Latest news with #LindsayBrowning
The Irish Sun
5 days ago
- Health
- The Irish Sun
The exact time of day to hang out your bed sheets and towels to avoid the dreaded pollen bomb of hay fever symptoms
WITH the sun shining more it can be very tempting to hang your laundry out to dry in the garden. However, experts are warning people against drying their sheets outdoors as it could leave them feeling awful. 3 Experts are warning people against drying their sheets outdoors as it could leave them feeling awful Credit: Getty 3 Pollen can cling to anything which could worsen your symptoms Credit: Alamy 3 Some of the ways that you can lesson the symptoms And many people will love the chance to hang their wet washing outside and let it dry naturally. However, experts have warned against this if you have hay fever, as it could lead to symptoms including itchy eyes, a runny nose, and sneezing - getting worse. Tiny articles of pollen can stick to everything including your Allergies Allergy expert, "They act as a pollen net as fabrics can trap microscopic particles easily, especially in heavier weaves like towels or bed linen. 'When you Grayson said that drying clothes and bedding in a tumble dryer can cost more in electricity than hanging your clothes outside. Most read in Health But that 'For someone battling allergies, the trade off isn't always worth it'. What is hay fever: Hayfever season strikes early as mild winter sparks early pollen 'explosion' However, she explained that if you do want to dry your clothes outside, you should hang them out earlier in the day. ' "Drying clothes early in the morning and not leaving them out all day can be really helpful," she explained. Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at , provided other tips on how to keep hay fever at bay this summer. How to know if you have Hay Fever Hay Fever is usually worse between late March and September, especially when it's warm, humid and windy. This is when the pollen count is at its highest. Hay Fever can last for weeks or months, unlike a cold, which usually goes away after one to two weeks. Typical symptoms include: Frequent sneezing Runny or blocked nose Itchy, red or watery eyes (allergic conjunctivitis) An itchy throat, mouth, nose and ears Cough, caused by postnasal drip (mucus dripping down the throat from the back of the nose) Less commonly, you may also experience: The loss of your sense of smell (anosmia) Facial pain (caused by blocked sinuses) Headaches Earache Tiredness and fatigue If you have asthma, your asthma symptoms may get worse when you have hay fever. Keep your head elevated Symptoms associated with an allergy are usually worse at night. This is because when we lie down, the mucus cannot drain in the same way it would when gravity is helping, leading to disturbed breathing or a cough caused by a post-nasal drip. For this reason, you should aim to keep your head slightly elevated at night if you are struggling with allergies. This will bring gravity back into the mix, allowing excess mucus to drain and not pool and lessening the irritation. Shower before bed Taking a shower before bed will wash away any pollen that may have clung to your skin and hair from outside. Instead of transferring this onto your bed linen, make a habit of washing yourself before bed. This is also a great tip for when we still start to experience warmer evenings again as a cool, not cold, shower will help to lower your body temperature making it easier to drift off to sleep . Keep windows closed during the day It might be tempting to open the window a fraction to let some fresh air in on a sunny spring day, however, if you're a hay fever sufferer, you try to keep your windows and doors closed to prevent pollen from entering your home. Having your windows open during the day will allow pollen particles to blow in and settle on your clothes, bedding and other soft furnishings within your room, making your symptoms much worse when it comes to bedtime. Invest in an air purifier Investing in an air purifier is useful for those with hay fever as it will remove pollen and dust particles from the air that trigger your symptoms. This can be extremely beneficial for clearing your sinuses, which should allow you to fall asleep quicker and more comfortably as a result. Elsewhere, an allergy expert recently revealed the 8 things all hay fever sufferers need to do. Plus, here are four cheap tricks to beat hay fever season without breaking the bank. Meanwhile, the has warned of And finally, the 6p supplement that will help prevent the agonising symptoms of hay fever.
