Latest news with #chamomile
Yahoo
2 days ago
- Health
- Yahoo
Ditch the melatonin — 11 foods that can help you sleep naturally
Skip the pills and snack smarter instead. These foods can help you fall asleep faster, stay asleep longer, and support better rest. Most of us have been there. You're tired but wide awake, staring at the ceiling at 2 a.m., wondering if it's too late to take a melatonin and still wake up feeling human. Maybe you've tried the gummies that taste like candy but hit like a brick, or popped a pill that left you groggy the next day and somehow still didn't help you stay asleep. It's frustrating, especially when all you want is to drift off and stay out. But sleep isn't just about blackout curtains or the right pillow. What you eat in the evening can play a big role in how your body winds down. Some foods help signal your brain that it's time to rest, while others quietly keep you wired. If sleep is hit or miss lately, your dinner or snack might be the missing piece. Chamomile tea Chamomile tea has long been used to wind down at night, but the reason it works comes down to compounds that actually interact with receptors in your brain. This herbal tea can help calm the nervous system and reduce mild anxiety, making it easier to fall asleep naturally. Having a cup before bed is a simple way to build a relaxing routine that supports better rest. Tart cherries Tart cherries are one of the few foods that naturally contain melatonin, the hormone that helps regulate your sleep cycle. Regularly including them in your evening routine could help you fall asleep faster and stay asleep longer. They're also packed with antioxidants, which may help reduce inflammation that can interfere with restful sleep. Try this recipe: Night-Time Tart Cherry Gummies Nuts Almonds and walnuts contain both magnesium and melatonin, two nutrients that are key players in healthy sleep. Magnesium helps the body relax by supporting muscle and nerve function, while melatonin works on the brain to signal that it's time to rest. A small handful before bed gives your body the building blocks it needs to do the work naturally. Fatty fish Fatty fish like salmon, sardines or mackerel contain high levels of omega-3 fatty acids and vitamin D, which together help increase serotonin production. We all know serotonin is important for mood, but it's also key for making melatonin later in the day. Eating fish a few times a week can support better sleep without reaching for a supplement. Kiwis Kiwis are high in serotonin and antioxidants, which are both linked to better sleep duration and quality. People who eat kiwis before bed may fall asleep faster and sleep more soundly throughout the night. Their natural sugar content is also low enough that they won't spike your blood sugar late at night. Tofu Tofu is rich in isoflavones, plant compounds that may influence serotonin levels in the brain. Studies have shown that people who eat more soy-based foods tend to have longer and more consistent sleep. Including tofu in your dinner could be a simple way to get your body aligned with its natural rest cycle. Get this recipe: Salt and Pepper Tofu White rice White rice is often overlooked for sleep, but its high glycemic index can actually work in your favor at night. Eating it a few hours before bed can lead to a rise in insulin, which makes it easier for tryptophan to enter the brain and trigger sleep. Timing matters though, so aim to finish eating it a couple of hours before bedtime so you're not going to sleep with elevated blood sugar. Dairy products Dairy products like yogurt, cheese and milk are high in tryptophan, an amino acid we've all heard about when it comes to Thanksgiving dinner and turkey. Tryptophan supports the body's ability to make serotonin and melatonin. Dairy also contains calcium, which helps the brain process these sleep-promoting compounds. A small serving before bed could make a noticeable difference in how well you rest. Pumpkin seeds Pumpkin seeds pack a surprising amount of magnesium, zinc, and tryptophan into a small serving. These nutrients help regulate neurotransmitters and hormones involved in sleep. Snacking on pumpkin seeds before bed supports the natural chemical shifts your body relies on to fall and stay asleep. Try this pumpkin seed butter before bed as part of your dessert. Oatmeal Oats contain complex carbohydrates that help tryptophan get to your brain, making it easier to fall asleep. A warm bowl of oatmeal at night can also help you feel calm and settled. Just skip the sugar and keep the toppings light to avoid blood sugar spikes that could interrupt sleep later. Bananas Bananas are loaded with potassium and magnesium, two nutrients that help relax muscles and calm the nervous system. They also provide a bit of natural sugar that pairs well with protein or fat for a balanced snack. Eating a banana before bed is an easy way to support your body's natural sleep rhythm.
