Whether it’s from an uncomfortable mattress, a wiggly partner, or other sleep problems waking in the night can seriously disrupt the quality of your rest. If you regularly wake up during the early hours, you’re not alone. A recent study we conducted revealed 80% of sleepers experience bedtime interruptions.

Let’s look at some common causes of those wake-up calls and some simple ways to help you stay asleep until the alarm goes off.

Why are you waking up during the night?

Many of us wake up occasionally during the night, though it can be a real struggle for some sleepers to drift back off. This can quickly cut into those precious 7-9 hours you need to stay feeling healthy. We cycle through four sleep stages; at specific points of this, we can wake more easily. While sometimes this can be caused by natural fluctuations in our circadian rhythm, other factors could play a part. Here are some of the prevailing causes of waking up during the night.

Are you sleeping with a wriggly partner?

Of all the things we do for love, missing out on sleep does not need to be one of them. If you share a bed with your partner, you can easily be woken by them throughout the night, especially if you are a light sleeper. This can be caused by a mattress that lacks motion transfer control, so every time they move, you ping back awake. Sound familiar? Here’s what you can try.

What can you do to stay asleep?

Switching to a mattress with advanced motion control can significantly affect the quality of your sleep. High-end mattresses like our bamboo hybrid mattress offer the best results with refined, advanced pocket spring technology to absorb movement for a smoother, interrupted night. You can also try making sure you go to bed simultaneously and leave any technology outside the room.

Could you be experiencing an untreated sleep problem?

Various sleep problems, from stress, and anxiety to insomnia, could be the reason you are waking up and not enjoying a whole night of natural sleep. A study revealed 10-20% of adults have insomnia which can impact their mood, health, and well-being. Waking up with a racing heart and not being able to switch your mind off are signs you could be experiencing stress or another sleep disorder. The good news is there are things that can help get this resolved and you sleep better.

What can you do to stay asleep?

Embracing a natural wind-down routine before bed and avoiding blue light are great ways to relax and calm your mind. This can help prepare you to drift off for a longer, deeper sleep. Lowering the lights an hour or two before bedtime will help you produce melatonin, your body’s natural ‘sleepy’ hormone. Sticking to a routine can also set your circadian rhythm into a consistent sleeping pattern. If you continue to experience disrupted sleep, consult a doctor for further advice and explanations.

Is bedtime too hot or cold or uncomfy?

Is your bed not dreamily comfy enough? Is the bedroom too hot? Is your duvet too thick? These fundamental bedroom blunders can all result in you waking up during the night. Not having a supportive mattress can cause discomfort, tossing, and turning throughout the night. Out-of-season bedding can leave you too cold or overheating, another cause of tossing and turning. These are the easiest (and most enjoyable) things to get sorted and ease you into a better night’s sleep.

Final tips to sleep through the night

Whatever the reasons you are waking up during the night, with a little patience and small changes you can soon be enjoying a restorative, longer night’s sleep. Prioritising rest and bedtime is vital for your well-being. And remember, shutting off from work and responsibilities for some relaxing ‘you’ time is as important as replying to those emails…

Sweet Dreams

Sleepstrology

On the rollercoaster of change we’ve been riding since 2020, have you found yourself turning to the stars for a sense of direction? You’re not alone! Heaps of astrologers have reported they are busier than ever since the start of the pandemic. In times of uncertainty, there is something reassuring about the mystical. And while a daily scroll of your horoscope can help you make sense of your week, there is more wisdom in the stars. One in three adults do not get enough sleep and whatever your sun sign, astrology provides a gentle nudge in the direction of rest. Whether it’s a few more early nights, wink, wink Leo’s. Or indulging in a bamboo duvet. Sound good Taurus?

Here is a sleep tip for each member of the zodiac.

All rest and no play is no fun, though too much play and no rest is trouble. Not your favourite word, though try and find a balance. Slowing down your mind before bedtime will do wonders for your sleep. Avoid scrolling social media or anything stimulating like caffeine and sugar an hour before you hit the hay. Good sleep will keep that fiery energy burning strong so slip on an eye mask and get your snooze on.

