Sleepytime Ayurvedic Hot Chocolate

I’ve been thinking a lot lately about connection, and how connection is purpose. To ourselves, to each other, to nature, and to the little rhythms of life that are so easy to lose when we’re busy being, well, human.

And after close to 20 years of studying and teaching yoga, Ayurveda, nutrition, and integrative health, I keep coming back to something wonderfully simple: sometimes the most meaningful shifts begin with the smallest things. Like a warm cup of something delicious before bed. Which brings me to a little gift for you.

Sleepytime Ayurvedic Hot Chocolate (Vegan!)

Because sometimes we need a little less scrolling and a little more sipping!!!

In Ayurveda, sleep is one of the three pillars of health, alongside food and the wise management of our energy. And while no cup of cocoa is going to solve every sleepless night, creating a consistent evening ritual can be a lovely way to signal to the nervous system that it’s time to wind down.

Here’s what you’ll need:

• 1 cup unsweetened oat milk or almond milk

• 1 teaspoon unsweetened cacao powder

• ¼ teaspoon ground cardamom

• ¼ teaspoon ground cinnamon

• A tiny pinch of nutmeg

• ½ teaspoon coconut oil (optional, for a little extra richness)

• 1 teaspoon maple syrup, or to taste

• A splash of vanilla extract

Here’s what to do:

Warm everything together in a small saucepan over low heat, whisking until smooth and fragrant. Pour into your favorite mug, put your phone somewhere that isn’t your hand, and enjoy. Garnish with a cinnamon stick if you like!

A little science and Ayurveda:

Nutmeg has a long history of traditional Ayurvedic use in evening preparations, although clinical evidence for its sleep benefits is limited. Cardamom and cinnamon bring warmth and aroma, while the ritual itself can become a helpful cue for winding down.

And here’s something interesting: cacao naturally contains theobromine and a little caffeine, so if you’re particularly sensitive to stimulants, try this with roasted carob powder instead. Same cozy chocolatey experience, without the cacao stimulants.

My favorite part? Taking ten minutes to do absolutely nothing else while drinking it. Revolutionary, I know. 😜

A little life update from me:

I’ve been busy falling in love with life, teaching, learning, creating, making music, raising my kiddos, and finding new ways to bring the work I love into the world. I would love to reconnect with you in my newly inspired state!

You can find me in person or online at Kripalu, which forever remains one of my favorite places to connect with people who are curious about their health, their lives, and what it means to feel well.

If you’d like to join me for an upcoming program, you can find my Kripalu offerings here:

Kripalu programs

Find me on campus on the daily R&R schedule

Catch me online in the Kripalu Online Studio

I’m also opening up more space in my private integrative health practice (telemedicine and live)!

Spaces are limited, so definitely reach out if you cannot find a time on the scheduler that works for you by replying to this email… this is where I bring together clinical nutrition, Ayurveda, yoga, integrative medicine, and health coaching.

Working privately (or in some AWESOME future groups I have coming up) with me is an opportunity to look at the whole picture of your health, not just isolated symptoms or numbers on a laboratory report (though we will look at those, too!!).

We look at physiology, daily rhythms, food, movement, sleep, stress, what inspires you and the actual life you’re living.

If you’re curious about working together, or simply want to see what I’ve been creating, you can find me here:

Visit my website and private practice

And there’s more coming. New courses, videos, the Upstream group program, a Fertility Over Forty pod, recipes, conversations, writing, and a podcast about something I believe matters more than ever: connection.

Before I go… I hope you’ll remember that health doesn’t have to be another thing we get graded on! You don’t have to do everything perfectly. You don’t need seventeen supplements, a color-coded morning routine, or a refrigerator full of things you don’t particularly enjoy eating.

Sometimes we ALL just need to LOOK UP. CONNECT. Pay attention. Get curious. And begin again.

Thank you for being part of my little corner of the world. I’m so grateful our paths crossed, and I hope they keep crossing.

With all of my love and a warm mug of something,