1/2 Teaspoon Before Bed — Fall Asleep Faster, Sleep Deeper Tonight | Dr. Mandell

Many people struggle to fall asleep, stay asleep, or wake up feeling truly refreshed. This simple nighttime drink combines warm milk with nutmeg to create a soothing bedtime ritual that may help your body relax and prepare for a more restful night. Nutmeg contains naturally occurring plant compounds and antioxidants, while milk provides tryptophan, an amino acid involved in the body's production of serotonin and melatonin—important pathways involved in normal sleep. Research on milk and dairy products suggests potential benefits for sleep, although results vary and the effects may be modest.

INGREDIENTS: 1 cup whole milk, almond milk, or soy milk • ½ teaspoon ground nutmeg • Optional pinch of cinnamon • Optional small drizzle of honey.

HOW TO MAKE IT: Warm the milk until comfortably hot. Stir in ½ teaspoon of ground nutmeg and add a pinch of cinnamon if desired. Let it cool slightly, then add a little honey for sweetness if you like. Sip it slowly as part of your bedtime wind-down routine. The warmth, aroma, and relaxing nighttime ritual can help signal that it's time to settle down for sleep. Use only the recommended culinary amount of nutmeg—more is not better.

RESEARCH: Studies have examined the relationship between dairy foods, tryptophan and sleep. A systematic review of milk and dairy products found some evidence of improvements in aspects of sleep, although findings varied between studies. Research also supports the biological role of tryptophan as a precursor involved in serotonin and melatonin pathways, and studies of tryptophan supplementation have reported improvements in certain measures of sleep.