How does sleeping naked affect our sleep?

We are all looking for ways to improve our sleep, from less caffeine getting to bed earlier or investing in a memory foam pillow. Though could there be a more ‘au natural’ place to start? Studies suggest sleeping naked can ease you into the quality rest you need to recharge your mind, body, and soul for the day ahead. Hmm. Can ditching the PJ’s really help us nod off? And what are the benefits of laying it bare? We speak to sleep experts Lauri Leadley and Olga Kapitsa to find out the truth about sleeping naked.

Did you know your body has its own thermostat? According to sleep expert Lauri, our normal body temperature is around 37 degrees during waking hours. As we get sleepy, a little like the sun setting at the end of the day, our bodies’ natural process is to cool down. This encourages the production of melatonin, the hormone telling our bodies it’s time to relax. Anything that supports the release of melatonin around bedtime is going to make it easier to fall asleep. Lauri says ‘ being too warm at night is the biggest cause of waking up, leading to overthinking, negative emotions and low mood’  Sleeping naked naturally reduces your temperature, easing you into deeper, longer rest… a cool alternative to counting sheep!

What are the benefits of sleeping naked?

Sleep expert Olga praises doctors and scientists for raising awareness of how vital sleep is to overall wellbeing. Long gone are the days we boast about surviving on four hours a night! As Matt Walker said in his famous Ted talk ‘sleep is a superpower’. Sleeping naked comes with a whole host of benefits. Such as…

Looking younger – Before you buy another eye cream, you might want to try sleeping naked. Lauri says, “It increases melatonin which stimulates antioxidant enzymes, improving your appearance”. It seems there really is such a thing as beauty sleep – And far cheaper!

Feeling lighter – Tend to crave carbs before lunchtime? It could be because you’re not getting enough sleep. Not only does sleep prevent those energy slumps that have you reaching for the cookie jar… Lauri says, “A lower body temperature will increase your metabolic rate”. It’s true what they say; you snooze, you lose.

Improving relationships – Heard of Oxytocin? This is the feel-good hormone that is released with skin-skin contact. Olga says, “Sleeping naked can improve feelings of connection and fulfilment between couples.” And the benefits don’t just stay in the bedroom. As Lauri says…” better moods mean better days”

More confidence – Body image is something many of us struggle with. Olga explains sleeping naked can help “raise self-esteem and increase body satisfaction”. Better sleep helps us feel fresh and focused for the day ahead. Looking for a natural confidence boost? It could be time to drop the PJs.

Can sleeping naked reduce stress levels?

As our expert Olga says, “Sleeping naked can help raise self-esteem.” This can boost confidence and reduce stress levels by improving our relationship with body image. Feeling good about our physical bodies positively affects the mental health that we bring to our mornings and radiate throughout the day. That’s another great reason to ditch the PJs and give it a try.

What are the benefits of sleeping naked for your skin?

Another beautiful benefit of sleeping naked is its effect on your skin. Dermatologists believe that sleeping in the nude can allow your skin to breathe and regenerate. To truly reap the benefits, applying a good quality moisturiser before you settle into your cooling Bamboo Bedding will help hydrate your skin as you snooze. This can help prevent dry skin from leading to irritable skin conditions. If you already have sensitive skin, avoid exposing it to harsh fabrics you might wear and interact with throughout the day. Anything we can do to care for our skin health naturally gets a big tick from skin experts and will help you keep that radiant glow.

Eco-benefits of sleeping in the nud

Sleeping naked has some pretty good news for our planet too. Not wearing our PJs to bed at night means less laundry (wahoo). Less energy consumption helps to keep the environment healthy. When you do shop for sleepwear, making eco-conscious choices for fabrics also helps you go easy on our planet. Choosing biodegradable materials like bamboo that are sustainably sourced minimises the impact production has, helping to keep bedtime and our world naturally beautiful.

What is the ideal bedding environment for sleeping naked?

