Can Honey Really Improve Your Sleep Quality?

Fall Asleep Naturally With The Help Of These Honey Remedies

People have been using natural remedies based on honey for ages.

In the European countries, people claim that one cup of warm milk combined with one teaspoon of honey taken before going to bed can help you fall asleep faster, while the Chinese claim that one teaspoon of honey every night will facilitate your process of falling asleep and make you sleep tighter.  

There is also an old homemade remedy which includes 2 teaspoons of honey combined with 2 teaspoons of apple cider vinegar and 1 glass of warm water. This is also taken before going to bed.

Mexicans take 1 cup of chamomile tea with 1 teaspoon of raw honey. There are also similar recipes which include 1 cup of passionflower tea with 1 teaspoon of honey or simply a glass of warm water combined with a teaspoon of honey. [1]

But, can honey really help with your sleep quality? In this article, I’m about to discover just about that.

How Can Honey Help With Sleep?

According to Mike McInnis, researcher, pharmacist and author of Eat, Sleep And Slim With Honey, honey can help us improve our overall health and with that, our complete sleep.

Taking honey regularly will help us have enough liver glycogen stores that are necessary for sleeping well for 8 hours.

Our levels of blood sugar will be stabilized and we’ll have enough melatonin released. We need it to rebuild and recover our body tissues while we sleep.

This is what the author calls the HYMN cycle (honey-insulin-melatonin cycle).

Here’s how the cycle looks like if we start taking 1-2 tablespoons of honey right before we go to sleep:

1. When we intake the honey, it goes in our gut, circulates through the liver and starts creating a glucose spike which isn’t very high.
2. This is what releases insulin from our pancreas which is being controlled.
3. When insulin is present in our general circulation it causes tryptophan to go into the brain.
4. Then, tryptophan becomes serotonin which is the key hormone for promotion of relaxation.
5. When it’s dark, in the pineal gland serotonin becomes melatonin.
6. Some body mechanisms like our body temperature become reduced when melatonin activates our sleep. More insulin becomes released from our pancreas then which doesn’t allow our blood sugar to drop fast.
7. Then, the growth hormone becomes released. It is very important for the recovery which appears while we sleep.
8. Many other recovery hormones which help our body and organ tissues rebuild appear. The muscles and the bones and also improved.
9. While we’re in our REM phase of sleep, melatonin starts helping us to create neural cell adhesion molecules. We need them to process short-term memory from our hippocampus that will later become long-term memory in our brain cortex.
10. The most important role belongs to the fructose from the honey. It is converted into glucose by our liver. After a while, it becomes liver glycogen, so our brain has enough glucose for the night period.
11. This doesn’t allow us having some greater insulin spikes.
12. When we have enough glycogen, the stress hormones don’t need to be released.

Still, there has to be more research done on the subject how honey improves our sleep cycle.

What is the Best Type of Honey For Sleep?

I’m sorry to break it for you, but, there isn’t any specific type of honey that is proven to be superior for this purpose.

However, there are different types of honey have unique properties that may support better sleep or help indirectly, such as by reducing coughs or promoting relaxation.

Here are they types of honey it is generally recommended to consume as well as how they might improve your sleep.

Raw Honey

• Nutritional Value: Raw honey contains natural enzymes, antioxidants, and vitamins that support overall health. Unlike processed honey, it retains its original nutrients, which might enhance sleep quality. By the way, you may want to check our comparison guide on Raw Honey vs Regular Honey on that matter.

• How It Helps Sleep: Consuming raw honey before bed replenishes glycogen stores in the liver, which is vital for keeping your energy steady overnight. This can help prevent waking up due to hunger. Plus, raw honey stimulates the release of insulin, which helps tryptophan enter the brain. Tryptophan is then converted into melatonin, the hormone responsible for regulating sleep. [2]

Manuka Honey

• Unique Properties: Manuka honey is known for its strong antibacterial and anti-inflammatory properties due to its high methylglyoxal (MGO) content. While these qualities support overall health, Manuka honey also stabilizes blood sugar levels, reducing sleep disruptions caused by fluctuations [3].

• Sleep Benefits: Like other types of honey, it contains tryptophan, which aids in melatonin production, promoting more restful sleep. Its lower glycemic index further ensures stable energy levels throughout the night. [3]

Linden Honey

• Calming Effects: Linden honey is often recommended for those dealing with insomnia or anxiety because of its ability to relax the nervous system. This makes it a good choice for promoting deeper, more restful sleep.

• Additional Benefits: It can also aid digestion, making it a suitable option after a light evening meal to encourage relaxation and better sleep.

Eucalyptus, Citrus, and Labiatae honey

Certain types of honey, such as eucalyptus, citrus, and labiatae honey, have been shown to reduce cough frequency and severity in children with upper respiratory infections. This improvement in cough symptoms indirectly enhances sleep quality. [4]

Similarly, studies on Iranian honey revealed it to be more effective than some cough suppressants, like diphenhydramine, in improving sleep for children with persistent coughs. [5]

How To Consume Honey Before Bed?

There are a few simple and effective ways to consume honey before bed:

• Direct Consumption: You can enjoy a teaspoon of honey on its own. This is a quick and easy option, especially if you’re short on time.
• Mix with Warm Milk or Tea: Stirring a teaspoon of honey into a glass of warm milk or herbal tea can be a soothing way to wind down. These combinations are popular for promoting relaxation and helping prepare your body for sleep.
• Pair with Foods: For an added benefit, try pairing honey with foods rich in magnesium, such as a handful of almonds or a small bowl of oatmeal. Magnesium is known for its calming effects, and combining it with honey might help enhance relaxation.

