Sleep problems are common troubles in modern people. There is quite a lot of information in the media to tell readers what they can eat and what they can drink to help them fall asleep. One of the most well-known ways is to drink hot milk, but is it really effective?
According to Cai Yuzhe, an assistant professor in the Department of Psychology at Kaohsiung Medical University, in the audio program "Sleeping Classroom for Sleep Management Jobs" selected by Kaohsiung Medical University, in the "Combined News", most information says that milk is rich in amino acids "tryptonic acid", and this tryptonic acid is the raw material of serotonin. As long as there is tryptonic acid in the brain, it will turn into serotonin and then into melatonin, so it can help you fall asleep.
However, Cai Yuzhe said that eating tryptic acid will improve the concentration in the body and there is no way to effectively enter the brain. Because there is a protective mechanism between the body and the brain, the brain will not let too many substances enter, so after drinking milk, the only thing that increases is tryptic acid in the body. However, some people have believed that drinking hot milk is effective based on past experience. They believe that it may be the psychological effect of the comfort agent, rather than the physiological effect.
"Food sleep-aid effect is limited and not directly related." Cao Yazi, a nutritionist at Changgeng Hospital in Linkou, once interviewed and said that many people want to know what to eat to sleep better. In fact, changes in lifestyle are the key to treating insomnia.
How to treat insomnia without taking medicine?Chen Xizhong, director of the Department of Psychiatric Medicine, Department of Psychiatric Medicine, National Taiwan University Hospital, was interviewed and pointed out that the only way to treat insomnia that can be self-protection for a long time through scientific verification is the "knowledge and behavioral method", which includes correct sleep knowledge and various behavioral skills, and cultivate a good sleep habit based on the psychological setting principle. The three methods are as follows:
1. Stimulation control method
"Make the bed a place to sleep." Do not do things that are irrelevant to sleep in the bed, go to bed when you really want to sleep, and get up at a fixed time. If you can't fall asleep in the bed for 20 minutes, get up and go to another room to do calm activities, wait until you want to sleep before coming back, and avoid napping during the day.
2. Sleep limiting time method
is a continuous stimulation control. You can go to bed until you are really sleepy. In addition to avoiding "the bed becomes a place for insomnia", it can also improve sleep efficiency and reduce sleep time. For example, when you go to bed at 10 o'clock in the evening, you turn to 2 o'clock before falling asleep, so you change to 2 o'clock before going to bed. You may still turn over, but the time will be shorter, and you may fall asleep at 3 o'clock, but you still have to ask yourself to get up at 7 o'clock to make your sleep more efficient.
3. Relaxation skills
Find a place that is peaceful, comfortable and untreated. It is best to use the "strength — relax" technique before three meals or before going to bed. For example, if you want to relax your shoulders, first lift your shoulders, tighten your muscles for 5 to 7 seconds, then slowly relax for 15 to 30 seconds, and gradually relax from the hand muscles, face shoulders, chest, abdomen and back to thighs and knees, etc.