Many people over 60 find themselves waking up multiple times at night, feeling frustrated and exhausted the next day. These interruptions can make it hard to feel refreshed, affecting energy levels and daily enjoyment. The good news is that small changes to your evening routine might help support more uninterrupted rest.

One approachable option gaining attention is a warm turmeric-based drink, sometimes called golden milk, with a gentle twist. Keep reading to discover why this traditional beverage is worth considering—and there’s a surprising ingredient that many find makes it even more soothing.

Why Nighttime Wake-Ups Become More Common After 60

As we age, changes in bladder function and sleep patterns are completely normal. Research shows that over half of adults over 60 experience occasional nighttime trips to the bathroom, often due to factors like reduced bladder capacity or shifts in how the body handles fluids overnight.

Other contributors can include:

• Evening habits, such as fluid intake timing
• Common age-related changes in hormone levels that affect urine production
• Mild inflammation or daily stress impacting relaxation

The key is finding gentle ways to support the body’s natural wind-down process without overhauling your entire routine.

But that’s not all—many people notice that what they sip in the evening plays a bigger role than expected.

The Soothing Power of Turmeric in Your Evening Routine

Turmeric has been used for centuries in traditional practices, and modern interest stems from its active compound, curcumin. Studies suggest curcumin supports the body’s natural response to inflammation, which can indirectly promote a sense of calm.

When combined with warm milk, this creates “golden milk,” a comforting drink popular in Ayurvedic traditions. Warm milk itself provides tryptophan, an amino acid that helps the body produce serotonin—a compound linked to relaxation.

Here’s what makes turmeric milk stand out:

• It offers a warm, ritual-like experience that signals bedtime to your body
• Curcumin may help maintain healthy serotonin levels, supporting mood and ease
• The combination can feel nurturing, especially on cooler evenings

Research, including animal studies, indicates turmeric extracts may enhance non-rapid eye movement sleep, the deep restorative phase. Human observations align, with many reporting a more relaxed state before bed.

This isn’t about quick fixes—it’s about incorporating something simple that might add up over time.

Adding a Surprising Twist: Why Some Include Garlic

The image you shared highlights a golden-colored drink with turmeric and garlic bulbs nearby. While classic golden milk focuses on turmeric, some variations gently incorporate garlic for its own traditional uses.

Garlic contains allicin, a compound formed when cloves are crushed. It’s known for supporting circulation and relaxation in blood vessels. A small amount—perhaps one crushed clove infused briefly—might add to the drink’s warming effect without overpowering the flavor.

People who try this combination often say it feels extra comforting, possibly due to garlic’s mild soothing properties. However, start small, as garlic can be strong for some.

The real appeal? Both ingredients are kitchen staples, making this an easy experiment.

How to Make This Turmeric-Garlic Bedtime Drink at Home

Ready to give it a try? Here’s a straightforward recipe that serves one. It’s customizable—use dairy or plant-based milk as preferred.

Ingredients:

• 1 cup milk (cow’s, almond, oat, or coconut for creaminess)
• ½ teaspoon ground turmeric (or fresh grated for extra vibrancy)
• 1 small garlic clove, lightly crushed
• Pinch of black pepper (helps absorb curcumin)
• Optional: Dash of cinnamon, ginger, or honey for taste

Step-by-Step Preparation:

1. Warm the milk in a small saucepan over low heat—don’t boil.
2. Add the turmeric, black pepper, and crushed garlic.
3. Simmer gently for 5-10 minutes, stirring occasionally to infuse flavors.
4. Remove from heat, strain out the garlic if desired.
5. Sweeten lightly if needed, then sip slowly 30-60 minutes before bed.

Tip: Prepare in small batches to find your preferred strength. The warmth alone can be incredibly relaxing.

This ritual takes just minutes but might become a favorite part of your evening.

Additional Tips to Support Uninterrupted Nights

While enjoying this drink, consider these evidence-based habits for better rest:

• Manage evening fluids: Sip most of your water earlier in the day; limit intake 2-3 hours before bed.
• Time diuretics wisely: If you take any, aim for morning or early afternoon.
• Elevate legs briefly: In the evening, this helps redistribute daytime fluid buildup.
• Create a wind-down routine: Dim lights, read, or stretch to cue relaxation.

Habit	Why It Might Help	Easy Start Tip
Limit evening drinks	Reduces overnight urine production	Finish last glass by 7-8 PM
Warm bedtime ritual	Promotes calm and better sleep hygiene	Try the drink 3-4 nights a week
Light evening movement	Supports circulation and relaxation	Short walk after dinner
Consistent bedtime	Regulates body’s internal clock	Aim for same time nightly

Small adjustments like these often make the biggest difference.

What to Expect and When to Seek Advice

Many notice a gentler evening after a week or two of trying turmeric milk variations. Results vary—some feel more relaxed right away, while others appreciate cumulative benefits.

If nighttime wake-ups persist or affect daily life significantly, chat with your doctor. They can rule out underlying factors and offer personalized guidance.

Frequently Asked Questions

How often should I drink this for potential benefits?
Starting with 4-5 evenings a week is common. Listen to your body and adjust.

Can I skip the garlic if it’s too strong?
Absolutely—plain turmeric milk is the traditional favorite for many.

Is this safe alongside medications?
Turmeric and garlic are generally well-tolerated in food amounts, but check with your healthcare provider if you’re on blood thinners or other meds.

Final Thoughts

A warm, spiced drink like turmeric milk—with or without a hint of garlic—offers a simple, time-honored way to unwind. Paired with smart fluid habits, it might just help you ease into deeper, more refreshing nights.

Give it a try and see how you feel. Your body deserves that extra bit of care.

Disclaimer: This article is for informational purposes only and not medical advice. Natural remedies like turmeric milk may support relaxation but are not intended to diagnose, treat, or prevent any condition. Always consult a healthcare professional before making changes, especially if you have health concerns or take medications.