Cherry Rose Moon Milk Recipe

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It’s probably no secret by now that I’m a big proponent of quality sleep. For moms with young children, this is easier said than done. Over the years, I’ve fine-tuned a nighttime routine that works for me. This includes avoiding blue light at night and drinking relaxing drinks.

This delicious Cherry Rose Moon Milk recipe is the perfect way to relax at night.

What is moon milk?

Some of us may remember being given a glass of warm milk for insomnia as a child. It turns out there’s actually some solid science behind the age-old habit of drinking warm milk before bed. In a 2018 study, heart patients were given warm milk and honey twice a day. After just three days, their sleep improved significantly.

In 2020, scientists conducted a meta-analysis of research on dairy and sleep. They found that dairy products improve sleep quality. Interestingly, when cows are milked at night, their milk contains more tryptophan and melatonin. These natural hormones are known to promote restful sleep.

Moon Milk combines warm milk and adaptogenic herbs to reduce stress and give you more rest.

moon milk options

If you’re dairy-free, you can still enjoy a soothing cup of Moon Milk without the milk. Certain plant-based and nut milks, such as almond milk, coconut milk, and oat milk, also work. Oat milk and almond milk both contain tryptophan, melatonin, and magnesium (all of which are good for sleep). Coconut milk also contains magnesium. Use your favorite milk in this recipe.

Calming herbs and adaptogens

Some of the ingredients in Moon Milk are adaptogenic herbs. These herbal remedies nourish the nervous system and help the body recover from stress. They have been used in the Ayurvedic tradition for thousands of years, but have only recently come under scientific scrutiny. Decades of modern research have confirmed how effective these ancient herbs are.

Adaptogens are used to improve physical performance, calm the mind, and restore vitality to the entire body system. Different ones behave differently and some are more secure than others. They are not one size fits all. That said, there are some that work well in most cases.


Unlike most adaptogens, which are stimulating, ashwagandha is a calming adaptogen. It is also the most popular moon milk recipe. Ashwagandha helps with anxiety, fatigue, stress-induced insomnia, anemia, and foggy brain. Plus, lots more.

Pregnant women, people with very high iron levels, or people with hyperthyroidism should not use ashwagandha. I have included ashwagandha powder in this recipe because it is very helpful and safe for many people. However, if you fall into any of the above categories, feel free to omit it from the recipe.

Calming Herbs in Moon Milk

This moon milk contains tryptophan-rich milk, plus several other soothing herbs. Chamomile is a gentle enough scent for babies, but strong enough for adults too. I’ve used it with fussy kids, with eye problems, and to improve my night’s sleep. Learn more about chamomile here.

Another herb we use is rose petals. It adds a gentle floral flavor and a wonderful aroma. Rose supports the nervous system, protects the liver and strengthens the heart. They help relieve both emotional and physical pain.

The final star is the tart cherry juice. This tangy juice contains melatonin, which helps you sleep more.

Important note:

The acids in cherry juice separate raw milk from certain brands of commercial plant-based milk. To test if the milk separates, add a small amount of cherry juice and milk to the cup before mixing all the moon milk ingredients together. If it curdles and separates, omit the cherry juice and increase the rose petals to 1 TBSP and reduce the honey to 1 TBSP or sweeten to taste.

Calming Cherry Moon Milk Recipe

This comforting hot drink contains herbs that promote restful sleep. A combination of tart cherries and sweet honey.

  • Heat water in a small saucepan until it boils. Add the rose petals and chamomile, turn off the heat and cover. Soak for 3-4 minutes.

  • Strain the tea back into the clean pot.

  • Add cherry juice, milk, honey, and ashwagandha powder (if using). Heat over low heat until warm.

  • To make this like a foamy latte, blend in the moon milk for a few seconds. You can use a blender or milk frother.

Nutritional information table

Calming Cherry Moon Milk Recipe

Amount per serving (1 serving)

calorie 228
fat 27 calories

% daily value*

fat 3gFive%

2g polyunsaturated fat

2g monounsaturated fat

sodium 339mg15%

potassium 182mgFive%

carbohydrates 51g17%

Dietary fiber 1gFour%

48g sugar53%

protein 2gFour%

vitamin C 0.2mg0%

calcium 319mg32%

iron 1mg6%

*Percent daily intake is based on a 2000 calorie diet.

  • Add 1 teaspoon of coconut oil or ghee to the mixture for a creamier texture.
  • You can also add a little almond or vanilla extract to enhance the cherry flavor.

Some moon milk recipes call for a blend of turmeric, ground cinnamon, ground ginger, and coconut oil. It’s basically golden milk with ashwagandha added. You can also add cardamom or black pepper to the mix. You can get my golden milk recipe here.

Have you ever drank moon milk? What ingredients do you use most often? Let us know by leaving a comment.

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