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Golden Milk Latte Recipe: A Natural Approach To Improve Sleep

If you are tossing and turning every night, or simply have trouble going to sleep, you may have tried countless sleep pills or other medications with little success. We know how awful it is to have a poor night’s sleep. 

A major problem with poor sleep is that it has detrimental effects on the body. Not getting enough sleep may increase the occurrence of mood swings, decrease immune function, and increase weight gain by affecting your hunger and satiety hormones (6). 

For those who are tired of not getting enough sleep and want to find a natural approach to the problem, this golden milk latte recipe could be just your ticket. 

In this article, we’ll go over the golden milk latte benefits, a delicious golden milk recipe, some golden milk latte side effects, and other frequently asked questions regarding this delicious beverage. 

What is Golden Milk?

Golden milk latte is a traditional Indian medicine beverage that traces back to over 4,000 years. The star of the drink, turmeric,  is a powerful anti-inflammatory and with powerful antioxidant properties (3). 

To get golden milk you mix warm milk with an array of other spices, enhancing turmeric’s potency. In Ayurdeva practice, this powerful combination of spices is used to balance the body, energize it, and promote a feeling of calmness. 

Its offering of a comforting daily dose of well-being is one of the reasons why, in recent times, this beverage has gained popularity in wellness communities. 

Can You Drink Turmeric Latte Every Day?

Yes, you can drink a turmeric latte recipe (or golden milk) every day. It may be beneficial for most people since, as previously mentioned, it may help reduce inflammation due to turmeric’s powerful anti-inflammatory properties. 

However, while turmeric latte can be a healthy addition to your diet, it’s essential to maintain a balanced overall nutrition. Relying solely on turmeric latte for health benefits may not provide all the nutrients your body needs. 

Are Golden Milk Lattes Good?

Yes, a golden milk latte with turmeric has countless of health benefits. Here are some key reasons why this drink is considered to be a powerhouse of wellness. 

Powerful Antioxidant Properties

Turmeric, the main ingredient in golden milk latte, is high in curcumin which is a strong antioxidant. Antioxidants can help reduce oxidative stress, which in turn can help reduce inflammation and decrease the risk of chronic illnesses, such as heart disease and diabetes (1). 

If you want to learn more about the other health benefits of turmeric, check out our other article on the Benefits Of Turmeric

Better Digestive Health

Some of the spices in golden milk have powerful digestive properties. Cinnamon is often associated with helping manage sugar levels and improve digestion (8). On the other hand, ginger can aid an upset stomach and reduce the symptoms of nausea (7). 

For those who are still struggling with digestive issues, check out our recipe for Ginger Turmeric Tea

Enhanced Immune Function

A strong immune system is crucial for defending the body against infections and illnesses. Golden milk’s antioxidant and anti-inflammatory properties, mixed with immune-boosting spices like cinnamon or ginger, can help strengthen the immune system and support overall wellness (4)(2). 

Check out other health of Turmeric And Cinnamon


Improved Mood and Brain Function

Beyond its physical health benefits, golden milk may also have positive effects on mental well-being. 

Curcumin has been studied for its potential antidepressant and cognitive-enhancing properties (3). Some evidence suggests that it can help alleviate symptoms and support brain health by promoting the growth of new brain cells. 

Better Sleep

Finally, golden milk’s calming effects can be attributed to its blend of ingredients, each known for its relaxation-inducing properties. 

As we’ve seen, turmeric can help reduce anxiety and promote relaxation. This makes it easier to go to sleep and stay asleep. In addition, cow’s milk or plant-based alternatives (like almond or coconut) contain tryptophan which is a precursor for melatonin (5). 

Melatonin is often referred to as the “sleep hormone” since it plays a crucial role in regulating the sleep-wake cycle. So, consuming a warm milk beverage (or plant-based alternative) may increase melatonin levels, signaling to the body that it’s time to wind down and prepare for sleep. 

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Does a Golden Milk Latte Have Caffeine?

No, a traditional golden milk latte that is made with turmeric, spices, and milk doesn’t contain any caffeine. However, some variations of golden milk latte recipes may include ingredients that can contain caffeine. 

If you are looking to avoid caffeine, it’s best to stick to a traditional golden milk recipe. Avoid foods that contain  caffeine, like a shot of espresso, cafeinated milk alternatives, or matcha

Who Should Not Drink Turmeric Milk?

