As a physician specializing in culinary medicine, I always seek nourishing and therapeutic food and drink options that can support overall well-being. In light of this, I would love to share about the benefits of Lavender “moon milk” from Ayurvedic perspective. This soothing bedtime beverage harnesses the power of natural ingredients to promote relaxation and restful sleep.
Many people struggle with insomnia from daily stressors. Not sleeping well can have a detrimental impact on all aspects of life. As an integrative doctor who studied Ayurveda as well, I explore the root causes of these issues through holistic approaches, including the strategic use of nutrient-dense foods and herbal remedies.
Lavender moon milk is a beautiful example of how the food we cook in the kitchen can be a healing tool and an integral part of a self-care plan for sleep. As I have learned from my sleep colleague friends, having a wind-down routine is very supportive to cueing thr body that rest is needed. And with my long Covid, I have had to be very disciplined about how I go to sleep, and a warm glass of milk with spices about two hours before bedtime has been a needed addition.
There are many different options on how to make this wonderful drink, which I’ll share more about below.
Anti-Oxidant Rich Lavender Moon Milk
Combining antioxidant-rich lavender and plant-based milk (which I like to make from scratch) is lovely. In my practice, I saw firsthand how this simple bedtime routine could help people wind down and wake up refreshed and rejuvenated. Also, while you make the milk, you can create a routine of lowering the lights in the house and perhaps having gentle music on.
If you want to explore how lavender moon milk could benefit your sleep or add a nourishing, comforting beverage to your nighttime routine, I encourage you to give it a try.
In the following sections, I’ll explain exactly what goes into this beneficial brew and provide a step-by-step recipe so you can make it at home.
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What is Moon Milk?
Moon milk is a warm beverage that has become increasingly popular for its potential sleep-promoting and relaxation benefits in recent years. At its core, “moon milk” is a milk-based drink infused with various soothing herbs, spices, and other natural ingredients. The term “moon milk” refers to the drink’s connection to the moon’s cycles which are thought to influence our sleep patterns and the milky white base that it is made from. When you gaze into a warm cup, you will see a warm full moon gracefully smiling back at you.
Typical moon milk recipes include dairy or plant-based milk as the base, combined with ingredients like honey, vanilla, cinnamon plus a plant powder. In this case, we are using culinary organic lavender. Adaptogens like ashwagandha, tulsi or reishi mushroom can be added as well. I love to make my own nut milks with varieties of nuts as the recipe below indicates. Honestly, you can let your imagination and taste buds carry you.
Other pigmented plant powders that are used:
Rose Powder
Chamomile
Turmeric
Blue Spirulina
Butterfly Pea Powder
Activated Charcoal Supplement
Variations of Moon Milk
One of the great things about moon milk is its flexibility – the basic formula can be adapted to suit your personal preferences and needs. Some common variations include:
Dairy-free moon milk using plant-based milks like almond, oat, or cashew. You can also add in hemp, chia or brazil nuts too
Spiced moon milk with the addition of warming spices like cinnamon, ginger
Adaptogen-infused moon milk featuring herbs like ashwagandha, tulsi, Rhodiola, Reishi, or cordyceps
The options are endless when it comes to customizing your moon milk. Feel free to experiment with different flavor combinations and adjust the sweetness. I don’t tend to add much in the way of sweetener.
Lavender as a Sleep Aid
One of the most versatile and well-studied ingredients in moon milk recipes is lavender. This fragrant, purple-hued herb has long been revered for its calming, sedative-like effects on the mind and body. The active compounds in lavender, such as linalool and linalyl acetate, have been shown to interact with neurotransmitter systems in the brain to promote relaxation and reduce physiological markers of stress.
Multiple studies have demonstrated lavender’s ability to improve sleep quality, reduce insomnia, and enhance overall sleep duration. The soothing aroma of lavender is thought to trigger the parasympathetic nervous system, which controls the body’s “rest and digest” functions. Inhaling essential oil or sipping on a warm lavender-infused beverage like moon milk can be an effective natural remedy for those struggling with sleep issues (Luo J, 2022). Incorporating this calming herb into your moon milk is an excellent way to explore its sleep-promoting benefits (Koulivand PH, 2013).
Moon Milk’s Ayurvedic Roots
The concept of moon milk has strong ties to the ancient Indian system of Ayurvedic medicine. In Ayurveda, warm milk-based drinks have long been revered for promoting calmness, regulating cycles, and fostering overall well-being. These milk-based tonics, known as “doodh,” are often infused with herbs, spices, and other natural ingredients believed to balance the body’s doshas (biological energies).
Ayurvedic practitioners have traditionally recommended warm milk as a natural sleep aid, citing its ability to pacify the Vata dosha, associated with the nervous system and sleep-wake cycles. Adding complementary ingredients like ashwagandha, turmeric, lavender, or saffron can augment its therapeutic benefits. If you are drinking something with botanical components in it regularly, it is essential to review the potential impact (and benefits) of this with your healthcare team. This post is for educational purposes and is not meant to replace to medical treatment and assessment.
Moon Milk
The term “moon milk” could be linked to the Ayurvedic belief that the moon’s phases can influence human physiology, including the body’s melatonin production and other sleep-regulating patterns. Drinking a warm, nourishing beverage during the evening is thought to help synchronize the body’s circadian rhythms with the lunar cycle. Not as potently as morning light can impact our circadian rhythms, but all these microdecisions throughout the day can be impactful..
