Circadian Rhythm Recipe: Creamy Rose Pu’er

Circadian Rhythm Recipe: Creamy Rose Pu’er

With this week’s “spring forward” time change, indicating the accelerated transition to Spring, it’s extra important to tend to the regulation of our circadian rhythm. The sleep/wake cycle that corresponds to the 24-hour dark/light cycle, or our circadian rhythm, can be compromised by seasonal variations in general, and especially by daylight savings. This expresses as sleep disturbances and poor-quality sleep that can have serious downstream consequences, including hormonal dysregulation, digestive issues, mood disorders, and reduced adaptability. 


This heavenly recipe supports the circadian rhythm’s regulation thanks to both Pu’er and Rose. New research shows that Pu’er tea can help restore circadian rhythm by regulating the metabolism of tryptophan, an essential amino acid that supports the production of serotonin and melatonin and helps harmonize communication in the gut-liver-brain axis. Another study revealed that regular, long-term consumption of Pu’er tea so greatly enhances the gut microbiome and supports the blood-brain barrier that it helps alleviate neuroinflammation and blue light-induced depressive behaviors—another common cofactor in circadian rhythm dysregulation. 


Rose is also supportive as a Shen (Spirit) tonic that promotes the downregulation of the nervous system for improved sleep. It also helps restore balance between Yin and Yang—a real virtue as we transition from the Yin to the Yang phases of the year. By harmonizing our internal energetics, we can better adapt to external changes. Both Pu’er and Rose offer robust digestive and detoxification support, which can likewise be compromised by dysregulation of the circadian rhythm.



  • 1 pearl of Bing Dao Pu’er (or individual serving of Pu’er of choice)
  • 1 C boiled water
  • ¼ C milk of choice
  • 1/2 tsp Rose extract powder
  • 1-2 tsp sweetener of choice


Preparation Instructions:

  • Add the Pu’er to a teapot and top with 1 cup of hot water (185- 195°F is ideal) and steep for 1-5 minutes per your flavor and potency preferences.
  • Meanwhile, add the milk to a milk warmer/frother along with the Rose and sweetener. Blend until integrated.
  • Strain the Pu’er into a mug and top with the sweetened and frothy Rose milk. 


May the provisions that support smooth transitions be delicious and abundant!