Does warm milk help sleep?

Scientific evidence suggests that warm milk before bed may help you sleep. In a study of people staying in a hospital's heart unit, those who drank warm milk and honey for three days noticed improvements in sleep4.

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Does Warm Milk Help You Sleep? Written by Danielle Pacheco, Staff Writer Danielle Pacheco Staff Writer Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia. Read Full Bio Want to read more about all our experts in the field? Learn About The Editorial Team Fact Checked Learn More Sleep Foundation Fact-Checking: Our Process At Sleep Foundation, we personally test every product featured in our reviews and guides. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. Guidelines for our testing methodology are as follows: We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources. Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information. A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication. Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s) Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information. Our team of writers, editors, and medical experts rigorously evaluates each article to ensure the information is accurate and exclusively cites reputable sources. We regularly assess how the content in this article aligns with current scientific literature and expert recommendations in order to provide the most up-to-date research. If you struggle to obtain the recommended seven or more hours Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. cdc.gov of sleep each night, you are not alone. One-third Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. cdc.gov of American adults report not receiving the recommended amount of sleep. Sleep is essential to good health and development Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. medlineplus.gov , so it is imperative that we get enough each night. There are a multitude of home remedies people may try to help themselves fall asleep more easily and sleep more soundly. Drinking warm milk at night to feel tired is one such strategy that has been shared for years. Learn what the research says about this habit, and if it helps promote sleep.

Does Warm Milk Help You Sleep?

Scientific evidence suggests that warm milk before bed may help you sleep. In a study of people staying in a hospital’s heart unit, those who drank warm milk and honey for three days noticed improvements in sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . A study of adults over age 60 found that drinking fermented milk over the course of three weeks reduced nighttime wakings Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . If you struggle with initiating sleep, milk might be able to help. In a study of people over 65, those who drank more milk and engaged in physical activity reported falling asleep more easily Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov than those who did not.

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Why Does Warm Milk Make You Sleepy?

Milk’s sleep-promoting properties might be due to the amino acid tryptophan Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . Tryptophan-enriched foods have been shown to improve sleep and mood Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov in the elderly. Tryptophan plays an important role in the production of serotonin and melatonin Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . Serotonin is a neurotransmitter that impacts mood, cognitive reasoning, and memory Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov . Melatonin is a hormone released by your body in response to darkness, in order to help you feel like sleeping Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov at night. Milk collected from cows milked at night Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov contains ample amounts of melatonin in addition to tryptophan. Although only animal studies have been conducted with this night milk so far, it could make humans sleepier than regular milk does.

Is it Bad to Drink Milk Before Bed?

Drinking milk before bed does not appear to have documented negative side effects in most people. Some people, however, might want to avoid milk. For example, people who have a dairy allergy, are lactose intolerant Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov , or have irritable bowel syndrome with symptoms that are worsened by dairy Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov probably should not use milk to promote sleep. If you are avoiding milk, you may want to opt for non-dairy sleep-inducing foods instead. Some may worry that drinking milk before bed could promote weight gain. However, research suggests a glass of milk at night could help promote fitness. One study found that drinking milk after a workout and before bed Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov helps with muscle recovery. Another study found that drinking milk before bed increases a person’s resting metabolic rate Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov , or how quickly they burn calories, the next morning. Some sleepers may be concerned that drinking milk before bed could lead to snoring. However, contrary to popular belief, growing evidence suggests that drinking milk does not produce more mucus Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. pubmed.ncbi.nlm.nih.gov .

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Tips for Better Sleep

For better sleep, it may help to try other foods high in tryptophan Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. medlineplus.gov , such as:

Cheese

Chicken

Turkey

Fish

Sunflower seeds

Peanuts

Pumpkin seeds

Soy beans

If you have tried drinking milk or consuming other tryptophan-rich foods before bed and still struggle to fall asleep, you may want to take measures to improve your sleep hygiene Trusted Source Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. cdc.gov . Set a Comfortable Temperature: While everyone’s ideal temperature is different, keep your room cool but not frigid. If you sleep with a partner, talk to them about a temperature you both agree on. While everyone’s ideal temperature is different, keep your room cool but not frigid. If you sleep with a partner, talk to them about a temperature you both agree on. Establish a Routine: Create and maintain a , so you wind down at the same time each night, including weekends. Create and maintain a , so you wind down at the same time each night, including weekends. Avoid Certain Foods and Drinks: Avoid heavy meals, alcohol, and caffeine before bed. Avoid heavy meals, alcohol, and caffeine before bed. Keep Your Bedroom Dark: Try light-blocking curtains or a sleep mask to ensure you aren’t being exposed to light during the night. Try light-blocking curtains or a sleep mask to ensure you aren’t being exposed to light during the night. Minimize Blue Light Exposure: Avoid watching TV or looking at a smartphone in the hours before bed. Avoid watching TV or looking at a smartphone in the hours before bed. Exercise: Exercise regularly, preferably earlier in the day. Consider talking to your doctor if you still are not getting enough sleep after improving your . It may be due to an underlying sleep disorder, such as . Your doctor can help you reach a diagnosis, schedule a , or prescribe medications. If you're ready for more ⟶ sign up to receive our email newsletter! Your privacy is important to us. Thanks for the feedback - we're glad you found our work instructive! Was this article helpful? Yes No Thanks for the feedback - we're glad you found our work instructive! Submitting your Answer... About Our Editorial Team Danielle Pacheco Staff Writer Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.

sleepfoundation.org - Does Warm Milk Help You Sleep? - Sleep Foundation

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