A warm glass of milk at night is a traditional remedy some people rely on to drift off more quickly and enjoy better sleep. The idea behind this practice is the presence of tryptophan, an amino acid that serves as a precursor to melatonin, a hormone linked to sleep onset and quality.
However, experts caution that milk does not work the same for everyone. Individual digestive tolerance and age can influence how well this bedtime tip works, and for some it may even cause discomfort that disrupts sleep rather than helping it.
After about the mid-twenties, many adults experience something called lactase deficiency, a reduced ability to digest lactose. When milk is consumed close to bedtime, those who are lactose intolerant may experience bloating or flatulence, which can undermine any potential sleep benefits. This is a common issue for some people and can vary widely from person to person.
For those who find that milk does not aid their sleep, other foods and nutrients containing tryptophan can be considered. Bananas, for example, provide tryptophan along with magnesium and potassium, minerals that support muscle relaxation and overall relaxation before sleep. Some individuals also benefit from supplements that contain magnesium, which plays a role in sleep regulation for many people.
When choosing nighttime foods, it is important to consider how quickly the body digests them. Foods that take longer to digest may linger in the stomach and delay sleep rather than promote it. Lighter evening meals are often recommended, with a focus on easily digestible proteins. Nuts and certain fish varieties can contribute nutrients that support sleep, but timing and portion control matter to avoid discomfort that interferes with rest.
Alcohol is another factor to consider. Although it may make it easier to fall asleep initially, alcohol can reduce sleep quality and lead to restful sleep problems later in the night. Avoiding alcohol is advised for those aiming to maximize sleep depth and duration.
Good sleep hygiene also plays a critical role. A consistent bedtime before 11 PM, a well-ventilated room with comfortable humidity, and a dark environment can all contribute to better rest. When sleep challenges persist, seeking the evaluation of a sleep specialist is important because persistent difficulty falling asleep or staying asleep can signal underlying medical issues, including cardiovascular or nervous system concerns.
Health professionals emphasize a practical, individualized approach to sleep. If improving sleep habits and adjusting evening foods do not yield results, a professional assessment may help establish a plan tailored to a person’s specific needs and health status.
Former health experts have also discussed strategies for normalizing sleep patterns, highlighting that consistency and attention to the body’s signals are essential for lasting improvements.