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Study reveals the inside of your car is dirtier than the average toilet
A study by researchers in the College of Health and Life Sciences at Aston University and commissioned by Scrap Car Comparison has revealed that the inside of our cars have significantly higher levels of germs on them than the average toilet. The researchers took samples from car interiors with varied ownership histories, to establish bacterial contamination levels within the vehicles and to highlight how thoroughly people clean their cars. The results revealed that motorists should be cleaning the inside of their cars more frequently, with harmful bacteria likely to be discovered in most cars out on the road today. In particular, the study found that the car boot plays host to significantly high levels of bacteria, with E.coli likely to be found in every boot and potentially on your driver’s seat. More commonly known as faecal bacteria, the findings pose a clear concern for anyone that puts their fruit and vegetables in the boot after a trip to the shops or enjoys a drive-thru dinner in the driver’s seat. Dr Jonathan Cox, a senior lecturer in microbiology at Aston University, said: “The results of this study are fascinating, as they help to show that despite cleaning our cars, the older they are, the dirtier they generally are. “This becomes key when thinking about areas such as the car boot or driver’s seat. Many of us have placed loose food shopping in our boots, or dropped the odd crisp onto our seat, before picking it up and eating it.” Other areas tested included the gearstick, dashboard and backseat which also saw higher levels of bacterial contamination than is found on the average domestic toilet. Bacteria found included Pseudomonas, a bacterium with strains that can’t easily be treated with antibiotics and Staph Aureus, a germ associated with coughs and sneezes that in some cases is linked to MRSA. The researchers identified the filthiest areas of a car: 1. Boot - 1,425 bacteria identified 2. Driver’s seat - 649 bacteria identified 3. Gearstick - 407 bacteria identified 4. Back seat - 323 bacteria identified 5. Dashboard - 317 bacteria identified 6. Steering wheel - 146 bacteria identified. There was also a correlation discovered between the age of a car, and the levels of bacteria likely to be found within it. The older cars sampled for the study exhibited higher bacteria loads than those that have been on the road for a shorter amount of time. However, the researchers found that out of all areas of our cars, the steering wheel was generally found to be the cleanest. This high-contact area saw very low levels of bacterial contamination and could be due to the uplift in hand sanitiser use following the COVID-19 pandemic. Dr Cox added: “These results highlight that we should change how we think about our cars and cleanliness. Often, we will clean our cars based on whether they ‘look’ clean versus whether they actually are clean. But you would never even think about eating off your toilet seat. “Upholstery should ideally be given a deep clean and in future I will always clean any used car I might purchase!” Dan Gick, managing director at Scrap Car Comparison, commented: “Taking care of your car, from making sure it’s running well to keeping it clean, all work towards ensuring it has a long life and is a car you love mile after mile. The last thing you want is for your car to become a risk on the roads, as well as a risk to your health. “We hope the results of this study help to highlight the importance of taking good care of your car inside and out. It’s worth thinking about how often you clean the inside of your house and apply the same thought process to your car, especially if you tend to drive it every day”.
