Between You,
Me and the Lamp Post
Day 36: Does
Warm Milk Help You Sleep
Last night was one of those nights again ... tossing
and turning and waiting for the sandman to come. I felt perfectly tired when I
went to bed and I expected to fall asleep the moment my head hit the pillow,
but once under the duvet, I was wide awake.
Are you one of those lucky people who fall asleep
the moment they lie down? Many people have problems falling asleep,
or suffer from another form of insomnia where they wake up in the middle of the
night and can’t go back to sleep again. An old remedy for sleeplessness other
than counting sheep is drinking a cup of warm milk. But does warm milk really help
you sleep, or is it a myth?
Urban legend has it that warm milk is sleep-inducing
because it contains the enzyme tryptophan. This is the same enzyme that is
found in turkey meat and that is credited with lulling people to sleep after a big
Thanksgiving dinner. However, studies
have shown that it’s not the turkey meat that makes you sleepy, as you would
have to consume 40 pounds of the meat for the tryptophan to have any effect.
If you’ve been tossing and turning, and you
eventually get out of bed to warm up some milk, you’ve taken the first step in
the right direction, getting up. Going to the kitchen to warm up something
relaxes your brain because you’re no longer concerned about falling asleep.
While you wait for the milk to warm, your mind relaxes even more, thus
preparing you for sleep. Making a cup of herbal tea would have the same effect
because it’s the warmth that gives you comfort. People often discover that once
back in bed, they can fall asleep even before they’ve taken one sip of the
milk.
Further studies have shown that although tryptophan
can help with the first phase of sleep, it can interfere with the remaining
sleep phases. Tryptophan, when taken in conjunction with high protein foods
such as milk, can decrease the chances that the enzyme even reaches the brain.
If you find it hard to fall asleep, it’s a good idea
to reach for foods rich in carbohydrates. While it’s not recommended to have a
big meal before going to bed, never go to bed hungry either. Mix protein foods
with carbohydrates to encourage the brain to produce a calming hormone called
serotonin. Good choices would be a slice of whole-wheat toast topped with a
slice of low-fat cheese or one banana combined with a teaspoon of peanut
butter.
Any number of details could be to blame for
preventing you from falling asleep. Stress, the room’s temperature, too much
light, an uncomfortable mattress or even an overly fluffy pillow can cause
insomnia. There are companies that specialize in making sleep aid products. They
manufacture eye masks, pillows, herbal teas, and natural sleep-promoting
supplements to fight your insomnia.
Does warm milk help you sleep? Not really, but the routine of preparing something warm is enough to relax you.
