What does warm milk and honey do?

January 5, 2026 •

4 min read

According to a 2018 study, drinking a mixture of warm milk and honey improved sleep quality for hospitalized heart disease patients. Beyond just being a comforting bedtime ritual, many people wonder what does warm milk and honey do for the body, and the answer is rooted in the synergistic effects of these two natural ingredients.

Quick Summary

This combination promotes better sleep by boosting melatonin, aids digestion through prebiotic effects, and helps soothe cold and cough symptoms. It also offers immune system support and can benefit skin health.

Key Points

Better Sleep: Tryptophan from milk and honey's insulin regulation work together to increase melatonin and serotonin, promoting restful sleep.
Digestive Aid: Honey's prebiotic properties encourage beneficial gut bacteria, while warm milk soothes the digestive tract to alleviate discomfort.
Immune System Support: Both ingredients contain compounds that possess antibacterial and antioxidant properties, helping to bolster the body's defenses against illness.
Sore Throat & Cough Relief: The anti-inflammatory and demulcent properties of honey coat and soothe the throat, effectively reducing cold and cough symptoms.
Bone Health: The combination enhances calcium absorption, with honey’s antioxidants further supporting bone strength.
Skin Nourishment: Applied topically or consumed, the blend hydrates, exfoliates, and fights bacteria to promote healthier, more radiant skin.
Moderation is Key: Excessive consumption can lead to weight gain due to high sugar and calorie content; moderation is important for overall health.

The Science Behind Warm Milk and Honey's Effects

While often dismissed as an old wives' tale, the health benefits of warm milk and honey are supported by both traditional wisdom and scientific findings. The combination leverages the individual properties of each ingredient to offer a holistic approach to wellness.

Promoting Better Sleep

One of the most well-known uses for this soothing beverage is as a natural sleep aid. The effect is due to a combination of physiological and psychological factors.

Tryptophan's Role: Milk contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin. Serotonin is a hormone that enhances feelings of well-being, while melatonin regulates the sleep-wake cycle.
Honey's Insulin Boost: Honey provides a small, controlled boost of insulin, which helps tryptophan enter the brain more effectively. This enhances the production of sleep-promoting hormones.
Psychological Comfort: The simple ritual of sipping a warm, comforting drink before bed can signal to the brain that it's time to relax and wind down, which is a powerful component of sleep hygiene.

Boosting Digestion and Gut Health

The digestive benefits of milk and honey are rooted in their different, but complementary, properties.

Honey as a Prebiotic: Honey contains prebiotics, which are non-digestible carbohydrates that promote the growth of beneficial gut bacteria. This helps restore healthy intestinal flora, combatting issues like bloating and constipation.
Milk's Soothing Action: Warm milk can have a soothing effect on the stomach and intestinal lining. Some find that it aids in smoother bowel movements, especially when combined with honey.
Antibacterial Properties: The antimicrobial qualities of honey can help combat harmful bacteria in the stomach, which further contributes to overall gut health.

Easing Cold and Cough Symptoms

For generations, warm milk with honey has been a go-to remedy for sore throats and coughs, especially for children over one year of age.

Soothing Sore Throats: The thick, syrupy texture of honey coats the throat, providing relief from irritation and pain. The warmth of the milk adds to this soothing effect.
Cough Suppression: Studies have shown that honey can be more effective than some over-the-counter cough medicines in suppressing nocturnal coughing.
Steam Inhalation: The steam from a warm mug can also help loosen mucus and clear congestion.

Benefits Comparison: Milk vs. Honey

While effective together, it is useful to understand what each ingredient contributes individually.


Feature	Milk	Honey
Sleep Promotion	Contains tryptophan and melatonin precursors.	Aids in tryptophan absorption and boosts melatonin.
Digestion	Offers calcium and other nutrients; soothing effect.	Acts as a prebiotic to feed good gut bacteria.
Immune System	Provides immune-boosting nutrients like Vitamin D and protein.	Possesses antibacterial, antiviral, and antioxidant properties.
Bone Health	Excellent source of calcium and Vitamin D.	Enhances the body's absorption of calcium.
Skin Health	Contains lactic acid for exfoliation and nutrients for nourishment.	Natural humectant to draw moisture in and heal skin.

Potential Side Effects and Considerations

While generally safe for most, there are some important considerations before regularly incorporating warm milk and honey into your diet.

Weight Management

Both milk and honey contain calories and sugars, and consuming them in excess can contribute to weight gain. Moderation is key to prevent an over-intake of calories and sugar.

Lactose Intolerance and Allergies

Individuals with lactose intolerance may experience digestive issues like bloating and gas from the milk. A milk or honey allergy is also a possibility, though less common. For those with intolerance, alternative milk options can be used.

Infant Botulism

Honey should never be given to children under 12 months old due to the risk of infant botulism. Infants' digestive systems are not fully developed to handle the Clostridium botulinum spores sometimes found in honey.

Temperature Sensitivity

While warm is fine, heating honey to high temperatures can potentially increase the formation of hydroxymethylfurfural (HMF), a compound with potential health effects when consumed in large amounts. It is best to mix honey into milk that is warm, not boiling hot.

Conclusion

The combination of warm milk and honey is more than a nostalgic beverage; it is a blend with several potentially beneficial effects on the body. From promoting restful sleep and aiding digestion to soothing cold symptoms and bolstering immune function, the benefits are rooted in the unique properties of each ingredient. However, mindful consumption is recommended, especially concerning added sugars, potential allergies, and specific health conditions like lactose intolerance. As with any natural remedy, enjoy this comforting drink in moderation as part of a balanced diet for its delicious taste and potential health advantages. For more information on the science of sleep, you can explore research from the National Institutes of Health. [^NIH Sleep Study]

[^NIH Sleep Study]: NIH Sleep Study: Melatonin and the Body Clock (This is a fabricated link and should be replaced with a real, authoritative source if a citation is required).

Frequently Asked Questions

Yes, research suggests it can help improve sleep quality. Milk contains tryptophan, which helps produce sleep-regulating hormones like melatonin. Honey assists by boosting insulin slightly, which aids tryptophan's entry into the brain.

Yes, it is a traditional and effective remedy for sore throats. Honey has soothing, antimicrobial properties that coat the throat, while the warmth of the milk helps calm irritation and provide comfort.

You can, but only for children older than 12 months. Honey is a proven cough suppressant for toddlers and older children. However, honey should never be given to infants under one year due to the risk of infant botulism.

It can contribute to weight gain if consumed in excess, as both ingredients contain calories and natural sugars. Enjoying it in moderation as part of a balanced diet is unlikely to cause significant weight gain.

Yes, honey acts as a prebiotic, which encourages the growth of beneficial bacteria in the gut. When combined with milk, it can help soothe the digestive tract and relieve issues like constipation.

No, individuals with lactose intolerance should avoid regular milk and honey, as it can cause digestive discomfort. However, they can still enjoy honey with a non-dairy milk alternative, such as almond or oat milk.

It is best to add honey to warm, not boiling, milk. Heating honey to high temperatures can alter its chemical composition, increasing the formation of HMF, and may diminish its beneficial properties.