For me, the joy of being an herbalist is about bringing the healing power of herbs into so many areas of my everyday life. Morning tea, daily herbal skin care and evening herb filled baths are just a few of the luxuries of an herbal lifestyle. One of my favorite routines is making a comforting bedtime elixir—and nothing embodies tranquility quite like my soothing Moon Milk recipe.
“Incorporate this comforting moon milk into your bedtime routine as a tranquil way to end your day.”
This recipe not only helps support a peaceful night’s sleep, but also transforms the ordinary act of winding down into an aromatic ritual of self-care. I love how I don’t even have to drink it to relax. Once my body catches a whiff of the tulsi and lavender, those herbs just go to work on me.
Discovering the Roots: The History and Benefits of Moon Milks
Long before the modern hustle and bustle, our ancestors found solace in the calming embrace of warm milk before bedtime. The practice of sipping warm milk to ease into a restful night’s sleep has deep historical roots, spanning across various cultures. In Ayurvedic herbalism, these bedtime potions are lovingly referred to as “moon milks.”
The benefits of incorporating warm milk into your bedtime routine are not just anecdotal! Milk contains tryptophan, an amino acid that plays a crucial role in the production of serotonin and melatonin—the hormones that regulate mood and sleep. As you wind down with a comforting cup of moon milk, you’re not just indulging in a delicious beverage; you’re tapping into a time-honored practice that aligns your body and mind with the serene energy of the night.
The Importance of Getting Enough Sleep
It’s easy to overlook the significance of a good night’s sleep. Yet, the reality is alarming—according to the National Sleep Foundation, 35% of adults in the U.S. get less than the recommended seven hours of sleep per night. The repercussions of sleep deprivation extend far beyond mere tiredness, affecting our physical and mental well-being more than we may realize.
Research shows that not getting enough sleep is associated with heightened risks of conditions such as cardiovascular diseases and weakened immune function. The effects also extend to cognitive functions, leading to impaired memory, decreased concentration, and an increased susceptibility to mood disorders.
The importance of reclaiming restorative sleep cannot be overstated, and that’s where the gentle magic of moon milk enters the scene. Fortunately, this easy moon milk recipe only takes a few minutes to whip up and conveniently requires just a small handful of ingredients.
Moon Milk Ingredients for a Restful Sleep
Despite the simplicity of this moon milk recipe, its efficacy lies in the carefully chosen herbs. With minimal ingredients, this straightforward concoction, specifically formulated to promote good sleep. The herbs listed below play a key role in making every sip of this bedtime drink a practical and effective step towards a peaceful night.
Tulsi (Ocimum tenuiflorum)
Tulsi, or Holy Basil, is a sleep ally with its adaptogenic properties that help the body manage stress and lower cortisol levels. With compounds like eugenol, it brings anti-inflammatory and calming effects, creating an ideal atmosphere for better sleep. By regulating cortisol and serotonin levels, tulsi contributes to a balanced and restorative sleep pattern, making it a valuable ingredient for your moon milk.
Lavender (Lavandula spp.)
Celebrated for its soothing aroma, lavender shines at enhancing sleep quality. The natural compounds in lavender have calming properties that can reduce anxiety and stress, promoting a relaxed state that’s conducive to better sleep. Adding lavender into your moon milk not only delivers a delightful floral note but harnesses the herb’s ability to help soothe sleep disturbances.
Skullcap (Scutellaria spp.)
Skullcap offers valuable health benefits for sleep improvement. Full of flavonoids like baicalin, skullcap possesses anxiolytic properties, easing stress and promoting a calm mental state for restful sleep. This herb is recognized for reducing insomnia symptoms and enhancing overall sleep quality.
Moon Milk for Your Bedtime Routine
Ingredients
- 1 1/2 cups milk of your choice
- 1 tbsp tulsi
- 1 tbsp lavender
- 1 tbsp skullcap
- 1 tsp maple syrup or honey (optional)
- A dash of freshly grated nutmeg
Instructions
- Add milk to a saucepan and bring to a simmer.
- Remove from heat, add herbs, cover, and let steep 10 minutes.
- Strain the herbs from the milk.
- Reheat if needed, add sweetener and nutmeg to taste, and enjoy before bed.
Satisfying Sips and Sweet Slumber
Incorporate this comforting moon milk into your bedtime routine as a tranquil way to end your day. Pause to enjoy the flavors and let go of the day’s stresses. Make this simple ritual a regular part of your evenings, providing a pleasant moment to be still and recharge.
If you’re interested in learning more recipes like my moon milk, or if you want to broaden your herbal knowledge, be sure to enroll in one of my online courses. Discover the power of medicinal meals by signing up for My Herbal Kitchen, or learn how to make home remedies using ingredients you likely already have in your spice cabinet by enrolling in Kitchen Remedy Solutions.
Also, be sure to check out these additional blog posts for more fun recipe inspiration:
Turmeric Milk Elixir Recipe (aka Golden Milk)
Sleepy Time Honey: Herbal Honey for Sleep
