Can I Put Honey in My Sleepy Time Tea? Yes, and Here's Why

According to a study published in the Journal of Pineal Research, raw honey contains a small amount of naturally occurring melatonin, a hormone that regulates the sleep-wake cycle. This sweet discovery confirms what many have long suspected: you can safely and effectively put honey in your sleepy time tea to create a calming and potentially sleep-enhancing beverage.

Quick Summary

Yes, adding honey to your bedtime tea is not only safe but can also enhance its calming effects. It helps stabilize blood sugar and promotes melatonin production, assisting in restful sleep. Learn the best types of honey and tea for a soothing pre-bed ritual.

Key Points

• Honey is safe in tea for sleep: It is a classic and widely accepted way to sweeten herbal tea before bed.

• Honey aids melatonin production: Its natural sugars cause a small insulin spike that allows tryptophan to convert to serotonin and then to melatonin, a key sleep hormone.

• Stabilizes blood sugar during sleep: A spoonful of honey provides sustained glucose to the liver, preventing nighttime blood sugar drops that can cause wakefulness.

• Enhances calming herbal teas: Pairing honey with teas like chamomile, lavender, or valerian root amplifies their relaxing effects.

• Choose raw, unfiltered honey: Unprocessed honey retains more beneficial enzymes and antioxidants, making it a more potent sleep aid than processed varieties.

• Sip 30-60 minutes before bed: Timing your tea properly allows your body to process the honey and begin its calming effects before you lie down.

• Moderation is key: While beneficial, remember that honey is still a sugar. A teaspoon or two is sufficient to reap the sleep-supporting benefits without consuming excess calories.

The Sweet Science of Sleep: Why Honey and Tea Work Together

For centuries, people have turned to warm drinks and natural remedies to prepare for sleep. Combining honey with herbal tea, like the popular 'sleepy time' varieties, is a time-honored tradition backed by modern science. The simple act of sipping a warm beverage is inherently relaxing, but the addition of honey adds several physiological benefits that can help pave the way for a more restorative night's rest.

How Honey Supports Your Sleep Cycle

Many sleep issues are linked to fluctuating blood sugar levels. When your blood sugar drops too low during the night, your body releases stress hormones like cortisol and adrenaline to compensate, which can cause you to wake up. A teaspoon of honey before bed can provide a small, steady supply of glucose to the liver, ensuring stable blood sugar levels throughout the night and preventing these disruptive awakenings.

Furthermore, honey helps regulate your sleep-wake cycle by promoting the production of key sleep hormones. Here's the fascinating process:

1. Glucose Spike: The natural sugars in honey cause a slight rise in insulin levels.
2. Tryptophan Release: This insulin spike facilitates the entry of tryptophan into the brain.
3. Serotonin Production: Tryptophan is an amino acid that converts into serotonin, a neurotransmitter that promotes relaxation.
4. Melatonin Boost: Finally, serotonin is converted into melatonin, the hormone that signals to your body that it's time to sleep.

This chain reaction, initiated by a simple spoonful of honey, works with your body's natural systems to gently guide you toward sleep, rather than forcing it with synthetic aids.

Choosing the Right Tea for Your Bedtime Brew

While any caffeine-free tea can be combined with honey, certain herbal teas offer additional calming properties that complement honey's effects perfectly. For maximum benefits, select a tea blend known for its soothing qualities. The combination of warm liquid, relaxing herbs, and the sweet comfort of honey can create a powerful, natural sedative.

A Quick Guide to Sleepy Time Tea Ingredients

• Chamomile: Perhaps the most famous sleep herb, chamomile contains apigenin, an antioxidant that binds to specific receptors in your brain, helping to decrease anxiety and initiate sleep. Its mild, floral flavor pairs beautifully with honey.
• Valerian Root: Used for centuries as a sleep aid, valerian root can help reduce anxiety and promote deep sleep. It has a very strong, earthy aroma, which some may find off-putting; honey can effectively mask this flavor.
• Lavender: Known for its soothing scent, lavender can help relax the nervous system and promote deep, restful sleep. Its floral notes blend wonderfully with honey for a tranquil cup.
• Lemon Balm: A member of the mint family, lemon balm is known for its calming effects and ability to reduce anxiety. A slice of lemon and a drizzle of honey can enhance its light, citrusy flavor.

Is All Honey Created Equal for Sleep?

