Golden milk: The delicious drink that will help you sleep

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Golden Milk Recipe

Golden milk (also called turmeric latte or turmeric tea) is a delicious warm drink that is also incredibly good for you.  This delightfully comforting mixture is an ancient sleep aid that is easy to make and yummy to drink.  If you haven’t tried golden milk before, then why not try making a batch tonight.

What is golden milk?Making Golden Milk

Golden milk is a traditional Ayurvedic health drink.  The key ingredient in golden milk is turmeric, which has a staggering range of health benefits.  Golden milk is quick and simple to make and the whole family will love it.  If you enjoy a chai latte, you will love this sweet and spicy evening beverage.

The health benefits of turmeric

Turmeric is a yellow-coloured root that has been used medicinally for over 4000 years.  Recent research has shown that turmeric has a broad spectrum of health benefits. Turmeric contains a compound called curcumin, which is responsible for the health benefits of turmeric.  Curcumin has potent anti-inflammatory and antioxidant properties.

Turmeric can help support healthy skin, heart health, digestion, the immune system, liver function, the female reproductive system and the nervous system.  It is also thought to help sufferers of irritable bowel syndrome, arthritis, joint pain, inflammation, infection, depression, Alzheimer’s disease, diabetes and cancer.

How does golden milk improve your sleep?

The ingredients of golden milk have been shown to promote a good night’s sleep.  And, it’s not just because this lovely hot drink is caffeine-free.  There are three main reasons that this drink is so conducive to sleeping soundly:

turmeric

We have already established that turmeric is super good for you.  Additionally, studies have shown that turmeric can aid sleep and protect against sleep deprivation.  Turmeric is said to help you relax and lower anxiety levels to help with sleep.  Its calming properties also help to aid digestion which allows the body to sleep more soundly.  If pain or inflammation is the reason that you have been up at night, then turmeric is sure to help.  A pinch of black pepper is used in the recipe because it makes healing properties of turmeric more easily available to your body.

almond milk

Secondly, if you use almond milk, which we did in the recipe below, you will get the sleep benefits of magnesium.  Many people are unaware that they have a magnesium deficiency.  Restless sleep is one of the symptoms of low levels of magnesium in the body.  Magnesium also helps calm your nervous system and regulate melatonin levels.  Melatonin is the hormone that regulates your body’s sleep and wake cycles.  Magnesium can also provide relief to people who suffer from other health problems that can cause sleep issues, for example restless-leg syndrome, depression and anxiety.

honey

As well as giving the drink a sweeter, more palatable flavour, honey is also a traditional insomnia cure.  Honey can promote relaxation and help you drift off to sleep at night.  When taken before bed honey ensures adequate liver glycogen stores, stabilises blood sugar level and assists the release of melatonin.  Make sure you buy organic raw honey.  Most supermarket honey is heated, processed, and pasteurized which takes all the nutrients out of it.

How to make golden milk

There are many variations of the golden milk or turmeric tea recipe, which is great because there is something to suit everyone’s taste.  We think convenience is pretty important, so we have kept this recipe basic and easy.  After the recipe, we have included a list of other possible tasty inclusions to your golden milk.

We have used ground turmeric and cinnamon but you may replace with grated fresh turmeric and cinnamon sticks if you wish.  If you choose to use any of these things, don’t forget to strain your golden milk before you drink it.

It is also possible to buy pre-packaged golden milk mix if you wish.  We recommend Nutra Organics Golden Latte.

What milk to use for golden milk?

The short answer is that you can use any milk you like for golden milk.  This really comes down to personal preference.  If you are vegan or lactose intolerant you might want to use almond milk or light coconut milk.  We have used almond milk in the recipe below because of the high levels of magnesium in almondsMagnesium has been proven to help aid relaxation and sleep in people with a magnesium deficiency.  But the sky is the limit when it comes to milk choice.  You may like to try skim milk, soy milk, oat milk or pecan milk.  If you don’t like creamy things, try half milk half water.

Turmeric is fat-soluble, meaning that without a little bit of fat the curcumin will not be absorbed into your blood stream as well.  Full fat milks are perfect for this as they provide that little bit of good fat needed.  If you are using a no fat milk, it would be best to add a small amount of coconut oil, almond oil or ghee (one teaspoon) to the recipe.

