As a child, did you receive a warm glass of milk right before bed? Did it help you fall asleep faster? Some people believe a warm glass of milk before bed doesn’t affect your sleep, and science may agree with that. But the following recipes have been concocted with several science-backed spins to enhance your traditional glass of night time milk.

These recipes can aid in relaxation, sleep, inflammation and muscle recovery. Try them as a healthy alternative to an evening desert or add them to your bedtime routine.

Anti-inflammatory golden milk

Golden milk contains is filled with health benefits. The drink fights inflammation and supplies antioxidants. The secret? Turmeric is responsible for golden milk’s powerful healing properties. The common medicinal spice is widely used to aid in sleep quality as well.

2 cups of milk
1 ½ tsp. ground turmeric
½ tsp. cinnamon
1 1-inch piece of fresh ginger
1 tbsp. honey or syrup

Simply mix the ingredients in a saucepan until it simmers hot. Whisk well to dissolve the spices.

Matcha milk for relaxation

Matcha, a powder made of green tea leaves, has a low caffeine content. The caffeine is balanced by the presence of the compound L-theanine. A cup of antioxidant-rich matcha milk before you go to bed can reduce anxiety levels and promote overall health. The compound L-theanine has been found to raise serotonin, GABA and dopamine levels – all of which can benefit sleep quality. Simply purchase matcha powder and stir the recommended serving into a cup of milk before bed.

Two-ingredient banana milk to relax muscles

Bananas are incredibly helpful for overstressed muscles. Magnesium and potassium, both present in bananas, have positive effects on sleep. Bananas also contain tryptophan, an amino acid which helps will sleep regulation. The magnesium in the fruit acts as a natural muscle relaxant. It has been found to help with disorders such as restless leg syndrome.

To make banana milk, you’ll need one frozen banana and a cup of milk. Blend the ingredients together for one minute. You can add a few optional ingredients such as sweeteners like dates and maple syrup.

High-Quality Milk Products

At Plains Dairy, we produce a large selection of high-quality Milk, Cultured products, and Non-Dairy products. Call us today at (806) 374-0385 or Contact Us by email to learn more About Us. You can also Find a Location near you and check out our Recipes!