Mix up your bedtime routine and try this delicious warming berry drink to help improve your sleep. 

Did you know that berries are beneficial for a good night's sleep? According to a review published in 2023, 'berries are rich in micronutrients and antioxidants that may improve sleep quality and duration'. While dairy and soy milk are rich in tryptophan, an amino acid that has been found to promote sleep (of course you can make this with a plant-based milk of your choice if you prefer). 

Enjoy this purple moon milk before bedtime if you want something different to the traditional hot cocoa. I like to make it as a treat for myself when I read a book, something that is much better for falling asleep than screen time. Follow this up with a relaxing meditation and you'll be ready to drift off to dream world. 

Cooking time: 5 min 

Serves: 1 

Ingredients: 

- 2 tbs fresh blueberries 

- 300 ml oat milk (or your milk of choice) 

- Pinch of ground cinnamon 

- 1⁄2 tsp vanilla seeds 

- 1⁄8 tsp of salt 

- 1 tsp maple syrup 

- Optional: purple flowers for decoration 

Steps: 

1. Mix all the ingredients in a blender. 
2. Warm the mixture in a saucepan. 
3. Sieve the warm milk into a cup. 
4. Optional: Decorate with purple flowers like dried cornflower. 

This article is part of our Unlock Your Dreams Masterclass that is available for free, alongside our other masterclasses from The Happiness Challenge to Mindfulness for Modern Life and more on the Rituals app. Download the Rituals app here and start the masterclass today.