To Drink Milk Can Sleep Quality.
To Drink Milk Can Sleep Quality
Patterns of modern life who prefer the work to make the body’s biological patterns to be disrupted, including sleep schedules. This change is sometimes not merely physical, but also affect the metabolism of the body.
Under stress, the heart becomes generally work faster so that blood circulation is also faster. In such conditions, the blood will increase its capacity to circulate oxygen and nutrients, but on the other hand reduce the capacity and function of blood is associated with relaxation. This situation can lead to fatigue and the body requires more rest. However, there are many cases of insomnia actually experienced workers who are tired after work.
Several studies have shown that support deep sleep is casual and relaxed feeling throughout the body. Body’s metabolic rate and tension of mind must be relaxed before bed. One way that trust is a powerful tool to help sleep drink warm milk before bed. Sleep is part of the body’s biological rhythms to restore stamina. Sleep needs vary for each person, generally 6-8 hours per day. To stay healthy, which need to be considered is the quality of sleep.Read more in Conditions and Diseases
During sleep, the whole activity in the body drops to the basal metabolic rate (basal metabolism). This allows the nerve cells that serves as the control center to rest or relaxation. That’s when the body’s biochemical balance is disrupted restored. There were also improvements in the organs and cells affected by disease or from wear. The most common sleep disorder is trouble sleeping or sleeping soundly. People with insomnia often identified it. Actually, the definition of insomnia is not only that, but, more broadly, which includes disturbances that initiate, accompany, and an end to sleep.
Most cases of insomnia caused by mental disorders, like depression, anxiety, or tension. Another cause is a physical illness or discomfort, such as the weather is too hot or cold, noise, diet, biological rhythm disorders, such as jet lag or strenuous physical activity before bed, exercise for example. In addition, there are several types of food that can lead to insomnia, such as caffeine in coffee and salt. Salt can stimulate the adrenal glands in the same manner as caffeine. In addition, the salt also trigger high blood pressure which can cause a person to have difficulty sleeping. Some of the things that are often advised by doctors to be able to sleep soundly as: (1) bath of warm water, (2) sleeping at a fixed time every day, (3) avoid the consumption of alcohol before bed, (4) do not take a nap, (5 to) buy a new bed, (6) to read a light novel, (7) write a list of activities and tasks the next day, (8) avoid eating before bed, (9) sleeping in the room is dark and quiet, (10) and drinking glass of warm milk before bed.
Why does a glass of warm milk? Because of warm milk may cause effects on the body relaxed and comfortable. Warm milk can slow your metabolism and led to feelings of sleepiness.
Mechanisms leading to the comfort of the bed is the result of interaction of the molecules in milk and is a reaction that occurs in the body due to intake of milk. The main substance in milk that can aid in relaxation is a mineral milk and milk protein. Milk minerals that directly influence the relaxation of the body are calcium, magnesium, and phosphorus. These three minerals are the main minerals found in milk. The content of calcium, magnesium, and phosphorus can reach 30 percent of the total mineral milk.
Calcium can regulate blood pressure (blood pressure modulator). In patients with high blood pressure (hypertension), calcium entry into the blood will lower blood viscosity. This situation is of course very good for people with hypertension. At normal blood pressure, calcium can help maintain blood pressure. Stable blood pressure can help prevent stress and induce a feeling of relaxed making it easier for the body to rest. Another role of calcium with phosphorus is in maintaining the body’s muscles work. Ca-P ratio in blood is very influential on bone density. Later note also that the ratio of Ca-P is balanced, ie 1: 1, can maintain the function of smooth muscle and striated muscle, especially in the regulation of contraction and relaxation.
Stimulation of the relaxation mechanism is also supported by the magnesium. Several studies have shown that magnesium can prevent muscle stiffness, spasms / cramps and pain-pain that usually occurs after a day of activities or in women during the menstrual period. In addition, a component of milk protein that affects the body’s relaxation effect is alpha-lactalbumin. Constituent amino acid alpha-lactalbumin which is the largest cysteine and tryptophan. Cysteine has a role in the immune response. Tryptophan and its metabolites is an important component in the nervous system.
Alpha-lactalbumin may increase the ratio of tryptophan to other neutral amino acids. This can increase brain serotonin activity, reduce cortisol concentrations and may increase resistance to stress (Jelen and Lutz, 1998). Tryptophan is an essential amino acid that serves as a precursor to the formation of serotonin. Tryptophan is converted into serotonin in the body. Conversion of tryptophan into serotonin, vitamin B6 and is assisted by vitamin C. Serotonin is a neurotransmitter that is responsible for the transfer of nerve impulses to the brain.
Serotonin also plays a role in inducing sleepiness and relaxation as well as having the effect of relieving the pain (pain-killing effect). The function of serotonin in the body is a modulator of brain capacity, including the regulation of emotional stability, perception, and appetite regulation (Bruno, 2003).
Serotonin in the body is then converted into the hormone melatonin. This hormone is produced naturally in the body when the sun has begun to sink (Near dusk). The hormone melatonin has a regulatory effect on the relaxation of body and drowsiness. Production is the body’s natural alarm that alert the body to rest. Alpha-lactalbumin has a high affinity for calcium. As previously described, the role of calcium in the relaxation of the body also means a lot. In addition to mineral and milk protein, there are several other components in milk that can also trigger the relaxation of the body. These components can help prevent and cope with stress and depression with a mechanism of mutual synergy. Improvement of the immune system can also help reduce stress. These improvements helped by the mineral zinc (zinc), vitamin C and vitamin B12, as well as the amino acid lysine. Other mechanisms to reduce stress is to control blood glucose levels by biotin and niacin.
Maintenance and nervous tension relief and prevention of depression is also helped by vitamin B1 (thiamine), folic acid, and pantothenic acid. Vitamin B6 and vitamin C that is in milk helped the formation of serotonin and the hormone melatonin.