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Yahoo
3 days ago
- General
- Yahoo
Why your hay fever symptoms are worse at night - and how to sleep better
A high pollen count is causing sleepless nights for hay fever sufferers. The surge in pollen levels is particularly affecting those in the south west of England, with experts warning that symptoms often worsen at night, disrupting sleep and overall well-being. Dr Seeta Shah, a medical expert at Panda London, said: "Throughout the evening the pollen count peaks, increasing the chances of allergens finding their way into your bedroom. "This can lead to a build-up of indoor allergens which can heighten hay fever symptoms as you settle down at bedtime. "As well as being uncomfortable and making falling asleep harder, hay fever symptoms can disrupt sleeping patterns by causing awakenings during the night. "This reduces the amount of deep restorative sleep hay fever sufferers can get and can leave them feeling lethargic and tired, even after a full night's rest." To reduce the impact of allergens indoors, Dr Shah recommends keeping windows closed during high pollen periods and switching to hypoallergenic bedding. She suggests that bamboo sheets may be particularly helpful, as the fabric is naturally hypoallergenic, breathable and resistant to dust mites and other microorganisms. READ: Hay fever? Here's 5 drinks you have at home that could help 'wash out' symptoms Dr Shah said: "Switching to bamboo bedding is particularly beneficial for those with allergies as the fabric is naturally hypoallergenic, breathable and resistant to microorganisms and parasites like dust mites and bed bugs. "This not only reduces irritation but also promotes a healthier sleep environment." She also advises regular washing of bed linen and taking a shower before bed to remove pollen from skin and hair. Dr Shah said: "If your symptoms are getting worse at bedtime you should ensure you are washing your bedding regularly. "As well as regularly washing your bed linen, it's also a good idea to take a shower before you get into bed during hay fever season." For those struggling with nasal congestion, extra pillows may help, but care should be taken to avoid neck strain. Bethany Lawrence, an orthopaedic expert at Panda London, said: "Whilst elevating your head is a popular way to relieve nasal congestion caused by hay fever, if you're using this technique you need to ensure you are not straining your neck."
Tom's Guide
07-05-2025
- Health
- Tom's Guide
Panda Hybrid Bamboo Mattress review 2025: The perfect Panda for tighter budgets
Today's best Panda Hybrid Bamboo mattress deals The Panda Hybrid Bamboo mattress is the cheaper of two mattresses made by Panda. Offering many of the features found in the brand's more expensive mattress, the Panda Hybrid Bamboo Pro mattress (which we reviewed in 2023), the Hybrid Bamboo comes in considerably cheaper than its older sibling but lacks some of its advanced orthopaedic materials. The Hybrid Bamboo Pro is our best mattress pick for hot sleepers, but how does the Hybrid Bamboo compare in this and other crucial categories? Panda Hybrid Bamboo Mattress specs (Image credit: Panda London) Type: Hybrid Materials: Bamboo, memory foam, orthopaedic grade memory foam, pocket springs Brand-rated firmness: 6.5/10 Depth: 25cm Trial period: 100 nights Warranty: 10 years Price: from £649 at Panda London Our main tester is a combination lightweight sleeper who often experiences lower back pain and is constantly on the hunt for the perfect mattress to both ease aches and pains and provide enough cushioning for her pressure points. She was initially concerned that the Panda Hybrid Bamboo would be a little soft, as the brand rates it at 6.5 out of 10. However, she found the mattress firmer than this, rating it 7.5 out of 10 and her light to average weight husband agreed that the Panda was firmer than advertised. The mattress immediately impressed when it came to lumbar support, particularly for back sleepers who will find their lumbar regions well-supported and spines kept aligned. But, despite the foams softening up a little bit over time, the Hybrid Bamboo mattress is a little on the firm side for lightweight side sleepers, who aren't going to find enough cushioning for their pressure points. On the flip side, it's likely that heavier weight stomach sleepers in particular won't feel well enough supported by the Panda, with hips dipping too far into the