Drinking warm milk right before bedtime to sleep better is an age-old remedy having been used for decades.

It’s still a popular choice today. And there’s scientific reasons to back it up.

The reason why many mothers and scientific experts alike swear by milk is because it contains significant amounts of the amino acid tryptophan.

Once tryptophan is inside your body, it’s converted to the natural hormone melatonin in the body, which helps to regulate your natural sleep state.

In simple words, you sleep better because of it.

But drinking warm milk everyday can become boring and nutritionally monotonous.

There are different ingredients which are healthy and tasty that you can add to your milk to better its taste and elevate its sleep aiding abilities.

And in this article, we will tell you about milk recipes that you can make using them.

From turmeric milk, Ashwagandha, cinnamon, banana to cherry milk and more, read till the end to learn about all of them. 7 Milk Drinks that will help you Sleep Better.

Strawberry Milk:

Strawberries are rich in the vitamin B6, which also benefits the body by converting tryptophan into serotonin, which then regulates melatonin.

Simply put, it helps you sleep better.

Research supports the link between Vitamin B6 and a good night’s rest.

In a study, those who took a B6 supplement before bed reported better quality of sleep and feeling more refreshed on waking.

To reap the benefits of this drink be sure to use fresh strawberries rather than flavouring.

Pour two cups of whole milk into a large glass and place in the freezer so milk becomes very cold.

You can skip this step if you are making the syrup ahead of time.

In a small pot, combine 1/2 cup hulled and chopped strawberries, ¼ cup sugar, and ¼ cup water.

Bring to a low boil and cook, stirring occasionally, for 10 minutes, until fragrant and reduced.

Now Use a fine mesh strainer to strain syrup into a small bowl or cup. Discard the strawberries.

Mix 3 tablespoons or about 2/3rd of the syrup into your very cold milk.

Stir and then add more syrup to taste.

Add food colouring if desired.

Drink it right before bed and enjoy peaceful sleep.

Golden Turmeric Milk:

This creamy, comforting drink is made of ingredients that have been shown to promote a good night’s sleep.

It contains turmeric which aids digestion and has calming properties that lead to sounder sleep.

If you have aches and pains, golden milk for joints is a popular remedy, as it is anti-inflammatory too.

It also contains almonds which is rich in magnesium that promotes both sleeping and muscle relaxation.

The ginger in this recipe calms your stomach and promotes relaxation.

Some studies suggest ginger can help reduce anxiety.

Combine 1 cup unsweetened almond milk, 2 teaspoons honey, 1/2 teaspoons almond butter, 1/2 teaspoon pure vanilla extract, 1/4 teaspoon Ground Turmeric and 1/8 teaspoon Ground Ginger in a small saucepan.

Heat over medium heat until warmed through.

Keep whisking briskly so that the almond butter does not stick to the bottom and the spices incorporate.

Do not let boil.

Pour into a mug and sip deeply.

You can store leftovers in an airtight container such as a mason jar in the refrigerator for up to 3 days.

When you want to drink it again, just reheat on the stove, stirring to recombine the spices and almond butter and you are good to go!

Ashwagandha Milk:

Ashwagandha has been used for centuries to alleviate stress, anxiety and fatigue, and is regarded as a general all-purpose tonic.

Recent clinical research has shown ashwagandha to play a role in treating stress, anxiety, depression and insomnia.

In a study, chronically stressed patients randomly received placebo or an ashwagandha root and leaf extract.

After 60 days, the ashwagandha group showed a significant decrease in anxiety.

In another study, adults with a history of chronic stress were assigned either to a placebo group or a treatment group where they took a high-concentration full-spectrum extract of ashwagandha root, for a 60-day period.

Those taking ashwagandha had a significant reduction in all stress-assessment scales.

Take 1 cup whole milk or unsweetened nut milk such as hemp, almond, or cashew and bring it to a simmer in a small saucepan over medium-low heat.

Whisk in ½ teaspoon ground cinnamon, ½ teaspoon ground turmeric, ¼ teaspoon ground ashwagandha and 2 pinches of ground cardamom.

