You’ve heard of Golden Milk, but have you heard of Moon Milk? This nourishing and rejuvenating herbal tonic will help you feel resourced and restore your inner and outer glow.
Why Milk Helps You Sleep
That hot cup of milk your grandmother gave you before bed may have been a powerful sleep aid after all.
Researchers have found that when bioactive peptides in milk are taken before bed, they can lower cortisol and support healthy sleep cycles.5
Mothers’ milk also has a significant number of bioactive peptides that support a deeper, more restful and rejuvenating sleep and quell sleep-disturbing anxiety and stress in babies. Plus, studies show that newborns given extra milk, beyond being nursed and held, slept better.4
In a study on adults, 48 volunteers were either given a milk product or placebo before bed for four weeks. The milk group reported better sleep quality, improved daytime functioning, and more stable moods compared to the placebo group. In addition, the milk group saw a significant rise in total sleep time, improved sleep efficiency, and decreased sleep latency and wake after sleep onset.4
Certain peptides, or proteins, in raw milk have been shown to activate the brain’s GABA receptors.5 Drugs that activate GABA receptors are known as benzodiazepines and are widely used as sedatives for stress, anxiety, and sleep.
In another study on the sleep benefits of milk, 32 healthy men were given just 150 mg of milk proteins, and in just two weeks their sleep quality improved by 50%.6,7
- In Europe, the benefits of drinking milk before bed are widely known and well-researched. In a study published in the European Journal of Clinical Nutrition, 63 women who were complaining of a host of stress-related problems, such as worry, sleep concerns, or fatigue, were given 150 mg of the milk proteins alpha (s1)-casein hydrolysate before bed for 30 days. The benefits ranged from 50 to 60% improvement in stress-related health concerns.8
Keep reading to learn why you need better and sleep and how to access it with a delicious Ayurvedic Moon Milk Recipe for Better Sleep!
The Health Risks of Poor Sleep
Studies report a staggering 30-48% of people suffer from disturbed or interrupted sleep, and as high as 31% of the population has a form of sleep apnea.1,2,5 While having trouble getting to sleep or staying asleep is a more concerning issues, not getting enough sleep is also a growing health concern. In one study, published in the journal Sleep Medicine, researchers found that 20% of 25- to 45-year-olds slept 90 minutes less then they needed to in order to maintain good health.1
According to a 2001 poll, 38% of Americans received a solid eight hours of sleep. In 2009, that number was reduced to just 28%.11 Sleep is so important for good health that one landmark study linked getting seven to eight hours of regular sleep each night to a reduction in mortality from all causes.10
The health risks of not enough, poor, or interrupted sleep are wide-ranging and include fatal accidents, heart-related issues, weakened immunity, blood sugar issues, weight and metabolic concerns, cognitive decline, and emotional highs and lows.2,3,12
When the body is chronically denied sleep, stress hormones such as cortisol steadily rise, which delay sleep. We evolved to boost stress when being chased by a lion, tiger, or bear, but today’s stress levels are 24/7, with little end in sight for many folks. Such chronic stress has a direct impact on sleep. Experts link rising stress levels and elevated cortisol (a hormone released in response to stress) to the rapidly increasing rate of insomnia. The problem is compounded when the lack of sleep causes more stress, which again raises cortisol levels, which further disturbs sleep patterns.2,3
The Story of Moon Milk
Grandma’s suggestion of milk before bed so you could sleep better was scientifically validated for the first time in the 1930s, when milk and cornflakes were shown to deliver a better night’s sleep. But drinking hot milk before bed has been used for thousands of years in Ayurvedic medicine for benefits that reach well beyond sleep. Albeit much different from today’s chronic stress levels, stress was still a health issue even back then.
According to Ayurveda, chronic or excessive stress would deplete a precious substance in the body called ojas. Ojas is said to be the physiological expression of consciousness, in charge of immunity, reproduction, beauty, and the overall health and wellbeing of an individual.
Ojas takes 30 days to be manufactured in the body, and is the result of numerous enzymatic actions that start with digesting food into lymph, blood, muscle, fat, bone, nerve, and reproductive tissues. Once these tissues are successfully made and deemed healthy by the body, the final product, or essence, called ojas, is produced.
When ojas is depleted, either from stress, lack of sleep, bad food, poor digestion, or excessive activity or inactivity, the body breaks down fast. Folks with depleted ojas are exhausted, can’t sleep, have no sexual desire, have dry wrinkled skin, stiff joints, and accelerated experience aging and disease.