mattress for support. You may like (Image credit: Future / Jo Plumridge) For most sleepers, though, the Panda Hybrid Bamboo is a mattress that's pretty comfortable from the off, delivering a great combination of support and comfort from the first night. The other big selling point of the Panda is its excellent temperature regulation. Like many hybrid mattresses, the Hybrid Bamboo is made from a combination of foams and coils, which helps with breathability. But Panda also utilises bamboo, which is naturally breathable (as well as hypoallergenic and antibacterial). The mattress has a bamboo cover along with the brand's patented BioCell foam: open-cell memory foam infused with bamboo to help keep air flowing through the bed and stop heat being trapped in the foams. There's also a layer of springs that enhance airflow within the mattress. Edge support is fair, and motion isolation isn't bad, although we did notice a little touch of motion transfer when the more restless of our testers turned from side to side on the mattress. Overall though, this is an impressive mattress for its price. Panda Hybrid Bamboo Mattress: price & trial Good range of UK and EU sizes on offer Panda sales aren't common Free white glove delivery and old mattress recycling Panda mattress sales aren't as common as with many other brands, although we think the Hybrid Bamboo is competitively priced even at full RRP. It's at the top end of the mid-range price bracket at full price. We do occasionally see 25% discounts on the mattress, generally around major sales events, and you may also find a 10% saving applied from time to time. It's not always easy to predict these sales, though, so make sure you bookmark our mattress sales page if you're looking to grab a bargain. The Panda is available in a range of UK sizes, but you'll also get EU options as well, including an Emperor for those seeking maximum bed space. Here's the pricing for all sizes of the Panda Hybrid Bamboo as of May 2025: Single: £649 £649 Small Double: £789 £789 Double: £799 £799 King: £889 £889 Super King: £959 £959 EU Single: £659 £659 EU Double: £829 £829 EU King: £899 £899 EU Emperor: £1,050 Extras-wise, you'll get a fairly standard 100-night trial and 10-year warranty with the mattress. Still, this is plenty of time to try the bed out and, as 10 years is around the maximum lifespan of most mattresses, the warranty should cover any problems. Panda does offer a very generous white glove delivery, with free delivery to a room of your choosing, along with a free old mattress removal service if required. You'll also get free returns if you decide that the mattress isn't a great fit. Panda Hybrid Bamboo Mattress: materials & design A 25cm high mattress with four layers and a top and bottom cover Bamboo-infused foam for comfort and temperature regulation Hypoallergenic bamboo cover (Image credit: Panda London) Like the best hybrid mattresses, the Panda Hybrid Bamboo is crafted from coils and high-quality foams. The Hybrid Bamboo is also a great choice for the ethically conscious — it's made with only ethically sourced organic bamboo that's been grown pesticide-free, and at the end of its life, Panda will collect the mattress and recycle or repurpose it. All foams in the mattress are CertiPUR Certified, meaning they're free from heavy metals, harmful dyes and ozone depleters. And the packaging is recyclable and FSC (Forest Stewardship Council) certified. Starting at the top of the mattress you'll find a bamboo cover that's hypoallergenic, antibacterial and naturally breathable. It's also removable for washing at 30C, although do be warned that it's a bit of a faff to get on and off. The cover feels soft and smooth to the touch — you almost want to lie directly on it. Directly underneath this is the brand's patented BioCell foam — an open cell foam infused with bamboo that's both odour-resistant and extremely breathable. Next up is a double layer of Panda's DualFlex foam. This patented orthopaedic memory foam is designed to be extra-resilient, so it can offer plenty of support without sinkage. Underneath this are up to 800 individual pocket springs to add more support and minimise motion transfer, and there's a high-density memory foam base underneath to keep the mattress supported and distribute your body weight. The whole thing is finished off with an anti-slip layer that, as the name suggests, prevents your mattress from sliding around on your bed base. (Image credit: Future / Jo Plumridge) Panda Hybrid Bamboo Mattress: comfort & support Panda rates it as 6.5 out of 10 on the firmness scale We rate the mattress at 7.5 out of 10 Fantastic lumbar support for back sleepers Panda suggests that the Hybrid Bamboo is slightly softer than its Hybrid Bamboo Pro mattress, but our main tester disagreed with this assessment. Having tested both mattresses, she felt that they were both of a similar firmness. Our tester is of a lighter weight, which can influence how firm a mattress feels. So she asked some heavier sleepers for their opinion. Most also rated the mattress at 7.5 out of 10, although a few felt it was nearer to a 7. What does this mean in more practical terms? As a true medium firm mattress, we felt that the Panda Hybrid Bamboo was suitable for most sleepers, barring very lightweight side sleepers and heavier stomach sleepers. The Panda excels when it comes to providing decent lumbar support for back and stomach sleepers. The slightly firmer feel of the top layers means that you don't sink into the mattress but rather feel it contouring gently around you. This means that the lumbar region is fantastically supported, with the spine kept aligned and the hips lifted. Our main tester had recently slept on the DreamCloud Hybrid mattress, rating it highly for easing lower back pain, but after sleeping on the Hybrid Bamboo, she felt that this was an even better choice for those suffering with aches and pains. As a combination sleeper, our main tester felt comfortable sleeping on her back from day one. When it comes to side sleeping, the Panda is a mattress that rewards a little patience. If you're a heavier sleeper, it's likely you'll enjoy side sleeping from day one. However, it may take a little time for average weight sleepers to adjust. (Image credit: Future / Jo Plumridge) Once the Panda foams had softened up, our secondary light to average weight sleeper found sleeping on his side extremely comfortable. However, we did feel that the mattress was a little too firm for lightweight side sleepers — our main tester occasionally woke up with a little discomfort in her hip. Although the mattress is firmer than you might expect, we still don't think it will be supportive enough for heavier stomach sleepers in particular, who are likely to end up sinking onto the coils. Instead, we'd recommend a firmer option, such as the Otty Firm mattress that will keep the hips lifted and supported. We also conducted a sinkage test, placing a 20kg weight in the middle and seeing how much it sank in. Sinkage was 9cm, exactly the same as the aforementioned DreamCloud and around what we'd expect for a medium firm mattress. Remember, of course, that firmness is subjective – that's why it's so important to buy a mattress with a lengthy trial period. Panda Hybrid Bamboo Mattress: performance Good motion isolation, but very light sleepers could be disturbed by a restless partner Excellent temperature regulation thanks to the bamboo and open cell foam Edge support is fair, with a little bit of sinkage when sitting on the bed Our main and secondary tester slept on a UK Panda Hybrid Bamboo mattress for a month, inviting other adults of varying body types and sleeping styles to try it out to get a wider view of how the mattress feels. As well as recording our own personal experiences, we also carried out a number of tests to gauge motion isolation, temperature regulation and edge support. Motion isolation If you share your bed with a restless sleeper or are a light sleeper yourself, you'll know the importance of buying a mattress with decent motion isolation. Motion transfer can reverberate across the whole mattress and disturb sleep. Fortunately, the Panda Hybrid Bamboo has pretty good motion isolation that should suit most sleepers. However, we did notice a small amount of motion transfer when our more restless sleeper turned from side to side, but this is only likely to disturb the lighter sleepers among us. We also carried out an objective drop test, using an empty wine glass and dropping a 4kg weight from a low height to simulate a sleeper's movement at night. There was no movement at 60cm, but we did see a very slight wobble at 25cm, followed by the glass falling over at 10cm. Score: 4.5 out of 5 Image 1 of 2 (Image credit: Future / Jo Plumridge) (Image credit: Future / Jo Plumridge) Temperature regulation We tested the Panda Hybrid Bamboo in spring with a breathable wool winter duvet (10 tog) over the course of a month. Overnight temperatures were changeable, varying from 2C up to 10C. Our main tester always sleeps cold, but her husband is a hot sleeper who is used as the guinea pig for these tests. He was impressed with the temperature regulation on the mattress, never overheating or feeling too warm. The Panda mattress utilises bamboo, which is naturally breathable as well as being hypoallergenic and antibacterial. Alongside a bamboo cover, there's also a layer of the brands' patented BioCell foam – a unique open cell structure that's infused with organic bamboo. This does an excellent job of keeping sleepers cool overnight. Finally, you also have a layer of individually wrapped springs to help with airflow. Score: 5 out of 5 Edge support (Image credit: Future / Jo Plumridge) Edge support on a mattress is important as it helps us get in and out of bed, increases the sleeping area of the mattress, helps prevent premature sagging around the perimeters and allows you to sit comfortably on the edge of the bed. The edge support on the Panda was a bit of a mixed bag. When we were lying on the mattress, it felt stable at the edges and our testers felt able to use the full width of the mattress. However, when sitting on the edges, sinkage was more noticeable – a fact backed up by measuring this with our 20kg weight. Whilst sinkage in the middle of the mattress was 9cm, it increased to 11cm around the edges. It's still easy to sit on the bed, but you will notice a little dipping. Score: 4 out of 5 Panda Hybrid Bamboo Mattress: delivery & setup Free white glove delivery Free old mattress removal Takes around six hours for the mattress to inflate enough to sleep on Image 1 of 3 (Image credit: Future / Jo Plumridge) (Image credit: Future / Jo Plumridge) (Image credit: Future / Jo Plumridge) The Panda delivery experience was seamless for us and one of the best we've come across in the UK market. Once you've purchased the mattress, you'll be given a delivery date (don't worry, you can reschedule if that doesn't suit.) On the morning of my delivery we were given a two-hour time slot for delivery and once the mattress arrived, it was carried straight to our bedroom. Do note that the mattress arrives rolled and in a box. Delivery takes between three to seven days from purchase. Once the mattress has arrived, the delivery team will take away all the packaging, along with your old mattress if required. But, in the name of fully testing the mattress process from beginning to end, we unpacked the mattress ourselves. As with all rolled mattresses, it's just a case of carefully cutting through the plastic packaging and waiting for the bed to inflate. We did notice that this took a little longer than with some mattress in a box options, with the mattress being inflated enough to sleep on after six hours. When we tested this mattress' big brother, the Panda Hybrid Bamboo Pro, a few years ago, off-gassing was an issue, taking a while to fade. But things have improved since then and the fairly faint off-gassing smell was gone within 24 hours. Just a note on Panda's excellent eco credentials here when it comes to packaging – the mattress boxes are made from a minimum of 80% recycled materials and are themselves 100% recyclable. And the plastic packaging contains 40% recycled material from post-consumer waste and is also 100% recyclable. Panda Hybrid Bamboo Mattress: customer reviews Panda has a 4.7 out of 5-star rating on TrustPilot The Hybrid Bamboo averages 4.68 out of 5 on the Panda website, based on 22 reviews The mattress is praised for instant comfort As well as sleeping on a mattress ourselves, we also look at customer reviews to get a broader picture of the brand. Panda has a mainly positive rating as a brand, with an overall rating of 4.7 out of 5. However, this is for all products, not just the mattress. On Panda's own website, there are 22 specific reviews for the mattress, with an overall rating of 4.68 out of 5. Searching through all the reviews, the Panda Hybrid Bamboo is constantly praised for its temperature regulation and instant comfort, with many customers also praising its ability to help with aches and pains. There are some customers who praise the firmness of the mattress, while a few also complained that it was too firm (which is as we would expect.) On a wider note, the only niggles with Panda seem to be some people finding the mattress cover a little slippery (which isn't