily over each corner, saving time and making your bed look much neater! You can be house proud with ease thanks to fitted sheets’ practicality. They are versatile, too: thanks to their stretchiness, this type of sheet is suitable for various mattress depths – just another one of the advantages of fitted sheets.

Improved sleep comfort

The soft and smooth texture of fitted sheets adds an extra layer of comfort to your bed by removing wrinkles and creases; this leads to an enhanced sleep surface that you’ll look forward to lying down on. They are also typically made from breathable and lightweight materials, like bamboo or linen, that help regulate body temperature. This means a cooler sleep environment, which helps prevent overheating and promotes better sleep.

Additionally, fitted sheets offer a snug fit that eliminates the discomfort caused by loose or wrinkled bedding. We all know that feeling of waking up tangled in a non-fitted sheet, and it isn’t pleasant! You’ll find that with fitted sheets, comfort is much improved.

What are the hygienic and health benefits of fitted sheets?

Fitted sheets offer hygienic advantages that go beyond their convenient fit. They act as a protective barrier, preventing direct contact between you and the mattress – if you’re partial to a midnight snack, the sheet will catch any crumbs or spillages and protect your mattress. This barrier layer also helps reduce the buildup of allergens, dust mites, and other potentially harmful particles, leading to improved respiratory health for the whole family. Using fitted sheets, bed hygiene will be even better! They are also easy to remove and wash, creating a cleaner and healthier sleep environment. Is there anything better than getting into freshly washed sheets that have been hung out to dry on a breezy day?

Choosing and utilizing fitted sheets effectively is key to ensuring comfort and convenience in your bedroom setup. When shopping for fitted sheets, the first step is accurately determining your mattress size. While it may seem straightforward, overlooking this step can lead to mismatches, especially with non-standard mattress sizes requiring unique sheet dimensions to achieve that snug fit. Material choice is equally critical; opt for fabrics that offer both hypoallergenic and antibacterial properties. Bamboo, for instance, is an excellent choice, offering a luxuriously soft touch that is gentle on the skin.

Beyond the basics of selection, the durability and quality of the elastic edges are paramount. A fitted sheet with elastic that maintains its elasticity over time ensures a consistently snug fit, preventing any unwanted slippage or bunching. Caring for your fitted sheet is straightforward yet essential for its longevity. Regular washing with an eco-friendly detergent at a cool temperature, followed by air-drying, can significantly extend the life of your sheet, ensuring many nights of cosy, comfortable sleep.

Incorporating the proper folding technique for your fitted sheets can also enhance your bedroom’s organization and aesthetic. Begin by turning the sheet inside out and inserting your hands into two adjacent corners. Fold these corners over each other, then repeat with the opposite corners, aligning the sheet into a neat rectangle with elastic edges inside. Lay the sheet flat, fold in the sides to hide the elastic, and continue folding until the sheet is compact and smooth. This method keeps your linen closet tidy and makes your fitted sheets easier to store and locate.

The benefits of fitted sheets

Fitted sheets have plenty of bedding benefits: they’re easier to put on, always stay in place, and make the room look neater. They also make your sleep a lot more comfortable, with fewer wrinkles and no bunching up during the night – a fitted sheet’s snug fit is what helps with this. Enhance your sleep experience by choosing fitted sheets!

Are you ready for the school bell?

As we enjoy the last of the Summer sun, it’s time to start thinking about returning to routine. Goodbye shorts, flip-flops and lazy days hello, freshly pressed uniforms, early starts and school homework. Heading back to school can be challenging for little ones (and parents) when you’ve just had weeks of less structured weeks. Here are five tips to help reduce back-to-school anxiety and set your little ones up for a great term.

How can you set up a good routine?

How can you plan out the school week?

Ever find yourself turning up at the wrong play dates? Forgetting parent evenings… And had no idea about that school trip? Back to school often means back to chaos as our diaries fill back up. To ensure things run a little more smoothly, popping a weekly plan on the fridge or wall can help the whole family know what’s coming up. This can help little ones be prepared and give them things to look forward to, helping to manage stress and anxiety. It’s a great place to put everything from homework, dinner to playtime- even if you don’t manage to stick to everything, it’s an easy way to keep on top of things and get some structure back into all your weeks.

What can help them feel at their best?

