Many people enjoy a glass of warm milk before bed as part of their nighttime routine. But is drinking milk before bed really a good idea? There are pros and cons to consider.
Milk contains certain compounds like tryptophan and melatonin that can make you sleepy. The warm temperature is also soothing. For these reasons, milk is often recommended as a natural sleep aid.
However, milk can also lead to digestive issues when consumed before bed. The high fat and protein content takes longer to digest and may cause acid reflux or stomach discomfort when lying down. Milk also contains lactose, which some people don’t tolerate well.
This article reviews the evidence on both sides to help you decide if drinking milk before bed is right for you.
The potential benefits of drinking milk before bed
Here are some of the main reasons why milk is considered a good nighttime drink:
Contains tryptophan
Milk contains the amino acid tryptophan, which is known to promote sleep.
Tryptophan serves as a precursor for the neurotransmitter serotonin and the hormone melatonin, both of which regulate your sleep/wake cycles and help control mood.
Consuming tryptophan-containing foods before bed may help boost levels of serotonin and melatonin, encouraging your body to wind down for bedtime.
Provides melatonin
In addition to tryptophan, milk contains small amounts of melatonin itself.
Melatonin is a hormone that helps regulate your circadian rhythm. Drinking milk provides a small dose of melatonin to help prepare your body for rest.
In one study in 19 adults, drinking milk led to significantly increased blood levels of melatonin within 60 minutes, compared to drinking water.
May improve sleep quality
Some research indicates that consuming dairy products around bedtime may improve sleep quality.
In one study, drinking a beetroot juice with cherry and milk protein before bed led to longer sleep time and greater feelings of relaxation in older adults with insomnia.
Another study found that drinking a milk-based protein supplement improved sleep efficiency in stressed women.
The tryptophan and melatonin in milk likely contributed to the enhanced sleep quality noted in these studies.
Can promote relaxation
The warm temperature of a glass of hot milk can promote relaxation before bedtime.
Milk also has a creamy, comforting texture that many people find soothing. This combination of warmth and richness can help you unwind after a long day.
Some evidence shows that warm baths before bed can improve sleep quality and promote deeper sleep. Drinking warm milk may provide similar relaxing effects.
Potential downsides to drinking milk before bed
Despite the potential benefits, there are also some downsides to consider:
May cause acid reflux
Lying down too soon after eating can lead to acid reflux, especially if you consume heavy or high-fat foods.
Milk is relatively high in fat, which means it takes longer to digest. Drinking milk and then going to bed may cause food to come back up, leading to heartburn or indigestion.
If you have gastroesophageal reflux disease (GERD) or are prone to acid reflux, milk is probably not the best choice before bed.
Contains lactose
Around 75% of the world’s population has some degree of lactose intolerance as adults. This means they lack the enzyme lactase needed to properly digest lactose, the main carbohydrate in milk.
Common symptoms of lactose intolerance include bloating, gas, cramps, and diarrhea after consuming dairy products.
If you are lactose intolerant, drinking milk before bed can lead to digestive discomfort that disrupts quality sleep.
High in calories and sugar
An 8-ounce (240-ml) glass of whole milk contains around 150 calories and 13 grams of natural sugar (lactose).
If weight control is a goal for you, consuming extra calories from milk and other beverages before bed may work against your efforts.
The lactose in milk also counts toward your daily added sugar intake. Consuming sugary beverages in the evening can negatively affect the quality of your sleep.
Can be high in fat
The fat content of milk ranges from around 4% for skim milk to 8% for whole milk.
While the fat in milk is mostly healthy, consuming high-fat foods before bed may lead to indigestion, stomach pain, and poor sleep quality for some.
Those sensitive to high-fat foods may want to opt for low fat or skim milk at night. Or, try alternatives like unsweetened almond or coconut milk.
Tips for drinking milk before bed
If you want to enjoy milk before bed but are concerned about the downsides, here are some tips to make it work for you:
– Choose low fat or skim milk to minimize fat intake at night.
– Limit portion size to 4–6 ounces (120–180 ml) to control calorie intake.
– Allow 2–3 hours after dinner before drinking milk to prevent acid reflux.
– Take lactase enzyme supplements if lactose intolerant to improve digestion.
– Opt for warm over hot milk to prevent scalding your mouth.
– Flavor with cinnamon or vanilla for better taste without added sugar.
– Pair with a small carb snack like crackers to help temper acidity.
The bottom line
Here is a summary of the key points on whether or not milk is good to drink before bed:
| Pros | Cons |
|---|---|
| Contains tryptophan and melatonin to promote sleep | May cause acid reflux when lying down |
| Provides a soothing, warm beverage | High in calories and sugar |
| May improve sleep quality | Contains lactose unsuitable for those with intolerance |
| Can increase relaxation | High fat content may cause indigestion |
Drinking a glass of warm milk before bed may help induce sleepiness, thanks to its content of tryptophan and melatonin. However, milk can also contribute to acid reflux, stomach discomfort, and poor sleep quality if consumed too close to bedtime.
Those with lactose intolerance or GERD may be better off avoiding milk before bed. Lower fat options can help reduce indigestion and acid reflux.
Overall, milk before bed is likely fine occasionally or if you tolerate dairy well. But, it may be best to avoid making it an everyday habit, especially if you experience any digestive issues.
Frequently asked questions
Here are answers to some common questions about drinking milk before bed:
Is milk the best drink before bed?
Milk contains compounds that induce sleepiness, which makes it a good nighttime drink. However, other options like chamomile or passionflower tea, tart cherry juice, and some herbal supplements may be just as effective or better suited for pre-bed hydration.
Does milk make you sleepy?
The tryptophan and melatonin in milk can help make you feel sleepy. However, the effects can vary quite a bit from person to person. Those sensitive to lactose may actually experience disrupted sleep from milk.
Can I drink milk after brushing my teeth?
It’s best to avoid drinking milk after brushing your teeth at night. Milk is acidic and can gradually degrade tooth enamel over time. Brushing helps remineralize your teeth and protect them from decay. Drinking milk afterwards exposes your teeth to acidity before they have a chance to remineralize.
Is cold or warm milk better?
Warm milk is considered superior as a sleep aid, since its heat can help further promote relaxation. However, cold milk still contains the same compounds that induce sleepiness. The temperature you choose comes down to personal preference.
How much milk should you drink before bed?
Aim for around 4–6 ounces or 120–180 ml of milk before bed. This provides a moderate dose of tryptophan and melatonin without excessive calories or fat that could interfere with sleep. Larger portions can exacerbate digestive issues.
Conclusion
While enjoying a warm glass of milk before bed is a popular practice, there are pros and cons to consider.
Milk contains compounds that help induce sleepiness, and its warm temperature and creamy texture add to its soothing effects. However, milk can also contribute to digestive issues like reflux, gas, and bloating when consumed too close to bedtime.
Those sensitive to lactose, calories, or fat may be better off limiting milk intake in the evenings or trying alternatives like herbal tea. If you don’t experience any issues with dairy, an occasional glass of milk before bed is unlikely to cause harm and may even improve your sleep.