You can sink into your sleepiness in 1 hour after drinking a glass of warm milk. Milk has tryptophan, calcium and magnesium which enhances the transition of tryptophan to serotonin that helps you fall asleep faster.
For Calcium, when combined with food, calcium can have a sedative effect on your body. Calcium deficiencies in your body can cause wakefulness and restlessness. Magnesium help induce sleep since a magnesium deficiency can cause nervousness which may prevent you from sleeping. Studies show that low levels of magnesium can lead to shallower sleep and cause you to wake more during the night. Try to add magnesium-rich foods to your diet. This includes wheat bran, almonds, cashews.
Is warm milk good before bed?
Yes, studies found that warm milk contains tryptophan that helps you fall asleep faster. As Tryptophan only found in the first phase of falling asleep, it only helps you get into your sleep mode but still not shown in research whether it helps you get into deep sleep mode throughout the night.
Milk and Honey Sleep Recipe
- 1 glass warm milk
- 1 drop vanilla extract
- 1 teaspoon honey
Heat milk for 2 minutes in microwave-safe container. Mix, then drink while it is still warm.
Honey is said to have sleep inducing properties. Dark honey contains more antioxidants than light-colored honey.
How to make a milk bath for better sleep and better skin
This milk bath is an ancient method to relax your mind and body before bed. Follow the list once a week, you’ll not only have better skin but also better sleep.
- 1/2 cup liquid honey
- 3 cups powdered milk
- Lavender buds
- Combine all ingredients and mix well
- Keep the mixture in a jar
- Scoop out a generous amount of the milk bath and dissolve in warm water.
A good idea is to keep track of your sleeping habits using a sleep log to record bedtime, wake time and any details regarding your sleeping patterns and the techniques or diet you have used to aid in the sleep process on any given night.
After you have observed how your body and your own specific metabolism have adjusted to your new diet, you can begin modifying your routine to incorporate more or less of the diet and techniques described here as needed. Be sure to note adjustments to your treatment in your sleep log. Therefore you know what works for your sleep insomnia.
Find out more about Top 10 Foods that help you sleep better