First of all, milk itself belongs to indigestible food. Generally speaking, drinking milk at night is helpful to sleep because after drinking milk, the blood in the stomach and intestines increases and the blood supply to the brain decreases, resulting in drowsiness, not because it has hypnotic ingredients.

Secondly, I personally think that non-infants should not drink milk. On the one hand, its advantages and disadvantages are still being discussed in the scientific community. On the other hand, yogurt is a good substitute, easy to absorb and beneficial to gastrointestinal tract.

Finally, if you want to drink milk, it is recommended to eat it with starchy food, which is beneficial to protein's absorption, that is, to drink it after meals. As for the time, I think noon is more suitable, because the gastrointestinal tract just wakes up in the morning and its function is not strong. At night, it will increase the burden on the gastrointestinal tract.

Above personal experience, I hope the best. . . .