The #1 Late-Night Drink to Help Reduce Stress, According to Health Experts
You're lying in bed, eyes wide open, your mind dissecting every aspect of your day (or perhaps going over everything you need to get done the next day). Sleep eludes you. We've all been there.
If you're looking to cultivate calm at bedtime, a nighttime drink (non-alcoholic, of course) might be just what you need. Enter Moon Milk—a cozy, lightly sweetened beverage that has been gaining popularity for its stress-soothing and sleep-promoting benefits. We spoke to health experts to learn what makes this drink a great option for winding down.
How Moon Milk Can Help You Wind Down at Bedtime
Moon Milk is typically made with warm milk (dairy or plant-based) and a blend of calming ingredients, such as ashwagandha, ginseng and spices like cinnamon, turmeric and nutmeg. And while it may seem like a simple, cozy drink, it's more than that. Moon Milk can actually play a significant role in your sleep hygiene, helping to promote sleep and reduce stress.
'Having [Moon Milk] be a part of your nighttime routine can help prepare the mind, the body, the nervous system, that this drink means we are getting ready for sleep,' says Inna Khazan, P.h.D., a psychologist who focuses on mindfulness-based approaches to health.
It Contains Functional Ingredients
Milk: Most Moon Milk formulations, whether commercially prepared or homemade, use milk as a base. Dairy milk is a fantastic choice because its 'calcium, potassium and magnesium are specific minerals that have been shown to help promote restful sleep,' says Jessica Cording, M.S., RD, CDN, INHC. However, if you prefer plant-based milks, there are also great alternatives, and many have calcium added.
Ashwagandha: Also known as winter cherry, ashwagandha (Withania somnifera) is a well-known herb (and adaptogen) that boasts a variety of benefits, including reducing stress and promoting restful sleep. Cording notes that some people have a stronger response to ashwagandha than others. 'Some respond amazingly to it, and for some people it doesn't do much for them.'
Adaptogens: In addition to sleep benefits, adaptogens like ginseng and rhodiola help the body adapt to stress over time. Some research suggests they may support healthier cortisol levels (the stress hormone) when used consistently for 60 days or more.
Collagen peptide powder: While not an essential ingredient, some folks like to add collagen to their Moon Milk, which can help promote uninterrupted sleep. A study published in the European Journal of Nutrition found that collagen powder rich in glycine helped reduce nighttime wakefulness and improved cognitive function. Cording explains that glycine is an amino acid known for its stress-busting, sleep-promoting qualities.
Magnesium glycinate: Another non-essential ingredient, magnesium is a well-known aid in promoting sleep. Studies have shown an association between magnesium consumption and healthy sleep. If you're curious about adding magnesium to your Moon Milk recipe, Cording recommends using magnesium glycinate powder as it can be gentler on the GI tract than magnesium citrate or magnesium oxide.
Tart cherry juice: Cording likes to add tart cherry juice to her Moon Milk recipe. 'Tart cherry juice is a naturally occurring source of melatonin in food, so that can be very soothing and helpful for promoting restful sleep.'
It Contributes to Good Sleep Hygiene
Incorporating a relaxing beverage, whether it's a Moon Milk or an herbal tea, into your nighttime routine can help your body and brain associate the ritual with sleep. Over time, this can reinforce healthy sleep habits and support your ability to wind down.
Sleep is a crucial component in managing stress. Studies show that getting good sleep can have a significant effect on a person's ability to manage stress.
How to Include Moon Milk in a Nightly Routine
Using Moon Milk as part of your nightly routine requires a little bit of planning, some time to establish the routine and making sure you optimize the timing so your body learns to associate your Moon Milk routine with sleep. Try these simple strategies:
Prep Your Ingredients
Set yourself up for success by prepping ingredients in advance. After all, any routine that comes at the tail end of the day is at risk of falling through the cracks when it has just been one of those days. If you're making your own recipe, mix the dry ingredients in one batch for the week and divide it into single-serve portions. Consider buying shelf-stable milk (whether dairy or plant-based) so you always have some on hand as a backup in the pantry.
Make It a Mindful Moment
'Fully immerse in the experience,' Khazan recommends. If you're preparing an herbal tea, for example, 'Start by taking a moment to enjoy the fragrance of it … it often looks interesting with different textures and colors. Take a little time to observe and explore that. Pay attention to the sound as you pour. Let your hands feel the warmth around the cup.' In short, try to come off of autopilot and use the ritual of preparing your drink as a mindfulness practice to enhance the calming effects.
Time It Right
Wait until just before bedtime to make and enjoy your Moon Milk. Khazan recommends preparing your nighttime drink once you're already feeling a little sleepy. After sipping, continue with your usual bedtime routine—like brushing your teeth or doing skincare—and head straight to bed. Consistency is key in order to help your brain create an association. Khazan says it takes 2-4 weeks for your mind and body to start associating your nighttime drink routine with sleep.
What to Look for in a Drink to Reduce Stress
Not all nighttime beverages are created equal. Here are some things to keep in mind:
Choose what tastes good. You should really enjoy the flavor and experience of the drink. Because if you don't, you're unlikely to stick with the habit.
Avoid caffeine. Make sure the drink you choose for de-stressing and promoting sleep does not contain caffeine. Caffeine is, of course, counterproductive for sleep. And even trace amounts can disrupt sleep. Caffeine may be found in some teas and cocoa products that some might look to for a warm, relaxing beverage.
Watch for added sugars and additives. You always want to look for a product without added sugar, that's a big one, or without a lot of additives,' notes Cording, since these can also negatively impact sleep. If you crave a little more sweetness in your Moon Milk, Cording recommends adding honey. Honey shows promise as a functional food in reducing stress and related cortisol spikes.
Our Expert Take
Creating a nighttime ritual like sipping Moon Milk can be a simple yet powerful way to signal to your body and mind that it's time to wind down. With thoughtfully chosen ingredients and a consistent routine, this warm, soothing drink may help you sleep more soundly—and feel more relaxed overall.
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