The best golden milk recipe

(click here for printable version)

How to make golden milk

Ingredients

(serves 2)

Optional extra ingredients

Method

Combine all the ingredients in a small saucepan over the stove.  Warm over a medium heat until the milk is warmed through (about 5 minutes).  Stir regularly.  Let the mixture come to a gentle simmer but try not to let it boil.

(If you used any solids that need to be strained from the liquid before you drink it, do this now.)

Pour into two mugs and drink while warm.  Enjoy!

Pro tip: If you are after a more frothy milk drink, pop all the ingredients in the blender before you heat them.

Golden milk recipe ingredients

Please note:  This article is not to be used as medical advice.  This post may contain affiliate links.

Author profile
The Deep Sleep Co.
The Deep Sleep Co.
55 replies
  1. Liza Murphy says:

    My insomnia has been really bad lately , what perfect perfect timing that I found your post! I’m enjoying it right now as I add your recipe to my collection of “keeper recipes “. Thank you for sharing this. It’s delicious and the benefits you mentioned is encouraging.
    Many Blessings!

    Reply
  2. Patricia Abbott says:

    I cannot wait to try this. I suffer from chronic pain from stenosis, arthritis in my back, neck, hips and now my feet. I have taken opiods and other pain medication for years to no avail. Finally decided to get off those items and I feel so much better without them but there are days that could be better. Can this be used on a daily basis? I also have heart issues. Will this counteract any blood pressure medications and blood thinners?

    Reply
    • TheDeepSleepCo says:

      Definitely can be used on a daily basis. But, please check with your doctor regarding your specific health issues and medications.

      Reply
  3. Jodi says:

    I used fresh ginger and when I strained it all of the turmeric and cinnamon got stuck in the strainer it still tasted awesome but am I supposed to heat and stir until all of the powder ingredients dissolve?

    Reply
    • TheDeepSleepCo says:

      Jodi, I’m glad it tasted awesome. I wouldn’t worry too much. I’m sure you still got plenty of the value from the turmeric. I think this one is just down to personal preference.

      Reply
        • TheDeepSleepCo says:

          Lisa, thanks for the feedback. Glad you loved it. Oat milk is a great solution for you. I should add that into the article! Thanks

          Reply
  4. Jill says:

    I’m making this right now. It’s my second time making and I remember loving it the first time and that it did seem to improve my sleep. I’ve been so sore in my neck and shoulder area that I’ve been sleeping poorly, let’s hope for a better night sleep ♥️

    Reply
  5. Stephanie says:

    I am drinking this right now for a sore throat. It is delicious! Does cayenne act the same as black pepper? I used the cayenne and a finger tea bag.

    Reply
    • TheDeepSleepCo says:

      Great question! I think this is up to individual preference. Potency shouldn’t be lost. I think the only consideration here is what milk you use and whether it is safe to heat and reheat.

      Reply
    • TheDeepSleepCo says:

      Great question! It really depends on your taste preferences. Ginger is a really strong flavour so if you are using fresh grated ginger start with half a teaspoon and if that’s not enough for you, add more next time. You may also want to strain the bits out before you drink but there is no reason that you have to do this. If you are using a ginger tea bag just pop it in the mixture to steep.

      Reply
    • TheDeepSleepCo says:

      Great ideas! Saffron must add a lovely colour. And lavender honey would be just perfect for a sleep tonic. Thanks so much for sharing.

      Reply
  6. Kayla says:

    OMG my grandma used to make this for me and I loved it so much. It’s weird that I stumbled on this article today because I was just thinking about her yesterday. I am definitely going to make this right now (as soon as I buy the ingredients).

    Reply
    • TheDeepSleepCo says:

      So lovely to hear that story about your Grandmother, Kayla. What a beautiful memory. You will be making golden milk in her honour from now on.

      Reply
  7. Amie says:

    This is a fantastic recipe. I just tried it and even my daughter liked it. It’s crazy how something so delicious can be so good for you!

    Reply
  8. Cheryl says:

    Yum , will try some of these recipes! I have tumeric milk about once a month but never thought to add other ingredients

    Reply
  9. Lauren says:

    MMM I love Golden Milk! This post does an excellent job explaining the benefite! and I really appreciated the extra ingredients list! I’ll have to try a few of those next time, especially the chai tea bag! That sounds delicious! Thank you!

    Reply
    • TheDeepSleepCo says:

      thanks so much! I’m so glad you like it!! Yes a chai teabag is a very tasty addition. If you are having it before bed make sure you get a caffeine free chai tea.

      Reply

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