How to Create Your Own Moon Milk Recipe

Scrolling through Instagram and Pinterest, if you’re like me, you’ve seen the recipes for Moon Milk, with all of the pretty colors and super fancy herbs and spices.

But you’re not 100% on the benefits or why it’s so dang popular..

What is Moon Milk?

Moon milk is warmed sweetened milk with added spices that aids you in getting restful sleep.

The idea of having warmed milk before may sound horrible to some, but it is an ancient Ayurvedic idea to promote restful sleep.

I remember that it was something that my mom would occasionally recommend for me to help me sleep.

The idea of warmed milk has made a comeback and is now super trendy.. who knew..?

Cinnamon Bun Moon Milk from le creme del a crumb

Benefits of Moon Milk

Sipping on some moon milk before bed will now only relax you due to the tryptophan and melatonin in the milk.

It can also help you get a restful sleep by reducing hunger during the night due to the protein and the fat content.

Waking up in the middle of the night hungry will definitely wreck a good night sleep.

People also report that having warm milk at night can help with digestion, making elimination a higher priority for your body in the morning.

The Case Against Dairy Milk at Night

Dairy milk contains lactose, which is a simple sugar. Having too much sugar before you go to bed can leave you inflamed (let alone with a sugar high) while you’re trying to relax, which is why I recommend using a plant based milk of your choice, unsweetened of course. 

In addition, some people have trouble with dairy milks because they can’t digest the lactose, which can lead to discomfort.

How to Make Moon Milk Yourself

Moon Milk typically consists of 4 types of ingredients which you can mix together in any combination that sounds tasty, or gives you the wanted benefits.

Try making your own from the options below or if all else fails, keep scrolling for recipes from around the web.

Pumpkin Spice Moon Milk

Milk- 1 cup

Whole Milk
Almond Milk
Cashew Milk
Coconut Milk
Oat Milk
Full Fat heavy Whipping Cream
Faux Coconut Milk- 1 cup Hot water  + 1 Tb coconut butter


Ashwangdha powder (helps to reduce stress and balance hormones)  
Reishi mushroom powder (helps promote calm)
Rose powder
Beet Powder
Blue Magik powder (algae)


All spice
Vanilla Extract  
To add a bit of fat: Ghee Coconut butter Coconut oil Use full fat dairy

Sweetener– Optional

Pure Maple Syrup
Date Syrup

*Sweeteners that will give you a sweet flavor but won’t spike your insulin because they contain no real sugars. This is also a good idea for people on a lower carb diet.

Other Moon Milk Recipes

This recipe from Love and Olive Oil looks amazing with it’s blue color from the butterfly pea flower powder that are added. Here is a sweet treat for before bed. You can also sub the brown sugar for a non-sugar sweetener.

How to Create Your Own Moon Milk Recipe
How to Create Your Own Moon Milk Recipe
How to Create Your Own Moon Milk Recipe
How to Create Your Own Moon Milk Recipe






2 responses to “How to Create Your Own Moon Milk Recipe”

  1. Kim Wilson Avatar
    Kim Wilson

    Of all the spices and herbs is there specific combinations that you prefer, as I have never tried any of these in my unsweetened almond milk? I won’t use any honey or other sweetener. I don’t usually like sweets.

    1. Jewels Avatar

      I would start with some lighter flavors like lavender and chamomile with vanilla and see how you like that. If there are other herbs that you prefer, use those. This list is just a starting point for moon milk. The sky is the limit!

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