In Ayurveda, there are certain foods and herbs that build ojas, and it all starts with milk. Now, I realize milk is a controversial substance, but nonetheless, it has well-documented properties to mitigate numerous stress markers, support sleep, and build ojas. Fortunately, most alternative milks that are free of additives and preservative, including almond and coconut milk, are also ojas builders.
The major problem with today’s cow milk is that it is very difficult to digest. Here’s why:
- It has added hormones, chemicals, and antibiotics
- It is unnecessary homogenized
- It goes through the wrong type of pasteurization
Most healthy grocery stores do sell non-homogenized, vat-pasteurized, and chemical-, antibiotic-, and hormone-free milk. Raw milk may be even better, but is often illegal to sell and buy, or hard to find. Vat pasteurization is a slow and safe heating process at lower temperatures (135 degrees for 20 minutes) that doesn’t damage milk proteins. Many who consider themselves lactose intolerant can enjoy milk once again if the milk is not commercially processed and they have strong digestion.
Recommended: Stop Eating Dairy Until You Read This Report.
LifeSpa’s Moon Milk Recipe
To boost ojas and gain the predicted benefits of sleep, ojas-producing foods and herbs were cooked into the milk before bed. This is about as yummy of a drink as you will ever have.
During my Ayurvedic training in India, I was taught how to make ojas milk using a selection of ojas-building herbs and spices steeped in hot milk. This recipe was used for folks who were fatigued, had difficulty sleeping, compromised immunity, and were run down or aging in general. It was also used to help women recover from childbirth or from any extremely depleting event.
I originally posted this article in 2011 and shortly after it was published, one of my Ayurvedic herb suppliers called me up and thanked me. He told me that it was the exact same recipe his grandmother used to make for him as a child in India. As a gift, he sent me a container of the ojas milk itself. It was such a hit at my office and home thatI asked him if he would make larger quantities to offer as a sleep supplement and that is how our Ojas Nightly Tonic was born!
Original Moon Milk Recipe
1. Add small amounts of these to one cup of cow, almond, coconut or other alternative milk as you slowly bring it to a boil:
1 tbsp chopped dates
2 tsp chopped almonds
1 tbsp coconut meat or flakes
1/2 tsp saffron
1-2 tsp ghee
1/8 tsp cardamom
2. Add ojas-building herbs to the milk (1/8 tsp or one 500mg capsule of each):
Add shatavari and ashwagandhaTo make your Moon Milk (for reproductive health) which was part of the original Ojas Nightly Tonic Recipe
Add turmeric to create a variation of Golden Milk for deeper immune support.
Or use LifeSpa’s pre-mixed Ojas Nightly Tonic, which includes organic dates, organic almonds, organic coconut, organic cardamom, organic ashwagandha, organic shatavari, organic turmeric, and organic saffron.
3. Once the milk, herbs, and ojas-building foods and spices are cooked and off the flame, add ½1 tsp of ojas-building raw honey.
4. Drink one cup of the Moon Milk every morning, night, or both for three months to rebuild ojas levels, reproductive health and support healthy sleep.
Margaret says
Hello John – happy belated birthday. Thanks for all you do with this website over all these years. It is a great resource. I am very run down and look forward to making use of the “Everything” recipe over the next 90 days. I do have a question: I don’t have Saffron – is it ok without this? Also, I don’t have dates – can I use Molasses instead?
Many thanks for your help!
LifeSpa Staff says
Hi Margaret,
We recommend using the ingredients that are in the recipe for the best results!
Best,
LifeSpa Staff
ava says
HOw do you drink almonds, dates, and coconut in a smooth drink?
do you need to blend everything? or strain it? or???
Thanks
Vajra says
Wondering the same thing also when I listen to the video it’s all about getting back to drinking Raquel milk then I see if you’re taking it with powder provided then it sounds like you can do it with coconut or almond milk or any mix of the two. And if it is effective to do it with coconut or almond milk then I’m not gonna bother trying to find Organic you a cow milk. Even though Boulder is usually a good place to try to find anything. I stopped using Cow milk long time ago
Sunanda says
Thanks for giving us these wonderful articles
My question is can ghee and honey be taken together and in what proportion
Thanks
r.h. allen says
Most people are lacking in Magnesium (all electrolytes) (I use Only Citrate’s of Minerals I.e.: Calcium/Magnesium Citrate. Magnesium helps to keep Stool Loose.
There are Many helpful ingredients out there, just keep Searching & Keep The Faith.
Be sure to Google Gramatically correct as possible (this affects your Search Results).
smruti says
Superb post, this is something much required for me. Because of stress at work, I hardly feel sleep. lack of sleeps causes more stress and mind disturbance next day. hope from now onwards milk helps to get some better sleep.
