Snoring is one factor that can keep you – and anyone you share a bed with – up at night. A lack of sleep is bad for your mental and physical health, so it’s important to get it sorted. A bamboo pillow can help reduce snoring thanks to its enhanced breathability, meaning you’ll sleep soundly night after night.

What are the causes of snoring?

There are various snoring causes, whether you do it every night or only from time to time. Being overweight can cause frequent snoring, as can old age and sleeping on your back. If you go to bed dehydrated or after consuming a lot of alcohol, this might lead to some intermittent snoring too. Smokers, like those taking sedatives and other heavy sleeping medication, are likelier to snore. You’ll also recognise that having a cold or the flu leads to snoring too!

Snoring can also indicate deeper health issues, like OSA – obstructive sleep apnea. This happens when the walls of your throat get too relaxed while you’re asleep, leading to them narrowing, which interrupts your breathing. Of course, this can affect your sleep quality by keeping you up and stopping you from achieving a deeper sleep. You can wake yourself up by snoring, leading to hefty relationship problems if you’re keeping your partner up too…

The benefits of using a bamboo pillow for snoring

Bamboo pillows have many benefits – they are hypoallergenic and naturally antibacterial, thermoregulating to keep you from overheating at night, and extra supportive. The big advantage of a bamboo pillow for snoring is that they are really breathable, meaning there is enhanced airflow. The easier you can breathe as you sleep, the less likely you are to snore! The orthopaedic nature of many bamboo pillows means that your body is properly aligned, which is another way to reduce the likelihood of snoring.

How do you choose the right bamboo pillow for snoring?

When choosing the right pillow for you, it’s worth considering your sleep position and what you like in a pillow. Firmer pillows are better for snorers, giving you that support to help you breathe properly. Looking at the pillow loft (that’s how high a pillow is) is important too.

Whether you opt for a bamboo pillow or a hybrid option, both reduce snoring. Soft yet supportive and offering that all-important breathability, your bamboo pillow selection is all about which one feels most comfortable for you. At Panda, our Hybrid Bamboo Pillow takes everything we loved in our original Bamboo Pillow features but with the addition of adaptive CharcoCell Foam to uniquely contour your body and give you the sleep you deserve.

Tips for using a bamboo pillow to reduce snoring

For snoring solutions, bamboo pillow positioning is important. Your pillow should be properly positioned to give you best sleep posture and provide snoring relief. To optimise airflow, your pillow should rest below your head and neck but not underneath your shoulders. This will help to improve your airway alignment and get you breathing properly throughout the night.

Sleeping on your back or side (rather than your stomach) is much better for maintaining a good sleep posture. And if you find yourself wanting to switch positions during the night, move your entire body rather than just certain parts to stay properly aligned.

What other lifestyle changes can reduce snoring?

Sleep is fascinating. While there are some great things we can achieve in our days, there is some pretty cool stuff happening while we are snoozing. During the night, we go through four stages of sleep, one of which is REM sleep (rapid eye movement) this is a crucial part of the cycle associated with dreaming and memory consolidation. Read on to discover more about this intriguing phase of sleep and why it is so important.

What exactly is REM sleep?

REM sleep, which stands for Rapid Eye Movement sleep, is a stage of sleep characterized by rapid and random eye movements. REM sleep occurs around 60-90 minutes into the sleep cycle, during this phase of sleep, your eyes may look closed, though, behind the scenes, they are moving rapidly. Throughout the night, you will experience four to five full sleep cycles. This is the last stage of the cycle, and you experience more of it in the second half of the night. Before we dive into why this sleep is so important, let’s have a quick breakdown of the four different stages of the full sleep cycle:

1. Falling asleep –This is where your brain slows down, as do your heartbeat and breathing, and your muscles relax. This only lasts a few minutes.

2. Light sleep – Your heartbeat and breathing further slow down as you relax more and your body temperature drops, this stage lasts around 25 minutes, and you have no eye movements.

3. Deep sleep – During this stage, your body is fully relaxed, and your heartbeat and breathing are at their lowest. Delta waves are present, and your body gets to work on repairing muscles and strengthening your immune system.

4. REM sleep –This is where your eye movements become rapid, and your brain activity increases, as does your breathing and heart rate. Muscles become temporarily paralysed, this is known as your primary dreaming stage.

While every phase of sleep is important, REM has some particularly dreamy benefits. Here are some of the vital functions taking place while you are resting:

The more regular and deeper your full sleep cycle, the healthier amount of time you will spend in each stage of kip. Each stage is essential for your body and mind to recover and feel fully refreshed when you wake up. Here are some ways to improve and maintain your sleep cycle to keep you feeling at your best.

Stick to a bedtime routine

Consistency is key to a healthy sleep cycle. Going to bed and waking up at the same time can help regulate your sleep to ensure you move through each stage and allow your body and mind enough time to restore and take care of all the essential functions to keep you healthy.

