Who doesn’t remember it from childhood? Hot milk with honey. After a long, exhausting day, this special “bedtime treat” is said to work wonders just before going to sleep. But does it really work? We asked sleep expert Dr. Vorster at the Swiss Sleep House. 

For many people, a warm cup of milk with honey is part of their evening ritual—something often passed down from grandmother’s times. “There is no scientific evidence that hot milk helps you fall asleep, so it remains unclear,” says Dr. Vorster. “There are no clear studies on this.” Milk does contain so-called tryptophan, an amino acid that is converted in the body into the sleep hormone melatonin, but this conversion does not happen in a direct or immediate sequence. 

Despite the lack of studies, many people swear by this evening routine. Dr. Vorster suspects that the calming effect is more likely due to the established ritual itself. “If drinking hot milk with honey is associated with relaxation, it can indeed have a sleep-promoting effect.” 

“Milk with honey has not been scientifically studied in detail regarding its effects.” — Dr. Vorster, sleep researcher, Swiss Sleep House Bern 

Chamomile or lavender tea as an alternative 

For those who do not tolerate milk or prefer vegan options, teas such as lemon balm or lavender are suitable alternatives. These calming plant extracts help relax both body and mind, making it easier to fall asleep. The fact is: milk with honey may support sleep, but more important is anything that feels good and helps you unwind, as this can make it easier to drift off. 

Sleep tip from Dr. Vorster

“What matters less is the drink itself and more the routine that accompanies it. Whether it’s hot milk, tea, or another ritual—what counts is consistency, as routines have a calming psychological effect and help us fall asleep more easily.” 

Source: 

Dr. Albrecht Vorster, sleep researcher at the Swiss Sleep House in Bern (personal communication, August 20, 2024) 

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