Keeping a cool, calm environment is the best way to sleep naked. Lauri says, “Natural organic bamboo bedding is calm and soothing on your skin”. Invest in a soft, hypoallergenic memory foam pillow to align your back and neck. You want to make bedtime something you look forward to… and a comfy bed is the best place to start.

What are the best tips for those new to sleeping naked?

Feeling shy about sleeping naked? You are not alone, according to sleep expert, Olga “71% of us have never tried it” Though if you are tempted to give it a go, here are some tips for stripping down and getting your snooze on!

Unwind before bed-A hot bath is perfect before bed as your body will cool down when you get out of the tub. Wrap yourself in a gorgeous fluffy towel and pop on some magnesium lotion. Lauri also recommends a “power-down hour where you write down the things you’re grateful for”… and turn off those screens!

Know you’re doing something good for your body- Mindset matters. You know you are doing something good for your body when you lay your head down on a supportive, snuggly memory foam pillow. As Lauri says,” Focus on the benefits of getting a cool, clean, deep night’s sleep and waking up feeling refreshed and fabulous.”

Choose the best bedding fabric for your skin- When sleeping naked, your bedding is in direct contact with your skin, so it needs to feel 100% perfect. Gentle, hypoallergenic fabrics like our signature bamboo glide over skin, feeling soft as silk for the most blissful night’s sleep- with or without your PJs.

Set the right temperature – To ensure you don’t get too cold throughout the night, set your bedroom at the ideal temperature of 18 degrees. Snuggling into your Bamboo Bedding will ensure you stay cosy and sleep soundly.

Still want to leave something on? Olga says, “Let it be an eye mask; shutting out the light will help you drift off… naturally.” Could tonight be the night you give it a go?

FAQ

We all love a bit of shut-eye. Night owls, early birds, slackers, or workaholics, we all need rest to function properly. Sometimes, relaxing and getting decent sleep is difficult, so we wake up cranky and unproductive. If we’re not careful, this can lead to further poor habits that can affect everything from how organized we are to how we perform tasks.

Having trouble catching up with your Z’s? To help, we’ve assembled some useful tips to get a good night’s sleep – every night and wake up ready to take on new challenges.

People are creatures of habit. Consciously or not, we brush our teeth or make our bed pretty much the same way every day. This is a good thing – it allows us to go on autopilot and have our brain focus on other things. We depend on our habits; it’s beneficial if they’re useful ones.

Have you ever noticed how you set your alarm at the same time every day and wake up before it? That’s your body responding to a routine. It can be difficult, but we recommend you try to go to bed and wake up at the same time every day. Avoid naps during the day. As sweet as they can be, they confuse your body clock, especially if you don’t take them simultaneously every day. If you follow the same schedule daily, even on weekends, you’ll find that you won’t need to rely on that alarm anymore.

You know that feeling when you need to lie down after a big meal? Eating a lot to fall asleep quickly might seem like a good idea, but we should avoid this. Digesting different foods can increase internal stress for our organs, affecting our sleep. The same is true for alcohol. And, as we all know, coffee should be avoided late in the day if we don’t want to spend the night staring at the ceiling.

Remember how our bodies love schedules? Well, it’s the same with eating and drinking routines. Aim to have your last meal at least one hour before bed. We should avoid food rich in sugar and fat and aim for a balanced dinner. This helps to keep our bellies from expanding too much.

It’s difficult to fall asleep when there are distractions. By adjusting your sleeping environment just right, you can doze off quickly! An obvious part of this is noise. Even if you can fall asleep while there’s noise around, the quality of your sleep is still affected because your brain reacts to external stimuli. Try to keep your bedroom quiet, or get some earplugs to block out sounds. A white noise machine could also do the trick to lull you to sleep.

Another factor to keep an eye on is light. Our bodies are attuned to natural light: when it’s there, we know we should be awake; when it’s gone, we get sleepy. Artificial light confuses us, particularly the blue light emitted from our phones and computer screens. That’s why we should aim to increase exposure to natural light during the day and limit our screen time in the evening. And if you can’t control the amount of light while you sleep, then consider a good eye mask. We’re in love with our Panda Bamboo Eye Mask, which protects us from all outside light while being soft and gentle to our eyes.

