6 Colorful Milk Recipes to Help You Sleep

Have you ever been sent to bed with a warm glass of milk to make the slumber come faster?

This old folktale has some controversy around whether it works – science says the odds are low. But that does not mean that we cannot update this recipe with different science-supported spins. haha

You’ve seen them all over the internet: viral, colorful milk – from strawberry milk to the ever-popular golden milk.

As wonderful as they look (and are), they can also help with sleep, relaxation, muscle recovery, and inflammation.

Relax Your Muscles With Banana Milk With Two Ingredients

colorful milk

Bananas are good news for overworked muscles. Magnesium and potassium, both present in the fruit, can have a positive effect on sleep and insomnia, especially in older adults.

Better still, bananas also contain tryptophan, the sleep-regulating amino acid that we discussed above.

The magnesium in bananas also acts as a natural muscle relaxant, while potassium can be effective in the treatment of restless legs syndrome.

Add a healthy dose of tryptophan and bananas prove to be a triple threat to a good night’s sleep.


  • 1 frozen banana
  • 1 cup of water

optional ingredients

  • Maple syrup
  • Data
  • Vanilla extract
  • Chia or linseed
  • Nuts butter
  • Cinnamon or nutmeg
  • Sea salt


  • Add bananas, water, and optional ingredients to a powerful blender and mix for one minute. Serve immediately and enjoy it.

Banana milk has magnesium and potassium that benefit the overworked muscles, may be effective in the treatment of restless legs syndrome and regulates the sleep cycle with tryptophan.

Gold Milk with Anti-Inflammatory Properties Is the Best Choice for Bedtime

colorful milk 2

We all know that trendy golden milk is a powerhouse with health benefits. From fighting inflammation to providing sufficient antioxidants, turmeric does it all.

The common Ayurvedic medicinal herb is also widely used to help with sleep quality.

Slide this super spice into your bedtime ritual to relax, improve your mood, help depression and potentially lower your anxiety levels (as seen in mice).

For people with chronic conditions, it can also suppress inflammation.


  • 2 cups of milk of your choice (whole, coconut, almond, etc.)
  • 1 1/2 teaspoon. ground turmeric
  • 1/2 teaspoon. cinnamon
  • 1 piece of fresh, peeled ginger
  • 1 tbsp. honey or maple syrup


  • Heat the milk, turmeric, cinnamon, ginger, and honey or maple syrup in a small saucepan until it feels soft.
  • Beat well to dissolve herbs and divide into two mugs.

Golden milk helps to fights inflammation, protects against oxidative damage and sleep deprivation, promotes relaxation and lowers anxiety levels

Fall Asleep Quirk with Matcha Milk and Its Relaxing L-Theanine

Drinking matcha at bedtime is a bit of a controversial topic because of the caffeine that is present in green tea.

However, the caffeine content in matcha is relatively low (less than half of an espresso) and is compensated by the presence of the L-theanine compound.

A cup of antioxidant-rich matcha milk at bedtime can have a positive effect on your anxiety level, your metabolism and your overall health.

To top it all, L-theanine increases serotonin, GABA and dopamine levels, which can improve sleep quality and help you relax.


  • 2 teaspoons high-quality matcha (like matcha love from ito and)
  • 1/4 cup of almond milk (unsweetened is the best)
  • 2 cups just under boiling water (175-185 degrees F)
  • 1-2 tablespoons coconut manna // coconut butter
  • sweetener (optional, optional) I prefer unsweetened mine


  • Place your matcha powder in a cork-dry Vitamix. Add your warm water and manna/butter of coconut and carefully mix on low heat, and after a few seconds carefully apply a medium power. Mix for about 10-15 extra seconds. Add sweetener if necessary.
  • Pour into desired serving cups and pour your favorite almond milk into the side of the bowl to refill. Drink! xxx ck

Matcha milk promotes relaxation due to L-theanine, has positive effects on mood and anxiety and can help maintain a healthy weight

Drink strawberry milk for a dose of melatonin and B-6

Ever tried fresh strawberry milk?

Real strawberry milk was a spring trend in Korea, and now this version can actually be a sweet bedtime sender for children and adults.

For this we can thank the antioxidants, potassium and essential vitamins in strawberries.

Vitamin B-6, for example, is brilliant for balancing the sleep-wake cycle and regulating melatonin. The high vitamin C content of strawberries also makes this great for the general health of the skin.

Think of it as a night-time facial mask – that’s wonderful!


  • 4 tbsp. strawberry puree
  • 2 cups of coarsely chopped strawberries
  • 2 tablespoons. darling, or tasting
  • 1 teaspoon. vanilla extract
  • a pinch of salt
  • 8 Oz. milk of your choice
  • 1 tbsp. chopped strawberries


  • To make the puree: mix the strawberries, honey, vanilla and salt in a fast mixer until smooth and combined.
  • Add 4 tbsp to make the strawberry milk. of the strawberry puree and 1 tbsp. of chopped strawberries on each glass.
  • Top with your cold or heated milk of your choice. Stir and enjoy!

Strawberry milk has vitamin C and antioxidants that help the health of nightly skin, rich in B-6 that regulates melatonin and balances the sleep-wake cycle

Drink cherry pink milk for overnight muscle recovery

Cherries are not only delicious, but are one of the few foods that contain melatonin naturally. Drinking cherry juice before bedtime can improve the sleep quality of adults with insomnia.

This applies in particular to sharp cherry juice.

Tart cherry juice contains a blissful blend of both melatonin and tryptophan, an essential amino acid that helps strengthen the serotonin level of the body.

Serotonin plays a crucial role in the sleep cycle. It also reduces inflammation and improves mood and anxiety levels.

Even better, cherries with antioxidants can also help recovery after the workout.

Dealing with painful muscles? This gives even more reason to reach for this pink drink.


  • 6 ounces of almond milk (preferably homemade)
  • 1/2 teaspoon of ashwagandha powder
  • 4 ounces unsweetened juice from Montmorency
  • 1 tablespoon of honey or maple syrup
  • Dried culinary rose petals


  • Heat almond milk and crisp cherry juice on low heat in a small pot. Remove from heat and add honey and ashwagandha. (If you want to make it really frothy, you can add it to a blender).
  • Top with rose petals and drink hot.