Try Moon Milk, the Out-of-This-World Sleep Remedy
Updated: Dec. 26, 2021Looking to relax and catch some zzz's? Give moon milk a try—the latest foodie trend for helping you wind down at the end of a busy day.
When it comes to getting some shut-eye, we all know about the calming effects of a warm cup of milk. Recently, however, the classic sleep aid has gotten a long-needed makeover with a little help from herbs and spices. Blended with a few calming ingredients, that old school remedy for restlessness has been dubbed “moon milk,” and we’re loving it.
What is Moon Milk, exactly?
What sets apart the aptly named moon milk from just plain warm milk is the addition of ashwagandha, also known as Indian ginseng or winter cherry. Ashwagandha is a member of the nightshade family (along with tomatoes) and has been used for centuries to foster relaxation. As an adaptogen, a natural substance that helps regulate stress, ashwagandha can help you cope with anxiety and sleeplessness according to the Chopra Center.
Moon milk can be made with other adaptogens, like elderberry or ginseng, as well as other herbs. Turmeric is an especially popular alternative to ashwagandha, because it boasts many health benefits.
Combined with warm milk—which contains tryptophan, that amino acid that helps you produce sleep-inducing hormones—these ingredients can help you wind down at the end of a busy day.
How is Moon Milk made?
Now that you know the science, I’m sure you’re curious about how to make it yourself—after all, who can’t used a little stress relief? To make a very basic moon milk, all you have to do is stir in a bit of ashwagandha powder (a half teaspoon or less) into your mug of warm milk. That’s it! (Pssst… if you’r looking for ashwagandha, check your local health food store or order online!)
However, many foodies have been taking this basic recipe to the next level to create beautiful and healthful variations by using milk alternatives, like almond and coconut, and adding additional ingredients. Blogger Lindsay Landis of Love & Olive Oil created the stunning blue moon milk above by adding butterfly pea flower to her recipe. This ingredient is packed with antioxidants, and it also provides that gorgeous hue. Landis also included maple syrup and a dash of nutmeg to her recipe to make this bedtime drink even cozier.
Feel free to experiment with different flavors and ingredients if you give moon milk a try at home! A dash of cinnamon or a drop of vanilla extract is never a bad idea!
Dairy
Dairy products offer healthy doses of calcium, and some studies suggest calcium-enriched foods may lead to improved quality of sleep. Milk, in particular, is a sleep inducer because it contains tryptophan, an essential amino acid that raises levels of melatonin and serotonin, both of which contribute to optimal sleep health. Catching zzz's may be as simple as following Mom's advice to drink a warm cup of it before bed. But if your tummy is still grumbling, have fruit and cheese for a heartier pre-bedtime snack.
Tart Cherries
Tart cherries provide a significant amount of naturally occurring melatonin in addition to vitamin C, which helps convert tryptophan into serotonin. Some research suggests drinking tart cherry juice before bed may help relieve insomnia. Cherries also aid in digestion and are low on the glycemic index, making them a good choice for anyone watching their sugar intake. For dinner, pair rhubarb-cherry chutney with grilled chicken or pork to help you fall asleep faster.
Bananas
When you need a quick energy boost, nothing beats a banana. But did you know it also aids in getting a good night's sleep? Not only are bananas inexpensive and delicious, they're chock full of nutrients—potassium, magnesium, calcium and vitamin B6—that help produce melatonin, the hormone that regulates sleep. Snack on a whole banana or sweeter yet, have a frozen banana cereal pop before hitting the hay.
Herbal Teas
While there's no solid evidence to support the effectiveness of tea as a sedative, many people find that including a hot cup as part of their bedtime routine helps relieve stress and boost relaxation. Chamomile is the bedtime superstar here, followed by valerian and lavender. Lavender not only smells good, but its calming properties may also decrease heart rate and blood pressure, so you can easily relax. A homemade cup of lavender mint tea may help soothe you right to sleep. For a cereal alternative, this Sweet Dreams cereal with chamomile supports a healthy sleep routine.
Leafy Greens
It's hard to go wrong with superfoods like kale, spinach, arugula and mustard greens. These powerhouse veggies boast tons of nutrients, including calcium and sleep-inducing tryptophan. In fact, a dish as simple as a side salad for dinner could help you feel restful since lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. Enjoy some leafy greens as part of a salad or blended into a smoothie. A peaceful slumber will be yours for the taking!
Oats
Oatmeal may be your go-to breakfast, but it also reigns supreme in the post-dinner snack category. That's because the complex carbs in oats are a natural source of melatonin. Oats also contain a small amount of sleep-inducing vitamin B3 as well as magnesium, a mineral which aids in muscle and nerve relaxation. Skip the sugar-laden instant oatmeal packets, which may trigger a rapid rise in blood glucose. Instead, use steel-cut oats to make a steamy homemade bowl of peanut butter oatmeal.
Fish
If there weren't already enough good reasons to include fish as part of a healthy diet—it's a lean protein high in heart-healthy omega 3 fatty acids—it can also help you snooze. Fish like salmon, tuna and halibut are rich in vitamin B6, which helps the body produce melatonin and serotonin. Include refreshing lemon salmon with basil or chunky halibut and potato chowder as part of your dinnertime routine and get ready for a great night's sleep.
Nuts and Seeds
Grab a big handful because these crunchy munchies are rich in tryptophan and magnesium, making them top contenders to chase away insomnia. Walnuts, cashews, almonds and pumpkin seeds, just to name a few, are tasty and high in protein, so you will feel fuller longer. They're also good sources of fiber, vitamins and antioxidants, which can help lower risk for cancer, heart disease and other maladies. Snack on a few roasted pumpkin seeds or toss some walnuts into a side dish of green beans with dinner.
