If drinking warm milk before bed sounds like the kind of advice you might hear from your grandma—well, it turns out grandma knows best again! Drinking heated creamy beverages before bed has been practiced for centuries and has helped people all over the world drift off into a restful sleep. It is also commonly recommended by Ayurvedic practitioners to calm fiery doshas and to help balance the body before bed. Nowadays, these magical cups of comfort are often referred to as moon milks and incorporate herbs and spices to help assist the body in relaxation.
Here are three tasty ways to try moon milk for yourself. We hope they help you have the sweetest of dreams!
Adaptogenic Moon Milk
Makes 8 ounces.
This recipe incorporates adaptogenic herbs that help the body handle the stresses of the day. Ashwagandha and chaga mushroom have earned a celebrated reputation for helping to quiet the minds and revitalize the bodies of those who find themselves juggling more things than they can handle. This blend is a unique and tasty way to work more adaptogens into your routine.
Ingredients
- 8-9 oz. milk or milk alternative (oat milk is my favorite!)
- 1/4 tsp. organic ashwagandha root powder
- 1/4 tsp. organic chaga mushroom powder
- 1/8 tsp. organic star anise pod powder
- 1/8 tsp. organic cassia cinnamon powder
- 1/8 tsp. organic cardamom powder
- Pinch of organic nutmeg powder
- Raw, local honey, to taste
- Organic pink peppercorns (crushed)
Directions
- Pour preferred milk into a saucepan and add ashwagandha and chaga powders.
- Set burner to medium-low, and let gently simmer for 20 minutes.
- Transfer into a blender.
- Add remaining herbal powders and honey.
- Blend on high for about 30 seconds.
- Pour the whipped milk into your favorite mug and garnish with freshly cracked pink peppercorns.
Tulsi Moon Milk
Makes 8 ounces.
This earthy milk has a lovely herbal flavor and a bit of tang that is perfectly complemented by the mellow sweetness of coconut. Holy basil, also commonly called tulsi, is not only an adaptogen, but also has been known to support immune health.* Enjoy this blend when you want to enliven the taste buds while relaxing the mind and body.
Ingredients
- 8-9 oz. milk or milk alternative
- 2 Tbsp. organic rama holy basil
- 4 organic hops flowers
- 1/4 tsp. organic unrefined coconut oil
- 1/8 tsp. organic hibiscus flower powder
- Raw, local honey, to taste
- Organic coconut flakes
Directions
- Pour preferred milk into a saucepan.
- Add holy basil and broken-up hop flowers.
- Set burner to medium-low and heat until milk starts to gently bubble.
- Simmer for about 5 minutes
- Strain out herbs and pour infused milk into a blender.
- Add coconut oil, hibiscus powder, and honey.
- Blend on high for about 30 seconds or until frothy.
- Pour the whipped milk into your favorite mug and garnish with coconut flakes.
Calming Kava Rose Moon Milk
Makes 8 ounces
Combining the self-love aspects of vanilla and rose with the stress reducing effects of kava* makes for an ideal blend for disconnecting from the outside world and reflecting inward. Keep in mind that many people experience slight numbing and tingling when consuming kava, so don't be surprised if it makes your mouth tingle a bit. I balanced the blend so the sensation should not be overpowering.
Ingredients
- 8-9 oz. of milk or milk alternative
- 16 organic rose buds
- 1/4 tsp. organic kava kava root powder
- 1/4 tsp. organic vanilla powder or 1/8 tsp. vanilla extract
- 1 organic roasted cocoa butter wafer
- Raw, local honey, to taste
- Organic rose powder
Directions
- Pour preferred milk into a saucepan.
- Add broken-up rose buds.
- Set burner to medium-low and heat until milk starts to gently bubble.
- Simmer for about 5 minutes
- Strain out rose and pour infused milk into a blender.
- Add kava kava and vanilla powders, cocoa butter wafer, and honey.
- Blend on high for about 30 seconds or until nice and frothy.
- Pour whipped milk in your favorite mug and garnish with a pinch of rose powder.
Pro Tips:
- Start with 9 ounces of milk, since some of the milk will evaporate off. This way, you’ll end up with a full 8-ounce glass.
- I personally find honey to be soothing before bedtime, but feel free to omit the sweetener or substitute in an alternative!
Looking for more Sippable soothing Recipes?
Try This Calming Marshmallow Rose Tea!
You might also enjoy:
- Turmeric Golden Milk Recipes
- Iced Matcha Tea Latte
- How to Flavor Your Homemade Kombucha
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. For educational purposes only.
