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The winter season not only brings gloomy weather but also marks the onset of the dreaded cold and flu period. Adults typically endure two to four colds annually, with the peak times spanning from September to April. While daytime symptoms can be bearable, nighttime congestion and sore throats can turn sleep into an elusive dream, especially for those accustomed to nose-breathing. ...READ THE FULL STORY FROM SOURCE ↔️
However, there’s a ray of hope as sleep guru Ashley Hainsworth from Bed Kingdom shares his secrets for a restful slumber amidst sniffles.
He champions an easy-to-make ‘miracle’ smoothie from just five ingredients to combat cold symptoms. “A smoothie is one of the best ways to get extra nutrients into your body easily and deliciously,” he said.
“By tailoring its ingredients, you can create a drink specifically designed to target cold symptoms and help you get to sleep.”
The ingredients in Ashley’s bedtime blend includes:
Pineapple
Banana
Spinach
Turmeric
Almond milk
Pineapple is packed with bromelain – an enzyme that thins mucus and soothes inflammation, making it ideal for swollen, painful throats. Not to mention, pineapple is loaded with vitamin C to bolster your immune defences, and its juice’s bromelain content may further aid in decongesting blocked airways.
Packed with magnesium, bananas can aid in muscle relaxation and promote better sleep while also soothing a sore throat due to their soft texture. They’re also a great source of potassium, replenishing the body’s electrolytes, reports Surrey Live.
Spinach, on the other hand, is rich in folate, a type of B vitamin essential for melatonin production, which regulates sleep. It’s also high in beta-carotene, boosting your immune system’s infection-fighting ability.
The vitamin C content in spinach helps combat colds and prevent illness, acting as a natural antihistamine to alleviate allergic rhinitis symptoms like nasal congestion, sneezing, and a runny nose.
Turmeric, a traditional Indian spice, is known for its antioxidant properties that help reduce nasal congestion.
It contains curcumin, which can decrease inflammation and assist with excessive coughing and sneezing. A warm turmeric drink can also soothe a sore throat. Turmeric also contains compounds that may help cells defend themselves from disease-causing microbes.
Meanwhile, almonds are rich in magnesium and tryptophan, an amino acid that aids in producing serotonin and melatonin, enhances brain function and regulates sleep. They are also abundant in vitamin E, an antioxidant that assists the body in fighting off bacteria and viruses.
More expert tips to help you sleep
Another great way to clear your sinuses for a better night’s sleep is to take a hot bath or shower just before bed.
The steam will help to loosen up mucus in the lungs and sinuses, making breathing easier. Ashley suggests adding a few drops of essential oils like tea tree or eucalyptus to your bath or shower, as these can help with inflammation and ease your sore throat.
Steam from a hot shower helps clear your sinuses and promotes relaxation by leaving you feeling fresh before bed. Colds can cause excessive sweating as your body works to regulate its temperature, often leaving you uncomfortable. A hot shower can ease that discomfort and help you unwind.
When you lie down, sinus congestion worsens because it’s harder for mucus to drain if you’re flat on your back, so try to sleep on your side.
Although it can be tempting to sleep on your back, propped up by a pillow, Ashley warns that while it can provide relief, maintaining this position throughout the night may lead to neck pain.
Ashley suggests using this position to unwind in bed first, elevating your head and shoulders with pillows. However, when it’s time to sleep, lying on your side is the better choice. Lying on your side not only allows mucus to drip out rather than down the back of your throat but also reduces the chance of neck discomfort.…For More READ THE FULL STORY ▶▶