You’re certainly aware of how detrimental inappropriate temperature can be for your sleep. Something around 20ºC is what most people are satisfied with, but personal preference plays a role. There’s a neat trick here – if you take a shower shortly before bed, you can help yourself doze off. This is because your body temperature naturally falls during the night. When you let yourself cool off after a warm shower, you are mimicking this process and helping yourself drift off into dreamland. Try it, it’s a fantastic feeling!

It’s a fact, we sleep best when tired. And we get tired from having a day filled with varied tasks and activities. An important thing to focus on is physical activity. When we exercise, we contribute to the overall health and get it to fall back into its natural rhythm, including healthy sleep patterns.

We shouldn’t exert ourselves too much right before bed, though. This time is best saved for unwinding. Relaxing activities, like listening to music, reading a book, or meditating work wonders to clear our minds. Our bodies interpret this as resting time and lead us spontaneously into sleep.

Do you find getting a good night’s sleep hard, even with a healthy lifestyle? The answer might be in the very base of your sleep, your bed. An unsupportive mattress, a flattened-out pillow, and bedding that makes you feel too hot all contribute to your restless night and wake you up aching in the morning.

Our beds should make it easy for us to maintain natural alignment along our backs. Whichever sleeping position one prefers, it’s essential that we don’t exhaust our neck and spine during the night, as this only leads to stiffness and pain during the day. We all strive for a soft bed, but some pushback is necessary. That’s why we should aim for mattresses and pillows that combine comfort and support.

Our Memory Foam Panda Pillows and Toppers were carefully developed to provide the healthiest sleeping environment you could wish for, all with the luxurious feel of bamboo fibre. Don’t take our word for it, though; do your research and start your 30-night trial!

We hope these tips have made you realise how much you could improve your sleep with just a few small adjustments. Sleep is often sacrificed and disregarded, even though it plays one of the most important roles in maintaining your overall health.

Sweet Dreams!

Tend to wake up with a sore neck? You’re definitely not alone. An increasing number of people complain that their sleep is affecting the way they feel during the day. Your sleeping habits and the lack of proper support during the night play a big role in this.

If your days are consistently ruined by nagging pain, a very likely cause is the pillow you sleep on. Many of us consider pillows to be a purchase you don’t put much thought into. However, depending on your sleeping position, your pillow can have a huge impact on the quality of your sleep. Choosing the right pillow to support your neck and shoulders can help you wake up ready to take on the day’s challenges.

First things first – take a look at how you sleep at night. Do you tend to lie flat on your back or are you a side sleeper? Choosing the right pillow (and mattress, for that matter) depends on the amount of support your neck is currently getting.

Learn More:

Coffee & Sleep

At the beginning of the year everyone is attempting to quit their old Habits, bellowing out “New Year, New Me” over social media. After doing some research we found that only 4% of people actually stick with their new year’s resolution throughout the entire year and 80% of them give up by March!*

Therefore we thought we would put together a short list of useful tips to help you lead a healthier life. Believe it or not, making small changes to your day-to-day routine can have a massive impact on both your physical and mental wellbeing. Before diving into your resolutions, we wanted to give you a few simple tips to keep you motivated throughout the year.

1. Try not to put too much pressure on yourself and give yourself unrealistic deadlines. They say to make a habit, you need to do something for at least 4-5 days in a row at roughly the same time.

2. Commit to it, make sure it is something that you really want to do. If you put your mind to it, you can achieve your goals!

3. Don’t put yourself down if you make a mistake. Instead of getting aggravated with yourself, treat it as a lesson. Understand what made you stumble to you can try to avoid doing the same in the future.

4. Reward yourself – each time you reach your milestone, treat yourself whether that’s buying yourself something new or going somewhere you’ve always wanted to go.

Once you’re able to complete the habit without having to think about it, it’s time to move onto establishing your next habit.

Now onto the best habits to adopt!