Daily Mirror
10-05-2025
- Health
- Daily Mirror
'I fled London for a better life - but I'm so scared here I can't sleep'
Rising temperatures and lighter evenings are an uncomfortable combination. One woman who opted for a better life away from London with her partner has felt this first hand As we look forward to saying goodbye to spring and hello to summer, us Brits will be revelling in the prospect of sunnier days and warmer weather. However, heat is one of the main causes of a bad night's sleep, and we're often left tossing, turning and searching for the cold side of the pillow when temperatures start to rise. Dr Lindsay Browning, psychologist and sleep expert at And So To Bed, explains why heat can be so disruptive to our sleep. She says, 'As we fall asleep, our body temperature naturally drops. 'When the room is too hot or your covers are too thick, you can struggle to reduce your body temperature, which makes falling asleep much harder.' According to the National Sleep Foundation, a common cause of insomnia and poor sleep quality is linked to endocrine dysfunction, which can worsen in summer because your body produces less melatonin, a key hormone necessary for healthy sleep cycles. The increased amount of daylight can delay the production of melatonin, one of the hormones that regulates sleep. And this can make it harder to fall asleep at your usual bedtime. Statistics from World Data show there are 16 hours of daylight in June. In December, on the other hand, we usually get six to seven hours of daylight. 'This can also disrupt our internal body clock (circadian rhythm), affecting other aspects of our body,' says Ana Brito, sleep expert at Somnissimo. 'The extended daylight hours can also make it harder to wind down, affecting the overall quality and duration of sleep. Plus, longer days can be associated with higher temperatures until later, which can make it harder to fall and stay asleep as cooler temperatures are generally more conducive to sleep.' Rosie Mullender, 47, from West Sussex and author of the novel Ghosted, struggles to sleep in her attic bedroom. She tells us: 'I'd never had trouble getting to sleep until I spent my first summer in Worthing. Before moving to the seaside town, I'd only ever lived in flats, where you could open a window and enjoy a breeze as you slept without fear of encouraging burglars (or spiders) inside. 'Moving out of London meant my fiancé and I were able to buy a house rather than a flat, which was a dream come true, until I realised that I hate stairs, and when the master bedroom is in a loft conversion, your chances of a great night's sleep are minimal. 'Because heat rises, the bedroom is warm all year round – ideal in the winter when I don't have any need for thermal jim jams and a hot water bottle, but not so welcome in the summer months.' 'The bedroom does have a set of double doors leading onto a Juliet balcony, but my fear of the local spiders, which seem to consider our house their own personal hangout, means they have to stay firmly shut all year. 'So, instead, I'm left to toss and turn in a puddle of sweat every night, my hair clinging to my sticky neck. 'On the hottest nights, I'll place an oscillating fan next to the bed, and angle a standing fan directly at my torso. It means I'm much cooler, but the noise of two fans whirring stops me getting to sleep, and when I do manage it, I'll wake up in the middle of the night chattering with cold. 'At this rate, I might have to resort to sleeping in front of the fridge with the door open. Or making friends with those spiders.' Here are some top tips to help you prepare for getting a good night's sleep in the warmer weather… Sleep on your side 'Most people aren't aware that when trying to get to sleep in the heat, one of the best positions is to sleep on your side, as this minimises the surface area of your body against the mattress and bedding,' says Chris Tattersall, sleep environment expert and managing director of the bedding retailer Woolroom. 'This, in turn, will stop you from feeling too hot in the night and avoid any subsequent sweating.' Let the heat out A simple yet effective trick is to let your bedroom breathe. Chris says, 'The ideal temperature is 18˚C, so ensuring the hot air can circulate by opening windows is essential to ensure a comfortable sleep environment. 'I advise opening your bedroom windows for as long as possible only once the sun has passed to ensure that cool air flows in.' Keep your room cool all day Switch off unnecessary electronics in your bedroom. Just one laptop will generate 50 watts of heat, not including the light from the monitor or the fan that cools the processor. And, as the midday sun hits your windows, it will inevitably heat up your home, so another key tip is to keep the daytime heat at bay by closing your bedroom blinds too. Cold water is your friend A cold glass of water 30 minutes to an hour before bed can help cool your internal body temperature. Also keep a glass by the bed to help cool you from the inside out in case you wake up in the night. And if you love a hot water bottle to stay warm in winter, bring it out of hibernation for summer. 'Fill it with cold water and put it in the fridge or freezer a few hours before bed,' says Chris. 'Pop it between the sheets to cool them before you get in or keep it close to you for instant cooling.' Create a cool night routine Creating a holistic sleep environment as part of your bedtime routine is key. Cosy lighting, minimal noise and distractions, and perhaps aromatherapy are all important factors to consider. In hot weather, a cool shower before bed is a great addition, as this will lower your internal temperature, signalling to your body that it's time to wind down. If you don't want to go for a full shower, you could try washing your face and feet with cool water.
