Drinking warm milk right before bedtime to sleep better is an age-old remedy having been
used for decades. It's still a popular choice today. And there’s scientific reasons to
back it up. Hi viewers and welcome back to Bestie! The reason why many mothers and scientific
experts alike swear by milk is because it contains significant amounts of the amino
acid tryptophan. Once tryptophan is inside your body, it's converted to the natural hormone
melatonin in the body, which helps to regulate your natural sleep state. In simple words,
you sleep better because of it.
But drinking warm milk everyday can become boring and nutritionally monotonous. There
are different ingredients which are healthy and tasty that you can add to your milk to
better its taste and elevate its sleep aiding abilities. And in today’s video, we will
tell you about milk recipes that you can make using them. From turmeric milk, ashwagandha,
cinnamon, banana to cherry milk and more, watch till the end to learn about all of them.
Strawberry Milk: Strawberries are rich in the vitamin B6, which also benefits the body
by converting tryptophan into serotonin, which then regulates melatonin. Simply put, it helps
you sleep better.
Research supports the link between Vitamin B6 and a good night’s rest. In a study,
those who took a B6 supplement before bed reported better quality of sleep and feeling
more refreshed on waking. To reap the benefits of this drink be sure to use fresh strawberries
rather than flavouring.
Pour two cups of whole milk into a large glass and place in the freezer so milk becomes very
cold. You can skip this step if you are making the syrup ahead of time. In a small pot, combine
1/2 cup hulled and chopped strawberries, ¼ cup sugar, and ¼ cup water. Bring to a low
boil and cook, stirring occasionally, for 10 minutes, until fragrant and reduced.
Now Use a fine mesh strainer to strain syrup into a small bowl or cup. Discard the strawberries.
Mix 3 tablespoons or about 2/3rd of the syrup into your very cold milk. Stir and then add
more syrup to taste. Add food coloring if desired. Drink it right before bed and enjoy
peaceful sleep.
Are you a fan of strawberries? What is your favourite way of adding them to your diet?
Is it in smoothies, salads or just raw? We would love to know in the comments section
down below!
Golden Turmeric Milk: This creamy, comforting drink is made of ingredients that have been
shown to promote a good night’s sleep. It contains turmeric which aids digestion and
has calming properties that lead to sounder sleep. If you have aches and pains, golden
milk for joints is a popular remedy, as it is anti-inflammatory too. It also contains
almonds which is rich in magnesium that promotes both sleeping and muscle relaxation. The ginger
in this recipe calms your stomach and promotes relaxation. Some studies suggest ginger can
help reduce anxiety.
Combine 1 cup unsweetened almond milk, 2 teaspoons honey, 1/2 teaspoons almond butter, 1/2 teaspoon
pure vanilla extract, 1/4 teaspoon Ground Turmeric and 1/8 teaspoon Ground Ginger in
a small saucepan. Heat over medium heat until warmed through. Keep whisking briskly so that
the almond butter does not stick to the bottom and the spices incorporate. Do not let boil.
Pour into a mug and sip deeply.
You can store leftovers in an airtight container such as a mason jar in the refrigerator for
up to 3 days. When you want to drink it again, just reheat on the stove, stirring to recombine
the spices and almond butter and you are good to go!
Ashwagandha Milk: Ashwagandha has been used for centuries to alleviate stress, anxiety
and fatigue, and is regarded as a general all-purpose tonic. Recent clinical research
has shown ashwagandha to play a role in treating stress, anxiety, depression and insomnia.
In a study, chronically stressed patients randomly received placebo or an ashwagandha
root and leaf extract. After 60 days, the ashwagandha group showed a significant decrease
in anxiety. In another study, adults with a history of chronic stress were assigned
either to a placebo group or a treatment group where they took a high-concentration full-spectrum
extract of ashwagandha root, for a 60-day period. Those taking ashwagandha had a significant
reduction in all stress-assessment scales.
Take 1 cup whole milk or unsweetened nut milk such as hemp, almond, or cashew and bring
it to a simmer in a small saucepan over medium-low heat. Whisk in ½ teaspoon ground cinnamon,
½ teaspoon ground turmeric, ¼ teaspoon ground ashwagandha and 2 pinches of ground cardamom.
Whisk vigorously to avoid any clumps. Add coconut oil, reduce heat to low, and continue
to cook until warmed through, 5–10 minutes. Remove from heat and let cool slightly. Pour
into a mug, drink warm, and climb right into bed.
