When is the best time to drink milk at night

It is recommended to drink milk 1-2 hours before bedtime at night, which can help promote sleep and nutrient absorption. The tryptophan and calcium in milk can help soothe the nerves, but it should be avoided to drink on an empty stomach or too late.

Milk contains components such as tryptophan and calcium. Tryptophan is a precursor substance for synthesizing melatonin and serotonin, which helps regulate the sleep cycle. Calcium can stabilize nerve and muscle excitability and help improve sleep quality to some extent. Choosing to drink 1-2 hours before bedtime can ensure sufficient absorption of nutrients and avoid frequent nocturia that can affect sleep. Warm milk has a better effect, and controlling the temperature at around 40 degrees can promote vasodilation and enhance sedative effects. Lactose intolerant individuals can choose low lactose or fermented dairy products as alternatives. Some people may have milk protein allergies or severe lactose intolerance, and may experience discomfort such as bloating and diarrhea after drinking. People with weaker gastrointestinal function may experience a decrease in nighttime digestive ability, and drinking too late may increase their burden. Diabetes patients should pay attention to the lactose content in milk to avoid blood sugar fluctuations. It is recommended to maintain oral hygiene after drinking to reduce the risk of dental caries. Paired with a small amount of whole wheat biscuits or oatmeal can delay gastric emptying and prolong satiety.

It is recommended to choose low-fat or skim milk to reduce calorie intake, and to supplement unsaturated fatty acids with a small amount of nuts. Long term consumption requires attention to a balanced diet and avoiding a single source of nutrition. The recommended daily intake of dairy products is 300-500 milliliters, which can be adjusted according to individual circumstances. If there are special circumstances such as chronic kidney disease or hypercalcemia, it is necessary to follow medical advice to control the amount of alcohol consumed. Maintaining a regular sleep routine combined with moderate exercise is essential to better utilize the sleep aid effect of milk.