Yahoo
21-03-2025
- Politics
- Yahoo
Some voters are pushing back on lawmakers' efforts to overturn citizen ballot initiatives
JEFFERSON CITY, Mo. (AP) — One by one, each of the more than 50 people seated on folding chairs at a public library explained why they were there. 'I'm just really upset about our voting rights being taken away from us,' one woman said. 'I'm mad, and I want to do something with my anger that protects my rights,' the next woman exclaimed. 'I want to understand how the heck they can do this,' added another. The citizen activists, many of them heretofore strangers, had come together two days after the Missouri House passed legislation to overturn a voter-approved ballot initiative guaranteeing paid sick leave for workers and cost-of-living increases to the minimum wage. The people weren't focused on how to stop the Senate from taking the same action. Rather, the group had something bigger in mind: Preventing the Legislature from ever reversing the will of the voters again. Paid sick leave highlights a Missouri fight As Republican President Donald Trump tests the Constitution's separation of powers with far-reaching executive orders, lawmakers in some states are engaged in a tug-of-war for power with the people who elected them. In Missouri, Republican lawmakers not only want to reverse the workers' benefits law approved by voters in November, they're also proposing to undo parts of a new abortion rights amendment and make it more difficult to approve future constitutional amendments. Missouri lawmakers have a history of such actions. They previously tried to block funding for a voter-approved Medicaid expansion and authored changes to voter-approved measures regulating dog breeders and legislative redistricting. Frustrated citizen activists are fighting back. They are holding town-hall forums across the state seeking to build support to put a constitutional amendment on the 2026 ballot limiting the Legislature's ability to limit citizen initiatives. 'Our goal is to ban politicians from attacking the will of the people,' presenter Lindsay Browning told people gathered on a recent Saturday at the Missouri River Regional Library, blocks from the state Capitol. Two days earlier, Republican state Rep. Mitch Boggs used a parental analogy while explaining to colleagues why they should overrule voters' desire for paid sick leave and annual minimum wage increases. 'Of course the people voted for it. It would be like asking your teenager if he wanted a checkbook. They're going to vote for it every time," Boggs said. But "if we don't protect our businesses, there's not going to be a job to go to to get a minimum wage.' Nebraska lawmakers also are considering carving out exceptions to voter-approved minimum wage and paid sick leave laws. 100 bills that restrict citizen initiatives About half the states allow citizens to place proposed laws or constitutional amendments on the ballot through initiative petitions. In recent years, activists have used that process to enshrine abortion rights in state constitutions, legalize recreational marijuana, raise minimum wages, expand Medicaid health care coverage and enact other measures that legislatures had been unwilling to approve. Some lawmakers have responded by trying to make it harder to get initiatives on the ballot and tougher for voters to pass them. The Ballot Initiative Strategy Center, which backs progressive ballot measures, is tracking about 100 active bills in 18 states that would 'make it more difficult for citizen-led initiatives to succeed,' said the group's executive director, Chris Melody Fields Figueredo. The abundance of such legislation is 'an indictment of our representative democracy,' said Kelly Hall, executive director of The Fairness Project, another progressive group that has backed 43 state ballot initiatives since 2016. In Idaho, a Republican lawmaker this year proposed giving the governor veto power over ballot initiatives approved by voters with less than two-thirds support. That bill stalled in a House committee. But bills already have passed in other states. Arkansas Gov. Sarah Huckabee Sanders signed several laws aimed at initiative canvassers, including ones requiring them to verify that petition signers have read the full ballot title and shown photo identification. Utah lawmakers this month voted to place a proposed constitutional amendment on the 2026 ballot that would require 60% approval for future initiatives that raise or impose taxes. Arizona voters narrowly approved a similar measure in 2022. South Dakota looks to rein in initiatives In South Dakota, which gave birth to the initiative movement in 1898, lawmakers recently passed several measures seeking to rein in the initiative process. One would shorten the time for gathering petition signatures. Another would require a minimum number of signatures from all 35 state Senate districts — in addition to the current statewide threshold — to qualify a proposed constitutional amendment for the ballot. Yet another measure, which will go before voters in 2026, would set a 60% threshold for approving constitutional amendments instead of a simple majority. In 2022, South Dakota voters rejected a legislative proposal to require 60% approval for new taxes and multimillion-dollar spending measures. That same year, voters approved a Medicaid expansion initiative by a 56% vote. This year, lawmakers placed a proposed constitutional amendment on 2026 ballot that would end the expanded Medicaid coverage if the federal government doesn't continue to pay at least 90% of the costs. Republicans who control the Legislature noted that amendments to the U.S. Constitution require approval from three-fourths of states. They also asserted that out-of-state groups have bankrolled initiatives pushing 'radical agendas," citing recently defeated ballot proposals for abortion rights and open primaries. 'Our constitution must be protected from the transient political influence and whims of a bare majority," South Dakota state Sen. Sue Peterson said during debate.
