Can drinking milk before bedtime improve sleep?

Generally, drinking milk before bedtime can improve sleep, but attention should be paid to the amount consumed. Detailed analysis is as follows:

Milk is rich in amino acids, especially tryptophan, a natural calming agent. Tryptophan helps regulate nerves, stabilize mood, and promote the secretion of serotonin and melatonin. Melatonin plays an important role in regulating the body's biological clock and inducing feelings of fatigue and drowsiness, thus helping the body fall asleep more quickly. Additionally, milk contains calcium, which aids the brain in producing sleep-inducing serotonin and reduces the excitability of nerve cells, further promoting sleep.

The high protein content in milk can prevent nocturnal episodes of hypoglycemia, particularly for individuals with a history of diabetes. Drinking milk before bedtime can reduce the likelihood of experiencing low blood sugar during sleep. Moreover, milk is metabolized relatively slowly in the body and provides some protection to the gastric mucosa, preventing nocturnal bile reflux gastritis and gastrointestinal acid reflux, thereby indirectly improving sleep quality.

The timing of milk consumption should be appropriate. It is recommended to drink milk 30 minutes to 1 hour before bedtime, allowing sufficient time for digestion and absorption, while avoiding excessive intake that could lead to frequent nighttime urination and disrupt sleep.