Sipping Golden Milk at Bedtime Is the Centuries-Old Way to Fall Asleep Fast—Here’s How to Make It

If you’ve got a pulse on food trends, there’s a good chance you’ve heard about golden milk. In recent years, the spiced beverage has caused a buzz on social media, particularly for its benefits as a nighttime drink. But here’s the thing: Golden milk isn’t exactly new. In fact, it’s been enjoyed for centuries—and for good reasons too. Curious? Read on to learn what golden milk is, how to make it, and why it’s so good for the body, according to nutrition experts.

What Is Golden Milk?

“Golden milk, also known as haldi doodh in Hindi, is a traditional Indian beverage made by warming milk with turmeric and other spices,” shares registered dietitian Nisha Melvani, MS, RD. The most basic version calls for ground turmeric, ground black pepper, and milk, but it can also incorporate additional ingredients for extra nutrients and flavor.

Thanks to its health benefits (more on that soon), golden milk has been consumed in Ayurvedic medicine for centuries. But in recent years, the drink has become popular in the West, where it’s often called “turmeric latte” or “golden latte,” Melvani explains. As the beverage has gained attention, people have created golden milk-inspired foods, including golden ice cream and golden milkshakes, says registered dietitian nutritionist Susan Greeley, RDN.

Nutritional Benefits of Golden Milk

If golden milk had a claim to fame, it would be its anti-inflammatory properties. This is due to the turmeric, which contains a powerful anti-inflammatory compound called curcumin, Greeley says. It’s also an antioxidant, meaning it reduces oxidative stress, potentially lowering the risk of chronic disease. The only catch? Curcumin is poorly absorbed on its own, but combining it with black pepper will lend a hand. That’s because it contains piperine, which enhances curcumin absorption by up to 2,000%, Melvani says. Traditionally, golden milk is made with cow’s milk. This ingredient provides satiating protein, along with bone-supporting calcium and vitamin D, Melvani adds.

Why Golden Milk Makes the Best Bedtime Drink

“Although golden milk can be enjoyed anytime during the day, there are some benefits of drinking it before bedtime,” Greeley says. According to Melvani, turmeric may help reduce nighttime inflammation and joint stiffness, potentially making it easier to sleep. Warm milk can also promote sleep by promoting relaxation via tryptophan—a sleep-inducing amino acid—or providing a comforting ritual. “The act of sipping a warm, aromatic drink itself can signal the body to wind down, supporting better sleep hygiene,” Melvani says. Moreover, golden milk is naturally caffeine-free, so it won’t mess with your ability to fall (and stay) asleep.

How to Make Golden Milk at Home

Golden milk is delightfully easy to make at home. Follow these steps, as provided by Melvani:

1. In a small pot over low heat, combine one to two teaspoons of ground turmeric, one cup of warm milk, and a pinch of black pepper.
2. For more flavor, add spices (ginger, cinnamon, cardamom) or sweetener (honey, maple syrup, or date syrup) to taste.
3. Simmer the mixture for 10 minutes, allowing the flavors and beneficial compounds to infuse the milk.
4. Pour the golden milk into a mug and enjoy.

Tips for Making Golden Milk

As mentioned, golden milk is typically made with cow’s milk—but you can also use unsweetened plant-based options such as almond, oat, or soy milk, Melvani says. For best results, use milk with a bit of fat, which will help enhance the absorption of curcumin, she says. Also, “avoid overly thin or watery non-dairy milks for [the] best flavor and consistency,” Melvani suggests. Craving a creamier texture? Add a small amount of ghee or coconut oil to the drink, Greeley suggests. This will also help the absorption of curcumin in the body,” she says. Furthermore, “to make it less gritty, [golden] milk can be strained before drinking.”