Does Warm Milk Help You Sleep? Unpacking the Science

You've seen it in countless films and tv shows - a humble glass of warm milk is (supposedly) all you need to drift off into a good night's sleep - but does the cliché hold any truth? Here's what we know about why humans drink milk, and the potential sleep benefits it possesses.

Although it is arguably unnatural for us to drink cow's milk, especially as humans produce their own milk, but cow's milk does have its benefits for calves and non-calves alike.

Cow's milk is readily available, due to a good ratio of humans and cattle all over the world, as well as the large volume of milk that cows produce. This makes it easy to distribute and use in recipes without fear of shortage, even in times of food shortage, famine, etc. Humans have also evolved to digest lactose, the sugars found in cow's milk, allowing us to reap the nutritional benefits.

Traditional cow's milk has been scientifically provide to provide several benefits that provide health and strength to the human body, including (but not limited to):

• calcium, which helps improve the strength, growth, and repair of our bones and teeth
• protein, which aids energy, muscle growth and repair
• magnesium, which plays a role in managing our mood, energy levels, strength, and cardiac health
• vitamins B and D, helping with energy, brain function, cardiovascular health, hormone balance, muscle maintenance, and pain management- to name a few! 

Unfortunately, non-dairy/vegan milk alternatives don't always offer the same health benefits as the conventional option of cow milk. Although they may be more environmentally friendly and ethical for animals, they're not an exact match when it comes to swapping one milk type for another. However, this is highly dependent on the type of milk.

• Soy milk is often considered the healthiest plant-based milk, as it is rich in calcium, protein, and vitamin B12.
• Soy milk, along with nut-based milk, tend to be lower in saturated fats than cow milk, although non-dairy milks can be full of extra ingredients, depending on the brand. 
• Oat milk is particularly high in fibre, although it lacks the protein and calcium of dairy.

Many people find that ditching dairy in general can offer benefits in itself, such as reduced inflammation, fewer headaches, and improved gut health.

Of course, some people cannot have dairy milk due to allergies or lactose intolerance. This does not equate to a bad diet or poorer health, however, there are other ways of reaping the health benefits of milk from other sources.

• leafy, green vegetables, tofu, and nuts are rich in calcium
• magnesium can be acheived with seeds, legumes, and whole grains
• meat, eggs, and cereals are often rich in vitamin B
• oily fish, oranges, and sunlight are popular sources of vitamin D 

Food and other natural sources are not the only way to reap these benefits, however. Shop-bought supplements can provide all the vitamins and elements listed above - and sometimes in higher dosages than you would from a simple meal.

The answer is yes and no. Many of the nutrients in milk - most notably magnesium and tryptophan (activated by calcium) - have been proven to help improve the quality and duration of sleep, helping those who suffer from sleep disturbances like insomnia. 

As for the warmth, that's a little more debatable. The warm factor is thought to be psychological rather than a more objective sleep aid like calcium and magnesium. Warm drinks such as tea and warm milk are part of many people's typical routine for getting ready for bed, and helps to send a signal to your brain that it's time to go to sleep.