Associated Press
21-03-2025
- Politics
- Associated Press
Some voters are pushing back on lawmakers' efforts to overturn citizen ballot initiatives
JEFFERSON CITY, Mo. (AP) — One by one, each of the more than 50 people seated on folding chairs at a public library explained why they were there. 'I'm just really upset about our voting rights being taken away from us,' one woman said. 'I'm mad, and I want to do something with my anger that protects my rights,' the next woman exclaimed. 'I want to understand how the heck they can do this,' added another. The citizen activists, many of them heretofore strangers, had come together two days after the Missouri House passed legislation to overturn a voter-approved ballot initiative guaranteeing paid sick leave for workers and cost-of-living increases to the minimum wage. The people weren't focused on how to stop the Senate from taking the same action. Rather, the group had something bigger in mind: Preventing the Legislature from ever reversing the will of the voters again. Paid sick leave highlights a Missouri fight As Republican President Donald Trump tests the Constitution's separation of powers with far-reaching executive orders, lawmakers in some states are engaged in a tug-of-war for power with the people who elected them. In Missouri, Republican lawmakers not only want to reverse the workers' benefits law approved by voters in November, they're also proposing to undo parts of a new abortion rights amendment and make it more difficult to approve future constitutional amendments. Missouri lawmakers have a history of such actions. They previously tried to block funding for a voter-approved Medicaid expansion and authored changes to voter-approved measures regulating dog breeders and legislative redistricting. Frustrated citizen activists are fighting back. They are holding town-hall forums across the state seeking to build support to put a constitutional amendment on the 2026 ballot limiting the Legislature's ability to limit citizen initiatives. 'Our goal is to ban politicians from attacking the will of the people,' presenter Lindsay Browning told people gathered on a recent Saturday at the Missouri River Regional Library, blocks from the state Capitol. Two days earlier, Republican state Rep. Mitch Boggs used a parental analogy while explaining to colleagues why they should overrule voters' desire for paid sick leave and annual minimum wage increases. 'Of course the people voted for it. It would be like asking your teenager if he wanted a checkbook. They're going to vote for it every time,' Boggs said. But 'if we don't protect our businesses, there's not going to be a job to go to to get a minimum wage.' Nebraska lawmakers also are considering carving out exceptions to voter-approved minimum wage and paid sick leave laws. 100 bills that restrict citizen initiatives About half the states allow citizens to place proposed laws or constitutional amendments on the ballot through initiative petitions. In recent years, activists have used that process to enshrine abortion rights in state constitutions, legalize recreational marijuana, raise minimum wages, expand Medicaid health care coverage and enact other measures that legislatures had been unwilling to approve. Some lawmakers have responded by trying to make it harder to get initiatives on the ballot and tougher for voters to pass them. The Ballot Initiative Strategy Center, which backs progressive ballot measures, is tracking about 100 active bills in 18 states that would 'make it more difficult for citizen-led initiatives to succeed,' said the group's executive director, Chris Melody Fields Figueredo. The abundance of such legislation is 'an indictment of our representative democracy,' said Kelly Hall, executive director of The Fairness Project, another progressive group that has backed 43 state ballot initiatives since 2016. In Idaho, a Republican lawmaker this year proposed giving the governor veto power over ballot initiatives approved by voters with less than two-thirds support. That bill stalled in a House committee. But bills already have passed in other states. Arkansas Gov. Sarah Huckabee Sanders signed several laws aimed at initiative canvassers, including ones requiring them to verify that petition signers have read the full ballot title and shown photo identification. Utah lawmakers this month voted to place a proposed constitutional amendment on the 2026 ballot that would require 60% approval for future initiatives that raise or impose taxes. Arizona voters narrowly approved a similar measure in 2022. South Dakota looks to rein in initiatives In South Dakota, which gave birth to the initiative movement in 1898, lawmakers recently passed several measures seeking to rein in the initiative process. One would shorten the time for gathering petition signatures. Another would require a minimum number of signatures from all 35 state Senate districts — in addition to the current statewide threshold — to qualify a proposed constitutional amendment for the ballot. Yet another measure, which will go before voters in 2026, would set a 60% threshold for approving constitutional amendments instead of a simple majority. In 2022, South Dakota voters rejected a legislative proposal to require 60% approval for new taxes and multimillion-dollar spending measures. That same year, voters approved a Medicaid expansion initiative by a 56% vote. This year, lawmakers placed a proposed constitutional amendment on 2026 ballot that would end the expanded Medicaid coverage if the federal government doesn't continue to pay at least 90% of the costs. Republicans who control the Legislature noted that amendments to the U.S. Constitution require approval from three-fourths of states. They also asserted that out-of-state groups have bankrolled initiatives pushing 'radical agendas,' citing recently defeated ballot proposals for abortion rights and open primaries. 'Our constitution must be protected from the transient political influence and whims of a bare majority,' South Dakota state Sen. Sue Peterson said during debate.
