Trouble sleeping? You’ll want to give this sleepy Golden Mylk a go

May 26, 2022

By Dylan Smith

Dreaming of a good night’s sleep? This Ayurvedic ritual holds great wisdom and can be easily integrated into your night-time routine as you prepare to sleep.

Incorporating some of the most nourishing foods: warm milk, herbs and spices – this sunshiney golden milk will help you gain a more restful and undisturbed sleep.

Makes: 1 cup

Cook Time: 5 minutes

  1. Boil 1/2 cup of un-homogenised cows milk (or a plant-based alternative) + 1/2 cup of water until it foams up and is about to overflow out of the pot. You can adjust the ratio according to your taste and digestion – more creamy or more diluted (good for those who have trouble digesting dairy).
  2. After you turn the stove on, add 2 strands of saffron + 1 chopped medjool date + 3 crushed and peeled almonds. Boil until it fully foams up (and is about overflow out of the pot)
  3. After the milk has boiled, add:1 pinch of cardamom powder
  • 1 pinch of cinnamon powder
  • 2.5mL Wanderlust Ginger 
  • 1.25mL Wanderlust Turmeric 
  • 1 pinch of black pepper
  • ½-1tsp ghee

*Note: You can add or subtract the spices and the food items according to your taste and liking.

Stir well and enjoy!

When and how to enjoy?

  • Drink 30-45mins before bed
  • Drink one cup of the golden milk each night for three months to rebuild ojas levels
  • You can also have this in the morning approximately 45 minutes before breakfast
  • It is also a great replacement to coffee

Always read the label and follow the directions for use.


How this recipe builds vitality “Ojas”

Even if you sleep well, this nighttime blend will help build your “Ojas.” Ojas (OH-jas) is is a bio-celestial liquid substance that is important in Ayurvedic anatomy and physiology. It is known as the vital essence. It is considered to be the most refined by-product of digestion, and resides primarily in the heart.

In Ayurveda, vitality, immunity, vigour, reproduction, skin, sleep, digestion, spirituality and physical strength are all influenced by our reserve of ojas.

Building ojas is an art.Perhaps one of the best ways to consistently build ojas is to eat a diet of fresh, unprocessed whole foods in the appropriate season. Further, there are certain foods and herbs in Ayurveda that are great ojas-builders. Milk is one of these.

Dylan Smith is a certified Ayurvedic Practitioner and holistic health educator based in Sydney, Australia, where he runs and operates the Vital Veda clinic for patients and for those who love to nourish themselves with precious herbal elixirs.

Aimed at uncovering the root cause of ailments, Dylan shares wisdom through his podcast, teaching programs and travels the world to share his holistic passion, to teach patients to effortlessly integrate foundational techniques into their daily life so they can thrive.



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