Rejuv Moon Milk: Deep, Healing Sleep Backed by Science

If you're tired of restless nights and groggy mornings, you’re not alone. Sleep is far more than a nightly routine; it’s your body's most potent source of healing, resilience, and renewal. Modern life constantly disrupts our natural rhythms, leaving millions in search of relief. With over 25 years of clinical experience, I've seen firsthand how simple, science-backed rituals, like my Rejuv Moon Milk, can restore deep, rejuvenating sleep and transform your health from the inside out.

Over the past month, so many clients have reached out, frustrated by restless nights and depleted energy. For some, gentle sleep tips were all it took. Others found relief with Stress and Sleep Support capsules, or needed dedicated help nourishing their gut, yes, nocturnal parasites can disrupt your sleep cycle.  ⁶

Last week I explored why deep, restorative sleep is your body's most potent tool for healing. When you sleep well, your hormones recalibrate, inflammation drops, toxins are cleared from your brain, and immunity is strengthened. ¹ Chronic poor sleep is strongly linked to weight gain, premature ageing, mood swings, weakened immunity, and a higher risk of heart and metabolic diseases. ^{2 5}

As a naturopath and nutritionist for over 25 years, I've seen transformative changes when clients adopt meaningful evening rituals, especially soothing warm drinks that calm the nervous system and support healthy circadian rhythms. ³

One of my personal favourites is Rejuv Moon Milk. This aromatic bedtime drink blends calming herbs and healthy fats to relax your mind, nourish your gut-brain axis, and gently guide your system toward deep, rejuvenating sleep. ⁸

Rejuv Moon Milk Recipe (2025 Upgrade)

Steep yourself in a warm, hormone-balancing ritual to welcome deep sleep.

Ingredients (serves 1)

• 1 cup unsweetened plant milk (almond, coconut, oat, or cashew)
• ½ teaspoon cinnamon
• ½ teaspoon turmeric
• Pinch of nutmeg
• Pinch of ginger
• 1 tsp coconut oil (MCT oil optional)
• Optional add-ins:
  • ½ tsp ashwagandha powder (helps you fall asleep faster) ⁸
  • ½ tsp reishi mushroom powder (calming, immune support)
  • Slight drizzle of raw honey if your blood sugar allows

Method

1. Warm milk gently on the stovetop, keep it just warm, not hot. 
   High heat destroys beneficial plant compounds.
2. Whisk or blend in all ingredients until smooth.
3. Sip slowly 60–90 minutes before bedtime, letting your nervous system unwind.

Why It Works

• Cinnamon stabilises blood sugar levels, preventing nighttime cortisol spikes. ¹⁰
• Turmeric reduces inflammation, supports gut health, and calms the mind. ⁸
• Ginger eases digestion and gently warms the body. ⁸
• Nutmeg has sedative properties linked to GABA modulation. ⁸
• Healthy fats (coconut/MCT oil) regulate hormones and prevent blood sugar dips that interrupt sleep. ¹⁰
• Ashwagandha and reishi (optional) are adaptogens shown in clinical studies to enhance sleep quality. ⁸

Why Deep Sleep Matters 

Modern science is rapidly deepening our understanding of sleep's pivotal role. Here is the latest research-based sleep advice for 2025:

1. The Glymphatic System Activates During Sleep

During deep sleep, your brain clears waste, including beta-amyloid, via the glymphatic system. This process is up to 20 times more active while asleep. ¹

2. Sleep Regulates Immune Function

Poor sleep disrupts immune signalling, increases inflammation, and suppresses natural killer (NK) cells.

Even a single night of sleep restriction can reduce NK activity by up to 70%. ² Over time, chronic sleep loss heightens the risk of viral infections, autoimmune flare-ups, and chronic disease. ⁵

3. Circadian Rhythm = Hormone Balance

Your sleep-wake cycle controls the release of cortisol, melatonin, growth hormone, leptin, and ghrelin, which affect cravings, weight, energy, gut health, and mood.  

Holistic Sleep Support Tips 

These practical, research-backed habits form the cornerstone of healthy sleep (updated 2025):

1. Reduce Blue Light 1–2 Hours Before Bed

Exposure to blue light from screens can suppress melatonin up to twice as much as other wavelengths. Turn off devices early, or use blue-light-blocking glasses and apps. ³

2. Calming Herbal Teas

Valerian, hops, chamomile, and passionflower interact with GABA receptors to gently decompress the nervous system. ⁸

3. Epsom Salt Bath

Absorbed magnesium eases muscle tension and anxiety, supporting restful sleep. Add lavender or frankincense oils for an extra calming effect. ⁸

4. Journal Before Bed

Gratitude journaling and "brain dumps" quiet mental chatter and increase parasympathetic tone, helping you drift off. ⁸

• Write five things you're grateful for
• "Brain dump" your tasks/worries
• Release what's out of your control

5. Rejuv Sleep Support Capsules

The Sleep Support blend calms nerves, enhances the depth of sleep, and balances key neurotransmitters and hormones. ²

Take 1–2 capsules 30 minutes before sleep.

Sweet Dreams Are Made Of This (Restorative Sleep)

Restorative sleep isn't a luxury; it's essential for healing, hormonal balance, immune function, and emotional resilience. ⁴ A single cup of Rejuv Moon Milk, with small evening rituals, can gently shift your sleep trajectory, starting tonight.

If you're struggling, begin with nourishing herbs and this bedtime drink, gradually layering in lifestyle practices. Your body will reward you with calm, restored sleep.

Sweet dreams!

Originally published 18 August 2019. This is an updated & expanded version, published November 2025.

References

1. Xie, L., et al. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373–377.
2. Irwin, M. R. (2016). Sleep and inflammation: partners in sickness and in health. Nature Reviews Immunology, 16(6), 364–374.
3. Harvard Health (2020). Blue light has a dark side.
4. Grandner, M. (2021). Sleep, Health, and Society. Sleep Medicine Clinics.
5. Watson, N. et al. (2024). Sleep and Cardiometabolic Health. American Heart Association Update.
6. Quigley, E.M.M. (2018). Gut-brain axis in health and disease. Gastroenterology Clinics of North America.
7. Johnson, S. & Darling, S. Expert review on the science of Moon Milk ingredients. Verywell Health (2025).
8. Australian MindBody (2024). What is Moon Milk?