Drinking a warm glass of milk for better sleep may seem like just a myth, but there is a bit of truth to this age-old tale. Not only is milk a simple nighttime beverage packed with protein, but it is also loaded with nutrients to combat insomnia.
In this article, we discuss the sleep-inducing qualities of milk and whether the temperature of the milk really matters. We also look at other popular beverages you can drink before bed to promote better sleep.
Why Does Warm Milk Induce Sleep?
Drinking a warm glass of milk before bedtime is a long-standing tradition, and for good reason—there are several sleep-promoting nutrients in milk, such as tryptophan, magnesium, and melatonin. These components of milk increase melatonin production and relax nerves and muscles.
Many people believe drinking warm milk is better for sleep than cold milk; however, this isn’t necessarily true. For many, warm beverages are associated with peace and relaxation, so it’s possible this drink can help you unwind.
Tryptophan
Tryptophan is an amino acid essential for sleep and is found in small amounts in high protein foods, like milk. When consumed, the body uses this protein to produce serotonin which influences behavior and mood. Tryptophan is also used by the body to produce melatonin, a sleep hormone that helps to control your wake cycles.
Magnesium
Magnesium is an important nutrient the body uses to regulate blood pressure and nerve function. Research indicates supplemental magnesium can improve sleep quality because it binds to GABA receptors. GABA is a neurotransmitter responsible for blocking impulses and reducing restlessness.
Melatonin
The levels of melatonin in milk help sleepers drift off at night because this hormone helps regulate your circadian rhythm to keep your sleep-wake cycle consistent.
Protein
Milk is an excellent source of protein, with 8 grams in an 8 oz glass. These proteins include essential amino acids known to assist your body in getting an uninterrupted satisfying night of sleep. Also, the high levels of protein will keep you feeling full throughout the night, and you’ll be able to avoid late-night snacking.
Drawbacks of Milk at Nighttime
Although milk is packed with protein and nutrients to keep your body strong, there are a couple of drawbacks you may experience from drinking milk right before bed. Let’s discuss the potential downfalls to a glass of milk before bed.
Lactose in Milk Can Cause Stomach Aches
Lactose is the principal sugar (or carbohydrate) naturally found in milk and is known to cause sleeping complications for those with sensitive stomachs or intolerances to dairy products. About 50 million Americans are lactose intolerant, so for those who fall into this category, drinking milk at bedtime can cause severe stomach discomfort. Additionally, lactose can be a culprit that causes people to snore. Dairy products encourage excess mucus production and can cause sleepers to feel a bit stuffy before bedtime.
Potential Blood Sugar Crash
It’s best to drink milk in moderation to keep your blood sugar from crashing, because nightmares, night terrors, and other unpleasant parasomnias can occur when your blood sugar levels drop. As we previously stated above, lactose is a naturally occurring sugar in milk, so when it is consumed in excess, your blood glucose levels may rise. When the body has more sugar than it’s used to, it rapidly produces insulin in an attempt to keep the levels consistent, and this causes blood glucose to decrease, resulting in hypoglycemia, or a sugar crash.
Non-Dairy Options for Bedtime
Milk is not the only nighttime beverage for better sleep. Other drinks you can look at include herbal teas, coconut water, and non-dairy milk, like almond or soy. Like plain cow’s milk, these beverages have sleep-inducing nutrients to help you fall asleep faster.
Almond Milk or Soy Milk
Almond milk and soy milk are better alternatives for those who are lactose intolerant or prefer non-dairy items. Both beverages are similar to milk in that they are rich in tryptophan and sleep-promoting magnesium. Research has shown that soy milk can induce a natural sedative effect by increasing the concentration of serotonin and tryptophan in the body. Additionally, almond milk and soy milk increase serotonin levels, contributing to feelings of well-being and happiness before bedtime.
Herbal Tea
For years, herbs like chamomile and lavender have been used around the world as natural sleep remedies. Herbal teas are great for bedtime because they do not contain any caffeine, so you won’t have to worry about tossing and turning at night. Not to mention, herbs such as valerian root and peppermint have sedative qualities for relaxing and soothing your muscles. Carlene Thomas, a registered dietician nutritionist, advises, “If you take herbal supplements like valerian root, it’s important to check with a medical professional to ensure it won’t disrupt any medication you’re currently taking.”
Coconut Water
Coconut water contains a small amount of magnesium, so drinking a glass before bed can help promote the secretion of sleep-friendly hormones while preventing stress. And despite this beverage’s natural sweetness, it contains a low amount of sugar so, it won’t raise your blood glucose levels.
Drinks to Avoid Before Bedtime
Some drinks, including caffeinated beverages like coffee, sodas, and fruit juices have a lot of sugar, and as a result, can interfere with your sleep when consumed too close to bedtime. It’s best to drink these beverages earlier in the day for a good night’s rest. It’s also worth noting that drinking large quantities of any liquid before bed can cause you to wake up with the urge to use the bathroom.
Caffeinated Drinks
When caffeine is consumed late in the day, it stimulates the nervous system and stops your body from relaxing before bedtime. Caffeine can stay in your bloodstream for 6 to 8 hours, so you should avoid drinking energy drinks, coffee, and other caffeinated beverages during the latter half of your day. If you find yourself wanting a sugary drink or cup of coffee before bed, you can try decaf alternatives to curb the craving.
Sugary Drinks
Sodas are obviously loaded with sugar and should be avoided before sleep. It’s important to remember that fruit juices are also a sneaky source of sugar. The high sugar content in soda and artificial fruit juices can cause a spike in blood sugar, making it harder to fall asleep at night.
FAQs
Does drinking milk at night cause weight gain?
Drinking a glass of milk before bed is unlikely to cause any major changes in your weight, provided it’s not contributing to large increases in your daily calorie intake. If weight loss is your ultimate goal, you’ll want to limit yourself to a small glass of milk to ensure you’re not surpassing your calorie goal.
Does drinking milk cause nasal congestion?
Consuming dairy products such as milk thickens the mucus in the body. This thick mucus can cause allergens to stay in your system longer and can cause you to feel a bit stuffy around bedtime.
What are the health benefits of drinking milk?
Milk is packed with important nutrients such as calcium, B vitamins, potassium, and vitamin D. Plus, milk is an excellent source of protein to keep your bones strong.
How many glasses of milk should I drink a day?
According to a recommendation made by the Department of Agriculture, it’s best to consume 2 to 3 cups of milk. Milk serves as an excellent source of calcium providing about 300 milligrams per 8-ounce glass. To meet the daily calcium requirements, most men and women need 1,000 milligrams of calcium per day so drinking about 3 glasses will help you meet your dietary needs. With that said, calcium can easily be consumed through other foods and beverages, so your full calcium intake doesn’t need to be from milk.
Does drinking milk before going to sleep hurt your digestive system?
Unless you’re lactose intolerant or lactose sensitive, one glass of milk before bedtime will not impact your digestive system. In fact, drinking cold milk at night can provide relief from acidity and may aid in keeping other common stomach issues like constipation. The lactic acid present in milk can also help temporarily neutralize the build-up of acidity in the gut.
Conclusion
Drinking warm milk before bedtime may help you fall asleep faster because it is packed with sleep-promoting nutrients such as magnesium and tryptophan. Consuming dairy products can cause sleeping disruptions for some, so we suggest looking to alternatives such as herbal teas, soy, and almond milk for a good night’s rest. However, if you are still struggling to fall asleep, you can also try practicing better sleep hygiene. Some easy steps you can take are to electronic use before bedtime and regulate your natural circadian rhythm by picking a bed tie and staying consistent.