something we noticed) or having issues with the delivery service. But, overall, the Panda is an extremely popular mattress. (Image credit: Future / Jo Plumridge) Should you buy the Panda Hybrid Bamboo Mattress? If you're looking for a high-quality mattress that will keep you cool and refreshed at night, the Panda is an excellent choice. The bamboo does a fantastic job of keeping sleepers cool and comfortable throughout the night as well as wicking away any moisture build-up. The Panda is one of those mattresses that feels pretty comfortable from the off, although lighter sleepers like our main tester may find it takes a little while to soften up sufficiently. Lumbar support is particularly good, and we'd recommend this mattress to those who suffer with aches and pains. However, it is likely to be a little too firm for lightweight side sleepers and, conversely, heavier weight sleepers probably won't find it quite supportive enough. Its big brother, the Panda Hybrid Bamboo Pro, does offer a little more overall support for back pain with its seven zoned spring layer and orthopaedic foam but, if you're on a tighter budget, this is a fantastic mattress to invest in. Panda Hybrid Bamboo Mattress: alternatives
Daily Mirror
05-05-2025
- Business
- Daily Mirror
Shoppers say mattress topper is 'like sleeping on a cloud'
This article contains affiliate links, we will receive a commission on any sales we generate from it. Learn more Debenhams has slashed the price of one of its popular mattress toppers (Image: Debenhams ) Shoppers needing extra support or cushioning on their beds can buy a mattress topper. It is a cheaper option than buying a new mattress, and there are many on the market with different firmness levels and fillings. Debenhams recently launched a sale online with lots of household and homeware reductions. In the bedding section, shoppers can find a popular Enzysleep topper on sale, which boasts hundreds of five-star reviews. The four-inch Super Soft Mattress Topper is white and comes in five sizes, all of which are reduced. The mattress topper is made from high-grade anti-allergic microfiber that is soft on the skin. It has elasticated straps to secure it onto the bed, as well as a box stitch design to hold the filling in place. The single size is on sale for £29.83 (was £44.99), the small double is £38.22 (was £59.99), the double is £41.79 (from £59.99), while the king is on sale for £44.79 (was £59.99). And lastly, the superking is on offer for £46.49, knocked down from £64.99. READ MORE: My Shark vacuum is a 'lifesaver' and now on sale with £35 off READ MORE: Award-winning teeth whitener makes 'huge difference' to tea stains Shoppers can find sales on mattress toppers from other retailers as well. For instance, luxury bedding brand Panda London has reduced the price of its Bamboo Mattress Topper by 10% - now from £89.96, was £99.95. The topper is 5cm in depth and offers orthopaedic grade support to the neck, back and hips. For a cheaper option, look to SilentNight; this Deep Sleep Mattress Topper is priced from £24. It's filled with hollow fibre and covered in soft microfibre. The topper is hypoallergenic, which means it does not include any contents likely to cause allergies. Back to the Debenhams topper, it has more than 500 customer reviews, 404 of which are five-star. One reviewer said: "Best buy this year. Exceeded my expectations. Comfortable, thick cushion." Ezysleep - 4 Inch Thick Super Soft Mattress Topper (Image: Debenhams) A second added: "Feels like sleeping on a cloud. I had it on for around a month now, and it's still as comfy as day one." However, a third wasn't as pleased and rated it one-star, writing: "Unfortunately upon trying this 4 inch thick super soft mattress topper, I very quickly started to lose overheat. "And whilst I agree with other Debenhams shoppers that this mattress topper can give added comfort, ultimately, the lack of heat-absorbing technology meant that I had to buy a more premium mattress topper to satisfy my demands." While another buyer wrote: "My husband wanted a mattress topper. I was dubious, as I love our firm mattress. We put it on our mattress and I have to admit it's really comfortable. The quality of the topper we bought is beyond good. We both love it." Another concluded: "Purchased for my son's mattress at university. Wasn't too sure how effective it would be but he says it's like sleeping on a cloud! Definitely recommend and very good price."
