It's probably no secret by now that I'm a strong supporter of a good night's sleep. Easier said than done if you're a mom with little ones. Over the years, I've refined my nighttime routine based on what works for me. This includes things like avoiding blue light at night and sipping relaxing drinks.
This delicious Cherry and Rose Moonmilk recipe is a great way to relax in the evening!
What is Moon Milk?
Some of us remember being given a glass of warm milk as children for insomnia. It turns out there's actually some solid science behind the age-old practice of warm milk before bed. A 2018 study showed that heart patients drank warm milk and honey twice a day. After just three days, their sleep had improved significantly.
In 2020, scientists conducted a meta-analysis of studies looking at dairy and sleep. They found that dairy products improve sleep quality. Interestingly, when cows are milked at night, their milk contains more tryptophan and melatonin. These natural hormones are known to promote restful sleep.
Moonmilk combines warm milk with adaptogenic herbs for less stress and more rest.
Moon milk options
Even if you don't consume dairy products, you can still enjoy a soothing cup of moon milk without cow's milk. Some plant or nut milks, such as almond milk, coconut milk, and oat milk are also beneficial. Oat milk and almond milk contain tryptophan, melatonin, and magnesium (all great for sleep). Coconut milk also contains magnesium. Feel free to use any milk of your choice in this recipe.
Soothing and adaptogenic herbs
Part of what makes moon milk moon milk are the adaptogenic herbs. These herbal remedies nourish the nervous system and help the body recover from stress. They have been used in Ayurvedic traditions for thousands of years and have recently come under scientific scrutiny. Decades of modern research confirm the effectiveness of these ancient herbs.
Adaptogens are used to increase physical performance, calm down and overall restore vitality to body systems. Different people do different things and some are safer than others. This is not a one-size-fits-all solution. That said, some work well for the most part.
Ashwagandha
Unlike most adaptogens which are stimulating, ashwagandha is a calming adaptogen. It is also the most popular in moon milk recipes. Ashwagandha helps with anxiety, fatigue, stress-induced insomnia, anemia, and foggy brain. And much more.
Pregnant women, those with very high iron levels or hyperthyroidism should not use ashwagandha. I have included ashwagandha powder in this recipe because it is very useful and safe for many. Simply omit from the recipe if you fall into any of the categories above.
Soothing herbs in moon milk
In addition to milk rich in tryptophan, you will find other soothing herbs in this moon milk. Chamomile may be gentle enough for babies, but it's also strong enough for adults. I've used it for picky eaters, for pink eyes and for a better night's sleep. You can find out more at chamomile here.
Another herb we use are rose petals. They add a sweet floral flavor and smell wonderful. Roses also support the nervous system, protect the liver and strengthen the heart. They can help relieve emotional and physical pain.
Finally, the star of the show is tart cherry juice. This tangy juice contains melatonin which helps increase sleep time.
Important note:
The acid in cherry juice will cause raw milk and some brands of store-bought plant-based milk to separate. To test if your milk will separate, add a little cherry juice and milk to a cup before mixing all your moon milk ingredients. If it curdles and separates, omit the cherry juice, increase the rose petals to 1 tablespoon and decrease the honey to 1 tablespoon or sweeten to taste.
Soothing cherry moon milk recipe
This warm, soothing drink contains herbs that help promote restful sleep. Tart cherry pairs with sweet honey.
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Heat the water in a small saucepan until boiling. Add the rose petals and chamomile, turn off the heat and put the lid on. Leave to infuse for 3 to 4 minutes.
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Strain the tea and return it to a clean saucepan.
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Add the cherry juice, milk, honey and ashwagandha powder (if using). Heat over low heat until hot.
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To make it more like a frothy latte, stir in the moonmilk for a few seconds. You can use a blender or milk frother.
Nutritional intake
Soothing cherry moon milk recipe
Amount per serving (1 serving)
Calories 228
Calories from fat 27
% Daily Value*
Fat 3g5%
Polyunsaturated fat 2g
Monounsaturated fat 2g
Sodium 339 mg15%
Potassium 182 mg5%
Carbohydrates 51g17%
1g fiber4%
Sugar 48g53%
Protein 2g4%
Vitamin C 0.2mg0%
Calcium 319mg32%
Iron 1mg6%
*Percent Daily Values are based on a 2,000 calorie diet.
- Add 1 teaspoon of coconut oil or ghee and blend for a creamier texture.
- You can also add a little almond or vanilla extract to complement the cherry flavor.
Some moon milk recipes call for a mixture of turmeric, ground cinnamon, ground ginger, and coconut oil. It's basically golden milk with a little ashwagandha added. You can also add cardamom and black pepper to the mixture. You can get my recipe for golden milk here.
Have you ever drunk moon milk? What are your favorite ingredients to use? Leave a comment and let us know!
