If that line rings a bell from being 70s or 80s kid, you probably remember slurping a glass of the white stuff without giving it much thought. Back then, it was all about growing tall and strong. We didn’t realise it was also laying the groundwork for our bones, our sleep, and our long-term health. Now that we’re older, it might be time to bring that bedtime habit back. Because drinking milk (or a milk alternative) before bed could be one of the simplest ways to support your body through this phase of life. Whether you take it warm or cold, plain or (like me) with a splash of hot chocolate, it’s a small, soothing act with big benefits.
In your 40s and 50s, bone density starts to decline faster, especially for us women. This is mostly down to falling oestrogen levels, which speed up the loss of calcium from your bones. If you don’t get enough calcium in your diet, your body takes what it needs from your bones – weakening them over time.
You need around 300mg of calcium before bed to support bone repair and slow down loss overnight. That’s about 200ml of cow’s milk, and it doesn’t matter whether it’s full fat, semi-skimmed, or skimmed. Fortified plant-based milks like soy, almond or oat can give you the same amount – just check the label. Don’t assume it’s in there unless it says so.
This isn’t about drinking loads of milk in the day. It’s about consistently hitting your calcium target in the evening, when your body is most actively laying down and repairing bone tissue.
Milk contains tryptophan, which helps your body produce serotonin and melatonin. Serotonin helps regulate mood. Melatonin helps you fall asleep. These are natural hormones your body already makes, but many of us aren’t giving it the ingredients or the conditions to make enough – especially under stress or hormone changes.
A simple mug of milk or fortified plant milk an hour before bed can support the production of both. Drinks like Horlicks or Ovaltine also contain vitamin B6, which helps convert tryptophan into serotonin. Magnesium is often added too, which supports muscle relaxation and sleep quality. (I’ll cover magnesium more thoroughly in a future article.)
The result? You fall asleep easier, stay asleep longer, and feel more rested the next day.
A lot of women our age are following intermittent fasting. That might mean no food after 6 or 7pm. But it’s worth challenging whether skipping a small, nutritious bedtime drink is actually helping.
A small mug of milk (roughly 100–150 kcal for cow’s milk, less for unsweetened plant milks) won’t spike your blood sugar, won’t undo your day of eating well, and could actually help you sleep and recover better.
If you’re serious about long-term health, hormone balance, and body composition – not just weight – then sleep and recovery are part of the plan. Try having your drink 30–60 minutes before bed and see if your energy, mood, or hunger patterns improve.
After 40, we naturally start losing muscle unless we actively work to maintain it. That means about 60 minutes of strength training per week at minimum, plus adequate protein — around 1.2g per kg of bodyweight daily is a general guideline.
Your bedtime drink can help with that. Milk contains slow-digesting casein protein, which helps feed muscles through the night. One mug gives you around 7g of protein (in cow’s milk) or 6–8g in soy milk. If you’ve trained that day or you’re working on strength, you can always add a scoop of protein powder to make it a recovery shake.
This isn’t a magic fix, but it’s an easy win.
One of the most overlooked parts of sleep is routine. A regular calming ritual – like having a warm drink – can act as a cue for your brain and body that it’s time to wind down. It replaces the mindless scrolling or kitchen picking with something mindful and nourishing.
Choose whatever suits you. Personally, I go all in with a proper Bournville hot chocolate made with semi-skimmed milk – rich, comforting, and just the right amount of indulgent. I look forward to it every night. It’s become such a satisfying part of my routine that I don’t even feel tempted to snack in the evening. I know that when I’m ready to wind down, the good stuff is waiting for me – warm, velvety, and exactly what I need to relax and switch off… or why not try:
Warm oat milk with cinnamon
Cold milk with a few drops of vanilla
Low-calorie hot chocolate with a splash of soy milk
Horlicks Light, or a dairy-free alternative if you prefer plant-based
Sit, sip, and switch off. It’s not about being perfect – it’s about making your evening feel peaceful and setting yourself up for the next day.
Drinking milk before bed might seem like an old-school habit, but the science backs it up. It supports bone strength, muscle recovery, hormone balance, and deeper, more restful sleep. The knock-on effect? Better energy, steadier mood, fewer cravings, and possibly even easier fat loss – all without drastic changes.
Why not try it for a week. Or a month. Keep a sleep diary. Track how you feel. You might find it’s the missing piece in your health puzzle.
Because if you do remember “Accrington Stanley? Who are they?”, then chances are your body could use a little more help than it used to. A warm mug before bed isn’t just comforting – it could be your quiet way of fighting back.
Good luck and keep me updated with your journey!
– Jen
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