It is very common in India to drink a warm glass of milk before going to bed, it is like an old tradition that we follow. People believe that it helps you feel calm and get better sleep at night. This popular folktale has lots of discussion over whether it works or not. In this blog, we’ll find out if warm milk really helps you get better sleep at night.

Does Warm Milk Really Work?

Surprisingly, warm milk can help people fall asleep faster. Indeed, it is twice as healthy, thanks to both the temperature and the milk itself. For some people, drinking warm milk before bed can indeed help them relax and fall asleep easier.

However, sleep is influenced by many other factors such as your sleep environment, stress levels and your overall health. It is not a guarantee that warm milk will help everyone to get better sleep at night.

Milk contains an amino acid called tryptophan. Tryptophan is a precursor to serotonin, a brain chemical that helps regulate sleep. Serotonin can also be converted into melatonin, a hormone that controls your sleep-wake cycle.

Hot beverages before bedtime, such as non-caffeinated herbal tea, have been shown to increase relaxation and help you fall asleep faster. This is the reason people prefer drinking hot milk rather than cold milk as it will have a relaxing effect on the body.

Also, If you add milk into your routine, it will also have a physiological effect on your body. It signals your brain that it is time to go to sleep and this can help you sleep faster at night.

Must Try Milk Recipes for Better Sleep

Plain milk could be boring every night especially for children. You can try these recipes to make the milk more nutritional and flavourful:

Turmeric milk

Turmeric milk is quite popular in India because of its health benefits. Turmeric has many benefits, including reducing inflammation and providing a wealth of antioxidants. The popular Ayurvedic medicinal spice is also frequently used to improve sleep quality.


  1. 2 cups of milk
  2. 1/2 teaspoons ground turmeric
  3. 1/2 tsp cinnamon
  4. 1 inch piece of fresh, peeled ginger.
  5. 1 tablespoon honey or maple syrup.


In a small pot, combine the milk, turmeric, cinnamon, ginger, and honey or maple syrup and bring to a simmer. Whisk well to dissolve the spices, then distribute into two mugs.

Strawberry Milk

Strawberry milk not only tastes good but it also has many other health benefits. Strawberries contain antioxidants, potassium, and essential vitamins which make it a great option to add into your milk. Strawberries’ high vitamin C content also makes this great for overall skin health.


  1. 2 cups chopped strawberries
  2. 2 tablespoons of honey or sugar
  3. 1 teaspoon vanilla extract (optional, if available).
  4. Pinch of salt
  5. 8 oz. milk of your choice.


In a blender, mix the strawberries, honey, salt and vanilla extract until smooth and blended. To prepare the strawberry milk, combine 4 tablespoons strawberry puree and 1 tablespoon sliced strawberries in each glass. Top with your preferred milk. Stir, and enjoy this delicious strawberry milk.

Banana Milk

Banana milk helps replenish your muscles' potassium and stored glycogen. It contains a lot of carbohydrates, which your body digests and absorbs gradually. It could be a perfect and delicious bedtime snack for adults and children.


  1. 1 Banana
  2. 1 Cup Milk

Optional ingredients

  1. Dates
  2. Vanilla extract
  3. Chia or flax seeds
  4. Peanut butter
  5. Cinnamon or nutmeg
  6. Sea salt.


In a high-powered blender, combine bananas, milk and any optional additions. Blend for one minute. Serve immediately and enjoy.

Tips for Better Sleep

If you're struggling to sleep well, here are a few tips that might help:

  • Create a bedtime routine: It is important to follow a consistent bedtime routine, it can include a warm water bath, listening to soothing music, light yoga, a glass of warm milk, anything that helps to feel calm and relaxed. If you follow the same routine every night, it signals to the body that it is time to go to sleep.
  • Limit screen time: Try to avoid blue light emitting screens at least one hour before bed at any cost. The blue light emitted from screens can make it difficult for you to fall asleep as it disturbs your sleep wake cycle. Try to indulge in other activities that do not include any screen like reading.
  • Create a comfortable sleep environment: The external factors such as heat, cold, and noise can all have major effects on the quality and consistency of sleep. Make sure your bedroom is cool, quiet, and dark to promote better sleep.
  • Manage stress: Self-care activities can help relieve stress and anxiety. These can include relaxation techniques such as deep breathing, meditation, or gentle yoga. Doing these activities before bed can help calm your mind.
  • Invest in a good quality pillow: A high-quality pillow beneath your head is not only comforting, but it can also play an important part in sustaining your physical and mental health. Memory foam pillow is considered as the best option to get better sleep at night.


If you enjoy drinking warm milk before bed, there is no harm in continuing this soothing tradition, but always make sure it is not too hot. Warm milk before bed might not be a magical cure for insomnia, it can be a comforting and relaxing bedtime ritual that helps some people unwind. Remember, the key to better sleep often lies in creating a consistent routine and a relaxing environment.