The Rise of "Don't Weigh Me" Cards
Stepping on the scale is an inherent part of the American healthcare experience. But does it have to be? Healthcare professionals and patients say not necessarily. For patients struggling with mental health, eating disorders, or other body-related concerns, being forced to step on the scale may cause significant distress. Because of this, the "don't weigh me" card has become increasingly popular. Born from the desire to make a trip to the doctor a more inclusive, less stressful experience, the cards sit in waiting rooms across the country and allow patients to discreetly make a choice: Would I like to be weighed today? Similar in size and shape to a business card, patients may grab a card and hand it to the provider before the start of the appointment, indicating the patient should not be weighed and that any discussion around weight should only occur if permission is given. According to Rebecca Shenkman, MPH, RDN, LDN, director of the MacDonald Center for Obesity Prevention and Education at Villanova University, "to be effective and emphatic providers, it is important to ensure a safe and comfortable environment and for the patient to feel seen and heard—and one such way is asking permission to be weighed (if the medical situation does not require a weight)." "This shows patients that their provider respects their voice and choice” Shenkman says. "'Don't weigh me" cards are a tool that providers should recognize as a good 'pause button' that allows them to re-center patient care on the individual and not have a conversation guided by a scale number or attribute certain symptoms or conditions to weight." Healthcare providers may express weight biases that prevent patients from receiving effective care. The provider may correctly or incorrectly attribute a patient's health concerns to weight and overlook additional factors not correlated with obesity. And while obesity is certainly a chronic and progressive medical disease that should not be ignored, there is more to a patient than a number on a scale. "A barrier to effective healthcare utilization is the prevalence of weight bias towards individuals with obesity. A first step to reducing bias is to acknowledge the issue exists and to recognize one's own biases, which may intentionally or unintentionally result in unfavorable behaviors and attitudes towards individuals with obesity," says Shenkman. While communication about weight-related health is important and many times necessary, to center the dialogue on weight alone means missing out on other potential issues. "By letting patients lead the conversation, having an open dialogue and practicing shared decision-making, and approaching the discussion around eating habits and weight-related behaviors within the broader context of health, patients are likely to be more receptive to medical advice given and seek future care." When patients are allowed to choose to be weighed, they are empowered to make their own decisions surrounding their care. "Don't weigh me" cards help provide peace of mind and a comfortable environment for all people, allowing providers to act more effectively and patients to seek out effective care more often.
Free masks are coming - here's what you need to know
As stores across America prepare to receive "the largest deployment of personal protective equipment in U.S. history," UConn epidemiologist Dr. David Banach is answering the questions about N95 respirators, how they work, and how to use them properly in a new interview with Buzzfeed news: There are several different types and shapes of N95s; some look like duck bills, others like domes, and several have three panels. The main difference between nonsurgical and surgical N95s is that the latter are also fluid resistant to protect doctors and nurses from blood and other bodily fluid sprays, Dr. David Banach, an infectious disease physician and hospital epidemiologist at UConn Health of the University of Connecticut, told BuzzFeed News. ****** N95 respirators are regulated by the US with standards set by the National Institute for Occupational Safety and Health (NIOSH), while KN95s (and KF94s and others) follow international standards, meaning they also should screen out about 95% of germs and particles, but their effectiveness can vary between brands sold in the US. That’s why Banach advises extra caution if you choose to wear these masks. ****** N95 respirators do expire, Banach said, but it’s usually several years after they are made. As long as you store your N95s according to its box instructions, you’ll be fine — unless you’re saving them for the next inevitable pandemic. Dr. David Banach is an expert on infectious diseases and epidemiology and is a leading expert on COVID-19 in America. To book an interview with Dr. Banach, click on his icon today.
The world's gone crazy for Wordle - Our expert explains why
You can't avoid it these days - Wordle is everywhere. Social media is peppered with people's results, it's the topic of talk shows, and even SNL did a parody of it - essentially baptizing Wordle as a part of American culture. It's a phenomenon that has caught fire - and media everywhere are trying to figure out why. That's why when the Washington Post was trying to spell out just what makes Wordle so enticing - the reporter contacted Dimitris Xygalatas from UConn to get to the source of this five-letter craze. In the beginning, Americans created sourdough starters. As people looked for rituals to cope with the early uncertainties of the pandemic, many bought Peloton bikes, built gardens and watched “Tiger King.” And in Brooklyn, a software engineer said: “Let there be Wordle!” And there was Wordle. Big-time. In recent weeks, the online game has become a kind of ritual for its players, who pilgrimage daily to a website to solve a five-letter puzzle. After completing the game, many share their score with their friends, along with the grid of yellow and green squares that show how many tries it took them to solve the puzzle. The game with no ads was created in late 2021 by Josh Wardle for his partner as a way to kill time during the pandemic. Humans’ brains are designed for pattern-seeking in order to help us make sense of the world, said Dimitris Xygalatas, an anthropologist and cognitive scientist at the University of Connecticut. When humans aren’t able to find patterns, we can experience stress, he said. Something like doing Wordle daily can give people a sense of regularity and a sense of control. Xygalatas’s studies have found that people who participate in collective rituals have lower levels of cortisol that correspond with lower stress and are often able to build social-support networks. This is why, he said, communal rituals — such as cheering for health-care workers from apartment balconies — took off in the early months of the pandemic. “Our mind craves regularity,” he said. “It’s one of the main ways we try to fight anxieties.” Professor Xygalatas is an anthropologist and cognitive scientist at the University of Connecticut who specializes in some of the things that make us human, including ritual, sports, music, cooperation, and the interaction between cognition and culture. He is available to speak with media, answering all your Wordle questions. Click on his icon to arrange an interview today.
