What does drinking turmeric at night do? Unlocking the benefits of golden milk

November 3, 2025 •

4 min read

According to ancient Ayurvedic tradition, drinking warm milk with turmeric (often called golden milk or haldi doodh) before bed helps promote relaxation and better sleep. In modern times, many are still curious about what does drinking turmeric at night do, as research points to its anti-inflammatory and antioxidant benefits.

Quick Summary

Consuming a warm turmeric-based drink at night can help calm the body and mind for restful sleep. The curcumin in turmeric provides potent anti-inflammatory effects that may soothe joint pain and aid digestion by reducing bloating. Its properties also help boost mood and support the body's natural antioxidant processes during overnight rest.

Key Points

Promotes better sleep: Curcumin helps calm the nervous system and reduces inflammation, contributing to more restful, uninterrupted sleep.
Reduces inflammation: The active compound curcumin provides powerful anti-inflammatory effects that work overnight, potentially easing joint and muscle pain.
Improves digestion: Drinking turmeric can stimulate bile production and soothe the gut, helping to reduce bloating and gas.
Boosts mood and reduces stress: Curcumin may enhance serotonin and BDNF levels, helping to calm the mind and alleviate anxiety before bed.
Requires black pepper for absorption: To maximize the benefits of curcumin, it should be consumed with black pepper (piperine) and a fat source for significantly better absorption.
Requires moderation: While beneficial, high doses can cause gastrointestinal issues or interfere with certain medications, so moderation is key.

The calming effect of golden milk for sleep

Many people incorporate a warm cup of golden milk into their nightly ritual to promote better sleep quality. Curcumin, the active compound in turmeric, may help to calm the nervous system and enhance the production of key neurotransmitters related to mood and sleep. By mitigating chronic inflammation, which can be a source of discomfort and restlessness, turmeric can help pave the way for a deeper and more uninterrupted night's rest. Furthermore, a warm beverage is inherently soothing, creating a powerful psychological cue for your body that it is time to unwind and prepare for sleep.

Anti-inflammatory and antioxidant power

One of the most well-documented benefits of turmeric is its powerful anti-inflammatory and antioxidant properties, primarily due to curcumin. By drinking it at night, your body can leverage these effects during its natural recovery period. Chronic inflammation is linked to numerous health issues, and consuming a natural anti-inflammatory can help your body's nightly repair processes. The potent antioxidants also combat oxidative stress, which contributes to cellular damage and aging.

Targeting joint and muscle pain

For those who experience joint and muscle pain, especially from conditions like arthritis, the anti-inflammatory properties of curcumin can offer significant relief. A warm turmeric drink can help soothe tired muscles and reduce stiffness, making it easier to relax comfortably and fall asleep. Consistent, moderate intake is often cited as being most effective for managing these symptoms over time.

Improved digestion and gut health

Drinking turmeric at night can have a positive impact on digestive health. Turmeric stimulates bile production, which helps improve fat digestion and can relieve symptoms like bloating and gas. For individuals with inflammatory digestive issues, curcumin's anti-inflammatory properties can help soothe the gut lining and support overall gut health during the overnight hours. Having a warm, soothing drink can also help to settle the stomach after a long day.

Mood enhancement and stress reduction

In addition to its physical benefits, curcumin has been shown to increase levels of brain-derived neurotrophic factor (BDNF), a protein that plays a role in brain health and mood regulation. It can also influence serotonin levels, which helps to promote feelings of relaxation and well-being. Incorporating a soothing, warm mug of golden milk into your bedtime routine can therefore help reduce stress and anxiety, preparing your mind for a more peaceful sleep.

Potential side effects and precautions

While generally safe in moderation, high doses of turmeric or curcumin supplements can cause side effects. These can include gastrointestinal issues like nausea, diarrhea, and bloating. There are also reports of allergic reactions, iron absorption interference, and increased risk of kidney stones in susceptible individuals. It is also worth noting that turmeric can act as a mild blood thinner, and those on blood-thinning medication should consult a healthcare provider. High doses may also increase the risk of liver injury in some individuals, particularly when combined with certain bioavailability enhancers like black pepper.

