Moon Milk: The Ultimate Bedtime Adaptogen Drink

Looking for a cozy way to unwind at night? Sleep plays a vital role in our overall health, yet winding down at the end of the day can often be a challenge.

Enter moon milk—a comforting drink with Ayurvedic roots that combines warm milk with calming herbs and adaptogens like ashwagandha to help you relax and ease into a restful night's sleep. Learn how to make this soothing drink for a delicious and simple way to support your nighttime wellness routine.

What is moon milk?

Moon milk is a comforting bedtime drink with roots in Ayurveda, the ancient holistic wellness system from India that emphasizes balance in the body, mind and spirit to support overall well-being.

For centuries, people have used warm milk infused with calming herbs and spices as a natural remedy to help wind down at the end of the day, soothe the mind, and promote deep, restorative sleep.

Traditionally, moon milk includes warm dairy or plant-based milk blended with sleep-supporting spices like cinnamon, nutmeg and turmeric.

In recent years, this soothing nighttime ritual has grown in popularity for its calming effects. When paired with adaptogenic herbs like ashwagandha, it may also help support a healthy stress response.

Moon milk is more than just a pretty drink—it's a delicious way to ease into sleep naturally and support your nighttime wellness routine.

Why combine ashwagandha with moon milk?

Ashwagandha, also known as winter cherry, has been used for centuries in Ayurvedic regimens to help support the body and mind. It comes from a small plant with orange berries that's native to India, Sri Lanka and parts of Africa. The name ashwagandha comes from Sanskrit—ashva meaning "horse" and gandha meaning "smell"—a reference to the idea that its roots can impart the strength and vitality of a horse.

Known for its calming properties, ashwagandha has many potential health benefits. It has traditionally been used to support cognitive health, energy and a balanced stress response, making it a natural go-to for sleep support, too.

Ashwagandha is what's known as an adaptogen—an herb that increases non-specific resistance to stress. That's what makes it such a perfect pairing for moon milk. When ashwagandha is mixed into a warm, soothing drink like moon milk, along with spices like cinnamon, turmeric and nutmeg, it works in harmony with the natural calming properties of milk.

At clinically studied doses, ashwagandha has been found to:

• Promote overall sleep quality and effectiveness so you can start your day refreshed
• Encourage a calm state of mind before bedtime
• Help maintain already-healthy cortisol levels

While sipping moon milk with ashwagandha can be a cozy and comforting ritual, it's important to note that the culinary amount of ashwagandha used in drinks may not be enough to deliver its full benefits. For more targeted results, a high-quality ashwagandha supplement may be more effective.

How to make your own moon milk with ashwagandha

Makes 1 serving

Ingredients

1 cup unsweetened milk of choice (dairy or plant-based milk)
½ tsp ground ashwagandha powder
½ tsp ground cinnamon
¼ tsp ground turmeric
Pinch of nutmeg (optional)
Pinch of freshly ground black pepper (optional)
1 tsp coconut oil or ghee
1 tsp honey or maple syrup
Edible flowers, for garnish (optional)

Preparation

1. Warm the milk in a small saucepan over medium-low heat (do not bring to a boil). Add the ashwagandha powder, cinnamon, turmeric, nutmeg and pepper, and whisk well to get rid of any clumps.
2. Reduce heat to low and stir in the coconut oil. Continue to cook until warmed through. Remove from heat and stir in the honey.
3. Pour into a mug, get cozy, and enjoy 30–60 minutes before bedtime.

Nutritional values per serving

This recipe, using skim milk, serves 1.

Calories: 142
Carbohydrates: 19 g
Protein: 8 g
Fat: 4 g
Saturated Fat: 3 g
Fiber: 1 g
Sugar: 18 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success

This recipe is easy to customize with dairy-free alternatives and whichever sweet flavorings you want.

• Dairy-free options:

  Use almond, oat or cashew milk for a plant-based version.

• Flavor boosts:

  Mix in a splash of vanilla extract or a pinch of cardamom, ginger, or saffron for extra flavor.

• Frothy finish:

  For a latte-style moon milk, use a handheld frother to blend the mixture after heating.

• Tea infusion:

  Steep a bag of chamomile tea in the warm milk for added relaxation and a floral note.

• Colorful twists:

  Experiment with moon beverages of different colors. Instead of turmeric, try beetroot powder for a pink hue, butterfly pea flower for blue, or a touch of matcha for green. (But keep in mind, matcha contains caffeine, which might not work just before bed.)

• More than taste:

  The dash of cracked black pepper in this recipe helps boost your body's absorption of turmeric's active compound, curcumin.

How do I store my moon milk?

Fresh is best—but you can prepare a batch of moon milk in advance. Store it in the fridge for up to two days and gently reheat it on the stove or in the microwave before drinking. Stir well before serving.

When should I drink moon milk?

For best results, drink moon milk 30 to 60 minutes before bed. While you may feel relaxed after the first use, drinking it consistently at night can be a great part of your sleep routine and help support a healthier sleep cycle.

Does moon milk get you enough of the adaptogen ashwagandha?

While moon milk is a wonderful ritual for winding down, it typically does not contain the amount of ashwagandha used in clinical studies that has been shown to support healthy sleep. For more targeted support, a supplement may be a helpful addition to your nighttime routine.

An innovative herbal combination for restorative sleep includes 120 mg of ashwagandha extract (the same amount used in research) and 200 mg of standardized black cumin seed extract. Both ingredients have been studied for their potential to encourage restful sleep, promote a calm state of mind, and support the roles of melatonin and cortisol in the body's natural sleep-wake cycle.

A clinical trial found that 120 mg of ashwagandha extract daily supported healthy sleep—improving sleep onset, duration and quality. And a controlled study of black cumin found almost 80% of participants reported better sleep satisfaction within two weeks.

These two botanicals can offer a gentle way to ease into a calm, restful night and help you wake up feeling refreshed and ready to take on the day.

References

• Deshpande A, et al. "A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults." Sleep Med. August 2020. https://pubmed.ncbi.nlm.nih.gov/32540634/
• Hewlings SJ, Kalman DS. "Curcumin: A Review of Its Effects on Human Health." Foods. October 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5664031/
• Mikulska P, et al. "Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review." Pharmaceutics. March 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10147008/
• Mohan ME, et al. "A proprietary black cumin oil extract (Nigella sativa) (BlaQmax®) modulates stress-sleep-immunity axis safely: Randomized double-blind placebo-controlled study." Front Nutr. April 2023. https://pubmed.ncbi.nlm.nih.gov/37139438/