{"id":28380,"date":"2024-07-07T07:00:22","date_gmt":"2024-07-07T11:00:22","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/warm-milk-bedtime-ritual-5389"},"modified":"2024-08-27T13:28:13","modified_gmt":"2024-08-27T17:28:13","slug":"warm-milk-bedtime-ritual-5389","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/warm-milk-bedtime-ritual-5389","title":{"rendered":"Is a Glass of Warm Milk Part of Your Bedtime Ritual?"},"content":{"rendered":"<h2>Sleep-inducing ingredients and soothing childhood memories help milk calm body and soul<\/h2>\n<p>Got milk? You should, especially if you&#8217;re hoping to boost your chances of enjoying a blissful night\u2019s sleep. It turns out that Mom\u2019s advice \u2013 drink a glass of warm milk before bedtime \u2013 is no myth. What\u2019s more, there are legitimate scientific reasons behind this <a href=\"https:\/\/restonic.com\/es\/blog-es\/smart-bedtime-habits-better-sleep-3497\">common bedtime ritual<\/a>.<\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-12533\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2018\/02\/Drink-Milk-Before-Bed-2.png\" alt=\"Drink Warm Milk Before Bed\" width=\"400\" height=\"358\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2018\/02\/Drink-Milk-Before-Bed-2.png 760w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/02\/Drink-Milk-Before-Bed-2-300x268.png 300w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/02\/Drink-Milk-Before-Bed-2-400x358.png 400w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/02\/Drink-Milk-Before-Bed-2-600x537.png 600w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/02\/Drink-Milk-Before-Bed-2-150x134.png 150w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>Why a glass of warm milk before bed helps you sleep better<\/h2>\n<p>\u201cMilk can potentially help a person sleep because it contains the amino acid tryptophan, a precursor to serotonin,\u201d says Becky Kerkenbush, a registered dietitian and media representative for the Wisconsin Academy of Nutrition and Dietetics. \u201cWe can thank serotonin for milk\u2019s snooze-inducing properties. Serotonin is a neurotransmitter that plays a role in appetite, sleep, behavior, mood, body temperature and coordination.\u201d<\/p>\n<p>She also points out that milk is a rich source of calcium, which helps muscles relax. And when milk is warmed, it has a soothing effect. As a bonus, it may also evoke comforting memories from childhood.<\/p>\n<p>And one interesting research tidbit for milk lovers: Cows milked at night produced milk with higher levels of tryptophan and melatonin. This \u201c<a href=\"https:\/\/restonic.com\/es\/better-sleep-es\/milk-before-bed-2457\">night milk<\/a>\u201d was used for a study published in the Journal of Medicinal Food. In the study, milk calmed mice and helped them fall asleep faster. Alas, it\u2019s not something you\u2019ll find in the fridge at your local grocery store any time soon.<\/p>\n<p>If you\u2019re looking for some light snacks to pair with your milk, Kerkenbush also recommends:<\/p>\n<ul>\n<li><strong>Yogurt:\u00a0<\/strong>A rich source of calcium. A deficiency of this nutrient may make it difficult to fall asleep.<\/li>\n<li><strong>Bananas:\u00a0<\/strong>A good source of vitamin B6, which is needed to produce melatonin (sleep hormone). They\u2019re also rich in magnesium and potassium, two natural muscle-relaxants, plus tryptophan.<\/li>\n<li><strong>Walnuts:\u00a0<\/strong>Contains tryptophan, which converts to melatonin in your body.<\/li>\n<\/ul>\n<h2>Good carbs = good sleep<\/h2>\n<p>Bethany Studnicky, a staff writer with mattressadvisor.com, is also a fan of warm milk. She calls carbs and protein \u201cthe BFFs of a good night\u2019s sleep.\u201d One cup of 1% milk has 12 grams of carbs and 8 grams of protein, which makes it a sleep superstar. Add to the mix amino acids (milk has 12) and milk\u2019s status as a sleep inducer is elevated even further.<\/p>\n<p>Studnicky explains that when tryptophan (an amino acid) enters the bloodstream, your body turns it into a B vitamin called Niacin. Niacin is used in the production of serotonin, a neurotransmitter that aids in melatonin regulation, your sleep hormone. The bottom line: Tryptophan before bedtime means better sleep.<\/p>\n<p>Be warned though: tryptophan can be stonewalled from entering the bloodstream if it\u2019s not accompanied by complex carbohydrates. That\u2019s why a combination of carbs, protein, and melatonin-rich ingredients are <a href=\"https:\/\/restonic.com\/es\/sleep-diet-es\/40-dietitian-approved-bedtime-snacks-5687\">bedtime snack winners<\/a>. With that in mind, we\u2019re sharing Studnicky\u2019s recipe for chewy, delicious, sleep-helping White Night Cookies.