FAQs
Moon milk combines dairy or non-dairy milk with herbs like ashwaganda, turmeric, and cinnamon. This Ayurvedic beverage may help you feel calm and relaxed, which could help you sleep better.
What to put in warm milk to help sleep? ›
Add some vanilla, honey, and a pinch of nutmeg for a delicious, soothing drink to sip on before bed. It has helped me relax and sleep on many a night!
How often should you drink moon milk? ›
Think of it as an all-natural sleep aid. How often should I drink moon milk? You can drink it daily, preferably right before going to bed.
What is moon milk? ›
It's actually a golden-hued concoction consisting of a base of milk of your choice and spices like turmeric, cardamom, cinnamon, nutmeg, and black pepper. The thinking behind its popularity is that this particular combination of ingredients can aid sleep.
Which milk is best for insomnia? ›
Almond Milk
According to studies, the presence of serotonin in the brain can help to initiate sleep. Healthy serotonin levels in our central nervous system often depend on the presence of tryptophan, which is naturally found in both cow's milk and almond milk.
Which milk has the most melatonin? ›
Milk collected from cows milked at night. View Source contains ample amounts of melatonin in addition to tryptophan. Although only animal studies have been conducted with this night milk so far, it could make humans sleepier than regular milk does.
What is good to mix with milk for sleep? ›
Combining pink rose petals with milk and sugar is another way of promoting a good night sleep. Rose petals soothe the stomach and also help improve the skin. There are two variants of this recipe: either you can boil whole rose petals which have been sun dried or you can mix gulkand into warm milk.
What to drink before bed for deep sleep? ›
12 Best Drinks Before Bed to Help You Sleep
- There are few childhood memories quite as nostalgic as your favourite bedtime drink. ...
- Sleepy girl mocktail. ...
- Hot cocoa. ...
- Warm milk. ...
- Chamomile tea. ...
- “Chamomile is widely regarded as a mild tranquillizer and sleep-inducer. ...
- Lavender tea. ...
- Decaffeinated green tea.
Is turmeric milk helpful for sleep improvement? Turmeric milk is believed to have calming properties, primarily due to its potential to reduce inflammation and soothe the nervous system. Many people find that drinking warm turmeric milk before bedtime can promote relaxation and improve sleep quality.
Does ashwagandha have any negative side effects? ›
Safety. In the studies described above and in many other clinical trials, ashwagandha has been well tolerated by participants for up to about 3 months of use. Common side effects are mild and include stomach upset, loose stools, nausea, and drowsiness [7,14].
Researchers commonly give study participants ashwagandha doses of 300 milligrams, either once or twice a day. Multiple studies suggest that people experience increased benefits from ashwagandha when taking 500 or 600 milligrams per day.
Can I drink moon milk everyday? ›
Always check with your doctor before adding anything to your everyday routine to figure out what's best for you and your individual health. While moon milk made with ashwagandha is generally safe to consume, drinking too much in a day could be harmful.
What is moonmilk made of? ›
Moonmilk is a white deposit formed of aggregates of very fine crystals of varying composition. It is gooey and pasty when wet, with a texture like cream cheese. It is crumbly and powdery when dry. Usually, moonmilk is made of carbonate materials (e.g., calcite, hydromagnesite, gypsum…).
What does warm milk and cinnamon do? ›
Drinking warm milk with cinnamon every night before bed can help you achieve your much-needed beauty sleep since cinnamon relaxes your muscles and relieves tension in your body. Cinnamon improves the way antioxidants assist the body protect itself, increasing your immunity.
Can you drink moon milk in the morning? ›
This anti-inflammatory drink may help to build the body's defenses against stress, burnout and exhaustion. While formal studies on the effects of moon milk are limited, many people who have made this beverage a regular part of their morning or bedtime routine report experiencing good results.
Why is moon milk good for you? ›
The classic Moon Milk is enriched with many other ingredients that are good for our body and make us feel tired: honey has an antibacterial and anti-inflammatory effect, cinnamon is an antioxidant and nutmeg reduces stress. The Ayurvedic medicinal plants added to Moon Milk also have a calming effect.
Why does turmeric milk make you sleepy? ›
Turmeric milk is believed to have calming properties, primarily due to its potential to reduce inflammation and soothe the nervous system. Many people find that drinking warm turmeric milk before bedtime can promote relaxation and improve sleep quality.
Does the moon make you sleepy? ›
View Source found that the full moon was associated with worse sleep using several metrics. During this lunar phase, participants took five minutes longer to fall asleep, slept for 20 minutes less, took longer to reach REM sleep, experienced a 30% reduction in deep sleep, and reported reduced sleep quality.
