Moon Milk Benefits and Recipes for Restful Sleep

Moon milk is just a trendy name for an old-fashioned warm milk before bed. When I was a kid, my dad would make me warm milk with honey and vanilla and it always calmed me down and put me right to sleep. Now, there are all kinds of amazing ingredients I like to add to moon milk to make it a nourishing and delicious nightcap. The purpose of this drink is to help you fall asleep, so we want to use ingredients that will make us feel satisfied and calm. Below I am going to talk about the structure of a good moon milk and how you can customize it for your preferences.

This post may contain affiliate links, which means I make a small commission at no extra cost to you. You can view my Privacy Policy Here.

Milk

Of course, fresh, high-quality milk is the most important ingredient. I like to use raw milk or Organic A2 whole milk. If you’re dairy-free, I would recommend making your own nut or oat milk for best results.

Sweetener

A touch of sweetness will be delicious in any moon milk. I usually do raw honey, maple syrup, or raw cane sugar (especially if I’m whipping with a yolk). Add the sweetener to taste.

Flavor enhancers

My favorite options for flavoring moon milk usually comes from cupboard staples like vanilla, cinnamon, rose petals, cloves, and cardamom.

Sleep aids

Besides the warm milk, an additional sleep aid or two is essential to an effective moon milk. While there are many whole food, and herbal sleep aids, here are a few I always come back to:

Mineral Salt

Adding a mineral-rich salt will give your drink electrolytes and trace minerals in addition to balancing the flavors present in the drink. Just a pinch is all you need!

Protein

Adding a little bit of protein to your moon milk will help to balance the drink so it does not spike your blood sugar. This also means you will feel satisfied and full without the heaviness. Feeling satiated and balanced will also aid a good night’s sleep. I like to whisk in a scoop of collagen to my moon milk for its additional gut-healing benefits as well as protein.

I also usually add a raw egg yolk to the drink. To do this, I whip the yolk with sugar until it is light, fluffy, and creamy, then I add the warm milk and stir to combine. This step is important because whipping the yolk with sugar protects the yolk from scrambling when the hot milk is added. Be sure to always use a local, pastured egg from a farm you trust if you’re going to eat raw yolk.

Additional toppings

Collagen marshmallows
Freshly whipped cream or coconut cream

Other adaptogens

You can add lots of other ingredients with health benefits. Some of my favorites include:

Equipment you will need to make moon milk

How to Make Moon Milk

Instead of giving you one recipe, I’m going to give you an outline of my method so you can make your own moon milk to taste.

In your mug, combine egg yolk and or collagen powder with the sweetener of choice and whip really well (please see notes on egg yolk in the protein section).
On the stovetop, or in your milk frother, steep warm milk with the sleep aid and any additional adaptogens and flavor enhancers
Add a small pinch of mineral salt
Stir everything to combine
Strain milk into the mug and stir to combine with sweetener and protein

Flavor combinations

Magnesium powder + burdock root + chai spices (cinnamon, ginger, cloves, nutmeg, cardamom, allspice)

Lavender + Vanilla

Nutmeg + cacao

Passionflower + hops + rose petals

Ashwagandha + cardamom