<\/p>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-11932\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed.jpg\" alt=\"Warm milk before bed\" width=\"450\" height=\"338\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed.jpg 870w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed-300x225.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed-768x576.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed-400x300.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed-600x450.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Warm-milk-before-bed-150x113.jpg 150w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/>White Night Cookies<\/strong><\/h3>\n<p><strong>Wet ingredients<\/strong><\/p>\n<ul>\n<li>1\/4 cup coconut oil melted<\/li>\n<li>1\/2 cup plain Greek yogurt<\/li>\n<li>1\/2 cup pitted dates (soft)<\/li>\n<li>1 egg<\/li>\n<li>1-2 tbsp honey<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Dry ingredients<\/strong><\/p>\n<ul>\n<li>3\/4 cups spelt flour<\/li>\n<li>1 cup old-fashioned rolled oats<\/li>\n<li>1\/2 cup flax seed<\/li>\n<li>1\/4 tsp sea salt<\/li>\n<li>1\/2 tsp cinnamon<\/li>\n<li>1\/4 tsp ground ginger<\/li>\n<li>1\/8 tsp cardamom<\/li>\n<li>1\/2 cup chopped walnuts<\/li>\n<li>1\/3 cup dried cherries<\/li>\n<li>1\/4 cup white chocolate chunks<\/li>\n<\/ul>\n<p><strong>Instructions<\/strong><\/p>\n<ul>\n<li>Preheat the oven or toaster oven to 350 degrees F.<\/li>\n<li>Combine all wet ingredients, including dates, in the blender and blend until smooth.<\/li>\n<li>Combine all dry ingredients including walnuts, flax seed, and cherries in a large mixing bowl.<\/li>\n<li>Combine wet and dry ingredients to form dough.<\/li>\n<li>Fold in white chocolate chunks.<\/li>\n<li>Scoop about 2 tbs of dough and place on parchment-lined cookie sheets. Press down dough with your fingers to about \u00bd inch thick rounds.<\/li>\n<li>Place in oven and bake for 20 minutes.<\/li>\n<li>Remove from oven and let cool on cooling rack.<\/li>\n<\/ul>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-11930\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-1024x785.jpg\" alt=\"Is a Glass of Warm Milk Part of Your Bedtime Ritual? \" width=\"425\" height=\"326\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-1024x785.jpg 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-300x230.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-768x589.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-1536x1177.jpg 1536w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-2048x1570.jpg 2048w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-913x700.jpg 913w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-400x307.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-600x460.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2019\/01\/Is-a-Glass-of-Warm-Milk-Part-of-Your-Bedtime-Ritual-3-150x115.jpg 150w\" sizes=\"auto, (max-width: 425px) 100vw, 425px\" \/>More than milk\u2013the power of bedtime rituals<\/h2>\n<p>Some researchers also point to the psychological effects of a <a href=\"https:\/\/restonic.com\/es\/blog-es\/smart-bedtime-habits-better-sleep-3497\">consistent bedtime routine<\/a>. Whether it\u2019s brushing your teeth, turning off the lights in the house, putting on your pajamas or sipping warm milk, those behaviors send signals to your brain\u2013\u201cIt\u2019s bedtime!\u201d And those triggers begin the wind-down process when both body and brain can relax and reach a state of calm, setting the stage for a good night of sleep.<\/p>\n<p>As Bill Fish, certified sleep coach and co-founder of Tuck.com, says: \u201cRoutines are important. Drinking a glass of milk each night maybe that routine your body craves to begin your sleep ritual each evening.\u201d<\/p>\n<p>The key to <a href=\"https:\/\/restonic.com\/es\/blog-es\/sleep-experts-best-advice-insomnia-384765\">bedtime routines\u00a0<\/a>is sticking to them. That means doing them daily and setting a regular time for starting the process each evening.<\/p>\n<h2>For vegans and the lactose intolerant<\/h2>\n<p>If you\u2019re hoping to hop on the warm milk bandwagon but can\u2019t because you\u2019re lactose intolerant (an estimated 65% of adult Americans) or follow a vegan diet, take heart. You don\u2019t have to miss out. Many milk alternatives can be sources of protein, too, but the amount varies widely. Here\u2019s how much protein you can find in a serving of one cup of milk:<\/p>\n<ul>\n<li>Almond milk \u2013 1 gram<\/li>\n<li>Soy milk \u2013 6 grams<\/li>\n<li>Rice milk \u2013 1 gram<\/li>\n<li>Hemp milk \u2013 3 grams<\/li>\n<li>Oat milk \u2013 4 grams<\/li>\n<\/ul>\n<p>Want to skip milk altogether? Try other <a href=\"https:\/\/restonic.com\/blog\/drinks-for-a-better-nights-sleep-3483\">sleep-friendly sips <\/a>like tart cherry juice (rich in melatonin) or a magnesium-enriched drink, like Swanson\u2019s Mellow Mag \u2013 Raspberry Lemonade (with 330 mg of magnesium, which helps relax muscles, per serving).