Does Warm Milk Help You Sleep?

An estimated 30 percent of Americans have trouble sleeping, leaving many of us reaching for home remedies. (1) For instance, it’s long been thought that drinking a glass of warm milk can help you fall asleep faster. 

But what’s the actual science behind it? We’ll be exploring the role of milk nutrients, such as tryptophan and melatonin, in supporting relaxation and sleep, as well as the psychological role of sipping something warm like milk before bed. For example, it may be a soothing part of their bedtime routine or recall pleasant childhood memories.

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately. 

Long Story Short

  • Current research suggests that about thirty percent of Americans are affected by insomnia, (1), which is why so many look for tips to fall asleep at night.
  • Drinking warm milk before bed may help some people relax and prepare for sleep due to its comforting warmth and potential nutritional benefits.
  • A 16 oz. glass of milk contains 70 percent of your daily recommended tryptophan (11), an amino acid that supports the production of serotonin and melatonin, which are essential for regulating sleep cycles. (14)
  • Studies show that bio-individuality is integral in those who benefit from a nightly warm cup of milk. A balanced diet is vital before implementing a glass of milk to support and improve sleep quality. (14)
  • Alternatives like chamomile tea or valerian root are also popular natural sleep aids that can be compared with warm milk for effectiveness.

Does Warm Milk Help You Sleep? 

Drinking warmed milk at bedtime may help some people rest easier, though the evidence is mostly anecdotal. While science hasn’t firmly validated the milk-sleep association, many people find that a warm beverage soothes the belly. For some, the act of sipping on a warm beverage as a regular part of your nightly routine may also build a mental association, signaling to your body that it’s time to relax for the evening. The potentially relaxing effect of warm milk may also have to do with some of its nutritional components.

As the interest in natural sleep aids grows, many people turn to time-honored traditions (sometimes nostalgic of their childhood) in hopes of supporting their bedtime routine without using medication. 

Why Does Warm Milk Help You Sleep?

The soothing temperature and key nutrients — like calcium, vitamin D, and tryptophan — found in milk are most often credited for its potential sleep-promoting abilities. (2)

First, calcium and vitamin D appear to be involved in regulating the sleep-wake cycle, while protein helps maintain steady blood sugar levels — which may help prevent disrupted sleep. (3)(4)(5)(6)

Mike McGrath, a board-certified psychiatrist and chief clinical officer at The Oasis recovery center says, “Milk contains tryptophan, a precursor to the sleep-promoting hormone melatonin, which helps regulate the sleep-wake cycle.” Still, it’s worth noting that the amount of tryptophan in a typical glass of milk is probably too small to have a substantial impact by itself — and you’re unlikely to consume enough of this amino acid from foods to experience a direct effect on your energy anyway. (7)(8) Learn more about these key nutrients below. 

Tryptophan

Tryptophan is an amino acid found in milk, as well as poultry, eggs, soy products, nuts, and legumes. It plays a role in sleep by supporting the production of serotonin, a neurotransmitter that influences your mood and relaxation. (2)

Serotonin is then converted into melatonin, AKA “the sleep hormone,” which is involved in regulating your sleep-wake cycles. This series of events has led to the popular belief that drinking warm milk before bed can promote better sleep.

While milk does contain tryptophan, it’s not the only food source you can get it from; you can also find tryptophan in poultry, legumes, oats, and bananas. Additionally, one cup of milk provides around 100 mg of tryptophan, which is far less than the amounts often used in studies (often at least 1 gram) to observe direct sleep benefits. (8)(9)(10)(11) For reference, there are 1,000 mg in 1 gram. 

Melatonin 

Melatonin regulates your sleep-wake cycle by signaling to your brain when it’s time to wind down and prepare for rest. It’s secreted as you near bedtime, peaks in the middle of the night, and then declines as your body gets ready to wake with daylight. This natural fluctuation in melatonin levels helps maintain circadian rhythms, ensuring you fall asleep and wake up at the right times. (12)

One of the reasons drinking warm milk before bed is considered a potential natural sleep aid is because it contains small amounts of melatonin. However, the amount of melatonin found in milk is minimal and is not likely to make significant changes.

For comparison, most melatonin supplements contain between 0.1 mg to 10 mg per dose, while a cup of milk contains trace amounts — and is unlikely to have a significant direct impact on sleep. (13)

Overall, while melatonin and tryptophan from warm milk may have very subtle calming effects on your body, they’re most likely used as a comforting measure to aid relaxation and prepare for a good night’s rest.

Milk Temperature and Type 

When you think about the types of beverages you’re more likely to reach for to calm down before bed, they’re probably warm. Just like wearing a cozy sweater is comforting on a winter day, a cozy drink can soothe your body before lying down to rest. 

Cold vs Warm Milk For Sleep

Drinking warm milk is often perceived as more calming due to the warmth it provides your body from the inside out. This may help signal your body to get ready for sleep. While there’s no direct research on warm milk and sleepiness, some studies suggest an association between physical warmth (like, drinking a warm mug of milk) and emotional or mental warmth (which may help us relax). (14)

There could also be some psychological benefits related to the ritual of slowly sipping on a warm liquid — similar to how many of us believe we can’t function in the mornings without our coffee. 