An apple a day keeps the doctor away… As they head back to school, looking at their nutrition is a great way to ensure they stay healthy and fuel their brains. Starting with a good breakfast, from a bowl of yummy oatmeal to fresh fruits and yogurts, will set them up for a good start. Ensuring they get plenty of veggies at dinner time will keep their immune systems strong. While it’s still ok to enjoy a treat, well-balanced breakfast, lunch, and dinner meals will keep them feeling and learning at their best.

How can you help ease learning anxiety?

After all that summertime play, getting their learning hats back on can cause some stress and anxiety. Trying to make learning fun and consistent again is something you can do together. Spend an hour reading their favourite book, let them read to you and go over any words that might be new to them with examples and even sounds. Asking them about their homework and letting them show it to you can give them a sense of pride and encourage them to share their work with teachers and participate in any extra-learning activities. From after-school clubs and sports groups, school is a great place to let them explore what they enjoy and hidden skills and talents that might need nurturing.

What can you do if you feel your child is struggling?

If you sense your child struggles with overwhelming during the first term, you are not alone. Little ones can often find it hard to adjust and concentrate again after the Summer break. Asking them about their day on the drive home or over an after-school snack when they are relaxed and comfortable can give them time to open up about anything that’s bothering them so you can address it together. Having the space to talk and share their feelings can help them feel less alone, supported and ready to make the most of their exciting new start.

Good luck little ones!

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From the 2-night work trip to a 2-week vacation, one thing we all look forward to is climbing into our hotel bed. What is the secret sauce that makes them soooo dreamy? We have researched for you (it’s a hard life). With the help of expert Louise, founder of Studio Gabrielle, who curates exquisite beds, we’ve put together five steps for creating a hotel-style bed in the unrivalled comfort of home.

1. The bedding

Smooth, crisp and fresh as a Summer daisy, the bedding is the first thing that lures you in. Louise points out how hotels pay exquisite attention to detail, creating that inviting, relaxing atmosphere, though we often don’t do this at home. Well, why not? Choosing beautiful bedding is the first place to start. The key is to choose high-quality, breathable fabrics like bamboo, linen or cotton. If you like slipping under silky, soft sheets (and really, who doesn’t), our 100% bamboo bedding makes a great choice. Highly breathable, bamboo regulates temperature for cool summer nights (who needs aircon) while insulating you for that cosy ‘don’t want to get out of bed’ feeling in winter. We offer a range of colours to suit every dreamer. Stuck on a choice? Louise advises wearing white, which never goes out of style and gives a clean, pure look year-round.

Experience a 5-star hotel retreat in your bedroom with Studio Gabrielle’s La Grâce Bed. Its captivating curves beckon you on an emotional journey to deep slumber while tranquillity fills your space. Available in UK and European sizes, fully upholstered in exclusive house fabrics, with statement ball feet and an ingenious inset base system, this bed blends style and comfort effortlessly.

The timeless sophistication embodied in this bed brings the opulent aura of luxury hotels to your home. Carefully curated details inspired by the moon’s dance and ocean rhythms create an ambiance of grandeur. Studio Gabrielle’s dedication to quality craftsmanship and impeccable design ensures your space becomes a haven of relaxation and elegance.

This isn’t just about aesthetics; it’s about transforming your space into a luxurious retreat while embracing sustainability. The La Grâce Bed bridges refined taste and eco-conscious living, making it the perfect centrepiece for your personal 5-star experience.

Hotel pillows are the ultimate treat; plump, fresh and plentiful; they often come in different shapes and sizes to create the perfect comfort level. Though at home, two is enough to do the trick when you know what to pick. If you like firm support, a memory foam pillow is ideal. The advanced technology adapts to your sleeping position, optimising neck and spine alignment. Choose a breathable fabric like bamboo for that fresh side of the pillow feeling. If you enjoy a bit more squidge, the Hybrid Bamboo Pillow provides the best of both. The mix of charcoal-infused memory foam, O₂ Micro-pods and soft, breathable bamboo cloud cover gives just the right balance of cool, cushiony comfort for a seriously good slumber.

“When it comes to the most amazing night’s sleep, the mattress is king,” says Louise. Hotels normally get it just right, providing a surface that is a dreamy combo of softness, support and breathability that makes you want to take the bed home. While that might not be an option, you can have your own. A Hybrid Mattress gives you that five-star feeling, blending two of the most popular mattress fills. Advanced third-generation foam supports your sleeping position, while pocket spring technology relieves essential pressure points, providing bespoke comfort and isolating movement if you share a bed. Though with a bed this comfy, you might not want to!

