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There are several things which help a person sleep, from meditation to a dark environment to music and whatnot, but does warm milk help you sleep? What’s your say on this?
Does Warm Milk Help You Sleep?
The world has changed drastically with science and different technologies, and so does human life. In various studies, it was discovered that one-third of the population of the world struggles to sleep today, and even if they can sleep, that is not the quality of sleep.
Lack of sleep can adversely affect your physical and mental health1 on a large basis, and you are not alone, as lack of sleep is a global problem.
This is why many people seek home remedies such as taking a warm bath, nighttime yoga2, and many more before going to bed to improve sleep quality.
Drinking warm milk before bed is one of the things that many people do but does it help you improve your quality of sleep? Does warm milk help you sleep? What does science say about it? Let’s know that in this article!
Benefits of Drinking Milk and Its Nutritious Value
Drinking a glass of warm milk before bed may seem like a myth to most people, but there is a reason behind it. There is a reason behind how warm milk can improve your sleep quality. Before going any further, let’s talk about the benefits of milk and the nutrients it contains.
A glass of milk is often considered a complete meal because of its nutrients. It is rich in calcium, amino acids,3 iodine, magnesium, zinc, potassium, vitamins A and B 12, and many more. It is a liquid rich in various minerals, with numerous health benefits.
There is various scientific evidence that proves milk has many health benefits. Since protein is necessary for vital functions of the body and milk is rich in proteins, it works as an excellent source of proteins for the body.
Drinking milk is always associated with healthy bones. Moreover, adding a glass of milk to your diet can prevent diseases like osteoporosis. There is also a lower risk of fractures of bone if milk is added to the diet.
Yes, it is true. Drinking milk daily can prevent weight gain and even help lose weight. Milk is also proven effective in case of blood pressure. Several studies have also linked milk with a lower risk of obesity.
Many of you already know that high blood pressure can often lead to heart disease. So, milk is often linked to a reduced risk of high blood pressure.
How Does Warm Milk Improve Sleep Quality?
Many people drink milk before bed to fall asleep faster, which is proven to help promote better sleep. But how does it work? How can warm milk prevent poor sleep? Let’s know-how.
It is believed that warm milk can induce sleep due to its sleep-promoting properties, which are present in milk due to the amino acid tryptophan. Tryptophan4-rich foods are always linked to healthy sleep.
If you consume enough tryptophan, your brain will automatically create happy chemicals which will make you feel good. As a result, it will prepare you for a restful night’s sleep.
For better sleep, only drinking milk is not enough, you will have to improve your lifestyle. You can also try eating tryptophan-rich foods, including fish, peanuts, chicken, cheese, turkey, sunflower seeds, and many more.
Is Drinking Warm Milk Bad for Health?
Many people tend to think that drinking a warm glass of milk is bad for their health. It can lead to weight gain. So, they avoid milk. However, it has been proved in various research that milk promotes fitness and helps in reducing weight.
Milk can increase the metabolism rate, which will help burn excess calories much faster. Also, drinking milk after working out can help muscle recovery.
Some people even think milk before bed can lead to snoring, but it is not true.
Nighttime Beverages Other Than a Glass of Warm Milk
A glass of warm milk is not only a warm beverage that can be proven to be helpful for quality sleep. Their options are great for people not wanting to drink milk before bed.
All these beverages have sleep-inducing nutrients that make you fall asleep better and faster. So, let’s look at these options, including herbal teas, coconut water, green tea, cherry juice, and many more.
1. Herbal Tea
Herbal teas are the most common beverage used to drink at night before going to bed. Herbal teas like lavender have been used as natural sleep remedies for years. The most positive point f herbal tea is that it does not contain caffeine.
It has sedative qualities which help to relax and soothe your mind, which in turn helps in better and quality sleep.
Moreover, they contain catechins responsible for boosting metabolism and helping to reduce weight quickly. However, it is important to consult a dietician before starting them, so they do not affect any medications or your health.
2. Coconut Water
Besides providing better sleep, it is also helpful in healthy skin and can treat acne at some level. It can be the best option for those who like sweet beverages as this is less in calories.
A study suggests that people do not get enough potassium in their diet. So, it can help in this and even help lower blood sugar. It is also fat-free and cholesterol-free.
If you don’t like the taste of coconut water, you can try mixing it with smoothies. However, it is suggested that it would be better if pregnant ladies avoided it.
3. Chamomile Tea
It is not a wonder that chamomile tea tastes superb and is the best-known home remedy for sleep. It is also helpful in controlling weight gain and blood sugar.
You would be surprised to know that it also helps with menstrual pain and can treat mild skin conditions.
However, it is not safe for everyone to use. So, it is better to consult a dietician before including it in your bedtime routine.
4. Green Tea
Green tea has several health benefits besides helping you fall asleep faster. It can increase your metabolism, which will help you to lose weight faster.
It contains caffeine in a smaller quantity which helps to improve brain function. Just like chamomile tea, it is also helpful in preventing the growth of cancer cells5.
The catechins present in them have also proved to be helpful for oral health. It can reduce the risk of bad breathing and is healthy for your skin and can prove to be helpful in the case of diabetes.
5. Lemon Balm Tea
Another famous option is Lemon balm tea. It has been used to improve cognitive diseases for years, but its benefits do not stop here, it has several physical and mental health benefits.
It can relieve stress and anxiety and put you in a great mood, making you fall asleep faster. However, it also has some disadvantages, including skin irritation, vomiting, headache, dizziness, and many more.
