Recipes
Golden Milk: The Original Anti-Inflammatory Nightcap
A simple turmeric milk recipe — plus the science of why warm spiced milk is a worthwhile bedtime ritual.
4 min read
Last updated Traditional wisdom + modern evidence Educational, not medical advice
Golden milk (haldi doodh) is a traditional Indian and Persian-influenced bedtime drink. The combination of turmeric, warm milk, and a pinch of black pepper turns up the absorption of curcumin.
Recipe (serves 1)
1 cup milk of choice, 1/2 tsp turmeric, pinch of black pepper, 1/4 tsp cinnamon, pinch of cardamom, 1 tsp honey (added off heat). Warm everything gently for 5 minutes, whisking, then sip slowly.
Why it works at night
Warm milk supplies tryptophan, the spices are calming and anti-inflammatory, and the ritual itself signals the nervous system to wind down.
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