Wondering whether certain foods can affect your sleep patterns – or if eating certain things could actually help improve your sleep? The relationship between diet, sleep and overall health is two-sided, says Gabi Zaromskyte, registered nutritionist and founder of Honestly Nutrition. “Meaning what we eat and drink affects our sleep, but also, the quality and duration of sleep can affect our food choices,” Zaromskyte explains. “Scientific research has increasingly shed light on the significant impact of dietary choices on cognitive function, mood, and overall physical and mental health,” she adds. Certain dietary patterns and specific nutrients have been found to influence the sleep-wake cycle, sleep latency (the time it takes to fall asleep), and sleep architecture (the different stages of sleep), notes Zaromskyte. She continues: “And the quality and timing of our food and beverage intake can impact the production of sleep-regulating hormones, such as melatonin, which plays a critical role in regulating our sleep-wake cycle.” However, as Dr Maja Schaedel, co-founder of The Good Sleep Clinic points out, it’s important to understand that most research done so far shows that even though certain foods may be higher in melatonin, that does not necessary equate to falling asleep quicker. “You may have higher levels of melatonin, but if you’ve got stuck in a bad habit of tossing and turning for two hours before drifting off, or waking at 3am and not being able to return to sleep, foods high in melatonin are not going to solve your problem,” says Schaedel. She suggests that generally, it’s best to eat your evening meal at least two hours before bed, to avoid any indigestion, spikes in blood sugar and increase in body temperature that can occur while digesting. “If you tend to get peckish later in the evening, then plan a snack an hour or two before bed,” Schaedel adds. “It’s best to have something high in protein, like Greek yoghurt or nuts, and low in complex carbohydrates to avoid any spikes and falls in blood sugar.” Also, it might be wise to avoid the usual culprits which can trigger discomfort. “Fatty and spicy foods can cause heartburn and indigestion which can hinder good sleep, as well as alcohol, caffeine and tobacco,” says Lisa Artis, deputy CEO of The Sleep Charity. Here, experts share their go-to foods for supporting healthy sleep… 1. Cheese “Cheese gets a bad reputation as it’s commonly believed to give us nightmares, but actually it’s the opposite,” says Artis. “Cheese, and other dairy products, contain tryptophan, an amino acid which helps us to nod off more easily, and calcium which helps to reduce stress.” 2. Cherries To find out if foods with naturally occurring melatonin make a difference for you, Artis suggests giving cherries a go – particularly tart cherries, which have been found to naturally boost the production of melatonin. Zaromskyte says several studies have shown significant improvements in sleep quality and duration when consuming Montmorency cherries or tart cherry juice, where the concentration of naturally occurring melatonin and phytochemicals is higher compared to whole cherries. 3. Low sugar cereals “Cereal can also help us to sleep – but we must be mindful of the type of cereal,” says Artis. “There are lots of sugary options on the market, so try to avoid these.” She says complex carbohydrate-rich foods increase the availability of tryptophan in the bloodstream which, in turn, may help us to nod off. 4. Bananas Bananas are an excellent source of magnesium, potassium and tryptophan, says Artis. In other words, a great choice when it comes to supporting sleep. “While bananas have lots of great qualities for sleep, all fruit contains sugar too, so be mindful of this in the run up to bedtime,” she notes. “Try blending one banana with one cup of milk or soya milk to make an ideal evening drink.” 5. Almonds “Almonds are a brilliant source of calcium and magnesium, which promotes both sleep and muscle relaxation,” says Artis. “Magnesium also helps to regulate melatonin levels and keep blood sugar levels stable overnight.” 6. Magnesium rich foods Magnesium, an essential mineral, has been found to play a crucial role in sleep regulation – and can influence sleep quality and duration, says Zaromskyte. “It acts as a co-factor in more than 300 enzymatic reactions in the body, including those involved in the production and regulation of neurotransmitters and hormones that impact sleep.” Some magnesium-rich foods cited to help improve sleep quality include pumpkin seeds, spinach, almonds and dark chocolate (which is packed with health-enhancing antioxidants too). 7. Omega-3 rich foods Although research is limited, some evidence suggests foods rich in omega-3 fatty acids may promote better, longer sleep, says Zaromskyte. “For example, walnuts are a source of melatonin and other sleep-regulating compounds, such as an amino acid tryptophan and omega-3 fatty acids,” she says. “Other omega-3-rich foods include oily fish, like salmon, trout, mackerel and sardines, chia seeds and flaxseeds.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Household energy bills set to fall from July: 7 ways to help keep bills as low as possible Queen of Rock ‘n’ Roll Tina Turner’s most iconic looks 11 stylish ways to kit out kids’ bedrooms

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A mother has discussed the sweet meaning behind the now viral gift that she made for daughter, after her high school graduation. Erin Percy, who goes by the username @erinpercy60, shared a recent video on TikTok of the gift for her daughter, who will be going to college in the fall. Throughout the footage, which was set to a score from the Pixar film Up, the mother showcased a handful of wrapped presents, with a different note attached to each one. The first gift was labelled with a note that read: “Open me when it’s cold outside,” while the second gift had a note that said: “Open me when you catch a cold.” This trend continued with other gifts, two of which read: “Open me when you need a little me time” and “Open me when you don’t have time to do laundry”. While she continued to showcase the rest of the presents, Percy ended her video by placing one gift, which read: “Open me when we say goodbye”, in a basket. As of 25 May, the video has more than 1.2m views, with TikTok users praising the gifts in the comments. They also expressed how they wanted to know what the presents were. “The goodbye one broke me,” one person wrote, while another added: “This is so sweet.” A third wrote: “You’re KILLING ME. I’m dying to see what’s inside. My daughter is off to university in the fall and I’ve been thinking about the care packages.” Speaking to Today.com, Percy shared that her daughter, Abby Rose, will be leaving her hometown in Alabama in the fall, as she’ll be attending the College of Charleston in South Carolina. @erinpercy60 Graduation Gift for my daughter ♬ Up - Movie Theme - Giampaolo Pasquile She also acknowledged why these various gifts to her daughter were so important . “I wanted to give her a few things for those important moments that I’m going to miss,” she explained. The mother went on to praise her relationship with Abby, noting that when she was battling cancer, her daughter was by her side. She also confessed some of the daily fears that she still has, as a stage 3 breast cancer survivor. “Abby Rose was my biggest cheerleader when I was sick from surgery, chemo and radiation,” Percy shared. “Even though I’m seven years in remission, I worry, ‘What if I can’t be there for her?’ Subconsciously, I think that had something to do with the gifts as well.” Although Abby’s school is nine hours away from home, Percy acknowledged how thrilled she is for her daughter and her upcoming opportunity. “I’m so excited for this next chapter,” she explained. “She had a hard high school experience because of Covid — and I just want her to have an awesome, normal, college experience.” Speaking to Today.com, Percy also revealed what her gifts actually were. For example, in the gift labelled “Open me when we say goodbye”, the mother gave her daughter a necklace. “When she was little I used to sing her the song ‘You are my Sunshine,’” she explained. “So I got her a sun necklace — and we each get one half. I’m already wearing mine.” For a gift labelled “Open me when you need a little jolt,” she got Abby a Starbucks gift card, in addition to an Insomnia Cookies gift card, which was part of her “Open me before midterms” gift. She also got her daughter “a week’s worth of socks and underwear”, which was for Abby to open when she doesn’t “have time to do laundry”. The Independent has contacted Percy for comment. Read More Mother hit with deluge of abuse for taking toddler’s packed lunch to a restaurant Uvalde victim's mother perseveres through teaching, connecting with daughter's memory Mother claims using a miraculous eye cream has taken years off her in just weeks Robert De Niro reveals name of newborn as he shares first photo of seventh child Mother shares horrifying moment she found ticks living in her daughter’s ear Influencer hospitalised for after horse falls on her at Arizona ranch

Emmie Sperandeo, a social media influencer known for her Western lifestyle content, has been hospitalised after suffering from a horse-related injury. The 27-year-old influencer, who goes by @steadyrein on TikTok, was injured last week in Arizona when the horse she was riding “spun and fell on top of her,” her father, Marino Sperandeo, told Phoenix-based news station KTVK. “She was holding on to the horse and was whip-lashed by the horse as it fell sideways. That caused her head to hit the floor,” he said. According to the GoFundMe campaign set up to help cover her medical bills, Emmie was airlifted to a trauma centre on 15 May. In addition to suffering two skull fractures from the incident, she was also bleeding from her ears when she arrived unconsious at the hospital’s intensive care unit (ICU). Emmie was already healing from a concussion and broken finger injury that occurred just one month prior, when she was thrown from a bucking horse, her father said. On 19 May, doctors said that Emmie had stabilised and had regained consciousness for brief periods of time, an update on her GoFundMe page read. “She’s a tough kid but she’s got a long road ahead of her,” her father said, adding that all she can remember are memories from seven to 14 years ago. @steadyrein mornin’ #arizona #ranchlife #solotraveler #cowpoke #westernstyle ♬ Sleep on My Side - Megan Moroney Three days later, her family shared that Emmie was stable enough to move from the ICU to the neurological ward where she’ll undergo both speech and physical therapy. However, her sister Natalie said in a message on her GoFundMe page that Emmie ”still is unable to comprehend why she’s here, or why people are writing to her.” As of Thursday (25 May), more than $186,000 has been raised to reach the family’s $250,000 goal for rehabilitation fees and animal care expenses. @steadyrein cant get this outta my head ♬ I'm Not Pretty - Megan Moroney “To everyone who loves Emmie – thank you for thinking of her and sending her the strength that she will need to recover,” read a message on the fundraising page. Emmie Sperandeo has 1.6m followers on TikTok, where she posts videos working on ranches and travelling throughout the US. Most recently, she had documented her journey from Montana to Arizona. @steadyrein ❤️ #montana #solotraveler #oldwest #ranchlife #cowpoke ♬ september sparky deathcap - faith “Praying for you!!!!!” one fan commented on her last TikTok video before the horse-related accident. “You have been a role model for me for so long and I am wishing you a speedy recovery,” another fan said. Read More Miss Universe finalist Sienna Weir dies aged 23 from tragic horse riding accident Influencer Alix Earle claims she was ‘stranded’ in Italy after villa she booked turned out to be ‘scam’ ‘I saw the opportunity’: Woman defends picking up ‘$8,000 bubble sofa’ from New York street Alix Earle claims she was ‘stranded’ in Italy after villa turned out to be ‘scam’ Bioré apologises after influencer references school shooting in pore strips ad Mother reveals the sweet meaning behind viral graduation gift for her daughter

