Experts explain the truth of the myths about good sleep and food and drink, such as 'Is it true that you can sleep well when you drink hot milk?'
Information about supplements and ingredients that help you sleep better is available on the Internet and on TV, but many of them are unclear. Therefore, medical experts explained the foods and drinks that are often said to be 'a good night's sleep' based on scientific evidence.
Can oily fish, cherries or milk help you sleep? Here's what the evidence shows
According to Duane Mellow, a registered dietitian at Aston University School of Medicine in the United Kingdom, and James Brown, an associate professor at the Faculty of Health and Life Sciences, diet primarily affects the secretion of melatonin , also known as the 'sleep hormone.' And it is said that it affects people's sleep. For example, tryptophan , an essential amino acid that helps produce melatonin, is a well-known nutrient that helps sleep, and vitamin D, magnesium, and zinc are also known to help sleep.
Two of the ingredients that Mellow et al. Have shown in their studies to be more likely to lead to a good night's sleep:
◆ Fat-laden fish
A 2016 study of people in the coastal areas of Ecuador, where fishing is thriving, and a 2014 study focusing on the intake of omega 3 fatty acids show that people with high intakes of fatty fish such as salmon and herring sleep. Is known to be of high quality. This is because omega 3 fatty acids are involved in the release of serotonin , a substance in the brain that regulates the sleep and wake cycle.
◆ Tart cherry
Tart cherries are
On the other hand, the following five have conflicting research results and insufficient evidence, so it cannot be said that they have a good sleep effect.
◆ Kiwifruit
Scientists also disagree on the relationship between kiwi and a good night's sleep. A 2011 study of sleep-disordered adults and kiwifruit intake found that taking kiwi for four consecutive weeks improved the numbers of multiple sleep indicators. However, a 2017 study of students suffering from chronic insomnia concluded that it had no effect. From this, Mellow et al. 'So far, we cannot say that eating kiwi has a positive effect on sleep.'
◆ Oysters
According to 19th century materials, 'People who ate oysters can sleep peacefully that night.' In fact, some studies have reported that zinc-rich foods, including oysters, help sleep, but they have yet to conclude that eating oysters before going to bed will help you sleep better.
◆ Hot milk
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◆ Bone broth
Bone broth is a soup made from bones, and is often talked about as a dish that helps sleep on the English-speaking world. The reason is that it is rich in glycine , which is a type of amino acid. Certainly, some studies have shown that glycine lowers core body temperature, such as internal organs, and improves sleep in mice and humans, but no studies have yet confirmed directly that bone broth affects sleep. ..
◆ Tea and herbal tea
There are many herbal teas aimed at improving sleep, and Valerian, which is sometimes called ' Valerian ', is especially useful as a medicinal herb for insomnia. However, it seems that research results that determine whether valerian helps a good night's sleep have not yet been obtained.
On the other hand, caffeine-less green tea has been reported to improve sleep quality, which may be related to the relaxing effect of the amino acid theanine in green tea. From these studies, Mellow et al. 'It's a wise decision not to drink caffeinated drinks before going to bed, and I think that people who like herbal teas can relax before going to bed. However, we cannot guarantee that it will improve sleep quality. '
◆ Alcohol is NG
Alcohol does induce drowsiness through its sedative and relaxing effects, but it also has the negative effect of lightening sleep and degrading sleep quality. Therefore, Mellow and colleagues recommended avoiding alcohol if you want a good night's sleep.
Based on these findings, Mellow et al. Ended up saying, 'Many foods that are good for sleep have no convincing evidence, and British and European laws allow them to be labeled as'foods that are good for sleep.' Of course, if you already feel that it helps you get a good night's sleep, you don't need to stop taking it, but you can take basic sleep measures such as resting before going to bed and avoiding the use of blue light-emitting electronic devices. Please do not neglect it. '
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