Melatonin is known to promote sleep.
There is an essential amino acid that the human body cannot synthesize, tryptophan, which can be used in the body to synthesize serotonin, and is further metabolized into melatonin, which participates in sleep regulation, so it is believed to help sleep.
Many people believe that "drinking a glass of milk before bed can help you sleep", and it is also for this reason.
As a matter of fact. Milk does contain tryptophan, which is good for sleep, but the levels are very low and have little effect on sleep.
Tryptophan is an essential amino acid that the body cannot synthesize on its own and is widely found in foods such as eggs, fruits, vegetables, and seeds.
Milk contains tryptophan, which can theoretically promote sleep, but in practice, it is only 42mg/100g, and drinking a glass of 200ml of milk before bed can only consume 84mg of tryptophan.
Furthermore.
Some people may say that they really sleep better by drinking a glass of warm milk, which may be more of a psychological comfort, and the scientific basis is not sufficient.
If you don't sleep well, try these points
1. Eat more foods rich in melatonin
Some studies have found that eating foods rich in melatonin can increase the level of melatonin in the serum and also increase the antioxidant capacity of the serum.
For example, melatonin is found in pistachios, walnuts, tomatoes, strawberries, pineapples, oranges, bananas, barley, porcini mushrooms, lentils, kidney beans, cranberries, and goji berries.
2. Eat more foods rich in tryptophan
Eating more tryptophan-rich foods in your diet may help promote sleep, such as cheese, milk, beef, chicken, fish, eggs, pumpkin seeds, beans, oats, peanuts, pistachios, green leafy vegetables, etc.
3. Comb your scalp
There are many meridians in the head, and combing your hair at night can promote blood circulation in the head and help you sleep.
It is recommended to comb from the top of the forehead to the neck, and then from the back to the front.
Be careful to comb your hair at an even speed and not push too hard.
4. Cover a heavier blanket
An American study showed that falling asleep with a heavy blanket (6-8 kg) significantly improved insomnia within a month. During the subsequent 1-year follow-up phase, it was found:
This may be because a heavier blanket mimics the sensation of hugging and massage, helping the body relax and thus get a better night's sleep.
5. Pay attention to indoor lighting
Dim light can promote the secretion of melatonin, it is best to use curtains with good shading, and at the same time watch less mobile phones and TV before going to bed.
Use to create a quiet, dim, and comfortable rest environment.
6. Decide on a bedtime routine
Such as, etc.
It can promote blood circulation, relieve muscle tension, relieve anxiety and other bad emotions, and make it easier for patients to fall asleep.
7. Stay away from drug dependence, caffeine, and nicotine
Pay attention to the effects of stimuli (including caffeine and nicotine).
Stay away from drug dependence and be cautious with sleeping pills or sedatives.
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(Some of the pictures in the article come from the Internet.)
The content mentioned above is for reference only and does not represent the efficacy of the product)