Milk in the evening is a wonderful natural sedative, Milk contains typtophan, which out bodies convert into melatonin, our sleep hormone. You can also add Valerian studies have shown that as little as 1 grm of this herb an induce relaxation and improve sleep onset. This makes 2 cups.

You will need:

4 cardamom pods

1 cinnamon stick

3 tsp rooibos tea

2-3 teaspoons of valerian root

1 vanilla bean - halved length-ways

Pinch of ground nutmeg

600 millililitres of full cream milk or your fav alternative plus 2 tsp coconut oil)

A little honey to taste

Herb fact ! Cardamom is called Ela in Ayuruvedic medicine and has long been used to balance energy pathways. This the perfect addition to a bedtime brew.

Referenced:The Garden Apothecary Reece Carter