• 1 cup unsweetened almond milk
• 1 tsp turmeric powder
• ½ tsp cinnamon
• 1 pinch of black pepper
• 1 tsp raw honey
• ½ tsp ashwagandha powder (optional)

1. Heat almond milk in a small saucepan over medium heat until warm (but not boiling).
2. Whisk in turmeric, cinnamon, and black pepper.
3. Stir in honey and ashwagandha (if using).
4. Pour into a mug and enjoy 30-60 minutes before bedtime.

Turmeric is anti-inflammatory, and ashwagandha is an adaptogen that may reduce cortisol levels, helping you relax.

This golden chai blend can promote relaxation and better quality sleep.

Studies show ashwagandha improves sleep quality in individuals suffering from insomnia .