Why you feel sleepy after consuming a glass of warm milk

 Why you feel sleepy after consuming a glass of milk 

A glass of milk

Introduction 

Poor sleep quality and inadequate sleep affect a large portion of the populace. Researchers made it known that poor sleep can result to depression and anxiety disorders which are behavioural risk factors for the development of cardio-metabolic diseases. Healthy meal results to good health and now, studies have shown that healthy diet (like the consumption of warm milk) can influence the quality of the sleep and its cycle.

 In this article we will discuss why milk is essential for sleep promotion and improvement,  and the side effects of excessive consumption.

Essentiality of milk for sleep improvement 

Milk is widely known as a strong source of Vitamin D and calcium including other nutrients like zinc and magnesium. Some experts suspected that milk's potential role as a sleep-aid has little to do with it's nutritional value and that it's instead more closely related to the psychological effect of having a peaceful bedtime ritual.

Person sleeping after consuming a glass of warm milk

 Cold milk or warm milk, which is better? Sometimes you get confused of which one to consume. Well till date, there are no studies that compared the effects of consuming milk of different temperatures. Even though warm liquids have a calming effect on the nervous system and may be more effective for lulling you into sleep than cold liquids, results still depend on individual differences.

Milk products consist of several properties that are hypothesised to be involved in sleep, including a higher tryptophan content and melatonin. Studies have shown that milk harvested at night has higher tryptophan and melatonin contents than the milk harvested during day time. Foods rich in tryptophan have shown to improve sleep and mood in elderly. Tryptophan is very essential in the production of serotonin and melatonin vital to induce relaxation and sleepiness. Melatonin which is a hormone secreted by the pineal gland, helps to regulate the sleep and wake cycle called the circadian rhythm. Evidences have proved the taking supplements of tryptophan and melatonin compounds may improve sleep and reduce symptoms of anxiety and depression that can crop up at bedtime. Other supplements of antiinflammatory and antioxidant components just like milk also contribute to improvement in sleep quality.

Transfer of milk to a glass cup

Side effects 

In as much as milk enhances sleep and its cycle, it also has great impact to the body when consumed out of proportion. The excessive consumption of milk slows down the digestion process and affects the liver function, which further impacts the metabolic rate and leads to fat deposition and weight gain. Also, the too much of tryptophan and melatonin results to drowsiness and sleep and may lead to sleep disturbances and disorders.

Conclusion

Warm milk has great influence in the quality of sleep and its cycle. Therefore, it is advisable to consume a glass of warm milk before bedtime or especially after a strenuous day which helps to calm the nerves and keep the body in an improved condition. Consumption at moderation is critically important. If you have a special health issue like lactose intolerant, consult the attention of your health care provider on the better alternatives to help improve your sleep.