Vogue Arabia
21-06-2025
- Health
- Vogue Arabia
Is Bisabolol the Skin Barrier Superhero to Look Out For?
Skincare formulations include two categories of ingredients: those that make noise and go viral, and those that silently do the job without the fame. Bisabolol falls in the latter. A skincare underdog known for its soothing, anti-inflammatory, and antibacterial properties, its powers have gone unnoticed for years — until now. So, what about this calming ingredient makes it a skin barrier superhero that deserves the spotlight? The experts weigh in. What is bisabolol? 'Bisabolol is the beauty industry's best-kept secret,' says Dr Suha Kersh, cosmetic physician and founder of 23MD. 'It's often a go-to ingredient for anyone dealing with sensitive, red, or irritated skin.' The naturally soothing compound is found in the German chamomile and the Brazilian candeia tree, and holds the skincare trifecta — anti-inflammatory, antimicrobial, and antioxidant — making it quite the powerhouse in your routine, especially if you've overdosed on the skincare acids. What are its benefits and how is it different? While trending skin-calmers like ceramides, colloidal oatmeal, or niacinamide are extremely beneficial, Dr Kersh believes that not all soothing ingredients are made equal. 'What makes bisabolol stand out is its low risk of allergy, ability to deepen the penetration of other active ingredients, and multitasking nature — it's truly an all-rounder.' Unlike essential oils or synthetic compounds, bisabolol reduces redness and irritation without irritating the skin any further. According to Dr Jaishree Sharad, cosmetic dermatologist and founder of Skinfinitii Aesthetic Skin and Laser Clinic, the ingredient is great to include in a post-care routine after treatments like peels, lasers, or microneedling. 'Bisabolol also helps other skincare ingredients penetrate deeper into the skin, which is useful when you're using products like retinoids or azelaic acid,' she says. 'It's so effective and well-tolerated, even in skin that's damaged, which is what makes it a true gem in both medical and aesthetic dermatology.' It doesn't end there! Bisabolol is also said to be an excellent hydrator that supports the skin barrier and protects it from any sort of free radical damage caused by environmental stressors. Just like ceramides, it aids in healing the skin faster, allowing for any sort of damage to be repaired. 'It even helps brighten the skin,' adds Dr Kersh. Often found in post-procedure recovery creams, calming serums, and moisturisers, bisabolol is the perfect fit for most skin types, especially those with dehydrated or dry skin, sensitivity or irritation. It helps target rosacea, mild eczema, and even acne-prone skin, where inflammation needs to be controlled gently. According to Dr Sharad, due to its low irritancy and soothing profile, it is often used in under-eye creams and baby-care products too. Synergistic results Think of bisabolol as an all-around team player that can be deemed as the jack of all trades in skincare. 'It pairs well with retinoids, AHAs, BHAs, and even benzoyl peroxide and helps calm down any irritation these ingredients may cause, all while retaining their efficacy,' explains Dr Sharad. Bisabolol also gets along well with other barrier-support ingredients like niacinamide, hyaluronic acid, panthenol, and ceramides, too. Dr Kersh recommends using it with vitamin C and niacinamide for a brightening effect, azelaic acid and retinol for treating acne or ageing, and ceramides for barrier repair. 'Remember, this ingredient is your skin's support system — use it in a serum to reduce irritation from stronger actives and in a moisturiser to soothe and calm stressed or inflamed skin,' the expert suggests. Disclaimer: While bisabolol is a stable and non-reactive ingredient that works well in most skincare products, Dr Sharad warns to be careful pairing it with products that are heavily fragranced or have essential oils in them. Product recommendations: iS Clinical Pro-Heal Serum Advance + AED450 The Ordinary Soothing & Barrier Support Serum AED90 Estée Lauder Advanced Night Repair - Synchronized Multi-Recovery Complex AED330 SkinCeuticals Augustinus Bader La Roche-Posay La Roche Posay Cicaplast Baume B5 Healing Balm AED143 Kiehl's Calendula Serum-Infused Water Cream AED244
