As a very casual drinker but a huge fan of hosting dinner parties, I hadn’t really thought much about the varietals of wine as a younger adult (I usually selected the second cheapest wine option for gatherings) — but I’ve started to change my tune as I’ve gotten older and more refined (like aged wine, you may say). A person of a certain age might want to learn some basic knowledge of glassware and how to properly serve and drink wine, and for me, at 38, that time is now.

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

On a recent episode of Love & Hip Hop: Atlanta, Dominican-Puerto Rican reality TV star Erica Mena screamed “You monkey, you blue monkey” to Jamaican dancehall singer, songwriter, and actor Spice. The animalized anti-Black slur never seems too far from the lips of racially ambiguous, mestiza, mixed-race, and other non-Black Latinas who find success ironically because of Black women. Many people of alleged color use their proximity to Blackness as a ruse to gain success while harboring anti-Black values.

Tapestry Inc., the owner of brands including Coach and Kate Spade, agreed to acquire Michael Kors parent Capri

A heatwave is headed to the UK, with parts of the country predicted to be hotter than Marbella, Ibiza and Tenerife. With temperatures likely to soar to 28C, what does this mean for your exercise regime? If you’re tempted to ditch the workouts and head to the nearest beer garden or park instead – or just flop on the sofa with a fan on full blast – we don’t blame you. But if you are keen to keep active, it’s wise to consider how the heat might affect things, and what adjustments you could make in order to stay as comfortable and safe as possible… 1. Exercise early in the morning It tends to be a lot cooler early or late in the day. Omar Mansour, fitness coach and ambassador for audio fitness app WithU, says: “The heat can be really difficult to deal with, so switching your schedule around and making time for your workout in the morning is a good idea. “Whether it’s getting outside before the heat gets into the day, or getting into the gym ahead of the heat and the rush, avoiding workouts in higher temperatures can keep you comfortable, but on track.” 2. Do a home workout Steered away from home workouts now pandemic restrictions have lifted? When it’s mega hot outside, exercising in a cool room at home might make sense – plus you can jump straight into a refreshing shower afterwards. “You don’t always have to go to the gym to get your pump on. With increased temperatures and gyms becoming busier, home workouts are a sure-fire way of prioritising your fitness,” says Mansour. 3. Be a hydration hero Staying hydrated is always important during exercise – but even more so when the sun heats up, when you could be at greater risk of dehydration symptoms, heat exhaustion and heat stroke. “Keeping hydrated during workouts in the heat will help your body do its job, by sweating in order to keep you cool,” says David Wiener, training specialist at AI-based fitness and lifestyle coaching app Freeletics. He suggests thinking about drinking water throughout your workout to “maintain your blood volume levels. This allows you to train and perform better due to the amount of oxygen being pumped around the body.” 4. Switch it up Intense cardio may not always be suitable in the heat, but if you still want the benefits of moving your body – switch things up. “Working out doesn’t always mean working up a massive sweat, and prioritising your mental health is equally as important as prioritising your physical health,” says Mansour. “There are a range of workouts, including yoga, stretching, barre and mindfulness, that allow you to prioritise your physical and mental health without overheating.” 5. Take the pressure off Wiener says it’s OK to make workouts “shorter and slower” when temperatures ramp up. Even with a 15-minute HIIT session, you’ll still be making those gains. 6. Go for cooling kit Fitness clothing needs to be adapted to the time of year – and when the heat is on, it’s all about maximising your ability to stay cool. Wiener advises opting for “breathable, lightweight and light-coloured workout attire that permits sweat to evaporate”. This will also help keep skin irritation and heat rashes at bay, he adds. “It’s also vitally important to wear a hat,” says Wiener – and don’t forget to protect your eyes if you’re out in the sun. 7. Call it quits if it gets too much It really is OK to call it a day early if you need to. As Wiener says: “Be sure to listen to your body. If you start to feel extremely tired, lightheaded, disorientated, or nauseous, you should stop exercising, grab some water and find somewhere cool to sit.” Speak to your GP if you have concerns about any of these symptoms.

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Lewis Hamilton finished only 15th in practice on a troubling day for the home favourite at the British Grand Prix. As a dominant Max Verstappen carried over his crushing form to a sizzling Silverstone by completing an ominous practice double, Hamilton’s Mercedes team laboured in the heat. Hamilton finished 12th in the opening running, and then ended the day three places further back, 1.2 seconds adrift of Verstappen. Fellow Briton George Russell was a few places better off in 12th in the other Mercedes. Carlos Sainz took second for Ferrari, 0.022 sec behind Verstappen, with Alex Albon an impressive third in his Williams. Red Bull’s Sergio Perez finished fourth, with Albon’s Williams team-mate Logan Sargeant fifth. Verstappen, a winner at seven of the opening nine rounds of a one-sided campaign, has already established a commanding 81-point lead in his pursuit of a hat-trick of world championships. The Dutch driver cruised to the chequered flag a week ago at Red Bull’s home race in Austria, and he will head into the remainder of the weekend as the driver to beat following an emphatic start at Silverstone. Hamilton has won seven of the last 10 races staged here, but the Mercedes man will have to upset the odds to add to his tally on Sunday. Hamilton has a new front wing as Mercedes hope to claw back the deficit to their rivals. But their star driver was on the radio complaining about the bouncing his machine was suffering from, while Russell was also on the intercom to bemoan his unruly Mercedes. “I have no grip,” reported Russell. “The car is sliding all over the place.” Hamilton is in the midst of another up-and-down campaign. He arrived at the last round in Spielberg following consecutive podium finishes, but Mercedes struggled at the Red Bull Ring. Hamilton crossed the line in seventh and was demoted to eighth following a second timed penalty, and on the evidence of practice, he may be braced for another underwhelming weekend. Despite the threat of action from Just Stop Oil protesters, both practice sessions passed off without incident. However, F1 bosses, Silverstone and Northamptonshire Police remain on high alert that a protest could yet disrupt qualifying on Saturday and Sunday’s 52-lap race where 150,000 spectators are expected to attend. Elsewhere, Lando Norris was only 14th for McLaren, while Charles Leclerc finished rooted to the bottom of the order. The Monegasque was ruled out of the second running with an electrical failure on his Ferrari. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Lewis Hamilton promises to keep his cool on team radio after Austrian flashpoint Lewis Hamilton defends casting ‘iconic’ Brad Pitt as F1 driver in new film Max Verstappen hints he may retire from Formula One unless calendar reduced

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An unmarried Chinese woman has filed her final appeal of a hospital’s denial of access to freeze her eggs in a landmark case of female reproductive rights in the country

The second-generation Amazon Echo Frames ($269.99) make improvements on the original model by strengthening the