Golden milk: The delicious drink that will help you sleep
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?
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 straightforward to make; 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.
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 a pre-packaged golden milk mix if you wish.
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 almonds. Magnesium 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 bloodstream 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
- 1.5 cups almond milk
- 1.5 teaspoons ground turmeric
- pinch ground black pepper
- 0.5 teaspoons ground cinnamon
- 2 teaspoons honey
Optional extra ingredients
- coconut oil
- maple syrup
- sugar or sweetener
- chamomile tea bag
- cayenne pepper
- vanilla extract
- ground cardamom
- ground cloves
- chai tea bag
- star anise
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.
Please note: This article is not to be used as medical advice. This post may contain affiliate links.
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.
Thanks Liza, it’s always nice to hear from our readers. Sleep Well!
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?
Definitely can be used on a daily basis. But, please check with your doctor regarding your specific health issues and medications.
thanks for sharing
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?
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.
I just made this and it is amazing!! I used oat milk because I have a dairy sensitivity and I am allergic to nuts.
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
thank you dear
you thank very much
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 ♥️
I hope it worked Jill. The great thing about this recipe is if it doesn’t work you’ve still had a lovely healthy drink and there are no harmful side effects.
Can I use 1% milk
Yes, whatever your like.
Does Golden milk entire the system better than just taking a tumeric supplement ? Been taking supplement for years, but since breaking my leg I’ve developed bursitis in my shoulder and after just 4 days of golden milk my shoulder is feeling much better.
Did you follow the recipe or added additional ingredients?
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.
Thats ginger teabag not finger! Lol.
I’m so glad!!!!! hahaha
I don’t do honey, and I haven’t any maple syrup. Will the benefits still work without a sweetner or what other sweetener would you suggest for a diabetic? . I’m still going to make it but I was just wondering..lol
Yes, there are still plenty of benefits without a sweetener. The honey is mainly for taste. Although, real honey does have plenty of health benefits, the key ingredient in this is the turmeric.
Try monkfruit sweetener. It’s perfect for diabetics!
Thanks for the suggestion! I have never heard of monkfruit sweetener.
I’m not exactly sure about the difference between black pepper and cayenne. I’m sure they are both good for you in small doses.
Black pepper will help throat.cayenne pepper will irritate throat.
Ayurveda only had blackpepper till Portuguese brought it in the 16 century to india
Great tip. Thank you. Black pepper sounds like the better way to go. Thanks for sharing your knowledge.
Is it possible to make a bigger batch & store in the refrigerator? Will the items lose their potency?
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.
If you add any of the other options such as ginger to the drink how much do you add? Thanks!
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.
I used lavender honey & a pinch of saffron.
Great ideas! Saffron must add a lovely colour. And lavender honey would be just perfect for a sleep tonic. Thanks so much for sharing.
I just tried this last night, YUM! Can’t believe this is good for me!
It is so tasty isn’t it?!?!
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).
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.
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!
I know! It’s amazing isn’t it.
I just tried this recipe and it was perfect. Thank you so much.
So glad you liked it.
I stopped drinking caffeine drinks so I decided to start drinking golden milk for its benefits! I made it today and added grated ginger it was so good!
I can’t wait to try this. Sounds yum!!!!!!!!!
I hope you enjoy it!
I have wanted to try this out for a long time, so I am glad I came across your post!
Thank you for sharing!
Alex xx || itsnotcomplicatedrecipes.com
Definitely try it! You will love it.
Golden milk tea .I am interested I have a hard time getting to sleep. Should I get he e golden milk tea.powder form. Will he results be the same as blending he recipe?
If a premade powder suits you better, by all means use it.
Yum , will try some of these recipes! I have tumeric milk about once a month but never thought to add other ingredients
There are so many different things you can add. Try whatever you like.
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!
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.
Mm I want to try this!!