Telegraph
17-03-2025
- Health
- Telegraph
Are pricey ‘sleepy' drinks really worth it or is a cup of Horlicks just as good?
For some of us, a glass of water, a warm mug of tea, or a sturdy nightcap is all we need before drifting off to sleep at the end of the day. But nearly half of adults get less than seven to nine hours per night, and 90 per cent experience sleep issues, according to a 2024 study. Enter the functional drink. These beverages – which are infused with health-promoting ingredients – have stormed onto the wellness scene in recent years. Twinings, Teapigs, and Pukka are just some of the brands driving this trend with their 'sleep teas' that contain ingredients that supposedly help us to drift off. And we're buying it. The functional beverage industry is now worth an estimated £177 billion and is expected to reach £254 billion by 2030. Most recently, a 'category first' Bedtime Milk from Tom Parker Creamery in Wincanton has joined the party, containing chamomile, valerian root, and magnolia extract to help induce sleep. The functional drink market is overflowing with magnesium coffees, ashwagandha hot chocolates, and mushroom chai lattes ranging from £10 to £40 and beyond. They promise to aid relaxation and boost sleep quality, but are dedicated functional sleep drinks worth the money? Or is a cup of Horlicks just as beneficial? What do the experts think? 'There's nothing wrong with having a sleepy tea or trying these supplements before bed but there certainly isn't the evidence yet to say everyone should try this to fix their sleep,' says Dr Lindsay Browning, a chartered psychologist, neuroscientist, and author of Navigating Sleeplessness. 'Everyone wants a quick fix so the public are massively incentivised to pay for something that's marketed as a quick and easy solution to sleep,' she adds. 'So you might drink a particular tea and think it'll cure your insomnia but the reality is that there is no evidence to suggest these drinks are going to have a significant impact on sleep compared to rigorous treatment for insomnia such as CBTI [cognitive behavioural therapy for insomnia].' Dr Kat Lederle, a sleep and circadian rhythm specialist and author of Sleep Sense, believes sleep teas are useful to include in a regular pre-sleep routine to signal to the brain that it's time for bed. ' Pick a tea or drink that you look forward to having before bed,' she says. 'Make it a ritual – so it's not just the tea but it's the whole set-up and atmosphere that allows your body and mind to wind down and relax before sleeping.' So, whilst the evidence on the effectiveness of sleep teas may be insubstantial, they can still be a soothing way to end the day. Just don't expect them to provide an immediate cure to your sleep problems. 'For somebody with insomnia who has normal levels of magnesium in their body, taking one of those drinks isn't likely to do much besides creating a significant placebo effect,' she explains. Are traditional drinks just as useful? So, what about those of us that like to keep it simple and end the day with a glass of water or cup of tea? A review conducted by researchers at Columbia University suggests a positive association between dairy intake and sleep quality. Adults who engaged in more leisure-time physical activity and consumed a higher amount of milk had better sleep in particular. Cow's milk contains tryptophan – 'an amino acid used in the body to make serotonin which is linked to melatonin production,' nutritionist Sophie Trotman explains. 'It's really good when it comes to sleep regulation.' Horlicks and other malted drinks are loaded with vitamins and minerals including calcium, magnesium and B vitamins that can help to aid relaxation. When mixed with milk, it may help to improve sleep. 'We just need to be aware of how much sugar those drinks contain,' Dr Browning says. 'If it's highly sugared, or if you opt for a drink like hot chocolate which has lots of sugar in it, then it's obviously not going to help us to feel sleepy.' A mug of Horlicks Original with 200ml of semi-skimmed milk contains 28.7g of carbohydrates, of which 19.2g are sugars – a fifth of an adult's maximum intake. Meanwhile, a serving of Cadbury Original drinking hot chocolate contains 20g of sugars. Dr Lederle says a simple glass of warm milk or a cup of tea might provoke a positive association to childhood which could psychologically aid relaxation and contribute to restful sleep. 'In addition to the ingredients, I also think that association to a place or memory is important,' she explains. 