Do you sleep better if you drink a cup of warm milk before going to bed?

The idea that drinking warm milk before bed can improve your sleep quality has received some scientific support, but the effects are not uniform for everyone. Let's review the various research findings and considerations:

Research findings and arguments

1. Dutch Association for Sleep-Wake Research (2007):

   • This study suggested that drinking warm milk before bed improved sleep quality, duration and efficiency in women with moderate insomnia. Specific improvements were seen with milk fortified with magnesium and casein.
   • The effect of milk enriched with tryptophan, magnesium and niacin (vitamin B3) was not significantly better than plain hot milk, suggesting that the added nutrients may not have provided any additional benefit.

2. Australian research:

   • Here the emphasis was on the combination of cow's milk (which naturally contains tryptophan) and light carbohydrates (such as a cracker). Tryptophan is a precursor to serotonin, a neurotransmitter involved in sleep-wake rhythms.
   • The presence of light carbohydrates may help break the blood-brain barrier, making it easier for tryptophan to reach the brain to produce serotonin, which is beneficial for sleep.

3. University of Wageningen (2015):

   • This research suggested that the amount of tryptophan in a standard glass of milk is too low to be significantly sleep-promoting. To achieve a noticeable effect, a much larger amount of tryptophan would be needed than what is normally present in a glass of milk.

4. Melatonin in milk:

   • Milk contains a very small amount of melatonin, but this level is too low to contribute significantly to improving sleep quality. Melatonin in tablet form is often prescribed for jet lag, but has no proven effect on sleep quality and duration under normal conditions.

Conclusion

Although some studies suggest that drinking warm milk before bed may have positive effects on sleep, the results are not consistent. The calming effect of a warm beverage may contribute to feeling relaxed before bedtime, but the specific benefits may vary greatly between individuals. So for some, it can certainly help, while others may not experience a noticeable difference.

If you find that drinking warm milk or a similar beverage before bed helps you sleep better, it may be worth trying this as part of your sleep routine. However, individual responses to food and sleep habits can vary widely, so it may be helpful to experiment personally and observe what works best for you.