Can drinking milk before bedtime improve sleep quality?

Generally, drinking milk before bedtime can improve sleep quality. The detailed explanation is as follows:

Milk contains tryptophan, a natural calming agent that helps regulate nerves and stabilize emotions. In the body, tryptophan can be converted into serotonin, which subsequently promotes the production of melatonin. Melatonin is an important hormone that regulates sleep; it helps people fall asleep more quickly and enhances sleep quality. Milk is also rich in calcium, which reduces the excitability of nerve cells, helping the body relax and fall asleep more easily. Additionally, nighttime is an important period for calcium absorption in the body, and drinking milk before bedtime helps the body better absorb calcium, supporting bone health.

Drinking a cup of warm milk before bedtime can create a feeling of fullness, directing more blood flow to the gastrointestinal tract to aid in the digestion and absorption of milk. At the same time, warm milk also helps relieve physical tension, making it easier to relax and fall asleep.

Although drinking milk before bedtime can improve sleep quality, it should be consumed in moderation. Excessive milk consumption may cause frequent nighttime urination, which can disrupt continuous sleep. Additionally, it is recommended to drink milk about one hour before bedtime, avoiding consumption within half an hour of bedtime to prevent gastroesophageal reflux.