'If you don't like chamomile tea, don't force yourself to drink it. It won't help you to relax. Pick a tea or a drink that you look forward to having and can add to your restful pre-sleep routine.' Dr Browning says a glass of milk is 'ideal' before bed. She suggests drinking it warm as it can help to raise your core body temperature which aids sleep initiation. 'Sometimes people can't fall asleep because they're hungry,' she adds. 'And of course, milk is food. So if you have a warm glass of milk before going to sleep, you're not going to be hungry and you're going to feel more calm and settled.' It is high in protein so will keep you full throughout the night, meaning you're less likely to wake up at midnight desperate for a snack. And, of course, you can't go wrong with a glass of water before bed which helps to prevent dehydration and supports temperature regulation. The science behind the ingredients in sleepy teas Chamomile In 2018, Twinings launched their Superblends range of teas in the UK which included a sleep tea containing chamomile, passionflower, and valerian root. Chamomile has a long history of use for sleep. In fact, it dates back 2000 years, as far as ancient Rome when it was recommended for treating insomnia. It can reduce the number of awakenings and help people to stay asleep too, according to a 2024 study in the Complementary Therapies in Medicine journal, although it didn't affect sleep duration or efficiency. 'Chamomile contains an antioxidant called apigenin which can reduce anxiety and cortisol levels, promoting relaxation,' says Trotman. 'It can also help with digestion which might help to aid better sleep by reducing uncomfortable bloating.' Valerian root Valerian root is a powerful herbal remedy which can help to reduce the amount of time it takes to fall asleep, whilst passionflower may help to ease anxiety by increasing levels of gamma-aminobutyric acid (GABA), a chemical the brain makes to help regulate mood. However, the science supporting the effectiveness of these sleep aids is limited and teas should not be treated as a quick fix to insomnia and other sleep issues. Magnesium Magnesium supplements have experienced an unprecedented surge in popularity in recent years, with Waitrose reporting a 44 per cent rise in sales in 2023. Scientists and wellness experts alike laud the mineral's various benefits from easing anxiety to improving workouts. A 2024 study published in the European Society of Medicine suggests that it can improve sleep quality, duration, and mood. Magnesium bisglycinate, a supplement which contains both magnesium and the amino acid glycine, is often a core ingredient in functional night drinks. Dr Lederle says that magnesium can certainly help with sleep as it binds to receptors in the brain to promote a deeper state of relaxation. However she urges people with sleep issues not to treat these functional drinks like 'a sleeping pill' – a view which Dr Browning shares. Whilst studies have shown that magnesium can be helpful for sleep, generally this is seen most clearly when people already have a deficiency, she explains. Therefore, whilst it may improve sleep most dramatically for those bringing their magnesium levels back to the 'normal' amount, those who already have an adequate level are less likely to experience such benefits. Magnolia Another common ingredient in sleep drinks is magnolia. It features in Tom Parker Creamery's functional Bedtime Milk alongside valerian root, lavender and chamomile. A 2012 study published in the Neuropharmacology journal conducted on mice found that magnolol - a polyphenol in magnolia bark - may help to induce and improve sleep. However, comprehensive research on other common functional drink ingredients such as ashwagandha and reishi mushrooms is lacking. Whilst a 2021 study published in the Journal of Ethnopharmacology found that ashwagandha extracts can improve sleep quality, especially for insomnia sufferers, researchers said that further clinical trials are needed to generalise the outcome. What's the best drink to have before bed? 1. Milk Milk is low in sugar, high in protein, and rich in tryptophan, all of which contribute to a more comfortable night's sleep. If the thought of a glass of milk before bed is distinctly unappealing, consider mixing it into your favourite decaffeinated tea. 2. Water Water will always be the best beverage to drink at any time of the day, including before bed. It prevents dehydration and supports temperature regulation, leading to a more restful sleep. Just be sure not to drink too much before bed in order to avoid a midnight trip to the bathroom. 3. Chamomile tea Trotman lauds the benefits of a soothing mug of chamomile tea before bed. Its relaxation effects are scientifically proven and incorporating it in a regular routine can help to signal to the brain that it's time to wind down in the evening.
