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Warm, Spiced Milk
This warm spiced milk is a traditional Ayurvedic bedtime drink used to calm the mind and support restful sleep.
In Ayurveda, warm milk prepared with gentle spices such as cardamom, nutmeg, or cinnamon is often enjoyed in the evening as a soothing ritual.
These ingredients help nourish the nervous system while encouraging relaxation and grounding.
This simple Ayurvedic drink is a comforting way to end the day and prepare the body for deeper, more restorative sleep.
Prep Time:
Serves:
5-10 minutes
2
Ingredients
2 cups of whole milk (preferably non-homogenized)
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
pinch of nutmeg
pinch of saffron
1 teaspoon of ghee or make your own (optional)
1/2 to 1 teaspoon of a natural sweetener like jaggery or maple syrup
Preparation
Add spices to milk in a medium saucepan. Bring to a boil, allowing milk to gently rise in the pot. Pour into mugs, add ghee and a natural sweetener, and enjoy 1-2 hours before bed.
You may find that you need more or less of the spices. Use your senses to see what tastes good and nourishing to you.
Variations: If there is an allergy to cow’s milk, try goat or almond milk.
If you’re using food to support rest, you can explore my full guide to Ayurvedic sleep for women over 40 for a deeper understanding of how evening meals affect sleep.
Dosha Adjustments
Adjustments for Vata
This evening beverage is deeply restorative for Vata types due to its sweet, grounding nature. Preparing whole milk with nutmeg and cinnamon, and adding ghee, calms an airy nervous system and promotes deep sleep.
Adjustments for Pitta
Pitta types benefit from preparing this warm milk with cooling cardamom, saffron, and a touch of raw cane sugar or maple syrup. The soothing herbal milk calms internal heat, soothes stomach acidity, and supports morning bowel movements.
Adjustments for Kapha
Kapha types can enjoy this warm milk by diluting whole milk with equal parts water and adding a pinch of dry ginger powder and turmeric. Keeping the drink light and omitting heavy sweeteners prevents morning congestion and lethargy.
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