Should You Drink Milk Before Bed?

Are you struggling to get a good night’s sleep? Lack of adequate sleep can have negative effects on both your physical and mental health. In fact, it is considered a major global public health issue (1). With 1 in 3 people in the United States alone not getting enough sleep, many individuals are turning to simple home remedies to improve their sleep patterns (2). One such remedy that has been passed down through generations is drinking a glass of warm milk before bed. But does this tradition hold any merit, or is it nothing more than folklore? In this article, we will review the science behind drinking milk before bed and whether it is a practice worth incorporating into your bedtime routine.

The Science Behind Drinking Milk Before Bed

Several small animal and human studies have explored the potential benefits of consuming dairy products like milk and cheese before bed. It has been suggested that these products may help some individuals achieve a more restful night’s sleep, although the exact reasons remain unclear (3, 4, 5). Experts believe that milk’s sleep-promoting potential may be attributed to specific chemical compounds or the psychological effects of having a soothing bedtime routine, or possibly a combination of both.

May Promote Healthy Sleep Cycles

Milk contains certain compounds that are known to support healthy sleep cycles. Tryptophan, an amino acid found in various protein-containing foods, plays a crucial role in the production of serotonin, a neurotransmitter that promotes relaxation and mood enhancement (6). Serotonin, in turn, acts as a precursor in the production of melatonin, also known as the sleep hormone. Melatonin is released by the brain and helps regulate the circadian rhythm, preparing the body for entering a sleep cycle.

Research has established the role of tryptophan and melatonin in sleep disorders, with studies indicating that supplements containing these compounds can improve sleep and reduce symptoms of anxiety and depression (6, 7). However, it is important to note that there is currently no evidence suggesting that a single glass of milk contains enough tryptophan or melatonin to significantly influence the body’s natural production of melatonin or independently treat sleep disorders.

Psychological Effects

Some experts speculate that milk’s potential as a sleep aid may have more to do with its psychological effect rather than its nutritional content. The act of having a calming bedtime ritual, such as drinking warm milk, could trigger soothing feelings reminiscent of childhood. These feelings may signal to the brain that it is time to sleep, making it easier to drift off peacefully. However, further research is needed to determine the extent of these psychological effects.

Warm Milk vs. Cold Milk: Is There a Difference?

Advocates of consuming milk before bed often recommend drinking it warm instead of cold. However, there is no clear evidence to support a major advantage of either method. Most research examining the effects of milk on sleep quality utilizes warm milk, but there are no studies comparing the effects of different milk temperatures against each other. That being said, the practice of consuming a warm beverage in the evening or during times of stress is a common cultural tradition for promoting relaxation and reducing anxiety.

Warm liquids, including milk, tea, or other beverages, can have a calming effect on the nervous system and may be more effective at inducing sleep compared to cold drinks. However, individual responses may vary (8). Ultimately, the choice between warm or cold milk may come down to personal preference and what works best for you. It is worth noting that any consistent bedtime ritual, whether it involves hot beverages, cold beverages, or no beverages at all, can potentially benefit your sleep quality (9).

Milk Before Bed and Weight Management

The implications of eating right before bed, including drinking milk, have been a topic of debate with mixed evidence. While drinking a glass of milk before bed is unlikely to cause significant changes in weight, it is important to consider overall calorie intake. Several studies have associated late-night snacking with weight gain, although the exact cause and effect mechanism is not yet clear (10).

One theory suggests that the relationship between meal timing, including milk consumption, and weight management may be partially attributed to inadequate sleep. Poor sleep can lead to increased cravings and snacking throughout the day, potentially contributing to unhealthy weight gain over time (11). Consuming a large number of calories just before bed can disrupt the circadian rhythm and further hinder the ability to fall asleep, perpetuating an unhealthy cycle (12).

However, a single 8-ounce (237-mL) glass of milk is not a significant source of calories and is unlikely to disrupt your circadian rhythm or contribute to weight gain. If drinking milk before bed helps you fall asleep faster or improves the quality of your sleep, any observed changes in weight could potentially be attributed to the benefits of adequate rest rather than the milk itself.

Conclusion

Poor sleep is a prevalent issue worldwide, and many individuals seek simple remedies to enhance their sleep quality. Drinking a glass of warm milk before bed is a common practice aimed at promoting relaxation and supporting better sleep. While some studies suggest that milk may have sleep-promoting qualities for certain individuals, more research is needed to fully understand how milk affects individual sleep cycles. There is currently no reliable evidence indicating that warm milk is superior to cold milk for inducing sleep, although warm beverages are generally used to alleviate anxiety and promote calmness. Ultimately, whether or not milk improves your sleep is a personal experience, and there is no harm in giving it a try if you are interested in testing this practice.