If you’ve ever struggled to fall asleep, you might have heard a simple suggestion: have a spoonful of honey. The idea that will honey help you sleep is an old one, backed by both tradition and growing science. It’s a sweet and natural option that many people turn to when they want to avoid sleep medications. Let’s look at how it might work and if it’s right for you.
Will Honey Help You Sleep
So, does it really work? The answer isn’t a simple yes or no. Honey isn’t a sleeping pill. Instead, it supports your body’s own sleep processes. It provides nutrients that help your brain produce the sleep hormone melatonin. For many, this gentle nudge is enough to make a noticeable difference in sleep quality and ease of falling asleep.
The Science Behind Honey and Sleep
Honey is much more than just sugar. It contains glucose, fructose, and a small amount of vitamins and minerals. Its effect on sleep is linked to a few key actions in your body.
First, honey helps restock your liver’s glycogen supply. Your liver needs glycogen to get you through the night without triggering a stress response. If glycogen runs low, your brain can release stress hormones like cortisol and adrenaline to wake you up for fuel. A spoonful of honey before bed helps prevent this.
Second, honey can facilitate the release of melatonin. The natural sugars cause a slight rise in insulin, which helps tryptophan enter the brain more easily. Tryptophan is then converted into serotonin and later into melatonin, the hormone that regulates your sleep-wake cycle.
Finally, the steady energy from honey’s fructose may help your brain use less of its own glycogen stores overnight, promoting a more stable and restful sleep.
What Type of Honey is Best for Sleep?
Not all honey is created equal. For sleep support, you want to choose a raw, unprocessed honey. Processed and heated honeys from the supermarket often have beneficial compounds filtered out.
- Raw Honey: This is honey as it exists in the beehive. It’s unfiltered and unpasteurized, so it retains all its natural enzymes, antioxidants, and pollen. These are the components thought to contribute most to its health benefits.
- Manuka Honey: Sourced from New Zealand, Manuka honey has strong antibacterial properties. While great for overall wellness, it’s also an excellent choice for sleep due to its high nutrient density.
- Local, Raw Honey: Some believe local honey can help with seasonal allergies, which can improve sleep if allergies are causing congestion. The idea is that it exposes you to local pollen in small amounts.
Avoid highly processed “supermarket” honey blends, which may be mostly sugar syrup. Look for labels that say “raw,” “unpasteurized,” or “unfiltered.”
How to Use Honey for Better Sleep
Timing and method matter. You don’t need a lot—just a teaspoon or tablespoon is sufficient. Here are the most effective ways to include it in your bedtime routine.
The Direct Spoonful Method
This is the simplest approach. About 30 minutes before you plan to sleep, take one teaspoon to one tablespoon of raw honey. Let it dissolve slowly in your mouth or just swallow it. Follow it with a small glass of warm water if you prefer.
Honey and Herbal Tea
Combining honey with a calming herbal tea is a classic and effective ritual. The warm liquid is soothing in itself.
- Brew a cup of caffeine-free herbal tea like chamomile, lavender, or valerian root.
- Let it cool slightly so it’s warm but not boiling hot (to preserve honey’s beneficial properties).
- Stir in one teaspoon of raw honey until dissolved.
- Sip slowly 30-60 minutes before bed.
Honey and Warm Milk
This old remedy has stood the test of time. Milk contains tryptophan, and honey helps it reach the brain. Use dairy or a milk alternative like almond milk.
- Gently warm one cup of milk on the stove or in the microwave.
- Stir in one teaspoon of raw honey.
- Add a dash of cinnamon or nutmeg if you like for extra flavor.
The “Sleep Elixir” Recipe
For a more potent option, try this simple mixture. Some people find it very helpful for a deeper sleep.
- Mix 1 teaspoon of raw honey with 1/2 teaspoon of pink Himalayan salt (which contains minerals that support relaxation).
- Combine this mixture in a small jar.
- Take a small portion (about a quarter teaspoon) and let it dissolve on your tongue before bed.
Other Natural Sleep Aids to Pair with Honey
Honey works well along side other natural sleep promoters. Combining them can create a powerful routine.
Magnesium
Magnesium is a mineral that calms the nervous system. A magnesium supplement or a magnesium-rich food like a banana paired with your honey can be very effective.
Calming Herbs
As mentioned, herbs like chamomile, lavender, and valerian root have sedative properties. Using them in tea with honey is a perfect pairing.
Proper Sleep Hygiene
No amount of honey can overcome poor sleep habits. Make sure your bedroom is dark, cool, and quiet. Try to go to bed and wake up at consistent times, even on weekends. Avoid screens for at least an hour before bedtime.
Potential Downsides and Who Should Avoid It
While honey is safe for most adults, there are some important exceptions and considerations.
- Infants Under 1 Year: Never give honey to an infant. It can contain bacterial spores that cause infant botulism, a serious illness.
- Diabetics or Those with Blood Sugar Issues: Honey is a sugar and will raise blood glucose levels. Consult your doctor before using it regularly.
- People on Low-Carb or Keto Diets: The carbohydrates in honey can disrupt ketosis.
- Allergies: Although rare, some people may be allergic to components in specific types of honey.
- Dental Health: Because it’s sugar, it’s important to brush your teeth after consuming honey before bed to prevent cavities.
Start with a small amount to see how your body reacts. Too much can sometimes lead to a stomach ache or a energy spike followed by a crash, which isn’t helpful for sleep.
What If Honey Doesn’t Work For You?
Honey is a gentle aid, not a cure for chronic insomnia. If you’ve tried it consistently for a couple weeks and see no improvement, other factors may be at play.
Consider tracking your sleep habits to identify patterns. Are you stressed or anxious? Is your sleep environment optimal? Do you have an underlying condition like sleep apnea? Persistent sleep problems should be discussed with a healthcare professional. They can help identify the root cause and recommend appropriate treatment.
Frequently Asked Questions (FAQ)
How much honey should I take for sleep?
Most recommendations suggest 1 to 2 teaspoons. A full tablespoon is the maximum most people need. Start with a smaller amount to see how you feel.
Can I use any honey, or does it have to be raw?
Raw, unpasteurized honey is best because it retains its natural enzymes and antioxidants. Processed honey may still have a mild effect due to the sugars, but it won’t be as beneficial.
How long before bed should I have honey?
Aim for 30 to 60 minutes before you plan to sleep. This gives your body time to begin the metabolic processes that support melatonin production.
Is it safe to use honey for sleep every night?
For most healthy adults, yes, in the recommended small amounts. However, be mindful of the extra calories and sugar in your daily diet. Listen to your body and take breaks if you feel it’s necessary.
Does honey help with anxiety-related sleeplessness?
It can help indirectly. By supporting stable blood sugar through the night, it may prevent one physical trigger of wakefulness. For direct anxiety relief, it should be combined with other techniques like meditation or deep breathing.
Can children use honey to sleep?
For children over the age of 1, a small amount (like half a teaspoon) in warm milk or tea can be safe. Always check with your pediatrician first, especially if your child has any health conditions.
Final Thoughts on Honey and Sleep
The question of will honey help you sleep doesn’t have a universal answer, but the evidence is promising. It’s a natural, accessible tool that supports your body’s own sleep biology. By providing the right fuel at the right time, it can help you avoid nighttime wake-ups and promote a more restful state.
Remember, it’s not a magic bullet. The best results come from combining a spoonful of raw honey with other good sleep practices. Create a calming bedtime ritual, optimize your sleep environment, and manage stress. For many people, this sweet addition can be the missing piece for a better night’s rest. If sleep problems persist, don’t hesitate to seek advice from a doctor to rule out any underlying conditions.