Drinking milk before bed can potentially help improve sleep quality due to its content of tryptophan, an amino acid that the body uses to produce serotonin and melatonin, hormones that regulate sleep cycles. Warm milk, in particular, is often recommended as a natural sleep aid because it may promote relaxation and support the body’s internal clock[1][2][3].
Milk contains tryptophan, which is essential for the synthesis of melatonin, a hormone that signals the body to prepare for sleep. Melatonin not only regulates sleep-wake cycles but also acts as an antioxidant with potential benefits for heart health and aging[5]. The presence of carbohydrates in a meal or snack can enhance the ability of tryptophan to cross the blood-brain barrier, increasing its effectiveness in promoting sleep[5]. This suggests that drinking milk, especially warm milk combined with a small carbohydrate source, might be more effective for sleep induction.
Additionally, milk provides protein, including casein, a slow-digesting protein that can support muscle repair and recovery during sleep. Consuming protein before bed, such as from milk or dairy products, has been shown to improve muscle protein synthesis and may contribute to more restful sleep[4]. This is particularly relevant for individuals engaged in regular physical activity or those seeking to optimize recovery overnight.
In traditional Indian nutrition and Ayurveda, milk combined with ghee (clarified butter) is considered a restorative drink that nourishes the body and calms the mind. Ghee adds fat-soluble vitamins and healthy fats that support digestion, immunity, and brain function, potentially enhancing the sleep-promoting effects of milk[1]. Turmeric milk, or golden milk, which includes turmeric along with milk, has also been studied for its ability to improve sleep quality and reduce anxiety symptoms, further supporting the idea that milk-based bedtime drinks can be beneficial[6][7].
However, it is important to note that the evidence is not entirely conclusive. Some research indicates that night-time milk consumption in children does not necessarily improve sleep and may contribute to increased energy intake and shorter sleep duration[5]. The sleep benefits of milk may also depend on individual factors such as overall diet, lifestyle, and timing of consumption. For example, consistent meal times and exposure to natural light during the day are important for reinforcing melatonin production and circadian rhythms, which milk alone cannot fully regulate[3].
In summary, drinking milk before bed can be a simple, natural way to support better sleep due to its tryptophan content and potential to promote relaxation. Combining milk with other ingredients like ghee or turmeric may enhance these effects. Including a source of carbohydrates with milk might improve tryptophan’s effectiveness. For those seeking muscle recovery benefits, milk’s protein content is advantageous. Nonetheless, milk is not a guaranteed sleep solution for everyone, and its effects should be considered as part of a broader approach to sleep hygiene and nutrition.
Sources:
[1] Times of India – 5 reasons why consuming ghee with milk before bed is great for your body
[2] Motherly – 5 Reasons Why Milk Before Bed Helps with Sleep
[3] Los Angeles Times – Can You Eat Your Way to Better Sleep?
[4] Team RWB – Pre-Sleep Protein: Boost Muscle Building and Recovery While You Sleep
[5] Viva! – How to get a good night’s sleep
[6] Medanta Hospital – Health Benefits of Turmeric Milk (Golden Milk)
[7] NYU Web Publishing – 5 Surprising Benefits of Turmeric Milk You Didn’t Know About
