Taking turmeric milk, also known as golden milk, before bed is a popular traditional remedy thought to provide many benefits. However, there are also some potential downsides to consider. Here is a detailed look at whether or not drinking turmeric milk at night is a good idea.
What is Turmeric Milk?
Turmeric milk is a beverage made by warming milk with the spices turmeric and often other ingredients like ginger, cinnamon, black pepper and honey. The main bioactive component of turmeric is curcumin, which provides its vibrant yellow-orange color and most of its therapeutic effects. For centuries, people have consumed turmeric milk for its many proposed health benefits. In recent years, it has become a popular drink touted to help with sleep, inflammation, pain, arthritis, immune function and more.
Potential Benefits of Turmeric Milk for Sleep
Here are some of the top evidence-based ways that turmeric milk could help with sleep:
- Contains tryptophan: Milk is a source of tryptophan, an amino acid that can help produce serotonin and melatonin, hormones that promote calmness and sleep.
- Anti-inflammatory: Curcumin has potent anti-inflammatory properties that may reduce inflammation interfering with sleep.
- Pain-relieving: Curcumin may relieve pain such as arthritis, headaches or cramps that disrupt sleep.
- Promotes calmness: The combination of warm milk and soothing spices like turmeric, ginger, cinnamon and honey promotes relaxation.
- Contains melatonin: Dairy milk contains small amounts of melatonin, which helps control the sleep-wake cycle.
- Heartburn prevention: Milk can coat the esophagus and stomach, preventing acid reflux at night.
Potential Downsides of Drinking Turmeric Milk at Night
Despite its benefits, there are also some potential cons to drinking turmeric milk before bedtime:
- Stimulating effect: Curcumin may provide an energizing effect for some, making it harder to fall asleep.
- Blood thinning: Turmeric can act as a mild blood thinner, which may interact with medications or increase bleeding risk.
- Allergies: Milk, turmeric, ginger and other spices added to golden milk may cause allergic reactions.
- Gastrointestinal issues: Some people experience bloating, gas or indigestion from drinking milk at night.
- Blood sugar spikes: Milk contains lactose, a sugar that may spike blood glucose levels.
- Contains caffeine: Black pepper added to turmeric milk has a small amount of caffeine.
Optimal Time to Drink Turmeric Milk
The best time to drink turmeric milk depends largely on individual factors:
- 90 minutes before bed: For most people, drinking golden milk about 90 minutes before sleep allows time for digestion and for its calming effects to kick in.
- With dinner: Having turmeric milk as part of a balanced dinner allows the body time to digest it properly overnight.
- Mid-afternoon: Some people may benefit from a small cup in the mid-afternoon to enhance an energy lull without disrupting sleep.
- First thing in morning: The anti-inflammatory benefits can help start the day off right.
Generally, it is best to avoid drinking large amounts immediately before bed, as this may cause digestive discomfort or stimulating effects that make it hard to fall asleep.
Golden Milk Recipe
Here is an easy golden milk recipe to enjoy in moderation before bedtime:
Ingredients
- 2 cups unsweetened milk of choice (dairy, soy, almond, coconut, etc)
- 1 tsp turmeric powder
- 1/2 tsp cinnamon powder
- 1/2 tsp ginger powder
- Pinch of black pepper
- 1 tsp honey or maple syrup (optional)
Instructions
- Whisk all ingredients except honey/maple syrup in a small saucepan over medium heat until simmering.
- Reduce heat and simmer gently for 5 minutes, whisking occasionally until flavors blend.
- Remove from heat and stir in honey/maple syrup if desired.
- Pour into mug and enjoy warm about 90 minutes before bed.
The Bottom Line
In moderation, turmeric milk can be part of a relaxing pre-bed routine that helps prepare both the body and mind for restful sleep. Curcumin provides anti-inflammatory benefits that may improve sleep quality, while warm milk contains compounds that promote sleepiness. However, digestive side effects or stimulating effects are possible in some people when drinking golden milk too close to bedtime. The optimal time to enjoy this drink is likely 90 minutes before sleep with a moderate serving size. As with any supplement, discuss using turmeric milk with your doctor, especially if you take blood thinners or have bleeding disorders.