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A cozy mug of moon milk is a natural remedy for stress & sleep deprivation. Try one (or all 4!) warmly-spiced variations: the traditional version, chai spiced, golden turmeric, or lavender! Naturally dairy-free, vegan, & gluten-free!
I've been cozying up to a nightly glass of moon mylk on repeat for the last two weeks. It warms me up and puts me to sleep before I can say insomnia. My easy moon milk recipe can be customized in a snap, but I listed my three favorite combinations to get you started!
🥛 What Is Moon Milk?
Moon milk is a warm drink with a milk base that's intended to help you relax & sleep deeply, hence the name "moon" for this bedtime drink!
It's been used in Ayurvedic medicine, an age-old medical system based in India, for centuries. A moon brew bedtime latte is typically flavored with ayurvedic herbs, spices, sweeteners, and ashwagandha powder or other adaptogenic herbs.
An adaptogen is an ingredient found in plants that helps your body cope with stress and calm the nervous system. Adaptogens can also help in promoting a good night's sleep.
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👩🍳 Why This Recipe Works
- Common remedy for restful sleep
- Natural sleep aid with antioxidant effects
- Soothing evening ritual, great after a long day
- Dairy-free, vegan, & gluten-free
- Promotes a deep sleep
- Quick & easy to make
- Made with whole foods
- Easy to customize with different herbs & spices
- Best moon latte ever!
🥘 Ingredients
Here's what you need to make a vegan moon milk latte!
- Oat Milk: I chose unsweetened oat milk for its thick & creamy texture, but any plant-based milk works great. If you aren't vegan, cow's milk can work, but keep in mind that non-dairy milks are easier on your digestive tract and are anti-inflammatory.
- Maple Syrup: To sweeten the moon latte. A little bit goes a long way.
- Herbs & Spices: Each of our 3 variations in the recipe card below has a different flavor combination. The first one is lavender moon milk, so all you need are lavender buds (be sure to use culinary grade lavender flowers). The second one is golden ashwagandha milk, which calls for cinnamon, turmeric, and ground ginger. And the last one is chai spiced ashwagandha milk with ginger, cloves, anise, cardamom, and cinnamon.
- Ashwagandha: You can find this powder online or at a natural food store or vitamin shop. It's an herb that's known to relieve stress and anxiety. I recommend buying organic ashwagandha to reduce any heavy metal contamination. You can also find moon milk powder, but it's overpriced with additives like melatonin, CBD, and other ingredients that aren't necessary for this recipe.
- Chamomile Tea Bags: Chamomile tea is a caffeine-free herbal tea with an earthy, floral flavor. It's derived from the chamomile herb which is known to have sedative effects. The traditional version doesn't require this, but some of the variations do!
- Coconut Oil: Coconut oil helps your body absorb the turmeric in the golden moon latte version.
📖 Variations
Ashwagandha moon milk tea is easy to customize. The process is the same, just sub in your favorite ingredients.
- Milk: Use the milk of your choice! Coconut milk, almond milk, or nut milks are a few of my favorites. Any plant-based or dairy milk can be used.
- Sweeteners: Try maple syrup, raw honey, sugar, brown sugar, agave, or monk fruit.
- Flavors: Try matcha powder, cherry juice, chai spices, peppermint, pumpkin spice, ginger root, black pepper, or chocolate! Or add vanilla extract for a creamy vanilla scent!
We have included the recipes for 3 different variations in the recipe card below (lavender, chai, and golden / turmeric). So see the recipe card for instructions on how to make these three specific recipes. Here are some other ways to customize this recipe!
- Pink Moon Milk: Omit the spices and add 1 cup of tart cherry juice. Garnish with dried edible rose petals.
- Blue Moon Milk: Replace the chamomile tea bag with 4 tablespoons of dried butterfly pea flowers. Steep for 5 minutes, then strain & serve.
- Blueberry Ashwagandha Milk: Add 1/2 cup of blueberries before you simmer the mixture.
- Cinnamon Ashwagandha Milk: Traditional moon milk contains maple syrup, vanilla, and cinnamon! Swap the maple syrup for a tablespoon of honey & omit all the spices except the cinnamon.
🔪 Instructions
The ingredients may differ but the process is the same. Learn how to make moon milk with ashwagandha using these step-by-step instructions.
Combine Ingredients: Add all the ingredients, except the tea bag, to a small saucepan and whisk to combine.
Simmer Ingredients: Turn the burner on medium low heat. Bring the mixture to a gentle simmer, but don't boil it. Simmer for 2 to 3 minutes. If making golden milk with ashwagandha, add the coconut oil once the warm milk has come to a simmer. Stir to melt. Pour the moon latte through a fine mesh strainer.
Steep: Add the tea bag. Let the tea steep for 4 minutes.
Adjust & Serve: Remove the tea bag & taste the ashwagandha milk for sweetness. Add more maple syrup if desired, then serve immediately!
❓ Recipe FAQs
Does moon milk work?
The short answer is yes! It works for most people, and it worked for me. Moon milk helps me relax at night, and thus fall asleep easier. The chamomile tea is a natural sedative and ashwagandha powder helps reduce stress and calm nerves. Most people report feeling sleepy within 10-60 minutes of drinking dairy free moon milk.
What is ashwagandha?
Ashwagandha is an herb used to treat stress in the body. It's also referred to as "Indian Winter Cherry" or "Indian Ginseng", and comes from a shrub in Africa & India. It's been used in Ayurvedic traditions for centuries. It helps normalize cortisol levels in the body to reduce stress.
What are the benefits of moon milk?
There are multiple benefits of moon milk. Ashwagandha with milk promotes a good night's sleep, reduces the body's stress response, has a relaxing / calming effect overall, acts as a natural hormone balancing agent, relieves inflammation, and enhances the immune system. It can help you establish a sleep-inducing nighttime routine as well.
Can I make it during the day?
Yes, you can make this moon latte during the day, but I would recommend swapping the chamomile tea with another herbal tea that won't make you sleepy.
💭 Expert Tips
- Strain this hot drink before serving: Straining the ashwagandha milk removes the flower buds and whole spices - giving you a smoother moon latte to enjoy.
- Steep for a good amount of time: Simmering & steeping the milk and tea intensifies their flavors!
- Use a milk frother if you like the this bedtime latte to be light and frothy on top.
- Pink moon latte is great for sleep: Tart cherry juice is a natural source of melatonin, an effective sleep aid. I like to make the pink version whenever I need something extra to help me sleep.
- You can use ashwagandha capsules: If you can only find ashwagandha capsules, that's fine too. Simply open them & pour them into a measuring spoon. Always measure your ashwagandha powder before you add it to your drink.
- Always consult your doctor or health care provider before adding an herb or supplement to your diet!
