Does Honey Help You Sleep Better? Effect of Honey Your Sleep Quality


Does Honey Help You Sleep

Honey has been used for centuries to treat various ailments. It is also known to improve overall health and wellness.

But did you know that honey can also help you get better sleep at night?

Honey has been shown to improve hormonal balance. It lowers cortisol levels and raises testosterone levels. These changes mean better sleep quality.

In this article, I will explain why honey works so well as an aid in sleep. And if you want to learn more about other benefits of honey, read on!

What Is The Role Of Hormones And Melatonin In Your Body?

Before I go into more details about honey helping you get deep sleep, let me first talk about hormones and melatonin.

These two things play important roles in your body. They regulate everything from digestion to mood.

When these hormones or melatonin levels drop below normal ranges, they affect our ability to fall asleep. For example, when cortisol rises above its optimal level, it causes sleepless nights.

Also, the sleep cycle gets disrupted because the hormone serotonin drops too low. This means less production of melatonin which leads to insomnia.

The role of melatonin in regulating sleep cycles was discovered by scientists back in 1965. Since then, researchers have found out that melatonin regulates circadian rhythms.

Melatonin is produced naturally by the pineal gland located inside the brain. When light enters through the eyes, it triggers the release of melatonin.

This happens every day during daylight hours. However, after sunset, melatonin secretion stops until morning. 

Why Does Honey Work For Sleeping Better At Night?

Now that you understand the importance of melatonin and hormones in your body, here comes the question: How do honey together promote healthy sleep?

The first thing you need to understand when it comes to honey is its composition. The main ingredient found in honey is glucose. Glucose is one of the most essential nutrients your body needs.

It provides energy to all cells in our bodies. This includes brain cells which play a vital role in regulating our moods. So having enough glucose means feeling happy and energetic throughout the day.

The liver also needs glucose to produce glycogen. Glycogen stores provide fuel for muscles during exercise or physical activity.

When you don’t eat carbohydrates like bread, pasta, rice, etc., your blood sugar levels drop. When they do, your pancreas releases insulin into the bloodstream. Insulin is responsible for transporting glucose from the blood into the cell, where it gets converted into ATP – the primary source of cellular energy.

However, not everyone responds equally to insulin. Some people tend to be resistant to insulin, while others respond very quickly. If you fall under the latter category, then you might find yourself constantly hungry.

This is because your body doesn’t store any extra glucose. Instead, it uses whatever food you consume immediately. As such, eating foods rich in carbs makes you feel full faster than those who aren’t sensitive to insulin.

If you have insomnia, then you probably experience low blood sugar levels after dinner. That’s why you wake up tired and groggy in the morning. Blood sugar fluctuations cause stress on your adrenals. It affects their function as well as other organs, including the thyroid glands.

However, consuming honey right before going to bed could solve both problems. Why? Because honey contains fructose and glucose. Fructose is another type of carbohydrate that isn’t stored inside the body. Instead, it passes through quickly.

As such, it won’t make you feel too full. On top of that, it takes longer to digest compared to glucose. Therefore, it gives you time to relax and drift off to dreamland without worrying about being bloated.

Another benefit of honey is that it boosts serotonin production. Serotonin plays a crucial part in helping us regulate emotions. A lack of serotonin leads to depression and anxiety.

On the flip side, high amounts of serotonin lead to happiness and calmness. Since honey contains plenty of tryptophan, it increases serotonin levels naturally. Tryptophan is an amino acid that converts into serotonin once digested.

How long does it take honey to help you sleep?

There are two types of effects: immediate and delayed. Immediate benefits include improved digestion, increased metabolism, reduced stress, and lowered cholesterol levels. Delayed ones include weight loss, lower risk of diabetes, heart disease, and cancer.

I would recommend using 1 tablespoon of raw organic honey every evening on an empty stomach in terms of sleeping well. However, if you want more results, then use 2 tablespoons.

You should start seeing improvements within 3 days. And once you get used to it, you will notice that you no longer crave sweets as much.

Raw or Commercial Honey For Sleep?

Honey comes in different forms, including raw, unfiltered, filtered, and pasteurized. Raw honey has been known to contain bacteria which means it needs to be heated above 115 degrees Fahrenheit to kill them. This process kills all enzymes present in honey, making it unsuitable for cooking purposes.

Filtering removes pollen grains but leaves other particles intact. Pasteurization involves heating honey until its temperature reaches 110 degrees Fahrenheit. It destroys most microorganisms found in honey, leaving behind only lactic acid bacteria.

