The Spanish Society of Neurology (SEN) estimates that Between 20 and 48% of the adult population experience difficulty initiating or maintaining sleep at some point., If you belong to that elite percentage of insomniacs, improving your lifestyle habits, taking care of your diet, exercising or creating a relaxing environment can help. Sleep better and improve your sleep hygiene.
Dinner greatly affects the time to sleep: a greasy, heavy or abundant meal causes sleepiness, heartburn or restlessness. Instead, have a light dinner and include in the dish foods rich in substances such as melatonin, tryptophan or magnesium It is ideal for providing better comfort to your body.
In terms of beverages, avoid caffeine and alcohol a few hours before bedtime. Betting on hot milk or a nice relaxing infusion – yes, without milk – will help you. But if you’re looking to innovate a little, Ayurveda, the traditional medicine with thousands of teachings behind it, has a secret for you: moon milkOr the milk of the moon.
What is moon milk? A slightly spicy, medicinal drink with 3 rich ingredients and calming propertiesIdeal for solving sleep problems, reducing stress and anxiety, and relaxing before going to bed. We have a close analogy in Spain: The milk with honey that your grandmother gave you was not much different.
moon milk ingredients
There are only 3, although you can add other complements.
as they explain to the magazine well and goodis an easier and more modern version of Ksheerpaka“Classic Ayurvedic Preparation in Milk and Water with Medicinal Herbs”.
- a cup of milk: If you are vegetarian or vegan, you can replace cow’s milk with plant milk like almond milk
- Spices: Add a teaspoon of freshly grated nutmeg, turmeric, a pinch of cinnamon or cardamom powder. There are many combinations. is the traditional version Ashwagandha powder – a quarter of a teaspoon is enough – and lavender flowers.
- One spoon honey.
Adding a little ghee or coconut oil or using other spices like ginger is also optional.
if you get AshwagandhaWhose scientific name is Withania somnifera, you moon milk It would be much more powerful. since Body Mind suggest that it is one of the most important plants in traditional Indian medicine, renowned for its adaptogenic properties.
This warm and relaxing drink is good for stress and helps you fall asleep faster, as well as calm the mind and overactive thoughts.
The herbs it contains are full of beneficial properties: nutmeg has sedative abilities and combats mental exhaustion, stress or fatigue; Turmeric is known for its anti-inflammatory properties and cardamom prevents heaviness in the stomach, bloating and gas.
in the matter of Ashwagandha In particular, the ancient Ayurvedic tradition recognizes soothing and rejuvenating properties, A 2019 double-blind, randomized, placebo-controlled study concluded that it may also improve sleep quality and sleep onset latency in people with insomnia and anxiety.
how to prepare moon milk To fight insomnia and rest better
- Heat a saucepan and add the chosen beverage and condiments. Also lavender flowers if you chose to include them.
- Bring the drink to a boil, immediately take it off the heat and let it cool slightly.
- Add honey and mix again.
- As a final touch, you can make foam with a mini mixer.
Experts recommend taking moon milk About an hour before bedtime to get all of its sedative and relaxing effects.
Remember that vegetable milk is sweeter, so it is recommended to weigh the amount of honey or ignore other sweeteners.