Drinking milk before bed is a common habit for many people. However, there are certain cases where this may not be advisable.
What You Need to Know About Drinking Milk at Night
Drinking milk before bed is a familiar routine for many. Not only does milk help you feel calm and relaxed, but numerous studies have shown that consuming milk before sleep has positive effects.
However, regularly drinking milk and consuming dairy products at night can also lead to various health side effects.
Many people have the habit of drinking a glass of milk at night to help them sleep better. (Image source: Fittify).
What are the benefits of drinking milk at night?
According to Healthshots, Dr. Deepali Sharma, a clinical nutritionist at CK Birla Hospital, New Delhi (India), states that drinking a warm glass of milk before bed is an age-old practice that offers many potential benefits.
Promotes better sleep
Milk, along with other dairy products, is a source of tryptophan—a well-known amino acid famous for its sleep-inducing properties. Tryptophan acts as a precursor for the synthesis of both melatonin and serotonin in the body. Melatonin, commonly referred to as the “sleep hormone,” helps regulate the sleep-wake cycle and enhances the quality of nighttime sleep.
Additionally, serotonin functions as a multifaceted neurotransmitter, contributing not only to mood regulation but also playing a key role in appetite control, sleep regulation, and pain perception.
“The combination of these molecules creates a sense of peace and tranquility, helping you achieve restful sleep,” the expert remarked.
The effects of tryptophan are not limited to sleep regulation. Your liver also uses this amino acid to produce niacin—a crucial component of the vitamin B3 complex. Niacin aids in energy metabolism and DNA synthesis, supporting essential bodily functions.
Enhances skin beauty
According to First Cry Parenting, regularly drinking milk can improve skin condition by providing a youthful appearance. Milk contains vitamin B12, which can help prevent the loss of skin elasticity and promote collagen, giving the skin a bright look.
Vitamin A found in milk can stimulate the formation of new cells and help combat various skin ailments, making the skin radiant and flawless.
Reduces stress
Drinking a warm glass of milk before bed is an effective way to reduce stress. The lactium protein in milk can soothe the body by lowering blood pressure, relaxing muscles, and reducing cortisol levels—a hormone released during stress. Lactium can influence brain receptors to help manage stress and anxiety.
Drinking milk can help you relax, reduce stress, and sleep better. (Image source: Firstcry).
Who should avoid drinking milk at night?
While sipping warm milk can help you sleep better, it may not be suitable for everyone.
Dr. Sharma adds that factors such as individual tolerance, dietary preferences, and overall health must be considered when evaluating the timing and amount of milk consumed before sleep.
Individuals looking to lose weight
Drinking milk at night is a good idea if you want to achieve restful sleep, but it may not be beneficial for those trying to lose weight.
According to nutrition experts, consuming milk at night can slow down digestion and affect liver function. This process impacts the body’s metabolic rate and may lead to fat accumulation and weight gain.
Regularly drinking milk can significantly increase your daily calorie intake, which can contribute to weight gain.
Drinking milk at night may even trigger insulin release due to the carbohydrates in milk, potentially disrupting your body’s biological rhythm.
Women experiencing hormonal changes
Generally, women are advised to avoid drinking milk at night if they are experiencing any hormonal changes. Overconsumption of milk may cause blood sugar levels to rise by activating insulin growth factors, particularly in individuals with polycystic ovary syndrome (PCOS).
Some studies have found that milk contains small amounts of various hormones, including progesterone and estrogen, which can cause hormonal changes and exacerbate issues in women.
The expert recommends consuming milk and dairy products to absorb the nutritional value of these foods but in moderation.
Additionally, it is essential to supplement other nutrients such as protein and calcium to avoid any deficiencies, even when reducing milk intake.
