Did you ever get sent to bed with a warm glass of milk to help the snooze come faster? This old folktale has some controversy around whether it works — science says chances are low. But that doesn’t mean we can’t update this recipe with several science-backed spins.

    You’ve seen them all over the internet: Viral, colorful milks — from strawberry milk to the ever-popular golden milk. As delicious as they look (and are), they also can aid in sleep, relaxation, muscle recovery, and inflammation.

    Sip them as a healthy evening dessert or add them to your evening bedtime ritual to inspire sweet dreams. We’ve whipped up two personalized recipes for satisfying sleep — and four other options you can cozy up with!

    We all know that trendy golden milk has a powerhouse of health benefits. From fighting inflammation to supplying ample antioxidants, turmeric does it all. The common Ayurvedic medicinal spice is also widely used to aid in sleep quality.

    Initial mice studies have found that turmeric can protect against oxidative damage and sleep deprivation. Slip this super spice into your bedtime ritual to relax, improve mood, help depression , and potentially lower your anxiety levels (as seen in mice). For those with chronic conditions, it may also suppress inflammation .

    Our recipe: Warm, golden turmeric milk

    Photo by Tiffany La Forge

    Ingredients:

    • 2 cups milk of your choice (whole, coconut, almond, etc.)
    • 1 1/2 tsp. ground turmeric
    • 1/2 tsp. cinnamon
    • 1 1-inch piece of fresh, peeled ginger
    • 1 tbsp. honey or maple syrup

    Directions:

    1. Warm the milk, turmeric, cinnamon, ginger, and honey or maple syrup in a small saucepan until it simmers hot.
    2. Whisk well to dissolve spices and divide into two mugs.

    Drinking matcha before bed is a bit of a controversial topic due to the caffeine present in green tea. However, the caffeine content in matcha is relatively low ( less than half of an espresso ) and is balanced by the presence of the compound L-theanine .

    A cup of antioxidant-rich matcha milk before bed can have positive effects on your anxiety levels, metabolism , and overall health . To top it off, L-theanine raises serotonin, GABA, and dopamine levels, which can benefit sleep quality and help you relax .

    Make this: Try this creamy coconut matcha latte , which takes only 6 minutes to make!

    Ever tried fresh strawberry milk? Not the Nesquik variety, but more like this video that went viral with nearly two million views. Real strawberry milk was a spring trend in Korea, and now this version can actually be a sweet bedtime send-off for kids and adults. We can thank the antioxidants, potassium, and essential vitamins in strawberries for that.

    Vitamin B-6 , for example, is excellent for balancing the sleep-wake cycle and regulating melatonin . Strawberries’ high vitamin C content also makes this great for overall skin health . Think of it as an overnight face mask — that’s delicious!

    Our recipe: Strawberry milk

    Photo by Tiffany La Forge

    Ingredients:

    • 4 tbsp. strawberry puree
      • 2 cups roughly chopped strawberries
      • 2 tbsp. honey, or to taste
      • 1 tsp. vanilla extract
      • a pinch of salt
      • 8 oz. milk of your choice
      • 1 tbsp. chopped strawberries

    Directions:

    1. To make the puree: In a high-speed blender, blend the strawberries, honey, vanilla, and salt until smooth and combined.
    2. To make the strawberry milk, add 4 tbsp. of the strawberry puree and 1 tbsp. of chopped strawberries to each glass.
    3. Top with your cold or heated milk of choice. Stir and enjoy!

    From tea to aromatherapy, lavender is often used in the promotion of restful sleep and relaxation. But instead of diffusing it, why not try drinking it? The therapeutic nature of lavender is evident, from aiding in anxiety to healing skin wounds in mice .

    In terms of peaceful slumber, studies have shown that lavender scents increase slow-wave sleep and can leave you feeling more rested and rejuvenated the next morning. That makes this mild sedative a great choice to sip before bed.

    Make this: Drink this sleepytime lavender milk , naturally sweetened with honey and vanilla beans. Just the fragrant scent of vanilla and lavender alone could help lower your stress levels .

