Sleep is an important part of our daily lives yet sometimes we do not place top priority upon it until our sleep pattern changes and affects our sleep. In fact, we spend up to one-third of our lives in bed.
You may or may not know that over 60 percent of Americans are reported to not be getting enough sleep. Upon learning this statistic you might start to become stressed fearing you will become one of those statistics.
This is probably when you will start looking for quick easy solutions to assist you in getting to and staying asleep.
Does warm milk help you sleep? Yes, it can assist you with falling asleep the relaxing sleep routine of having a glass of warm milk before bed is a great sleep hygiene practice. Combined with high levels of Tryptophan and Melatonin could help make your nights sleep more relaxed therefore night of deeper better sleep.
It is important to know how you can get a good night’s sleep. It is just as important to have a basic understanding of the foundation for better health and wellness.
There are many things you can do to help with your insomnia.
Milk is just one option. This is because tryptophan is found in milk, which is an amino acid that helps induce sleep. Turkey, tuna fish, and many other foods also contain tryptophan.
Things You Never Knew About Milk
Milk contains a lot of essential nutrients that may not have known about.
Vitamins Found in Milk
1. Milk Contains Tryptophan
Tryptophan is an amino acid that can help the human body produce serotonin (which helps maintain a sense of well-being) a brain chemical that induces deeper rest of mind and a night of long deep sleep.
Tryptophan can also be found in;
- Almonds
- Chocolate
- Oats
- Dried dates
- Milk
- Yogurt
- Cottage cheese
- Red Meat
- Turkey
- Egg
- Fish
2. Melatonin
Melatonin is a hormone secreted by the pineal gland, a tiny endocrine gland situated at the center of the brain in human, melatonin plays an important role in the regulation of sleep cycles (i.e. circadian rhythm). Its production is affected by the detection of light and dark by the retina of the eye.
3. Calcium
Studies show that one of the highest sources of calcium is found in milk, which is the main mineral found in our bones. Milk and other dairy products are often recommended to optimize bone health.
4. Vitamin A – Palmitate
Retinyl palmitate is used as an antioxidant and a source of vitamin A added to low-fat milk and other dairy products to replace the vitamin content lost through the removal of milk fat. Palmitate is attached to the alcohol form of vitamin A, retinol, in order to make vitamin A stable in milk.
5. Vitamin B
Most dairy products retain a major part of vitamin B12 which is present in milk. Depending upon the processing conditions carried out on dairy products the process could add to the basal level by the production of vitamin B12.
6. Vitamin D
Calcium levels in the blood are controlled by the hormone Vitamin D.
7. Vitamin E
Trace amounts.
8. Vitamin K
Trace amounts.
Minerals Found in Milk
1. Calcium
2. Magnesium
3. Phosphorus
4. Potassium
5. Selenium
6. Zinc
7. Copper
8. Iron
9. Manganese
10. Sodium
Warm Milk Before Bed – Benefits
Milk – Especially Warm Milk Induces Sleep
There are amino acids found in milk and other dairy products. There is one in particular Tryptophan is believed to help induce sleep. Melatonin is also found in milk and dairy products, it is a hormone that regulates the sleeping and waking cycle.
Milk Energizes You
Studies have shown that a glass of warm milk at night due to its vitamin and mineral content will give you a boost in your energy levels for the following day also. Another welcome benefit is that milk will improve your mental and physical capabilities and improve your mood, you will then wake up ready to tackle a new day.
Can Milk Assist in Weight Loss?
Providing you only have a cup of warm milk at night may help you in your weight loss journey. This is because the milk will keep you feeling full during the night so as well as assisting you with sleep it could help with your weight loss attempts.
Milk Could Improve Your Digestion
In most cases, if you drink a glass of milk every night it will regulate your bowel movement and improve your digestion. Regular consumption of milk could eliminate constipation and other digestive problems.
Obviously, this will not be the case if you are lactose intolerant.
