How to prepare warm milk (those that they claimed make you sleep better)?

How to prepare warm milk (those that they claimed make you sleep better)? I heard micowaving the cold fresh milk bought from a typical supermarket is 1 way. But I don't have a microwave can I just like put it in some cup and warm it? P.S can I prepare warm milk from condensed milk and pour hot water over... show more How to prepare warm milk (those that they claimed make you sleep better)?
I heard micowaving the cold fresh milk bought from a typical supermarket is 1 way. But I don't have a microwave can I just like put it in some cup and warm it?
P.S can I prepare warm milk from condensed milk and pour hot water over it?
P.S.S What type of milk (eg. skim,low fat,high protein) is more effective?
Thanks.
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