🌙 What is Golden Milk?

Golden Milk, or Haldi Doodh, is a traditional Ayurvedic drink made by blending warm milk with turmeric, black pepper, ghee, and sometimes a dash of cinnamon or cardamom.

Known as a bedtime elixir, this golden-toned drink is:

🌿 Anti-inflammatory

💤 Sleep-inducing

🔥 Metabolism-boosting

🛡️ Immunity-supportive

🌱 Ingredients (For 1 Cup)

Ingredient	Quantity	Benefits
Organic Milk (cow or plant-based)	1 cup	Nourishes tissues, supports sleep
Turmeric Powder	½ tsp	Powerful anti-inflammatory
Black Pepper	1 pinch	Boosts absorption of turmeric
Ghee or Coconut Oil	½ tsp	Enhances bioavailability, soothes digestion
Cinnamon Powder (optional)	¼ tsp	Balances blood sugar, adds flavor
Cardamom (optional)	1 pod crushed	Calms the nervous system
Raw Honey or Jaggery (optional)	1 tsp	Natural sweetener (add after heating)

🍯 How to Prepare

1. In a saucepan, pour 1 cup of milk and heat on low flame.

2. Add turmeric, black pepper, and cinnamon (if using).

3. Stir well and let it simmer for 4–5 minutes.

4. Add ghee and mix until fully blended.

5. Turn off the heat and allow it to cool slightly.

6. Once warm—not hot—add honey or jaggery.

7. Pour into a cup and sip slowly before bed.

🌙 When to Drink Golden Milk

🕘 Best Time: 30–60 minutes before bedtime

🧘 Ideal during stress, cold seasons, joint pain, or detox periods

⏱️ Once daily is enough for most adults

💚 Ayurvedic Benefits

• Balances: Mainly Vata and Pitta doshas
• Promotes: Better sleep, joint health, gut healing, skin glow
• Removes: Toxins, inflammation, and oxidative stress

According to Ayurveda, turmeric (Haridra) combined with ghee acts as a “Rasayana” — a rejuvenating tonic for tissues and immunity.

💡 Tips & Variations

Use almond or oat milk for a vegan version.

Add a small pinch of nutmeg for deeper sleep.

Store a dry mix of turmeric, pepper, and cinnamon for instant prep.

Avoid honey if the drink is piping hot—wait until it cools slightly (never boil honey).

🛑 Who Should Avoid?

Those with milk allergies or lactose intolerance

Pregnant women should consult their doctor before daily turmeric intake

People with heat-dominant conditions (excess Pitta) may reduce frequency

📌 Final Thought

Golden Milk is more than just a trend—it’s Ayurvedic wisdom in a cup. In a world full of sleep struggles, stress, and inflammation, this bedtime drink is a gentle, natural solution.

✨ Calm your mind. Nourish your body. One sip at a time.