Golden milk has recently grown in popularity as a sleep aid. But does drinking this turmeric-infused beverage before bedtime actually help you fall asleep faster and sleep more soundly? Here’s what the research says about using golden milk for better sleep.
What is golden milk?
Golden milk is a beverage made by warming milk and mixing in the spices turmeric and black pepper. It sometimes also contains other ingredients like coconut oil, honey, cinnamon, ginger, or ashwagandha.
This drink originated in India and has long been used in Ayurvedic medicine. The key ingredient is turmeric, a bright yellow spice that contains curcumin. Curcumin has anti-inflammatory, antioxidant, and potentially sleep-promoting effects.
Does turmeric help you sleep?
Research suggests that curcumin, the active compound in turmeric, may indeed help with sleep in several ways:
- Reduces inflammation. Chronic inflammation can interfere with sleep quality. Curcumin is a powerful anti-inflammatory that may reduce inflammation in the brain.
- Lowers stress hormones. Elevated cortisol at night can make it hard to fall asleep. Curcumin may help lower cortisol levels.
- Increases melatonin. This brain hormone regulates sleep. Curcumin may boost levels of melatonin.
- Reduces oxidative damage. Turmeric is a strong antioxidant that can minimize oxidative stress damage that interferes with rest.
Some small studies have also found associations between taking turmeric/curcumin supplements and getting more sleep. But more research is still needed on turmeric’s direct effects on sleep in humans.
Do other golden milk ingredients promote sleep?
Aside from turmeric, golden milk often contains other ingredients that may also help with sleep quality:
- Black pepper. Contains piperine, a compound that enhances curcumin absorption.
- Cinnamon. May decrease time to fall asleep and increase sleep efficiency.
- Ginger. Has anti-inflammatory properties that can promote sleep.
- Ashwagandha. An adaptogenic herb used to reduce stress and anxiety.
- Nutmeg. Contains myristicin, a compound that may induce drowsiness.
- Honey. Contains small amounts of sleep-inducing tryptophan.
So the combination of turmeric with these other ingredients may have even greater sleep benefits. But more studies are still needed looking specifically at golden milk itself.
Best time to drink golden milk for sleep
Since golden milk may help induce drowsiness, it’s generally best to drink it about 30-60 minutes before bedtime. This gives enough time for the body to digest it and for the active compounds to start taking effect.
Drinking it too close to bedtime may cause you to wake up and use the bathroom in the middle of the night. Drinking it several hours before bed could mean it wears off before you get to sleep.
About 1 cup is the standard golden milk serving size. You can experiment to find your optimal timing and quantity.
Does golden milk work immediately for sleep?
In general, a single cup of golden milk is not likely to make you fall asleep immediately or act like a powerful sleeping pill. The effects are probably more subtle.
However, everyone is different biologically. Some people may find that golden milk does help them nod off very quickly, especially if they drink larger quantities.
But this would be the exception rather than the norm. Realistically, regular use over time may be needed to experience benefits like falling asleep faster, sleeping longer, and waking up feeling more refreshed.
Golden milk vs turmeric supplements
Both golden milk and turmeric/curcumin supplements provide the benefits of turmeric. But there are some differences:
| Golden Milk | Turmeric Supplements |
|---|---|
| Provides whole turmeric root | Provide isolated curcumin |
| Contains fat to enhance absorption | May contain black pepper for absorption |
| Provides other sleep-promoting ingredients | Contains only turmeric/curcumin compounds |
| Enjoyable warm beverage | Capsules to swallow with water |
In terms of improving sleep, the evidence is still preliminary for both golden milk and curcumin supplements. More studies directly comparing the two would help determine if one is significantly more effective.
Golden milk recipes for sleep
There are many recipe variations for golden milk. Here are two good options specifically formulated to promote sleep:
Basic Sleep Golden Milk
- 1 cup milk (dairy, almond, coconut, etc)
- 1 tsp turmeric
- 1/4 tsp black pepper
- 1 tsp honey
- 1/4 tsp cinnamon
- Pinch of nutmeg
Heat the milk gently, then whisk in the spices. Drink 30-60 minutes before bed.
Sleep Tonic Golden Milk
- 1 cup milk
- 1 tsp turmeric
- 1/4 tsp black pepper
- 1 tsp virgin coconut oil
- 1 tsp Ashwagandha powder
- 1/2 tsp honey
- 1/4 tsp cinnamon
- Pinch of nutmeg
Heat the milk and coconut oil over low heat. Remove from heat and whisk in the spices and honey. Sip 30-60 minutes before bed.
Are there any side effects or risks?
Golden milk prepared with typical ingredient amounts is generally very safe. Side effects are rare but can include:
- Upset stomach if consumed in large amounts
- Allergic reaction in those allergic to turmeric, curry, ginger, or other ingredients
- Sleepiness that carries over into the next day
- Blood thinning if taken in high doses long-term
To be safe, talk to your doctor before trying golden milk if you take any medications or have bleeding disorders. And begin with small amounts to check for allergies.
The bottom line
Golden milk contains compounds like curcumin that may modestly promote sleep by reducing inflammation, lowering stress hormones, increasing melatonin, and more. The combination of turmeric with ingredients like cinnamon, nutmeg, and ashwagandha may further increase those sleep benefits.
However, more direct research is still needed to prove golden milk’s effectiveness, especially studies comparing it to turmeric or curcumin supplements. The existing evidence is very promising, but not definitive.
Golden milk is very safe for most people when consumed in typical quantities. The optimal timing is 30-60 minutes before bedtime. And potential side effects are uncommon.
If you struggle with sleep, golden milk is certainly worth trying. Many people find it to be soothing and sleep-promoting. Make sure to stick with it for 2-3 weeks to give it a chance to take effect.