Golden Milk Recipe: A Calming Bedtime Ritual

What Is Golden Milk?

Golden milk, also known as turmeric milk or haldi doodh, is one of Ayurveda's most beloved remedies—a warm, golden drink traditionally sipped before bed to promote rest, reduce inflammation, and nourish the body's tissues.

This soothing tonic is made with turmeric, milk (or plant milk), and gentle spices like ginger, cinnamon, and black pepper. It's anti-inflammatory, immune-supportive, and deeply comforting.

Ayurvedic Benefits

• Promotes sound sleep and reduces nighttime restlessness

• Supports healthy joints, circulation, and immunity

• Soothes digestive discomfort and bloating

• Helps build ojas, the body's vital life force

• Useful for Vata and Pitta imbalances, especially in the evening

Ingredients (1 serving)

• 1 cup milk (dairy or unsweetened almond/oat milk)

• ½ tsp turmeric powder

• ¼ tsp cinnamon

• ⅛ tsp ground ginger (or fresh, grated)

• Pinch of black pepper

• ½ tsp ghee or coconut oil (optional, enhances absorption)

• 1–2 tsp raw honey or maple syrup (optional, only add after heating)

Instructions

1. In a small pot, combine all ingredients except the honey.

2. Heat gently over low to medium heat, whisking until warm but not boiling (about 5 minutes).

3. Remove from heat. Let cool slightly, then stir in honey if using.

4. Pour into a mug, sip slowly, and enjoy before bed.

Dosha Variations

• Vata: Add a full teaspoon of ghee and use dairy or oat milk for more grounding.

• Pitta: Use almond milk, reduce or skip black pepper, and avoid honey if there's heat imbalance.

• Kapha: Go light on milk fat and sweeteners. Add a pinch of cayenne for extra stimulation.

When to Drink Golden Milk

• 30–60 minutes before bed

• During seasonal transitions, especially fall and winter

• When feeling anxious, dry, achy, or depleted

• Post-travel, post-cleanse, or after heavy meals

Just one cup at the end of the day can shift your sleep, your digestion, and your sense of groundedness. Let it be a nightly reminder to slow down and return to yourself.