The Best Time to Drink Milk at Night
Apr 28, 2022
Source: Cainiu Health
Dr. Zhao Haiming
Introduction
The optimal time to drink milk in the evening is one hour before bedtime. Consuming milk before sleep promotes the production of L-tryptophan and small amounts of morphine-like substances, which exert mild sedative and sleep-inducing effects. For individuals with chronic insomnia, drinking a glass of milk before bed may help alleviate this condition. Milk is rich in calcium; consuming it before sleep helps maintain elevated blood calcium levels, thereby aiding in the prevention of bone loss and osteoporosis.
Milk is rich in protein and calcium, offering substantial nutritional value—hence, many people drink milk in the evening. But what is the optimal time to consume milk at night?
Optimal Timing for Drinking Milk in the Evening
The best time to drink milk in the evening is approximately one hour before bedtime. Consuming milk before sleep promotes the production of L-tryptophan and small amounts of morphine-like substances, which exert mild sedative and sleep-inducing effects. For individuals suffering from chronic insomnia, drinking a glass of milk before bed may help alleviate symptoms. Moreover, milk’s high calcium content helps maintain elevated blood calcium levels overnight, thereby helping prevent bone loss and osteoporosis. However, milk should be gently warmed before consumption—ideally to no more than 70°C (158°F). Drinking cold milk may cause gastrointestinal discomfort, while excessively high temperatures may impair nutrient absorption. Additionally, avoid drinking milk on an empty stomach, as this may accelerate intestinal motility and shorten milk’s residence time in the stomach, thereby reducing nutrient absorption efficiency.
Furthermore, milk intake in the evening should be moderate—generally no more than 250 mL. Excessive consumption may lead to abdominal distension and indigestion.
It is also important to note that calcium metabolism peaks during sleep following pre-bedtime milk consumption. Because the urinary system does not immediately excrete calcium, prolonged calcium accumulation in the urinary tract may increase the risk of urolithiasis (urinary stones). We hope this information proves helpful.
