I find any type of milk helps. I'm lactose intolerant so can only have non dairy types but the non dairy types (soya, almond..etc) seem to work the same. It's a little odd though as the link between sleep and milk is due to hormones cows (naturally) have when being milked and those (naturally existing) hormones promoting sleep. Soya milk and etc obviously wouldn't have these hormones yet they still help me sleep.