Aston University and Alpharmaxim unite to revolutionise healthcare communications campaigns
Aston University has teamed up with Alpharmaxim Healthcare Communications to apply the latest behavioural psychology research to develop a unique prescribing behaviour tool for healthcare professionals. At present there is a growing recognition in the healthcare sector that measuring belief change and/or intent to change behaviour can determine the effectiveness of marketing campaigns. The Healthcare Belief-Barrier Identification Tool (H-BIT)will identify beliefs and barriers in prescribing behaviour of EU healthcare professionals in specific disease areas, enabling targeted communication strategies that maximise the reach of treatments. Alpharmaxim is a long-established specialist marketing communications agency in the healthcare sector that helps pharmaceutical companies create effective communication plans for their products or services. A Knowledge Transfer Partnership (KTP) is a three-way collaboration between a business, an academic partner and a highly qualified graduate, known as a KTP associate. The UK-wide programme helps businesses to improve their competitiveness and productivity through the better use of knowledge, technology and skills. Aston University is the leading KTP provider within the Midlands. This KTP will combine Alpharmaxim’s rich history of harnessing behavioural psychology through their Belief Continuum® (BC) model with Aston University’s expertise in Nominal Group Technique (NGT), a structured method for group brainstorming that encourages contributions from everyone and facilitates quick agreement on the relative importance of issues, problems, or solutions. Applying NGT to objectively evaluate beliefs and behaviours that underpin behavioural change in a defined disease area will be unique in this field. The academic team from Aston University will be led by Dr Carl Senior, reader in psychology at Aston University. Dr Senior is a behavioural scientist with 20 years’ experience working at the interface between social psychology and organisational behaviour and was one of the first to develop a framework for applying NGT to understanding effective behaviour change. Commenting on the project, Dr Senior said: “We are delighted to have this opportunity to work with Alpharmaxim in this strategic relationship to lead change that is both focused and relevant to modern day health care.” Dr Senior will be joined by Dr Jason Thomas, senior lecturer in psychology at Aston University. Dr Thomas has spent the last ten years investigating novel approaches to encourage behavioural change, working with companies such as Direct Line and Starbucks to encourage their employees and customers to eat more healthily. William Hind, founder, controlling director and agency principal at Alpharmaxim, said: “We are delighted to be involved with this innovative KTP and hope the partnership will change the face of healthcare communications, ultimately improving the lives of patients with hard-to-treat diseases.”
Research offers larger implications for health care environments Some of the most dangerous contaminants aren’t visible to the naked eye, but Georgia Southern University researchers are working to protect construction workers from this invisible danger. In the construction world, chronic exposure to crystalline silica, which is present in dust particles created from drilling, grinding and sawing on job sites, can lead to serious medical issues and preventable fatalities. Atin Adhikari, Ph.D, associate professor in Georgia Southern’s Jiann-Ping Hsu College of Public Health, has been awarded a $28,400 grant from Poma 22, LLC, to test new air curtain technology that could protect construction workers from hazardous fine dust particles. As the principal investigator (PI), Adhikari will work with co-PIs Aniruddha Mitra, Ph.D, professor of mechanical engineering, and Saman Hedjazi, Ph.D, assistant professor of civil engineering and construction management, from Georgia Southern’s Allen E. Paulson College of Engineering and Computing. “This research is important and innovative because we will test a revolutionary technology against fine dust exposure in construction sites that integrates a filtered air duct system into a hard hat, creating an air curtain or armor,” said Adhikari. “If we get a promising result, then this technology can be applied against other types of particles including bioparticles present in healthcare work environments.” Graduate research assistant Victoria Clower, who is earning a Master of Public Health in environmental health sciences, values her involvement in life-changing research. “This study of new technology on dust exposure control in construction sites will be very valuable with the quantifiable results showing the effectiveness of the air curtain technology,” she said. “As someone who is interested in occupational health, I am excited to work on a study that may provide an opportunity for other innovations for workplace safety to improve.” The U.S. Department of Labor’s Occupational and Safety Health Administration estimates roughly 2.3 million people in the U.S. are exposed to silica at work. Workers at risk can develop lung cancer, chronic obstructive pulmonary disease (COPD) and kidney disease. In addition, approximately 500 preventable silica-related deaths occur each year. As an environmental public health researcher, Adhikari has published numerous peer-reviewed studies on air quality and filtration. This project will focus on testing a newly developed respiratory protection technology, the Z Flow Pro helmet, which provides a downward draft through the front of the helmet, creating an air curtain in front of the worker’s face. Previous research has found that the air curtain is strong enough to deflect larger, visible particles. Adhikari and his team will conduct comprehensive field testing of this new technology to determine if it is also effective protection against fine particles, providing valuable information and justification on the readiness level of this product to protect construction workers. If you’re a journalist looking to cover this new testing that Georgia Southern is a major part of – then let us help. Atin Adhikari is available to answer your questions - simply reach out to Georgia Southern Director of Communications Jennifer Wise at jwise@georgiasouthern.edu to arrange an interview today.
