Having trouble falling asleep or staying asleep through the night can be incredibly frustrating. While there are many potential causes of insomnia, one method that many find effective is drinking a relaxing bedtime milk beverage. The tryptophan found in dairy milk can help boost serotonin levels, a neurotransmitter that promotes relaxation and sleepiness. Additionally, the ritual of sipping a warm, comforting drink before bed signals to your body and mind that it’s time to unwind and prepare for sleep. There are also a variety of ingredients you can mix into milk to enhance its natural sleep-promoting effects.
Warm Milk
Warm milk is the classic sleep-inducing drink. The warmth is soothing, relaxing muscles and calming the mind. Milk contains tryptophan, an amino acid that boosts levels of serotonin and melatonin, hormones that promote sleep. One study found those who drank milk before bed fell asleep faster and slept better than those who didn’t. To make basic warm milk:
- Heat 1 cup of milk of choice (dairy, plant-based) until steaming but not boiling
- Drink slowly about 30 minutes before bed
For extra flavor, add a teaspoon of honey, maple syrup, vanilla, cinnamon, or cocoa powder. Warming up plant-based milk like almond, soy, or oat milk can be just as soothing. Avoid sugars or flavors that are overly energizing.
Chamomile Milk
Chamomile is one of the most widely used herbs for sleep and relaxation. Its apigenin content may bind to certain receptors in the brain, promoting sleepiness. Chamomile is commonly consumed as a soothing tea, but mixing it into warm milk enhances its natural sedative properties. To make chamomile milk:
- Steep 1-2 chamomile tea bags or 1-2 teaspoons dried chamomile flowers in 1 cup hot milk for 5-10 minutes
- Strain out the chamomile solids
- Stir in honey or maple syrup if desired
- Drink 30+ minutes before bed
Turmeric Golden Milk
Golden milk is a traditional Ayurvedic drink made with milk and the bright yellow spice turmeric. Turmeric contains the compound curcumin which has anti-inflammatory, antioxidant, and potential sleep-enhancing effects. The combination of warm milk and turmeric promotes relaxation and can help you achieve deep, restful sleep. To make basic golden milk:
- Heat 1 cup milk with 1/2 teaspoon turmeric powder, 1/4 teaspoon ginger powder, 1/4 teaspoon cinnamon, and 1 teaspoon honey
- Whisk until well-combined and frothy
- Drink about 30 minutes before bed
Black pepper boosts curcumin absorption, so add a pinch if desired. Various golden milk recipes also include coconut oil, cardamom, nutmeg, and other spices.
CBD Milk
CBD, or cannabidiol, is a natural compound found in the cannabis plant. Unlike THC, CBD is non-psychoactive and has relaxing, calming effects instead of causing a high. Adding CBD oil or extract to warm milk promotes deep relaxation. CBD may ease nerves and anxiety and balance stress hormone levels to make falling asleep easier. To add CBD to milk:
- Add 5-15 drops full spectrum CBD oil or CBD tincture to 1 cup warm milk
- Stir well to fully incorporate
- Drink 30-60 minutes before bed for maximum effects
Start with a low CBD dose and increase slowly as needed. Check dosage guidelines for the specific CBD product you use.
Decaffeinated Coffee
Coffee is known for its caffeine content that provides an energizing jolt. However, decaffeinated coffee still contains antioxidants and complex flavor that can have a soothing, comforting effect. The warm ritual of sipping a steaming cup before bed can help prep your body for sleep without the interfering alertness of caffeine. To make:
- Brew decaf coffee as usual
- Add warm milk or milk alternative and sweetener if desired
- Drink about 1 hour before bedtime
The relaxing scent and taste can mimic a regular coffee ritual. Avoid adding sugar, which can energize.
Nutmeg Milk
Nutmeg is a warming spice with natural sedative properties that may help induce drowsiness, reduce anxiety, and improve sleep quality. It contains myristicin, elemicin, and eugenol which interact with neurotransmitters involved in promoting sleep. To make nutmeg milk:
- Heat 1 cup milk with a dash of nutmeg and cinnamon
- Add honey, maple syrup, or vanilla to taste
- Drink 30-60 minutes before bed
Start with just a dash of nutmeg and increase slowly as needed. Excessive doses can cause side effects.
Lavender Milk
Lavender essential oil or dried buds added to milk provide soothing aromatherapy. Lavender contains the compound linalool which has sedative and anxiety-reducing effects, lowering stress so you can fall asleep more easily. To make lavender milk:
- Steep 2-3 drops lavender essential oil or 1 teaspoon dried lavender in warm milk for 5-10 minutes
- Strain out lavender solids if using dried buds
- Drink 30-60 minutes before bed
Lavender milk has relaxing effects without leaving you feeling drowsy in the morning. Avoid adding sugar for maximum sleep benefits.