Drinking more water

During sleep your brain cycles through five different stages: 1, 2, 3, 4 and REM (rapid eye movement) sleep. A complete sleep cycle can take 90 to 110 minutes on average. You start with stage one, then make your way to REM and then you start the cycle from stage one again.

At the beginning of the night, you experience shorter REM sleeps and longer periods of deep sleep, however, later in the night, the REM sleep increases and the deep sleep time decreases.

Everyone loves to sleep, but not a lot of people know the benefits of their sleeping position and the ways they can support it. We’ve put together a list of pros and cons of the three most popular sleeping positions, along with a tip to keep you sleeping comfortably. We’re sorry to report that if you’re a vampire and sleep upside down this post will be no good for you.

We asked everyone in our office which position they sleep in, we found that the majority of us are back sleepers.

Pros:

Sleeping in the “Savasana” position (on your back) is great for your spine and neck health, as your back is straight and supported. Also, sleeping on your back allows your mattress to support your spine efficiently. Keep in mind that using too many pillows can make breathing difficult. Neurologist Dr. Decontee Jimmeh said: “Sleeping on your back also combats acid reflux”. There is also the fact that your face is not squashed against anything during the night, meaning you are reducing the chances of increasing wrinkles!

Cons:

Unfortunately, those who suffer from snoring and sleep apnea are more likely to be a back sleeper. Doctors can sometimes recommend that you sleep on your side, as back-sleeping is commonly linked to sleep apnea. Also when sleeping on your back, your tongue can be forced backwards resulting in that not-so-beautiful, deep and prolonged loud noise we all know as snoring.

Bedtime Tip:

Ok, we are feeling generous, so we are going to give you two! First up, find yourself a mattress that will provide pressure point support and will keep your neck and spine aligned. A hybrid mattress that combines a balance of ultra-responsive springs and contouring, orthopaedic grade foam is your best bet. Not ready to change your mattress? Tip number two is to prop a pillow below underneath your knees, this can help relieve pressure from your spine. Go for a firm, supportive memory foam that supports your natural curves, and you are all set for a better, quality kip.

Pros:

If you’re a side sleeper during pregnancy, it’s good to know that many doctors recommend sleeping on the left side. Sleeping on this side improves circulation to the heart, which is great for you and your baby.

For those not expecting anytime soon, like sleeping on your back, sleeping on the left side can also ease heartburn and acid reflux, making you more likely to fall asleep faster.

Cons:

One of the cons we found is that it can put some pressure on your stomach and lungs. Also, you may find that you are woken up at night with pins and needles!

Vivian Eisenstadt, a physical therapist in Los Angeles, Calif., told Medical Daily in an email, “If you’re going to sleep on your side, pillow prop using the following: an ergonomic pillow thick enough so your head doesn’t tilt down, a small pillow under your waist so your stomach doesn’t curve down, and the third pillow between your legs.”

Bedtime Tip:

Side sleeping is one of the most popular sleeping positions, though how can you make it as comfortable as possible? Popping a pillow between your legs is a great way for you side sleepers to reduce moving around throughout the night. Have a restless partner? A mattress that optimises motion control will make sure they do not disturb you! For brownie points go for one that naturally contours to your sleeping position to ensure your neck and spine are kept protected and healthy as you drift off and dream.

We strive to help our customers have a better night’s sleep with our bamboo pillows and bedsheets. However, we know many people have trouble getting a beneficial sleep every night. So we have put together our top 6 top tips for a good night’s sleep!

1. Pick a time to go to sleep and wake up and stick to it

Committing to a consistent sleep schedule—going to bed and waking up at the same time every day, even on weekends and holidays—can significantly enhance your sleep quality. Aligning with your body’s internal clock, or circadian rhythms, optimizes your sleep-wake cycle, allowing you to reap maximum benefits from your rest periods. Maintaining this routine steadfastly, regardless of occasional late nights, is crucial. It’s time to resist the temptation of the snooze button and embrace the power of a regular sleep pattern for improved health and well-being.