<\/p>\n<h2>Rest well &amp; wake up ready to go!<\/h2>\n<p>Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n<ul>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/sleep-powerful-weapon-flu\">Why sleep is a powerful weapon against the flu<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/dont-bake-breakfast-ideas-2541\">Wake &amp; don\u2019t bake with these 5 easy breakfast recipes<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/sleep-tracker-wrecking-sleep-8516\">Is your fitness tracker wrecking your sleep? Dig it or ditch it?<\/a><\/li>\n<p><a href=\"https:\/\/restonic.com\/es\/colchones\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-31546\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER.png\" alt=\"\" width=\"800\" height=\"238\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER.png 1920w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-300x89.png 300w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-1024x305.png 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-768x228.png 768w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-1536x457.png 1536w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-400x119.png 400w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-750x223.png 750w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-600x178.png 600w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/08\/00-RESTONIC-WEB-BANNER-150x45.png 150w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep-inducing ingredients and soothing childhood memories help milk calm body and soul Got milk? You should, especially if you&#8217;re hoping to boost your chances of enjoying a blissful night\u2019s sleep. It turns out that Mom\u2019s advice \u2013 drink a glass of warm milk before bedtime \u2013 is no myth. What\u2019s more, there are legitimate scientific [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":32060,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5625,5622],"tags":[5629,5630,5632],"class_list":["post-28380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-better-sleep-es","category-blog-es","tag-how-to-get-better-sleep-es","tag-sleep-es","tag-sleep-health-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Is a Glass of Warm Milk Part of Your Bedtime Ritual?<\/title>\n<meta name=\"description\" content=\"Will a glass of warm milk before bed help you sleep better? 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It might bring back childhood memories, but it will help your adult self sleep better too.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/restonic.com\/es\/blog-es\/warm-milk-bedtime-ritual-5389\" \/>\n<meta property=\"og:site_name\" content=\"Restonic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RestonicBeds\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/RestonicBeds\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-07T11:00:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-27T17:28:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/restonic.com\/wp-content\/uploads\/2024\/07\/square-newsletter-images-400-x-400-px.png\" \/>\n\t<meta property=\"og:image:width\" content=\"400\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Julia Rosien\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RestonicBeds\" \/>\n<meta name=\"twitter:site\" content=\"@RestonicBeds\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Rosien\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389\"},\"author\":{\"name\":\"Julia Rosien\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es#\\\/schema\\\/person\\\/65aad3d3eb6d2e32d6019bd259415ba4\"},\"headline\":\"Is a Glass of Warm Milk Part of Your Bedtime Ritual?\",\"datePublished\":\"2024-07-07T11:00:22+00:00\",\"dateModified\":\"2024-08-27T17:28:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389\"},\"wordCount\":965,\"publisher\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/restonic.com\\\/wp-content\\\/uploads\\\/2024\\\/07\\\/square-newsletter-images-400-x-400-px.png\",\"keywords\":[\"how to get better sleep\",\"sleep\",\"sleep health\"],\"articleSection\":[\"better sleep\",\"Restonic SleepBlog\u00ae\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389\",\"url\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389\",\"name\":\"Is a Glass of Warm Milk Part of Your Bedtime Ritual?\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/warm-milk-bedtime-ritual-5389#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/restonic.com\\\/wp-content\\\/uploads\\\/2024\\\/07\\\/square-newsletter-images-400-x-400-px.png\",\"datePublished\":\"2024-07-07T11:00:22+00:00\",\"dateModified\":\"2024-08-27T17:28:13+00:00\",\"description\":\"Will a glass of warm milk before bed help you sleep better? 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