Does a warm drink before bed help you sleep?

It may, mostly through routine. Evidence that any particular warm drink improves sleep is limited. Warm milk has some small studies behind it, and the amounts of tryptophan and melatonin in it may not be enough to improve sleep on their own. The comforting habit of a warm, caffeine-free drink may still signal your body to wind down.

Sleep specialists quoted by Sleep Foundation say consistent sleep schedules and other healthy habits matter more than any one drink. Studies so far include hospital patients who noticed better sleep after warm milk with honey for three days, and older adults whose night waking fell after drinking fermented milk for three weeks. These were small and limited.

If you try a warm drink, choose one without caffeine, have it 30 to 60 minutes before bed, and keep it modest so a full bladder does not wake you. People with dairy allergy, lactose intolerance or IBS should skip milk.

If you take medications or have a health condition, check with your doctor before adding herbal teas or supplements.

Source: Sleep Foundation - Does Warm Milk Help You Sleep? What the Research Says

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