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:


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.


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


(serves 2)


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.
Golden Milk: The delicious bedtime drink that will help you sleep