Remember when mom gave you a cup of warm milk before bed to help you fall asleep? Science says it really can be soothing. And there’s a way to take that age-old wisdom up a few nutritious notches: It’s called golden milk.

Golden milk is a warming, antioxidant-rich drink named for its star spice: turmeric. In Ayurvedic medicine, turmeric has been used for millennia to treat basically everything: liver disease, skin problems, respiratory issues, joint pain and more. That’s because turmeric contains curcumin, which hasanti-inflammatory, antimicrobial and even cancer-fighting properties. Some researchers say it’s as potent as taking aspirin or antidepressants.

Don’t Skip These Important Ingredients

The basic recipe for golden milk is just the milk or mylk of your choice and turmeric. From there, you can doctor it up anyway you like, but in order to get the most benefits from your nighttime ritual, it’s a good idea to include two key ingredients: fat and black pepper. Both ingredients increase the bioavailability of turmeric. And they also make it even yummier.

In addition to black pepper and fat (in the form of coconut oil), this recipe calls for other warming spices ginger and cinnamon, plus a pinch of salt to bring out the flavors. Sweeten with maple syrup or honey, but don’t go overboard. Too much sugar might keep you up instead of helping you get more shuteye.