The science of warm milk: does it aid sleep

We've all heard the advice: if you can't sleep, drink a warm glass of milk. Maybe your grandma swore by it, or maybe you saw it in an old movie where someone was tossing and turning at night. But is there real science behind this bedtime ritual, or is it just another sleep myth? Let's break it down.

Why do people think warm milk helps with sleep?

The idea that warm milk promotes sleep has been around for centuries, and it comes down to a combination of science, psychology, and nostalgia:

• Tryptophan and melatonin connection: One of the biggest reasons people believe milk makes you sleepy is because it contains tryptophan. This is an amino acid your body uses to produce the neurotransmitter serotonin, which helps regulate mood and sleep. Serotonin is also a building block of melatonin, the hormone that tells your brain when it's time to wind down.

  In theory, warm milk should give you a natural dose of tryptophan, which then translates into increased serotonin and melatonin, helping you feel relaxed and prepared for sleep. Sounds perfect, right? Well, not so fast.

• The problem with tryptophan absorption: Although milk does contain tryptophan, it's not essentially a magic sleep potion. In fact, tryptophan has to compete with other amino acids to cross the blood-brain barrier, meaning only a small amount actually gets through. So, unless you're chugging milk by the gallon (which we don't recommend), the effect is pretty mild at best.

• Warmth and comfort factor: Aside from the chemical components, there is also a psychological and physiological aspect to sipping warm milk. Warm liquids, in general, have a soothing effect on the body, similar to a steaming cup of herbal tea or a bowl of soup on a chilly day.

  And for many, having warm milk before bed is intertwined with memories of childhood. Perhaps your parents gave it to you before putting you to bed, making you associate warm milk with sleepiness. This nostalgic comfort alone can make you feel more relaxed, even if the milk itself isn't knocking you out.

What does science say?

Studies on the direct sleep-inducing effects of milk are mixed. Some research indicates that dairy products, including milk, can help improve sleep quality, but it's often unclear whether this is due to the tryptophan, the warmth, or simply the act of winding down with a bedtime routine.

A 2020 study found that drinking milk and consuming dairy products may be linked to improved sleep quality. However, results varied across different populations and study designs. Additionally, some research suggests that "night milk" (collected from cows at night when their melatonin levels are higher) may have stronger sleep-promoting effects.

Does it matter if the milk is warm?

Temperature itself doesn't change the chemical properties of milk, so you'd get the same nutrients and amino acids whether you drink hot or cold milk. However, warm milk might be more beneficial simply because it's soothing. The warmth can relieve tension in your body and help you fall asleep faster, similar to the effects of a hot bath or a warming blanket.

Are there any other sleep drinks?

If warm milk doesn't do the trick for you, don't fret; other sleep-friendly beverages might be more effective:

• Chamomile tea: Chamomile is well known for its calming effects. It contains apigenin, a powerful antioxidant that interacts with specific receptors in the brain to induce relaxation.

• Tart cherry juice: A natural source of melatonin that has been shown to improve sleep quality.

• Golden milk (turmeric milk): A warming drink made from milk and turmeric that has anti-inflammatory properties and can also aid in relaxation.

Sleep-friendly alternatives to warm milk

If drinking warm milk isn't your thing, or if you have lactose intolerance, here are some other options to help you get enough sleep:

• Tryptophan-rich foods: Eating foods like turkey, bananas, and oats can support better sleep by providing the necessary tryptophan to boost your melatonin production.

• Soy milk: Some soy milk brands are enriched with tryptophan and calcium, both of which contribute to relaxation and better sleep.

• Almond milk: Naturally rich in magnesium, which is known for its calming effects on the nervous system.

• Fermented milk products: Kefir and yogurt contain probiotics that support gut health, which can indirectly improve sleep quality.

• Non-dairy milk options: If regular dairy milk doesn't suit you, experimenting with different non-dairy milk alternatives, such as oat or cashew milk, might still provide soothing benefits.

• Eating a balanced diet: Incorporating foods that promote relaxation and maintaining good sleep hygiene will have a greater impact on sleep quality than any single drink (especially if you're battling sleep disorders).

Should you try warm milk for sleep?

While warm milk isn't a surefire sleep aid, it's not going to hurt, either. If you find it relaxing and enjoy the ritual, do it. Sometimes, it's not just the nutrients that matter—it's the habit, the comfort, and the sense of calm that comes with it. If you struggle with sleep regularly, though, you might want to look beyond milk before bed. One simple but powerful addition? A high-quality sleep mask.

At Drowsy, we believe in creating the perfect sleep environment, and a luxurious sleep mask can make all the difference. That's why our eye masks are crafted from premium 22 Momme mulberry silk designed to give you the ultimate feeling of relaxation—like a gentle hug for your face. Choose among a wide range of colors, like the calming White Akoya Pearl or the spicey La Vie En Rouge. And remember, it's not just about what you drink; it's about creating the perfect sleep ritual.