Is the theory that 'drinking warm milk makes you fall asleep better' true?
It has long been said that 'drinking warm milk before going to bed will help you fall asleep better', and some people should be accustomed to drinking hot milk before going to bed. Live Science, a scientific media outlet, explains the question, 'Does drinking really warm milk help you fall asleep?'
Can drinking warm milk really help you fall asleep? | Live Science
A substance that supports the theory that 'hot milk helps sleep' is tryptophan, an essential amino acid found in milk. Tryptophan itself is said to have a calming effect on the mind and nerves, but the metabolism of tryptophan biosynthesizes the neurotransmitter serotonin , and then serotonin is biosynthesized into melatonin.
Serotonin, also known as the 'happiness hormone,' has been published in a paper that induces both sleep and wakefulness. In addition, melatonin, which is biosynthesized from serotonin, is produced in response to darkness and is said to assist sleep by synchronizing the circadian rhythm of humans. In other words, tryptophan ultimately becomes a hormone that supports sleep, so the theory that 'ingestion of foods containing tryptophan such as milk, eggs, turkey, fish, soybeans, and peanuts induces drowsiness' is theoretically correct. And that.
However, in order to feel drowsy just by actually drinking milk, it seems that it is necessary to drink as much as 2 gallons (about 7.6 liters) of milk. ' The best effect know the moment to get used to the best of their own from the timing four of sleep type to obtain a ' and ' Good Night: The Sleep Doctor's 4 -Week Program to Better Sleep and Better Health ( Good night from good sleep and health teach sleep Dr. '(Drinking so much milk) you'll feel sick,' said Michael Breus, a clinical psychologist who authors ' A four-week program for.' In addition, the calorie content of 7.6 liters of milk reaches about 5000 kcal, which is almost twice the calorie intake recommended for adults per day.
It is unclear whether tryptophan actually induces drowsiness, even if you can drink as much as 7.6 liters of milk before going to bed.
However, Zheng and Zhao reported in a 2021 study on mice that a component of milk called 'casein trypsin hydrolyzate (CTH)' had a sleep-enhancing effect in mice. .. Hundreds of peptides contained in CTH have been shown to bind to GABA-A receptors that suppress the transmission of neural signals and promote sleep, significantly prolonging the time to sleep and sleep time in mice. It was said that.
On the other hand, milk temperature does not affect the binding of receptors to substances such as CTH, and there are no studies showing that warm milk has physiological or psychological benefits. However, Zheng says warm milk can help increase blood circulation for a relaxing effect and increase internal body temperature. 'Warm milk makes people sleepy because it reminds you of the kind people who gave you warm milk when you were little,' Breus said. He claimed that it had the effect of reducing anxiety.
LiveScience points out that there is no single solution that works for everyone with sleep problems, as there are multiple different mechanisms of action for sleeping pills aimed at the same sleep. So it's worth trying a variety of techniques, not just drinking warm milk, but doing yoga and light exercise before going to bed, avoiding caffeine, and not seeing blue light before going to bed.
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