Science sleep, stay away from these misunderstandings

Drink milk, taste wine, and exercise at night ... In the hot summer, many people will adopt the above method when they encounter insomnia or difficulty falling asleep. However, is these so -called "sleep helping skills" use? Today, let's listen to the analysis and answers of Gong Feizhong, deputy chief physician of the Heart Medical Medical Medical Medical Department of Zigong City, Sichuan Province.

[Drink milk: not enough to synthesize melatonin]

There is a saying on the Internet. Drinking a cup of hot milk before going to bed can increase the formation of melatonin in the human body and let people enter the dreamland quickly. In this regard, Dr. Gong said that from the theoretical perspective, the color picin contained in milk can indeed help the human body to synthesize melatonin and serotonin, but if you want to achieve good results, the amount of chrimine must be " foot". In fact, there are not so many color acid in milk, so its effects in sleep aid are also limited.

[Drink: Sleep quickly and wake up quickly]

Some friends try to "hypnotize" themselves by drinking little wine before going to bed. As everyone knows, this wrong sleep aid will be counterproductive. This is because when people are awake, a substance called adenosine is gradually formed in the brain. When it accumulates to a certain degree, it will make people sleepy. Although alcohol can increase the content of adenosine in the brain, it comes quickly and disappears faster, which will make people wake up in the middle of the night and it is difficult to fall asleep again.

[Night exercise: accelerate adrenaline secretion]

The sleep aid effect of exercise at night varies from the situation. If you take a walking and yoga two hours before going to bed, you can improve the quality of sleep to a certain extent; but if high -intensity exercise such as skipping and running, the body will always be excited. The secretion of vegetarian secretion makes it difficult to fall asleep.

Suggestion: Try to try to exercise during the day.

[Bath: Two hours before going to bed]

After a busy day, a hot bath before going to bed may be a recognized way to relieve fatigue. However, hot water will increase the temperature of the body surface, the heart rate, and the excitement of the nervous system. It will also inhibit the release of melatonin to the brain, thereby quietly reducing sleep quality.

Suggestion: The bath should be carried out 2 hours before going to bed, the time is controlled within 30 minutes, and the water temperature is kept at about 38 ° C. After the temperature of the body slowly decreases, enter the bed, and high -quality sleep will naturally come. (Yang Min reporter Yang Min)

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