Unveiling the Sleep-Inducing Magic of Warm Milk: Peptides at Play

Ah, the timeless ritual of a warm glass of milk before bed. Some people swear by it for sleep. I’ve often wondered if there was more to this cozy custom than just tradition. And it turns out there is.

Why does milk make us feel groggy when we drink it before bedtime? Forget tryptophan — the new sleep hero could be casein, the protein that gives milk its creamy texture.

This power protein, loaded with muscle-building amino acids, may be the ingredient you need to help you fall asleep, rest easily, and recover strong.

And if you exercise, there’s another perk. When you drink milk, you also give your muscles the amino acids they need to recover and repair after a workout. Bonus: Milk contains another muscle-building protein called whey.

How Milk Helps You Sleep

Back to how milk makes you sleepy. When you digest casein, your body breaks it down into tiny protein fragments called peptides.

One such peptide is casein tryptic hydrolysate or CTH. Researchers recently studied CTH and found it binds to receptors in the brain that promote sleepiness.

So, it’s not only the tryptophan effect, as many people believe; it’s CTH, one of the peptides created when you digest casein in milk.

Once CTH enters your nervous system, scientists think it interacts with GABA (gamma-aminobutyric acid), a neurotransmitter that causes you to feel sleepy.

Here’s a simpler way to look at it: Picture your nervous system as a busy network, with neurotransmitters like chatty neighbors always talking to each other.

CTH is the new guy in the neighborhood — a mellow dude who strikes up a conversation with GABA, the local chill expert.

As CTH and GABA shoot the breeze, they spread a peaceful vibe. Their laidback chatter whispers, “Dude, relax,” until your brain eases into a cozy sense that it’s time to kick back and unwind.

Why Is This Important?

Too many people have trouble winding down and getting decent shuteye in our always-on-the-go world. No wonder so many folks end up popping sleeping pills every night!

But here’s the thing — those conventional sedatives doctors prescribe all the time? They can backfire. Yes, they’ll knock you out cold the first few nights you take them. But you might feel even groggier the next day like you never really got restful sleep.

Plus, the most widely prescribed sedating medications are benzodiazepines, which are habit-forming. Even the least harmful medications that doctors sometimes recommend for insomnia, antihistamines can cause lingering brain fog and fatigue the next day.

That’s why more people are looking for natural sleep solutions that improve sleep quality without the nasty side effects.

Safer options like magnesium, valerian root, chamomile tea, and now, peptides from warm milk. Chamomile tea might be your answer, but if you don’t like the flavor, a glass of warm milk may do the trick, too.

I drink plant-based milk alternatives, which lack casein. So, I haven’t directly tested the sleep-inducing properties on myself. But I have talked to patients who claim that drinking a warm glass of milk helps them drift off faster.

Plus, there are other reasons warm milk may help you get a better night’s sleep. As mentioned, drinking warm milk increases tryptophan in the brain, a precursor to two brain chemicals that help you get a better night’s sleep: serotonin and melatonin.

Plus, the ritual of drinking a warm beverage before turning in is relaxing in and of itself. The same goes for chamomile tea, another beverage that helps your body relax and go into sleep mode.

A Natural Path to Serene Sleep

Peptides in a glass of warm milk show potential as a gentle way to bring on sleep without the harsh side effects. They work by binding to receptors in the brain that regulate sleep cycles.

It’s fascinating stuff and shows we shouldn’t underestimate the power of food for regulating essential functions like sleep. If you have chronic sleep problems, see your healthcare provider to rule out more serious causes, like sleep apnea, and ensure you practice good sleep hygiene habits. But you also might consider drinking a glass of milk.

References:

• Warm milk makes you sleepy — peptides could explain why — American Chemical Society. American Chemical Society. Published 2021. Accessed January 4, 2024. https://www.acs.org/pressroom/presspacs/2021/acs-presspac-october-13-2021/warm-milk-makes-you-sleepy-peptides-could-explain-why.html
• Komada Y, Okajima I, Kuwata T. The Effects of Milk and Dairy Products on Sleep: A Systematic Review. Int J Environ Res Public Health. 2020 Dec 16;17(24):9440. doi: 10.3390/ijerph17249440. PMID: 33339284; PMCID: PMC7766425.

Originally published on Medium.com