Irish Daily Star
22-04-2025
- Health
- Irish Daily Star
Shoppers rave memory foam pillow 'prevents neck ache' and 'keeps its shape'
We dedicate around a third of our lives to sleep, and quality rest plays a pivotal role in both physical and mental health. Investing in the right pillow can significantly enhance our sleep, especially if it alleviates pain upon waking. Currently, Panda London, a sleep tech brand, is offering a 15% discount on its highly-rated Hybrid Bamboo Pillow as part of its spring sale, making it an ideal time to upgrade your sleep setup. The price has been reduced to $135 from $160, which is a saving of $25 for shoppers. This pillow boasts an impressive 4.61-star rating from more than 600 reviews, with customers raving about its comfort and support. One satisfied customer commented that the pillow "keeps its shape" and "prevents any neck ache", while another shared their positive experience, stating they've "had it for a year (and) it's as comfortable now as the day it arrived." Amazon's 'fantastic' $60 gadget adds Apple CarPlay and more to any vehicle Shoppers call this shampoo and conditioner set a 'miracle' for thinning hair Free Walmart+ Membership Free Walmart+ Membership Like free delivery? A Walmart+ membership gives you free delivery, early access to Black Friday deals, savings on gas, and more. Usually $8.17 a month, you can now get a 30-day free trial to Walmart+ to experience these benefits. Free Walmart Get Walmart+ here The Hybrid Bamboo Pillow is cleverly crafted with bamboo charcoal-infused memory foam, offering ergonomic comfort and support for the head and neck while retaining freshness due to its natural antibacterial properties. The cover is also thoughtfully designed, made from 80% bamboo microfibre and 20% recycled polyester, lending a soft, sustainable finish. Beyond its eco-friendly characteristics, this medium-firm pillow is designed for a cool, comfortable night's sleep. It incorporates 'micropods', small clusters of foam that enhance airflow and help regulate body temperature, diminishing the likelihood of overheating, reports the Mirror . Panda London Hybrid Bamboo Pillow (Image: Panda London) The Hybrid Bamboo Pillow is available on the Panda London website. It is normally priced at $160 but can now be purchased for $135 during the spring sale. As highlighted, this pillow has garnered some fantastic reviews from customers. One satisfied sleeper remarked: "Better than I could have wished for. Great nights sleep and held its shape for some time. May be a little on the firm side for some but perfect for myself." Another chimed in with their experience: "We have two of these pillows now and they are absolutely lovely. Comfortable but still firm. They don't go out of shape or all bunched up either. Very good product." However, not all feedback was glowing. A frustrated user shared their less positive outcome: "(I) persevered for months but in the end found it hurt my ears(I'm a side sleeper) and made no difference to my neck issues." If such reviews give you pause, bear in mind there's a vast array of pillows available. For instance, the Purple Harmony™ Pillow , starting at $199, has a Honeycomb GelFlex Grid that boosts cooling and pressure relief along with Talalay Latex to provide an airy, bouncy feel. It comes in two sizes – Standard and King – and three height options for all sleep positions – Low, Medium, and Tall. Alternatively, Amazon offers the contoured Ylekto Memory Foam Pillow for $29.98 from Amazon has a memory foam option that resonates with the contours of your head, neck, and shoulders, which could help ease pressure points and enable sleeping in a healthier posture. The Ylekto Memory Foam Pillow also features a breathable inner cover, perfect for people who tend to sleep hot, and is easy to clean as it is machine washable. Reviewers say the Panda London Hybrid Bamboo 'keeps it shape' (Image: Panda London) A testament to the Panda London Hybrid Bamboo Pillow came from a fan who contributed: "(The Hybrid Bamboo Pillow) is comfortable and supportive, helping me with a good's night sleep. I struggled with my neck previously and this has made a considerable difference." Another reviewer echoed the praise, saying: "Firm pillow that stays cool and keeps it shape. After one year, it's still firm and cool and comfortable." Additionally, Panda offers customers peace of mind with a 30-night trial period, free delivery on orders over $220, and a decade-long guarantee. Get the Hybrid Bamboo Pillow on sale for $135 from Panda London.