So there you have it, the five essentials for a five-star sleep at home. You might not quite want to cancel your next holiday, though at least you know you will have a gorgeously comfortable bed to look forward to when you get back.

Sweet Dreams

Getting a good night’s sleep can be challenging as the temperature rises during the summer months. Sweaty and uncomfortable nights can disrupt sleep quality and overall well-being, leaving you tired and grumpy. A pillow specifically designed for hot weather can make a significant difference in ensuring a restful sleep experience – there are different types and materials available, plus a range of interesting features.

Understanding the cooling pillow concept

Cooling pillows are those which are specifically designed to regulate your body temperature and provide you with a comfortable sleep surface, even on those hot sticky nights. These pillows are generally made from materials and technologies that are moisture-wicking and promote breathability and heat dissipation. By preventing heat retention (something common in memory foam pillows) and promoting air circulation, cooling pillows help regulate body temperature. This ultimately leads to a much more refreshing sleep experience!

What are some factors to consider when choosing a cooling pillow?

When selecting a cooling pillow, it’s important to consider various factors that contribute to its cooling properties and your overall comfort:

Types of cooling pillows

There are various types of cooling pillows on the market, each made slightly differently to help keep you cool on warm nights.

Hybrid Pillows

Hybrid pillow generally refers to pillows made from memory foam, which naturally retain heat but are tweaked to ensure a cooling effect too – by utilising open-cell technology, for example, and incorporating cooling fabric like bamboo or linen.

What are the pros and cons of different cooling pillow types?

As with all types of pillows, there are pros and cons to all of the various cooling pillows. It comes down to personal preference and what is best for you, so it is worth considering these.

Latex Pillows – Pros and Cons

The pros of latex pillows include being free from animal products, cooling, durable and soft. The cons are that latex is not suitable for those with a latex allergy, which is quite common, and they can also be quite heavy.

Bamboo Pillows – Pros and Cons

There are so many pros to bamboo pillows: they are naturally antibacterial, hypoallergenic, moisture-wicking and soft as well as being good quality and really durable. Some cons might be that they are generally not machine washable, and that it can take some time to adjust to the difference.

Hybrid Pillows – Pros and Cons

Some pros of a hybrid pillow include the ultimate comfort found from blending more than one material; they are also great quality thanks to the work that has gone into the design and construction. However, hybrid pillows can be more expensive than others.

What are some additional features to consider?

When buying a cooling pillow, look for additional features that might help you decide which one to purchase. Do you want a washable zip-off cover, for example, or do you need a pillow with orthopaedic-grade support for a bad back? Consider your budget, any allergies or sensitivities, and how eco-friendly different pillows are.

Keep cool this summer with a cooling pillow

Hot nights can really have an impact on your sleep quality, so looking at pillows which offer cooling properties is definitely important when purchasing a new one. Comfort and support are vastly important to provide a good night’s sleep, and staying cool helps matters even more. Consider your own personal preferences, as well as materials and technologies, when buying a cooling pillow.

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Sleeping with sunburn can be uncomfortable, painful or completely impossible. With sore skin and a raised temperature, drifting off often seems just out of reach – but restful sleep is incredibly important for sunburn recovery, helping to heal your skin and allow you to enjoy the summer days in peace.

What is sunburn and how it effects your sleep

Sunburn is the common name for the radiation burns caused by UV rays from the sun, which cause damage to DNA in the upper layer of skin cells resulting in swelling, redness, and inflammation. The redness and irritation come from the blood vessels dilating in order to heal the damage. Sleeping comfortably with sunburn is difficult because the skin comes into contact with the bedding, and the pressure from lying in bed can often cause discomfort.

How can you prepare your sleep environment?

One of the best tips for sleeping with sunburn is to prepare a sleeping environment which is conducive to a good night’s sleep – start by choosing appropriate bedding that is cool, smooth, and breathable. Bamboo bedding is a fantastic example of this; it is naturally gentle on the skin and helps cool you down. It helps your skin to breathe, which is perfect for sunburn relief at night.

Ensure your room is at the perfect temperature for sleep. Opening windows, using air conditioning or turning on your fan are other great cooling techniques for sunburned skin at night. Your body temperature will increase when your skin is burned, which helps. And generally, ensuring your bedroom is a calm and relaxing sleep environment is key: turn off any screens and harsh lighting, play soothing music, or spray essential oils around the room.

