Nighttime milk recipe for a peaceful bedtime


Brewing a bedtime drink can signal to our frazzled mind and body that it’s time to unwind and prepare for rest. Plus, this drink is also super comforting for when you’re in need of a little extra support.

There may be more to the age-old recommendation of warm milk for those struggling to sleep. Milk contains an amino acid called tryptophan, which plays an important role in the production of melatonin – the sleep-inducing hormones our body begins to release as the sun sets. Research shows that increasing tryptophan in our diet can help us to improve our sleep.

One study investigated the impact of tryptophan-enriched cereal on sleep. The results showed that those eating the enriched cereal fell asleep faster – and for longer – compared to those who only ate standard cereal.

Here we’ve added chamomile and lavender for an extra blissful bedtime. Both of these calming herbs are famed for their soothing benefits, and can help us unwind. For instance, research shows that lavender can be a true companion for easing anxiety. One study found that, when taken for six weeks, lavender was shown to improve the mental health and quality of life in patients with post-traumatic stress disorder (PTSD).

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  • 400ml milk
  • 1 tsp dried lavender
  • 1 tbsp dried chamomile flowers or a chamomile teabag
  • 1 tsp raw honey


  1. Put all the ingredients into a small saucepan and heat gently for 10 minutes to infuse.
  2. Strain through a sieve and serve warm.