Function – not fashion. What masks are the best to get behind when facing the risk of Omicron?
Omicron is here and it is spreading like wildfire across America and most of the globe. It’s highly transmissible and easily caught. For more than a year, most Americans have been taking on the simple approach of ‘masking up’ to contain any possible spread. People were using anything from surgical masks, N95s, cloth masks and even gators. Whatever could be used to provide a barrier around one’s nose and mouth. Cloth masks caught on, some even became fashion pieces – but as this most recent wave of COVID has shown, the type of mask is now just as important as the idea of simply covering up and looking good. “Cloth masks and things like that are very comfortable and they have good coverage on the face,” says Rodger D. MacArthur from the Medical College of Georgia. “But they don’t fit so tight and so air and any virus that’s in the air and come through the sides.” MacArthur who brings 20 years experience in the Division of Infectious Diseases at Augusta University says medical surgical masks are best for getting the most protection. "It’s not simply being so close to somebody that you sneeze on them, you splatter them with droplets. It’s in the air we’re breathing.” He just keeps a disposable one folded up in his pocket, but encourages the highest forms of protection you can find. Masks have been a popular and contentious topic during this pandemic and there’s a lot to know about this important topic – and if you are a reporter looking to cover this story – then let our experts help. Dr. Rodger MacArthur is a widely recognized expert in COVID-19, HIV antiretroviral therapy, resistance to antiretroviral drugs, and sepsis. He is available to speak with media – simply click on his icon now to arrange an interview today.
Good COP or bad COP? | The Aston Angle
Four Aston University experts reflect on COP26 and what it means for transport, community and global action on decarbonisation, support for small businesses and China’s coal consumption. COP26 was the 26th United Nations Climate Change conference held in Glasgow from 31 October to 13 November 2021. The participating 197 countries agreed a new deal, known as the Glasgow Climate Pact, aimed at staving off dangerous climate change. But will it be enough? Dr Lucy Rackcliff explains why replacing petrol and diesel vehicles with electric ones alone is not radical enough. The overwhelming message coming from COP26 transport day seemed to be that moving to zero emission-vehicles would solve the well-documented issues created by petrol and diesel fuelled vehicles. As noted at the conference itself, transport is responsible for 10% of global emissions, and emissions from transport continue to increase. The WHO estimates that transport-related air pollution affects the health of tens of thousands of people every year in the WHO European Region alone. However, on-street pollution is not the only effect we should seek to address. Transport is responsible (directly or indirectly) for a wider range of environmental issues, and a wider range of health impacts. Moving to electric vehicles will not address impacts such as loss of land for other activities, use of finite resources in the manufacturing process, the need to dispose of obsolete materials such as used tyres, and the health effects of sedentary lifestyles, facilitated by car-use. In urban areas in particular, re-thinking policy to focus on walking, cycling and public transport-use could free up land for other activities. Car parks could become actual parks, in turn encouraging more active lifestyles, creating space for people and plants, and leading to a range of wider societal benefits. Assuming that replacing petrol and diesel vehicles with electric ones will solve all our problems is a strategy which lacks ambition, and thus denies us the benefits that more radical thinking could deliver. Dr Lucy Rackcliff, Senior Teaching Fellow, Engineering Systems & Supply Chain Management, Aston Logistics and Systems Institute, College of Engineering and Physical Sciences. "Assuming that replacing petrol and diesel vehicles with electric ones will solve all our problems is a strategy which lacks ambition." Professor Patricia Thornley reflects on the role that Aston University and EBRI can play in empowering community action and informing global action with research. COP26 energy day was a fabulous experience. I have never before seen so many people in one place with one ambition: to support and accelerate decarbonisation of the UK’s energy systems. We ran a “fishbowl”, which allows people with different perspectives on a topic (experts and non-experts) to participate in dialogue around a common interest. Our researchers, local government representatives, industrialists and students shared their thoughts on what our future energy mix should look like, how it should be delivered and who needs to act. Without doubt the consensus was that many different technologies have a role to play and there is an urgent need to accelerate implementation. There were reflections on the importance