Deeper sleep (a natural way to boost your chances).

There are a few things that you can do to improve your chances of getting a good night’s sleep, and I have written about them before.

As for me, after teaching at night I am always hungry. Keeping my evening meal light helps me to sleep better. When it comes to my last drink of the day, I like golden milk, and nutmeg is a great sleep-boosting ingredient to add.

Photo by Charlotte May

At the end of this recipe I’ll share some science to show you why nutmeg is a great spice to have in your kitchen.



  • 1 cup whole organic milk (or cow, oat, almond, coconut…)
  • a pinch of ground black pepper
  • 1/4 to 1/2 teaspoon of turmeric powder to taste
  • a dash of cinnamon and one pinch of cardamom
  • 1 teaspoon of ghee or coconut oil (optional)
    1/3 teaspoon ashwagandha (Withania somnifera) root powder (optional).


1. Put all ingredients into a small saucepan and use a medium heat to warm the milk. Turn it off just before the mixture boils.

2. Pour the drink into a mug and stir it well.

3. Top with fresh ground nutmeg to aid in sleep.

Sweeten your milk with a little fresh honey or maple syrup if desired. Enjoy!

Photo by ArtHouse Studio


Since the twelfth century nutmeg has been used as a spice and traditional remedy. It is rich in anti-inflammatory compounds. This is important, as inflammation is linked to heart disease, cancer, diabetes, and arthritis.

Nutmeg has powerful antioxidant effects. In a small study of 251 patients a nutmeg dominant herbal supplement improved mood and reduced insomnia.

Future research will explore the antidepressant effects of nutmeg as well as its ability to boost the control of sugar levels in the body.


Abourashed EA, El-Alfy AT. (2016) ‘Chemical diversity and pharmacological significance of the secondary metabolites of nutmeg (Myristica fragrans Houtt.)‘.

Pahwa et al (2022) ‘Chronic Inflammation’.

Thanks to Jillian Kubala and Selina Van Orden.

There is so much more to share with you!

It is a grey morning as I write this in Ireland. After over 20 years of experience as a facilitator, studying the sociology of health at MA level, and loads of yoga teaching, I have learned a lot. The question is, what would you like to read about?

I am taking a Winter break to devote some time to my art now. In 2023 I will not be writing many blog posts, however you can get in touch below.

People on my private mailing list who give me feedback and buy my next book will receive a bonus free gift.

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