Stefani says
Hi John. Thanks for the recipe. Can I drink it during pregnancy?? Please help.
Debbie Klose says
HI John,
Thank you so very much for your product Ojas LIfe Spa Nightly Tonic . I absolutely love it! Ive had severe chronic insomnia, many bouts of less than 2 hours of sleep a night. This product is amazing,. Ive been sleeping an average of 5 hours a night with one night an entire 7 hours. I started with yin product 2 weeks aGO. I am tearfully filled with gratitude. I use the mixture with raw milk as recommended and I absolutely love the taste. Unfortunately I am being challenged with stomach cramps and constipation that Ive not previously experienced. I have increased my fiber yet I am not getting any positive results. I really want to stay with the raw milk. I was hoping you may have some suggestions for me. I am using A2 type fresh milk from a local farm.
Much appreciation,
Debbie
LifeSpa Staff says
Thanks for sharing your inspiring results Debbie! We are grateful for you too!
If you feel that the milk is an issue for you—based on your past experiences with dairy—then you can substitute with almond or coconut milk, as they are Ojas building as well.
Test Your Tolerance: https://lifespa.com/dairy-test-your-tolerance/
If elimination is a more consistent issue for you, then our Elim 1 formula could be helpful: http://store.lifespa.com/elim1.html
Be Well
Rajkumar says
This is a supper drink…to make it more richer Can I use goats milk instead of cows milk…then with the Ashwagandha & Shatawari 500mg caps can I add Maca 500mg & Tribulus 500mg to the mix…then with cardamom can I add a piece of nutmeg & a pinch of cinnamon…is this good to add or not..please help Dr.John
sanjeev says
My wife is 45year old .she is suffering with sleeplessness and anemia problem.she has 8 grm blood in body .
Wieght lose. Thyroid is normal.please help.
Rasheed says
Thanks for the sleep inducing video. , but please inform is it cow milk or goat milk, camel etc.
Regards
Daniel says
Try unsweetened organic coconut milk with honey preferably honey from your area, this helps my insomnia, inflammation due to allergies that keep me awake.
Aisha says
Hi,
I would like to know if I can have English medicines (medicines prescribe by dermatologist zit 20mg and ultranuron (multi vitamine}) while going through Ojas course.
Jacob says
Does the milk have to be boiled? I like to use raw goat milk. Would simply warming the milk up to body temperature suffice?
Thanks!
John Douillard says
Hi Jacob thanks for the question. For best results try a light boil or simmer, and then remove from the heat. Be well.
Emily says
Hi I love the sound of this restoring drink! I’ve just made up a blend of all the ingredients you listed here, using double amounts so I could have the mixture for a few days. Am I doing it correctly in making a batch and then just putting one teaspoon of the mix in milk? Or are those amounts of ingredients listed for just one cup of milk? It’s not too clear. Wouldn’t want to overdo the amounts of the herbs used. Also would the mix then need to be stored in the fridge? Thanks!
Saraf says
I have tried massaging cow ghee onto the footsoles and found it to give quite a restful sleep,
S L Saraf
Layla Bauder says
Wouldn’t heating the raw milk to over 117 degrees destroy the enzymes and good bacteria that help us to digest it? Also why would you pasteurize unpasteurized milk? Also, the added sugar from the dates and honey not to mention the 1 cup of milk is 24 grams of sugar that’s nearly one’s recommended daily value in one shot and not great before bed or good for those attempting to keep blood sugar levels steady. I’m down with the ghee, the herbs, spice, coco, almonds but what’s up with all the sugs and the heat? Appreciate the response!
Lisa Allen says
Sal asked on Feb. 9th if turmeric could be used instead of the costly saffron. I would also like to know this. That is the only ingredient that makes this remedy cost prohibitive for me.
Thank you!
John Douillard says
Hi Lisa. Thanks for bringing this back into question. Saffron is the better choice because it helps with mood support, reduction in dietary cravings, as well as enhanced learning/memory support. During periods of detoxification and during regular chemical exposure to environmental pollutants, saffron may offer important support for the body’s natural immune response. You can learn more about it’s ojas building properties here: https://lifespa.com/move-saffron-to-your-medicine-cabinet/ Be well.
