It’s probably well known by now that I’m a big advocate for a good night’s rest. This is often easier said than done for mothers with young children. Over the years, I have refined my evening routine to suit my needs, which includes steering clear of blue light before bed and indulging in calming beverages.
This delightful cherry rose moon milk recipe is a perfect way to relax before sleeping!
What is Moon Milk?
Many of us remember being offered a glass of warm milk as kids to help with sleeplessness. This age-old tradition of drinking warm milk before bed actually has some scientific backing. A 2018 study observed cardiac patients drinking warm milk and honey twice daily, which noticeably improved their sleep after just three days.
In 2020, researchers conducted a meta-analysis of various studies on dairy products and sleep, finding that dairy indeed enhances sleep quality. Interestingly, milk from cows milked at night contains higher levels of tryptophan and melatonin, natural hormones that aid in achieving restful sleep.
Moon milk combines warm milk with adaptogenic herbs to reduce stress and enhance relaxation.
Moon Milk Adaptations
Even if you avoid dairy, you can still enjoy a soothing cup of moon milk using alternatives to cow’s milk. Certain plant-based or nut milks, such as almond, coconut, and oat milk, are also beneficial. Oat and almond milk contain tryptophan, melatonin, and magnesium—all excellent for sleep—while coconut milk is rich in magnesium. Feel free to select your preferred type of milk for this recipe.
Calming Herbs and Adaptogens
What distinguishes moon milk are the adaptogenic herbs. These herbal remedies provide nourishment to the nervous system and help the body manage stress. Used in Ayurvedic traditions for thousands of years, they have more recently been examined scientifically, with decades of modern research confirming their effectiveness.
Adaptogens are employed to boost physical performance, reduce stress, and overall restore vitality to the body’s systems. Different adaptogens serve various purposes, and some are more suitable than others. They are not universally applicable, but there are some that are largely effective for most people.
Ashwagandha
While most adaptogens are stimulating, ashwagandha is a calming adaptogen, and it is the most popular in moon milk formulations. It helps alleviate anxiety, fatigue, stress-related insomnia, anemia, and mental fog, among other benefits.
Pregnant women and those with very high iron levels or hyperthyroidism should avoid ashwagandha. In this recipe, ashwagandha powder is included because it is beneficial and safe for many. However, it should be omitted if you fall into any of the mentioned categories.
Calming Herbs in Moon Milk
In addition to tryptophan-rich milk, this moon milk includes other soothing herbs. Chamomile is gentle enough for babies yet potent enough for adults. It is helpful for fussy children, treating pink eye, and promoting better sleep. You can learn more about chamomile in this context.
Another herb used is rose petals. They infuse a gentle floral flavor and emit a wonderful aroma. Roses support the nervous system, protect the liver, and strengthen the heart, helping to alleviate both emotional and physical pain.
Lastly, the key ingredient is tart cherry juice, which contains melatonin, aiding in prolonged sleep.
Important Note:
Cherry juice acidity may cause raw milk and certain brands of store-bought plant milk to separate. To check if your milk will separate, mix a small amount of cherry juice with some milk before combining all the ingredients for moon milk. If curdling occurs, omit the cherry juice, increase the rose petals to 1 TBSP, and reduce the honey to 1 TBSP, or adjust the sweetness to taste.
Calming Cherry Moon Milk Recipe
This comforting, warm beverage contains herbs that promote a peaceful sleep. Tangy cherry blends with sweet honey.
-
Heat the water in a small saucepan until it reaches a boil. Add the rose petals and chamomile, then turn off the heat and cover the saucepan with a lid. Let steep for 3-4 minutes.
-
Strain the tea and transfer it back to a clean pot.
-
Add the cherry juice, milk, honey, and ashwagandha powder (if using). Warm the mixture over low heat.
- To give it a frothier texture like a latte, blend the moon milk for a few seconds using a blender or milk frother.
Nutrition Information
Serving Size: 1 serving
Calories: 228
Calories from Fat: 27
Daily Values:
Fat: 3g (5%)
Polyunsaturated Fat: 2g
Monounsaturated Fat: 2g
Sodium: 339mg (15%)
Potassium: 182mg (5%)
Carbohydrates: 51g (17%)
Fiber: 1g (4%)
Sugar: 48g (53%)
Protein: 2g (4%)
Vitamin C: 0.2mg (0%)
Calcium: 319mg (32%)
Iron: 1mg (6%)
Percent Daily Values are based on a 2000 calorie diet.
Additional Notes:
- Add 1 tsp of coconut oil or ghee and blend for a creamier texture.
- You can also enhance the cherry flavor with a dash of almond or vanilla extract.
Some moon milk recipes combine turmeric, ground cinnamon, ground ginger, and coconut oil. These recipes are essentially golden milk with added ashwagandha. You can also include cardamom and black pepper. You can find my golden milk recipe here.
Have you ever tried moon milk? What are your preferred ingredients? Share your thoughts in the comments!
Leave a Reply