Milk is one of the most familiar and nutritious drinks that most of us have been attached to since childhood. A glass of warm milk before bed evokes a feeling of comfort, peace and helps many people fall asleep quickly. But when embarking on a weight loss journey, the question often arises: “Does drinking milk at night make me gain weight?”
It sounds simple, but the answer is not just “yes” or “no”. Because the effect of drinking milk at night also depends on how you drink it, the amount of milk, the time and your overall diet during the day.
Why do many people choose to drink milk before bed?
With the modern pace of life full of pressure, stress and sleep disorders are more common than ever. At times like these, a glass of warm milk becomes a “natural medicine” to help the body relax. The reason is because milk contains tryptophan, an amino acid that stimulates the brain to produce two hormones that help improve mood and regulate sleep (serotonin and melatonin).
When serotonin levels increase, you feel calmer and more comfortable; and melatonin helps the body understand that it is time to rest. Therefore, drinking milk before bed is not only a pleasant habit, but also has a clear biological meaning to help the body prepare for a good night’s sleep.
In addition, milk also contains a rich amount of protein, especially casein, a slow-digesting protein, helping you feel full for a long time and limit hunger at night. This is a significant plus for those who often have “late-night cravings”, because a small amount of milk can help soothe the feeling of hunger without adding too much energy.
Potential benefits of drinking milk at night
If used properly, milk can actually have many benefits for both your sleep and your weight loss journey:
1. Helps control nighttime cravings
Many people often feel hungry around bedtime, especially if dinner is a few hours away from bedtime. Instead of reaching for snacks like cookies or sweets, a glass of low-fat milk can help satisfy hunger and avoid “hidden” calories from late-night snacks.
2. Helps maintain muscle mass while losing weight
The protein in milk, especially casein, is absorbed slowly and continuously supplies amino acids to the muscles throughout the night. This helps reduce the risk of muscle loss during weight loss. This is important because muscles are the body’s natural “calorie-burning factories”.
3. Helps sleep better, improves metabolism
Quality sleep is closely linked to the ability to manage weight. When you get enough deep sleep, the hormone ghrelin (which causes hunger) decreases, while leptin (which creates a feeling of fullness) increases. On the contrary, lack of sleep makes you eat more and crave sweets. Therefore, milk can indirectly support weight loss by improving sleep.
4. Reduce stress and stabilize mood
Prolonged stress causes the body to produce more cortisol, which promotes fat accumulation, especially in the abdomen. A glass of warm milk in the evening helps reduce anxiety, helps the body enter a state of relaxation and reduces natural cortisol levels.
Milk can hinder weight loss goals if drunk incorrectly
Besides the above benefits, milk can also become a “double-edged sword” if you drink it incorrectly.
- First of all, milk is not low in calories. A 250 ml glass of low-fat fresh milk contains about 100-120 calories, not to mention if you add sugar, honey or cocoa, this number can double. If you drink milk every night without adjusting your daily intake, your total energy intake may exceed what is needed, making it difficult for your body to maintain a calorie deficit – a prerequisite for weight loss.
- In addition, for those who are lactose intolerant, drinking milk at night can cause bloating, indigestion, or affect sleep. In this case, you can choose lactose-free milk, low-sugar nut milk, or lighter herbal teas.
- Finally, if you are applying intermittent fasting, milk is not a suitable choice during the “fasting” time frame, because it still contains carbohydrates and protein – enough to break the body’s fasting state.
So, should you drink milk at night or not?
The answer is: yes, if it suits your needs and eating habits.
When to drink:
- You are following a balanced diet, not too strict on calories.
- Milk helps you relax and sleep better.
- You feel full and control your nighttime snacking after drinking milk.
- In this case, choose low-fat or skim milk, drink 100–150 ml 30–60 minutes before bed. You can warm it slightly to increase the feeling of comfort.
When should you not drink milk at night?
- You are in a strict weight loss phase or intermittent fasting.
- Your body has difficulty digesting lactose, easily gets bloated, and has trouble sleeping.
- You tend to add a lot of sugar, condensed milk, or sweet cocoa; things that make the drink “accidentally high in calories”.
Some alternatives if you want a “lighter” drink
If you still want a warm drink before bed but are afraid of adding calories from milk, you can try lighter options that are still relaxing and support weight loss:
- Chamomile tea: Helps calm the nervous system, aids digestion, reduces bloating and improves sleep.
- Peppermint tea: Helps reduce cravings and creates a cool, pleasant feeling.
- Caffeinated green tea: Rich in antioxidants, can slightly stimulate metabolism.
- Unsweetened nut milk: Such as almond milk, walnut milk, oat milk. They have fewer calories than cow’s milk, still have a light, fatty taste and are easy to drink.
A small note before bed
No matter which drink you choose, you should avoid drinking too much liquid right before bedtime, as this can easily cause you to wake up in the middle of the night to go to the bathroom, interrupting your sleep. It is best to drink 30–60 minutes before.
Also, avoid caffeinated or sugary drinks altogether, as they can stimulate the nervous system, cause insomnia, and disrupt metabolism.
Most importantly, prioritize sleep quality. A deep and regular sleep every night helps the body recover better, balance hormones, and maintain a healthy weight in the long term.
So, the answer to whether or not to drink milk at night depends on your own goals and feelings. If you find that a glass of warm milk relaxes your body, makes it easier to sleep, and is still within your calorie limit, then there is absolutely no reason to give it up. On the contrary, if you are on a strict weight loss diet, practicing intermittent fasting, or are prone to bloating when drinking milk, choose a cup of gentle herbal tea instead. Weight loss is a journey to find a balance between nutrition, sleep, and emotions. And sometimes, a small glass of warm milk in the evening, if used properly, is the “little secret” to help you maintain long-term healthy habits and sleep better every night.
