I am currently living in India to study Ayurveda. Even with a mainly Pitta dosha (heat) I still use turmeric daily in my oatmeal or daliya porridge, no more than half a TSP with a few good shakes of black pepper to assist in digestion of the turmeric. It helps my joint pain. I generally put just a pinch of turmeric in just about everything I eat. Freshly ground or steeped turmeric root with a crushed black peppercorn, mashed gingerroot added to my morning chai is delicious. I have not found either fresh ginger root or turmeric root to be especially spicy. I do recommend a shake or two of black pepper for enhanced flavor. For insomnia I drink warm golden milk on occasion. This warmed milk with just enough turmeric, a little goes a long way actually soothes my nerves and helps me drift off to a cozy slumber in relatively short time. Both turmeric and fresh ginger are staples in my pantry.