Move over chamomile tea—there’s another centuries-old nighttime drink making waves. Known as golden milk, this warm, spiced beverage has its roots in traditional Indian medicine and is now gaining new fans around the world for its soothing, sleep-inducing benefits.
So, what exactly is golden milk? Also known as haldi doodh in Hindi, the drink is prepared by gently warming milk with turmeric and a pinch of black pepper. While the basic version is simple, many add spices like ginger, cinnamon, or cardamom, along with a touch of honey or maple syrup for added sweetness. Thanks to turmeric’s active compound, curcumin, golden milk has long been valued in Ayurveda for its anti-inflammatory and antioxidant properties. Pairing it with black pepper boosts absorption by up to 2,000%, making the combination especially powerful.
But the appeal of golden milk goes beyond nutrition. Drinking it before bed may help reduce nighttime inflammation and stiffness while promoting relaxation. Milk itself contains tryptophan, an amino acid that supports the production of melatonin, the hormone that regulates sleep. Add in the cozy ritual of sipping something warm and aromatic, and you’ve got the perfect recipe for winding down. Best of all, golden milk is naturally caffeine-free, so it won’t interfere with falling—or staying—asleep.
Making golden milk at home is easy:
- In a small pot, combine 1 cup of milk, 1–2 teaspoons turmeric, and a pinch of black pepper.
- Add spices like cinnamon or ginger and sweeten to taste.
- Simmer gently for about 10 minutes, then strain into a mug.
For a creamier texture and better nutrient absorption, try using whole milk or adding a spoonful of ghee or coconut oil.
So the next time you’re tossing and turning, skip the sleeping pills and try this golden tradition—it just might help you drift into dreamland.
