Does Warm Milk Help You Sleep?

Medically reviewed by Sanja Jelic, MD

You've likely heard that drinking warm milk before bedtime can help you sleep. Good sleep is an essential part of health for each of us. Insufficient sleep affects both physical and mental health.

Research shows that consuming dairy, like warm milk, before bed can improve a night's sleep. This may be due to compounds found in milk, like melatonin and tryptophan. The soothing routine of enjoying a warm cup of milk may also feel relaxing and make it easier to fall asleep.

This article explains how warm milk helps you sleep and who benefits from it.

Takeaway

Dairy products like milk contain tryptophan, an amino acid the body needs for muscle and nerve health. Tryptophan is present in animal proteins like meat and dairy products. Consuming tryptophan-rich foods may lead to drowsiness and better sleep.

Warm Milk and Sleep: An Effective Sleep Aid?

Warm milk may be an effective sleep aid. The melatonin and tryptophan in milk could be responsible for the sleep benefits. Milk is rich in the amino acid tryptophan, which is needed for the production of the hormone melatonin.

Tryptophan is an amino acid involved in the production of serotonin, a brain chemical that boosts your mood and promotes relaxation. It is also needed to produce melatonin, a hormone that the body releases when exposed to darkness. It helps the body wind down and fall asleep. Melatonin promotes a regular circadian rhythm (internal clocks fluctuating throughout the day).

While milk contains these helpful compounds, it is unclear if one glass contains enough melatonin and tryptophan to make a difference in your sleep. One study found that taking melatonin and tryptophan supplements in the evening may improve sleep and reduce symptoms of anxiety and depression at night.

Consuming tryptophan-rich foods in the morning may also improve your sleep. A review found that eating foods with tryptophan and getting outdoors for direct sunlight in the morning could help you fall asleep at night. Drinking milk and increasing your daytime activity levels may also promote improved sleep quality.

Milk Temperature and Type

Warm milk feels comforting, but is it better than cold milk? What about non-dairy milk varieties? While more research is needed, there is some information we know.

Warm vs. Cold Milk for Sleep

Most studies examining milk's effect on sleep only study warm milk. It is unclear if cold milk has the same benefits. For some people, sipping a warm beverage may have a soothing effect on the nervous system. However, there is insufficient evidence to state that warm milk is better than cold milk at bedtime. 

Dairy vs. Non-Dairy Milk for Sleep

Because non-dairy milk does not contain tryptophan, it does not provide the same sleep benefits as dairy milk. If you prefer non-dairy milk at bedtime, consider plant-based milk made from bananas. It is rich in tryptophan and magnesium and has been found to promote muscle relaxation. 

Takeaway

A cup of warm milk before bed may help you feel more relaxed. However, nighttime snacking has been linked with health problems like elevated blood pressure, metabolic syndrome, and heart disease. It’s unlikely that a glass of milk will cause health problems, but avoid adding several snacks or a large meal to your bedtime routine.

Are Children More Susceptible to Milk Sleepiness?

Drinking warm milk before bed may have sleep benefits for both children and adults. Research found that drinking milk in the evening may improve sleep quality in infants and toddlers. It may also help older adults fall asleep and stay asleep longer. It is difficult to determine if children receive more sleep benefits from milk than adults.

What Definitely Helps You Sleep

Good sleep is essential for all of us, and it’s important to take steps to promote quality sleep each night. Sleep improves mood and brain performance, as well as physical health. People who do not get enough sleep are at an increased risk of several health conditions, including heart disease, stroke, obesity, and dementia.

To improve your sleep, consider incorporating the following habits into your daily routine:

• Stick to a consistent bedtime and waketime each day.

• Keep your bedroom relaxing by keeping it quiet, dark, and cool.

• Remove all electronics from your bedroom. Consider charging your phone in another room.

• Avoid large meals, caffeine, and alcohol before bed.

• Be physically active every day.

• Eat a nutritious diet rich in vegetables, fruits, whole grains, legumes, and healthy fats. Research shows that following the Mediterranean diet may improve sleep quality.

Summary

Warm milk is a popular home remedy for better sleep, but does it work? Studies show that drinking milk before bed may promote relaxation and better sleep. Researchers believe the tryptophan and melatonin in milk may contribute to quality sleep. A soothing nighttime routine may also help.

Good sleep is an important part of good health. Proven habits that promote better sleep include going to bed at the same time every night, keeping your phone out of your bedroom, and getting daily exercise.

Read the original article on Verywell Health.