Golden Milk : Your secret to great sleep during the menopause transition

About 8 months into COVID-19 lockdown I went to an ayurvedic retreat center in the blue ridge mountains along the Appalachian trail in BLAND, Virginia called EUPEPSIA.  It was after being holed up with my husband at home cooking, cleaning, shopping and just working. I needed a break, and, a change of scene from the stress of urban living.

When I arrived, I knew instantly I’d chosen well.  Fresh air, rolling hills, lots of hiking, wild animals, hammocks outside and a pool to swim in not to mention lovely super comfy accommodations. 

Anyhow the food was ayurvedic – a traditional healing system over 3000 years old from India.  Which is based on the belief that health and wellness depend on a delicate balance between the mind, body, and spirit

That means for you omnivores, it was vegetarian and mostly cooked vs. raw food.

So I thought, let’s go with it.  

We ate outside in the morning and evenings under a beautiful, covered veranda, and could see the mountains everywhere we looked.  Everything was homemade and grown locally and delicious. It was truly one of the most peaceful places I had been in a while and a welcomed change from the stress of being in the pandemic.  

All the staff members had lived on premises since the pandemic started, and guests had to take covid tests before we arrived.  Eating outside with our own individual tables made it feel cozy but safe too.  And once we got our covid test results back we were allowed to sit at the communal table for really scrumptious meals. 

Each night they had a ritual of offering us golden milk.  Using grass fed milk from the cows in the nearby pasture, turmeric from India, freshly grown ginger root from the greenhouse and cinnamon and ghee- which is clarified butter.  I said no because I don’t do dairy.  But, night after night, they offered it. And finally I became curious enough to finally say yes.  And was pleasantly surprised by the flavor and the effect on my sleep. 

I slept like a baby, and woke refreshed, and was not awakened by hotflashes or night sweats, which was a first in quite some time. 

So, when I returned home, I started to experiment and found that using non-dairy based milks made it even more delicious.  And I began to recommend it to my clients who got similar results of sleeping through the night and reduced hot flashes. You see tumeric is anti-inflammatory, and the honey and sea salt, nourishes your frazzled nervous system which in turn reduces your cortisol.

I won’t go into the benefits but give you the basics which include: it’s anti-inflammatory, improves mood, supports brain function and improves memory, lowers blood sugar levels, boosts immune system, improves bone health and aids digestion.  And that’s just a few. 

Skeptical.  I dare you to try the recipe below for 7-nights straight. Have it just before bedtime and notice how much better you sleep.  Any allergies to anything in this recipe, please substitute as you see fit.   I prefer to make it myself vs. using a pre-made mix.  

Drink my favorite golden milk recipe that you can make at home & sleep better! 

  • 1/2 cup (120ml) of an unsweetened milk of your choice – (almond, cashew, coconut- or dairy if that’s your jam)
  • 1 tsp of turmeric
  • 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
  • 1/2 tsp of cinnamon powder
  • 1 pinch of ground black pepper
  • ¼ teaspoon of pink Himalayan sea salt
  • 1 -2 tsp of raw honey

Directions:  Add all ingredients to a saucepan and gently heat.  Whisk until everything is combined.  Have a cup before bed, you will sleep like a baby. 

Let me know how you like it.   Like this blog? Share it with a friend. 

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