Does Honey before bed increases testosterone?

Honey may help increase testosterone levels, but the evidence is mixed and primarily based on animal studies, with limited human research.

Let’s break it down step by step to keep things clear.

Research on animals, particularly rats, has shown that honey can raise testosterone levels. These effects are attributed to honey’s ability to boost luteinizing hormone (which stimulates testosterone production), protect Leydig cells (the cells responsible for testosterone synthesis) from oxidative stress, and inhibit aromatase activity (a process that converts testosterone into estrogen). [6] [7] [8].

When it comes to humans, the evidence is far more limited. One small study on Iraqi men aged 45–60 found that consuming 50 grams of honey daily for 30 days significantly increased testosterone levels. [9]

However, this study involved a small sample size, making it difficult to apply the findings to larger populations.

The conclusion here is that although honey shows promise for increasing testosterone, most of the evidence comes from animal studies and a few small human trials.

So, if you’re thinking adding honey to your diet for this reason, it’s best to treat it as a potentially helpful addition rather than a guaranteed solution.

Does honey before bed help with weight loss?

Although searching for honey before bed and weight loss brings up lots of results, there is no direct evidence that consuming honey before bed specifically aids in weight loss.

However, honey has been studied for its potential to help manage obesity and related metabolic disorders, offering some indirect benefits for weight management.

• Metabolic Effects: Honey has shown promise in improving metabolic health by enhancing lipid metabolism, lowering blood sugar levels, and improving insulin sensitivity. These effects may help with managing weight over time, though the results are not conclusive for direct weight loss. [10] [11] [12].
• Animal Studies: In animal models, honey reduced body weight, fat composition, and adipocyte size (fat cells). These findings suggest anti-obesity potential, but such effects have not been consistently replicated in humans. [13] [14]
• Human Trials: Clinical studies on honey’s effect on weight loss show mixed results. Some trials indicate that honey neither promotes weight gain nor significantly contributes to weight loss, making its role in human weight management unclear. [15]
• Honey Combinations: A study testing a honey formulation with cinnamon, chromium, and magnesium found reductions in body weight and improved lipid profiles. This suggests that combining honey with other ingredients might enhance its metabolic benefits. [16]

As for the idea of consuming honey before bed is more related to its potential role in stabilizing blood sugar and providing energy during sleep. While this might support better sleep and energy levels, again, there is no specific evidence linking bedtime honey consumption to direct weight loss effects.

Having said that, the conclusion is that honey can be part of a healthy diet and may support metabolic health, but it isn’t a guaranteed solution for weight loss – whether consumed before bed or at any other time.

Benefits of Eating Honey Before Bed

Here’s a more complete list of benefits based on anecdotal and scientific facts:

• Natural Sleep Aid: As mentioned earlier, honey may help improve sleep by slightly raising insulin levels. This helps tryptophan – a compound that the brain converts into serotonin – cross into the brain. Serotonin is then transformed into melatonin, the hormone that regulates sleep cycles. This process might make falling asleep easier and enhance sleep quality.

• Blood Sugar Regulation: Taking honey before bed could help keep your blood sugar steady throughout the night. Stable blood sugar levels reduce the chance of waking up due to hunger or a dip in energy, making for more restful sleep.

• Energy Source: Honey provides quick-digesting carbohydrates that can be useful for your body during the night. It helps replenish glycogen stores, which might have been used up during the day, supporting energy balance while you sleep.

• Fat Burning: Some research suggests honey may enhance fat burning while you rest. The natural sugars in honey can signal the liver to release glucose, which can fuel your metabolism during the night – although, again, no direct evidence that consuming honey before bed specifically aids in weight loss.

• Rich in Antioxidants: Honey contains antioxidants that combat oxidative stress and inflammation. By supporting cellular repair and reducing damage, honey may contribute to overall health and wellness when consumed before bed.

• Soothing Effect: If you have a nighttime cough or sore throat, honey’s soothing properties might help. A spoonful before bed can provide relief, improving comfort and promoting uninterrupted sleep.

• Immune Support: Regular consumption of honey has been linked to stronger immune function. Its antibacterial and antiviral properties may help protect against illness, offering added benefits while you rest.

Check Also: 14 Honey Health Benefits Backed By Research

Disadvantages of Eating Honey At Night?

Consuming honey at night doesn’t come without disadvantages -at least for some people. Here are some possible drawbacks you might experience.

• Calories: Honey has a lot of natural sugars, which can add to your calorie intake. Eating it at night might cause weight gain if you don’t watch your overall diet.

• Blood Sugar Spikes: For people with diabetes or sensitive to insulin, having honey before bed can make blood sugar levels spike, which could lead to health problems.

• Cavities: The sugars in honey can cause tooth decay if you don’t take care of your teeth. Eating honey before bed without brushing them can increase the chance of cavities.

• Discomfort: Some of you might feel bloated or gassy when you eat honey close to bedtime. This could mess with your sleep.

• Allergies: If you’re allergic to pollen or bee products, you might have a reaction when you eat honey. This could make you uncomfortable or disturb your sleep.

• Too Much Energy: For some, the sugar in honey might give them an energy boost, making it harder to fall asleep. This can be different for everyone.

Bottom Line

Eating honey before bed might help you sleep better, but it depends on your individual health and diet. Honey can support sleep by stabilizing blood sugar, providing energy, and promoting relaxation. However, it’s high in natural sugars, so consuming too much could lead to weight gain or other issues.

If you have diabetes or allergies, be cautious with honey at night. More research is needed to fully understand how honey affects sleep.

ℹ️ FoodNourish is reader-supported. When you buy through links on our site, we may earn an affiliate commission without any surcharge to you.