17 statements about the dream: what is true, and what is the myth?

Does warm milk help to fall asleep? Understand this question by reading facts and myths about sleep! There are many rules and techniques, about which many speak, but quite often they are absolutely groundless. If the basis of the recommendation is not true, the use of such advice will not yield any result.

Elderly people need less sleep

It is a myth. The recommended length of sleep for people over the age of sixty-five is seven to eight hours, and for people from eighteen to sixty-four, seven to nine hours, so it's about the same. Nevertheless, the elderly often sleep less, because it is difficult for them to fall asleep. With age, the neurons that control circadian rhythms suffer. As a result, the elderly can not sleep normally at night and wake up earlier. They need a dream, but to get it more difficult, because of this, and a myth arose.

Sharp foods or cheese cause nightmares

This is also a myth. There are no studies that would support this assertion. Oily and spicy foods can only cause discomfort in the stomach. In addition, sharp foods increase body temperature. If the temperature is too high, it becomes more difficult for you to sleep. Cheese simply needs to take longer to digest, it can cause swelling and indigestion, which makes you wake up at night more often and does not allow you to feel the summer cheerfulness.

A warm glass of milk helps to sleep

In fact, it's a myth. In milk, there is a lot of tryptophan - it is an amino acid that helps the production of the hormone serotonin. But, in order for the tryptophan to become serotonin, it must enter the brain. The only way is to overcome all other amino acids. Studies have shown that tryptophan from milk does not enter the brain. Where foods with a high carbohydrate content work better, so eat milk together with flakes.

Lying in bed is no worse than sleeping

It is a myth! You may like it, but lying in bed does not make any sense - for your body the effect of such a process is completely different than from a full sleep. Sleep is a special state of the body: when you sleep, your body passes through certain neurological and restorative processes that are impossible when awake. Sleep allows the body to produce hormones that develop muscle, and also leads to a decrease in blood pressure and restores energy levels. Do not roll around, get out of bed and do something relaxing, for example, read a book.

Coffee in the afternoon can prevent you from falling asleep

In this case, the principle may be fair for some. Caffeine remains in the body for a long time, so its effect can be noticeable after four hours. If you do not drink caffeinated drinks too often, you may note a worsening of sleep. It is worth knowing that not everyone is sensitive to caffeine, it is determined by genetics, weight, age, so that there can not be a general rule for everyone.

Alcohol helps you sleep better

Alcohol helps to relax, but it worsens the quality of sleep. He does not allow to fully fall asleep and dream. The body is forced to process alcohol, which affects not the best way. Studies have shown that drinking alcohol before bed can lead to awakenings at night.

You can sleep well over the weekend

This is nothing more than a myth. Lack of sleep can severely damage your health, however you can recover, but for this you need to try to sleep longer each day, rather than trying to sleep on the weekend. Only creating a new sleep schedule will work effectively.

In a cool room it's easier to fall asleep

It may seem that a warm room will help to fall asleep, but it is not. Cool, but not cold room - that's the best choice. All because the body temperature usually naturally falls in the afternoon. Coolness allows you to better relax and fall asleep.

Daytime sleep interferes with sleep at night

It all depends on the time of day and the duration of sleep. If you sleep no more than twenty minutes, you will feel better and relax. If you sleep too long and in the evening, it will really be more difficult for you to fall asleep at night.

Training in the evenings helps to fall asleep

It may seem logical that fatigue will help you fall asleep more quickly, nevertheless training increases the level of adrenaline and body temperature, so that you will be more difficult to fall asleep.

Watching TV can disrupt sleep

It really is! The blue radiation of a television screen, computer or phone disrupts circadian rhythms and the production of melatonin, which signals your body that it's time to fall asleep.

Need to sleep as much as possible

It's strange to think that you can sleep too much, but too long a dream is really harmful. Studies have shown that excess sleep disturbs memory, increases the likelihood of overweight, diabetes, depression and chronic inflammatory processes.

All need to sleep eight hours

It is a myth. It is recommended to sleep eight hours, nevertheless to someone it is enough six, and someone needs nine. If you fall asleep immediately, as soon as you go to bed, most likely, you do not get enough sleep.

It's OK to sleep with pets

Sleeping with a pet can be useful, and can be harmful. The researchers found that some animals give a sense of calm, while others admit that their pets are only awakening.

Food at night interferes with sleep

Sometimes snack before bed does not break the diet at all. On the contrary, severe hunger in the evening can prevent you from falling asleep. If you decide to eat, choose something without sugar and a lot of fat, so as not to harm your health.

Training helps to strengthen sleep

Exercises will definitely help you get some sleep, but if you do not exercise regularly, you will not notice any improvement. Studies have shown that on the first day it does not work - you need to deal with four months in order to achieve a good and stable result.

Products with magnesium help to sleep

This is true! Use avocados, bananas, spinach, pumpkin seeds to strengthen your sleep at night. You do not even need vitamin complexes to see a noticeable improvement in the quality of your sleep.