6. Cherry Juice
Cherry juice is naturally high in potassium which has numerous positive effects on the body. Flavonoids are a type of antioxidant found in cheery juice which is responsible for boosting the immune system of the body.
Like all herbal teas, it is also helpful in losing weight by increasing the metabolism rate, relaxing your mind, and easing anxiety levels. As a result, it helps you to sleep better and faster.
However, it is also not free from disadvantages, including diarrhea symptoms, slight discomfort, and many more due to its high sorbitol content.
It becomes important for an individual to choose any option according to their needs with their disadvantages kept in mind.
Sleep Disorders and Sleep Specialists
In medical terms, a sleep disorder is a condition that changes how you sleep. It may have numerous impacts on your health, including both physical and mental health.
The various sleep disorders are insomnia, parasomnias, sleep-related movement disorders, sleep-related breathing disorders, sleepwalking, jet lag, narcolepsy, night terror, and many more.
The symptoms of sleep disorders are excessive daytime sleepiness, difficulty falling asleep at night, falling asleep at inappropriate moments, unusual patterns in breathing, and many more.
Milk Is Not for Everyone!
Milk does not suit everyone, drinking milk has many health benefits; however, everyone can not drink milk. Many people around the globe are not able to digest milk because of the lactose present in it.
Almost 65% of the human population are either lactose intolerant or can not drink milk or consume dairy products for various other reasons.
Some choose to avoid all dairy products, and some choose to include alternatives to dairy products.
This has led to numerous options in the market. Moreover, options are available for those who choose to be vegan in the market.
Options Other Than Milk
Today, many other options are available in the market that can be proven best alternatives to dairy products and cow’s milk.
They are rich in nutrients and minerals. However, one needs to be very careful in deciding the best product in place of milk. If possible, choose the product without added sugars and other preservatives.
1. Almond Milk
Almond milk is one of the options for people who are lactose intolerant and vegans. It is prepared by blending almonds in the water and then removing the solids from the mixture.
It can also strengthen your bones due to the calcium present in it, also, it contains various nutrients such as vitamin B, calcium, and proteins and is low in calories.
Sugar-free almond milk is a great addition to your diet. You can find almond milk in supermarkets or even in department stores. However, it contains lots of sugar.
If it is taken without sugar, it can also help in lowering blood sugar.
2. Soy Milk
As the name suggests, it is made with soybeans and is another great alternative to milk. It is rich in nutrients such as vitamins, proteins, and amino acids but not as much as cow’s milk, but close to it.
It is also low in sugar and calories. It is also rich in tryptophan due to its amino acids and can even help you sleep better, it is also rich in fibre which helps in weight loss.
It is also good for skin health, healthy hair, and heart disease. It is also rich in calcium which strengthens bones.
However, people who have allergies to soybeans should avoid them at any cost. In some cases, it can also cause constipation, bloating, and even nausea. It can also impact the thyroid gland if taken in excess. However, just the right amount will greatly benefit your diet.
3. Coconut Milk
It is a milky substance extracted from the flesh of the mature coconut, it is rich in nutrients but varies from product to product. However, it contains a large amount of saturated fat, making it a high-calorie diet.
Various research has proved that it can promote sleep, immunity, weight loss, skin health, and even heart health. There are many ways in which coconut milk can be used.
For example, you can replace dairy milk in your cereal, which can be used in smoothies and even in oatmeal and soups.
It is a fact that coconut milk has many health benefits, but it is also true that consuming too much 0f it has many risks.
4. Oat Milk
In recent years, oat milk has become very popular around the globe. The reason behind this is that this is the perfect choice for people who are Lactose Intolerant or have allergies.
Due to its immense popularity, you can find this in departmental stores and small grocery shops, you can even prepare it at home.
You can replace your daily milk with oat milk, which is packed with all nutrients. It is also a perfect choice for vegans. Further, it can play an important role in lowering bad cholesterol.
It has been proven that oat milk consumption help in lowering cholesterol level. However, to enjoy its nutritional benefits choose one without sugar.
5. Rice Milk
Rice Milk is another non-dairy option with lots of vitamins, calcium, proteins, and minerals. It is the least allergenic of milk alternatives.
If you decide to include rice milk in your diet, you should learn about its disadvantages. It’s high in carbohydrates, so people with diabetes should not consume it.
Moreover, eating too many rice products hurts the health of an individual. It has the lowest amount of proteins, so it is not considered a good source.
So, does warm milk help you sleep? Drinking warm milk before bed could help you fall asleep faster; however, it is not enough if you want to get enough sleep and correct your sleep cycle.
You can try other healthy habits such as avoiding caffeine before bed, reducing your screen time and daytime naps, including physical exercises in your day, and many more. You can also try sleeping and waking up at consistent times.
If these home remedies do not promote sleep quality, you can also visit a certified sleep coach. They will visit your home, offer suggestions regarding your bedroom, and give advice for a good night’s sleep.
We hope we can help you to improve your sleep quality. As of now, it’s time for us to leave, but we will return with the new article very soon!
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- Moreno, Carmen, et al. “How mental health care should change as a consequence of the COVID-19 pandemic.” The lancet psychiatry 7.9 (2020): 813-824. ↩︎
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- Lieu, Elizabeth L., et al. “Amino acids in cancer.” Experimental & molecular medicine 52.1 (2020): 15-30. ↩︎
- Comai, Stefano, et al. “Tryptophan in health and disease.” Advances in clinical chemistry 95 (2020): 165-218. ↩︎
- Bergers, Gabriele, and Sarah-Maria Fendt. “The metabolism of cancer cells during metastasis.” Nature Reviews Cancer 21.3 (2021): 162-180. ↩︎