Q: When I was young, my mother made me drink warm milk before bed to help me sleep. Why does it make you drowsy? Do you recommend it for insomnia?
– G.G., Coral Springs, Fla.
A: There are two reasons milk may cause drowsiness: tryptophan and another protein called milk protein hydrolysate.
First, tryptophan. It’s a “miniature” protein (an amino acid) that your body uses to make serotonin, a chemical that slows down all the chattering in your brain and organizes nerve traffic. Serotonin in turn makes melatonin, which you need to fall, and stay, asleep. Other foods besides dairy that contain tryptophan include poultry, soy milk, tofu, seafood, meats, beans, hummus, seeds and nuts. It also comes in supplement, sold as 5-hydroxytryptophan or 5-HTP, which some people take to relieve depression. Remember, tryptophan makes serotonin, the same chemical whose level the powerful drugs Paxil, Zoloft and Prozac boost.
The other item in milk is milk protein hydrolysate, which is very relaxing. It can help induce better sleep – but don’t worry, it’s not like truth serum. It’s sold under the brand Lactium (lactium.com), but the compound is underestimated and hardly ever talked about. It is a great stress buster, and people who know about it use it like a Xanax. Lactium could be taken as needed, about an hour before that nerve-racking meeting. Effects last about six hours.
You asked if I recommend milk for insomnia. I don’t. Too many people are sensitive to the lactose or the casein in it. Also, lots of people have chronic allergies, respiratory infections, sinus issues or asthma, and milk is often a trigger for them.
Check with your doctor if you use these supplements because they may interact with other medications.
Suzy Cohen is a registered pharmacist. Contact her at dearpharmacist.com.
