Partially correct, but not comprehensive.
Milk does contain tryptophan and peptides beneficial to sleep, but the content is relatively low, which does not work for people with insomnia.
If you drink a lot of milk before going to bed, it will interfere with sleep. It is best not to eat two to three hours before going to bed.
Most people in China are not suitable for drinking milk before going to bed.
First of all, about 90% people in China are lactose intolerant, depending on whether the symptoms are obvious. Most people will have intolerance symptoms only after taking a certain amount of lactose. For example, some people have diarrhea after drinking a mouthful of milk, some people have symptoms after drinking one or two bags of milk, and some people don't have diarrhea, but they will have bloating and fart. So everyone is different. Internal gastrointestinal function is disturbed. In this case, how can you fall asleep easily? It's just asking for trouble and adding insult to injury.
If you have the following diseases, you are not suitable for drinking milk when you are insomnia: People in kidney calculi are not suitable for drinking milk before going to bed, which may aggravate kidney calculi.
People with digestive tract diseases or abdominal surgery are also not suitable for drinking milk, which may affect gastric acid secretion and aggravate abdominal flatulence.
Taking some drugs, such as iron supplements, may affect the absorption and efficacy of drugs.
How do most people suffer from insomnia?
Under the pressure of intense work or study, people's nervous system is in a state of high excitement and there is no way to fall asleep quickly. Therefore, most people's insomnia factors come from the outside world, such as mental stress, anxiety, emotional factors, lifestyle (drinking too much coffee and tea) and environmental factors (noise, light). A few are due to diseases, such as mental diseases, gastrointestinal diseases, hyperthyroidism, nocturia, rhinitis, drug effects and so on.
How should insomnia be relieved or treated?
The above analysis of a variety of reasons for insomnia, insomnia caused by the primary disease is relatively easy to judge, symptomatic treatment of the primary disease, insomnia may be alleviated with the improvement of the condition.
The most important lifestyle adjustment is very important for relieving insomnia. Generally, people with insomnia don't drink tea, coffee or alcohol at night, but eating late, eating before going to bed and smoking before going to bed are common problems. Insomnia caused by tension and mental stress is usually staged. When the tension and pressure are gone, insomnia will naturally ease.
Cognitive behavioral therapy is considered as an important means at present. Simply put, bad emotions and behaviors are due to cognitive maladjustment, changing bad emotions and behaviors, and correctly understanding insomnia.
Method:
For example, if you can't sleep in bed for half an hour, you can leave the bed, do some simple relaxation activities, sit reading and listen to music. And then go to bed when you are sleepy. If you still can't sleep, continue the above things, and you can't make up for your sleep during the day. If you are tired, you can sit down and close your eyes. Perhaps the first few nights will lead to a serious lack of sleep, but this will gradually form a conditioned reflex of being sleepy in bed, and the sleep problem will naturally be improved.
Drugs for insomnia
The vast majority of insomnia drugs used in clinic are not mainly used to treat insomnia. It is not recommended to use these drugs until the situation is serious and it is necessary to use them for a long time, because these drugs usually have obvious side effects and may lead to drug dependence. Drugs are not recommended here.
Insomnia, finding your own reasons is the most important!
Brief introduction of no medicine and no medicine
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Of course, the answer is not necessarily. Why do you say that?
On the one hand, milk contains a kind of whey protein, which is a natural sleep relaxation factor, which can regulate brain nerves and improve sleep conditions. Some experts suggest that drinking a glass of milk at night or half an hour or an hour before going to bed can not only promote the absorption of calcium (evening is the best time for calcium digestion and absorption), but also promote sleep (calcium has a calming effect).
On the other hand, drinking milk before going to bed helps to improve sleep, mainly because milk contains L- tryptophan. L- tryptophan is derived from tryptophan and can be used to produce sleep-inducing hormones 5- hydroxytryptamine and melatonin, thus playing a role in regulating mental rhythm and improving sleep. Serotonin, as a neurotransmitter, is mainly distributed in the pineal gland and hypothalamus, and can participate in the regulation of physiological functions such as pain, sleep and body temperature. Melatonin is one of the hormones secreted by the pineal gland of the brain, which can shorten the waking time and falling asleep time before going to bed, improve the quality of sleep and adjust the time difference.
However, if you drink milk to improve your sleep, you usually need more doses. However, a cup of 200 grams of milk contains only 78 mg of tryptophan, even lower than that in soybeans and black beans. Drinking a glass of milk before going to bed is difficult to change the hormone level in our body.
Therefore, in order to achieve the sleeping aid effect of milk, it is necessary to drink a lot of milk to get enough tryptophan. Such a drinking amount is almost impossible in daily life. Besides, if you can really drink so much milk, you probably don't have to sleep, as long as you are ready to go to the toilet at any time.
