Howdy, Bestie viewers! From eye masks to blackout curtains, to sleeping medicines,
there are plenty of creative ways you can get sleep. However, you may already have a terrific
alternative in your refrigerator. We’re talking about a glass of milk. Drinking warm milk before
bed is something that many of us have done. In today's video, we'll figure out if drinking
milk is just a tradition, or if there’s some scientific evidence supporting it.
Does tryptophan in milk improve sleep quality? What about Vitamin D? Wait a
second, calcium helps me get to sleep? We’re talking about all this AND more! Let’s begin!
Calcium Did you know a third of all Americans aren’t
getting proper sleep? Well, they’re not alone. Insomnia and other sleep disorders are becoming
widespread around the world. People’s lives seem to be so fast-paced and stressful that they just
can’t find a way to sleep. And what’s worse is that not a whole lot is being done to fix it.
Studies prove that insomnia is one of the most ignored illnesses around,
with long-term consequences on a patient's health. This problem is so common that it’s known
to affect up to 30% of the global population. Research also shows that consuming dairy products
like milk and cheese before bed may help some people sleep better, while the cause for this
is unknown. Most researchers believe that the sleep-inducing properties of milk come
from specific chemicals, or the psychological impacts of having a relaxing bedtime ritual.
It may also be a combination of the two. One of the important minerals in milk is calcium.
Calcium is essential for strong bones and teeth. It also helps to improve your overall
health and well-being. According to research, eating calcium-rich meals or taking a calcium
supplement before bedtime can help you sleep well. Taking calcium at night may also help
you avoid mineral deficits and bone loss. Calcium levels in the body are often greater
during deep sleep, such as the rapid eye movement (REM) period. Calcium insufficiency
might cause difficulties such as the lack of REM or altered REM sleep. Calcium consumption
is linked to fewer difficulties falling asleep and non-restorative sleep. Reduced sleep difficulties
associated with higher calcium may be due to calcium's effects on blood pressure reduction.
How do you satisfy your daily calcium requirement? Do you even get the proper amount?
Sound off in the comment section, and start a conversation with our Bestie community...
Melatonin Have you not heard
about melatonin? I mean, it’s arguably one of the most well-known sleep-inducing chemicals.
This substance occurs naturally in your body and is released by the pineal gland,
which helps control the circadian rhythm. The highest amount of this hormone is generated
at night, which helps us fall asleep. Even though melatonin is a naturally occurring hormone,
its levels steadily decline with age, resulting in poor sleep quality and other sleep disruptions.
Fortunately, milk can help enhance your melatonin levels,
allowing you to sleep sooner and better. According to several studies, milk produced at night has
greater quantities of melatonin and can aid in the sleep of children, adults, and even animals.
Furthermore, research suggests that melatonin serves as a mood enhancer,
antioxidant, and anticancer agent. It’s also known to play a role in the prevention of osteoporosis.
You can try drinking the traditional golden milk that offers a slew of health advantages.
Turmeric does it all, from reducing inflammation to providing plenty of antioxidants.
In a small saucepan, heat the milk, turmeric, cinnamon, ginger, and honey until it’s super hot.
Turmeric has been shown to protect us against oxidative damage and sleep deprivation.
Insert this powerful spice into your evening milk routine. Not only will this help you relax,
it will also enhance your mood, alleviate sadness, and lessen your anxiety levels.
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Vitamin D You must have
heard that Vitamin D is required for healthy cell development, neuron and muscle function,
and proper immune system function. It also aids in the reduction of inflammation,
which is known to play a role in disorders such as heart disease, diabetes, autoimmune diseases,
and cancer. According to studies that have examined vitamin D levels with illness risk,
having low blood levels of the vitamin is associated with a higher risk of a variety of
chronic diseases, but having adequate or higher levels appears to result in a decreased risk.
However, one of Vitamin D's lesser-known advantages is its role in promoting
good sleep and reducing sleep disturbance and daytime neurocognitive impairment.