of governance at different levels and an interesting discussion around the relative merits of centralized solutions and devolved actions. The reality is that of course we need both and that made me think about what Aston University and EBRI can do. Of course we should implement centrally with initiatives like the impressively low carbon Students’ Union building, but we also need to raise awareness among our students. Our film showing with the Students’ Union a week later helped with that I hope, and many more of our courses are incorporating sustainability elements which is fantastic. But what we haven’t quite achieved yet is an empowered, proactive voice that would lead to wider community action. There are pockets of excellence but a lot still to be done. My second week at COP26 was very different with police presence outside a building where I had three meetings with industrialists on the controversial topics of forestry and land-use. It was sad to be working with key players to improve sustainability and increase carbon reductions through UK bioenergy while listening to drumbeats outside from objecting protestors. There is a real lack of understanding around forest management and global land use and we need to work harder to improve that. It is a huge challenge, but one that EBRI will work hard to address. Professor Patricia Thornley, Director of EBRI, Energy and Bioproducts Research Institute (EBRI), College of Engineering and Physical Sciences. "There is a real lack of understanding around forest management and global land use and we need to work harder to improve that." Professor Presanta Dey explores whether Government pledges on climate change will translate to practical support for small businesses Following the COP26 climate change summit, the UK Government led the way in making a series of pledges and policy commitments to combat climate change. The question is: how will this translate to practical support for SMEs? Large corporations often take centre stage at COP, which is welcomed, but if we are to see real change, everyone needs to be involved. COP26 provided a refreshing voice for UK small businesses which featured panel discussions on the ‘SME Climate Hub’, highlighting net zero opportunities and challenges for SMEs. The momentum of COP26 has already inspired over 2,000 UK small businesses to sign up to the UN's Race to Zero campaign, which is designed to accelerate the adoption of credible net-zero targets. A long journey ahead still awaits us, however campaigns like these will hopefully start a ripple effect inspiring the remaining six million UK SMEs to take climate action. Small businesses have been crying out for more assistance from the government in the form of ‘green’ grants and financial support to enable them to make the necessary long-term changes. The timely announcement of HSBC’s £500m Green SME Fund at COP26 marks a promising first step towards making it easier for SMEs to fund their green ambitions. In summary, COP26 provided some comfort to UK SMEs seeking a higher level of commitment from government, financial services and businesses. This moment must act as a catalyst for policy makers to continue removing the barriers that are holding small businesses back. Professor Presanta Dey, Professor of Operations & Information Management, College of Business and Social Sciences. Professor Jun Du explains what China’s deal means for the rest of the world following its own energy crisis earlier this year… Despite the many disappointments expressed around the COP26 outcomes, important progess has been made for the world economy moving towards carbon neutrality. Among the noticeable achievements China and the US, which together emit 43% of the total CO2 in the air, have agreed to boost climate co-operation despite many disagreements. This includes China’s pledge to more actively control and cut methane emissions during the next decade - even when the country did not sign up to the global methane pledge made in Glasgow. Reaching net zero will be an unprecedented challenge for all countries. China will need to do the heaviest lifting among all. The country’s energy crisis earlier this year has shown just how hard it will be to reach net zero. The exceptionally early and cold winter this year will demand even more coal, so China’s willingness and resolve for climate commitments are good news to all. While lots of attention was turned to the absence of China’s president, Xi Jinping, from the COP26 climate summit, what is less appreciated is the fact that China is serious about decarbonisation. Few countries invest as much as China in that area, nor grow as fast in finding alternative energy to coal and in green industries like electric cars. China has set specific plans in its 14th national five-year plan for economic and social development to reach peak carbon emissions by 2030 and carbon neutrality by 2060. COP26 could be an additional driver for “an era of accountability” for China. Professor Jun Du, Professor of Economics, Finance and Entrepreneurship, Centre Director, Centre for Business Prosperity, Aston Business School levy.
