Does Warm Milk Really Help You Sleep?

A man sitting in bed holding a glass of warm milk to help with sleep.

Can't get a restful night's sleep?


Recall your childhood days when drinking a warm cup of milk helped you unwind for bed — likely a comforting memory until today. However, there's more to this ritual than just nostalgia. If sipping milk before bed isn't familiar, now's a good time to start.


Here's why: Besides its comforting warmth, warm milk contains nutrients that may help you wind down and fall asleep faster.


This article answers the question: "Does warm milk help you sleep?" It explains the science behind its potential sleep-promoting effects and gives tips to improve sleep quality.

Key Takeaways

  • Limited research suggests milk may aid sleep by reducing anxiety and boosting relaxation, although effects vary.

  • Milk contains tryptophan, magnesium, and other ingredients like peptides and micronutrients that promote relaxation for quality sleep.

  • Incorporate milk into your bedtime regimen by drinking it at least 30 minutes before hitting the sack. Pair it with other slumber-promoting foods and relaxing activities.

Table of Contents

Does Warm Milk Help You Sleep?

While more research is needed to provide conclusive scientific evidence that warm milk makes you sleep, several studies suggest its potential as a sleep aid by reducing anxiety and boosting relaxation.


A study in the National Library of Medicine found that milk combined with honey effectively improved sleep for those with acute coronary syndrome in a coronary care unit.(1)


Another fascinating study in the National Library of Medicine showed that milk collected from cows milked at night induces sedative-like effects on mice. The study found that night milk has the potential to be an effective and natural means to ease sleeplessness and anxiety.(2)

Why Does Milk Make You Sleepy?

A sleeping person with a half-empty glass of milk for better sleep on his nightstand.

Now, let's explore in detail why milk might help you get a better night's sleep.

It Contains Tryptophan

Milk contains the essential amino acid tryptophan, which your body uses to produce serotonin. This is then converted into melatonin, the sleep hormone.


Serotonin positively impacts cognition, mood and slumber. Melatonin signals your brain and body that it's time to wind down for bed.


A study published in the National Library of Medicine found that tryptophan may help with sleep, especially for those with sleep problems, though effects vary from person to person.(3)


Consider a well-balanced diet that includes other tryptophan-rich foods like turkey, salmon, oats, soybeans, tart cherry juice and other dairy products. This ensures you get enough tryptophan for optimal melatonin levels.

It Contains Magnesium

Milk contains magnesium, a mineral known for its muscle-relaxing properties, which are particularly helpful when tense and restless.


Research suggests magnesium also promotes better shuteye by helping you fall asleep faster. A study in Science Direct found that magnesium improved sleep quality, especially in the slow-wave and REM sleep stages.(4)


Other benefits of magnesium include improved mood, reduced stress and anxiety, and increased mental clarity. Besides eating foods rich in magnesium, taking it in the form of a supplement is an option.

It Contains Other Sleep-Promoting Ingredients

Science Daily says milk has peptides, known as casein tryptic hydrolysate (CTH). These peptides bind to a protein in your brain called the GABA receptor, which promotes relaxation and inhibits nerve signals, resulting in better sleep and improved relaxation.(5)


Milk also contains micronutrients that influence sleep indirectly. Vitamin B6 helps your body produce serotonin and melatonin, neurotransmitters that regulate the sleep-wake cycle, helping you get better sleep. Meanwhile, zinc is also present in dairy products. Zinc helps your body synthesize melatonin.


Milk is also a source of calcium, which helps your brain use tryptophan, the amino acid that makes melatonin and serotonin. Calcium also aids with muscle relaxation, helping you fall asleep faster.

It’s Warm and Soothing

Drinking milk may have a calming and relaxing effect due to the soothing temperature.


A study in the National Library of Medicine found that drinking something hot, especially if it contains milk, may lower anxiety levels.(6) This feeling of well-being may help you fall asleep faster. It's similar to drinking hot chocolate before bed.

It Brings Back Childhood Memories

Drinking warm milk before bed can evoke happy memories, providing psychological comfort. It's a practice that is reminiscent of childhood routines.


Medical News Today says the comforting nature of this warm beverage may help promote sleep due to positive associations.(7)


A common childhood memory for many of us at Manta Sleep is drinking warm milk before bed. Some of us have carried this practice on to adulthood, finding that it makes us feel safe and relaxed, bringing back fond memories.

There’s a Ritual to It

Consider including drinking a warm glass of milk as a ritual in your pre-bedtime routine, alongside other relaxing activities. A solid bedtime regimen reduces the time it takes to fall asleep and nighttime awakenings and increases time spent asleep.


