Does warm milk help when you can not fall asleep?
Can not sleep? Then you’ll have the advice: drink a cup of hot milk! But is this true? Provides drinking milk make you sleepy?
Protein-rich foods such as milk and milk products containing the sleep-inducing amino acid: tryptophan. Warm milk before bedtime is a good way to get in the recommended amount of milk a day and can be relaxing in a reassuring way. But the consumption of milk in this way does not cause induce sleep because that is the amount of tryptophan namely for small milk.
Sleep and Tryptophan
Tryptophan is an amino acid that promotes sleep and can be found in small volumes in all of the protein-rich foods. It is a precursor of sleep-inducing compounds with serotonin (a neurotransmitter) and melatonin (a hormone that also functions as a neurotransmitter). Tryptophan can thus have a sedative effect, but only when it enters the brains by breaking a blood-brain barrier. Additionally tryptophan using the same transport as all other amino acids, it must ‘fight’ against them to get into the brains.
Tryptophan combine with carbohydrates
An effective way to get a relaxing effect by combining protein-rich foods such as milk and milk products with carbohydrates. While eating only protein-rich products is probably not effective enough to induce sleep because of the inadequate levels of tryptophan, it can in a dish along with carbohydrates and proteins make more tryptophan for brains. A large meals, especially one that is very rich in carbohydrates, stimulates the release of insulin. This promotes the clearance of other amino acids from the bloodstream and facilitates the entry of tryptophan in the brains, where it can provide a soothing effect.
Consuming milk or milk products is probably not enough to affect fatigue or sleepiness, because milk does not itself contain enough tryptophan. Hence, milk and dairy products can be consumed at any time of the day. However, it can of milk in combination with a carbohydrate-rich meal before bedtime to be a possible support in order to cause drowsiness. Moreover, this choice can not only make sure to end the day in a peaceful manner and to achieve a good night’s sleep, but also help people to gain within the recommended 2 to 4 servings of milk they need every day, depending on the age group.
Also read: Food and insomnia. What can you (do not) eat?