Yahoo
31-01-2025
- Health
- Yahoo
11 Sleep Hacks That Actually Mean You'll Get Some Rest
When it comes to TikTok, people love to jump on a new trend – and the hot topic on everyone's lips right now is 'sleepmaxxing'. As the portmanteau suggests, it's about maximising your sleep with a range of helpful hacks. At HuffPost UK, we write a lot about sleep, so we thought we'd share some of the best sleepmaxxing tips and tricks to help you get some shut-eye... The humble pineapple could be the key to helping you drift off quicker and stay asleep longer. This is because pineapple can help increase your body's melatonin levels, which in turn promotes better sleep. Melatonin is produced by the pineal gland in your brain and helps to control your sleep cycle. In one study, published in the Journal of Agricultural and Food Chemistry, eating pineapple was found to boost melatonin levels by a whopping 266%. Pineapples also contain bromelain which has anti-inflammatory properties and helps with muscle relaxation, easing you into a gentle sleep, according to Panda London's sleep expert Max Kirsten. Caffeine may give you that morning boost, but we should be mindful of just how much coffee we're drinking. Dr Patrick Doherty, an assistant clinical professor of neurosurgery at Yale Medicine in Connecticut, previously told HuffPost: 'In moderation, [there's] nothing particularly wrong with it, but I wouldn't have more than a cup or two of coffee a day. 'I would probably stop any coffee ingestion towards the early part of the afternoon, because having coffee within probably six hours or so of trying to go to sleep is going to disrupt [sleep].' The same goes for alcohol. While it might easily send you to sleep after a couple of pints, the quality of your sleep will be bad. 'In moderation, small amounts [of alcohol] once or twice a week is reasonable, but daily drinking is certainly not healthy, and drinking within an hour or two of bedtime disrupts the sleep cycle,' Dr Doherty explained. Going one step further is the '3-2-1 rule,' which instructs folks to stop drinking alcohol three hours before bed, stop eating two hours before bed and stop drinking fluids of any kind one hour before bed. The technique was recommended by sleep psychologist Michael Breus on a segment of the Today show. So what do experts think of the idea? 'The 3-2-1 rule is really just healthy guidelines,' said Dr Timothy Young, a sleep medicine specialist at Mayo Clinic Health System in Wisconsin. 'I think most of us are looking for better quality sleep – that's the most common request I hear in our sleep clinic, and this is a way to help you achieve that.' It's been suggested the 'military sleep method' can help you nod off far faster. One fan of the method said it cut their falling asleep time down to two minutes. Per the University of Minnesota (UMN), the technique involves a mix of visualisation and muscle relaxation. 'You lie on your back, being still, and intentionally relax each muscle group, one at a time, while focusing on slow, calming breaths,' say experts. This includes your eyelids, tongue, jaw, and more. You should move from the top of your head to the bottom of your toes, imagining yourself sinking into the bed the entire time. After that, the Sleep Foundation says you should clear your mind for 10 seconds, imagining something soothing like rolling hills or lying in a treehouse in a forest. If you can't clear your mind, don't fight your thoughts, they add; just let them float into and out of your head. Two words I wasn't expecting to write today, but there we go. Clock-blocking could be the key to the night-long kip of our dreams. This is because looking at the time when you've woken up in the middle of the night can make you anxious, which can scupper your chance of getting back to sleep. Dr Jake Deutsch told TechRadar: 'Many people feel 'pressure' to sleep, and clocks can have a negative effect when patients are sensitive to this.' So, if your clock's face is making you anxious, experts recommend simply locking it away. After all, watching the time 'is one of the biggest disruptors to being able to get back to sleep,' Dr Ramlakhan told The Guardian. Bear with us on this one. Paradoxical intention is where you challenge yourself to stay awake for as long as you can – therefore removing the pressure to fall asleep... The theory is that this should help you then fall asleep. Some research seems to suggest it works. James Lloyd, a psychotherapist at Ceangail Psychotherapy, said: 'When someone tries too hard to sleep, they create pressure and worry that paradoxically keeps them awake. 