The Sleep Foundation emphasizes the importance of a bedtime routine, noting that a consistent sleep schedule trains you to feel tired as bedtime nears.(8)

What Kinds of Milk Help With Sleep?

Some options of milk for sleep. A glass of milk with almonds near the base, oat milk with oats surrounding it, soy milk with soybeans.

Dairy milk contains tryptophan, making it the ideal type of milk to help with shuteye. Another option is fermented milk with lactic acid bacteria, powerful probiotics that improve gut health — a factor linked to better sleep.


There are options if you're vegan or lactose intolerant. Here are a few:


  • Almond milk contains magnesium, which relaxes the muscles and lowers stress.

  • Oat milk has Vitamin B and the hormone melatonin, which promote quality sleep.

  • Soy milk contains tryptophan. It also has isoflavones, compounds that calm the nervous system.

Will Cold Milk Help You Sleep?

Cold milk contains the same slumber-promoting ingredients as its warm counterpart. However, it lacks the additional relaxing effects associated with drinking something warm.


Also, it might perk you up as cold, refreshing beverages seem to do. Coldness triggers the sympathetic nervous system, resulting in increased alertness. However, more studies are needed on cold beverages directly impacting wakefulness.

How to Incorporate Warm Milk Into Your Evening Routine

Here are some tips for incorporating warm milk into your bedtime regimen:


  • Drink it at least 30 minutes before sleeping to give your body time to digest the beverage and experience its calming effects.

  • Sip it while engaging in other relaxing rituals in your bedtime routine, like reading a book or writing in your sleep journal to enhance relaxation.

  • Pair it with foods to eat before bed, like yogurt or almonds. Consider making moon milk, which contains ashwagandha powder. The National Institutes of Health says that ashwagandha may improve slumber, though more research is needed.(9)

The Importance of Sleep Hygiene

Drinking milk before bed may help you sleep. However, if your slumber habits are unhealthy and you don't get enough sleep, no amount of milk will make a difference.


Here are some sleep hygiene tips to consider:


  • Maintain a consistent sleep schedule, even on weekends, to regulate your circadian rhythm.

  • Ensure your bedroom is cool, quiet and dark. Use a sleep mask or a white noise machine for optimal sleep.

  • Put gadgets away at least an hour before bed. Blue light emitted by screens can disrupt your slumber.

  • Avoid alcohol and caffeine before bedtime. Caffeine keeps you up, and alcohol causes frequent nighttime awakenings.

  • Eat a balanced diet and exercise regularly. However, avoid eating a large meal and vigorous exercise too close to bedtime to prevent sleep difficulties.

  • Reduce stress with a relaxing bedtime routine, including meditation, gentle stretching, listening to sleep music and of course, drinking milk before bed.

Conclusion: Will Warm Milk Send You to Dreamland?

Drinking milk may help you get restful sleep because it contains the amino acid tryptophan and other sleep-friendly nutrients like Vitamins B6, zinc and magnesium.


Drinking this warm beverage is a soothing ritual that may evoke feelings of safety and nostalgia, reminding you of childhood. Its warmth may also help ease stress and anxiety, helping you relax before bed. Incorporating it into your bedtime routine can train your body to associate it with shuteye.


Did drinking milk before bed help you achieve better sleep? Share your experience by leaving a comment below.

Sources:  

(1) “Effect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30390870/. Accessed 13 February 2025.

(2) “Milk Collected at Night Induces Sedative and Anxiolytic-Like Effects and Augments Pentobarbital-Induced Sleeping Behavior in Mice.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC4638207/. Accessed 13 February 2025.

(3) “Effects of tryptophan loading on human cognition, mood, and sleep.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19715722/. Accessed 13 February 2025.

(4) “Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.” Science Direct, www.sciencedirect.com/science/article/pii/S2590142724000193. Accessed 13 February 2025.

(5) “Warm milk makes you sleepy — peptides could explain why.” Science Daily, www.sciencedaily.com/releases/2021/10/211013104610.htm. Accessed 13 February 2025.

(6) “Effects of hot tea, coffee and water ingestion on physiological responses and mood: the role of caffeine, water and beverage type.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/9399380/. Accessed 13 February 2025.

(7) “Which foods can help you sleep?” Medical News Today, www.medicalnewstoday.com/articles/324295. Accessed 13 February 2025.

(8) “Bedtime Routines for Adults.” Sleep Foundation, www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults. Accessed 13 February 2025.

(9) “Ashwagandha: Is it helpful for stress, anxiety, or sleep?” National Institutes of Health, ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/. Accessed 13 February 2025.


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