Can Matcha Moon Milk Help You Sleep Better?

A staple in the kitchen, milk is rich in calcium, protein, potassium and essential vitamins that contribute to overall health and wellbeing. Today, there are many types to choose from, especially if you're one to avoid dairy milk—soy, almond, cashew, and oat milk, to name a few. Recently, moon milk has emerged as a beautiful and luxurious way to enjoy a glass of milk, even promising health and beauty benefits.

What is moon milk exactly?

Moon milk is a milk-based health and wellness remedy, known for its relaxing and sleep-inducing powers. It’s simply made out of warm milk mixed with honey, herbs, spices, or fruits. The remedy is based on a 5000-year-old holistic healing system originating in India called Ayurvedic medicine, which primarily believes that health can be achieved by creating a balance in the mind and body through diet, lifestyle and the use of herbal medicine.

Many people swear by the relaxing and calming effects of moon milk, which can help if you're having trouble falling asleep at night. But is there any science behind it? What is it in moon milk that helps us achieve a good shut-eye? Let’s find out.

The magic of milk and adaptogens

Drinking a warm glass of milk before bedtime is an Ayurvedic tradition for curing insomnia, anxiety, and restlessness. According to expert dietitians, milk in itself can make you feel drowsy. This is because milk contains the amino acid, tryptophan, which helps our body process serotonin—the neurotransmitter responsible for feelings of wellbeing and happiness—and melatonin, the hormone responsible for our sleep-wake cycle.

Perhaps the key ingredient in moon milkthat can be attributed to its effectivenessare the adaptogens it contains. First established by N. V. Lazarev in 1947, the term 'adaptogen' pertains to substances that increase resistance to stress by regulating and adapting to the effects of stress in our body.

The most commonly used adaptogen for moon milk is ashwagandha, also known as Indian ginseng. This herb contains chemicals that relax our nervous system, reduce swelling and inflammation in our body, and boost our immune system. In ancient Ayurvedic medicine, ashwagandha was used as a natural medicine for a range of health concerns including anxiety, stress, exhaustion, sleep deprivation, gastrointestinal disorders, and stress-related skin issues.

Most moon milk recipes include all kinds of herbs and spices so if you have a well-stocked spice cabinet, you'll probably have enough to try several recipes. Common spices and adaptogens you can add to your moon milk include turmeric, cinnamon, nutmeg, and cardamom.

Moon milk elixirs to try at home

If you’re looking for a delicious way to reap the benefits of this ancient remedy, here are some of our favourite moon milk recipes for a calming bedtime ritual.

Matcha Moon Milk


1 cup milk of your choice

1 tsp matcha

1 tsp ashwagandha

1 tsp coconut oil

1 tsp honey or maple syrup


In a small saucepan or pot, simmer milk until warm.

Pour milk into a blender and add matcha, ashwagandha, coconut oil and honey or maple syrup. Blend until mixture is frothy. 

Raspberry Rose Moon Milk


1 cup of milk of your choice

1 tsp cacao butter 

¼ cup fresh or frozen raspberries 

1 tsp ashwagandha 

1 tsp rosewater 

1 tsp honey or maple syrup

pinch of sea salt

Optional: dried organic rose petals


In a small saucepan or pot, simmer milk, cacao butter and raspberries until warm.

Transfer the mixture from the stovetop to a blender and add in all other ingredients. Blend until smooth. Decorate with dried organic rose petals.

Be sure to try one of these recipes and let us know what you think, and if it helped you sleep better, in the comments below.

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