Can we have lassi at night? An expert guide on timing dairy for better digestion and sleep

November 3, 2025 •

4 min read

Approximately 60% of our body's digestive function slows down at night as we prepare for rest, making the question 'Can we have lassi at night?' an important consideration for many people seeking optimal nutrition. This traditional Indian drink, while celebrated for its health benefits, carries nuanced effects depending on the time of consumption and individual constitution.

Quick Summary

While lassi is rich in probiotics and nutrients, consuming it at night can slow digestion, potentially lead to congestion, and may contribute to weight gain if excessively sweetened. The optimal time for consumption is during the day, particularly with lunch, but a warm, diluted, and spiced version may be tolerated by some individuals before bedtime.

Key Points

Avoid Cold and Sweet at Night: Cold, sugary lassi can burden the digestive system when its activity naturally slows down after sunset.
Consider Spiced and Lukewarm: For those with strong digestion, a lukewarm, diluted, and lightly spiced lassi is a less disruptive option for nighttime consumption.
Ayurveda Recommends Daytime Consumption: Traditional Ayurvedic practice advises against curd-based products at night to prevent aggravating the kapha dosha, which can lead to congestion.
Watch Out for Weight Gain: High-calorie versions with sugar and cream are not ideal for bedtime, as calories are less likely to be burned during sleep.
Choose Better Nighttime Alternatives: Warmer beverages like turmeric milk or herbal teas are better suited for promoting digestion and sleep.
Listen to Your Body: Individual tolerance varies. Always pay attention to how your body reacts to food and drink consumed close to bedtime.

The Ayurvedic Perspective: Why Timing Matters

From a traditional Ayurvedic standpoint, consuming lassi or other curd-based products at night is generally discouraged. Ayurveda categorizes foods based on their energetic properties, and curd is considered 'cooling' and 'heavy'. When consumed after sunset, these properties can aggravate the kapha dosha, which is associated with cold, phlegm, and heaviness. An increase in kapha can lead to a build-up of mucus, causing nasal congestion, respiratory problems, or a feeling of sluggishness. Ayurvedic wisdom suggests that the peak time for digesting dairy products is during the day, particularly around lunchtime, when the body's 'digestive fire' (agni) is strongest.

Modern Nutritional Science on Nighttime Lassi

Beyond traditional beliefs, modern nutritional science provides several practical reasons to reconsider nighttime lassi, especially if it is cold, sweet, or creamy.

Slower Digestion: Our digestive system slows down considerably as we head toward sleep. A heavy, dairy-based drink can be difficult for the body to process efficiently during these slower hours, potentially leading to indigestion, bloating, or discomfort.
Weight Gain Potential: Sweet lassi, often made with sugar, cream, and full-fat yogurt, can be high in calories. Consuming these excess calories at a time of minimal activity means they are more likely to be stored as fat, contributing to weight gain over time. For those watching their weight, it is best to avoid calorie-dense beverages before bed.
Potential for Congestion: The cold temperature of lassi can further aggravate issues for those prone to cold, cough, or sinus problems, as it may increase mucus production in the body.

The Silver Lining: Potential Benefits and How to Moderate

Despite the cautions, lassi is celebrated for its health benefits, which can still be reaped earlier in the day or, with caution, in a modified form at night. Yogurt is a fantastic source of probiotics, the beneficial bacteria that support a healthy gut microbiome. A healthy gut is linked to better digestion, boosted immunity, and even improved mental well-being. Additionally, the yogurt in lassi contains tryptophan, an amino acid that serves as a precursor to melatonin, the hormone that regulates sleep. A small portion of diluted, room-temperature lassi could potentially have a soothing effect for some individuals.

For those who insist on a nighttime indulgence, a spiced or savory lassi made with low-fat yogurt, water, and warming spices like ginger, black pepper, or roasted cumin is a better option than a cold, sugary, creamy version. Ayurveda suggests adding warming spices can balance the cooling effect of the yogurt.

Comparison of Nighttime Dairy Choices


Feature	Sweet, Cold Lassi	Spiced, Diluted Lassi	Warm Turmeric Milk	Chamomile Tea
Digestion	Can cause bloating, slow digestion	Easier to digest, aids digestion	Gentle on the stomach	Aids digestion, anti-inflammatory
Ayurveda	Aggravates Kapha; not recommended	Neutralizes Kapha with warming spices	Reduces Kapha, excellent for sleep	Generally balancing, calming
Sleep Quality	Potential disruption from indigestion/sugar	Can promote sleep via tryptophan	Excellent for sleep; soothing	Promotes relaxation, sleep
Calories	Often high due to sugar and cream	Low-calorie, if unsweetened	Varies based on milk type and additions	Calorie-free
Best for	Hot afternoons, post-heavy lunch	Those with strong digestion who prefer it at night	Most people seeking better sleep	Anyone needing gentle relaxation

Better Nighttime Drink Alternatives

If you are looking for a bedtime beverage that won't disrupt your digestion, there are several proven alternatives.

Warm Milk with Turmeric: Known as 'Golden Milk', this drink is lauded in Ayurveda for its sleep-promoting and immunity-boosting properties. The warmth helps soothe and relax the body.
Chamomile or Herbal Tea: Chamomile tea is well-known for its sedative and calming effects, which help promote sleep. Other herbal teas like peppermint or lemon balm can also aid digestion.
Warm Water: Simple and effective, warm water can help with digestion and hydration without any of the risks associated with dairy.

Conclusion: Listen to Your Body

The key takeaway is that the timing and preparation of lassi are crucial. While a cold, sugary lassi might provide a cooling effect on a hot afternoon, it is best avoided late at night due to the body's slower metabolism. A small, room-temperature, and lightly spiced lassi might be acceptable for some, but many will find that traditional wisdom and modern nutritional advice align on this point: daytime is the best time for lassi. If your goal is restful sleep and optimal digestion, healthier and more suitable nighttime beverage alternatives exist. As with any dietary choice, listening to your own body's response is the most reliable guide.

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Learn more about Ayurvedic principles and the timing of meals from The Ayurvedic Institute.

Frequently Asked Questions

For many people, especially those with sensitive digestion or conditions like asthma, it is generally considered inadvisable to drink lassi at night. The body's metabolism and digestion slow down, making the cold and heavy dairy hard to process, which can cause bloating and congestion.

The best time to drink lassi is during the day, particularly after lunch. The body's digestive fire is strongest during this period, allowing for better digestion and nutrient absorption.

Sweet lassi, which is often made with added sugar and cream, can contribute to weight gain if consumed frequently at night. Since the body is less active during sleep, it burns fewer calories, leading to potential fat storage.

According to Ayurveda, the cold potency of curd and lassi can aggravate the kapha dosha at night, which may lead to an increase in phlegm and mucus. This can contribute to symptoms of a cold, cough, or sinus congestion, especially for those with a weak immune system.

A salted, spiced lassi is a better nighttime option than a sweet one, as it avoids excess sugar. However, for best results, it should be diluted, lukewarm, and consumed earlier in the evening to allow for better digestion.

For a soothing bedtime drink, consider warm beverages like turmeric milk or herbal teas, such as chamomile or peppermint tea. These are gentler on the digestive system and can promote relaxation and sleep.

Individuals with lactose intolerance should approach lassi with caution, especially at night. While some probiotics can help break down lactose, consuming dairy close to bedtime can still cause discomfort. It's best to test with a small amount or consult a healthcare professional.