Before going to bed, giving the person you love a glass of milk is like saying, "I love you not only during the day, but also at night." I still cherish you in every way. We mortals can't stand the 360-degree persistent love expressed through milk without dead ends! Then the question comes: Can milk really help you sleep? After all, common sense tells us that TV dramas and the life experiences of straight men are often unreliable. Ok, let Mr. Tang take you to decipher scientifically-can drinking milk before going to bed help you sleep?
What is tryptophan?
Milk can help you sleep because there is a substance called tryptophan in milk. The human body can't synthesize tryptophan, but can only take it from food, and milk happens to be one of the most abundant foods of tryptophan. Tryptophan can really help sleep. Scientists have done many experiments on mice and found that tryptophan, after being eaten, will pass through layers of barriers and finally reach the brain. It does not directly affect sleep, but can promote the secretion of serotonin and melatonin.
Serotonin and melatonin
Serotonin and melatonin. These two substances are very popular recently, and they are also considered to be online red in the scientific community. Especially melatonin-no gifts this New Year ... ",the magical ingredient in the movie is it. Adequate five-color gum acid and melatonin can improve the quality of sleep, and 0-0 makes sleep deep and sweet.
But do these experimental results obtained in mice apply to humans? After all, we didn't feed tryptophan to people like mice, and then cut open the human brain to determine the content of substances and analyze their relationship with sleep! Don't worry! By observing the relationship between diet and sleep, scientists come to the conclusion that tryptophan is helpful to sleep, especially for normal people and patients with mild sleep disorders. Moreover, after eating tryptophan, people can sleep well when they are asleep, and they are still awake when they wake up, and they will not feel sleepy like sleeping pills; Eating tryptophan at night is better than eating it during the day, which not only helps sleep, but also improves attention and memory.
Milk can't help sleep.
The scientists organized the masses to drink milk, and everyone came to a kilo every night. Finally, they found that there was no improvement in sleep! Think about it, too. Those experiments that say tryptophan can help people sleep are all pure tryptophan, and the amount is basically 1~59. Every 250ml of milk contains only 97.5mg of tryptophan. To achieve the dose in the experiment, you should drink at least 5~25 kilograms of milk. The tryptophan content of milk made by different processes is different, and some of them are lower.
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Besides tryptophan, there are many other substances in milk. Maybe they not only don't help you sleep, but also disturb your dreams! For example, lactose-a "noble, material" that not everyone likes. The digestion and absorption of lactose requires lactase. If there is no lactase, drinking milk will cause diarrhea. About 87% of children in China have low lactase activity, and some people will get better in adulthood, but not much better, so many people around us have diarrhea when they drink milk.
Appendix how to enter deep sleep
1. Say good night to electronic products.
2. Create a dark environment for yourself before going to bed.
3. wake up in the morning and let yourself bask in the sun.
4. Use the correct sleeping position. It is recommended that you sleep on your side or lie on your back.
Proper use of bedding can help to adjust sleeping posture and make the body more relaxed. The appropriate pillow height is that the earlobe and shoulder are on the same horizontal line when lying flat, and the shoulder and neck will not be suspended.
6. If you are not asleep, just let it go.