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Ayurvedic Golden Milk for Better Sleep {Recipe}

If you read my previous post about the importance of sleep, you know how much I cherish my snooze time.

This was not always the case however...and my adrenal and overall health suffered tremendously forcing me to pay attention.

These days I do everything I can to optimize my sleep, from going to bed by 10 PM and reducing screen and light exposure, to taking melatonin, CBD, or soaking in magnesium sulfate baths before sleep. I love to experiment with different ways to optimize rest and recovery so I can have more energy to cope with life's everyday challenges. As a parent of four young kids, there is no shortage!

I am fascinated with Ayurvedic medicine and nutrition. I apply Ayurvedic principles in my work with clients as well as at home with my family.

As I was writing my post on sleep earlier this week, the golden milk recipe came to mind and I wanted to share it with you - it is truly amazing! It can be used to improve digestion and it is also great for boosting sleep quality by helping your body relax and unwind.

Most of you are familiar with turmeric's anti-inflammatory properties, but some studies suggest that curcumin (the active compound in turmeric) can do a lot more than suppress inflammation. It can also act as a potent antioxidant, and improve symptoms of stress, depression, and anxiety. It has been shown to raise the production of brain-derived neurotrophic factor (BDNF) which is associated with improved neurological and cognitive function (1),(2),(3)

Ginger is also a potent anti-inflammatory and has been used in traditional medicine for the treatment of various digestive disorders. (4),(5) It helps to calm down your belly rumbles after dinner and alleviates bloating and other digestive issues post meals.

Another great thing about the golden milk recipe is that it provides a good amount of healthy fats which helps stabilize blood glucose levels and prevent waking through the night.

Sip this yummy cocktail before bed and see if it helps you fall asleep faster and easier. Maybe you can drop the sheep counting once and for all!

Be Well


Ayurvedic Golden Milk Recipe

Servings: 2


  • 3 cups light coconut or whole milk (preferably organic)

  • 1-2 tsp ground turmeric

  • 1 Tbsp. freshly grated ginger or 1 tsp powdered ginger

  • 1/2 tsp cloves

  • pinch of cinnamon or one cinnamon stick

  • a pinch of black pepper (to improve curcumin absorption)

  • Raw honey or Monk fruit liquid extract to taste (~ 3-5 drops)

Optional: a few drops of pure CBD oil for some extra calm


  1. Grate ginger and turmeric root if using fresh.

  2. Pour milk into a sauce pan. Add grated (or powdered) turmeric, ginger, cloves, cinnamon and black pepper.

  3. Bring to a boil and simmer for 5 minutes. Turn off the heat and let it sit for 5 minutes. Strain through a fine-mesh sieve and discard the spices.

  4. Add sweetener of choice

  5. Serve immediately or let it cool down. Enjoy!

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