    Bananas are great news for overstressed muscles. Magnesium and potassium, both present in the fruit, can have positive effects on sleep and insomnia, especially in older adults . Even better, bananas also contain tryptophan , the sleep-regulating amino acid we discussed above.

    The magnesium in bananas also acts as a natural muscle relaxant, while potassium can be effective at treating restless leg syndrome. Add in a healthy dose of tryptophan, and bananas prove to be a triple threat for restful sleep.

    Make this: Try this tasty vegan banana milk that’s only two ingredients. But feel free to add regular or nondairy milk, or a touch of honey.

    You have the pick of the rainbow with these colorful, healthy bedtime milks. But it just might taste better when drinking with someone else! So share these recipes with your friends and family and discover a group favorite!

    Also, if you’re thinking about how to wake up healthy, consider adding ginger to your breakfast or boosting your coffee with a spoonful of antioxidants .

    Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries . Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram .

    Will milk calm you down?
    Drinking a warm glass of milk before bedtime is a long-standing tradition, and for good reason—there are several sleep-promoting nutrients in milk, such as tryptophan, magnesium, and melatonin. These components of milk increase melatonin production and relax nerves and muscles. more
    Does milk calm stress?
    A protein called lactium, found in milk is the latest soldier to help you in your battle against stress. This protein has a calming effect on the body, lowers blood pressure and reduces the cortisol levels. A glass of milk before going to bed induces sleep; and a sound sleep helps keep stress levels in check. more
    Does milk make calm?
    Why Does Warm Milk Make You Sleepy? Milk's sleep-promoting properties might be due to the amino acid tryptophan 7 . Tryptophan-enriched foods have been shown to improve sleep and mood 8 in the elderly. Tryptophan plays an important role in the production of serotonin and melatonin 9 . more
    Does milk make calm?
    Why Does Warm Milk Make You Sleepy? Milk's sleep-promoting properties might be due to the amino acid tryptophan 7 . Tryptophan-enriched foods have been shown to improve sleep and mood 8 in the elderly. Tryptophan plays an important role in the production of serotonin and melatonin 9 . more
    Does milk calm your stomach?
    If it's an excess of acid that's causing inflammation in the oesophagus or stomach, then milk may help. That's because milk coats the lining and buffers the acid inside your stomach. Milk can also help to quell the burning sensation of spicy foods like chilli. more
    Does milk calm stress?
    A protein called lactium, found in milk is the latest soldier to help you in your battle against stress. This protein has a calming effect on the body, lowers blood pressure and reduces the cortisol levels. A glass of milk before going to bed induces sleep; and a sound sleep helps keep stress levels in check. more
    Why does milk calm my stomach?
    If it's an excess of acid that's causing inflammation in the oesophagus or stomach, then milk may help. That's because milk coats the lining and buffers the acid inside your stomach. Milk can also help to quell the burning sensation of spicy foods like chilli. more
    Why is milk so calming?
    Melatonin is a hormone released by your body in response to darkness, in order to help you feel like sleeping 11 at night. Milk collected from cows milked at night 12 contains ample amounts of melatonin in addition to tryptophan. more
    Why does milk calm my stomach?
    If it's an excess of acid that's causing inflammation in the oesophagus or stomach, then milk may help. That's because milk coats the lining and buffers the acid inside your stomach. Milk can also help to quell the burning sensation of spicy foods like chilli. more
    Why does milk make me feel calm?
    Certain compounds in milk — specifically tryptophan and melatonin — may help you fall asleep. Tryptophan is an amino acid found in a variety of protein-containing foods. It plays an important role in the production of the neurotransmitter known as serotonin ( 6 ). more
    Does milk calm your stomach?
    If it's an excess of acid that's causing inflammation in the oesophagus or stomach, then milk may help. That's because milk coats the lining and buffers the acid inside your stomach. Milk can also help to quell the burning sensation of spicy foods like chilli. more

    Source: www.healthline.com

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