Does warm milk really help you sleep? Deal with this question by reading the facts and myths about sleep! There are many rules and techniques that many talk about, but often they are completely unfounded. If the recommendation is not based on truth, the use of such advice will not work.
Elderly people need less sleep
It is a myth. The recommended amount of sleep for people over the age of sixty-five is seven to eight hours, and for people over the age of sixty-four, seven to nine hours, so that's about the same. However, older people often sleep less because it is difficult for them to fall asleep. As we age, the neurons that control circadian rhythms are affected. As a result, the elderly cannot sleep well at night and wake up earlier. They need sleep, but it is more difficult to get it, which is why the myth arose.
Spicy foods or cheese cause nightmares
This is also a myth. There is no research to support this claim. Fatty and spicy foods can only cause stomach discomfort. In addition, spicy foods increase body temperature. If the temperature is too high, it becomes more difficult for you to sleep. Cheese simply takes longer to digest, it can cause swelling and indigestion, which makes you wake up more often at night and does not allow you to feel cheerful in summer.
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A warm glass of milk helps you sleep
In fact, this is a myth. Milk contains a lot of tryptophan, an amino acid that helps in the production of the hormone serotonin. But, in order for tryptophan to be converted to serotonin, it must get into the brain. The only way is to overcome all other amino acids. Research has shown that tryptophan from milk does not travel to the brain. High carbohydrate foods work much better, so eat milk with your cereal.
Lying in bed is no worse than sleeping
It is a myth! You may like it, but there is no point in lying in bed - for your body, the effect of such a process is completely different from that of a full sleep. Sleep is a special state of the body: when you are asleep, your body goes through certain neurological and repair processes that are not possible when you are awake. Sleep allows the body to produce muscle-building hormones, as well as lowering blood pressure and restoring energy levels. Get out of bed and do something relaxing, such as reading a book.
Afternoon coffee can keep you awake
In this case, the principle may be true for some. Caffeine stays in the body for a long time, so its effect can be noticeable after four hours. If you don't drink caffeinated beverages too often, you may experience poor sleep. It is worth knowing that not everyone is sensitive to caffeine, this is determined by genetics, weight, age, so there can be no general rule for everyone.
Alcohol helps you sleep better
Alcohol helps you relax, but it impairs your sleep quality. It does not allow you to fully fall asleep and dream. The body is forced to process alcohol, which is not the best way. Studies have shown that drinking alcohol before bed can lead to awakenings at night.
You can sleep over the weekend
This is nothing more than a myth. Lack of sleep can be very detrimental to your health, but you can still recover, but for this you need to try to sleep longer every day, rather than trying to get enough sleep on weekends. Only creating a new sleep schedule will work effectively.
It's easier to fall asleep in a cool room
It may seem like a warm room will help you fall asleep, but it is not. A cool but not cold room is the best choice. This is because body temperature usually drops naturally in the afternoon. The coolness allows you to better relax and sleep.
Daytime sleep makes it difficult to get enough sleep at night
It all depends on the specific time of day and sleep duration. If you sleep no more than twenty minutes, you will feel better and relaxed. If you sleep too long in the evening, it will actually be more difficult for you to fall asleep at night.
Workout in the evening helps you sleep
It might seem logical that fatigue can help you fall asleep faster, but exercising increases your adrenaline levels and body temperature, making it harder for you to fall asleep.
Watching TV Can Disrupt Sleep
It really is! The blue light from a TV screen, computer or phone disrupts circadian rhythms and the production of melatonin, which signals your body to sleep.
Sleep as much as possible
It is strange to think that you can sleep too much, however, sleeping too long is really harmful. Studies have shown that excess sleep disrupts memory, increases the likelihood of excess weight, diabetes, depression and chronic inflammation.
Everyone needs eight hours sleep
It is a myth. It is recommended to sleep eight hours, nevertheless, six are enough for someone, and nine is required for someone. If you fall asleep as soon as you go to bed, chances are you are not getting enough sleep.
Sleep well with pets
Sleeping with your pet can be beneficial, as well as harmful. Researchers have found that some animals give a sense of calmness, while others admit that pets only wake them up.
Eating at night interferes with sleep
Sleeping with your pet can be beneficial, as well as harmful. Researchers have found that some animals give a sense of calmness, while others admit that pets only wake them up.
Exercise helps improve sleep
Exercise will definitely help you sleep, but if you don't exercise regularly, you won't see any improvement. Studies have shown that it doesn't work on the first day - you need to practice for four months to achieve a good and stable result.
Magnesium foods help you sleep
This is true! Eat avocados, bananas, spinach, and pumpkin seeds to boost your sleep at night. You don't even need vitamin complexes to see a noticeable improvement in your sleep quality.
Marina Ilyushenko
