Ideally sipped daily before bedtime, moon milk contains a blend of spices and adaptogens. The beverage aims to help you fall into a blissful night’s sleep.

Moon milk is a stress-busting beverage derived from Ayurvedic medicine, one of the oldest holistic healing systems in the world. It is known for its rich blend of herbs and adaptogens, such as ashwagandha. Adaptogens are herbs and plants that are thought to help the human body manage physical and mental stressors.

It can be helpful to speak with a healthcare professional before consuming ashwagandha, even if you’re just consuming a small amount. They can advise if it will be safe or whether an alternative option may be more beneficial.

Learn more about how you can make moon milk, its possible benefits, and when to avoid the beverage.

Moon milk gets several of its benefits from its key ingredient, ashwagandha, a herb native to India, the Middle East, and Africa.

Ashwagandha has anti-inflammatory, anti-stress, and antioxidant effects.

When consumed as a supplement or in a beverage like moon milk, it may help to:

  • Manage stress and anxiety: The plant may help to build a resistance to stress,
  • Improve quality of sleep: The leaves of the plant contain the compound triethylene glycol, which promotes sleep induction, and may also help treat insomnia.

Try it

For an Instagram-worthy pink moon milk, try this version. It combines ashwagandha with dried rose petals and tart cherry juice, which may also help with sore muscles.

Ingredients:

  • One cup milk of choice, such as whole, almond, or coconut
  • 1/2 teaspoon (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.
  3. Gently simmer for five minutes.
  4. Stir in the coconut oil, and pour the moon milk into a cup.
  5. Sweeten with honey or maple syrup, if desired.

Dosage

Studies note that the recommended dosage for improving sleep is typically 250 mg to 600 mg per day. Some people may feel the full effects with a lower dose, whereas others may require a higher dose.

Ashwagandha can lead to several possible side effects, such as:

  • loose stools
  • nausea
  • stomach pain
  • drowsiness

It is important to remember that research has only explored the side effects of ashwagandha when taken for a short term. Further research is still needed to determine the side effects that may occur from long-term use.

It can be helpful to speak with a healthcare professional before beginning ashwagandha, particularly if you have a health condition. They can advise if it will be safe or whether an alternative option may be more beneficial.

The National Center for Complementary and Integrative Health mentions that ashwagandha is likely safe for most people to consume when taken for a short term of up to three months.

However, the following people should avoid ashwagandha:

  • if you are taking thyroid, blood pressure, or blood sugar medications
  • if you are pregnant or breastfeeding or chestfeeding
  • if you have an autoimmune disorders such as rheumatoid arthritis or lupus

Always check with a 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 a day is not recommended.