Ashwagandha Milk
Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to reduce anxiety, improve sleep, and manage stress. With compounds like withanolides, ashwagandha helps lower cortisol levels and balance hormones involved in sleep regulation. To add ashwagandha:
- Whisk 1/2 teaspoon ashwagandha powder into warm milk
- Steep for 5-10 minutes
- Drink about 30 minutes before bed
For maximum stress-relieving and sleep-enhancing benefits, drink ashwagandha milk regularly. You can also find ashwagandha supplements to mix into milk.
Passionflower Milk
Passionflower is a herb known for its sleep-promoting and anti-anxiety effects. It contains flavonoids like apigenin, quercetin, benzoflavone, and vitexin which act on GABA receptors in the brain inducing relaxation and sedation. To make passionflower milk:
- Steep 1-2 teaspoons dried passionflower or 2-3 drops passionflower extract in warm milk for 10 minutes
- Strain out passionflower solids if needed
- Drink 30-60 minutes before bedtime
Start with a low passionflower dose and gradually increase as needed. Avoid adding sugar to maximize calming effects.
Valerian Root Milk
Valerian root has been used since ancient times to reduce anxiety, improve sleep quality, and promote deeper sleep. It contains valerenic acid and antioxidants that interact with GABA and serotonin receptors. To make valerian root milk:
- Steep 1 teaspoon dried valerian root or 2-3 drops valerian extract in warm milk for 10+ minutes
- Strain out valerian solids if needed
- Drink 30-60 minutes before bedtime
Valerian can cause next-day drowsiness, so start with a low dose. Do not consume for more than 2 weeks consecutively.
Chlorophyll Milk
Chlorophyll is the green pigment in plants linked to various health benefits. It may help regulate circadian rhythms and increase melatonin levels, improving sleep quality and duration. To add chlorophyll:
- Add 1 teaspoon liquid chlorophyll to warm milk
- Mix well until combined
- Drink 30-60 minutes before bed
Chlorophyll provides magnesium for muscle relaxation as well. Start with a low dose to assess effects before increasing.
Tart Cherry Milk
Tart cherry juice contains melatonin and anthocyanins with anti-inflammatory effects. Drinking it may boost endogenous melatonin levels in the brain, helping regulate sleep-wake cycles. To make cherry milk:
- Add 2-4 ounces tart cherry juice to warm milk
- Alternately, add 1/4 cup chopped tart cherries or 1-2 teaspoons cherry extract
- Drink 30-60 minutes before bedtime
Drink tart cherry milk regularly to steadily improve sleep quality. Avoid adding sugar which can counteract its effects.
Magnesium Milk
Magnesium helps muscles relax, steadies heart rhythm, and regulates melatonin production. Many are deficient, so getting more magnesium improves sleep. To make magnesium milk:
- Add 1 teaspoon magnesium powder or magnesium flakes to warm milk
- Mix well until fully dissolved
- Drink about 1 hour before bedtime
Start with a low magnesium dose and gradually increase as needed. Magnesium citrate powder dissolves easily in milk.
milk flavor
| Flavor | Benefits |
|---|---|
| Honey | Natural sweetener that contains sleep-promoting tryptophan |
| Maple syrup | Provides trace minerals like zinc, calcium, and magnesium |
| Cinnamon | Soothes digestion, balances blood sugar, and has a calming aroma |
| Vanilla | Relaxing scent that may ease nerves and anxiety |
| Cocoa powder | Contains magnesium, antioxidants, and has a comforting chocolate taste |
| Peppermint | Settles digestion; minty aroma gently energizes |
| Lavender | Provides soothing aromatherapy that induces relaxation |
Best milk types
| Milk | Benefits |
|---|---|
| Dairy milk | Contains tryptophan; provides calcium for muscles |
| Almond milk | Rich in magnesium to ease muscles; low in sugars |
| Coconut milk | Contains healthy fats to balance blood sugar |
| Hemp milk | High in omega-3s that reduce inflammation |
| Oat milk | High in nerve-calming B vitamins |
| Soy milk | Isoflavones mimic calming estrogen effects |
Conclusion
Mixing various sleep-enhancing ingredients into warm, soothing milk can be an effective way to relax your body and mind before bed. Chamomile, lavender, CBD, tart cherry, and magnesium are some of the best options to try. Sip your relaxing milk beverage about 30-60 minutes before your target bedtime for maximum effects. Avoid highly energizing flavors like strong peppermint or citrus. Stick to a low dose of new ingredients and increase gradually as needed. With its natural sedative properties and comforting ritual, warm milk is the perfect vehicle to promote better sleep.