Carol says
Hi John,
i just wanted to know why is coconut used. What benefits does it have when using it with milk. And why cant we strain the ingredients when we have already boiled the ingredients? And wouldnt it be too heavy to drink this milk as we have used ghee, almonds already. And cant we drink this milk cold.
ayesha says
here organic milk is not available…what to do??
http://gavinmarshalldental.com/ says
The less sq. ft. the better if it all works ,less to heat & cool. But I would tend to agree, about the same sq. ft. in my place 2 beds on main floor (finishing attic now) & could not see slipping in two more BDs in that area.
Preeti says
Hi John…I read your blos and agrees with you but .I have a question here
I have pcos and estrogens/testerone levels are dominant and progesterone level are low..
If i take ojas drink..what quantities of ashawgandha and shatavari should I take?
Thank in advance
John Douillard says
Preeti, thank you for your note. Taking the Ojas at one tsp or so a night will help support healthy sleep and energy throughout the day.
Be well,
Dr. John
Sal says
Hi John,
Considering the price of Saffron, a half teaspoon which I think is 1 gram would make this quite expensive. Can you substitute Turmeric or use a smaller dose of the Saffron?
sharenbocasdipchand says
hi i had my galblader remover but still have complication
Lois Ann says
Just wondering if the almonds, date pieces and coconut flakes are to be strained from the milk before drinking? Or can it all be blended in VitaMix?
John Douillard says
Hi Lois, blending or mixing these nutrient-rich foods into the milk is ideal.
Laura says
Hi Dr John,
Is this ok for all the family?
Kids too?
My son is 6.
Ps thank you for your article on winter immunity the supplement program really has helped my son this year!!!
Huge gratitude from us here in the U.K. for you and all your work & research from the UK!!
John Douillard says
Laura, thanks for your kind note. Yes, this ojas building sleep tonic is great for kids and adults.
Steve Heller says
Hi Doc- Took me quite awhile to make Ojas drink but it sure was delicious. Reason it took so long was hacking into
baby coconut for meat. Do you happen to sell a pre made Ojas building
Formula in powder or pill form ?
Thanks, Namaste,
Steve
John Douillard says
Here is the link to purchase our pre made Ojas formula…
http://store.lifespa.com/ojas.html
Thanks for reading!
Martina says
Hello,
I’d like to try ojas building milk before bedtime and I was just wondering how long should the herbs be cooked for in milk? are there any specifications as to the length of time?
Regards
Martina
John Douillard says
I like to bring the milk to a boil then add ojas formula and remove from heat, let steep until cool enough to enjoy
janine says
hi
i take progesterones and oestrogenes
twice the normal dose for me
do you think that this Ojas drink could interfere with my hormones?
thank to answer
sorry my english is not yet perfect
neha says
can i use sugar in place of honey
i can not have honey
John Douillard says
Hi Neha,
Maple syrup would be the best substitute, but you may not even need the sweetener. I would just omit the honey and see if it still tastes good to you. The dates and milk are quite sweet on their own.
Jeannette Baker says
Hi one site states the measurements of each ingredient to 1/4 teaspoon and another with 1 tablespoon, what is the correct quantity? Also one site has cardamom and the other does not. Lastly do we need to add the herbs Shatavari and Ashwagandha? Are these herbs beneficial to menopause? Thank you
Sol says
I have hypoglisemia, do not eat anything that is sweet. How can I get my slleep? I only drink almond milk. Have gastritis.
Thank you
John Douillard says
Hi Sol,
It is fine to use almond milk in place of dairy. Please check out the following articles and videos for more suggestions on how to get a good night’s sleep:
https://lifespa.com/sleep-solutions-for-your-body-type-sleep-deeply-wake-up-refreshed/
https://lifespa.com/webinar-dreaming-good-nights-sleep/
https://lifespa.com/top-ten-causes-sleepless-nights/
https://lifespa.com/why-you-cant-sleep-the-dark-side-of-blue-light/
Tara says
For the additions to the milk… nuts, spices, ghee, etc.. is it one or more of those ingredients or all of those ingredients we are supposed to add?
John Douillard says
Hi Tara,
The ojas drink is typically made with all of the ingredients listed, but you can create your own version based on what you have on hand as well.
Jane says
Can you substitute a lactose free milk or are the peptides in the the milk sugar?
John Douillard says
Hi Jane,
The peptides are proteins in the milk so lactose free milk should work just as well as regular.
Manjunatha.H.G. says
Before going to bed just analyze your activities of the day, so the next day your actions will be more creative. Omit your wrong.Stop your thoughts. Be sincere to yourself. Go for very nice deep sleep.
VV VV says
Manjunatha.H.G., well said. Once one’s mind is FREED, their negative energy dissipates. Allowing their chakras to become unblocked and generate positive flow.
Jerianne Jackson says
You obviously dont have insomnia