The homemade drink that helps improve sleep without drugs: Say goodbye to insomnia and stress.
This is what you should know. Photo: iStock
More and more people are struggling to sleep due to a fast-paced lifestyle, work pressure, family tensions, or the constant use of electronic devices.
In this context, interest arose in natural solutions that help people fall asleep without relying on drug treatments, which can lead to addiction over time.
One of the alternatives that has become popular in recent years is moon milk , a traditional Ayurvedic medicine drink, recognized for its holistic and ancient approach .
This preparation combines hot milk with spices and adaptogenic herbs that, according to experts, promote relaxation and improve sleep quality.
Although it doesn't replace medical treatment in severe cases of insomnia, this beverage can be a useful ally for those looking to relax naturally before bed. Furthermore, consuming it in a peaceful environment is part of a ritual that invites the body to disconnect from daily stress.
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It's a milk-based drink. Photo: iStock
The ingredients in moon milk can vary depending on each person's taste. However, some ingredients are common due to their beneficial properties:
- Warm milk: whether cow's milk, almond milk, oat milk, or coconut milk. The warmth and creamy texture are soothing, and its nutrients promote rest.
- Turmeric, cinnamon, or ginger: these are spices with anti-inflammatory and digestive effects, ideal for calming the body before bed.
- Ashwagandha: An adaptogenic herb used to reduce stress, anxiety, and balance the nervous system.
- Honey or maple syrup : Natural sweeteners that enhance flavor and provide comfort.
- Other optional ingredients: lavender, nutmeg, cardamom, or plant-based melatonin drops.
It has ashwagandha. Photo: iStock
These ingredients combine nutrients, flavor, and natural benefits that promote restful sleep. In fact, "ashwagandha is one of the main ingredients in moon milk and is one of the most therapeutic adaptogenic herbs," according to Dr. Mercola.
This herb helps reduce stress levels and promotes relaxation. Cinnamon, meanwhile, can reduce inflammation and lower blood sugar levels, and also has antioxidant effects.
And regarding ginger, it has anti-inflammatory properties and can help reduce menstrual cramps.
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One of the advantages of moon milk is that it's quick to make and doesn't require cooking experience or hard-to-find ingredients. A basic recipe for two servings is as follows:
- Two cups of milk (whichever you prefer).
- 1/2 teaspoon of turmeric.
- 1/4 teaspoon of cinnamon.
- 1/4 teaspoon of powdered ginger.
- 1/2 teaspoon ashwagandha powder (optional).
- A teaspoon of honey.
- Optional: a pinch of nutmeg or a few drops of lavender essence.
- Heat the milk in a saucepan without letting it boil.
- Add the spices and mix for a few minutes.
- Remove from heat, strain if necessary, and add honey.
- Drink slowly, preferably 30 minutes before bedtime, to promote good digestion.
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Beyond its ingredients, what makes moon milk special is the moment in which it is consumed.
Preparing for it calmly and taking it in silence can become a nightly routine to disconnect from the day's screens and worries. This brief 10- or 15-minute break can be key to achieving deep rest.
Additionally, the use of nutmeg in this drink helps improve blood pressure and increase levels of "good" cholesterol in the body, in addition to alleviating symptoms of inflammatory diseases.
Honey, for its part, relieves digestive problems and can improve cough symptoms as it promotes mucus secretion and moistens the airways.
It helps you rest. Photo: iStock
If you are lactose intolerant, it is recommended to use plant-based alternatives such as almond or coconut milk. This does not affect the beverage's positive effects and allows you to enjoy it without discomfort.
It can also be customized with ingredients such as lavender, blue majik , or pomegranate powder to modify the color and add benefits.
The Nation (Argentina) and El Universal (Mexico) / GDA.
*This content was rewritten with the assistance of artificial intelligence, based on information from La Nación and El Universal (GDA), and reviewed by the journalist.
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