While modern science is still exploring the potential lunar-biological connections, the underlying Ayurvedic principles that inform moon milk recipes remain highly relevant today. This ancient elixir’s soothing, sleep-promoting properties make it popular for those seeking natural solutions to insomnia and stress-related sleep disturbances. Incorporating Ayurvedic wisdom into your nighttime routine with a comforting cup of moon milk and sleep routine can be a powerful way to support whole-body balance and restoration.
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1/2 tsp vanilla extract or 1/2 vanilla bean scraped
Dash pink salt
Instructions
Blend for 2 min and strain.
🫶🫶 My favorite technique in making this is to use a French double mesh sieve. It goes so quick. And easy to clean. And separates the milk really well. I store overnight in glass jar with lid and shake up when I need to use it
Notes
I find almond and Brazil nuts are naturally sweet and Brazil nuts have selenium in them which is not found robustly in plant diets. So I don’t add any extra sweet but you could add a date. I have also found that nut milk bags while amazing got moldy easy. So this solution has worked well for decades for me.
And don’t throw away the pulp – it is great for baking or waffles.
I think it would be great steamed as latte too. 😍😍
Prep Time:10
Cook Time:5
Click on the image above to grab the ingredients on the “Instacart” from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.
ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
Health Benefits of Moon Milk
Sleep-Enhancing Properties
Consuming a warm cup of moon milk before bedtime may help improve sleep quality and promote a sense of tranquility, allowing you to drift off into a more restful slumber. When coupled with the relaxing properties of herbs like lavender, chamomile, or ashwagandha, this milk-based beverage can help relax the body and mind, making it easier to fall asleep and experience a more restful night’s rest.
Stress-Relief and Relaxation
In addition to its sleep-promoting benefits, the ritual of preparing and sipping a comforting cup of moon milk can have a calming impact. Warming the milk, infusing it with soothing herbs and spices, and mindfully enjoying the beverage can help alleviate stress and promote deep relaxation after a long, demanding day.
Sleep hygiene or the habits that we have prior to sleep can benefit one’s ability to rest deeply. Beyond just its ingredients’ nutritional and pharmacological effects, the simple act of sipping a warm, comforting beverage like moon milk can signal to the body that it’s time to unwind and prepare for sleep. This ritual-like quality of moon milk consumption promotes a sense of calmness and relaxation, allowing you to transition more seamlessly into a restful state.
Nutritional Advantages
Depending on the specific ingredients, moon milk can also provide valuable nutrients that support overall health and well-being. For example, milk (dairy or plant-based) is a source of protein, calcium, and vitamins, while herbs like ashwagandha and reishi mushroom are rich in antioxidants and adaptogens that can support the body to better cope with stress. Adding honey, cinnamon, or other spices can also contribute beneficial compounds that may have anti-inflammatory properties.
By incorporating nutrient-dense, sleep-promoting ingredients, moon milk can be a genuinely holistic beverage that nourishes the body, mind, and spirit. Sipping on this comforting elixir as part of your nighttime routine can be a simple yet powerful way to support your overall health and wellness.
Kitchen Supplies
Having the right supplies makes being in the kitchen easier. You can find the ways I love to store my food by clicking on the image.
These are some of my favorite ways to prepare food and I have included the mesh sieve that I used in the video above.
How Moon Milk Enhances Sleep and Well-being
Potential Benefits for Overall Wellness
By supporting healthy sleep patterns and managing stress, the regular consumption of moon milk may improve overall wellbeing. Adequate, high-quality sleep is essential for physical recovery, cognitive function, and emotional regulation. With good rest, we can handle the demands of daily life and maintain a balanced, resilient state of mind.
Incorporating moon milk into your nighttime routine can be a simple yet powerful way to support your health.
Incorporating moon milk into a bedtime routine can contribute to overall well-being supporting a sleep schedule and routine.
This article explored the soothing properties and delicious variations of moon milk but is not medical advice and does not replace the care of a medical team. Thanks for coming with me on this healing journey.
References
Lucena L, Santos-Junior JG, Tufik S, Hachul H. Effect of a lavender essential oil and sleep hygiene protocol on insomnia in postmenopausal women: A pilot randomized clinical trial. Explore (NY). 2024 Jan-Feb;20(1):116-125. doi: 10.1016/j.explore.2023.07.004. Epub 2023 Jul 17. PMID: 37495431.
Luo J, Jiang W. A critical review on clinical evidence of the efficacy of lavender in sleep disorders. Phytother Res. 2022 Jun;36(6):2342-2351. doi: 10.1002/ptr.7448. Epub 2022 Apr 12. PMID: 35412693.
Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14. PMID: 23573142; PMCID: PMC3612440. The aromatherapy intervention was effective in improving the overall quality of life in the Aroma group. Moreover, the sleep diary and sleep hygiene instructions helped all participants to self-assess and improve their sleep patterns. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/
Nasiri Lari Z, Hajimonfarednejad M, Riasatian M, Abolhassanzadeh Z, Iraji A, Vojoud M, Heydari M, Shams M. Efficacy of inhaled Lavandula angustifolia Mill. Essential oil on sleep quality, quality of life and metabolic control in patients with diabetes mellitus type II and insomnia. J Ethnopharmacol. 2020 Apr 6;251:112560. doi: 10.1016/j.jep.2020.112560. Epub 2020 Jan 10. PMID: 31931160.
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