Does Honey Before Bed Actually Help You Sleep? (Here's What the Science Says)

But really, does honey help you sleep well? Yes, but it does not replace medication. It is a natural aid and improves disturbed sleep. Raw honey does not medically treat insomnia, anxiety, and hormonal imbalance. 

Science Behind Disturbed Sleep

Quality sleep equals getting uninterrupted sleep and waking up fresh! No tiredness or the need to sleep more. But how would you know? Here are a few signs that hint at poor sleep:

• You have trouble falling asleep.

• You wake up one too many times during the night. 

• You’re sleepy or tired even after sleeping for the required hours.

What’s the reason behind it? It’s the way your body uses energy while you are asleep. 

While you sleep, your brain still needs a steady supply of fuel, mainly glucose. If that supply drops too low, your body considers it a state of “starvation” and releases stress hormones like cortisol and adrenaline to compensate. These two hormones are naturally stimulating, causing you to wake up in the middle of the night. 

Role of Honey as a Natural Aid

People have been consuming raw honey before bed for years. However, many of them don’t understand “how” it helps them. Let’s take a look. 

1. Stable Source of Energy 

Honey has one of the most interesting compositions. 80-85% percent of honey is made up of different sugars. The remaining 15-17% is water and proteins (0.1-0.4%). The “sugar” is the hero here. 

A small spoon of honey before bed for sleep slowly releases energy, preventing a drop in the glucose levels. This prevents the release of stress hormones, which can wake you up. 

2. Assist in Melatonin

Honey helps in your body produce Melatonin, a sleep-regulating hormone. Here’s how:

• The sugar in honey causes a slight spike in the insulin. 

• This spike clears the amino acids in the blood, allowing tryptophan to enter the brain better. 

• Tryptophan converts into serotonin, which gets converted to melatonin. 

Types of Honey Known to Aid Better Sleep

Research suggests that the following varieties of honey can help improve sleep:

• Buckwheat 

• Eucalyptus 

• Citrus 

• Nairobi dark honey

• Acacia 

Optimal Dosages and Timing

The best time is approximately 20-30 minutes before sleeping. It gives your body enough time to start digestion. 

As an adult, you can consume 1-2 teaspoons. This will give your body enough energy for the night without causing excessive spikes. 

If you consume too little, your body will need more glucose. On the other hand, if you have too much, honey will raise your blood sugar levels, giving you extra energy that can interfere with falling asleep. 

How Can You Consume Honey?

You can eat a spoonful of honey as is. However, many people prefer mixing it with the following drink options:

• Warm herbal tea, like chamomile or peppermint

• Warm milk 

• Lukewarm water if you want to have a lighter option

Pro tip: Avoid adding honey to very hot liquids. Heat can harm some of the enzymes and compounds. 

Is Honey a Medical Alternative for Solving Sleep Concerns?

Honey is not a medical alternative for sleeping concerns. Although it relaxes your body and improves sleep quality, it does not address the root cause of serious concerns. Honey for insomnia might be a supporting aid, but it cannot replace medication if it's necessary. The same goes for hormonal imbalance and anxiety disorders. 

FAQ’s

Does it matter what type of honey I use?

Yes. Raw honey is usually the best because of lesser processing. As a result, it retains most of the natural enzymes and compounds. Although Manuka honey is quite popular, it is most often used for its antibacterial properties and not for sleep specifically. Finally, honey from your supermarkets can be highly processed or altered. Thus may not be as effective. 

Can honey help with waking up at 3 AM specifically?

Yes, it can. Waking up between 2 am and 4 am is often linked to a gradual rise in your stress hormone, cortisol. Since honey offers stable energy and prevents the release of cortisol, it can be of help. 

Will honey make me gain weight?

Honey is high in calories because of the sugars in it. However, it can delay the release of hunger hormones and promote a feeling of fullness. That being said, if you consume too much honey, you will reach the recommended sugar consumption.  

Can I give honey before bed to my child for sleep?

Children under 1 year should be kept away from honey. That’s because their digestive systems cannot safely digest it. Consult your doctor before feeding your children honey. 

Does honey before bed work for anxiety-related sleep problems?

Honey will help you relax and sleep better, but it will not solve the root cause of anxiety. 

Conclusion

So, does honey help you sleep? Honey does not help you “fall” asleep. It only improves your quality of sleep. If you wake up in the early hours, you can try 1-2 teaspoons of honey! 

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