A mother of two has faced backlash after revealing that she packs her toddler a meal to eat out at a restaurant. Karlie Smith, a 21-year-old mother from Ohio, went viral on TikTok this week when she shared how she gets her two-year-old son to eat at a restaurant. “Call me cheap, call me whatever, but if we’re going out to a restaurant, I’m packing my kid a meal,” she began the TikTok, which has since been viewed more than 55k times. Smith, who goes by @unbreakablemomma on the app, shared with her followers that her family gets together for dinner on Friday nights, but this time was different because they were going to a restaurant. “My son is not getting food out,” she said, before explaining why she prefers to pack her son a meal ahead of time. “For one, you want me to pay $6.99 for chicken tenders and fries that my son is going to throw half of it on the floor, you’re crazy. Also, whatever I pack is probably gonna be healthier than what the restaurant has anyways.” The mom then showed the meal she had packed for her toddler, which included a peanut butter and jelly sandwich, cut-up banana, mild cheddar cheese cubes, and a chocolate Lara bar stored in a plastic container. “Also, when we get to a restaurant, my child is not waiting for anyone to take his order – he wants to eat now,” she said. “I can just hand him this and let him go to town. Also, my child is not opinionated. He does not care what he eats; he just wants to eat.” However, Smith added that if her son wants restaurant food, she’ll order it. “Also, I usually get him chocolate milk because that’s his little takeout treat,” she said. “And after he finishes his food, he’s usually eating off my plate.” While Karlie Smith’s parenting hack may work for her family, many people in the comments section were outraged that she would deprive her son of restaurant food. Some TikTok users went so far as to claim it was a form of “abuse” to pack her toddler a pre-made meal. “My brother-in-law’s step-father used to do this to him as abuse,” read the top comment under Smith’s video. In response, the mother of two wrote back: “No one said I’d do this forever, I even said if he wanted something off the menu I would give it to him and share my meal, but he’s happy.” @unbreakablemomma ♬ Monkeys Spinning Monkeys - Kevin MacLeod & Kevin The Monkey Others chimed in, “Stop throwing the word abuse around,” and, “At that age they don’t know the difference between restaurant food or a home-cooked meal. It’s far from abuse.” Some people also claimed that eating out at a restaurant should be a special occasion for everyone, including their young ones. “I just bring a snack for the wait but I think going out to eat is special for everyone, not just the adults,” said one TikToker. “In my house everyone eats out or no one eats out! My parents had the same rules!” another wrote. When one parent shared that they tried pre-packing their daughter’s meal once but they felt “so much mom guilt” for “leaving her out,” Smith replied: “I get it! Sometimes I take my son out for special mommy and me meals!” Despite the negative comments, many people still praised Smith’s parenting tip and told her to block out the haters. “This is actually genius. My son is so picky and I always end up paying for something he doesn’t eat,” said one TikToker. “Love this! My kid is autistic and doesn’t want to wait for the order to come,” another person said. “Go momma!!” “I thought everyone did this!!” said someone else. “Literally common sense to bring toddlers snacks while eating out!!? It’s like a parent hack.” However, it was Karlie Smith who had the last laugh when she poked fun at some of the backlash in a follow-up video. “What people think I do because I said I pack a meal for my two-year-old at restaurants,” she wrote over a separate TikTok video, which saw Smith act out outlandish scenarios, such as feeding her child a can of green beans and a raw onion. @unbreakablemomma Replying to @Kayla2022 the american girl doll is a paid actress ♬ Monkeys Spinning Monkeys - Kevin MacLeod & Kevin The Monkey “You clap back at those haters, girlfriend,” said one fan. The Independent has contacted Karlie Smith for comment. Read More College student says didn’t know she was pregnant until baby was crowning due to ‘cryptic pregnancy’ A TikTok model made viral videos of her grandmother’s choice to die. Here’s why Mother speaks out after video about putting fake tan on baby goes viral

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We’re all about multi-purpose makeup and one-and-done skincare products, so we were intrigued by one DRMTLGY‘s safe, science-backed products. The Universal Tinted Moisturizer SPF 46 is the brand’s hero product and advertises itself as an anti-aging moisturizer, broad-spectrum sunscreen, and sheer foundation all in one sleekly packaged tinted formula. While a combo formula isn’t new to us, it did give us pause to learn that this tinted moisturizer doesn’t come in several shades. Instead, it astonishingly comes in just one tan shade that’s meant to blend out perfectly for every skin tone (and every skin type).

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