The best way to ensure you receive maximum health benefits from honey is to buy pure unprocessed honey. The reason is simple; heat processing alters the chemical composition of honey.

For example, when honey undergoes heat treatment, it loses antioxidants like flavonoids and phenolic compounds. These substances protect against free radicals and prevent cell damage.

Furthermore, they also boost immunity by stimulating white blood cells. So buying pure honey ensures your immune system gets the support it deserves.

What About Sugar Content?

Some people worry that honey might cause tooth decay because it contains carbohydrates. While this is true, it doesn’t mean that honey causes cavities.

Instead, it simply provides extra energy to teeth, so they don’t need to work hard grinding their meals into smaller pieces. If anything, it prevents tartar buildup.

Moreover, since honey contains minerals like calcium, magnesium, and potassium, these elements strengthen enamel.

Can honey cause insomnia?

There are several reasons why honey could make you feel drowsy during the day. One of those reasons is the presence of fructose. Fructose is one type of sugar found in honey.

It is sweeter than glucose, and therefore, it gives off less calories per gram. That said, too much fructose can disrupt insulin production leading to fatigue.

Another factor is the amount of protein contained in honey. Protein stimulates appetite causing hunger pangs throughout the day and as such, eating large quantities of honey could leave you feeling tired.

Finally, another possible culprit is the level of electrolytes found in honey. Electrolytes play a vital role in maintaining fluid balance in our bodies. When levels drop, dehydration sets in, resulting in dry mouth and throat.

This leads to difficulty breathing and, eventually, exhaustion. To avoid any problems, drink plenty of water while using honey.

How Much Honey Should I Take?

One tablespoon of honey is enough to provide you with about 20 percent of the daily recommended intake of vitamin B6. Vitamin B6 plays a crucial role in helping us produce serotonin – a neurotransmitter responsible for regulating mood.

Serotonin deficiency is linked to depression and anxiety disorders. Therefore, consuming adequate amounts of vitamin B6 keeps you happy and healthy. In addition, honey has been shown to improve digestion and relieve constipation. This means more nutrients get absorbed, which makes you healthier overall.

Is it good to eat honey before going to bed?

Yes! Eating honey before sleeping improves the quality of sleep. The reason behind this is simple: when you wake up from a restful sleep, your brain needs fuel to function optimally.

When you take honey before bedtime, it acts as a stimulant giving your mind something to focus on. Furthermore, it boosts metabolism making sure you burn fat faster. 

Honey works best if taken 30 minutes before bedtime. However, if you find yourself unable to fall asleep within 15 minutes, try adding 1/2 cup of warm milk instead. Milk triggers relaxation hormones allowing you to drift off easily.

Is It Safe to Eat Honey Before Bed?

As mentioned earlier, honey should be avoided after midnight. Otherwise, it will interfere with melatonin secretion. Melatonin regulates circadian rhythms keeping you awake all through the night.

If you want to consume honey before bed, do not exceed 2 tablespoons. Also, keep away from raw honey. Raw honey contains enzymes that destroy beneficial bacteria present in the gut-these microorganisms aid in digesting food properly.

If you suffer from allergies, consult your doctor first. He might advise against ingesting honey altogether.

In short, honey works wonders when used correctly. However, remember to keep consumption moderate. Too much honey can lead to indigestion and other digestive issues.

Is honey good for the brain?

Honey is beneficial not only for your stomach but also for your brain. It contains antioxidants called flavonoids which protect neurons against oxidative stress. Oxidative stress occurs when free radicals damage cells by oxidizing them.

Free radicals are produced naturally through normal metabolic processes. They are neutralized by antioxidant compounds present in foods like fruits and vegetables.

However, if you consume excessive amounts of refined sugars or processed food, then chances are high that your body produces excess free radicals. These free radicals attack cell membranes damaging DNA and proteins.

As such, regular use of honey protects your brain from oxidative stress. Moreover, it promotes blood circulation improving oxygen delivery to all body parts, including the brain.

Is it good to mix honey with hot milk?

Drinking warm milk or warm water mixed with honey is one way to enjoy its soothing properties. This method is beneficial when your body temperature drops during the winter months.

Honey And Sleep: The Bottom Line

While honey certainly isn’t an instant cure for sleeplessness, it improves the quality of life. Plus, it tastes delicious!

If you want to try out honey as part of your nightly routine, start small. A few teaspoon of honey should do the trick. Just be sure not to overdo it, or else you risk developing bad breath.

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