By Dr. Leah Alexander | Published on December 27, 2023 | Last Updated on March 13, 2024
We all know how important sleep is for our mental and physical well-being. But sometimes, despite our best efforts, our bodies still refuse to shut down and let us drift off into a peaceful slumber.
Fortunately, there are some natural remedies that can help us ease into a deep sleep. One of these remedies is moon milk, a traditional drink made from various calming and comforting ingredients.
This guide will provide an overview of moon milk for sleep, explore the ingredients, provide directions on how to make it, and give some tips on how to store it and what to serve with it.
What is Moon Milk for Sleep?
Moon milk is a traditional drink that is believed to promote sleep. It is made from a blend of calming and comforting ingredients such as nut milk, honey, spices, and adaptogens.
It has been used for centuries to promote relaxation and help people drift off to sleep. Moon milk is typically made with nut milk as its base, as this provides a creamy texture and a mild flavor.
Other ingredients such as honey, spices, and adaptogens are then added to create a soothing and calming drink. Adaptogens are natural substances that help the body adapt to stress and promote relaxation.
What Does it Taste Like?
Moon milk has a unique flavor that is both comforting and calming. The nut milk provides a creamy texture, while the spices, honey, and adaptogens add a subtle sweetness and complexity to the flavor.
Ingredients
Making moon milk is easy and requires just a few simple ingredients. Here is what you will need:
- 2 cups whole milk or unsweetened nut milk (hemp, cashew, or almond): The milk provides a source of tryptophan, an amino acid that can be converted into serotonin and then melatonin, both of which are associated with sleep regulation.
- 1 teaspoon ground cinnamon: Cinnamon has a warming and comforting flavor and may help regulate blood sugar levels, preventing spikes and crashes that can disrupt sleep.
- 2 pinches of ground nutmeg: Nutmeg contains a compound called myristicin, which has mild sedative properties and may contribute to a feeling of relaxation.
- 2 pinches of freshly ground black pepper: Black pepper contains piperine, which may enhance the absorption of curcumin from turmeric (next ingredient). Additionally, black pepper has anti-inflammatory properties.
- 1 teaspoon ground turmeric: Turmeric contains curcumin, known for its anti-inflammatory and antioxidant properties. It may help reduce inflammation in the body, promoting overall health and potentially improving sleep.
- 1/2 teaspoon ground ashwagandha or other adaptogens like astragalus: Ashwagandha is an adaptogenic herb that may help the body manage stress. Adaptogens are believed to balance and stabilize various physiological processes, potentially promoting relaxation and better sleep.
- 2 pinches of ground ginger (optional): Ginger has anti-inflammatory and antioxidant properties. It can also add a bit of spiciness to the drink, enhancing its flavor.
- 2 teaspoons virgin coconut oil or ghee: Healthy fats, like those found in coconut oil or ghee, can help slow down the absorption of sugar from honey and provide a sustained release of energy throughout the night.
- 4 pinches of ground cardamom: Cardamom has a sweet and aromatic flavor. It may help improve digestion and reduce inflammation, contributing to a more comfortable night’s sleep.
- 2 teaspoons (preferably raw) honey: Honey contains glucose, which signals the body to decrease the production of orexin, a neurotransmitter associated with wakefulness. It also adds a touch of sweetness to the drink.
Directions
Making moon milk is easy and requires just a few simple steps.
Step 1: Prepare Ingredients
- Begin by gathering all the necessary ingredients for your moon milk recipe. Ensure accurate measurements to achieve a balanced and flavorful result.
Step 2: Warm the Milk
- In a small saucepan, heat your choice of whole milk or nut milk over medium heat. Aim to warm the milk without bringing it to a boil. Stir occasionally during this process to prevent scalding.
Step 3: Add Spices
- Once the milk is adequately warmed, introduce the aromatic spices. Include ground cinnamon, ground turmeric, ground ashwagandha, ground cardamom, ground ginger (if desired), ground nutmeg, and freshly ground black pepper. Stir the spices thoroughly into the milk to ensure an even distribution.