Georgia Southern University has established a new research and outreach center, the Institute for Water and Health, to investigate the complex interactions between water and human activities, and protect and restore public health in a changing environment. As part of the University’s focus on public impact research, the center will foster collaboration among scientists, government agencies, industry, nonprofit organizations and communities. Coastal Georgia is the perfect location for such an institute to conduct interdisciplinary research because it lies at the intersection of many social, economic and ecological issues. The center supports the region through research, workforce training for students, and actively involving communities in water resource management decision-making process, said Asli Aslan, Ph.D., associate professor in Georgia Southern’s Jiann-Ping Hsu College of Public Health Department of Biostatistics, Epidemiology and Environmental Health Sciences. Now also director of the Institute for Water and Health, Aslan is a water microbiologist, and her research program bridges ecosystem and human health. She has ongoing funded projects on tracking sources of water pollution and assessing health risks associated with exposure to chemical and microbial contaminants. She works with local communities and nonprofit organizations to encourage water stewardship behaviors. Aslan has served in various federal and state agencies and organizations as an adviser, reviewer, scientific committee member and affiliated faculty. She is also the founder and currently the co-chair of the Water and Health Committee of the American Public Health Association. “We want to create a nationally recognized institution that provides meaningful solutions for community needs,” said Aslan. “Our immediate plan is to develop a coalition with all stakeholders in the region to address issues related to increased water demand, impact of sea-level rise on water resources, and potential emerging contaminants in our urban and rural water infrastructure. We are in the process of establishing a community advisory group consisting of scientists from academic institutions, representatives from local and state governments, community leaders, non-profit organizations and businesses to identify and prioritize community needs in water research and education.” For example, she said, although one in every six households in Georgia has a private well, few residents realize any water testing, treatment or well maintenance is the sole responsibility of the property owner as per the Safe Drinking Water Act. Aslan said the Institute for Water and Health will work with the homeowners to help them recognize potential risks and provide solutions that will keep families safe in the long term. “We also look at sources of contaminants using state-of-the-art-methods. And if you know where the pollution is coming from precisely, it’s easier to go fix that problem once and for all, which has a direct impact on the decision-making process to protect water resources.” she said. These new techniques allow researchers with the institute to provide test results within a few hours, which helps end-users to be informed the same day instead of days where most water testing methods currently take about 48 hours. The implications of these methods are broad, as they can be used to identify pathogens in storm water or in household drinking water pipes; assess how new sustainable water treatment technologies efficiently remove contaminants, or provide same-day results for recreational beach monitoring. “We can do all this fancy research in the lab, but it will be very important for us to go out into the community and talk to people, ask them what their immediate needs – our goal is to involve communities from the very beginning of our research so that we co-develop meaningful solutions that will improve the quality of their everyday lives,” Aslan said. “Our group at Georgia Southern consists of established researchers from multiple disciplines such as environmental education, public health, social and behavioral sciences, environmental and computational engineering, coastal ecology, and we are growing everyday”. Carl L. Reiber, Ph.D., Georgia Southern’s provost and vice president for academic affairs, said the center will pull together faculty from across the University, many of whom have already established themselves as water experts within their own discipline. He expects the center to take a very visible role for the University and is renovating space in Savannah near the Armstrong campus to house the center and its labs. “The Institute for Water and Health will bring to southeast Georgia an awareness of the importance of water quality, water management and how tightly these areas are aligned with our health,” Reiber said. “The public impact of this institute is immeasurable and will ultimately increase the quality of life in our community.” If you're a journalist looking to know more about this topic or are looking to cover - then let us help. Asli Aslan, Ph.D., is a water microbiologist, and her research program bridges ecosystem and human health. She has ongoing funded projects on microbial source tracking, health risk assessment of water resources, and the ecology of pathogens in the aquatic environment. She is available to speak with reporters – simply click her icon now to arrange an interview today.