How can you manage sunburn discomfort before bedtime?

The first step to soothing sunburn for better sleep is to have a cool shower or bath before you head to bed. This helps to relieve the heat and inflammation associated with sunburn – as does applying after-sun or aloe vera. There are various calming lotions for sleeping with sunburn, soothing your skin before you get into bed. Over-the-counter pain relief, if recommended by a healthcare professional, can also act as sleeping aids for sunburn pain.

Sleeping Positions for Sunburn Relief

Depending on where your sunburn is, you might find different sleeping positions more comfortable. For example, if you’ve burned your back, you might find it easier to drift off by lying on your stomach or side. It’s all about minimising the pain – extra pillows or cushions to elevate certain body parts or reduce pressure can also help. Elevation helps to improve your circulation and provides more comfort so you can heal as you snooze.

Avoiding irritants and friction

You might need to change your usual skincare routine when suffering from sunburn – avoid heavily fragranced products and opt for really gentle creams and lotions. Bedding and sleepwear should be soft and made of non-irritating fabrics like bamboo; naturally silky smooth as well as being hypoallergenic, bamboo fabric is the ideal choice when sunburnt. Where possible, minimise contact with any rough or abrasive surfaces and materials to avoid irritation.

How can you create a relaxing bedtime routine?

Get yourself in the right headspace to fall asleep and it should come easier despite the sunburn – engage in some relaxation techniques like deep breathing or meditation to help you drift off. Soothing and calming activities like reading, listening to slow music or doing a jigsaw can help you relax and feel ready to snooze. Good sleep hygiene is important in general, and by having these habits in place (a set bedtime, a routine you follow each night and so on) you’ll find it easier to fall asleep even if you are experiencing sunburn.

Seeking medical attention if needed

If your sunburn is particularly severe, or you notice complications like infected or weeping skin, then be sure to consult a healthcare professional who can suggest appropriate treatment and guide you through the process. Keep an eye on children with sunburn especially!

How to sleep with sunburned skin?

While you should take every step to avoid sunburn, by covering up and using SPF protection, it can happen – and keeping cool at night with breathable bedding and various cooling techniques will help you sleep. Prioritise restful slumber and ensure you take the necessary measures to recover from your sunburn so you can enjoy summer to the fullest.

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Sleep is vital for maintaining good physical and mental health – getting just an extra 60 minutes of sleep per night will make you feel so much better in yourself. So when you’re struggling to sleep, it can feel frustrating. It definitely has an impact on your mood, memory and day-to-day abilities! Reaching for prescription sleeping tablets can be tempting, but these often come with negative side effects: natural sleep aids are a fantastic alternative, helping you sleep more soundly without any damage to your body.

How important is sleep?

Your body needs sleep for many reasons – resting gives you a chance to heal aches and pains, and sufficient sleep helps prevent health conditions such as cardiovascular disease, high blood pressure, and diabetes. If you get a good night’s sleep, you’ll see an improvement in your mood; not only that, but you’ll notice an improvement in your cognitive function. Your memory and recall will improve, and you’ll function better at work.

On the other hand, sleep deprivation is terrible for our health. A lack of sleep can lead to health conditions, such as those above, alongside kidney disease and obesity. You won’t be able to function as well as you could, meaning there is an increased risk of accidents, and you’ll perform poorly in daily tasks. Mood swings and depression are common in people who struggle to sleep, and your immune system is naturally lower when you’re not getting enough rest. As you can see, sleep is incredibly important!

What are the most common sleep problems?

There are many problems which come alongside trying to sleep. For example, being too hot or cold at night can put the brakes on a good night’s slumber – as can sharing a bed with somebody who snores! Restless legs syndrome and sleep apnea are examples of diagnosable medical issues which prevent you from drifting off, along with narcolepsy, bruxism (grinding your teeth), and of course, insomnia. These are some of the most common sleep problems plaguing the population and keeping us up at night – insomnia being the most common. It is thought to affect 1 in 3 people in the UK alone!

What are the most common causes of insomnia?

The chronic inability to sleep is known as insomnia; about 10% of the global population suffers from medically diagnosed insomnia. Experts aren’t sure exactly what causes the problem, but there are some common causes to consider…

Genetics

Insomnia can be a genetic issue; these sleep problems are known to run in families. Your genes affect how much sleep you need to function well, so it isn’t too surprising that insomnia can be a hereditary issue!