Cinnamon Milk: Have you ever been in a deep sleep and then suddenly woke up for seemingly
no reason? You’re not waking up because you’ve gotten enough sleep and it’s time
to get up. You can blame blood sugar spikes and crashes for it. Cinnamon regulates blood
sugar levels, which can keep you from waking up suddenly out of a dead sleep. It also improves
blood circulation, a plus if you suffer from cold feet and hands at night. It can relieve
cramps and help you fall asleep faster.
In a vessel or a saucepan, take one cup milk and 1-2 small pieces of cinnamon bark. Let
it heat until little bubbles start forming around the sides of the saucepan. Now bring
down the heat. With the help of tongs or spoon, remove the barks and give it a good stir.
You can also strain the mixture. Serve it with garnish of cinnamon powder. You can also
add a teaspoon of honey for taste.
Chamomile Milk: Chamomile has some unique properties that can benefit the quality of
your sleep. It contains apigenin, an antioxidant that promotes sleepiness and reduces insomnia.
A study found that people who consumed 270 milligram of chamomile extract twice daily
for 28 days had 1/3rd less night time awakening and fell asleep 15 minutes faster than those
who did not consume the extract. Researchers believe that chamomile may function like a
benzodiazepine, which are prescription drugs that can reduce anxiety and induce sleep.
Add ¼ cup water to a small saucepan, and heat until it comes to a simmer. Turn off
heat as soon as it starts boiling. Add 1 chamomile tea bag and let it rest for a few minutes.
Remove the bag. Next add one teaspoon of honey and mix, although this is optional. Pour in
1 cup milk of your choice and whisk vigorously again. Heat until the milk is steaming and
just about to start simmering. Pour into a mug, and enjoy!
Banana Milk: Banana milk is a great sleeping aid because of the presence of magnesium which
promotes sleep by working as a natural muscle relaxant. It induces the same state of relaxation
that you feel right before you fall asleep. It is also rich in potassium, which works
in synergy with magnesium and has been shown to be useful for people who have trouble staying
asleep at night. Cramps can disrupt your rest and make it difficult to fall back asleep.
They are often a result of low potassium levels. Since potassium balances the sodium and electrolytes
in the body, it can reduce the likelihood of developing nighttime muscle cramps.
Just like milk, it contains Tryptophan, which is a powerful essential amino acid. Studies
have found that its natural sedative effects can help you fall asleep easier and stay asleep
for longer.
Take 2 sliced bananas, 1/2 cup nonfat plain Greek yogurt, 1/2 tablespoon ground flax seeds,
1 cup unsweetened plain almond milk and 1 teaspoon vanilla extract. Place all ingredients
in a high-speed blender and blend on high until smooth. You may add more almond milk
depending on the thickness that you need.
If you are in the habit of eating bananas and throwing the peel away, then we got news
for you. Stop doing it now, because they have a variety of uses. To know what we are talking
about, watch this video titled “13 Surprising Ways To Use Banana Peels For Everyday Life”
Now back to Milk Recipes That Will Help You Sleep Better
Cherry Milk: Cherry milk is a safe and effective way to treat insomnia and increase the amount
of sleep you get each night. That’s because tart cherries are naturally rich in melatonin,
a hormone responsible for sleepiness. They also contain a good amount of tryptophan and
anthocyanins, two compounds that may help your body create melatonin resulting in a
better sleep. Research shows that supplementing with tart cherry juice increases levels of
melatonin and helps improve sleep quality and duration.
In one study, participants suffering from insomnia drank either 16 ounces of tart cherry
juice or the same amount of a placebo juice each day for two weeks. It was found that
Cherry juice increased sleep time by an average of 85 minutes.
Heat 1 cup unsweetened almond milk and ½ cup tart cherry juice in a small saucepan
over medium heat. Whisk continuously, adding in 1-2 tablespoon honey just as the mixture
starts to heat up for about 3-5 minutes. Remove from heat and whisk in the vanilla extract.
For a creamier texture, before adding to the cup, use a handheld frother for a whipped
and frothy finish. Once you are asleep after drinking one of
these milks, you might think that your body is at rest. But that is not the case as there
are plenty of things that are happening within your body while you sleep. You can find out
more about what we are talking about by:
Finding out about the 12 Ways To Burn Fat And Lose Weight While You Are Sleeping
Getting to know about What Happens To Your Body When You Go To Sleep
These 2 videos will surely help you better understand why sleep is so important for your
health.
Also, don’t forget to like and subscribe to our channel. Have you given any of these
milk recipes a try? Let us know in the comments section below!