Can I Eat Nuts with Milk at Night? The Truth Revealed

November 26, 2025 •

4 min read

According to a study published in the International Journal of Food Science and Technology, co-digestion can enhance the digestibility of nutrients in nuts, suggesting that pairing them with milk could be beneficial. This raises the question: can I eat nuts with milk at night, and is it a good practice for your health and sleep?

Quick Summary

Consuming a moderate amount of nuts with milk at night can aid sleep due to their melatonin, magnesium, and tryptophan content. However, potential downsides include digestive discomfort and weight gain if portions are too large.

Key Points

Sleep Enhancement: Combining certain nuts (almonds, walnuts, pistachios) with milk provides sleep-promoting nutrients like melatonin, magnesium, and tryptophan.
Digestive Risks: People with lactose intolerance or weak digestion may experience bloating, gas, or discomfort from the fat and fiber content, especially late at night.
The Importance of Moderation: Due to their calorie density, consuming a small, controlled portion of nuts is crucial to avoid unwanted weight gain.
Better Digestion Practices: Soaking nuts like almonds can improve digestibility and nutrient absorption. Drinking warm milk can also enhance the soothing effect.
Choose the Right Nut: Specific nuts like walnuts and pistachios are particularly rich in sleep-supporting compounds, making them excellent choices for a bedtime snack.
Use Alternatives for Intolerance: For those with dairy sensitivities, plant-based milks such as almond or cashew milk offer a lactose-free way to enjoy a similar bedtime drink.

The Potential Benefits of Combining Nuts and Milk at Night

The practice of consuming nuts and milk together at night is popular in many cultures, and for good reason. The combination offers several benefits that can aid in relaxation and sleep.

Promotes Better Sleep Quality

Many types of nuts contain nutrients that are known to help with sleep. For instance, almonds and walnuts are excellent sources of magnesium, a mineral that helps relax muscles and calm the nervous system. Walnuts and pistachios also naturally contain melatonin, the hormone that regulates your sleep-wake cycle. Milk itself contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin. A warm glass of milk combined with a handful of these nuts creates a potent, natural sleep aid.

Reduces Late-Night Cravings

One of the main reasons for waking up at night is hunger. The combination of protein and healthy fats found in nuts and milk increases satiety and helps stabilize blood sugar levels overnight. This reduces the likelihood of midnight hunger pangs or energy crashes, allowing for uninterrupted rest.

Enhances Nutrient Absorption

Preparing nuts by soaking them, a practice common in Ayurveda, can improve their digestibility. This process can also help your body better absorb the nutrients. A scientific study noted that co-digestion can improve the protein and lipid digestibility of nuts. When consumed together, the complementary nutrients in nuts and milk—such as the calcium in milk and magnesium in nuts—can be more effectively utilized by the body, supporting everything from bone health to nervous system function.

Potential Risks and Considerations

While the combination is generally healthy, it's not suitable for everyone. Certain individuals may experience adverse effects.

Digestive Discomfort

For those who are lactose intolerant or sensitive to dairy, consuming milk at night can lead to bloating, gas, and stomach cramps, which will undoubtedly disrupt sleep. Additionally, nuts are high in fiber and fat, making them heavier to digest than a simple snack. If your metabolism slows down at night, this can strain your digestive system and cause discomfort.

Calorie Density and Weight Gain

Nuts are calorie-dense. A small handful can contain over 150 calories, and a glass of milk adds more. Consuming high-calorie foods late at night, when your metabolism is less active, can increase the risk of weight gain if not accounted for in your daily intake. Moderation is key to reaping the benefits without the unwanted calorie surplus.

Individual Sensitivities and Allergies

Aside from lactose intolerance, individuals may have specific allergies to certain nuts, which must be avoided. Even without a full allergy, some people may find that certain nuts, like peanuts, are more difficult to digest at night.

How to Safely Enjoy Nuts and Milk at Night

To maximize the benefits and minimize the risks, follow these simple guidelines:

Choose the right nuts: Opt for almonds, walnuts, or pistachios, which have strong scientific backing for their sleep-promoting properties.
Mind your portion size: Stick to a small handful (about a quarter cup) of nuts to keep calorie intake in check and aid digestion.
Consider a plant-based alternative: If you're lactose intolerant, use nut milk (almond, cashew) instead of dairy milk to get similar sleep-enhancing benefits.
Prepare nuts for better digestion: Soaking nuts overnight can help break down phytic acid, making them easier to digest.
Warm it up: Warm milk is a time-tested remedy for relaxation. Warming your milk (dairy or plant-based) can further enhance the soothing effect.
Add sleep-enhancing spices: A pinch of nutmeg in your warm milk can add a comforting flavor and boost its natural sedative properties.

Nuts and Milk: A Comparison for Bedtime


Nut Type	Sleep Benefits	Digestibility Considerations	Calorie Density	Best Preparation
Almonds	High in magnesium to relax muscles; contains melatonin.	Generally easy to digest, especially when soaked.	Moderate; a small handful is ideal.	Soaked and paired with warm milk.
Walnuts	Excellent source of melatonin and omega-3s.	Higher fat content; consume in moderation.	High; easy to over-consume.	A small handful with warm milk or as a smoothie.
Pistachios	Naturally rich in melatonin.	Moderately easy to digest.	Low-to-moderate compared to other nuts.	5-7 pistachios with warm milk.
Cashews	Contains magnesium and tryptophan.	Buttery and relatively easy to digest.	Moderate; a good choice for smoothies.	Soaked and blended with milk.

Conclusion

For most people, consuming nuts with milk at night is a perfectly safe and even beneficial practice, especially for those seeking to improve their sleep quality. The combination provides a host of sleep-promoting nutrients like melatonin, magnesium, and tryptophan. However, success lies in moderation and personal awareness. Individuals with lactose intolerance or sensitive digestion should opt for plant-based milks or proceed with caution. The key is to listen to your body, mind your portion sizes, and choose the right type of nut for your needs. By following these guidelines, this age-old remedy can become a healthful part of your bedtime routine.

For more detailed nutritional information on how co-digestion can affect nutrient absorption, you can refer to relevant scientific literature.

Frequently Asked Questions

No, it is not inherently bad, and for most people, it can be quite beneficial. However, individuals with lactose intolerance or a sensitive digestive system might experience discomfort. The key is to consume a small, moderate portion and listen to your body.

Almonds, walnuts, and pistachios are some of the best nuts to combine with milk before bed. They are rich in magnesium and melatonin, which help promote relaxation and regulate your sleep cycle.

Yes, nut milk is an excellent alternative, especially for those who are lactose intolerant or vegan. Almond and cashew milks also contain sleep-promoting minerals like magnesium and can be prepared warm for a soothing effect.

Over-consuming nuts and milk can contribute to weight gain due to their calorie density. By sticking to a small handful of nuts and a single glass of milk, you can enjoy the benefits without excessive calorie intake.

To improve digestibility, try soaking your nuts (like almonds) overnight and consuming them with warm milk. This can help break down some of the compounds and make them less heavy on your stomach before sleep.

Yes, research indicates that the nutrients in both nuts (melatonin, magnesium) and milk (tryptophan) work together to create a relaxing effect and support the body's natural sleep processes.

A simple and effective method is to have a small handful of soaked almonds or walnuts with a warm glass of milk. You can also add a pinch of sleep-friendly spices like nutmeg for added benefit.