Step 4: Simmer and Infuse
- Allow the milk and spice mixture to simmer on low heat for approximately 5-7 minutes. This simmering period allows the spices to infuse into the milk, creating a rich and flavorful blend. Stir occasionally to maintain an even infusion.
Step 5: Incorporate Healthy Fats
- Add either virgin coconut oil or ghee to the simmering mixture. Stir until the fats are fully melted and seamlessly incorporated into the milk. This step not only enhances the creamy texture but also aids in the absorption of certain nutrients.
Step 6: Sweeten with Honey
- Remove the saucepan from heat and add raw honey to the milk. Stir until the honey dissolves completely, adjusting the sweetness according to your taste preferences.
Step 7: Strain (Optional)
- For those who prefer a smoother texture, consider straining the moon milk. Utilize a fine mesh strainer or cheesecloth to remove any undissolved spice particles, ensuring a refined and silky consistency.
Step 8: Serve
- Pour the prepared moon milk into your favorite mug. Enjoy it warm and savor the calming flavors. To maximize its potential sleep-inducing effects, it is recommended to sip the moon milk slowly, preferably about 30 minutes before bedtime. This ritual can promote relaxation and contribute to a better night’s sleep.
Tips
Here are some tips to keep in mind when making moon milk:
- Use High-Quality Ingredients: Make sure to use high-quality ingredients such as organic nut milk, raw honey, and organic spices and adaptogens.
- Adjust the Ingredients to Your Taste: Feel free to adjust the ingredients to your taste. You can add more honey or spices if you prefer a sweeter flavor, or add more adaptogens if you want the drink to be more calming.
- Experiment with Different Ingredients: Feel free to experiment with different ingredients. You can use different types of nut milks, spices, and adaptogens to create a unique flavor.
- Drink Slowly: Drink the moon milk slowly to allow your body to absorb the ingredients and their benefits.
- Drink Before Bed: Drink the moon milk before bed to help you relax and drift off into a peaceful sleep.
Nutrition Information
What to Serve with Moon Milk for Sleep?
Moon milk can be served with a variety of accompaniments to make a comforting and calming bedtime snack. Here are some suggestions:
- Fresh Berries: Fresh berries provide a pop of color and sweetness.
- Nuts and Seeds: Nuts and seeds are a great source of protein and healthy fats.
- Dark Chocolate: Dark chocolate is a source of antioxidants and can help to relax the body.
- Dried Fruit: Dried fruit such as raisins or cranberries provide a sweet and chewy snack.
- Herbal Tea: A cup of herbal tea can help to promote relaxation and encourage sleep.
How to Store Leftover Moon Milk for Sleep?
Leftover moon milk can be stored in the refrigerator for up to five days. Make sure to transfer the leftovers to an airtight container to avoid contamination.
What Other Substitutes Can I Use in Moon Milk for Sleep?
If you don’t have all the ingredients for moon milk, there are some substitutes that you can use. Here are some ideas:
- If you don’t have nut milk, you can use other types of plant-based milks such as almond, coconut, oat, or soy milk.
- If you don’t have honey, you can use other sweeteners such as maple syrup, agave nectar, or stevia.
- You can use other spices such as ginger, turmeric, or vanilla if you don’t have the spices listed above.
- If you don’t have adaptogens, you can use other calming herbs such as lavender, chamomile, or valerian root.
Moon Milk For Sleep
Equipment
- Small saucepan
Ingredients
- 2 cups whole milk or unsweetened nut milk hemp, cashew, or almond
- 1 teaspoon ground cinnamon
- 2 pinches of ground nutmeg
- 2 pinches of freshly ground black pepper
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground ashwagandha or other adaptogens like astragalus
- 2 pinches of ground ginger optional
- 2 teaspoons virgin coconut oil or ghee
- 4 pinches of ground cardamom
- 2 teaspoons preferably raw honey
Instructions
- Prepare Ingredients: Gather all the ingredients and measure them accurately.
