How To Make Golden Milk For Sleepy Time

Golden Milk or Turmeric Milk is one of my favorite autumnal treats!

Fall is starting to show its head here in California, and everyone is getting sick at the office. I usually make golden milk when I'm starting to feel a cold come on.

I swear it helps destroy my oncoming cold, and also helps with depression and general feelings of ICK. There's a bunch of other benefits for drinking golden milk that i'll mention down at the bottom on this post, so stay tuned. ;)


When I'm feeling sick, I try to avoid too much sugar and caffeine as well, so I make this recipe to have no caffeine in it, which also makes it perfect for sleepy time!

This recipe is good for one or two servings, so if you want to make a big batch of it I would at least quadruple the recipe to have enough for the week. You just need to store in an airtight contain and keep the remainder of the golden milk concentrate in your fridge!


Here's what you need to feel like you are drinking a cozy, spicy sweater:


  • cheesecloth (you'll thank me later and you'll use this so much if you love making concoctions at home)
  • 1 oz ginger (or roughly thereof)
  • 1.5 oz fresh turmeric root (or 1 tbsp turmeric powder is fine too, I just don't like all the sludgy powder at the bottom.)
  • 6-8 whole cloves
  • 1 tsp nutmeg
  • 3 tsp cinnamon
  • 1 tsp allspice
  • sweeter of choice to desired sweetness levels. I usually use my favorite locally sourced honey (link) , agave, or even sometimes stevia! (this makes it vegan friendly!)
  •  2 tsp vanilla extract
  • 4 cups of water

Alternative versions:

If you want this to be like a chai latte, add in 4 bags of black tea. I usually love using STASH double chai spice. Just give me all the spices. But any sort of black tea will do.

If you are a pumpkin spice gal, add in a tablespoon of pumpkin puree and a dash of almond extract for some extra fall cozy goodness. From personal experience, it'll have a shorter lifespan in your fridge. Probably about 3-5 days depending. Smaller batches are better for this particular golden milk version.



  • Toss the tea bags into the 4 cups warming water on the stove (if you are making the caffeinated version).
  • While your water is starting to boil, chop up your roots (not too small if you aren't using cheese cloth. it'll make straining everything out much easier)
  • Put all your dry ingredients into a largish square if cheese cloth with the roots and tie off.
  • Carefully put your cheesecloth ball into the boiling water.
  • Boil for 5 minutes, then let simmer for about 20.
  • Then add in your sweetener and let your concoction reduce down a little further. You want it to be thick and almost syrupy since this is a concentrated form.
  • Once you have reached the desired thickness, turn off heat and remove your cheesecloth tea bag.
  • Stir and serve your golden milk concentrate with your favorite milk! I love using almond milk to complement the fall spices.

So simple right? Store your leftovers in an airtight container so you can enjoy it later!


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Here are some of the benefits of drinking golden milk on a regular basis:

  • Turmeric is a well-researched anti-inflammatory as well as a super strong antioxidant.
  • It helps to build general immunity.
  • Turmeric has anti-viral and antibacterial properties, which makes it great for helping cold symptoms.
  • Turmeric and ginger are both super great for your digestive system.
  • Turmeric has been known to help keep your liver in good shape!
  • Turmeric has been known to help headaches, especially those associated with stress, cold symptoms or sinus problems. ( This I have PERSONALLY experieced  along with all the cold helping things)
  • Hey ladies, because Tumeric is a natural anti-inflammatory, as well as Ginger, this drink is also super helpful for menstrual bloating and pain. (omg it really helps me so much and advil and motrin to not work for me very well)

I am no health practitioner, but I have found that drinking golden milk on a regular basis has definitely helped with all the benefits mentioned above.

It's delicious, it makes me feel cozy and sleepy and happy, AND keeps those dang colds at bay. WIN WIN for sure!

I hope you guys enjoyed! What are some of your favorite ways of making golden milk? Mention it in the comments below!