In addition, there are many factors that affect sleep, such as mental stress, emotional discomfort, lack of blood and so on.
In a word, drinking a proper amount of milk and dairy products before going to bed is very helpful to supplement the nutrition needed by the body. However, we can't rely solely on milk to improve sleep, and we need to dialectically regulate it according to our own specific conditions.
Drinking milk can promote sleep. Milk contains an amino acid called tryptophan, which can make people fall asleep faster. Tryptophan is a natural sedative, which can regulate nerves, stabilize emotions and achieve mental relaxation. Drinking before going to bed helps you sleep. Of course, we should also pay attention to factors such as not being too excited and not being too active before going to bed.
Does drinking milk before going to bed really help you sleep? Really!
Nutrients in milk that help you sleep.
Milk is a delicious drink. Milk is rich in nutrition, but it is an amino acid tryptophan, which is helpful for sleep. Tryptophan can relax people's mood, improve their anxiety before going to bed, and can also be converted into serotonin, which has a sedative and hypnotic effect. After tryptophan enters the body, it can effectively inhibit brain excitement and make people feel tired, thus making people feel tired.
In addition, tryptophan can also help to synthesize melatonin, which is a nutrient that can effectively help the body sleep, and can also be called hormone. The main component of melatonin that we often use is melatonin. Tryptophan is an important substance for synthesizing melatonin, so it is true that milk helps sleep.
When can milk help sleep?
Under normal circumstances, it is recommended to drink a cup of warm milk 40-60 minutes before going to bed, because it takes a short time for milk to enter the stomach for digestion and absorption, so it is recommended that you drink it before washing as much as possible, so that it will not affect your sleep because you get up at night, and it can give full play to the role of milk in helping sleep. It should also be noted that a small glass of milk 150-200ml is enough. In addition, food is not medicine, and there are individual differences. Don't think this is a panacea. If you still have poor sleep quality or insomnia, it is better to see a doctor as soon as possible. Don't delay too long, which will affect the condition. Poor sleep is caused by many reasons. Finding the right cause and treating the symptoms is the most basic coup.
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There is a certain basis for the statement that milk helps sleep.
First, milk contains melatonin and tryptophan. Melatonin is a hormone that promotes sleep in the body. Its level is low during the day, and its secretion increases several hours before going to bed at night, reaching a peak at midnight. Therefore, melatonin is often considered as a sleep hormone, which can induce sleep and make the sleep process start normally. Some sleeping pills also contain melatonin. Tryptophan is the precursor of the neurotransmitter serotonin, which can also be converted into melatonin. So the existence of these two substances really helps sleep.
Interestingly, the study also shows that milk milked at night contains more tryptophan and melatonin, so it has a stronger ability to promote sleep. A German company named Milchkristalle GmbH also applied for a patent to make milk powder from milk squeezed at 2-4 am and sell it. Of course, whether milking at night is better has not been confirmed yet.
In fact, melatonin and tryptophan contained in a glass of milk are very limited, so the role of promoting sleep should be very limited. The more functions of milk may be psychological.
On the one hand, warm milk may remind people of their mother, family and childhood, and these memories bring people a relaxed feeling.
On the other hand, if drinking a cup of hot milk before going to bed is a routine, then following this routine will help you sleep. Because we prefer things that follow the rules and things that can be predicted. After getting used to drinking milk before going to bed, the brain will have a default understanding: drinking milk means going to bed, which will make us ready to fall asleep and make it easier for us to fall asleep.
Therefore, it makes sense for milk to promote sleep. It acts on the human body through both physical and psychological aspects.
Milk helps sleep, which is a rumor of many people. In fact, although milk contains a certain amount of tryptophan, but the content is very small, it is difficult to think of the role of helping sleep. If you drink a glass of warm milk, you think it can help you sleep, but it is actually just a psychological effect; And it is really recommended to drink a glass of warm milk two hours before going to bed.
Please refuse "reduced milk" and "milk drink" when buying milk. These products are either reduced milk made of milk powder or drinks made of a small amount of milk (30%) with water, additives and other substances. The purity is not high, so it is not recommended to buy them.
Milk, I suggest you choose small packaged milk produced by reliable manufacturers and refuse fresh milk; The daily intake of dairy products should reach 300g.
Drinking milk before going to bed is actually a good choice to help you sleep, but not all insomnia friends will help you sleep after drinking milk, depending on the specific situation. Although milk is a nutritious breakfast, it can also be drunk at night. You can drink milk at any time of the day, even on an empty stomach. Many people think that you can't drink milk on an empty stomach. Actually, it's not. Unless you are a lactose intolerant friend, you may feel uncomfortable drinking milk on an empty stomach, but ordinary people will have no problem drinking milk on an empty stomach. In addition, many people also think that drinking milk on an empty stomach is easy to lose nutrition, but it is not. Milk is big. Milk can not only be used as a source of nutrition in the morning, but also as a complementary food between meals, and can also stabilize blood sugar, which is very suitable for friends with diabetes and hyperglycemia.
