Drink within 1 hour before bed
To achieve maximum effectiveness, you should drink warm milk about 30 - 60 minutes before going to bed.
Limit adding too much sugar
Putting too much sugar in milk can reduce the benefits for sleep. You should warm the milk to a moderate temperature and can add a little cinnamon or honey to enhance the flavor without increasing the amount of sugar too much in the evening.
Can be combined with healthy snacks
If you feel hungry and want to supplement nutrition, you can use warm milk along with serotonin-producing snacks such as bananas with almond butter or apples.
Maintain a regular routine before bedtime
Drinking warm milk will be more effective if it becomes a nightly habit. As the body gradually links this activity with rest time, the process of falling asleep can become easier. Combined with relaxation activities such as reading or reducing the light in the room also helps improve sleep quality.
