Why Warm Milk After 9 ?

You have always been told since childhood that it is a must to drink warm milk before sleeping. Or you might have seen your mother bring you a huge glass of milk every night when you are about to sleep.

Have you ever wondered why she used to be so concerned even when you were a little kid that her child shouldn’t be sleeping without having a glass of milk? Or were you were the one who used to eat anything that came in front of you? Haha, jokes apart, if you don’t know why she used to do so, This blog post is perfect for you to know and to clear all of the doubts that you might have in your mind.

There are certain benefits of having warm milk at night especially promoting better sleep quality and calmness. We’ll see in detail the multiple benefits of it and study it one by one. Also, you will be informed how much quantity needs to be taken and what possible alternate milk can be taken for every age group.

Benefits of drinking Warm Milk at Night?

• Sleep Quality – Warm milk contains certain amino acids that promote the production of multiple hormones (serotonin & melatonin) that induce better sleep quality. These hormones when generated provide relaxation and calmness to the mind which helps an individual to fall asleep soon as compared to the person who doesn’t consume milk.
• Better Bone Health – Milk is a rich source of Vitamin D and Calcium. That’s why since childhood we are forced to drink milk even if don’t want to, as it enhances our bone-building capacity in these growing ages. When we drink this before sleep, our body gets enough time to relax and perform activities that promote quality bone growth.
• Strengthens Immunity:- Drinking milk ensures better immune health as well due to the Vitamin A and B12 contents along with protein and zinc. These nutrients help fight infections and increase the quantity of WBCs (White Blood Cells) which help fight against infections in the Body.
• Reduces Stress:- After having a long day, drinking warm milk not only helps in relaxing but provides multiple nutrients that will help the mind and body to calm down and will enhance our sleep quality which will certainly result in an active and fresh morning the next day.
• Glowing Skin:- You might have not known that milk is also a rich source of vitamin E and antioxidants that provide glow to the skin from within and prevent signs of aging. You can have milk for better skin quality as well.    
• Aids Digestion:- Drinking milk along with added flavors like turmeric or nutmeg promotes better digestion as well. It soothes the stomach helping in smooth Peristaltic movements. This practice is also followed when a person is having acidity issues.

Quantity preferred to Different Age groups by Doctors:-

Age Group	Recommended Milk Intake	Key Benefits for the Age Group
Infants (0–6 months)	Not applicable	Exclusively breast milk or formula; no cow’s milk for optimal nutrition.
Infants (6–12 months)	None to 1/2 cup	Small amounts of whole milk can be introduced alongside solid foods.
Toddlers (1–3 years)	2–3 cups (500–750 ml)	Supports bone development, teeth growth, and overall physical growth.
Children (4–8 years)	2–2.5 cups (500–625 ml)	Provides essential nutrients like calcium, vitamin D, and protein.
Pre-teens (9–12 years)	3 cups (750 ml)	Crucial for rapid bone growth and hormonal changes during pre-adolescence.
Teenagers (13–18 years)	3 cups (750 ml)	Supports peak bone mass development and prevents deficiencies.
Adults (19–50 years)	2–3 cups (500–750 ml)	Maintains bone density, supports muscle health, and prevents osteoporosis.
Seniors (51+ years)	2–3 cups (500–750 ml)	Helps preserve bone mass and supports calcium needs to reduce fractures.
Pregnant/Breastfeeding Women	3 cups (750 ml)	Provides essential nutrients for fetal development and milk production.

Possible Alternate Milks:-

There are many more options you can choose from. If you are vegan, these options are the best for you as all these are plant-based. Here’s a list of some Vegan Milk options:-

1. Soy Milk

Soy milk is made from soybeans. It is highly rich in calcium and vitamin D, along with this it provides a sufficient amount of protein and contains all essential amino acids. It is more suitable for cooking and Baking.

Recipe of Soy Milk:

Ingredients:- 1 cup dried Soya Beans (after soaking overnight), 4 cup Water, Any flavor of your choice (honey/sugar/jaggery)

Method:- Take 1 cup of soya beans and soak it in water overnight.

• Gently rub the soya beans together to remove the outer skin.
• Strain the beans, and put them in a blender with 4 cups of water.
• Blend the mixture together for 2-3 minutes until it forms a smooth mixture.
• Strain the mixture using a muslin cloth or strainer.
• Separate the liquid and boil it.
• Your soy milk is ready. You can store it for up to 3 days.

2. Almond Milk

Almond milk is made from almonds only. It is highly rich in Vitamin E, and along with this, it provides a sufficient amount of antioxidants in the body. It is more suitable for coffee and cereals.

Recipe of Almond Milk:

Ingredients:- 1 cup Soaked Almonds, 4 cup Water, Any flavor of your choice (honey/sugar/)

Method:-

• Take 1 cup of raw almonds and soak it in water overnight.
• Strain the almonds from overnight water and put them in a blender with 4 cups of water.
• Blend the mixture together for 2-3 minutes until it forms a smooth mixture.
• Strain the mixture using a muslin cloth or strainer.
• Separate the liquid and boil it.
• Your Almond milk is ready. You can store it for up to 3 days.

3. Oat Milk

Oat Milk is made from oats. You can use any kind of oats. It is highly rich in Vitamin D along with this it provides a sufficient amount of fibre and calcium in the body. It is more suitable for coffee and tea.

Recipe of Oat Milk:

Ingredients:– 1 cup rolled oats, 4 cups Water, Any flavor of your choice (honey/sugar/), and salt.

Method:

• Take 1 cup of Oats and wash it thoroughly.
• Strain the oats and put them in a blender with 4 cups of water.
• Blend the mixture together for 2-3 minutes until it forms a smooth mixture.
• Add some salt to it along with the flavour of your choice.
• Strain the mixture using a muslin cloth or strainer.
• Separate the liquid and boil it.
• Your Oat milk is ready. You can store it for up to 4-5 days.

4. Coconut Milk

Coconut milk is made from dried coconut which we need to shred. It is highly rich in healthy fats. It is more suitable for soups and desserts.

Recipe of Coconut Milk:

Ingredients:– 1 cup dried shredded coconut and 3 cups hot Water

Method:

• Take 1 dried shredded coconut.

• Put it in a blender with 3 cups of hot water.
• Blend the mixture together for 2-3 minutes until it forms a smooth mixture.
• Strain the mixture using a muslin cloth or strainer.
• Your Coconut milk is ready. You can store it up-to one week.
• Shake well before using.

5. Cashew Milk

Cashew milk is made from soaked cashews. It is highly rich in healthy fats, Vitamin K, and Vitamin E. It is more suitable for soups, coffee, and desserts.

Recipe of Cashew Milk :

Ingredients:– 1 cup soaked cashews overnight, 4 cups water, vanilla essence (optional)

Method:

• Take 1 cup of raw cashews and soak it in water overnight.
• Strain the cashews from overnight water and put them in a blender with 4 cups of water.
• Blend the mixture together for 2-3 minutes until it forms a smooth mixture.
• Strain the mixture using a muslin cloth or strainer.
• Separate the liquid.
• Your Cashew milk is ready. You can store it upto 5 days.

So, these were the alternative options for you if you don’t want to drink the normal milk. You can make any of these at home. These recipes are super easy and quick.

You can enjoy multiple benefits from drinking warm milk at night. I have written all possible benefits above. You can reach out to me if any queries.

For better skin and healthy body Treatment, Read one of the least discussed the Topic by clicking here.

You can also share your own recipes in the comments or write us @hevensh05@gmail.com and we would be really glad to share the best recipes on our website.