How to Consume Honey Before Bed for Better Sleep

Struggling to fall asleep or stay asleep?

You’re not alone. Millions of people battle insomnia, restless nights, or poor-quality sleep. While there are many remedies available, one of the most effective and natural sleep aids might already be in your kitchen: honey.

Yes, consuming honey before bed can actually help you fall asleep faster and stay asleep longer.

Let’s explore how honey supports restful sleep, the benefits of eating honey at night, and the best ways to consume it for your nighttime routine.

Does Honey Help You Sleep?

The short answer: Yes. But how?

Honey contains a unique combination of:

• Natural sugars (mostly glucose) – These help the brain absorb tryptophan, a sleep-inducing amino acid.
• Trace minerals – Including magnesium and potassium, which support muscle relaxation and calm the nervous system.
• Antioxidants – That reduce stress and inflammation, supporting deeper, more restorative sleep.

In fact, several studies have explored how honey for sleep works by:

• Fueling the liver overnight to regulate blood sugar levels
• Supporting the production of melatonin, the sleep hormone
• Reducing nocturnal cortisol spikes (a major cause of midnight wakeups)

Benefits of Eating Honey at Night

Taking honey before bedtime can improve your sleep—and much more:

How to Consume Honey Before Bed for Better Sleep

There are several effective and easy ways to take honey before bedtime. Try one or alternate them throughout the week.

1. One Teaspoon of Raw Honey (Simple & Direct)

• Take 1 teaspoon of raw unfiltered honey straight from the spoon.
• Do it 20–30 minutes before bed.
• Let it melt slowly in your mouth for best absorption.

Why it works: This small dose gives your liver just enough glucose to regulate blood sugar and support the brain during sleep.

2. Warm Water + Honey

• Mix 1 teaspoon of honey in a cup of warm (not hot) water
• Drink it 30 minutes before bed.

Why it works: This soothes the digestive tract and may help with acid reflux, a common sleep disruptor.

3. Honey + Chamomile or Herbal Tea

Add honey to a calming herbal tea like:

• Chamomile
• Lavender
• Lemon balm

Let the tea steep and cool slightly before adding honey.

Why it works: The combination of honey with natural sedative herbs helps relax your body and mind for restful sleep.

4. Honey and Warm Milk

• Add 1 teaspoon of honey to warm milk (dairy or plant-based)
• Drink about 30 minutes before bedtime.

Why it works: Milk contains tryptophan, and honey helps shuttle it to the brain where it turns into melatonin and serotonin.

5. Honey and Cinnamon

• Mix 1 tsp honey with a pinch of cinnamon
• Optional: Add to warm almond milk or oat milk

📝 Why it works: Cinnamon helps regulate blood sugar levels and enhances the calming properties of honey.

How Much Honey Should You Take Before Bed?

The ideal dosage is 1 to 2 teaspoons of raw honey before bed.

Avoid overdoing it. Too much sugar at night may have the opposite effect and raise your blood sugar too much, disrupting sleep.

Best Time to Take Honey Before Bed

• 20 to 30 minutes before sleeping
• Not immediately after a heavy meal
• On an empty or lightly filled stomach works best

Why Raw Honey Is Best for Sleep

Raw honey retains all the enzymes, nutrients, and antibacterial properties that are often lost in pasteurized or filtered varieties.

Try Pure Raw Brands’ Unfiltered Honey, known for its full spectrum of health-supportive properties.

Looking for even more benefits? Consider:

• Black Seed Infused Honey – Supports immunity and calms inflammation
• Raw Cacao Infused Honey – Contains magnesium, known for improving sleep quality
• Wellness Blend Honey – With turmeric, ginger, and lemon zest for added relaxation

Honey and Sleep: Backed by Science

Scientific evidence supports the idea that honey:

• Prevents adrenaline surges at night (which can wake you up)
• Increases tryptophan availability in the brain
• Enhances slow-wave sleep, the most restorative sleep phase

A 2010 study in the Journal of Medicinal Food highlighted honey’s impact on glucose metabolism and oxidative stress reduction, both crucial for deep sleep.

Is Honey Safe to Take Every Night?

Yes, for most adults, honey is safe and even beneficial as part of a nighttime routine.

✅ Safe for:

• Adults
• Teens
• Elderly

⚠️ Not recommended for:

• Children under 1 year old (due to botulism risk)
• Diabetics without consulting a healthcare provider

Honey for Sleep: Summary Table

Final Thoughts: Sweet Dreams Start With Honey

Adding honey to your nighttime routine is a simple, delicious way to enhance your sleep quality naturally. Whether you take it on a spoon, in tea, or with warm milk, this golden elixir works with your body—not against it.

Looking for the perfect honey to try?

Pure Raw Honey offers:

1. Unfiltered Honey
2. Black Seed Infused Honey
3. Cacao Infused Honey
4. Wellness Blend Honey

Each supports wellness, gut health, and better sleep.

🛒 Shop Now: www.PureRawBrands.com

📦 Free shipping on orders over $75
✨ Sweet dreams, naturally.

Frequently Asked Questions

Q: Can honey help you sleep if you wake up in the middle of the night?

Yes. A small spoonful of honey can help calm your nervous system and support glycogen balance, helping you drift back to sleep.

Q: Does honey help with insomnia?

Honey alone may not "cure" insomnia, but it supports better sleep quality when combined with other habits like reducing screen time and setting a consistent bedtime.

Q: Is honey a sedative?

Not directly, but its effects on serotonin and melatonin production give it mild sedative-like benefits.

Q: Should I take honey on an empty stomach at night?

Yes. It’s most effective when not competing with heavy digestion.