Many people fail to fulfil their daily vitamin D requirements. According to research,
25% of Canadians do not achieve their nutritional needs through their diet. Vitamin D is allowed by
legislation in certain countries, including Canada and Sweden. While it isn’t necessary
for the United States, most milk makers add it voluntarily throughout the milking process.
The combination of calcium and vitamin D from milk also help in the prevention
and treatment of osteomalacia, or soft bones. This is associated with rickets,
a condition that can really harm elderly people. To get some restful sleep, you can try drinking
lavender milk at night. Lavender milk for sleep serves as a mild sedative, promoting deep,
slow-wave sleep and feeling more relaxed the next morning.
Lavender is frequently used in the development of peaceful sleep and relaxation. The medicinal
properties of lavender are pretty expansive. It can help reduce anxiety and repair skin lesions.
Those are both a plus if you ask me! Lavender smells have been found in studies to
promote slow-wave sleep and can leave you feeling more relaxed and energized the next morning.
As a result, this light sedative is an excellent choice for sipping before bed.
Before we move ahead, here’s another video you might like. Has the fatigue been getting
to you lately? Well there are many reasons behind this other than just lack of sleep.
Watch and identify 11 reasons why you’re always feeling tired. Now back to our talk on why you
should be drinking milk before bed… Tryptophan
Just like a cup of coffee can make you hyperactive, a glass of warm milk can help you
go to sleep. While some of what makes milk useful for sleep is scientific, there’s also an element
that is all in your head. There’s something about warm milk that reminds you of the good old days.
Back when you had things much easier, and there were fewer responsibilities.
The feeling of drinking a warm cup of milk brings us back to our childhood.
This state of mind soothes the brain and puts us in a relaxed state. This helps
us fall asleep quicker. But this can’t be done without the help of chemicals like tryptophan.
Tryptophan is an amino acid that may be found in several protein-rich meals. It is essential
for the creation of a neurotransmitter called serotonin. This is an important amino acid that,
like melatonin, has been shown to improve sleep quality. Tryptophan is metabolized in your body
to generate serotonin. Serotonin regulates your mood, feelings of well-being, and relaxation,
which aids in sleep, among other things. Studies have also revealed that tryptophan is
transformed into melatonin in the gastrointestinal system. As previously stated, this hormone plays
a significant role in initiating sleep in both humans and animals. Without enough tryptophan
in the body, your melatonin and serotonin levels are likely to fall, which will not only disrupt
your sleep but may also increase your risk of depression, Alzheimer's, and premature ageing.
Some of you may also associate tryptophan with eating a ton of turkey on Thanksgiving.
The tryptophan is what makes you pass out on the couch right after dinner.
It’s called a turkey nap in my family! While unwanted sleepiness is annoying at times,
tryptophan is an important amino acid that all of us require in our diets.
There are a lot of reasons for this. Not only will it help you fall asleep, tryptophan also
allows your brain to function better. We don't make it in our bodies as humans,
therefore we have to eat it to get the benefits. Fortunately for us,
it's found in a wide variety of ordinary meals. There is a simplified way of providing
tryptophan to the brain. Carbohydrates combined with dairy or tryptophan should
raise insulin levels, making it simpler for tryptophan to reach the brain.
Milk is high in protein, so if you're looking for a simple method to increase your protein
consumption and sleep quality, there is nothing better than sipping a warm and
delicious cup of milk at night. You can also reduce your fat consumption with skim milk.
Let’s keep the conversation going with a couple more sleep-related videos, shall we?
Here’s what you need to know… Check out 7 milk drinks that will help you sleep
faster & better. Or how about the 6 best foods that will help you sleep better instantly?
Go ahead, click one. Or better yet, watch both, and learn how adding a soothing drink
to your nightly routine can change your life for the better. Do you, or anyone you know,
have some interesting milk recipes to try before sleeping? Let us know in the comments below!