Even though golden milk has countless health benefits, there are some people who may need to exercise caution or even avoid consuming it altogether. Here are some of the people who should approach turmeric milk with caution or consult with a health professional first before adding it. 

  • Pregnant or breastfeeding women. High doses of turmeric may stimulate the uterus, leading to complications for pregnant or breastfeeding women. However, this is mostly seen in turmeric supplements and a high turmeric consumption throughout the day.
  • People with gallbladder problems. Turmeric may stimulate the production of bile, which may be problematic for people with gallbladder issues or gallstones.
  • Those taking blood-thinning medications. Turmeric is a natural blood-thinner. Consequently, it may interact with certain medications, such as anticoagulants or antiplatelet drugs.
  • People with digestive issues. While turmeric may aid in digestion, some people like those with irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD) may have exacerbated symptoms.

What Are The Side Effects of Turmeric Milk?

While turmeric milk is generally safe and well tolerated by most people, some may experience certain side effects, such as digestive issues or allergic reactions. 

It’s also worth mentioning that turmeric may interact with certain medications. So, if you are taking chronic medications, it’s best to speak with a health professional to ensure you can consume golden milk daily. 

Read more: Raw Milk Benefits: Will the Advantages Outweigh the Potential Risks?

Golden Milk Latte Recipe

The golden milk latte is much more than beneficial for health. It is a comforting beverage that can be crafted to cater various dietary preferences. Here is how you can make this delicious recipe at home. 


  • 1 cup of milk (dairy or non-dairy)
  • 1 teaspoon of ground turmeric
  • ½ teaspoon of vanilla extract
  • A pinch of black pepper
  • A pinch of ground pepper
  • A pinch of ground cinnamon
  • Sweetener of choice (stevia, monk fruit, or honey)


  1. In a small pot, combine the milk and spices.
  2. Heat the mixture over low heat, stirring constantly. Wait until it comes to a gentle boil.
  3. Simmer for about 10 minutes and allow the flavors to meld.
  4. Strain the milk to remove the spices.
  5. Sweeten to taste and enjoy.

Variations For Every Plate

  • Vegan: use almond milk, coconut, or oat milk for a creamy, plant-based version.
  • Keto: replace the milk with almond or coconut milk and choose a keto-friendly sweetener like stevia or erythritol. You can also add MCT oil or ghee.
  • Spice boost: experiment with additional spices like cardamon or clove for a custom profile.

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  • What is the best time to drink turmeric milk? 

You can have turmeric milk in the morning, as a replacement for coffee, or at night as part of your sleep routine. In addition, thanks to its powerful ingredients it can also be a great pre- or post-workout drink to help soothe muscles. 

  • How much golden milk should I drink a day?

You can start with one cup a day to see how your body reacts. Check if you have any unwanted symptoms of digestive problems. If you don’t have any struggles with the recipe, you can add a couple more cups throughout the day. 

The Bottom Line

As you progress on your quest for improved wellness and better sleep, consider adding golden milk to your nightly routine. With its blend of turmeric, spices, and warm milk, this ancient elixir offers a natural and nourishing way to unwind and prepare your body for restorative sleep. 

By embracing the golden goodness in this soothing beverage, you can cultivate a bedtime ritual that promotes relaxation, reduces stress, and sets the stage for sweet dreams and a rejuvenated morning. 

That said, why not raise a mug of golden milk and embark on a journey to sweeter, more restful slumber? Your body and mind will thank you for it.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Antioxidants and prevention of chronic disease. (pubmed, 2004)
  2. Cinnamon polyphenol extract affects immune responses by regulating anti- and proinflammatory and glucose transporter gene expression in mouse macrophages. (pubmed, 2008)
  3. Curcumin for depression: a meta-analysis. (pubmed, 2020)
  4. Immunomodulatory and anti-inflammatory therapeutic potential of gingerols and their nanoformulations. (pubmed, 2022)
  5. Melatonin and Tryptophan Affect the Activity–Rest Rhythm, Core and Peripheral Temperatures, and Interleukin Levels in the Ringdove: Changes With Age. (pubmed, 2009)
  6. Short- and long-term health consequences of sleep disruption. (pubmed, 2017)
  7. The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy. (pubmed, 2016)
  8. The Effect of Cinnamon on Glucose of Type II Diabetes Patients. (pubmed, 2013)
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