Cumin Milk Before Bed: How This Simple Drink Can Improve Sleep

NDTV

3 days ago

Ever found yourself tossing and turning at night, wishing for a natural remedy that does not involve pills or counting sheep? That is where a healthy nighttime ritual comes into play. Whether it is dimming the lights, putting your phone away, or sipping something warm, these small habits signal your body that it is time to unwind. One such tradition is cumin milk - a humble, age-old drink that is quietly making a comeback in wellness circles. While warm milk has long been a bedtime staple, adding cumin to it enhances its benefits, especially for digestion, sleep, and stress relief.
But what makes it so effective? And is it worth including in your nightly routine? Here is the wellness wisdom behind cumin milk as your new go-to bedtime ritual.
Also Read: Eating These Nutritionist-Approved Foods Before Bed May Help Manage Thyroid
What Is Cumin Milk And Why Is It Gaining Popularity
Cumin milk is exactly what it sounds like: a warm glass of milk infused with cumin seeds or powder. Traditionally consumed in parts of India and the Middle East, it is now gaining traction among wellness enthusiasts for its digestive, calming, and sleep-enhancing properties.
According to Ayurveda, cumin (Cuminum cyminum) is known as jeeraka, meaning "that which digests." It is classified as Laghu (light), Rooksha (dry), and Ushna (hot), making it ideal for balancing Kapha and Vata doshas. When paired with milk, which is cooling and nourishing, the combination becomes a remedy suitable for almost all body types.
This blend is not just rooted in tradition; modern research backs its benefits, connecting centuries-old practices to today's health science.
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Can Cumin Milk Improve Sleep Quality?
Yes. Cumin contains melatonin, the hormone that regulates the sleep-wake cycle. It also has thymoquinone, a compound shown to improve sleep quality in clinical trials. A 2024 randomised, double-blind study published in Frontiers in Nutrition found that black cumin extract (BCO-5) significantly improved sleep efficiency, reduced sleep onset latency, and increased total sleep time in participants with non-restorative sleep.
Milk, on the other hand, contains tryptophan, an amino acid that helps produce serotonin and melatonin - both crucial for sleep regulation. Dr. Michael Breus, a clinical psychologist known as "The Sleep Doctor," confirms that warm milk can promote better sleep due to its tryptophan content.
Together, cumin and milk create a calming, sleep-friendly blend that works on both the nervous and digestive systems, making it a smart addition to any night-time routine.
Also Read: Healthy Eating At Night: 5 Tips For The Right Dinner Routine
5 Reasons To Include Cumin Milk In Your Nightly Routine:
1. Acts As A Natural Gut Soother:
Cumin helps with digestion. It stimulates the secretion of digestive enzymes, increases bile production, and helps relieve bloating, gas, and constipation. In Ayurveda, cumin is used to treat conditions like Grahani (malabsorption), Atisara (diarrhoea), and Adhmana (bloating).
Milk, when warm, is easier to digest and can soothe the stomach lining. The combination is particularly useful for people with acid reflux, IBS, or sluggish digestion. Experts note that warm foods and liquids are generally easier to digest, making cumin milk a gentle yet effective remedy.
2. Supports Stress And Anxiety Relief:
Cumin contains minerals such as potassium and magnesium, which help relax muscles and nerves. Its calming effect on the nervous system can reduce stress and anxiety, making it easier to unwind before bed.
Milk adds to this effect with its soothing warmth and psychological comfort. The ritual of drinking warm milk can signal the brain to relax and prepare for sleep, making the drink a simple stress-relieving tool.
3. Aids Detoxification:
Cumin is rich in antioxidants, including flavonoids and polyphenols, which help fight free radicals and reduce inflammation. It also supports liver function and detoxification, making it a beneficial nightly cleanser.
Milk contributes vitamins B and D, calcium, and protein, which support immune health and cellular repair during sleep. Combined, they work to optimise the body's natural repair processes overnight.
4. Helps With Weight Management:
Cumin has been shown to boost metabolism and aid in fat breakdown. A study published in the journal Complementary Therapies in Clinical Practice found that cumin supplementation helped reduce body weight and waist circumference.
When paired with milk, which promotes satiety, cumin milk can help curb late-night cravings and support weight management goals.
5. Improves Skin Health:
The antioxidants in cumin help reduce acne and inflammation, while its iron content supports blood health. Milk's calcium and vitamin D contribute to skin hydration, making cumin milk a beauty-friendly bedtime drink.
Also Read: Here's What Drinking A Glass Of Milk Every Night Before Bed Will Do To You...
Photo Credit: UnSplash (Representative Image)
How To Make Cumin Milk At Home?
Ingredients:
1 cup milk
Half to 1 tsp cumin seeds or powder
Optional: jaggery or honey for sweetness
Method:
Boil the milk with cumin seeds for 5-7 minutes.
Strain if using whole seeds.
Add sweetener if desired.
Drink warm, about 30 minutes before bed.
Can Almond Milk Replace Cow Milk?
Yes, you can use almond milk or any plant-based milk instead of cow milk. These alternatives are often lactose-free, easier to digest, lower in calories and fat, and provide vitamin E, magnesium, and healthy fats.
Things To Consider:
Almond milk has less protein and calcium than cow milk unless fortified.
Choose unsweetened versions to avoid added sugars.
Heating almond milk is fine, but avoid boiling it too long.
Also Read: How A Cup Of Chamomile Tea Before Bed Can Transform Your Sleep And Well-Being
Variations Of Cumin Milk To Boost Health Benefits:
1. Cumin + Turmeric Milk
This concoction has anti-inflammatory and immunity-boosting properties, making it suitable for joint pain and skin health. Add a pinch of turmeric along with cumin while boiling the milk.
2. Cumin + Ashwagandha Milk
This blend helps relieve stress, balances hormones, and further improves sleep quality. Add a pinch of ashwagandha powder with cumin and simmer for 5-7 minutes.
3. Cumin + Fennel Milk
Fennel milk is excellent for digestion. Adding cumin enhances its ability to prevent bloating and menstrual cramps. Add half a teaspoon of fennel seeds with cumin while boiling.
4. Cumin + Coconut Milk
Ideal for those looking for lactose-free options. The drink is gut-friendly and rich in healthy fats. Use coconut milk instead of dairy and simmer with cumin.
Is Cumin Milk Safe During Pregnancy?
Cumin milk is generally considered safe during pregnancy. However, it is always advisable to consult a healthcare expert before introducing any dietary changes.
Also Read: No More Sleepless Nights! 5 Desi Drinks To Induce Good Night's Sleep
A Simple Night-Time Ritual With Big Benefits:
Cumin milk is a wholesome wellness ritual. Whether you are winding down after a long day or seeking to improve your nightly routine, this humble drink offers comfort for both body and mind.
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About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.
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Tags:
Cumin Milk
Bedtime Drink
Improve Sleep Naturally
Night-time Wellness Ritual
Ayurveda Sleep Remedy
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