Lifestyle factors

Your lifestyle can also stop you from being able to drift off. Excessive alcohol and caffeine consumption will keep you awake for hours – and a lack of exercise will also make it harder to sleep.

What are the best natural sleep aids?

There are definitely some ways in which you can improve your chances of a good night’s sleep without resorting to the use of prescription sleep aids. With plenty of natural options available, you should be sleeping soundly in no time. Some of the best natural sleep aids include:

• Lavender (scented candles lit for a while before sleeping, oils in a diffuser, or a scented pillow spray for example)

• Valerian root (available to make as tea to drink before bed)

• CBD (to be taken in gummy form or as an oil which you can drop underneath your tongue)

• Melatonin (available in gummy or capsule form, as well as present naturally in the body – foods like chicken, turkey, and pumpkin seeds will enhance production)

All of these natural sleep aids are available to purchase in supermarkets and health food stores. They are much better for you than prescription drugs, with fewer side effects.

Some other natural sleep aids come from switching up your bed and bedding. Making your bed more comfortable will help you fall asleep quickly (and stay asleep!) at night. Adding a bamboo mattress topper to your bed, for example, is more affordable than buying a new mattress, but it truly increases comfort levels. By helping to align your body and support you as you drift off, you’ll notice a difference. Picking up some breathable bamboo bedding, which is softer than silk and just as luxurious as cashmere, will also help you maintain the perfect comfort levels all night long!

Sleepy Girl Mocktail: A Trendy Natural Sleep Aid

In the realm of home remedies and wellness trends, the Sleepy Girl Mocktail has emerged as a popular choice for those seeking a natural aid to enhance sleep quality. This non-alcoholic beverage, which combines 1/2 cup of tart cherry juice with a tablespoon of magnesium powder, topped off with a fizzy drink like sparkling water, has been lauded for its potential sleep-inducing properties. The key to its appeal lies in its primary ingredients: tart cherry juice and magnesium. Tart cherry juice is a natural source of melatonin, the hormone responsible for regulating our sleep-wake cycles, while magnesium is renowned for its relaxation benefits, often used to alleviate muscle tension and stress.

When these elements are combined in the Sleepy Girl Mocktail, they create a drink that not only promises to soothe the body into a restful state but also offers a refreshing taste, especially when enhanced with optional additions like elderberry syrup, ginger-lime soda, or ice cubes infused with lemon and berries. Despite its growing popularity, it’s crucial to approach this bedtime concoction with a balanced perspective. While each ingredient individually supports sleep, the overall effectiveness of the Sleepy Girl Mocktail in improving sleep has yet to be validated by clinical studies.

Moreover, those considering this mocktail should be mindful of dietary restrictions and potential health implications, particularly when introducing supplements like magnesium powder into their diet

How can changing your lifestyle lead to better sleep?

There are many lifestyle improvements you can make to encourage a better night’s sleep. For the most part, they’re pretty simple too. Reducing alcohol and caffeine is a great way to feel healthier in general – and it can also help you sleep more soundly. Eating better and exercising more will help, too, as will getting into a good bedtime routine. Doing the same thing each night before you get in bed will show your brain that it’s time to drift off!

And finally, having less screen time in the evening is key. Tablets, phones, laptops and TVs emit a harsh light that can cause disruptions in the melatonin surge needed to help you sleep. Turning them off around 2 hours before you go to bed is easier said than done for many of us, but it really will help. Instead, read a book or play a board game.

Getting a good night’s sleep is so important to protect your mental and physical health – and with the natural sleep aids and lifestyle changes suggested in this article, you’re definitely on the way to sleeping much better. Sleep hygiene is crucial too! Hopefully, with all of this advice, you’ll be drifting off before you know it…

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Snoring – it’s probably one of the most annoying things to contend with as you try to drift off at night. Sleeping next to somebody who snores can prevent you from actually falling asleep, leading to frustration and tiredness. In order to try and combat some of that frustration, we’re sharing everything you need to know about snoring: being informed on the matter might help!

What is snoring?

This is a rumbling or snorting sound that occurs when somebody is asleep; it happens because the soft tissue in your nose and throat flutters as you breathe, vibrating with the air that flows through it. Most people will snore from time to time, especially if they have a cold or have been drinking alcohol in the evening. However, for some people, it’s much more of a chronic problem – and it’s not just the snorer themselves that suffers.

What causes snoring?

