Count sheep when you can't sleep? Can drinking milk help you sleep? 7 truths about sleep aids, tell you all at once!

Today is World Sleep Day on March 21. The China Sleep Research Report (2024) shows that the resident sleep index in 2023 is 62.61 points, which is 5.16 points lower than that in 2022. Although the average sleep time is basically the same as in 2022, the respondents have worse subjective sleep quality, take longer to fall asleep, and use more sleeping pills.

In real life, many people are suffering from sleep problems. In order to avoid being misled, we have summarized several common sleep misunderstandings in life. Let’s take a look together.

1. Drink milk before going to bed

Helps with sleep?

The effect is limited.

Specific analysis: Some people say that drinking milk to help you sleep is due to the L-tryptophan contained in milk. This substance can promote the secretion of serotonin and melatonin in the human body, which can directly or indirectly promote sleep. Therefore, consuming foods rich in tryptophan (such as milk) may help promote this process and thus help improve sleep.

However, there is relatively little direct evidence to support that drinking milk can significantly improve sleep quality. After all, the amount of tryptophan in a glass of milk is very limited, and the total amount of tryptophan contained in a small portion of food is not enough to cause fluctuations in the body's hormone levels. The effects may vary depending on individual differences.

There are many factors that affect sleep. Some people think that drinking milk helps them sleep, but it is more because of long-term publicity that people have a psychological suggestion that milk helps them sleep.

Conclusion: Drinking milk may have a very slight effect on promoting sleep in some people, but it should not be considered a treatment for insomnia.

Today is World Sleep Day on March 21. The China Sleep Research Report (2024) shows that the resident sleep index in 2023 is 62.61 points, which is 5.16 points lower than that in 2022. Although the average sleep time is basically the same as in 2022, the respondents have worse subjective sleep quality, take longer to fall asleep, and use more sleeping pills.

In real life, many people are suffering from sleep problems. In order to avoid being misled, we have summarized several common sleep misunderstandings in life. Let’s take a look together.

1. Drink milk before going to bed

Helps with sleep?

The effect is limited.

Specific analysis: Some people say that drinking milk to help you sleep is due to the L-tryptophan contained in milk. This substance can promote the secretion of serotonin and melatonin in the human body, which can directly or indirectly promote sleep. Therefore, consuming foods rich in tryptophan (such as milk) may help promote this process and thus help improve sleep.

However, there is relatively little direct evidence to support that drinking milk can significantly improve sleep quality. After all, the amount of tryptophan in a glass of milk is very limited, and the total amount of tryptophan contained in a small portion of food is not enough to cause fluctuations in the body's hormone levels. The effects may vary depending on individual differences.

There are many factors that affect sleep. Some people think that drinking milk helps them sleep, but it is more because of long-term publicity that people have a psychological suggestion that milk helps them sleep.

Conclusion: Drinking milk may have a very slight effect on promoting sleep in some people, but it should not be considered a treatment for insomnia.

Image source: Generated by the author using AI

2. Drinking before bed

Can it help you sleep?

Unscientific.

Specific analysis: Although alcohol has a certain sedative effect on some people and may speed up the time to fall asleep, it actually interferes with the sleep cycle, such as waking you up early. At first, the effect of alcohol may seem positive, but it actually affects your sleep and the quality of your sleep will gradually decrease.

Moreover, after falling asleep quickly, alcohol is metabolized in the body to produce more water, which will increase the frequency of waking up to go to the bathroom at night, and the sleep will become shallower, affecting the quality of sleep. Long-term reliance on alcohol to help sleep may also lead to dependence and other health problems.

Conclusion: Drinking before bed is not a healthy way to help you sleep, but may damage your sleep quality.

3. Eating sweets before bed

Helps with sleep?

Unscientific.

Specific analysis: Eating sweets before bedtime may lead to a large amount of insulin secretion, which ultimately lowers blood sugar, which may affect sleep. A 2019 study investigating the relationship between added sugar intake and sleep quality among college students showed that consuming high-sugar foods does have a negative impact on sleep.

Therefore, from this perspective, consuming sweets before bed is not a recommended practice. For some people, eating sweets before bed may produce a psychological comfort that helps them relax and fall asleep more easily.

Conclusion: Current scientific research provides some opposing evidence that high intake of sweet foods, especially those containing refined sugars, may cause blood sugar fluctuations and be detrimental to sleep and overall health in the long run.

4. Taking melatonin

Can insomnia be cured?

The effect is limited.

Melatonin is a hormone produced naturally in the human body, mainly secreted at night, and plays a key role in regulating the sleep-wake cycle. Supplementing melatonin can help adjust the biological clock, especially in situations such as jet lag and night shift work.

