Turmeric Golden Milk for a Better Sleep

If you have trouble sleeping and you don’t have turmeric in your life, you need to change that immediately. For me personally, there are few things more frustrating than not being able to fall asleep, or just not having a good night’s rest. Apart from becoming a tad grumpy because of it, it affects so many other parts of your life too. Your concentration drops significantly and you become forgetful, it can cause depression, it ages you, it can cause you to gain weight, and it can lead to serious health problems relating to heart problems, high blood pressure and diabetes.

Turmeric golden milk for better sleep #vegan #ashwagandha | TheAwesomeGreen.com

If you didn’t already realize it before, I’m sure you can see now how much value there is in getting proper sleep on a regular basis. But when you’re not, don’t make the pharmacy your first port of call in trying to fix the problem. Sleeping pills come with their own set of risks which you don’t want to introduce into your life, so let’s have a look at how the wonderful turmeric root can help you.

Turmeric and ashwagadha golden milk #vegan | TheAwesomeGreen.com

Turmeric drink for a better sleep #vegan | TheAwesomeGreen.com

At its base, turmeric reduces inflammation, lowers your blood sugar levels, helps your liver to detoxify, boosts your immune system and eases your digestive system – all of which help you to get to sleep faster, to sleep better, and to wake up feeling refreshed.

Adding turmeric to chamomile tea, as well as the other ingredients in this elixir, makes it the perfect natural pre-bedtime sedative. I can barely keep my eyes open after a cup of chamomile tea (sleep tea as it is sometimes called) so it’s always my go-to. This recipe just makes the effect that much better. Chamomile is well known for its sedative effects, bringing on a soothing and calming effect to your mind and body – just what you need when you’re ready to shut down for the day.

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Warming turmeric golden milk for a better sleep #vegan | TheAwesomeGreen.com

Golden turmeric drink to cure your insomnia #vegan | TheAwesomeGreen.com

This drink also includes my latest favorite adaptogen – Ashwagandha. I’ve been supplementing with this raising super-star from a while, because of my slow thyroid function, but also for helping my body to cope easily with stress (being the photographer for a very-soon-to-be published book comes with its ups and downs).

The root of the plant called Withania somnifera has anti-inflammatory and antipyretic effects, with mild calming, relaxing effects. I usually take it in the morning, in my smoothies or my oats bowl, but when I have issues with my circadian rhythm because of late night editing and writing, I add it to my turmeric golden milk and have it before going to sleep.

4.8 from 5 reviews
A Turmeric Golden Milk for A Better Sleep
Prep time
Total time
Turmeric, ashwagandha and chamomile are the sleep-inducing ingredients for a great night rest without pills.
Recipe type: Drinks
Cuisine: Vegan
Serves: 2
  • ½ cup brewed chamomile tea, warm
  • 1 cup almond milk, hot
  • 2 tsp turmeric powder
  • 2 tsp ashwagandha
  • 2 tsp virgin coconut oil
  • ½ inch ginger knob, peeled and grated
  • 2 Black Peppercorns, crushed
  • ½ tsp cinnamon powder
  • ½ tsp nutmeg powder
  • ¼ tsp cardamom powder
  • *Optional 2 tsp raw organic honey or pure maple syrup for the vegan version
  1. In a mortar add the turmeric, cinnamon, grated ginger, cardamom, nutmeg, ashwagandha, peppercorns and coconut oil, and mix with a pestle to obtain a paste. Add one or two chamomile teaspoons if necessary.
  2. Divide the paste into two mugs, and pour over hot almond milk and chamomile tea.
  3. Mix to combine and serve warm.






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  • Karlie
    March 16, 2017

    This looks amazing! I’ve been having terrible sleep lately so I’ll be trying this tonight 🙂

    • Ana
      March 21, 2017

      Oh Karly, I totally get you on this one, I hate not being able to have a decent sleep! I really hope this helps you too!

      • Javed Gill
        August 9, 2018


  • Jess @Nourished by Nutrition
    March 16, 2017

    I love this combo! Ashwaganda is one of my favorites. Luckily I don’t have trouble falling asleep but I do enjoy something warm and soothing to relax before going to bed. Have you tried using fresh turmeric to makes this? I know the recipe calls for powdered but I you have the beautiful roots in your photos. Just wondering if you’ve made it that way with success.

    • Ana
      March 21, 2017

      Recently discovered Ashwagandha too and really love it! I used turmeric roots for the photo, but detailed powdered one in the ingredients because I rarely find the whole root and I assume it’s the same for everybody. I tried using the roots too, peeled and grated – the flavor is more intense, the effects are probably the same. A lot of mess in the kitchen though, yellow stains everywhere 🙂

      • Katie
        November 2, 2017

        Speaking of yellow stains, I would not recommend putting the turmeric in your pestle if it’s white or off white marble. I should have known this before doing it but I went for it and now it’s probably permanently stained 🙁

        • Ana
          November 2, 2017

          Oh, definitely turmeric is a pain to remove from your white vessel, but I use baking soda and works nice for removing the stains.

  • Sarah | Well and Full
    March 17, 2017

    I love holistic remedies like this… Turmeric is such an amazing root, it helps with so many different health aspects! Plus, I love its taste in a latte 🙂

    • Ana
      March 21, 2017

      I love holistic approaches too, and recently discovered the Ashwagandha powder which for me works magic when combined with turmeric.

      • Sanjeet singh
        March 23, 2018

        Is taking ashwagandha with turmeric milk safe?
        I enjoy turmeric honey milk but never tried with ashwagandha.
        Turmeric honey milk helped me a lot during my peak exam hr studies,ie.. wonderful.