- Warm the Milk: In a small saucepan, heat the whole milk or nut milk over medium heat until it’s warm but not boiling. Stir occasionally to prevent scalding.
- Add Spices: Once the milk is warm, add the ground cinnamon, ground turmeric, ground ashwagandha, ground cardamom, ground ginger (if using), ground nutmeg, and freshly ground black pepper to the milk. Stir well to combine.
- Simmer and Infuse: Allow the milk and spice mixture to simmer on low heat for about 5-7 minutes. This helps the spices infuse into the milk, creating a flavorful blend.
- Incorporate Healthy Fats: Add the virgin coconut oil or ghee to the mixture. Stir until the fats are fully melted and incorporated into the milk. This step adds a creamy texture and enhances the absorption of certain nutrients.
- Sweeten with Honey: Remove the saucepan from heat and add the raw honey. Stir until the honey is dissolved into the milk. Adjust the sweetness according to your taste preference.
- Strain (Optional): If you prefer a smoother texture, you can strain the moon milk using a fine mesh strainer or cheesecloth to remove any undissolved spices.
- Serve: Pour the moon milk into your favorite mug and enjoy it warm. Sip it slowly, preferably about 30 minutes before bedtime to promote relaxation and better sleep.
Notes
- Use High-Quality Ingredients: Make sure to use high-quality ingredients such as organic nut milk, raw honey, and organic spices and adaptogens.
- Adjust the Ingredients to Your Taste: Feel free to adjust the ingredients to your taste. You can add more honey or spices if you prefer a sweeter flavor, or add more adaptogens if you want the drink to be more calming.
- Experiment with Different Ingredients: Feel free to experiment with different ingredients. You can use different types of nut milks, spices, and adaptogens to create a unique flavor.
- Drink Slowly: Drink the moon milk slowly to allow your body to absorb the ingredients and their benefits.
- Drink Before Bed: Drink the moon milk before bed to help you relax and drift off into a peaceful sleep.
Frequently Asked Questions
Is moon milk good for sleep?
Yes, moon milk is believed to be helpful for sleep. It is made with calming and comforting ingredients such as nut milk, honey, spices, and adaptogens that are thought to promote relaxation and ease you into a deep sleep.
Is moon milk vegan?
Yes, moon milk is typically made with plant-based milks such as almond, coconut, or oat milk, which makes it suitable for vegans.
Can I drink moon milk every night?
Moon milk can be enjoyed every night as part of your nightly routine. However, it is important to note that certain ingredients such as adaptogens can be potent and should be consumed in moderation.
Is moon milk healthy?
Yes, moon milk is generally considered to be healthy. It is made with nutritious ingredients such as plant-based milks, honey, spices, and adaptogens, which are thought to be beneficial for overall health.
Can I make moon milk without nut milk?
Yes, you can make moon milk with other plant-based milks such as almond, coconut, or oat milk.
What are the benefits of moon milk?
Moon milk is thought to have a variety of benefits including promoting relaxation, easing stress, and encouraging a peaceful sleep.
Can I make moon milk with cow’s milk?
No, cow’s milk is not a suitable substitute for moon milk as it does not provide the same texture and flavor.
Conclusion
In conclusion, moon milk is a traditional drink that is believed to promote sleep. It is made from a blend of calming and comforting ingredients such as nut milk, honey, spices, and adaptogens. Making moon milk is easy and requires just a few simple ingredients.
This guide has provided an overview of moon milk for sleep, explored the ingredients, given directions on how to make it, and given some tips on how to store it and what to serve with it.
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Dr. Leah Alexander, M.D., is a board-certified Pediatrician in New Jersey and has been working at Elizabeth Pediatric Group of New Jersey since 2000.
She also has a passion for culinary arts that extends beyond the medical realm. After completing culinary school at the French Culinary Institute, she started Global Palate, LLC, a catering firm, in 2007. She ran her own six-year-old catering company and served small group parties as an owner and executive chef.