2. Make your bedroom the perfect sleeping haven

• Keep your bedroom clean and tidy, free of any clutter and dust.
• Let some fresh air into your room during the day and, if possible, leave a window slightly open during the night, too, as the air you breathe affects your sleep. Fresh air helps regulate the humidity in your room, which helps prevent that horrible dry throat feeling in the morning.
• Regulate the temperature in your room; try to keep it cool (around 18° C is perfect!).
• Invest in blackout blinds/drapes to help stop you from waking up too early.
• Keep any electrical items out of the room or stored away from your bed, as these can distract you from sleeping.
• Try not to bring any work, letters, food, etc., into your room, as this can also add distraction.

3. Make sure your bed is comfortable

It’s recommended that you change your mattress every 5-9 years, but in the meantime, try to rotate your mattress every time you change your sheets. You will also benefit from a suitable pillow (we know a certain type of pillow that is pretty good! ). If your pillow is too thin, your neck will tilt backwards, which can be very uncomfortable, and if you stack your pillows too high, your neck will be propped up at an uncomfortable angle, which again is very uncomfortable and could lead to straining muscles in the neck. Try to find a pillow to suit your sleeping position as well and experiment with different levels of supportiveness to find your perfect pillow.

Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable or place a pillow under your legs if you sleep on your back. Having the right pillow will help keep your spine aligned when you sleep which can reduce neck and back pain, making you more comfortable and relaxed when you sleep. According to experts, not only is the height and firmness of your pillow’s head support important but so is matching the right type of pillow to your sleeping style. If you tend to sleep on your side, for example, you would need a medium-high thickness pillow that puts the spine in the midline position.

Add a layer of orthopedically approved memory foam with a memory foam mattress topper.

4. Create a bedtime ritual

Try some different relaxation techniques like breathing exercises or progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head. Have a warm bath and a warm drink such as chamomile tea or warm milk. Try to avoid caffeine and try to have your drink at least an hour before you go to bed so that it won’t wake you for a midnight bathroom visit!

Scientists have also found that the best way to sleep is in your birthday suit! But if you feel more comfortable in pajamas, they recommend lightweight cotton ones as they won’t affect your body’s natural temperature regulation.

5. Wind Down

Try doing something calming before bed, such as reading or listening to some calm music. For some people, using electronics before bed can make it hard to fall asleep because the particular blue light from the screens of devices activates the suprachiasmatic nucleus within the hypothalamus inside the brain, which makes the brain believe it is daytime. iOS has released a new feature called ‘Night Shift’, which changes the colour of the light emitted from the phone to a warmer, more yellow shade, which reduces the blue light, making the screen a lot less harsh. Therefore, that part of the brain isn’t disturbed as much, making the brain’s circadian rhythm act normally and allowing it to define night and day accurately.

Try experimenting with candles instead of brighter lights. This will help you relax as the lights aren’t as harsh. Then, when it is time to blow the candles out, the house will gradually get darker, which in turn will help your body get used to the darkness and relax. If you are concerned about using candles, there are battery-powered candles available; have a look online.

6. Using Sounds

What about trying a white noise generator? It creates a quiet, constant white noise throughout the night, which can be changed to sounds of the waves or rainforest and other relaxing sounds. Dr. Ralph Pascualy, the medical doctor at the Swedish Medical Center-Cherry Hill, explains:

“The brain naturally craves sensory input. That’s why people in sensory deprivation tanks hallucinate; robbed of any stimulus, the brain creates its own. During sleep on a quiet night, any random noise, whether a passing truck or a creaking floorboard, will likely activate the restless brain, waking you up. Constant white noise, he told me, “gives the brain a tonic signal that dampens its internal systems” –  Dr. Ralph Pascualy

So there we have it! Our top six tips on how to get the best night’s sleep. If you try these techniques, let us know how you get on by tweeting us at @PandaLife_UK. Also, if you try any techniques we have not mentioned, please send us your advice! We love to find different ways to help our customers!

If you have trouble sleeping and it is a concern or believe you have a sleeping disorder, we advise you to consult your doctor for medical advice.