Should you drink milk before going to bed?

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In fact, sleep deprivation has been considered as a global public health problem with negative effects on physical and mental health. According to the Centers for Disease Control and Prevention (CDC), 1 in 3 people in the United States often don't get enough sleep. Therefore many people are looking for simple home solutions to improve sleep quality. In particular, drinking milk before going to bed is a popular solution that many people know.

1. Helps to fall asleep faster

Some compounds in milk like tryptophan and melatonin can help users fall asleep easily. Tryptophan is an amino acid found in many protein-containing foods.
This compound plays an important role in the production of a neurotransmitter called serotonin. Serotonin improves mood, promotes relaxation, and acts as a precursor in the production of the hormone melatonin. Melatonin, also known as the sleep hormone, is released by the brain. This hormone helps regulate circadian rhythms and prepares the body for a sleep cycle when needed.
These hormones have been shown to improve sleep quality and mood. Currently, however, there is no evidence that one glass of milk contains enough tryptophan or melatonin to have a significant effect on the body.

Some experts think that milk's potential role in helping to support sleep has little to do with the nutritional value of this drink, instead, the active ingredients have an effect on people's psyche. use, thereby improving sleep.
Another theory is that drinking warm milk may trigger subconscious recall of breastfeeding at bedtime during the first years of life. These feelings can subconsciously signal to the brain that it's time to go to bed and, in turn, induce the body to sleep better.
However, more scientific evidence is needed to prove the effectiveness of drinking milk before bed.

2. Should drink cold milk or warm milk

Advocates of milk consumption to aid sleep tend to drink warm milk instead of cold milk. Even so, there is no clear evidence that either of these methods is beneficial.
Most studies evaluating the effects of milk intake on sleep quality have used warm milk, and to date, no studies have compared the effects of different milk temperatures with the benefits of individual milk temperatures. type.
Therefore, drinking a warm beverage, such as milk, tea, or another warm drink in the evening or during times of stress is a popular culture that is believed to reduce anxiety. and stimulate relaxation. Warm drinks can have a calming effect on the nervous system and may be more effective at putting the body to sleep than cold drinks. However, effectiveness may depend on the individual.

3. Does drinking milk before going to bed affect weight?

The health effects of consuming any food or drink before bed is a complex topic with mixed evidence. In fact, drinking a glass of milk before bed is unlikely to cause any major changes in users' weight, provided the occasional dairy intake contributes to the increased calorie intake. day.
Although some studies have shown that eating late at night can lead to weight gain. Other reviews have found various health benefits of consuming a bedtime snack in moderation. Although there is insufficient evidence to establish a clear cause-and-effect relationship, the relationship between the timing of meal consumption - or in this case, the duration of milk use - and the Weight management may be partly related to sleep quality. Poor quality sleep can lead to increased cravings and snacking the next day, potentially contributing to unhealthy weight gain over time.

Consuming too many calories right before bed can disrupt your circadian rhythm and further impair your ability to fall asleep. However, an 8-ounce (237ml) glass of milk is not a significant source of calories and is unlikely to cause any major disruptions in circadian rhythms or weight readings. If drinking milk helps the body fall asleep faster or leads to improved sleep quality, any change in weight may be related to a change in sleep quality rather than milk consumption. .
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Reference article: Healthline.com