As mentioned, being drunk or full of cold can cause you to snore intermittently. There are various other common causes, though. Some of these include:

• Being overweight: Excessive weight can contribute to snoring by increasing the amount of fatty tissue around the neck and throat. This can put pressure on the airway, causing it to narrow and resulting in snoring.
• Taking sedatives or heavy sleeping medication: The consumption of sedatives can relax the muscles in the throat and tongue, leading to increased snoring. These substances can contribute to further airway obstruction during sleep.
• Sleeping position: Sleeping on your back can increase the likelihood of snoring. In this position, the tongue and soft tissues in the throat may collapse backwards, partially blocking the airway and causing snoring.
• Old age: As individuals age, the throat muscles may become weaker and lose their tone. This can increase the likelihood of snoring. Additionally, genetic factors can influence the anatomy of the airway, making some individuals more prone to snoring.
• Sleep Apnea: Snoring can be a symptom of sleep apnea, a sleep disorder characterized by pauses in breathing during sleep. Sleep apnea is often accompanied by loud snoring and can have serious health implications if left untreated.
• Smoking: Smoking irritates the airways and causes inflammation, which can lead to snoring. The toxins in cigarette smoke can also damage the respiratory system and contribute to the development of various breathing disorders, including snoring.

What are the risks associated with snoring?

While snoring in itself is an issue, it can also lead to problems further down the line. The annoying habit has actually been found to have increased the risk of health problems such as a stroke; snoring increases the risk of carotid atherosclerosis, which is where arteries in the neck narrow due to a fatty deposit known as plaque. This can then cause you to have a stroke.

The issue can also cause an irregular heartbeat, known as an arrhythmia. Further down the line, arrhythmias can lead to a lack of blood flow to other organs – this impacts the way you’re able to function.

How does snoring impact your partner?

How can you prevent or stop snoring?

From being mildly annoying to downright harmful, snoring affects people differently. There are a variety of ways in which you can help prevent the issue, leading to a better night’s sleep for you and whoever you share your bed with.

Lifestyle changes

The first way to help yourself stop snoring is to make small lifestyle changes and see if this improves matters. Some things to try are:

• Quit smoking
• Cut down on alcohol
• Avoid sedatives or heavy sleeping medication
• Try to sleep on your side
• Lose weight

Shop-bought products

There is also a range of products you can buy over the counter to help prevent the problem. These include:

• Nasal strips
• Mouth pieces
• Nose clips
• Purifying nose plugs
• Chin straps

They are designed to be comfortable and help you stop snoring without causing pain or discomfort. You should also ensure you have a comfortable mattress which limits motion transfer, such as the Panda London Bamboo Hybrid Mattress – with 1,500 springs to isolate movements and ensure your body is aligned, it is the perfect option to encourage a comfortable night’s sleep with less disturbance! Pair this with a pillow that properly supports your neck and head, and you should be able to breathe much easier as you snooze.

Surgery

If your chronic snoring doesn’t go away with lifestyle changes and over the counter purchases, then it might be time to consider medical help. While not particularly common or accessible, there are a few different surgeries which can be done to help you…

• A reconstructive surgery to stabilise the structure of the back of your throat
• Nerve implantation surgery which stimulates the tongue to contract and move to help you breathe easier
• Nasal obstruction removal surgery, which increases airflow through the nose

Of course these surgeries are a last resort, and should be thoroughly researched and considered.

Some more reading

If you want to know even more about snoring, here are a few things you might find interesting!

• Snoring
• How to Stop Snoring
• Why Do People Snore?

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Understanding how sleep needs by age vary is crucial for maintaining a healthy lifestyle. While we all cherish a good night’s sleep, the way it manifests can differ greatly from person to person, much like a varied box of chocolates. Age is a significant factor influencing our sleep requirements. But do we need more sleep as we age, or is it the other way around? And what about the impact of those late-night adventures in our twenties? This article delves into “age-related sleep changes” and offers the best bedtime tips for each decade to keep you feeling rejuvenated and vibrant.

Why does age affect our sleep?

Age-related sleep changes are a natural part of growing older. You might find yourself preferring a quiet night in over a wild night out, and this is partly due to physical changes in our bodies. We produce less melatonin, the hormone that helps us feel sleepy in the dark, and our growth hormone levels also deplete. This reduction can make entering the deep sleep zone challenging, where crucial body repair occurs.

