Will Drinking Warm Milk Make You Go to Sleep?

Warm milk, heated beyond room temperature, is often enjoyed as a soothing nightcap.

Drinking a warm glass of milk for better sleep may seem like just a myth, but there is a bit of truth to this age-old tale. Not only is milk a simple nighttime beverage packed with protein, but it is also loaded with nutrients to combat insomnia.

In this article, we discuss the sleep-inducing qualities of milk and whether the temperature of the milk really matters. We also look at other popular beverages you can drink before bed to promote better sleep.

Why Does Warm Milk Induce Sleep?

Drinking a warm glass of milk before bedtime is a long-standing tradition, and for good reason—there are several sleep-promoting nutrients in milk, such as tryptophan, magnesium, and melatonin. These components of milk increase melatonin production and relax nerves and muscles.

Many people believe drinking warm milk is better for sleep than cold milk; however, this isn’t necessarily true. For many, warm beverages are associated with peace and relaxation, so it’s possible this drink can help you unwind.

a. Tryptophan

Tryptophan is an amino acid essential for sleep and is found in small amounts in high protein foods, like milk. When consumed, the body uses this protein to produce serotonin which influences behavior and mood. Tryptophan is also used by the body to produce melatonin, a sleep hormone that helps to control your wake cycles.

b. Magnesium

Magnesium is an important nutrient the body uses to regulate blood pressure and nerve function. Research indicates supplemental magnesium can improve sleep quality because it binds to GABA receptors. GABA is a neurotransmitter responsible for blocking impulses and reducing restlessness.

c. Melatonin

The levels of melatonin in milk help sleepers drift off at night because this hormone helps regulate your circadian rhythm to keep your sleep-wake cycle consistent.

d. Protein

Milk is an excellent source of protein, with 8 grams in an 8 oz glass. These proteins include essential amino acids known to assist your body in getting an uninterrupted satisfying night of sleep.

Also, the high levels of protein will keep you feeling full throughout the night, and you’ll be able to avoid late-night snacking.

If you want to maximize your protein intake, consider the benefits of a protein shake before bed.

Warm or Cold Milk: Which is Better for Sleep?

Both warm and cold milk can support sleep, but the choice depends on personal preferences and the calming effect of warmth. Warm milk is often associated with comfort and relaxation, making it more effective for promoting restful sleep. The warmth can create a soothing sensation that helps signal the body to wind down. 

Cold milk, on the other hand, offers the same sleep-inducing nutrients like tryptophan and magnesium but may not have the same psychological relaxation effect as its warm counterpart. Ultimately, the best option is whichever temperature feels most comforting to you before bed.

Benefits of having Milk before going to bed

1. Drinking milk before bed can promote relaxation.
2. The magnesium in milk helps relax muscles and nerves, making it easier to unwind before sleep.
3. The calcium and vitamin D in milk contribute to strong bones and overall skeletal health.
4. Protein in milk keeps you feeling full throughout the night, reducing late-night hunger pangs.
5. Moderate milk consumption may help stabilize blood sugar levels, preventing nighttime dips that disrupt sleep.
6. Nutrients like vitamins A, B12, zinc, and selenium in milk boost immune function and overall health.
7. Warm milk’s soothing properties can alleviate mild digestive discomfort or acidity.
8. The ritual of drinking warm milk creates a calming bedtime routine that signals the body to prepare for rest.

Drawbacks of Milk at Nighttime

Although milk is packed with protein and nutrients to keep your body strong, there are a couple of drawbacks you may experience from drinking milk right before bed. Let’s discuss the potential downfalls to a glass of milk before bed.

1. Lactose in Milk Can Cause Stomach Aches

Lactose is the principal sugar (or carbohydrate) naturally found in milk and is known to cause sleeping complications for those with sensitive stomachs or intolerances to dairy products.

About 50 million Americans are lactose intolerant, so for those who fall into this category, drinking milk at bedtime can cause severe stomach discomfort. Additionally, lactose can be a culprit that causes people to snore. Dairy products encourage excess mucus production and can cause sleepers to feel a bit stuffy before bedtime.

