If you're constantly tossing and turning at night, you're not alone. Sleep issues affect millions worldwide—and many people are seeking natural solutions that don't rely on medications. The good news? A new 2024 study published in Food & Function suggests that honey for sleep may be more than an old wives' tale—it might actually be a science-backed remedy for better rest.
Researchers from Universiti Malaysia Terengganu and BioInnovSphere Labs conducted an extensive review of honey’s effect on sleep. Their findings support what traditional wellness systems have claimed for centuries: that honey’s unique blend of natural sugars, antioxidants, and bioactive compounds can improve sleep quality.
📖 Read the study here to explore the science behind honey’s sleep-enhancing properties.
How Does Honey for Sleep Actually Work?
You might be wondering—how can something so sweet help you sleep? The answer lies in your body’s sleep-wake cycle and the way honey interacts with important hormones like melatonin and cortisol.
Here’s how it works:
-
Melatonin Boost: Eating honey before bed causes a gentle rise in insulin, which helps tryptophan enter the brain. Tryptophan is later converted into serotonin and then into melatonin—the hormone that signals your body it's time to sleep.
-
Blood Sugar Stabilization: Honey also helps stabilize blood glucose levels during the night. Balanced blood sugar prevents spikes in cortisol, the stress hormone that can wake you up and disrupt deep sleep.
Together, these effects make honey for sleep a powerful natural aid for both falling and staying asleep.
Why Honey Stands Out Among Natural Sleep Aids
Unlike synthetic sleep medications or melatonin supplements that may cause grogginess, honey works gently and supports the body’s natural rhythms. Plus, it’s more than just sugar—it contains over 180 nutrients, including:
-
Antioxidants like flavonoids and phenolic acids
-
Amino acids and enzymes
-
Trace minerals like zinc and magnesium
These compounds contribute to honey’s anti-inflammatory, calming, and gut-supporting properties—making it one of the most multifunctional natural remedies in your kitchen.
How to Use Honey for Sleep: Simple Nighttime Rituals
You don’t need a complicated routine to benefit from honey. Here are a few simple ways to include it in your nighttime wind-down:
-
Take 1 teaspoon to 1 tablespoon of raw honey 30 minutes before bed.
-
Mix it into chamomile tea, warm milk, or golden turmeric latte.
-
Add a drizzle to your bedtime smoothie or oatmeal.
-
Pair it with calming herbs like passionflower or valerian root for added benefits.
Consistency is key—incorporate it into your nightly routine and observe how your body responds over a week or two.
A Note of Caution
As beneficial as honey can be, it’s not right for everyone. Keep these safety tips in mind:
-
People with diabetes or blood sugar sensitivities should consult a healthcare provider before use.
-
Never give honey to children under 1 year old, due to the risk of infant botulism.
-
If you’re allergic to bees or pollen, use honey cautiously and watch for any reaction.
Final Thoughts: Should You Try Honey for Sleep?
If you're looking for a natural, affordable, and science-backed way to improve your sleep, honey could be the missing piece in your bedtime ritual. It’s safe for most adults, widely available, and has stood the test of time in wellness traditions around the world.
So tonight, skip the late-night scrolling—and instead, reach for a spoonful of honey. It might just be the sweetest sleep solution you’ve never tried.
Want to elevate your entire nighttime routine? Pair your honey ritual with our relaxing teas for deeper sleep. 🛏️ Explore Paizlie’s Teas.