Melatonin can only assist in sleeping, but cannot cure insomnia. If the secretion of melatonin in the body is reduced, taking melatonin can have a significant effect, but if insomnia is caused by depression, physical illness, diet, etc., melatonin will be "powerless" and long-term use may even have side effects.

Conclusion: Melatonin can help people with short or irregular sleep to get better sleep, but different individuals respond differently to melatonin. Melatonin is not a medicine and can only play an auxiliary role. Overdose may cause side effects such as headaches, daytime fatigue, mood changes, etc. It is recommended to use it under the guidance of a doctor.

5. Can counting sheep cure insomnia?

The effect is limited.

Specific analysis: one sheep, two sheep, three sheep... The saying "Count sheep when you can't sleep" is widely circulated, but this is actually not very effective.

Counting sheep is a traditional method of falling asleep that aims to distract the mind through repetitive, monotonous activities and promote sleep. However, scientific research has mixed results on the effectiveness of this method. Some studies have shown that it is more effective to imagine relaxing and pleasant scenes rather than monotonous and repetitive tasks such as counting sheep.

Conclusion: For some people, this method may work because it helps them relax and distract themselves; however, for others, it may not be very helpful and they may even become more alert by counting sheep.

Image source: Generated by the author using AI

6. Exercise before bed

Be able to sleep better?

uncertain.

Specific analysis: There has always been a controversy: some people say that exercising before bed helps sleep, but others say that the more you exercise, the more excited you become. In fact, this is related to the intensity and duration of exercise.

Intense exercise right before bedtime can increase heart rate and body temperature. From a physiological point of view, the body's natural tendency before falling asleep is for the heart rate to drop and the body temperature to drop. Therefore, intense exercise right before bedtime may interfere with this natural process, affecting the onset and quality of sleep. Exercising right before bedtime can also activate the central nervous system and produce an excitatory effect, which may make it difficult for people to relax after exercise, thus affecting sleep.

Bottom line: Avoid strenuous exercise before bedtime that can disrupt your sleep quality. Mild to moderate intensity exercise, such as walking or yoga, is more likely to help promote sleep without over-stimulating the body.

Image source: Generated by the author using AI

7. Sleeping spray

Can you fall asleep in one second?

The effect is limited.

Specific analysis: Sleep sprays usually contain natural essential oils such as lavender and chamomile, which are believed to have relaxing and soothing effects. Although some users reported improved sleep quality after use in some surveys, it does not last long, is not popular, and has limited scientific evidence. Some people feel that it is effective, which may be a placebo effect.

Conclusion: Sleep spray and aromatherapy should be considered more as auxiliary means to improve sleep rather than primary treatment. Sleep spray may have a slight sleep-inducing effect on some people, but not on others. Its effectiveness needs more scientific research to confirm.

Image source: Generated by the author using AI

When facing insomnia problems, you can try the following scientific methods to improve your sleep quality.

1. Maintain a regular sleep schedule: go to bed and get up at the same time every day.

2. Create a comfortable sleeping environment: Make sure the bedroom is quiet, dark and cool.

3. Pay attention to your diet: avoid eating large amounts of food and consuming caffeine and alcohol before going to bed.

4. Limit daytime naps: If you must take a nap, keep it to no more than 20 minutes.

5. Stay physically active: Exercise regularly, but avoid strenuous exercise before bedtime.

6. Reduce screen time: Avoid using electronic devices within one hour before bedtime.

7. Practice relaxation techniques: Try deep breathing, meditation, or muscle relaxation before going to bed.

8. Follow a bedtime ritual: prepare for sleep through activities such as reading or soaking your feet.

References

[1] Komada, Yoko, Isa Okajima, and Tamotsu Kuwata. "The effects of milk and dairy products on sleep: a systematic review." International journal of environmental research and public health 17.24 (2020): 9440.

[2] Fatemeh, Gholami, et al. "Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials." Journal of neurology (2022): 1-12.

[3] Harvey, Allison G., and Suzanna Payne. "The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction." Behavior research and therapy 40.3 (2002): 267-277.

[4] Pietilä, Julia, et al. "Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of Finnish employees: observational study." JMIR mental health 5.1 (2018): e9519.

【5】 Frimpong, Emmanuel, et al. "The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis." Sleep medicine reviews 60 (2021): 101535.

【6】 Vierra, Jaruwan, Orachorn Boonla, and Piyapong Prasertsri. "Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults." Physiological Reports 10.13 (2022): e15389.

【7】 Kräuchi, Kurt, et al. "Warm feet promote the rapid onset of sleep." Nature 401.6748 (1999): 36-37.

Author: Denovo Science Team

Reviewer: Li Jingjing Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital