Cooling Summer Nighttime Milk for Sleep

Name: Cooling Summer Nighttime Milk for Sleep
Total time: 5-10 minutes

Prep Time:

5-10 minutes

Serves:

About the Recipe

This cooling nighttime milk for sleep is an Ayurvedic bedtime drink designed to calm the mind and support restful sleep during warm weather. In Ayurveda, warm milk prepared with calming herbs or spices is often used as a gentle evening ritual that nourishes the nervous system and promotes relaxation. Cooling ingredients help balance excess heat while still offering the comforting qualities of a traditional nighttime drink. This simple Ayurvedic recipe creates a soothing bedtime ritual that encourages deeper, more restorative sleep.

Ingredients

2 cups of whole milk (preferably non-homogenized, whole milk)
1/8 teaspoon cardamom powder
1/8 teaspoon anantamul powder
1/8 teaspoon powdered Brahmi
4-5 drops of edible rose water
1 teaspoon of ghee (optional) or use homemade ghee
1/2-1 teaspoon of coconut sugar or maple syrup

Preparation

Pour the milk into a medium saucepan. Add cardamom, brahmi, and coconut sugar (if using maple syrup add to the mug rather than cooking it). Bring to a boil, allowing milk to rise in the pot gently. Pour into cups, add the rose water (and maple syrup) and enjoy this nighttime milk recipe 1-2 hours before bed.

Variations: If there is an allergy to cow’s milk, try goat or almond milk. But, if you're able to consume cow's milk, it's the most grounding of all of the milk choices and therefore will help promote better sleep.

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.

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