ChillSleep
Diet & Nutrition

Warm Milk with Honey

Use a traditional remedy backed by sleep-promoting nutrients

5 minutes

Warm milk contains tryptophan, calcium, and other compounds that support sleep, while honey provides glucose that helps tryptophan enter the brain more easily. This combination, along with the comforting warmth and nostalgic ritual, can promote relaxation and sleepiness.

How To Do It

  1. 1

    Warm 8 oz of milk (dairy or fortified soy milk) on the stove or microwave until comfortably warm, not hot.

  2. 2

    Stir in 1 teaspoon of raw honey until dissolved.

  3. 3

    Drink slowly 30-45 minutes before bedtime as part of your wind-down routine.

  4. 4

    Sit in a comfortable spot and practice mindful sipping to enhance relaxation.

  5. 5

    Use organic, grass-fed milk if possible for higher nutrient content.

  6. 6

    Make it a consistent ritual to signal to your brain that sleep time is approaching.

The Science Behind It

Milk contains tryptophan, an amino acid precursor to serotonin and melatonin. Calcium in milk helps the brain use tryptophan to manufacture melatonin. The small amount of glucose from honey facilitates tryptophan transport across the blood-brain barrier by triggering insulin release, which clears competing amino acids.

Tips

  • Add a pinch of cinnamon or nutmeg for additional flavor and potential sleep benefits.

  • Lactose-intolerant? Use lactose-free milk or fortified soy milk (which also contains tryptophan).

  • The psychological comfort and ritual may be as important as the nutritional content.

Best For

Evening wind-downFalling asleepAnxiety relief

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