What Drinking a Glass of Milk Before Bed Does for Your Sleep

Drinking a glass of milk before bed is a popular home remedy for better sleep. Although milk contains nutrients that can promote relaxation, the benefits may vary from person to person.

Milk contains tryptophan, an amino acid that helps your body make serotonin and melatonin, two hormones involved in regulating sleep. Although the amount in milk is modest, it may slightly promote drowsiness in some people.

Calcium in milk helps the brain convert tryptophan into melatonin, which can promote better and better sleep over time.

Warm milk, in particular, can act as a comfort signal, signaling to your brain that it’s time to relax, although the effect is more psychological than biological.

The casein protein found in milk digests slowly, providing amino acids throughout the night that promote muscle repair and reduce nighttime hunger – especially helpful if you exercise regularly.

Consuming milk as part of a nighttime ritual can boost your sleep hygiene, teaching your body to associate the habit with rest and relaxation.

There is no strong evidence to suggest that warm or cold milk is more effective for sleep. 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 can be calming and signal bedtime, especially if it provides comfort. Cold milk may simply be more pleasant for others.

Overall, the best choice is the one that makes you feel the most relaxed as you prepare for bed.

Although milk may promote better sleep, there are some risks and considerations to keep in mind:

• Weight gain: Milk contains natural sugars and calories. Drinking it regularly in the evening, especially in combination with an unbalanced diet, could lead to weight gain over time.
• Acid reflux: For some people, drinking whole milk shortly before 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 dairy allergies should not drink milk. This can cause reactions that can be mild, such as an upset stomach, or more serious, such as difficulty breathing.
• Waking up at night: Drinking too much fluid before bed can cause nighttime trips to the bathroom, which can disrupt sleep.