Drinking milk before bed helps you sleep, is this claim true? What are the main factors that help you sleep?

First, I believe that many people have heard of drinking milk before going to bed can help you sleep, this statement, mainly because the milk contains tryptophan, which is the synthesis of melatonin raw materials, and it can help us reduce anxiety, promote sleep, but in fact, tryptophan in milk content is not high, he can not play a big role in helping sleep, and if we drink too much milk before going to bed. The fact is, if we drink too much milk before going to bed, the number of times we have to get up at night to go to the bathroom will increase, which will affect the quality of our sleep.

Secondly, what is melatonin? It is a hormone secreted by the pineal gland in our brain, which induces our sleep, and it overcomes sleep disorders by regulating a person's natural sleep, which can improve the quality of sleep. During the day melatonin, is suppressed, at night it will secrete active, because at night the light stimulus is weakened, the pineal gland synthesizes melatonin will increase, in the morning at two or three o'clock in the morning will reach the peak, the level of melatonin at night is high or low, it directly affects the quality of our sleep.

Third, with age, after 45 years old, the body began to atrophy, age again, it will have a calcification of the situation, the body secretion of melatonin on the obvious decline, an average of 10-15% per decade, leading to sleep disorders, as well as a series of dysfunctions. And the melatonin level decreases, sleep is reduced, is also one of the important signs of human aging.

Fourth, the biggest difference between melatonin and other sleeping pills lies in the fact that melatonin it is not addictive and has no obvious side effects. If we orally supplement melatonin 1.5 to three milligrams at night, generally within twenty to thirty minutes can produce sleepiness, and after getting up in the morning, it will automatically lose its effectiveness, after getting up, people will not have a sense of drowsiness and wake up feeling, so supplementing melatonin can make the body's level of melatonin to maintain in the youthful state, can be adjusted and restored to the circadian rhythm, not only deepen the sleep, improve the quality of sleep, more importantly, it is also possible to deepen sleep and improve the quality of sleep, but also the quality of sleep. sleep quality, but more importantly, it can also improve the body's function.

So the elderly people with poor sleep, the pineal gland function inside the brain may be reduced, is the need to supplement the melatonin crowd. And young people due to their own work or living habits of circadian rhythm problems, itself does not have pineal gland dysfunction, melatonin is not necessarily lack of, so supplementation of it will not have much efficacy. Well, that's all we're going to talk about today, and we'll see you in the next installment.