Optimise your sleeping environment

To help you fall asleep more quickly and reduce waking in the night, it is vital to ensure you have a comfortable bedtime set up. An orthopaedic grade, breathable mattress like our Hybrid Bamboo Mattress will keep you in perfect alignment and regulate your body temperature throughout the night to keep you sleeping soundly. If you are not ready to upgrade your mattress, our HydroFoam Bamboo Mattress Topper provides all the support and comfort you need for a fresh, healthy kip. Our third-generation memory foam bamboo pillows will also keep your neck and back in perfect alignment, preventing movement throughout the night.

Unwind before bed

Enjoying a warm bath or snuggling on the sofa with your favourite hot drink (caffeine-free, please) are great ways to prepare yourself for deep sleep. The more you relax and unwind before bed, the more likely you are to drift off quickly for a long, restorative kip. Put down the laptops and phones and indulge in the simple pleasure of unwinding an hour or two before you hit the hay.

Sleep is vital to your well-being, and each part of the sleep cycle has evolved naturally to keep you feeling healthy and ready to shine. From getting to bed at the same time to upgrading your mattress and pillows, every effort is worth it. As, after all, investing in your dreams starts with bedtime.

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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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“Delayed Sleep Phase Syndrome (DSPS) is a circadian rhythm disorder where individuals’ sleep is delayed by two or more hours beyond a conventional bedtime, making it difficult to wake up at a socially acceptable time.”

We all have the odd night of finding it hard to drift off, perhaps after one too many coffees or staying up to watch that last episode on Netflix. Though if this has become a persistent problem, it might be down to more than caffeine. Delayed sleep phase syndrome is a circadian rhythm-related sleep disorder. Read on to discover how this can affect your sleep, the symptoms and simple tips that could help you catch more zZZ.

What is delayed phase sleep syndrome?

Delayed Phase Sleep Syndrome, also known as Delayed Sleep Phase Disorder (DSPD), is a type of circadian rhythm sleep disorder where an individual’s sleep-wake cycle is delayed compared to the typical or desired schedule. People with DSPD have difficulty falling asleep and waking up at socially acceptable or desired times, leading to a misalignment between their internal body clock and the external environment.

Individuals with DSPD may have difficulty falling asleep until very late at night, often in the early morning hours, and struggle to wake up at the desired time in the morning. This can result in chronic sleep deprivation, excessive daytime sleepiness, and difficulties with daily functioning, such as school, work, and social activities.

What are the symptoms of delayed phase sleep disorder?

If this is something you think you could be struggling with, you are not alone. The sleep disorder affects up to 15% of teens and can follow you into adulthood if it is not resolved. Here are some of the common symptoms of DPSD:

1. Difficulty falling asleep and waking up

Due to the delay in your circadian rhythm, your brain remains alert even when you are extremely tired. This can make it hard to wake up when you want to due to excessive tiredness and your internal body clock telling you it’s now time to sleep.

2. Sleepy days

Due to the lack of sleep the night before, you may find yourself wanting to nap during the day, this can start to interfere with work and getting on with your day-to-day activities.

3. Low mood and irritability

Lack of sleep can affect us all in different ways, though low mood and irritability are common symptoms of DPSP. The frustration of not being able to drift off and wake up feeling refreshed can make you feel unmotivated and unenergised to make the most of your day.

It is always best to speak to your doctor to diagnose the sleep disorder, and the good news is this is a condition for which there are several treatments. From simple tips on improving sleep hygiene to light therapy, here are some of the ways you can start enjoying bedtime and look forward to brighter mornings.

What are the treatment options for delayed phase sleep disorder?

Get cool and comfortable

Keeping your bedroom and bed at a lower temperature can trigger the release of melatonin, encouraging you to fall asleep more quickly. If you find yourself overheating at night, look for bedding that helps regulate your body temperature. Our Bamboo Mattress Topper infuses a cooling gel into orthopaedic grade memory foam (HydroFoam) that keeps you cool through summer nights and cosy in winter. Team with our 100% Bamboo Bedding and you could be well on your way to more restorative snoozing.

Reduce light exposure before bed

Try and lower the lighting an hour or two before bed and put down your phone and laptop. Too much blue-light exposure and screen time close to bed can disrupt the release of melatonin and lead to that ‘alert’ state that makes it so hard to relax and drift off. Replacing screen time with a good book and a warm (caffeine-free) drink could work wonders for your sleep.

The snoozy Take-Away

These are just a few of the ways that you can ease delayed phrase sleep disorder and start enjoying smoother, longer bedtimes. Looking forward to a good kip at the end of the day and starting your morning fresh and energised is essential to your health and well-being. You do not have to put up with a non-stop cycle of late nights and groggy mornings, speaking to a doctor and experimenting with treatments is the best place to start in getting bedtime back on track and enjoying the simple pleasure of a good night’s sleep.

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FAQ

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…

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