Sipping on a glass of milk before bed is a popular home remedy for better sleep. While milk contains nutrients that may help promote relaxation, the benefits can vary from person to person.
Milk contains tryptophan, an amino acid that helps your body make serotonin and melatonin — two hormones involved in sleep regulation. While the amount in milk is modest, it can gently encourage drowsiness in some people.
The calcium in milk helps the brain convert tryptophan into melatonin, which may promote better sleep onset and quality over time.
Warm milk, in particular, can act as a comfort cue, signaling your brain that it’s time to wind down — even if the effect is more psychological than biological.
The casein protein in milk digests slowly, providing amino acids throughout the night that support muscle repair and reduce late-night hunger — especially helpful if you exercise regularly.
Having milk as part of a nightly ritual can strengthen your sleep hygiene, teaching your body to associate the habit with rest and relaxation.
There isn’t strong evidence to suggest that warm or cold milk works better for sleep. The nutrients that may help with sleep, like tryptophan, magnesium, and zinc, are found in both.
For many people, the benefit comes from the calming routine of drinking milk before bed, not the temperature. Warm milk may feel soothing and signal bedtime, especially if it brings comfort. Cold milk may simply be more enjoyable for others.
Overall, the best choice is the one that makes you feel the most relaxed as you get ready for sleep.
While milk may support better sleep, there are some risks and considerations to keep in mind:
- Weight gain: Milk has natural sugars and calories. Regularly drinking it at night, especially when paired with an unbalanced diet, could lead to weight gain over time.
- Acid reflux: For some people, drinking full-fat milk close to bedtime may worsen symptoms of heartburn or acid reflux.
- Lactose intolerance: People with lactose intolerance may experience bloating, gas, or discomfort after drinking milk.
- Dairy allergy: People with a dairy allergy should not drink milk. It can cause reactions that may be mild, like stomach upset, or more serious, like trouble breathing.
- Waking at night: Drinking too much liquid before bed may cause nighttime bathroom trips, which can disrupt sleep.
