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.

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 golden milk is easy to make, just click play on the short video below to see the recipe in action:

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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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.

Print Recipe
4.91 from 10 votes

A Turmeric Golden Milk for A Better Sleep

Turmeric, ashwagandha and chamomile are the sleep-inducing ingredients for a great night rest without pills.
Prep Time5 mins
Total Time5 mins
Course: Drinks
Cuisine: Vegan
Keyword: turmeric for sleep, turmeric golden milk, turmeric milk, turmeric sleep, turmeric tea
Servings: 2
Calories: 76kcal
Author: The Awesome Green


  • 1/2 cup brewed chamomile tea warm
  • 1 &1/2 cup almond milk hot
  • 2 tsp turmeric powder
  • 1 tsp ashwagandha
  • 1 tsp virgin coconut oil
  • 1/2 tsp grated ginger
  • 2 Black Peppercorns crushed
  • 1 tsp cinnamon powder
  • 1/4 tsp cardamom powder
  • *Optional 2 tsp raw organic honey or pure maple syrup for the vegan version


  • In a mortar add the turmeric, cinnamon, grated ginger, cardamom, ashwagandha, peppercorns and coconut oil, and mix with a pestle to obtain a paste. Add one or two chamomile teaspoons if necessary.
  • Divide the paste into two mugs, and pour over hot almond milk and chamomile tea.
  • Mix to combine and serve warm.



Calories: 76kcal






  • 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


      • Massey
        December 12, 2020

        Ana, did you try using the recipes with ashwagandha and has it improved your sleep and does it actually work or is it psychological.

        • Ana
          January 6, 2021

          Thank you for the advice! Ashwagandha is definitely a calming adaptogen that can work for sleep improvement.

  • 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

        4 stars
        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.

        • Sandy
          October 17, 2020

          Katie, put it out in the sun in the summer when it’s hot. The stains of tumeric will evaporate. Probably late, as you posted this in 2017.
          But, it works because I’ve done it.

  • 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

        5 stars
        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

    5 stars
    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!

      • Deborah Vizzi
        July 28, 2020

        I think I’d be tempted to just take an ashwaganda capsule with my turmeric drink and avoid the bitterness.

        • Ana
          August 1, 2020

          Sounds like a good plan although, in small quantity, ashwagandha bitterness isn’t really easy to accommodate by any palate.

  • 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!

      • Maria
        April 19, 2020

        Hi, may I know what supplements have you tried? Thank you.

    • Hazel Mdunusi
      March 5, 2019

      5 stars
      I have a very same problem for years, I started this milk turmeric with honey a week ago, I was taking it for arthritis on my shoulders, but since last week I noticed that I sleep peacefully, and also pains in my shoulders are much better,

  • 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


    • Diane McPartland
      May 22, 2019

      I’ve simply got to try this.

      • Ana
        May 24, 2019

        Yeey, let me know how it was!

  • 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

      5 stars
      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

    5 stars
    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

    • Ana
      December 11, 2018

      It’s actually a lovely idea turning it into a soup! Simmering the spices will only enhance their flavour, so it’s totally fine. It’s really lovely that you tried it, thanks so much for the feedback!

  • Matt
    December 14, 2018

    Hi Ana, can I make this up in a larger mixture? For instance making it up as a golden paste and then just adding to warmed nut milk/chamomile tea as desired ? Awesome thanks

    • Ana
      December 14, 2018

      Sure Matt, it’s actually a very good idea! I assume it’s best keeping the mixture in a lidded jar in the refrigerator, because I don’t know how the spices would react at room temperature. I hope you will enjoy this recipe!

  • Earl Chee
    December 16, 2018

    Hey, I’m 57 and my wife if 67. I’m in good health and she has not had a goodnight sleep for 10 years and she has lost about 30 lbs of bodyweight. I’m worried. She has not seen a specialist as we can’t afford good medical insurance. I will try this. Melatonin did work only a short time. Stressful. We both work. We both need more sleep.

