11 Ayurvedic Evening Rituals for Better Sleep Than Melatonin

6. Moon Milk: Warm, Spiced Milk for the Nervous System

What it is: A warm beverage of milk (dairy or plant-based) gently simmered with calming spices like cardamom, cinnamon, nutmeg, and sometimes ashwagandha. Why it helps: Milk contains tryptophan, a precursor to serotonin and melatonin; the ritual of warming and sipping supports digestion and signals safety for sleep. How to do it: Heat one cup of milk with a small pinch of nutmeg and crushed cardamom, stirring on low for three to five minutes. Add half a teaspoon of ashwagandha powder if desired, and strain before drinking. Enjoy about 30 minutes before bed. For lactose-intolerant readers, unsweetened almond or oat milk are good alternatives and still provide a comforting warm drink. Best for which dosha: Pitta benefits from cooling spices and plant milks. Vata finds the warm, oily drink very grounding. Kapha should keep portions small and use lighter plant milks. Safety notes: Those with nut allergies should avoid almond milk; those with milk protein allergies must use safe alternatives. Ashwagandha interacts with some medications such as thyroid therapy and immunosuppressants, so consult your healthcare provider before adding it.