Introduction
If you often find yourself waking up between 3 AM and 5 AM, you may wonder what’s causing it. According to traditional Chinese medicine (TCM) and holistic wellness practices, waking up during these early morning hours could be linked to imbalances in your body’s energy flow, particularly connected to the lungs. Stress, anxiety, diet, and even spiritual awakenings are also common factors.
One natural remedy that may help regulate your sleep cycle is a warm, soothing drink before bed. Below is a simple recipe designed to calm your body, promote relaxation, and encourage uninterrupted sleep.
Ingredients
1 cup warm almond milk (or any preferred plant-based milk)
1 teaspoon raw honey (optional for sweetness)
½ teaspoon cinnamon (helps regulate blood sugar and improve circulation)
¼ teaspoon nutmeg (a natural sedative)
1 teaspoon chamomile tea (or a chamomile tea bag)
½ teaspoon ashwagandha powder (optional, for stress relief)
A pinch of sea salt (balances electrolytes and supports hydration)
Instructions
Heat the almond milk in a small saucepan over low to medium heat until warm but not boiling.
Add chamomile tea (or place a chamomile tea bag into the milk) and let it steep for about 5 minutes.
Stir in cinnamon, nutmeg, and ashwagandha powder (if using).
Remove from heat and strain if necessary.
Add a pinch of sea salt and stir well.
Sweeten with raw honey if desired.
Pour into a cup and sip slowly about 30 minutes before bedtime.
Serving and Storage Tips
Serving: This drink is best consumed fresh and warm for maximum relaxation benefits.
Storage: If you need to make it ahead, store it in an airtight container in the refrigerator for up to 24 hours. Reheat gently before drinking, but avoid boiling to preserve the beneficial properties of the ingredients.
Variations