Milk is rich in various nutrients, including high-quality protein, various fat-soluble nutrients, amino acids, minerals and trace elements, and calcium. Daily milk is one of the main sources of calcium. Therefore, "Dietary Guidelines for China Residents" suggests that each person should consume 300mg of dairy products every day to supplement protein and calcium. And the most convenient way is to drink milk. Calcium is not only an important health maintenance element for bones and teeth, but also participates in nerve regulation and ion balance regulation in the body. Adequate calcium can keep the brain calm and calm. Therefore, if you feel excited or stressed before going to bed, you can try drinking a glass of milk to calm your brain and make it easier to fall asleep. Of course, although milk helps sleep, it is not necessarily effective. Don't drink a lot of milk because you believe in its hypnotic effect, which may not only upset your stomach, but also affect your sleep because you want to go to the toilet.
The answer is yes! Why?
In a study published in the European Journal of Neurology, researchers found that calcium levels in the body increased during deep sleep (REM). The researchers concluded that calcium deficiency may lead to insufficient or lack of deep sleep. After the blood calcium level returns to normal, sleep will also return to normal. Calcium deficiency is not uncommon among residents in China. Many people's calcium intake is only half the recommended calcium intake. Milk is rich in calcium, which is the first choice for recommending food to supplement calcium. In addition, as we all know, melatonin is beneficial to sleep, and the amount of melatonin secreted by the brain is related to the quality of sleep. Calcium can help the brain make melatonin from tryptophan, which is rich in milk. Therefore, it is not surprising that milk is regarded as the best sleeping aid food.
However, sleep problems are not caused by simple dietary problems. Modern people's work and life stress and electronic life have a very important influence on sleep. Here, by the way, I will teach you a few small ways to help you sleep. You can try everything. I hope it helps you.
Stay away from the electronic screen before going to bed.
The first step to improve sleep is to reduce the time spent watching electronic screens at night. Computers, smart phones and iPad all emit blue light that affects sleep, which may lead to serious sleep disorders. Putting your mobile phone, computer and laptop in the living room far away from the room will make you fall asleep more easily.
Calm yourself down.
You can take a hot bath before going to bed to lower your body temperature. There is a thermoregulation function in the human body, which affects the sleep cycle of the human body. At this time, when you should rest, the core temperature of the human body will drop, which will help people sleep, so if the outside temperature is too high, it will affect sleep.
low light level
Don't put nightlight in the room, especially in the children's room. Many people may find it convenient to get up at night, but even a little light will affect the brain, which is a way to promote deep sleep.
Milk has little effect on helping sleep.
Related research shows that there is a subtle relationship between body surface temperature and falling asleep speed. If the skin temperature rises, it is relatively easy to fall asleep.
From the point of view of being beneficial to sleep, a hot bath is much more useful than milk.
I often hear people ask, "What should I do if I can't sleep well at night?" So all kinds of tricks to help sleep are overwhelming on the Internet. The most recognized way is to drink a glass of milk before going to bed, so does drinking milk before going to bed really help you sleep?
In fact, people think that drinking milk is helpful to sleep, because it contains tryptophan, which is an essential amino acid. In addition to synthesizing protein that our body needs, it can also be converted into serotonin in the body. Serotonin is an inhibitory neurotransmitter that can participate in the regulation of sleep, pain and body temperature. Every kilogram of milk contains 323.9 mg of tryptophan, that is, every 100 g of milk contains more than 30 mg. If we drink a small bottle of milk (about 250 ml) every day, the intake of tryptophan is only 87.5 mg. However, less than 2% of tryptophan we ingest by drinking milk can be converted into serotonin, which means that drinking this amount of milk alone is not enough to improve sleep.
In addition, there is another factor that may affect people's sleep-calcium deficiency, and low blood calcium may lead to hand and foot convulsions and affect sleep. Milk is one of the best calcium supplements, but if you occasionally drink a glass of milk before going to bed to improve the sleep problems caused by calcium deficiency, the effect is not obvious. Besides, milk is mostly water. If you drink too much milk before going to bed, it will lead to an increase in blood volume and nocturia, which may affect sleep. But at the same time, because a large amount of liquid enters the stomach, it will make our stomach full and make us feel sleepy more easily.
Drinking milk has many benefits. In addition to calcium supplementation, various trace elements can also be supplemented. Therefore, it is recommended that you drink a glass of milk every day, especially for teenagers who are growing up, if you have the conditions and are not allergic or intolerant to milk.
Zhang Fan, Ph.D. in Nutrition