Relaxation and improved sleep

Drinking milk before bed helps the brain produce serotonin and melatonin due to its tryptophan content, leading to a sense of relaxation and deeper sleep. Milk is also rich in minerals like calcium and magnesium, which help reduce nervous tension. The ideal time is to drink warm, unsweetened milk 30-60 minutes before sleep.

Muscle recovery and development support

Milk contains slow-digesting casein protein, which provides a steady supply of amino acids throughout the night, aiding muscle recovery and growth. This is particularly beneficial for those who exercise or are athletes. The required protein intake varies based on age, gender, weight, and activity level. On average, adults need about 0,8-1,3 g of protein per kilogram of body weight daily, while athletes typically require more.

Milk offers many beneficial nutrients for health. AI-generated image

Essential nutrient supply

Beyond protein and calcium, milk is rich in vitamin B12, phosphorus, and magnesium, supporting overall health. Phosphorus helps build strong bones and teeth, generates cellular energy, balances fluids, and supports nerve transmission. Magnesium regulates heart rhythm, stabilizes blood pressure, protects bones and teeth, and controls blood sugar.

Potential digestive issues

Individuals with lactose intolerance or sensitivity may experience bloating, abdominal distension, and diarrhea when drinking milk before bed, which can disrupt sleep. A deficiency in the lactase enzyme, caused by genetics, age, intestinal damage, or digestive disorders, prevents the body from digesting lactose. Prolonged symptoms can lead to nutrient deficiencies, though this is generally not dangerous and can be managed by reducing milk intake or supplementing with lactase enzymes.

Calorie intake concerns

Milk contains calories, so consuming too much before bed can contribute to weight gain. Individuals aiming for weight loss should monitor their daily calorie intake and consult a doctor. Additionally, drinking excessive liquids before sleep can lead to nighttime urination, interrupting sleep.

To gain health benefits, individuals should choose milk based on their age, physical condition, and nutritional needs (such as for height development, brain function, or digestive health). It is important to carefully check the ingredients, expiration date, and packaging. Consulting a doctor is advisable to select the most suitable formula.

By Le Nguyen (Source: Times of India)