Whisk vigorously to avoid any clumps.

Add coconut oil, reduce heat to low, and continue to cook until warmed through, 5–10 minutes.

Remove from heat and let cool slightly.

Pour into a mug, drink warm, and climb right into bed.

Cinnamon Milk:

Have you ever been in a deep sleep and then suddenly woke up for seemingly no reason?

You’re not waking up because you’ve gotten enough sleep and it’s time to get up.

You can blame blood sugar spikes and crashes for it.

Cinnamon regulates blood sugar levels, which can keep you from waking up suddenly out of a dead sleep.

It also improves blood circulation, a plus if you suffer from cold feet and hands at night.

It can relieve cramps and help you fall asleep faster.

In a vessel or a saucepan, take one cup milk and 1-2 small pieces of cinnamon bark.

Let it heat until little bubbles start forming around the sides of the saucepan.

Now bring down the heat. With the help of tongs or spoon, remove the barks and give it a good stir.

You can also strain the mixture.

Serve it with garnish of cinnamon powder.

You can also add a teaspoon of honey for taste.

Chamomile Milk:

Chamomile has some unique properties that can benefit the quality of your sleep.

It contains apigenin, an antioxidant that promotes sleepiness and reduces insomnia.

A study found that people who consumed 270 milligram of chamomile extract twice daily for 28 days had 1/3rd less night time awakening and fell asleep 15 minutes faster than those who did not consume the extract.

Researchers believe that chamomile may function like a benzodiazepine, which are prescription drugs that can reduce anxiety and induce sleep.

Add ¼ cup water to a small saucepan, and heat until it comes to a simmer.

Turn off heat as soon as it starts boiling.

Add 1 chamomile tea bag and let it rest for a few minutes. Remove the bag.

Next add one teaspoon of honey and mix, although this is optional.

Pour in 1 cup milk of your choice and whisk vigorously again.

Heat until the milk is steaming and just about to start simmering.

Pour into a mug, and enjoy!

Banana Milk:

Banana milk is a great sleeping aid because of the presence of magnesium which promotes sleep by working as a natural muscle relaxant.

It induces the same state of relaxation that you feel right before you fall asleep.

It is also rich in potassium, which works in synergy with magnesium and has been shown to be useful for people who have trouble staying asleep at night.

Cramps can disrupt your rest and make it difficult to fall back asleep.

They are often a result of low potassium levels.

Since potassium balances the sodium and electrolytes in the body, it can reduce the likelihood of developing night-time muscle cramps.

Just like milk, it contains Tryptophan, which is a powerful essential amino acid.

Studies have found that its natural sedative effects can help you fall asleep easier and stay asleep for longer.

Take 2 sliced bananas, 1/2 cup non-fat plain Greek yogurt, 1/2 tablespoon ground flax seeds, 1 cup unsweetened plain almond milk and 1 teaspoon vanilla extract. Place all ingredients in a high-speed blender and blend on high until smooth.

You may add more almond milk depending on the thickness that you need.

Cherry Milk:

Cherry milk is a safe and effective way to treat insomnia and increase the amount of sleep you get each night. 

That’s because tart cherries are naturally rich in melatonin, a hormone responsible for sleepiness.

They also contain a good amount of tryptophan and anthocyanins, two compounds that may help your body create melatonin resulting in a better sleep.

Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration.

In one study, participants suffering from insomnia drank either 16 ounces of tart cherry juice or the same amount of a placebo juice each day for two weeks.

It was found that Cherry juice increased sleep time by an average of 85 minutes.

Heat 1 cup unsweetened almond milk and ½ cup tart cherry juice in a small saucepan over medium heat.

Whisk continuously, adding in 1-2 tablespoon honey just as the mixture starts to heat up for about 3-5 minutes.

Remove from heat and whisk in the vanilla extract.

For a creamier texture, before adding to the cup, use a handheld frother for a whipped and frothy finish.

Once you are asleep after drinking one of these milks, you might think that your body is at rest.

But that is not the case as there are plenty of things that are happening within your body while you sleep.