Pregnancy can be riddled with sleepless nights. Not only can you struggle to fall asleep, but you can also struggle to stay asleep. If something as simple as a glass of warm milk helps you wind down, why not try it?
In today’s post, we will dive into whether or not warm milk may or may not be a great option for you, how it could possibly affect your sleep, and what it could do for your quality of sleep.
Does warm milk make you drowsy?
I’m sure you’ve all heard the old wives tale, ”if you’re struggling to sleep, you should drink a glass of warm milk”. But how accurate could this old wives tale be? You might be surprised to hear that there’s actually some truth to it!
Cows milk is a nutrient-dense drink filled with amino acids, vitamins, and essential minerals. These nutritional factors all make milk an excellent aid for your general health, especially when pregnant. During pregnancy your demand for vitamins (like calcium), minerals (like magnesium), and amino acids (like tryptophan) are all much higher. But do any of these help you sleep? Actually, yes they do!
- Tryptophan aids your body in the creation of the hormonal serotonin, which is the precursor to melatonin. Serotonin helps regulate your sleep and wake cycles while melatonin induces your sleep.
- Magnesium helps calm the body and aids in full body, relaxation, and rest.
Keep in mind that there is not enough tryptophan or magnesium in a glass of milk to solve all your sleep problems. You would need to drink around 2 gallons of milk to get the proper amount of tryptophan and magnesium to put you to sleep and keep you asleep. And no one is going to drink that much milk! So is drinking warm milk help or not?
Is warm milk helpful or not?
A lot of sleep troubles result from stress, anxiety, and several other mental health issues. One reason warm milk can make you sleepy is because you THINK it’s making you sleepy. Most of it is a “mental” thing.
Let me explain: many times even just the phrase “a glass of warm milk” sounds warm, comforting, and calming. Maybe someone kind made you a warm glass when you were younger, or maybe your grandmother told you to try it as a teenager when you couldn’t sleep. This calming association (warm milk=better sleep) may help lower your stress levels and anxieties enough to offer you a better nights rest. Drinking a steamy cup of warm, frothy milk usually offers feelings of warmth, relaxation, and safety. All of these feelings can help you feel tired and relaxed enough to get some good rest.
Does it always have to be warm?
In short, the answer is no. There is no science behind the milk being more effective if it’s warm or cold. Neither heating nor cooling a drink makes it more effective. Temperature does not change the contents of the drink. There is, however, science behind drinking a warm beverage versus a cold one.
Extreme cold can actually raise the cortisol levels in your body. Cortisol is responsible for making you feel anxious or stressed. Cod drinks can have the same effect on your body. Whereas some studies show that warm beverages can help reduce anxiety and stress levels. So if you’re going to have a glass of milk before bed, maybe try heating it a little bit?
What if I can’t drink milk?
Nowadays, many people struggle to properly digest commercialized dairy. Many are lactose intolerant or struggle with a dairy allergy. That’s OK! You can try several other warm drinks to help you sleep!
- Herbal teas. Teas, such as chamomile, elderberry, or fruity teas, can help you wind down and relax. This goes back to the “warm drinks help you relax” part that I mentioned earlier. Chamomile is especially helpful when it comes to relaxing your mind and your body.
- Almond milk. Almonds contain tryptophans just like cows milk does. Almonds also contain magnesium and plenty of protein to help keep you full. Snacking on a handful of almonds or drinking a glass of warm almond milk can help you wind down, relax, and rest better.
- Decaffeinated green tea. Decaffeinated green tea (not regular green tea) can help lower stress levels and have a calming effect on your mind. Thanks to the amino acid theanine, green tea can help you wind down after a stressful day. Just be careful not to grab regular green tea as it does contain caffeine and might keep you awake.
Drinking warm milk before bed isn’t going to hurt you. It’s not a bad thing to get in some extra healthy fats, vitamins, minerals, and amino acids before bed. Especially if warm milk helps you relax, make you feel calm and happy. Try adding it into your bedtime routine! If you’re still struggling to get some sleep, here are a few other suggestions that you may want to try!
Make sure you ask your medical provider before changing anything in your diet, but warm milk is generally considered safe in pregnancy, postpartum, and breastfeeding. I hope this helps you rest well!
Disclaimer: All content and media on the Creating a Better Birth website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of a qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor or call emergency services. If you choose to rely on any information provided by Creating a Better Birth, you do so solely at your own risk.