The Best Moon Milk Recipe to Improve Sleep and fight Inflammation

Chronic stress causes stress-related hormones to be continuously present in the body, causing inflammation. There are countless techniques for managing stress, and some can double as physical exercise! A few common methods include yoga, meditation, qi-gong, guided imagery, gratitude journaling, deep breathing, and walking. 

Deep breathing is by far the easiest and fastest way and you can do it anytime and anywhere, so give it a try! even 30-seconds of deep breathing can make a difference.

Getting restful sleep every night is ​

essential in combating inflammation too. While we sleep, our body performs key healing and restoration processes. The average healthy adult needs 7-9 hours of sleep each night. Are you getting enough? ​

If you wake up feeling tired or feel sluggish during the day, you need more sleep.

If you have difficulty getting to sleep or staying asleep, try developing a nighttime routine to help signal your body when it’s time to rest. ​

• Avoid eating or drinking caffeine in the hours before bedtime 
• Participate in calming activities such as going for a walk, meditation, or stretching 
• Try turning off electronics an hour before going to sleep 
• Take a warm bath  - Journal 

What you do as part of your routine is up to you. Just keep in mind a clutter-free, cool room is ideal for adequate sleep.

One of my favorite teas to help me sleep is moon milk made with ashwagandha, moon milk contains a blend of adaptogens and spices to help inspire a blissful night’s rest. You have heard me mention adaptogens many times before they are herbs and plants that have been used for centuries to provide therapeutic benefits and help the human body deal with physical and mental stressors. Click here to check out my adaptogen/adrenal formula.

To improve your sleep. Try this sleepy time moon milk with the adaptogen ashwagandha, paired with nutmeg and cinnamon.

ingredients
•    1 cup milk of choice (whole, almond, coconut, etc.)
•    1/2 tsp. ground ashwagandha powder
•    1/2 tsp. ground cinnamon
•    1/4 tsp. ground ginger
•    a pinch of ground nutmeg
•    1 tsp. coconut oil or coconut butter
•    1 tsp. honey or maple syrup

Make this tea by bringing the milk to a low simmer, but don’t let it boil. Once the milk is hot, whisk in the ashwagandha, cinnamon, ginger, and nutmeg. Gently simmer for 5 minutes. Stir in the coconut oil or butter, and pour the moon milk into a cup. Sweeten with honey or maple syrup, if desired.

You can also easily manage stress, anxiety, and insomnia with herbs. Click here to see my herbal supplements to manage stress and anxiety. My favorite is the herbal sedative, just a little bit is enough to help me feel good and supported in times where anxiety is getting the best of me.

Remember, I'm always here to help if you have any questions email me at Toni@drtonicamacho.com and click here to listen to this week's radio show for free.

Blessings,
Toni