It’s probably no secret by now that I’m a huge proponent of a good night’s sleep. Easier said than done if you’re a mama with little ones. Over the years I’ve fine-tuned my nightly routine to what works for me. This includes things like avoiding blue light at night and sipping on relaxing drinks.

This delicious cherry rose moon milk recipe is a great way to unwind at night!

What is Moon Milk?

Some of us can remember being given a glass of warm milk as a kid for sleeplessness. Turns out there’s actually some solid science behind the age-old practice of warm milk before bed. A 2018 study had cardiac patients drink warm milk and honey twice a day. After just three days their sleep had significantly improved.

In 2020 scientists did a meta-analysis of studies looking at dairy products and sleep. They found that dairy does improve sleep quality. Interestingly, when cows are milked at night their milk has more tryptophan and melatonin. These natural hormones are known to promote restful sleep.

Moon milk combines warm milk with adaptogenic herbs for less stress and more rest.

Moon Milk Options

Even if you’re dairy-free, you can still enjoy a calming cup of moon milk without cow’s milk. Certain plant-based or nut milks, like almond milk, coconut milk, and oat milk are also beneficial. Both oat and almond milk have tryptophan, melatonin, and magnesium (all great for sleep). Coconut milk also has magnesium. Feel free to use your milk of choice in this recipe.

Calming Herbs and Adaptogens

Part of what makes moon milk moon milk are the adaptogenic herbs. These herbal remedies are nourishing to the nervous system and help the body recover from stress. They’ve been used in Ayurvedic traditions for thousands of years and more recently have come under scientific scrutiny. Decades of modern research confirm just how effective these ancient herbs are.

Adaptogens are used to increase physical performance, calm down, and overall restore vitality to the body’s systems. Different ones do different things and some are safer than others. They’re not a one size fits all. That said there are some that work well for most.

Ashwagandha

Unlike most adaptogens which are stimulating, ashwagandha is a calming adaptogen. It’s also the most popular in moon milk recipes. Ashwagandha helps with anxiety, fatigue, stress-induced insomnia, anemia, and foggy brain. Plus a whole lot more.

Pregnant women, those with very high iron or hyperthyroid should not use ashwagandha. I’ve included ashwagandha powder in this recipe because it’s very helpful and safe for many. Simply omit from the recipe though if you’re in any of the above categories.

Calming Herbs in Moon Milk

In addition to tryptophan rich milk, you’ll find some other soothing herbs in this moon milk. Chamomile may be gentle enough for babies, but it’s also strong enough for adults. I’ve used it for fussy little ones, for pink eye, and a better night’s sleep. You can read more about chamomile here.

Another herb we’re using are rose petals. They add a gentle floral flavor and smell wonderful. Roses also support the nervous system, protect the liver, and strengthen the heart. They can help ease both emotional and physical pain.

Lastly, the star of the show is tart cherry juice. This tangy juice has melatonin that helps increase sleep time.

Important Note:

The acid in the cherry juice will cause raw milk and certain brands of store-bought plant milk to separate. To test if your milk will separate, add a little cherry juice and milk to a cup before combining all of your moon milk ingredients together. If it does curdle and separate, then omit the cherry juice, increase the rose petals to 1 TBSP, and decrease the honey to 1 TBSP or sweeten to taste.

Calming Cherry Moon Milk Recipe

This soothing, warm drink has herbs that help promote restful sleep. Tangy cherry combines with sweet honey.

• Heat the water in a small saucepan until boiling. Add the rose petals and chamomile, turn the heat off, and put the lid on. Let steep for 3-4 minutes.

• Strain the tea and return it to a clean pot.

• Add the cherry juice, milk, honey, and ashwagandha powder (if using). Heat over low heat until warm.

• To make this more like a frothy latte, blend the moon milk for a few seconds. You can use a blender or a milk frother.

Nutrition Facts

Calming Cherry Moon Milk Recipe

Amount Per Serving (1 serving)

Calories 228
Calories from Fat 27

% Daily Value*

Fat 3g5%

Polyunsaturated Fat 2g

Monounsaturated Fat 2g

Sodium 339mg15%

Potassium 182mg5%

Carbohydrates 51g17%

Fiber 1g4%

Sugar 48g53%

Protein 2g4%

Vitamin C 0.2mg0%

Calcium 319mg32%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

• Add 1 tsp of coconut oil or ghee and blend for a creamier texture.
• You can also add a little almond or vanilla extract to complement the cherry flavor.

Some moon milk recipes call for a blend of turmeric, ground cinnamon, ground ginger, and coconut oil. They’re basically golden milk with some added ashwagandha. You can also add cardamom and black pepper to the mix. You can get my recipe for golden milk here.

Have you ever had moon milk before? What are your favorite ingredients to use? Leave a comment and let us know!