Milk Decreases the Risk of Diabetes
Ongoing studies have proven and shown that a glass of warm milk at night could help to decrease the risk of diabetes.
If you do have a glass of warm milk you should not add sugar into your milk. The sugar could impede weight loss as well as stimulate you so you cannot get to sleep.
Healthy Bones and Teeth
Milk is a big source of calcium, which is essential for healthy bones. Children and young adolescents need calcium as their bones are growing.
As adults age, they need the added calcium to keep bones strong and to prevent osteoporosis.
- Osteoporosis is a disease that can occur especially in women, in which the bones become extremely porous and can fracture easily if not kept strong.
The calcium found in milk can also assist in keep teeth strong, and it helps prevent tooth decay and cavities.
Eyesight
A boost from two of the Vitamins A and B in milk can help build and maintain good eyesight.
Milk Helps With Muscles
Fluid replenishment after regular workouts is imperative to help your body recover. The proteins in milk can help to rebuild muscles after workouts. So a glass before bed could also help to rebuild muscles throughout the night.
Maintaining a Healthy Body
Milk and milk by-products have properties that can assist in lowering high blood pressure and the risk of strokes. Milk can also assist in reducing the liver’s production of cholesterol. An antacid effect from milk can also be beneficial in fighting reflux symptoms.
Benefits of Drinking Milk
Milk especially warm milk will assist in the following:-
- Relax to induce sleep faster
- It helps you have a relaxing night
- It helps you become healthier
- Milk helps in improving brain tissue
- Milk helps to heal the bones fractures
- Milk helps to reduce heart disease and fat
- It can assist in making you stronger
Properties Found in Milk
- Calcium
- Protein
- Iodine
- Potassium
- Phosphorus
- Vitamin B2 and B12
Milk Facts
Heating Milk
To derive all the benefits of the vitamins and minerals in milk it should not be heated too high as the structure of the milk changes affecting them.
Storage of Milk
The best storage container for milk is one that is opaque or paperboard. This retains vitamins and minerals by protecting the milk from the light.
Does Warm Almond Milk Help You Sleep?
Whole almonds provide an excellent source of vitamins, minerals and, fiber. These include tryptophan, melatonin, and magnesium.
Almond milk is used by millions of people around the world who cannot tolerate dairy and dairy buy products. It can be homemade but these days it is readily available in grocery stores.
Drinking room temperature, cold or warm almond milk would still help induce relaxation and sleep promotion.
How Do You Make Warm Milk
Here is my warm milk recipe that is quick and easy. You will be snuggled down ready for bed in no time.
1 cup of milk of choice in a mug (glass or ceramic) – into the microwave – depending upon how hot you want the milk is how long you should heat it for.
If the milk has been refrigerated – 45 seconds on high will bring it to about room temperature. 2 1/2 minutes will boil the milk.
If you want your milk hotter than 1 minute in the microwave you will have to stir it every 15 seconds to avoid the milk from boiling over in the cup.
Sweeten with your favorite sweet delight – BUT remember you do not want to stimulate your body with sugar.
Why not try equal parts of cinnamon and brown sugar – equalling about 1/2 teaspoon – mix it into the milk or just sprinkle it on top…
Final Thoughts – Does Warm Milk Help You Fall Asleep?
It could well be phycological that a glass of milk helps us get to sleep. I believe that trying anything that will not harm your health such as drinking a warm glass of milk before bed can only benefit one’s overall wellbeing.
After all, babies have been receiving breast milk from their mothers for centuries with no harmful side effects except for growing bigger, stronger and healthier every day.
The added benefit here is that in most cases the baby goes to sleep after a feed. This alone should be a testament that warm milk helps induce sleep.
So in conclusion, whether you are young or old try a comforting warm glass of milk to assist you in getting a better night’s sleep.
Related Articles
Learn about sleep hygiene – here
Implementing sleep hygiene – this sleep hygiene checklist could help – here
As always here’s to better sleep!
