I’m a firm believer in the power of a good night’s sleep, but I know it can be tough, especially for moms with young kids. Over time, I’ve perfected my bedtime routine to include some effective habits like staying away from blue light and enjoying soothing drinks.
This Cherry Rose Moon Milk recipe is perfect for winding down in the evening. Many of us recall being given warm milk as children to help us sleep, and there’s science supporting this practice. A study in 2018 had heart patients drink warm milk with honey twice daily, resulting in significantly improved sleep in just three days. Another study in 2020 analyzed dairy products and sleep, confirming dairy’s positive effect on sleep quality. Milk from cows milked at night has higher levels of tryptophan and melatonin, which aid restful sleep.
Moon milk blends warm milk with adaptogenic herbs to reduce stress and enhance rest. If you can’t have dairy, plant-based milks like almond, coconut, or oat milk are great alternatives. Almond and oat milks are rich in tryptophan, melatonin, and magnesium, while coconut milk also provides magnesium. Feel free to choose any milk you prefer for this recipe.
The magic of moon milk lies in its adaptogenic herbs, which nourish the nervous system and help the body manage stress. Used in Ayurvedic practices for thousands of years, adaptogens have been validated by modern science. They’re known to boost physical performance, calm the mind, and restore energy, but each one has different effects.
Unlike most energizing adaptogens, ashwagandha is calming and is a favorite in moon milk recipes. It’s beneficial for anxiety, fatigue, stress-induced insomnia, anemia, and mental fog. However, it’s not recommended for pregnant women, individuals with high iron levels, or those with hyperthyroidism. It’s included in this recipe for its many benefits but should be omitted if you’re in any of these categories.
In addition to milk rich in tryptophan, this moon milk features calming herbs. Chamomile is gentle enough for babies yet strong enough for adults, and it has numerous uses, from soothing fussy children to treating pink eye and improving sleep.
We also include rose petals, which offer a delicate floral flavor and aroma. Roses are great for supporting the nervous system, liver protection, and heart health, and they can alleviate both emotional and physical pain.
Finally, tart cherry juice is the star ingredient, packed with melatonin to lengthen sleep duration. However, the acidity in cherry juice might cause certain milk types to separate. To check, mix a little cherry juice with milk before making the full recipe. If it curdles, skip the cherry juice, use more rose petals, and adjust the honey to taste.
Some moon milk recipes incorporate spices like turmeric, cinnamon, ginger, and coconut oil, which are basically golden milk with added ashwagandha. You can also include cardamom and black pepper. If you have your own favorite ingredients for moon milk, feel free to share them!
