Introduction

Waking up suddenly at 3 a.m. and struggling to fall back asleep isn’t just frustrating—it can feel oddly specific. Many doctors and sleep specialists note that this pattern often shows up when stress hormones peak, blood sugar dips, or the nervous system stays stuck in “alert mode.” While chronic sleep disruption should always be discussed with a healthcare provider, a calming nighttime routine—especially one that supports relaxation and stable energy—can make a noticeable difference.

One gentle, natural approach is a warm, sleep-supporting drink designed to help your body unwind before bed.

Ingredients:

1 cup unsweetened almond milk (or any milk of choice)

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

1 teaspoon raw honey or maple syrup

¼ teaspoon magnesium powder (optional, food-grade)

½ teaspoon vanilla extract

Pinch of sea salt

Instructions:

Pour the milk into a small saucepan and warm over low heat. Do not boil.

Whisk in cinnamon, nutmeg, and sea salt until well combined.

Remove from heat and stir in honey (or maple syrup) and vanilla extract.

If using magnesium powder, add it last and stir thoroughly.

Pour into a mug and sip slowly 30–60 minutes before bedtime.

Serving and Storage Tips:

Best enjoyed warm and fresh for maximum calming effect.

Drink slowly and mindfully—avoid screens while sipping.

If needed, the mixture can be stored in the refrigerator for up to 24 hours and gently reheated.

Variations: