Does drinking milk before bedtime improve sleep quality?
Jan 15, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
In general, drinking milk before bedtime can improve sleep quality to some extent. Milk contains tryptophan, which in the human body can be converted into 5-hydroxytryptamine (serotonin) and melatonin. Both of these substances help the body relax and generate a feeling of drowsiness, thereby facilitating sleep onset. Melatonin can regulate the body's biological clock, inducing feelings of fatigue and sleepiness, and helping the body enter a sleep state more quickly.
In general, drinking milk before bedtime can improve sleep quality to some extent. The detailed explanation is as follows:
Milk contains tryptophan, which can be converted into 5-hydroxytryptamine (serotonin) and melatonin in the human body. Both of these substances help the body relax and induce drowsiness, thereby facilitating sleep. Melatonin can regulate the body's biological clock, creating feelings of fatigue and sleepiness, thus enabling faster onset of sleep. The calcium contained in milk also contributes to improved sleep quality. Calcium reduces the excitability of nerve cells, helps stabilize emotions, and promotes the brain's production of serotonin, a substance with a sleep-inducing effect, further promoting sleep.
Milk also contains abundant proteins, vitamin B, minerals, and other nutrients. These components help replenish nutrition, promote metabolism, and protect the gastric mucosa. For individuals who have a long interval between dinner and bedtime and feel hungry before sleeping, drinking a glass of milk can also alleviate hunger to some extent.
It is recommended to drink an appropriate amount of milk before bedtime, avoiding excessive consumption. Drinking too much may lead to frequent nighttime urination, which can negatively affect sleep quality. Additionally, drinking warm milk is more beneficial for sleep than cold or chilled milk. Warm milk can soothe tense nerves and help the body relax more effectively.
