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Dairy Foods May Support Sleep in Stressful Seasons
The holidays are here, and dairy foods should be near! A season of joy, food, togetherness…and yes, stress. Between hosting, travel, and jam-packed calendars, high stress can throw off your sleep, making everything feel a little less festive. Fortunately, there’s a simple nutrition tool in your toolbox that might help: dairy foods.
When you're stressed (as many of us are during the holidays), falling and staying asleep becomes harder. But poor sleep can also worsen stress, making us reach for less-than-ideal foods. It’s a vicious cycle, but better sleep-friendly nutrition can help break it!
Dairy foods like milk, yogurt, and cottage cheese contain a powerful mix of nutrients that support sleep–think tryptophan, calcium, magnesium, vitamin B6, and vitamin D. These nutrients play a direct role in the body’s ability to make serotonin and melatonin, two key players in helping us wind down and regulate our sleep cycles.
Key Takeaways:
During stressful seasons like the holidays, dairy foods can support better sleep by providing nutrients that help the body make serotonin and melatonin, two key sleep-regulating compounds.
Dairy foods such as milk, yogurt, and cottage cheese supply tryptophan, calcium, magnesium, vitamin B6, and vitamin D, plus slow-digesting protein that helps keep blood sugar stable through the night.
Simple habits, such as enjoying a warm dairy drink, adding yogurt with fruit and nuts, or incorporating cottage cheese into meals, can be an easy, science-backed way to utilize dairy foods to manage stress and promote more restful sleep.
Why Can Dairy Foods Be Your Late-night Peacekeeper?
Tryptophan: This essential amino acid in dairy is used by the body to make serotonin, which in turn can be converted to melatonin, the hormone that supports sleep.
Calcium & magnesium: These minerals help with the process of converting tryptophan to melatonin.
Slow-release protein: Casein, a major protein in milk, digests slowly, helping keep blood sugar stable through the night.
Fermented dairy benefits: Yogurt and other fermented dairy contain compounds like GABA, a calming neurotransmitter, plus beneficial bacteria for gut health that may support better sleep.
Easy Ways to Use Dairy Foods for Stress + Sleep Support in Winter
Wind down your day with a mug of Acai Milk Tea Latte for a boost of antioxidants, plus the sleep-supportive nutrients of dairy milk.
Enjoy Greek yogurt for breakfast or dessert paired with fruit and nuts for a combo of protein and carbs to help keep blood sugar in check and promote relaxation.
Include cottage cheese in a savory lunch or snack paired with veggies and whole grain crackers for a super satisfying & nutrient-rich option!
If lactose is a concern, choose lactose-free dairy options or dairy foods that are naturally low in lactose, like yogurt with live, active cultures, and hard cheeses such as cheddar, Monterey Jack, and Parmesan.
During this stressful (and delicious) time of year, leaning into dairy foods might be one gentle, science-backed way to support your sleep. Whether it's a comforting glass of milk before bed or a bit of yogurt or cottage cheese sprinkled into your day, these choices can help you restore calm–and catch better Z’s.
FAQs About Dairy Foods and Sleep
Q: How can dairy foods support sleep during stressful seasons like the holidays?
A: Dairy foods support sleep by providing tryptophan, calcium, magnesium, vitamin B6, and vitamin D, which the body uses to make serotonin and melatonin. These nutrients help you relax, regulate your sleep-wake cycle, and may counter some of the sleep disruption that comes with holiday stress.
Q: What are good dairy foods to eat for better sleep and stress support?
A: Good dairy foods for sleep include a glass of milk, yogurt with live and active cultures, and cottage cheese. These foods offer a mix of protein, minerals, and vitamins that support relaxation and steady blood sugar, making them smart choices for evening snacks or calming meals during stressful seasons.
Q: Can people who are sensitive to lactose still use dairy foods to help with sleep?
A: Yes. People who are lactose-sensitive can choose lactose-free dairy foods or naturally low-lactose options, such as yogurt with live cultures and hard cheeses like cheddar and parmesan. These choices provide the same sleep-supporting nutrients as traditional dairy with less risk of lactose-related discomfort.
Karman Meyer is a professional speaker, Registered Dietitian Nutritionist, and author of 'Eat To Sleep: What To Eat & When To Eat It for a Good Night's Sleep' (2019) and 'The Everything DASH Diet Meal Prep Cookbook' (2023). Karman is the host of the PBS Special, Eat To Sleep, and has been featured in publications such as Bon Appetit, Shape Magazine, and FoodNetwork.com. She works with businesses to engage employees in wellness events and workshops to build healthier, more resilient individuals through her company NourishWell Network.
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