Lifestyle shifts also play a role in how sleep needs by age evolve. Factors like reduced exercise, increased stress, and emerging health conditions can significantly affect our sleep patterns as priorities change. Fortunately, understanding your sleep needs and adopting healthy sleep habits can profoundly improve your sleep quality.

Sleep guidelines and tips for every age group

Sleep in your twenties: Establishing routines

Ahh, the twenties. This energetic decade is the ideal time to establish healthy sleep habits. Adults in their twenties should aim for seven to nine hours of sleep. Consistency is key, so try to maintain a regular sleep schedule. Investing in quality bedding, like soft bamboo sheets, can create a comfortable sleep environment and regulate your body temperature throughout the year. Snooze away and find your sweet spot. Then? Try and stick to it. Here are a few more bedtime tips to take on in your twenties to keep you fit and healthy.

Navigating sleep in Your 30s: Balancing change with rest

By our thirties, we have (hopefully) set ourselves up a good bedtime routine. Though these are the years many of us may move in with partners, have children and take on more responsibilities. As a backdrop to this, our bodies are ageing, which can make us more prone to health conditions and aches and pains that can affect our sleep. It is still recommended that you get seven – nine hours during your thirties, though getting it may prove a challenge. Here are some bedtime tips that can help ensure you hit the right amount of sleep duration to stay healthy.

Prioritise well-being

It’s easy to neglect your well-being in your twenties when the work-life balance can go out the window, and parental responsibilities take over. Try and take the time to switch off after work and embrace gentle practices for your well-being. From filling up on nutritious foods to enjoying a hot bath at the end of the day, these little things can all help improve the quality and duration of your sleep.

Adapting to sleep in your 40s: Addressing hormonal shifts

Recent research has indicated that seven hours of sleep per night may be the optimal amount for individuals over the age of 40. This conclusion is based on a study that analyzed UK Biobank data from nearly 500,000 adults. The study found that seven hours of sleep is ideal for maintaining good mental health, well-being, and cognitive performance. The melatonin and growth hormone levels are declining during this period of life, which may make drifting off harder. Menopause is something that many women experience in their forties, which can pose its own challenges when it comes to getting good quality sleep, with overheating at night being one of them. Prioritising sleep during this time can potentially defend against health conditions from dementia to sleep disorders such as insomnia. Here are some gentle ways to maintain healthy sleep in your 40s.

Keep bedtime breathable

Overheating at night can be a real problem as we age, the solution? Choosing breathable fabrics to sleep with can make a big difference. Bamboo is naturally thermoregulating, making it a great choice for comfortable nights. Our bamboo-infused hybrid bamboo mattress, Hydro Foam topper and award-winning charcoal-infused bamboo memory foam pillow have all been designed to optimise airflow, keeping bedtime ultra-fresh.

Stay active

As we age, our energy levels may dip, though staying active can keep your mind and body healthy. Whether it’s a brisk morning walk or a thirty-minute bike ride, staying active will improve circulation, support healthy ageing and can help you drop into a longer, deeper sleep at the end of the day.

Ensuring quality sleep in your 50s and beyond: Health-focused strategies

During your fifties and beyond, sleep is vital to protecting against health conditions and keeping you feeling strong, fit and vibrant. According to studies, seven hours a night could cut your risk of cancer, diabetes and Alzheimer’s. With our ageing bodies can come aches and pains that require a little more TLC. Here are some tips for maintaining good kip in your fifties and beyond.

Make bedtime comfortable and supportive

If there’s one thing you’ve earned by fifty, it’s the right to make bedtime as comfortable as possible. To ensure you have maximum support and pressure-relief, choose a mattress with orthopaedic grade support. It must also be the right firmness for your sleeping position and preference. For the perfect balance of comfort and support, our Bamboo Hybrid Mattress blends breathable, orthopaedic grade foams with seven zones of premium pocket spring technology to keep you and your sleep feeling magic.

Unwind in style

With those sleepy hormones at their lowest in your fifties in beyond, you may find it harder to switch off and fall asleep. Make sure you unwind at the end of each day with a calming routine. Whether it’s a lovely meal, a good book or a chat with a friend. Find something that soothes and relaxes you a few hours before bed. This will help you collapse into bed ready for a restorative night’s sleep.

Conclusion

Across all ages, sleep needs by age play a pivotal role in our overall well-being. By understanding and adapting to these changing needs and implementing healthy sleep habits, you can enjoy restorative sleep at every stage of life.

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