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MAR 28, 2024

Sip Your Way to Better Sleep: The Golden Milk Smoothie Guide

Having trouble sleeping? This trendy new smoothie recipe may be the answer to all your woes.

Read time: 3 minutes

It’s always a good idea to be wary of new fads and trends doing the rounds on social media. But this one caught our eye so we thought we’d give it a go. If you’ve been on TikTok recently, you’ll probably have seen videos like this selling the benefits of the Golden Milk Smoothie. If not, let’s get into it.

On the surface, this smoothie looks like a tasty drink. But deeper than that, it’s made up of a mix of powerful wholesome ingredients that, when blended together act as a sort of nighttime elixir, lulling you to a peaceful sleep. And, if you’re anything like us, a peaceful sleep sounds like a literal dream come true. So let’s get into how to make a Golde Milk Smoothie and then cover how it works its magic.

The Magic Potion: Golden Milk Smoothie Recipe

Before diving into the why and how let's get straight to the what: the recipe itself.


  • 1 cup almond milk
  • 1 ripe banana
  • 1 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • A pinch of nutmeg
  • A dash of black pepper

Preparation Steps

  • Blend: Combine the almond milk and banana in a powerful blender until smooth.
  • Spice it Up: Add the turmeric, cinnamon, nutmeg, and black pepper to the blend. The pepper might seem out of place, but trust us, it has an important role to play.
  • Mix: Blend the mixture until it's completely smooth.

Why These Ingredients?

Alright, you’ve sipped your Golden Milk Smoothie, the flavor is great but what are all those ingredients doing beneath the surface? Let’s take them one at a time.

Almond Milk

Being a dairy-free alternative, almond milk is gentle on the stomach and rich in magnesium - a mineral that plays a crucial role in sleep regulation.


Packed with both potassium and magnesium, bananas help relax overstressed muscles and nerves, creating a more conducive state for sleep.


This flavorful spice isn’t just for adding color and flavor, its active compound, curcumin, has potent anti-inflammatory and antioxidant properties, aiding in reducing stress levels and promoting relaxation.


Known for its blood sugar stabilizing effects, cinnamon can help you avoid those late-night sugar crashes that disrupt sleep.


A pinch of nutmeg has been used as a natural sleep aid for centuries due to its calming properties.

Black Pepper

It might seem odd to add pepper to a smoothie, but it’s there to increase the absorption of the curcumin from turmeric, enhancing its benefits.

The Sleep Connection: How These Ingredients Help

So, on their own, these ingredients are already contributing to better sleep but when combined to make a Golden Milk Smoothie the effect is pretty powerful. For instance, magnesium found in almond milk and bananas helps activate the parasympathetic nervous system - the system responsible for relaxation and calmness. Meanwhile, the anti-inflammatory properties of turmeric help alleviate bodily discomfort that might hinder sleep, and the calming effects of nutmeg all adds to the overall impact. Meaning, like Voltron or Captain Planet, these individual elements combine to make a formidable concoction. If you’re not old enough to remember Voltron or Captain Planet, you should look ‘em up.

Beyond the Zs: The Benefits of Good Sleep

Enhancing sleep quality with a Golden Milk Smoothie doesn't just help you wake up feeling more rested. The benefits of good sleep extend far into your overall health:

  • Boosted Immune Function: Adequate sleep ensures that your immune system is primed and ready to fend off invaders.
  • Improved Mood: Sleep greatly influences your mood and emotional health, reducing the risk of depression and anxiety.
  • Enhanced Cognitive Function: Good sleep improves concentration, productivity, and cognitive function.
  • Weight Management: Sleep regulates the hormones that control appetite, aiding in weight management.

In the end, this Golden Milk Smoothie looks like it’s more than just a fad online, it’s a genuinely solid way to improve your health and vitality through better sleep. As such, by incorporating this simple yet powerful drink into your evening routine, you’ll hopefully feel the benefits in no time. So, blend away, sip slowly, and enjoy a good night’s rest.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.


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