Goodnight Moon Milk | Three Sleepytime Tonics
I've been making these little sleep tonics for a couple years now and I've been wanting to share with you guys but I thought maybe it might be a little too hippy-dippy-new-agey for some of you. But when I asked you in a poll on Instastories a few weeks ago, overwhelmingly you guys were into the idea! Yay! So here we are.
Now, don't get me wrong. I don't want to mislead you into thinking these moon milks are liquid benadryl. But rather, think of them as a gentle and calming sleep aid, helping to lull you into a sleepy state and drift off peacefully. That still sounds pretty good, right? I usually like to whip one of these up about an hour before bed and sip it while I'm reading, listening to music, or enjoying a TV show. The trick is to already try to be in a calm state when enjoying one as that will make the experience that much better. The fat from the ghee and coconut butter or nut/seed milk in the recipes also help with the absorption of the adaptogens so you can truly get the most nutritional benefits from them and it also aids in restful sleep.
Some notes on adaptogens: if you're unfamiliar, adaptogens are a class of herbs and plants that are used to help your body naturally adapt to stress and help bring balance. There are many different sorts and I, myself am still just scratching the surface on all the different varieties but there are a few I've come across so far that I've incorporated into my daily routines and have found to be helpful. I've included a suggested adaptogen to pair with each moon milk but they are totally optional. The moon milks will all still taste delicious and help aid in calming before bedtime if you choose to omit. You can also use them interchangeably if you'd like. Ashwagandha is probably one of the most popular adaptogens you'll come across as it's particularly great at aiding in stress relief but I want to caution you it has a fairly strong bitter/earthy flavor. That's why I included it in the Hawaij Spice variation because the spices in the drink make the ashwagandha flavor virtually undetectable! It's also important to note that adaptogens work best taken consistently over time so you're not necessarily going to notice any changes after just one use. So if you've been curious about dipping your toe into the world of adaptogens, remember to give them some time to work. I encourage you to do your own research and explore adaptogens that may be beneficial for you. But keep in mind that not all adaptogens have the same effect. Maca, for example is a wonderful natural alternative to caffeine and will energize you- so probably not the best choice to include in a sleep tonic! I hope you enjoy these and please let me know which ones you try!
Goodnight Moon Milk
each recipe below makes 1 serving
Milk Options
For any of the below recipes, feel free to use any of your favorite nut or seed milks. The three below are simply my favorites.
1 c almond milk
1 c coconut milk
1 c hot water + 1 T coconut butter (a great shortcut for coconut milk if you find yourself without or are feeling a little lazy)
Sweetener Options
For any of the below recipes, feel free to use any of the following sweetener options as all are delicious and fairly interchangeable depending on what you have or prefer.
date dyrup
honey
pure maple syrup
Lavender Vanilla
This version is probably my favorite. It's lightly floral and beautifully fragrant and so comforting.
1 c milk of choice (see suggestions above)
1 T dried lavender buds (culinary grade)
1 t ghee
1/2 t vanilla extract
1 t sweetener of choice (or more to taste, see suggestions above)
pinch of Himalayan pink salt
1/2 t reishi *
Add the milk to a small saucepan (or water if using water + coconut butter method) over medium heat. Bring milk to a gentle bubble (not boiling!) then shut off the heat and add in the lavender buds. Allow to steep for about 5 minutes then strain out the lavender by pouring through a mesh strainer and gently press on the buds with the back of a spoon to release all the oils (flavor!). Alternatively, if you happen to have tea sachets made for loose-leaf tea, you could use these instead.
Add the warm, lavender-infused milk into a high-powered blender along with the rest of the ingredients and blend on high for about a minute or so, until frothy. Pour into your favorite mug and enjoy.
* about reishi:
Reishi is a mushroom powder that helps to promote calmness and centeredness and relieves stress, among a host of other benefits. It's one of the most revered adaptogens in traditional Chinese medicine.
Hawaij Spice
Hawaij is a Yemini spice mix used in all sorts of sweet and savory applications but most commonly you'll find the sweet version brewed into coffee. To me it's reminiscent of gingerbread. It's warm and cozy and lends itself so well to a soothing before-bed sip. If you're a fan of golden milk, some turmeric would be a welcome addition to this flavor combination too! Be sure to add a few cracks of freshly ground black pepper to help with ultimate absorption of the health benefits from the turmeric.
1 c milk of choice (see suggestions above)
1 t ghee
1/2 t ground ginger
1/2 t ground cinnamon
1/4 t ground cardamom
1 t sweetener of choice (or more to taste, see suggestions above)
pinch of Himalayan pink salt
1/2 t ashwagandha *
Heat milk in a small saucepan (or water if using water + coconut butter method) over medium heat. Bring to a gentle bubble then remove from heat. Add the warm milk into a high-powered blender along with the rest of the ingredients and blend on high for about a minute or so, until frothy. Pour into your favorite mug and enjoy.
* about ashwagandha:
Ashwagandha is a powdered extract from a root. It helps to relieve mental, emotional, and physical stress and helps to tonify the immune system. It also helps to balance hormones in both men and women! This is one of the main reasons I take it.
Honey Chamomile
If your mom or dad ever gave you a cup of warm milk before bed, this moon milk variation is very reminiscent of that. Gentle in flavor, comforting, warming, and soothing.
1 c milk of choice (see suggestions above)
1 t ghee
2 t dried chamomile buds (or 1 bag of chamomile tea)
1 t honey or more to taste (or sweetener of choice, though honey pairs particularly well with the flavor of chamomile)
pinch of Himalayan pink salt
1 T tocos *
Add the milk to a small saucepan (or water if using water + coconut butter method) over medium heat. Bring milk to a gentle bubble (not boiling!) then shut off the heat and add in the chamomile buds. Allow to steep for about 5 minutes then strain out the buds by pouring through a mesh strainer and gently press on the buds with the back of a spoon to release all the oils (flavor!). Alternatively, if you happen to have tea sachets made for loose-leaf tea, you could use these instead.
Add the warm, chamomile-infused milk into a high-powered blender along with the rest of the ingredients and blend on high for about a minute or so, until frothy. Pour into your favorite mug and enjoy.
* about tocos:
Tocos is made of rice bran solubles. It helps to promote healthy skin and connective tissues and helps remove toxins from the body. These attributes are ideal for really getting your beauty sleep. Tocos also has sort of a freeze-dried ice cream sort of flavor. It's one of my new favorite adaptogens.
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