The "number one food for better sleep" recommended by nutritionists is the nighttime "golden milkshake."

1 Japan is a "Sleep-Deprived Nation," So It's Worth Revisiting Your Diet

The average sleep time of Japanese people is said to be among the lowest among OECD member countries.Ajinomoto Co., Inc.
"I'm busy with work," "I end up staying up late looking at my smartphone," "I can't fall asleep even when I get into bed"—many people have these concerns.
There are not a few people who have these worries.

Lack of sleep and poor sleep quality have been found to have serious impacts on both health and work, such as:
・Decreased concentration and judgment during the day
・Mental health issues and irritability
・Increased risk of lifestyle-related diseases
PMC

While "increasing sleep time" is ideal,
many people find it difficult to drastically change their daily rhythm due to work, housework, or childcare.
In such cases, a realistic and easy-to-adopt approach is through "diet."

2 What is the "Golden Milk Shake," the Number One Food Chosen by Nutritionists?

An article published on AOL.com (originally from U.S. media EatingWell) introduces the "number one bedtime snack for better sleep" as the "Golden Milk Shake."

“Golden Milk Shake”EatingWell

2-1 What Kind of Drink Is It?

The Golden Milk Shake introduced in the article is roughly described as follows.EatingWel

• Milk (contains Vitamin D and Tryptophan)

• Banana (natural sweetness, carbohydrates, potassium)

• Turmeric (anti-inflammatory properties expected)

• Cinnamon (warms the body, relaxes with aroma)

• Vanilla essence, etc. (for aroma)

The key is to finish with only the sweetness of the banana without adding sugar.
"Sweet yet unlikely to cause a rapid rise in blood sugar," "not too heavy on the stomach," making it a bedtime snack that is easy on the body even when consumed 1-2 hours before sleep.
EatingWell

2-2 Why Was It Rated as "Number One"?

In the article, nutritionists cite the following main reasons for recommending the Golden Milk Shake.EatingWell+1

• Tryptophan: An essential amino acid that becomes the material for the sleep hormone "melatonin"

• Vitamin D: A nutrient believed to be related to sleep quality

• No added sugar: Avoids the risk of high-sugar snacks worsening sleep

• Just the right amount: A snack with moderate calories that doesn't weigh down the stomach

In other words, it is positioned as a "nighttime reward drink" that combines "nutritional balance, quantity, and ease of digestion."

3 Breaking Down the Nutritional Mechanism of the Golden Milk Shake

From here, we will explain the components of the Golden Milk Shake from a nutritional perspective.
Understanding "why it is effective for sleep" rather than just "it seems good" makes it easier to customize it to your liking.

3-1 Milk (or Yogurt): Tryptophan and Vitamin D

Dairy products like milk are representative foods that contain a lot of tryptophan.Starter Kit
Tryptophan is an essential amino acid that becomes the material for serotonin and melatonin in the body,
and since it cannot be synthesized within the body, it must be obtained from the diet.Yokohama City Medical Association

• Daytime: Tryptophan → Serotonin (a neurotransmitter that stabilizes the mind)

• Nighttime: Serotonin → Melatonin (sleep hormone)

This flow changes and is deeply involved in the sleep rhythm.

Additionally, the recipe for the Golden Milk Shake recommends using "reduced-fat milk with added Vitamin D."
EatingWell+1
Vitamin D is reported to be possibly related to sleep quality, not just bone health,
and studies showing the association between Vitamin D deficiency and sleep disorders are increasing.MDPI

3-2 Banana: Natural Sweetness + Carbohydrates + Potassium

Bananas are

• naturally sweet

• moderate carbohydrates (help transport tryptophan to the brain)

• minerals like potassium
  , making them a fruit that is easy to use at night.

Carbohydrates are said to help tryptophan reach the brain and support the process of converting it to serotonin and melatonin.
PMC

In Japanese nutritional guidance, it is often recommended to combine tryptophan, carbohydrates, and Vitamin B6 at breakfast,
which also connects to "serotonin production" during the day.Nisshin Seifun Group

When using it at night, you can adjust the sweetness and volume by deciding whether to use one whole banana or half, and by its ripeness.

3-3 Turmeric: Anti-Inflammatory and Warmth

Curcumin in turmeric is said to have anti-inflammatory effects,
and there is also a suggestion that chronic inflammation may be related to sleep quality.PMC
By adding turmeric to hot milk,

• the body gently warms

• and the aroma effect can create a "nighttime relaxation time."
  

In Japan, turmeric is strongly associated with "hangover remedies," but
when mixed in small amounts with milk, it hardly tastes spicy,
making it easy to continue as a nighttime herbal tea.

3-4 Cinnamon & Vanilla: Use Aroma to Trigger the "Sleep Switch"

Cinnamon and vanilla are

• spices that do not rapidly raise blood sugar levels

• and have a gently sweet aroma that promotes relaxation,
  making them popular aromas for pre-sleep drinks.

Aroma is easily associated with memory,
and by teaching the brain that "when you smell this, it's time to sleep,"
you can create a "scent-based bedtime routine."

4 What Is the Ideal Amount? The Concept of "Not Too Heavy Night Snacks"

The AOL article suggests that "keeping night snacks light and consuming them 1-2 hours before sleep is ideal."EatingWell
The reason is simple:

• Eating a large amount → The body goes into "digestion mode," making it hard to rest

• High-fat, high-calorie foods → Can cause indigestion or heartburn
  

Nutritionists also comment that
"light and nutritious snacks like bananas and milk are suitable for nighttime."
EatingWell

Actual Recommended Amount

As a guideline, you might start with the following amounts.

• Milk or soy milk, etc. 150–200ml

• Banana, small 1 or 1/2

• Turmeric, 1/4–1/2 teaspoon (adjust as needed)

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