Whether to drink hot or cold milk before bed is a question that many people ask themselves. Both hot and cold milk have their benefits and downsides when it comes to sleep and health. In this comprehensive 5000 word guide, we’ll examine the evidence behind the effects of hot and cold milk on sleep quality, body temperature, congestion, muscle recovery and overall health. We’ll also look at the nutritional differences between hot and cold milk and give tips on what temperature of milk may be best for you.
Hot Milk: The Benefits
Hot milk before bed has long been used as a traditional sleep aid. Here are some of the main benefits associated with drinking hot milk before bed:
1. Hot Milk Contains Sleep-Promoting Nutrients
Hot milk contains certain compounds and nutrients that may help promote relaxation and sleep, including:
– Tryptophan: An amino acid that can raise serotonin and melatonin levels in the brain. Serotonin is a neurotransmitter that can help regulate sleep. Melatonin is a hormone that regulates the sleep-wake cycle. The heat helps transport the tryptophan to the brain.
– Calcium: Helps the brain use tryptophan to manufacture melatonin.
– Magnesium: A mineral needed for Quality sleep. Deficiencies are associated with insomnia.
– Carbohydrates: Contained in milk, carbs boost transport of tryptophan to the brain.
So in summary, the combination of tryptophan, calcium, magnesium, and carbs in hot milk can help boost production of sleep-regulating hormones and neurotransmitters.
2. The Heat May Promote Relaxation
Drinking something warm before bed can help raise your core body temperature slightly. As your core temps then drop back down after getting into bed, it sends signals to your body that it’s time for bed. This drop in body temperature is associated with feeling sleepy.
So the heat of hot milk may help promote relaxation and sleepiness, priming you for sleep. Think of how a warm bath before bed helps relax you.
3. Warm Milk is Soothing
Warm milk is comforting and nostalgic for many people. This psychological association with relaxation and childhood can help you feel sleepy and peaceful. The ritual of slowly sipping warm milk is soothing and calming before bed.
4. Alleviates Cough and Congestion
Warm milk can provide relief for cough, sore throat and chest congestion. The heat can help loosen up mucus secretions. Warm milk’s coating effect may also reduce coughing at night. This can lead to better sleep quality if you’re congested.
So if you have a cold or allergies, some warm milk before bed can help you breathe and sleep better.
Cold Milk: The Benefits
Now let’s examine the potential benefits of drinking cold milk before bed instead:
1. Contains Muscle-Recovery Nutrients
Cold milk contains proteins like whey and casein that can help rebuild muscles while you sleep.
The consumption of proteins before bed has been found to stimulate muscle protein synthesis during the night to a greater degree than taking proteins during other times of the day.
So if you’ve had a tough workout and want to maximize muscle repair at night, cold milk provides an easy way to provide protein to your muscles as you sleep.
2. May Be More Refreshing
Some people find cold milk more refreshing than hot milk. The cold liquid can feel very nice to drink, especially if you’re already warm in bed. This cooling effect may help some people fall asleep faster.
3. Less Processing Than Hot Milk
Heating milk does involve more processing compared to drinking it straight from the fridge.
Some people prefer to consume their foods and drinks in the most natural, unprocessed way possible. So in this sense, cold milk before bed would be less processed.
However, the heating and processing of milk is minimal, so this likely isn’t a major factor.
4. Easier on Sensitive Stomachs
For some people, warm or hot beverages can irritate the stomach and cause discomfort.
So if you have a sensitive stomach, cold milk may be gentler and less likely to cause gastrointestinal upset before bed.
Nutritional Profile: Hot vs Cold Milk
Now let’s compare the nutrition profiles of hot versus cold milk:
Vitamin Content
Heating milk does cause slight declines in certain vitamins. For example, heating can destroy small amounts of vitamins B1, B12 and C.
However, the losses are generally quite minimal, around 5-10%.
So in terms of vitamin content, cold milk retains slightly higher levels than hot milk. But both remain excellent sources of important vitamins like calcium, vitamin D, vitamin A, vitamin B2 (riboflavin) etc.
Calories and Macronutrients
The calorie and macronutrient profile of milk remains the same whether it’s consumed hot or cold. Drinking hot or cold milk provides the same amounts of protein, carbs, fat and calories.
For example, 1 cup of whole milk contains:
– Calories: 146
– Protein: 8g
– Carbs: 12g
– Fat: 8g
Antioxidants
Milk contains antioxidants like glutathione and vitamin E. Some studies have found milk loses small amounts of antioxidants when heated. However other studies found no losses. So the evidence is mixed.
Overall, any potential antioxidant losses from heating milk are minor and unimportant. Both hot and cold milk provide antioxidants.
Which Is Best Before Bed? Practical Tips
So in terms of nutritional differences, drinking your milk hot or cold at night doesn’t make a big difference. But here are some practical tips on when you may want to pick hot or cold milk as your nighttime drink:
Pick Hot Milk If:
– You want help relaxing and winding down before bed. The heat is soothing.
– You have congestion or a cough that is disrupting sleep. The warm milk can help clear mucus.
– You want something comforting and nostalgic before bed. Hot milk is familiar.
– It’s winter or cold outside. Warm milk may help you feel cozy.
Pick Cold Milk If:
– You’ve had an intense workout and want to maximize overnight muscle repair. Cold milk provides protein.
– It’s a hot summer night. You want something cooling and refreshing.
– You have a sensitive stomach. Cold may cause less irritation for you.
– You don’t enjoy hot drinks or find them uncomfortable to consume before laying down.
Other Tips for Milk and Sleep:
– Avoid adding sugar to your milk before bed, as sugar can disrupt sleep quality.
– If using warm milk, monitor the temperature so it’s warm but not scalding hot. Around 100-110F is optimal.
– Limit milk intake to 1-2 cups before bed. Too much can cause multiple bathroom trips at night.
– Pair milk with other soothing foods like cinnamon or oats for added relaxation.
– Stick to regular cow’s milk. Plant-based milks lack the tryptophan needed to make melatonin.
The Bottom Line
There are pros and cons to both hot and cold milk before bed. Hot milk provides relaxation while cold milk offers protein for muscles. But nutritionally, they are quite similar.
Focus more on which temperature you find most soothing and sleep-promoting based on preferences, season and health conditions. Both hot or cold milk can be an effective, nutrition-packed part of your bedtime routine.