For optimal results, it's best to choose a high-quality, raw, and unprocessed honey. Processed honey often loses many beneficial enzymes and nutrients during pasteurization. Raw honey, on the other hand, retains its full spectrum of bioactive compounds, antioxidants, and trace minerals. Consider the following comparison to make an informed choice:

Feature	Raw Honey	Processed Honey
Processing	Unfiltered, unheated, minimally processed.	Heated and pasteurized to prevent crystallization and extend shelf life.
Appearance	Often slightly cloudy due to pollen and propolis.	Clear and consistent in color and texture.
Nutrients	Retains antioxidants, enzymes, and a full mineral profile.	Higher heat can destroy beneficial enzymes and reduce nutrient content.
Bioactive Compounds	Contains flavonoids and other compounds with potential sedative effects.	These can be degraded or removed during processing.
Glycogen Replenishment	Provides a slow, sustained energy release to the liver.	The rapid absorption may not provide the same stabilizing effect.
Flavor Profile	More complex, with regional variations based on pollen sources.	Uniform and less complex flavor.

How to Prepare the Perfect Bedtime Brew

Making a soothing cup of sleepy time tea with honey is simple. Follow these steps for a perfect, calming ritual:

1. Heat the Water: Bring a cup of water to a boil. Allow it to cool for a minute to avoid damaging honey's beneficial compounds.
2. Steep the Tea: Add your preferred herbal tea bag or loose-leaf herbs to the water. Steep for 5-7 minutes to allow the flavors and properties to fully infuse.
3. Sweeten with Honey: Remove the tea bag or strainer and stir in one to two teaspoons of raw honey. Adjust to your desired sweetness.
4. Enhance the Flavor: For an extra touch of comfort, consider adding a slice of lemon, a pinch of cinnamon, or a splash of warm milk.

Sip this warm brew slowly, about 30-60 minutes before you intend to sleep, to help your body and mind wind down for the night.

Conclusion: A Natural Path to Better Sleep

In conclusion, adding honey to your sleepy time tea is a safe, effective, and delicious way to enhance your bedtime routine. Beyond simply improving the taste, honey's unique properties work synergistically with calming herbal teas to promote relaxation, regulate blood sugar, and support the natural production of sleep hormones like melatonin. When opting for this natural approach, remember that the quality of your honey matters, and that a small amount is all you need for a sweet and restful night's sleep. As with any dietary change, listen to your body and consult a healthcare professional if you have persistent sleep issues, but for a simple, soothing ritual, honey and herbal tea are a match made in dreamland. Read more about the benefits of honey on Healthline.

Frequently Asked Questions

Does adding honey to my tea actually help me sleep?

Yes, a small amount of honey can help you sleep better. It provides a stable glucose supply to your liver, preventing nighttime blood sugar drops that can disrupt sleep. Additionally, it aids in the production of melatonin, the hormone that regulates your sleep-wake cycle.

What kind of honey is best for sleepy time tea?

Raw, unprocessed honey is the best choice. Unlike processed honey, it retains its natural enzymes, antioxidants, and bioactive compounds, which provide the most potent sleep-enhancing and soothing properties.

Can I give honey to children in their bedtime tea?

No, honey should never be given to infants under one year old due to the risk of infant botulism, a rare but serious illness. For older children, consult a pediatrician before incorporating it into their routine, particularly if they have underlying health conditions.

Does putting honey in hot tea destroy its health benefits?

Pouring honey into boiling hot water can degrade some of its beneficial enzymes. To preserve its properties, it's best to allow the tea to cool slightly before stirring in the honey. This allows you to enjoy the flavor and benefits without high heat.

How much honey should I use in my tea for sleep?

A teaspoon or two is typically sufficient. A small amount is all you need to reap the benefits of blood sugar regulation and melatonin promotion. Over-consumption should be avoided, as honey is still a sugar.

What is the best tea to pair with honey for sleep?

Herbal teas with known calming properties pair best. Excellent options include chamomile, valerian root, and lavender tea. These herbs contain compounds that complement honey's effects, promoting deeper relaxation.

Are there any side effects to drinking honey in my tea before bed?

For most healthy adults, consuming honey in moderation is safe. However, individuals with diabetes, acid reflux, or a bee pollen allergy should consult a doctor. Excessive consumption can also contribute to increased calorie intake.