    • Ana
      December 16, 2018

      Hey Earl, sorry to hear about your wife’s sleep issues. I believe these problems are caused by the decrease of estrogen and progesterone hormone levels due to menopause. If you cannot see a specialist, you can make some blood tests to check the levels of these hormones. There are naturist supplements she can take (ginseng, Hypericum Perforatum, valerian), bioidentical hormones, and also some changes in her lifestyle and diet to improve her sleep (caffeine and gluten elimination, introducing daily exercise such as yoga, pilates or long walks, acupuncture). I recommend you Dr. Sara Gottfried’s book ‘The Hormone Cure’ – you can find it on Amazon, she has a holistic approach on hormone balance and sleep issues. I wish you both a good health and an improved sleep!

      • Jane
        January 1, 2019

        Sorry to chip in, but as a nurse I’m concerned to read about your wife’s unexplained weight loss Earl, which I feel you should check out with your doctor. Menopause might explain sleep problems but not weight loss (rather it tends to cause weight gain). I appreciate this is difficult due to funding. We are so fortunate in the U.K. to have free healthcare. All the best x

  • Vio
    February 16, 2019

    Ana, thank you so much for this recipe! We actually went and bought some ashwagandha just for this drink alone. Haven’t even heard of it before so it was great to learn about it.
    The drink is very soothing, makes it easier for us to unwind and fall asleep at night. Do you know how long can the mix be refrigerated without losing its properties? We mix everything but the tea and almond milk and keep that in a jar in the fridge. Thank you! And your pictures are so dreamy!!

    • Ana
      February 19, 2019

      Thank you so much for the feedback, Vio, it’s so helpful for everyone reading this post! So exciting to read the turmeric drink improved your sleep and you decided to give ashwagandha a try. Ashwagandha’s taste isn’t really pleasant, this is why I hide it among some nicer fragranced ingredients 🙂 I never kept it more than two weeks in the refrigerator, but I think it will do okay even more. Thank you again!

    • Aura
      March 7, 2021

      I am looking forward to trying this recipe without the ashwagandha–I seem to have negative reaction to it (I actually feel jumpy with it so it has the converse reaction for me–maybe it is invigorating and clarifying my thought processes and that’s not good at 2 AM…). Even tried having my chiropractor biobalance me for ashwagandha and still no go.
      So be cautious your first 2 or 3 times–try it over the weekend.

  • Lucy
    March 2, 2019

    I have done histerotomy in 2004 challenge of sleeping can I mix tumaric, milk and take it before I go to bed

  • Turlington
    July 8, 2019

    Just wondering if I have ashwangda supplements in capsules. Will it taste or be the same if I add 1 capsule and is it same quantity as powdered form. Thankyou

    • Ana
      July 8, 2019

      I’m not sure about it, because the capsulated one might come along excipients (magnesium stearate etc) which could alter the drink taste. If it’s pure, I don’t see any problem adding it. I really hope this helps!

  • Nohemi
    September 1, 2019

    Can this be taken every night before bed..

  • Ronda
    August 19, 2020

    5 stars
    I love turmeric milk but have not made my own (yet). This recipe would be perfect!! Loving that color too

    • Ana
      September 5, 2020

      I’m happy that you’ve picked my recipe for your first one!

  • Samantha
    September 18, 2020

    5 stars
    Delicious! I added full fat coconut milk made from a powder + fresh ginger for an extra rich and comforting drink. Love this – it’s the perfect balance!

    • Ana
      September 18, 2020

      Happy to read you like it, it’s such a simple and comforting elixir

  • Becky
    November 30, 2020

    5 stars
    My son loves this! He’s drinking it now before bed and wanted me to leave you a 5 star compliment because he loves it so much!

    • Ana
      January 6, 2021

      So, so cute! Thank you so much, it was lovely to read you both enjoy it!

  • Chelle Thompson
    November 30, 2020

    5 stars
    Delicious!!! I used unsweetened vanilla almond milk and it’s sooo good! A bit on the sweet side, so I may cut back in the maple syrup next time. It’s very warm and comforting on a wet winter day.

    • Ana
      January 6, 2021

      Thanks so much, lovely to read you enjoy it!

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