Lavender Milk: A Calming Bedtime Drink for Better Sleep
- Astrid van Essen
- 3 days ago
- 3 min read
If you’re like me and find yourself waking up every night around 3 am, staring at the ceiling and struggling to drift back off, then this recipe is worth trying. Those restless nights can feel exhausting, but having a simple, natural remedy to turn to makes a real difference.
One thing that has helped me enormously is turning to gentle herbal remedies. Lavender tea has been a lifesaver for me — the soothing scent and subtle floral taste help calm my mind and prepare me for a restful night. Over time, I’ve experimented with different variations, and this Lavender Sleep Milk recipe has become one of my favourites.

It combines warm milk (dairy or plant-based), calming lavender, and a touch of vanilla and spice. The result is a creamy, fragrant drink that feels like a bedtime hug in a mug. And most importantly, it genuinely helps me relax and improves the quality of my sleep.
Why Lavender Sleep Milk Works
Lavender:
Known for its calming and anti-anxiety effects, lavender has been used for centuries as a natural sleep aid.
Warm milk:
The warmth itself is soothing, and some believe the amino acid tryptophan in milk supports better sleep.
Spices and vanilla:
Cinnamon, nutmeg, and vanilla don’t just taste delicious — they add a comforting aroma that makes the ritual of drinking this even more relaxing.
Honey:
A gentle, natural sweetener that also supports rest by providing a slow release of glucose.
Lavender Sleep Milk Recipe
Ingredients (1 serving):
1 cup almond, oat, or dairy milk
½–¾ tsp dried culinary-grade lavender buds
½ tsp vanilla extract
1 tsp honey or maple syrup (optional)
Pinch of cinnamon or nutmeg
(Optional) 1 chamomile tea bag for extra sleep support
Instructions:
In a small saucepan, gently warm the milk over low heat (don’t let it boil).
Add lavender buds (and chamomile, if using). Steep for about 5 minutes.
Strain to remove lavender.
Stir in the vanilla, honey, and your preferred spice.
Pour into a mug, sip slowly, and relax.
✨ Tip: Froth your milk before serving if you want a café-style creamy finish.
Making Sleep a Ritual
What I love most about this recipe is that it’s more than just a drink — it’s a ritual. Taking a few minutes to prepare something warm and fragrant signals to my body that it’s time to unwind. I usually dim the lights, read a few pages of a book, and sip this slowly before bed.
If you’ve been struggling with sleep (whether due to menopause, stress, or a busy mind), I encourage you to try this recipe. It’s simple, natural, and makes bedtime feel like something to look forward to again.
Frequently Asked Questions
1. Can I drink lavender sleep milk every night?
Yes, as long as you use culinary-grade lavender buds in small amounts (½–¾ tsp), it’s generally safe to enjoy every evening. Many people find that incorporating it into their bedtime routine improves sleep quality over time.
2. What kind of lavender is safe to use?
Always use culinary lavender (often labelled Lavandula angustifolia). Avoid decorative or craft lavender, which may be treated with chemicals and isn’t suitable for consumption.
3. Can I make this recipe dairy-free?
Absolutely. Almond milk, oat milk, or even coconut milk work beautifully in this recipe. Each one gives a slightly different flavour — oat milk is creamy, almond milk is light, and coconut adds a subtle sweetness.
4. Can I prepare it in advance?
It’s best made fresh for the full calming aroma, but you can prepare a larger batch, strain out the lavender, and keep it in the fridge for up to 2 days. Simply reheat gently before drinking.
5. What other herbs can I add for sleep support?
Chamomile pairs wonderfully with lavender and is one of the most popular herbs for use at bedtime. You can also try a pinch of dried rose petals for a floral twist or a little nutmeg for extra warmth and relaxation.