If you’re over 60 and finding yourself awake in the middle of the night more often than you’d like, you’re far from alone. Many older adults describe a familiar pattern: falling asleep without much trouble, only to wake up one or several times before morning. The result is often broken rest, daytime fatigue, and the sense that sleep no longer feels as restorative as it once did.
While aging naturally brings changes to sleep, the encouraging news is that small, thoughtful adjustments to your evening routine can make a meaningful difference. One simple habit that has gained renewed interest is a warm, turmeric-based bedtime drink—sometimes called golden milk—with an optional, surprising addition that some people find especially soothing.
This isn’t about a miracle cure. It’s about supporting your body’s natural ability to wind down.
Why Sleep Changes After 60 Are So Common
As we age, sleep architecture changes. Deep sleep (also called slow-wave or non-REM sleep) tends to decrease, while lighter stages of sleep become more frequent. This makes older adults more sensitive to disruptions such as noise, light, temperature changes, or physical discomfort.
Another common factor is nighttime urination, often referred to as nocturia. Studies suggest that more than half of adults over 60 wake at least once per night to use the bathroom. This can be influenced by:
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Reduced bladder capacity
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Changes in how the kidneys process fluids overnight
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Shifts in hormones that regulate urine production
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Evening fluid habits
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Mild inflammation or circulation changes
Stress and mental stimulation in the evening can also interfere with the body’s ability to fully relax before bedtime.
Rather than trying to “fix” sleep overnight, many sleep specialists recommend gentle, consistent cues that signal safety, warmth, and rest to the nervous system. This is where evening rituals can play a powerful role.
The Comfort and Tradition Behind Turmeric Milk
Turmeric has been used for centuries in traditional wellness practices, particularly in Ayurvedic traditions. Its active compound, curcumin, has been widely studied for its antioxidant and anti-inflammatory properties.
While turmeric is not a sleep medication, inflammation and discomfort—especially low-grade, chronic inflammation—can subtly interfere with relaxation and sleep quality. Supporting the body’s natural inflammatory balance may help some people feel calmer in the evening.
When turmeric is combined with warm milk, the result is often referred to as golden milk. This drink has long been used as a nighttime comfort beverage for several reasons:
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Warmth promotes relaxation. Warm liquids can activate the parasympathetic nervous system, which helps the body shift into rest mode.
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Milk contains tryptophan, an amino acid involved in the production of serotonin and melatonin—chemicals associated with mood regulation and sleep.
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The ritual itself matters. Preparing and sipping a warm drink at the same time each evening can become a powerful signal to your body that it’s time to slow down.
Some animal studies suggest that curcumin may support deeper stages of non-REM sleep, and while human research is still emerging, many people report feeling more relaxed and settled after drinking turmeric milk before bed.
A Gentle Twist: Why Some People Add Garlic
At first glance, garlic may seem like an unusual bedtime ingredient. However, in traditional food-based wellness practices, garlic has long been valued for its warming and circulatory-supporting properties.
Garlic contains allicin, a compound formed when a clove is crushed. Allicin has been studied for its potential role in supporting healthy blood flow and vascular relaxation. For some people, this may contribute to a sense of physical ease, particularly in the evening when the body transitions into rest.
In bedtime drinks, garlic is used very sparingly—often just a lightly crushed clove gently infused and then removed. The goal is not a strong garlic flavor, but a subtle warmth that complements turmeric’s earthiness.
That said, garlic isn’t for everyone. Sensitive stomachs or strong taste preferences should always be respected, and the drink works perfectly well without it.
How to Make a Turmeric Bedtime Drink at Home
This simple recipe serves one and can be adjusted to your taste and dietary needs.
Ingredients
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1 cup milk (cow’s milk or unsweetened almond, oat, or coconut milk)
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½ teaspoon ground turmeric (or freshly grated turmeric)
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1 small garlic clove, lightly crushed (optional)
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A pinch of black pepper (helps improve curcumin absorption)
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Optional: cinnamon, ginger, or a small amount of honey
Preparation
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Warm the milk in a small saucepan over low heat. Avoid boiling.
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Add turmeric, black pepper, and the crushed garlic if using.
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Simmer gently for 5–10 minutes, stirring occasionally.
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Remove from heat and strain out the garlic if desired.
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Add optional spices or sweetener.
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Sip slowly about 30–60 minutes before bedtime.
Many people find that the warmth alone is calming, regardless of the ingredients.
Supporting Better Sleep Beyond the Drink
While a bedtime beverage can be helpful, it works best when paired with supportive habits:
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Limit evening fluids. Try to finish most fluid intake earlier in the day and reduce drinking 2–3 hours before bed.
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Elevate your legs briefly in the evening. This can help reduce fluid shifting overnight.
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Create a consistent wind-down routine. Dim lights, turn off bright screens, read, or stretch gently.
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Keep a regular bedtime. Consistency helps regulate your internal clock.
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Engage in light evening movement. A short walk after dinner can support circulation and relaxation.
Small, steady changes often lead to the most sustainable improvements.
What Results Can You Expect?
Some people notice a sense of calm within a few days. Others find that benefits build gradually over one to two weeks. Sleep improvements vary from person to person, and the goal isn’t perfection—it’s progress.
If frequent nighttime wake-ups continue to interfere with daily life, it’s important to speak with a healthcare professional. Persistent sleep disruption can sometimes signal underlying conditions that deserve attention.
Frequently Asked Questions
How often should I drink this?
Many people start with 3–5 evenings per week and adjust based on how they feel.
Is garlic necessary?
No. Traditional golden milk contains only turmeric and spices. Garlic is entirely optional.
Is this safe with medications?
Turmeric and garlic are generally safe in food amounts, but if you take blood thinners or other medications, consult your healthcare provider.
Final Thoughts
A warm turmeric milk drink—whether classic or gently infused with garlic—offers a simple, nourishing way to support relaxation in the evening. Combined with mindful fluid habits and a calming bedtime routine, it may help you ease into more peaceful, restorative nights.
Sometimes, the most effective changes are also the simplest. Your body has spent decades caring for you—it deserves a little extra gentleness at the end of the day.
Disclaimer: This article is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional before making changes to your routine, especially if you have health conditions or take medications.