2. Potential Blood Sugar Crash

It’s best to drink milk in moderation to keep your blood sugar from crashing, because nightmares, night terrors, and other unpleasant parasomnias can occur when your blood sugar levels drop.

As we previously stated above, lactose is a naturally occurring sugar in milk, so when it is consumed in excess, your blood glucose levels may rise. When the body has more sugar than it’s used to, it rapidly produces insulin in an attempt to keep the levels consistent, and this causes blood glucose to decrease, resulting in hypoglycemia, or a sugar crash.

3. Weight Gain

Drinking milk before bed can lead to weight gain if it contributes to an increase in your total daily calorie intake. Milk contains natural sugars, fats, and proteins, all of which add to your caloric consumption. If you choose whole milk or sweetened milk products, the calorie count rises even further. 

Late-night calorie intake is more likely to be stored as fat since your body’s metabolism slows down during sleep. Over time, this habit, combined with limited physical activity, could lead to noticeable weight gain. 

For those managing their weight, opting for low-fat or unsweetened milk and monitoring portion sizes can help mitigate this risk.

4. Liver Functioning

Consuming large quantities of milk, especially whole milk, regularly at night may burden the liver due to its role in processing the natural sugars (lactose) and fats in milk.

Over time, excessive intake could contribute to the development of non-alcoholic fatty liver disease (NAFLD), particularly in individuals who already have a high-fat diet or underlying metabolic conditions. 

Additionally, lactose metabolism requires enzymes that might be less active at night, leading to inefficient digestion and extra strain on the liver. Moderation in milk consumption and choosing lighter options, like low-fat or plant-based alternatives, can help maintain liver health.

Time and Type of Milk to Drink to Help Sleep:

Drinking warm milk before bedtime is a traditional remedy believed to promote better sleep. To make the most of milk’s sleep-promoting properties, it’s best to consume it about 30 minutes to an hour before you plan to go to bed. This gives your body time to digest and absorb the nutrients that could help with relaxation. 

Drinking milk too early may not have the desired calming effect while drinking it too late could disrupt your sleep if it leads to late-night trips to the bathroom. 

In addition to plain warm milk, several other warm milk beverages can aid in relaxation and improve sleep quality:

Golden Milk: This traditional Indian drink combines milk with turmeric, cinnamon, and ginger. Turmeric contains curcumin, known for its anti-inflammatory and antioxidant properties, which may support overall health. 

Matcha Milk: Matcha is a powdered green tea rich in L-theanine, an amino acid that promotes relaxation without causing drowsiness. Combining matcha with milk can create a soothing beverage that may help reduce stress and improve sleep quality. 

Lavender Milk: Lavender is known for its calming effects. Infusing milk with lavender can create a fragrant and relaxing drink that may help alleviate anxiety and promote better sleep.

Banana Milk: Bananas are rich in magnesium and potassium, minerals that help relax muscles and nerves. Blending a ripe banana with warm milk can create a creamy, sleep-inducing beverage.

Chamomile Milk: Chamomile is a herb known for its mild sedative effects. Adding chamomile to warm milk can enhance its sleep-promoting properties, making it a soothing bedtime drink.

While these beverages can be part of a bedtime routine, it’s important to avoid caffeinated or sugary drinks close to bedtime, as they can interfere with sleep. Incorporating these warm milk drinks into your evening routine may help promote relaxation and improve sleep quality.

Non-Dairy Options for Bedtime

Milk is not the only nighttime beverage for better sleep. Other drinks you can look at include herbal teas, coconut water, and non-dairy milk, like almond or soy. Like plain cow’s milk, these beverages have sleep-inducing nutrients to help you fall asleep faster.

1. Almond Milk or Soy Milk

Almond milk and soy milk are better alternatives for those who are lactose intolerant or prefer non-dairy items. Both beverages are similar to milk in that they are rich in tryptophan and sleep-promoting magnesium.

Research has shown that soy milk can induce a natural sedative effect by increasing the concentration of serotonin and tryptophan in the body. Additionally, almond milk and soy milk increase serotonin levels, contributing to feelings of well-being and happiness before bedtime.

2. Herbal Tea

For years, herbs like chamomile and lavender have been used around the world as natural sleep remedies. Herbal teas are great for bedtime because they do not contain any caffeine, so you won’t have to worry about tossing and turning at night. Not to mention, herbs such as valerian root and peppermint have sedative qualities for relaxing and soothing your muscles.

Carlene Thomas, a registered dietician nutritionist, advises, “If you take herbal supplements like valerian root, it’s important to check with a medical professional to ensure it won’t disrupt any medication you’re currently taking.”

3. Coconut Water

Coconut water contains a small amount of magnesium, so drinking a glass before bed can help promote the secretion of sleep-friendly hormones while preventing stress. And despite this beverage’s natural sweetness, it contains a low amount of sugar so, it won’t raise your blood glucose levels.

4. Oat Milk

Oat milk is a popular dairy-free choice that can support better sleep in several ways. It contains melatonin, a hormone that helps regulate your sleep-wake cycle, making it a great option for bedtime. Oat milk is also rich in magnesium, which helps relax muscles and calm the nervous system, promoting a more restful night.

Additionally, oat milk is made from complex carbohydrates that can help maintain steady blood sugar levels overnight, preventing mid-sleep wake-ups. Its natural sweetness can satisfy late-night cravings without spiking your insulin levels, making it a healthier option for those seeking a sweet treat before bed.

Whether you drink it on its own or mix it with calming herbs like chamomile, oat milk can be a comforting and effective addition to your bedtime routine.

5. Spicy or Acidic Drinks (Citrus Juices, Spicy Tea)

Citrus juices and drinks with high acidity can trigger acid reflux or heartburn, especially when lying down. Similarly, spicy teas or hot sauces in drinks can irritate the stomach, making it difficult to relax before sleep. Stick to milder options for a more comfortable bedtime.

Drinks to Avoid Before Bedtime

Some drinks, including caffeinated beverages like coffee, sodas, and fruit juices have a lot of sugar, and as a result, can interfere with your sleep when consumed too close to bedtime. It’s best to drink these beverages earlier in the day for a good night’s rest. It’s also worth noting that drinking large quantities of any liquid before bed can cause you to wake up with the urge to use the bathroom.

1. Caffeinated Drinks

When caffeine is consumed late in the day, it stimulates the nervous system and stops your body from relaxing before bedtime. Caffeine can stay in your bloodstream for 6 to 8 hours, so you should avoid drinking energy drinks, coffee, and other caffeinated beverages during the latter half of your day. If you find yourself wanting a sugary drink or cup of coffee before bed, you can try decaf alternatives to curb the craving.

2. Sugary Drinks

Sodas are obviously loaded with sugar and should be avoided before sleep. It’s important to remember that fruit juices are also a sneaky source of sugar. The high sugar content in soda and artificial fruit juices can cause a spike in blood sugar, making it harder to fall asleep at night.

3. Large Amounts of Water

While staying hydrated is important, drinking too much water right before bed can lead to frequent trips to the bathroom during the night, interrupting your sleep. Try to drink most of your fluids earlier in the day to avoid waking up in the middle of the night.

FAQs

Does drinking milk at night cause weight gain?

Drinking a glass of milk before bed is unlikely to cause any major changes in your weight, provided it’s not contributing to large increases in your daily calorie intake. If weight loss is your ultimate goal, you’ll want to limit yourself to a small glass of milk to ensure you’re not surpassing your calorie goal.

Does drinking milk cause nasal congestion?

Consuming dairy products such as milk thickens the mucus in the body. This thick mucus can cause allergens to stay in your system longer and can cause you to feel a bit stuffy around bedtime. If you want to counteract that with a simple method, try a warm shower before bed. Hot water can clear up the nasal passages.

What are the health benefits of drinking milk?

Milk is packed with important nutrients such as calcium, B vitamins, potassium, and vitamin D. Plus, milk is an excellent source of protein to keep your bones strong.

Do Children Experience More Sleepiness from Milk?

