A Dietitian’s Pick for a Bedtime Drink That May Support Healthy Aging

If you already end your day with a glass of milk, that habit may offer more than comfort. Milk supplies protein and calcium, and fortified versions also provide vitamin D. Together, these nutrients can help support muscle and bone health over time, making this simple nighttime drink a practical addition to a healthy routine.

Why Milk May Be Helpful as You Age

Milk contains protein, calcium, and other nutrients that can help preserve muscle and bone health as the body gets older. Some research also suggests it could have a positive effect on sleep quality.

1. May Help Preserve Muscle

One cup of milk provides about 8.5 grams of protein. It has two main proteins: whey, which is absorbed quickly, and casein, which digests more slowly. Both supply amino acids that the body uses to build and repair muscle. Scientists have examined casein for its possible role in overnight muscle repair, but more evidence is needed to know whether drinking milk before bed can help reduce age-related muscle loss.

2. Supports Bone Strength

Milk is a source of calcium, a mineral needed to keep bones strong. Many milk products are also fortified with vitamin D, which helps the body absorb calcium. One cup of fortified 2% milk provides 24% of the daily calcium target and 12% of the daily vitamin D target. Getting enough calcium and vitamin D supports bone health and may lower the risk of osteoporosis as you age.

Other sources of calcium include yogurt, cheese, and leafy green vegetables, while fatty fish such as salmon and tuna provide vitamin D.

3. May Support Better Sleep

Some studies suggest that milk and other dairy foods may improve sleep quality. Milk contains tryptophan, an amino acid the body uses to produce melatonin, the hormone that helps regulate sleep. Warm milk may also promote relaxation as part of a calming bedtime routine.

A recent review found an association between milk and dairy intake and better self-reported sleep quality, though more research is still needed to confirm the effect.

Good sleep matters for healthy aging because it supports brain function, mood, and physical well-being. Ongoing sleep issues are also associated with a greater risk of conditions such as heart disease and diabetes.

How to Drink Milk at Night

Try 6 to 8 ounces of plain milk in the evening, either warm or cold. There is no single ideal time, so choose whatever fits your routine best. For a different flavor, you can also make golden milk, a warm beverage prepared with milk and spices such as turmeric and cinnamon.

Cow’s milk supplies protein, calcium, and vitamin B12, and many varieties are fortified with vitamin D. If you prefer a plant-based option, look for one fortified with calcium and vitamin D. Fortified soy milk is a strong choice because it offers protein and, depending on the brand, nutrient levels similar to cow’s milk.