'By flipping the script and intentionally staying awake, [paradoxical intention] can help break that anxiety-driven cycle.' The expert said it works best in a quiet, low-pressure environment. He added: 'The person using the technique should understand that it's about reducing effort and anxiety, not actually staying awake all night ― instead of trying to force sleep, they can lie there calmly with the mindset of staying awake.' To get better-quality rest, focus on improving your 'sleep hygiene,' which refers to the lifestyle habits and environmental factors that affect our sleep. Laurie Santos, a Yale University psychology professor and host of The Happiness Lab podcast, told HuffPost: 'Turn off your screens about 30 minutes before bed, and consider keeping your devices away from your bed so you're not tempted to check them out at night. 'I also recommend getting one of those old-school alarm clocks that don't talk to social media or your email.' Justine Grosso, a mind-body psychologist, is a proponent of an evening bath for its physical and mental health benefits. 'Totally immersing yourself in water, as opposed to showering, has been shown to lift mood in people with depression, improve sleep for people with insomnia and have positive effects on the cardiovascular system,' she explained. But if you don't have a bath tub, an evening shower can have a positive impact too. Sleep adviser Robert Oexman previously told HuffPost: 'Showering at night can enhance sleep by augmenting the decrease in core body temperature that is necessary to initiate sleep and maintain proper sleep at night.' Clinical psychologist Dr Micheal Breus, from the American Board of Sleep Medicine, says you might want to adjust your thermostat if you're struggling to sleep. This is because 'both heat and cold exposure during sleep can cause a person to wake more during the night,' he explains on Sleep Doctor's site. Generally speaking, 'experts suggest an air temperature between about 65 and 68°F [18-20°C] is optimal for sleeping,' Dr Breus shared. That's because temperature affects our Circadian rhythm, as well as our different sleep stages. In the first three non-rapid eye movement (NREM) stages, your body temperature lowers and your heartbeat slows down. Sleeping in a cooler room can make entering this stage easier. When you enter rapid eye movement (REM) sleep, your body's core temperature rises again. At this stage, very cold temperatures are more likely to wake you up before your sleep cycle is complete, Dr Breus added. The way we breathe can play a big part in helping our bodies to successfully relax and fall asleep, according to Jana Abelovska, Superintendent Pharmacist at Click Pharmacy. She recommends trying the 4-7-8 breathing method. This is how you do it: Start in a sitting position with your back straight upright. From there, you'll breathe in through your nose while counting to 4. Then, hold your breath while counting to 7. Finally, breathe out through your mouth slowly as you can to 8 – make a 'whoosh' noise as you exhale. Repeat the process three times – if you've not fallen asleep already! How does it work? Abelovska explains: 'The way that this process works is to steadily reduce your heart rate to a comfortable level, which in turn will help you to feel more relaxed. When we sleep, our heart rate actually dips to somewhere between 20% to 30% below our resting heart rate. 'Not only is the [4-7-8] method effective for calming down your heart rate in preparation for sleeping, you can also use this as a stress-busting exercise, visualising your stresses being expelled from your body as you slowly breathe out.' If you're prone to waking up in the night with heartburn, gastroenterologist Dr Will Bulsiewicz has some sage advice. He told gut health company ZOE's podcast that it really matters how much time you leave between eating your dinner and hitting the hay. 'Ideally, we want to go to bed with an empty stomach, so when you lay down flat, gravity stops helping you because you're laying flat, and so anything that's in your stomach could start to reverse up into your oesophagus, into your chest while you're lying there,' the doctor said. To stop this happening we should have our dinner 'three or, even better, four hours before bedtime because that's how long it takes for most of the food to exit our stomach'. Got it. Eating This 1 Food Before Bed Could Help You Sleep Like A Log 7 Ways To Have More Energy In The New Year Is The '3-2-1 Rule' The Secret To Better Sleep? Take Forever To Fall Asleep? 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