Children may be more sensitive to the sleep-promoting effects of milk due to their developing bodies. Milk contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, hormones that regulate sleep. 

While the effects of milk on sleep are generally mild, the comforting and soothing nature of a warm drink can help children wind down before bedtime. However, each child is different, so the impact of milk on sleep may vary.

Is It Fine to Drink Milk After Dinner?

Drinking milk after dinner is generally fine for most people, and it can even have some benefits. The calcium in milk can aid in muscle relaxation, and the tryptophan helps the body produce melatonin, which may support better sleep. 

However, if you experience digestive issues like acid reflux or bloating, it may be best to avoid milk right after eating, as it could exacerbate these symptoms. As long as it doesn’t cause discomfort, milk can be a soothing, nutritious choice after dinner.

Does Drinking Milk Before Bed Benefit Skin?

Drinking milk before bed can have some positive effects on your skin. Milk contains vitamins and minerals like vitamin A, vitamin D, and calcium, all of which contribute to healthy skin. Vitamin A, in particular, is known for promoting cell regeneration and may help maintain smooth, glowing skin. Additionally, the protein in milk can help with skin repair overnight. However, the impact on skin may vary from person to person, and if you have acne or dairy sensitivity, milk might not be ideal for you before bed.

How many glasses of milk should I drink a day?

According to a recommendation made by the Department of Agriculture, it’s best to consume 2 to 3 cups of milk. Milk serves as an excellent source of calcium providing about 300 milligrams per 8-ounce glass. To meet the daily calcium requirements, most men and women need 1,000 milligrams of calcium per day so drinking about 3 glasses will help you meet your dietary needs. With that said, calcium can easily be consumed through other foods and beverages, so your full calcium intake doesn’t need to be from milk.

Does drinking milk before going to sleep hurt your digestive system?

Unless you’re lactose intolerant or lactose sensitive, one glass of milk before bedtime will not impact your digestive system. In fact, drinking cold milk at night can provide relief from acidity and may aid in keeping other common stomach issues like constipation. The lactic acid present in milk can also help temporarily neutralize the build-up of acidity in the gut.

Is Drinking Cold Milk at Night Beneficial?

Drinking cold milk at night can still provide some benefits, as it contains tryptophan, which helps promote relaxation and sleep. While warm milk is often preferred due to its comforting effect, cold milk can be just as effective for helping you wind down before bed. The key is the presence of the nutrients in milk, such as calcium and magnesium, that support relaxation and better sleep quality. However, if you find cold milk too stimulating or if it causes discomfort, a warm version might be a more soothing option.

Here are Some Useful Tips for Better Sleep:

Achieving restful, uninterrupted sleep is essential for overall health and well-being. Here are some practical tips to help improve your sleep quality:

1. Stick to a consistent sleep schedule, going to bed and waking up at the same time every day.
2. Avoid screens (phones, tablets, computers) 30 minutes to an hour before bed to promote melatonin production.
3. Create a relaxing bedtime routine, such as reading, listening to soothing music, or practicing deep breathing.
4. Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.
5. Avoid heavy meals, caffeine, and alcohol close to bedtime; opt for light snacks if needed.
6. Get regular exercise, but avoid vigorous activity close to bedtime.
7. Manage stress with relaxation techniques like meditation or journaling.
8. Limit naps to 20-30 minutes earlier in the day.
9. Get exposure to natural light, especially in the morning, to regulate your circadian rhythm.
10. Use calming scents like lavender or chamomile to help promote relaxation before bed.

Incorporating these tips into your daily routine can significantly improve the quality and quantity of your sleep, helping you feel more rested and energized each day.

Conclusion

Drinking warm milk before bedtime may help you fall asleep faster because it is packed with sleep-promoting nutrients such as magnesium and tryptophan. Consuming dairy products can cause sleeping disruptions for some, so we suggest looking to alternatives such as herbal teas, soy, and almond milk for a good night’s rest.

However, if you are still struggling to fall asleep, you can also try practicing better sleep hygiene. Some easy steps you can take are to electronic use before bedtime and regulate your natural circadian rhythm by picking a bed tie and staying consistent.