How to prepare golden milk for nighttime

Creating your own golden milk is simple and allows you to control the ingredients. It is important to add black pepper, which contains piperine, to significantly enhance the absorption of curcumin. Additionally, curcumin is fat-soluble, so using whole milk or a healthy fat source like coconut oil is recommended.

Simple Golden Milk Recipe

Warm 1 cup of milk (dairy or plant-based) in a small saucepan.
Add ½ to 1 teaspoon of turmeric powder.
Stir in a pinch of black pepper.
Optional: Add a small piece of fresh, grated ginger for extra flavor and health benefits.
Sweeten with a touch of honey or maple syrup if desired (add after heating).
Simmer for 5–10 minutes before straining and serving.

Turmeric at Night vs. Morning


Feature	Turmeric at Night (Golden Milk)	Turmeric in the Morning
Primary Benefit	Relaxation, better sleep, overnight recovery, joint pain relief.	Metabolism boost, digestive priming, anti-inflammatory support throughout the day.
Best Time	30–60 minutes before bed to allow for calming effects to begin.	On an empty stomach before breakfast to jumpstart digestion.
Ideal Preparation	Warm milk with black pepper and ginger for soothing effect.	Turmeric water or tea, or in smoothies for an energy boost.
Key Effect	Calms the nervous system, aids restful sleep, soothes inflammation overnight.	Activates digestion, reduces appetite, supports daily metabolic function.

Conclusion

For those wondering what does drinking turmeric at night do, the answer encompasses more than just a single benefit. A warm turmeric drink can be a soothing part of a bedtime routine that supports relaxation, reduces inflammation, and aids digestion. The key is moderation and proper preparation, including the addition of black pepper and a healthy fat for optimal absorption. While not a cure-all, incorporating this traditional remedy thoughtfully can contribute to a healthier, more restful night and a more balanced digestive system. As with any supplement, it is wise to consult a healthcare provider before making it a regular practice, especially if you have pre-existing conditions or are on medication.

For more information on the effects of supplements, consult reputable sources like the Cleveland Clinic. Cleveland Clinic Health Essentials

Frequently Asked Questions

Yes, drinking a moderate amount of turmeric milk nightly is generally safe for most people. A typical recommendation is a pinch or half a teaspoon of turmeric powder in a glass of warm milk. However, it is best to consult a healthcare provider if you are taking medication or have pre-existing health conditions.

Drinking golden milk about 30 to 60 minutes before bedtime is recommended. This timing allows the calming properties to take effect, preparing your body and mind for a peaceful night's sleep.

Yes, adding a pinch of black pepper is crucial. The piperine in black pepper significantly increases the bioavailability of curcumin, the active compound in turmeric, boosting its absorption by up to 2,000%.

Turmeric's potent anti-inflammatory properties, attributed to curcumin, may help reduce joint pain and stiffness associated with arthritis. Consuming a warm turmeric drink at night can help soothe aching joints and promote better relaxation.

In moderation, side effects are minimal. However, high doses can lead to gastrointestinal issues like nausea or diarrhea, and it may interfere with iron absorption or act as a mild blood thinner. Individuals with gallbladder issues or on certain medications should exercise caution and consult a doctor.

Some studies suggest that curcumin may help increase metabolism and reduce fat accumulation, but the effect is generally modest. Turmeric milk should be seen as a supportive supplement to a healthy diet and exercise, not a primary weight loss solution.

Yes, the antioxidant properties of turmeric can help combat oxidative stress, which contributes to skin aging. Regular consumption of golden milk may support a clearer, more radiant complexion.

Yes, you can use plant-based milk alternatives like almond, coconut, or oat milk. This is an excellent option for those with lactose intolerance. Using a fat-containing milk is recommended as curcumin is fat-soluble.