Can oily fish, cherries or milk help you sleep? Here’s what the evidence shows
Almost one in five British people report they don’t get enough sleep each night. The problem is so bad that in total the UK public are losing around a night’s worth of shut-eye each week. There are a lot of popular beliefs about foods and drinks helping people get a good night’s rest, but many of them are not based on scientific evidence. Here’s what we know. Chemistry of food and sleep Our diet has an influence upon sleep patterns by affecting the sleep hormone melatonin. For example, foods rich in the essential amino acid tryptophan are commonly cited as helping sleep, as tryptophan helps produce melatonin. Additionally, some vitamins and minerals may help sleep, such as vitamin D, magnesium and zinc. Oily fish: Evidence suggests the more oily fish, such as salmon or herring, you eat the better you sleep. Oily fish contain healthy fats such as omega-3 oils which have been shown to improve sleep in children and are involved in serotonin release. Serotonin, a brain chemical linked to mood, also regulates the sleep-wake cycle which may also explain how eating oily fish can help. Tart cherries: A number of studies have looked at consumption of tart cherries, usually in the form of a drink, and sleep. Evidence suggests that tart cherries improves sleep in older adults, probably due to their ability to increase melatonin levels. And tart cherries are also rich in nutrients, including magnesium, which also may improve your sleep. Kiwi fruit: The evidence for kiwi fruit helping you sleep is mixed. One study suggested four weeks of kiwi fruit consumption improved multiple sleep measures, while another, admittedly in sufferers of insomnia, found no effect. Based on these findings it is not clear yet that eating kiwi fruit will benefit sleep for most people. Oysters: In 1888 W F Nelsom wrote “He who sups on oysters is wont on that night to sleep placidly…”. There is some evidence to back up this statement, with zinc-rich foods, including oysters, being reported to benefit sleep. However, on balance eating oysters before bedtime is unlikely to be beneficial to your night’s sleep. Alcohol and other drinks Alcohol causes brain activity to slow down and has sedative effects that can induce feelings of relaxation and sleepiness> But consuming alcohol is actually linked to poor sleep quality and duration. Although drinking alcohol may cause more rapid sleep onset, this can affect the different stages of sleep, decreasing overall sleep quality. If you want a good night’s sleep, avoiding alcohol is sound advice. But are there any non-alcoholic drinks that might help? Warm milk: Research conducted in the 1970s suggested that a glass of warm milk before bed could improve sleep quality. This research was performed in a very small group however, and little research has been done since. Drinking milk does increase melatonin levels which could help. But there isn’t enough evidence to support the claim that a glass of warm milk definitely makes you nod off. Bone broth: Bone broth commonly crops up in online articles as a food that can aid sleep. This may be due its high content of the amino acid glycine. Glycine has been shown to improve sleep in rodents and humans, possibly by lowering body temperature. There are however no studies specifically looking at bone broth consumption and sleep. Herbal teas: The range of herbal teas aimed at the sleep market has grown and grown. Evidence for valerian, a common ingredient, to aid sleep is inconclusive. Decaffeinated green tea has been reported to improve sleep quality, which might be linked to the relaxing qualities of L-theanine, an amino acid it contains, but in general, avoiding caffeinated teas is a wise choice. If you like herbal teas, then they can be part of a relaxing pre-bedtime routine – but they are unlikely to improve your sleep quality. A bedtime routine Having a bedroom environment and daily routines that promote consistent, uninterrupted sleep are important. These include keeping to the same time to head off to bed, making your bedroom free of disruptions and having a relaxing pre-sleep routine. But many of the foods that have claimed benefits for sleep have little or no evidence behind them, to the point there are no legally recognised health claims for food assisting sleep approved in the UK or Europe. If any one of these things helps you to sleep well, there’s no reason to stop. But just remember the other basics of a good nights sleep too, including relaxing before bed and avoiding too much blue light from electronic devices.