        • Ana
          March 24, 2018

          Sure, they make a good combo and the turmeric intense taste nicely hides the one of ashwagandha 🙂

  • Laurel
    March 22, 2017

    Turmeric milk is a staple drink for me and I am BEYOND excited to try this version with ashwagandha. I have been trying to incorporate more adaptogens into my diet, and this milk is the perfect way to get it daily!

  • Majken
    March 31, 2017

    This looks great! I struggle with not being able to relax at night, do you think this will help to calm down at night?

    Thank you for sharing, sleep is the most important thing!

    • Ana
      April 5, 2017

      Majken, I have the same problem of not being able to calm down, and this may be caused by excess cortizol, the stress hormone. I will do a test for this one, and highly recommend it to you too if you have trouble sleeping and relaxing.

  • Joy
    April 24, 2017

    This looks like a great soup to give my Juice and Soup cleanse clients… but when do you use the oil? And is it more sweet than savoury?

    • Ana
      April 30, 2017

      The coconut oil is added at step one, when creating the paste. If you add the sweetener, it’s on the sweet and spicy side. The Ashwagandha it’s bitter, so I would recommend using the sweetener, at least for the absolute beginners of sipping turmeric milk. I really hope your cleanse clients will love the taste and get the wonderful benefits of this drink!

  • Melanie
    May 23, 2017

    I have suffered from chronic sleep maintenance insomnia for a couple of years and absolutely nothing has helped – not melatonin, nor changing my sleep hygiene, nor even sleeping pills. I have been to the doctor and ruled out sleep apnea, but have found that certain supplements at least keep me asleep longer. I’m going to try this remedy tonight and report back!

    • Ana
      June 7, 2017

      Sorry to read that, Melanie, and I really hope this helps!

  • Theresa
    July 22, 2017

    This is to Melanie and anyone else having trouble sleeping. magnesium! I make a magnesium oil (which is not an oil at all. it just has an oily feel on the skin when applied to the skin to be absorbed) which is one method of taking it. I also take 2 eyedropsful in a small amount of water internally, one hour before going to bed.every night. most nights I am asleep 5 to 10 minutes after I go to bed. So many of us are magnesium deficient and we don’t even know it. you can buy magnesium oil online or like me make your own! it’s less expensive. what I do is make a double strength batch each time i make it. and store it in a glass jar. then fill glass eyedropper bottles label them and use daily on my skin if I have tense muscles,spasm, cramps etc. just rub some on that area. or just tense I rub some on the back of my neck it works wonders!!!! I won’t be without it! I sleep better than I have in YEARS! you can find recipes online. here is what I do. I buy Ancient Minerals Magnesium Bath Flakes it’s an ultra pure magnesium source. can get on amazon.com etc. I boil One cup of filtered water and dissolve 2 cups of the magnesium bath flakes in it. then cool to room temp. then pour in a glass jar put on lid. done it lasts a while and do not go bad. can rub on the bottom of children’s feet before bed or to help calm and relax them. first time using,use at night at home close to bedtime tp get the feel of how much it will relax you and how much to use. you cannot use too much. but use your own judgement.

    • Liz
      November 29, 2018

      Hello Theresa

      This sounds amazing and right up my street as I struggle with insomnia but am also an avid exerciser, with swimming and gyming being my number one thing lol.

      I’m a little confused about how you make the Mag oil. Doesn’t the Mag flakes dissoved in the water still leave you with a substance as watery as water? So I’m confused on how you’re meant to use it as a rub if it’s the consistentcy of water.

      I’ve used essential oils for almost 30 years so am familiar with carrier oils, massage and all that jazz! Also live with sciatica and scoliosis so I’m very body aware.

      Warm wishes to you


  • Keith
    September 12, 2017

    Try 300-500mg Vit B-1 to quiet a busy, stressed, chatty mind. Works great.

  • Wendy
    September 21, 2017

    Looks amazing and we made it last night with Coconut milk, ashwaganda, turmeric, maca and cinnamon. As well as a date for sweetness.

    We both felt rather ill after

    Strange as we drink turmeric in a green drink in large doses all day.

    Any thoughts???

    I did have the best sleep after.

    • Adam
      September 1, 2018

      Takeout the cocunut oil it made me sick too. I think its cause it has too much sat fat or something. The rest of your herbs I take as well and have had amazing sleep n results!

  • Liz
    June 25, 2018

    I just made this recipe and it is delicious! I will definitely be making this again.

    • Ana
      July 3, 2018

      Thanks so much for the feedback, I’m so happy you like it!

  • Jazz
    September 20, 2018

    Is this ok for children to drink? My DD has an awful time getting to sleep.

    • Ana
      September 23, 2018

      I would exclude the Ashwaghanda powder, replace the coconut milk with almond one, and definitely add the sweetener 🙂 I hope your little DD will sleep like an angel!

  • Helen Bradshaw
    September 21, 2018

    I’ve tried this recipe and like it, but is there anyway to get rid of grittiness of turmeric and cinnamon powders apart from pestle and mortar? Are there smoother pastes or anything? Or is there a good, pure, pre made one I can buy?

    Really helps sleep though 🙂



    • Ana
      September 23, 2018

      Hi Helen, I’m so glad my recipe helped you sleep better! I totally get your point on the grittiness, and I would suggest using a fine tea strainer before sipping, especially if you’re using fresh turmeric instead of powdered. It will help you get rid of the ginger pulp too. I hope it helps!

  • Liz
    November 29, 2018

    So made this this evening. I found it too rich, I think maybe too much fresh ginger. I diluted it and drank it easily.

    I was thinking that it may make a lovely soup with a few ajustments as it reminded me of some indian type flavours which I enjoyed. Maybe using lentils or chicken pieces. I suppose the challange might be how to make a soup with out having to simmer for ages as I don’t want to lose the goodness of the ingrdients.

    Thanks so much for providing this Ana

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