Cold milk, on the other hand, can be refreshing and hydrating but doesn’t offer these same thermal effects. Most people probably don’t think of downing a cold carton of milk when they’re looking to relax at bedtime. 

Still, the only real difference between milk served cold or warm is its temperature. You’ll get the same nutritional components either way, meaning that any sleep benefits from milk itself aren’t affected by the temperature at which it’s served. 

Non-Dairy vs Dairy Milk For Sleep 

If the main reasons why warm milk may help with sleep are temperature and nutritional components, you may be curious whether there’s a difference between dairy and non-dairy milk. Remember, dairy naturally contains small amounts of tryptophan and melatonin, which can support sleep in the right quantities. (15)

Catherine Gervacio, registered dietitian and nutrition writer for Living.Fit, says that non-dairy options like almond or oat milk don’t naturally have tryptophan. However, if they’re enriched with magnesium, they might help relax your muscles and calm the mind. (16) “Warm milk of any kind can also be soothing due to its warmth and texture, signaling your body that it’s time to wind down,” she says.

Warm Milk vs Other Natural Sleep Aids

Whether you like sipping on warm milk or using other natural sleep aids, each can offer a unique approach to relaxation depending on your personal preferences. For example, herbal teas and aromatic essential oils are other popular picks for soothing the mind, such as: 

  • Chamomile: Commonly used to make tea and contains apigenin, an antioxidant that binds to receptors in the brain to encourage sleepiness. (17)
  • Lavender: Often used as an essential oil or in teas and valued for its soothing scent, which may reduce anxiety and depression while improving sleep quality. (18)
  • Valerian root: An herbal supplement often used to address insomnia by potentially boosting levels of the amino acid gamma-aminobutyric acid (GABA) in the brain and calming the nervous system. (19)

Compared to these remedies, warm milk’s effects are less directly tied to specific compounds and more reliant on its comforting warmth and association with bedtime routines. 

When choosing the best sleep aid for you, consider your personal preferences and how one might fit into your routine better than another. If it’s a ritualistic, comforting experience you’re seeking, perhaps you would like warm milk or chamomile tea before bed. If you’re looking for a calming aromatic experience, lavender may be a better fit. 

Finally, Gervacio says, “Always pair [what you choose] with a calming bedtime routine like meditation, soothing music, and other stress management habits.” Sleep hygiene habits, like keeping a consistent sleep schedule and avoiding stimulants before bed, are essential to sleeping better. (20)

Is It Bad To Drink Warm Milk Before Bed?

While warm milk before bed can be a relaxing ritual for some, that doesn’t mean it’s the best answer for everyone trying to catch more Z’s. 

For instance, if you have lactose intolerance, any soothing effects of warm milk at bedtime likely don’t outweigh the potential bloating, gas, or cramping that may occur (and probably disrupt your sleep). (21)

If you’re prone to acid reflux with high-fat foods, drinking milk close to bedtime and then lying down may also exacerbate symptoms. (22) And if drinking liquids too soon before lying down gives you nocturia (keeps you up frequently at night having to pee), it may be best to limit it. 

Additionally, milk contains calories (more per serving with higher-fat versions) and regularly consuming it before bed could contribute to a higher caloric intake. This may ultimately lead to unintentional weight gain over time if it’s not taken into consideration with your overall dietary intake. 

If you’re unable to or choose not to consume dairy, lactose-free milk or plant-based milk can still provide warmth and comfort without the potentially problematic lactose. You might also opt for an herbal tea or other natural sleep remedy altogether. 

The Last Word From Sleepopolis

Warm milk has long been considered a natural sleep aid, helping soothe tummies and calm minds everywhere in preparation for rest. While there may be some sleep-promoting properties associated with milk, it’s most likely because warm milk is, well, warm and ritualistic. If warm milk isn’t your thing, you might consider other options, like herbal tea or aromatherapy, along with good sleep hygiene practices. 

FAQs

Why does milk make you sleepy?

Milk is thought to make you sleepy due to its tryptophan content, an amino acid that supports serotonin and melatonin production, which regulate sleep. The temperature of warm milk is likely the real reason milk makes us sleepy, though it’s much more of a ritual/habitual act that brings forth a calming effect.

How long does it take for warm milk to make you sleepy?

The effects of warm milk on sleep vary from person to person. The act of sipping on something warm can help your mind focus on the task at hand, reducing distractions and calming you down within 20–30 minutes. 

Is it good to drink milk before bed?

If drinking warm milk before bed helps you relax and sleep better, it may be a good practice for your needs and goals. However, it’s not for everyone. For instance, people who have lactose intolerance, acid reflux, or are concerned about overall calorie intake may be better off choosing plant-based or herbal alternatives or seeking non-food sleep aids instead.

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