We’ve all been there, it’s 3am and you’re still not asleep. You’re tossing, turning, staring at the ceiling, and no matter what trick you try — counting sheep, turning your pillow to the “cold” side, even resorting to blaring that strange white noise music on your phone — sleep just isn’t happening. That’s when it happens, you finally cave, pull out your phone and start Googling random things like “how to fall asleep faster” or “natural sleep remedies that actually work.”
One little simple tip that keeps popping up? Taking a spoonful of honey before bed.
Yep. Nothing fancy, just some good old-fashioned honey. Sticky, sweet golden nectar your nan used to put in a cup of tea and make you drink when you had a sore throat. Apparently, a spoonful of the good stuff can help you drift off into dreamland more easily. But does it really work? Or is it just another internet myth that sounds nice but actually does not a right lot?
Let’s dig in.
first of all — what’s the theory?
So why honey? What’s so magical about it that it might help you sleep?
Well, there are a few things that could be key:
- Honey contains natural sugars – These sugars help to slightly raise your insulin levels, which can trigger the release of tryptophan in the brain. Tryptophan then gets converted into serotonin, and eventually into melatonin — the hormone that works to regulate your sleep-wake cycle. Science heavy, we know.
- It can help stabilise blood sugar overnight – A small dose of honey before bed can help to keep your liver stocked with glycogen, this prevents your brain from waking you up at 3am hankering for a snack. Some research suggests that nocturnal hypoglycaemia (low blood sugar during sleep) can be the cause of those annoying 2am wake-ups (1).
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It may reduce nighttime cortisol – High stress leads to high cortisol ultimately resulting in poor sleep. Some people reckon that honey helps reduce the production of this stress hormone, helping you feel more chilled and able to fall asleep.
but does science actually back this up?
This is where things get a bit murky.
There’s not loads of hard scientific evidence specifically proving that honey does help you sleep. It’s not like all the scientists are out here running double-blind placebo-controlled honey vs. no-honey sleep studies every other week. Although, if the opportunity is there, sign us up.
That said, some small studies and anecdotal evidence suggest it might help certain people. Some researchers in the natural health world have suggested that consuming raw honey before bed can in fact support the body’s natural recovery processes overnight and improve sleep quality overall (2).
But take that with a grain of salt (or a spoon of honey, if you prefer), because most of the mainstream medical community says the jury’s still out.
so, what happens if you try it?
To be honest, this is one of those tips where you kind of have to try it for yourself to see if it works for you. Everyone’s different but hey, even if it turns out to be placebo, if it helps you nod off, who really cares?
A lot of people who’ve tried it report:
- Falling asleep a little bit faster
- Waking up less frequently in the night
- Feeling more rested when they get up in the morning
- Bonus: It’s a nice bedtime ritual that makes you feel cosy and calm
If you’re going to give it a go, here are a few things to think about:
tips for trying honey before bed
- Use raw or unprocessed honey – This is important, it has to be the good quality stuff otherwise there’s not much point. Most supermarket honeys are heat-treated and overly filtered, which kills off some of the good stuff (enzymes, antioxidants, etc.). Go for some raw local honey if you can find it—health food shops and farmer’s markets are your best bet, plus you’re supporting local businesses too. Win-win.
- Don’t go overboard – One teaspoon is generally enough for most people. You really don’t need to down half the jar, unless of course you want to, but don’t blame us for the dentist bill.
- Take it about 30 minutes before bed – This is the sweet spot, it gives your body time to process the sugars and start that tryptophan-melatonin cycle we talked about earlier.
- Try it with warm milk or chamomile tea – If you’re not a fan of the idea of eating a spoonful of honey straight from the jar, try mixing it into a warm drink instead. It’s soothing and might just give you an extra sleepy boost.
who shouldn’t try it?
While honey is generally safe for most people, there are a few exceptions:
- Diabetics – Even a small amount of honey can impact blood sugar levels. It’s important to check with your GP before trying this one out, just to be safe.
- Babies under 1 year old – This is a big no no. Honey can contain spores that are harmless to adults but potentially dangerous for infants.
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People on a strict low-carb/keto diet – If you’re religiously tracking every gram of sugar, honey probably isn’t going to fit your plan. We’ll leave that to you to decide.
the bottom line?
Is honey a miracle cure for insomnia? Meh, probably not. But is it a gentle and natural way to potentially help your body and mind relax and drift off more easily? We’d say quite possibly, yes.
Even if it doesn’t put you to sleep straight away, it’s a nice little bedtime ritual that can add a moment of calm to the end of your day, and sometimes, that’s all you need to tip the scales toward better sleep. Over time it might even become a signal to your brain, helping it realise it’s time to start winding down and get ready for bed.
Plus, honey has a boat load of other health benefits—antioxidants, antibacterial properties, soothing for the throat—so worst case, you’re still not falling asleep, but you are doing your body a cheeky little favour.
So next time you find yourself lying there, eyes wide open at 1:27am, it might be worth heading to the kitchen and grabbing a spoon.
Just maybe… not the whole jar, yeah? Until next time, eve sleep.
