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Ideally sipped daily before bedtime, moon milk contains a blend of adaptogens and spices to help inspire a blissful night’s rest.

Adaptogens are herbs and plants that have been used for centuries in Ayurvedic medicine, one of the oldest holistic healing systems in the world. These adaptogens provide therapeutic benefits and help the human body deal with physical and mental stressors.

One of the most therapeutic adaptogenic herbs is ashwagandha. Ashwagandha has positive benefits on the endocrine, cardiopulmonary, and central nervous systems, with powerful anti-inflammatory, anti-stress, and antioxidant effects.

Ashwagandha benefits

  • contains powerful anti-inflammatory, anti-stress, and antioxidant effects
  • boosts immunity by increasing natural killer cells
  • improves symptoms associated with stress and anxiety
  • improves quality of sleep and may help with insomnia

Numerous studies have shown that ashwagandha can reduce the effects and symptoms of stress and anxiety disorder by building a resistance to stress. Research also suggests that the adaptogen can help lower blood sugar levels, boost immunity by increasing natural killer cells, and stimulates brain function and memory.

Ashwagandha can also improve the quality of sleep and may help with the treatment of insomnia. Specifically, the leaves of the plant contain the compound triethylene glycol, which promotes sleep induction.

Try it: Try a tasty sleepytime moon milk that pairs ashwagandha with nutmeg, another natural sleep aid. For an Instagram-worthy pink moon milk, try this version. It combines ashwagandha with dried rose petals and tart cherry juice that’s also perfect for sore muscles.

Recipe for Moon Milk

Ingredients:

  • 1 cup milk of choice (whole, almond, coconut, etc.)
  • 1/2 tsp. ground ashwagandha powder
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground ginger
  • a pinch of ground nutmeg
  • 1 tsp. coconut oil
  • 1 tsp. honey or maple syrup

Directions:

  1. Bring the milk to a low simmer, but don’t let it boil.
  2. Once the milk is hot, whisk in the ashwagandha, cinnamon, ginger, and nutmeg. Gently simmer for 5 minutes.
  3. Stir in the coconut oil, and pour the moon milk into a cup. Sweeten with honey or maple syrup, if desired.

Dosage:

Consume 1 teaspoon (equivalent to 1-gram or 1,000-milligram (mg) extract) per day, and feel the effects within 6 to 12 weeks. Dosages used in studies range from 250 mg per day up to 600 mg per day.

Possible side effects of ashwagandha Ashwagandha is safe for most people to consume, but it may interact with thyroid, blood pressure, and blood sugar medications. Pregnant and breastfeeding women, as well as people with autoimmune disorders such as rheumatoid arthritis or lupus, may need to avoid ashwagandha.

Always check with your doctor before adding anything to your everyday routine to figure out what’s best for you and your individual health. While moon milk made with ashwagandha is generally safe to consume, drinking too much in a day could be harmful.


Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.