Is Drinking Honey Before Bed Good for Your Sleep and Health?

November 13, 2025 •

4 min read

According to a 2024 review in the Royal Society of Chemistry, honey shows promise as a functional food for improving sleep patterns naturally. The question, 'is drinking honey before bed good?' has a surprisingly positive answer for many, hinging on the right dosage and individual health considerations.

Quick Summary

Drinking a small amount of honey before sleep can support restorative rest by stabilizing blood sugar, replenishing liver glycogen stores, and promoting the production of melatonin. While beneficial for many, it's not a universal cure and has considerations regarding blood sugar and caloric intake. Moderation and context are crucial.

Key Points

Supports Restful Sleep: A small amount of honey provides glucose to fuel the brain and liver overnight, helping to prevent middle-of-the-night awakenings caused by low blood sugar.
Boosts Melatonin Naturally: The natural sugars in honey promote a slight insulin release, which aids the conversion of tryptophan into serotonin and ultimately, the sleep-regulating hormone melatonin.
Soothes Coughs and Sore Throats: The anti-inflammatory and antibacterial properties of honey can help reduce coughing and throat irritation that might disrupt sleep.
Moderation is Key: While beneficial, honey is still a sugar source. Overconsumption can lead to increased calorie intake, potential weight gain, or blood sugar spikes, especially for diabetics.
Choose the Right Type: Opt for raw, unprocessed honey, as it retains more of its natural enzymes and beneficial compounds that are often lost during pasteurization.

The Sweet Science of Honey and Sleep

For centuries, honey has been a traditional home remedy for promoting relaxation and sleep, often mixed with warm milk or herbal tea. Modern science is now exploring the mechanisms behind this folk wisdom. A primary reason a small dose of honey can help you sleep is its effect on your brain's fuel supply and its role in hormone production.

How Honey Supports a Restful Night

One of the main culprits for nighttime awakenings is a dip in blood sugar. During sleep, your brain requires a steady supply of energy to carry out restorative functions. If your liver's glycogen stores—your body's quick-access fuel reserve—run low, your adrenal glands release stress hormones like cortisol and adrenaline to balance blood sugar levels. This surge of hormones can jolt you awake and disrupt your sleep cycle.

Glycogen replenishment: A teaspoon of honey before bed provides the liver with the necessary glucose to replenish its glycogen stores, preventing your body from triggering a stress response and helping you sleep through the night.
Melatonin production: Honey also assists in the production of melatonin, the hormone that regulates your sleep-wake cycle. The natural sugars in honey cause a slight insulin spike, which helps the amino acid tryptophan enter the brain. Inside the brain, tryptophan is converted to serotonin, which is then converted to melatonin, signaling to your body that it is time for sleep.
Antioxidant benefits: Raw honey is rich in antioxidants and has anti-inflammatory properties that support the body’s recovery and immune system functions during sleep.
Soothing effects: For those with a sore throat or a cough, honey can act as a natural cough suppressant and anti-inflammatory agent, soothing the throat and reducing nighttime coughing that can interfere with sleep.

Potential Downsides and Considerations

While beneficial for many, honey is still a form of sugar and should be consumed in moderation, especially before bed. It's not a one-size-fits-all solution and can have potential drawbacks for certain individuals.

Blood sugar spikes: For individuals with diabetes, or those with insulin resistance, consuming honey before bed could lead to an unwanted spike in blood sugar. It's crucial for these individuals to monitor their blood sugar levels and consult a doctor before incorporating honey into their nightly routine.
Weight gain: Like any calorie-dense food, excessive consumption of honey can contribute to weight gain over time. Sticking to a small, recommended dose is key for those watching their weight.
Digestive issues: For some, the high fructose content in honey, especially in large amounts, can cause bloating or other gastrointestinal discomfort. This is particularly relevant for those with IBS or fructose malabsorption.
Infant botulism: Honey should never be given to infants under one year old due to the risk of infant botulism, a serious foodborne illness.

Comparison: Honey Before Bed vs. Other Sleep Aids


Feature	Honey Before Bed	Prescription Sleep Aids	Melatonin Supplements
Mechanism	Replenishes glycogen, promotes natural melatonin production.	Acts on central nervous system receptors to induce sleep.	Directly supplements the sleep hormone melatonin.
Side Effects	Minimal in moderation; potential blood sugar issues for some.	Can have significant side effects, including dependency and grogginess.	Can cause side effects like grogginess, headaches, and nausea.
Naturalness	A natural food, best when raw and unprocessed.	Synthetic pharmaceuticals.	Synthetic hormone, can disrupt natural production over time.
Regulation	Not regulated as a drug; quality varies by brand.	FDA-approved and heavily regulated.	Less regulated than prescription drugs; purity and dose can vary.
Recommended For	General improvement in sleep quality for most healthy adults.	Chronic or severe sleep disorders under medical supervision.	Short-term circadian rhythm issues like jet lag.

How to Incorporate Honey into Your Nightly Routine

For most people, a small serving is sufficient to reap the benefits without the drawbacks. Consider these simple methods:

Warm milk and honey: A classic for a reason. The tryptophan in milk, combined with honey's glucose, can enhance melatonin production.
Herbal tea with honey: A teaspoon of honey in a warm cup of chamomile or lavender tea can provide a soothing, relaxing effect. Ensure the water isn't boiling, as high heat can destroy some of the beneficial enzymes in honey.
Honey and cinnamon: Mixing honey with a pinch of cinnamon may offer additional blood sugar stabilizing effects for some, though research is mixed.
Honey and sea salt: A small spoonful of raw honey with a pinch of sea salt can help regulate cortisol spikes that sometimes cause nighttime awakenings.
Directly from the spoon: Taking a teaspoon of raw, unfiltered honey directly is a simple and effective way to get the benefits.

Conclusion: The Final Verdict

For most healthy adults, drinking honey before bed, particularly in a small, controlled amount (typically 1-2 teaspoons), appears to be good for promoting better sleep quality. It supports restorative sleep by providing fuel to the brain, stabilizing blood sugar, and boosting melatonin production. It is a natural and often effective alternative to synthetic sleep aids. However, those with underlying health conditions, such as diabetes, should approach with caution and consult a healthcare provider. As with any dietary change, moderation is key, and listening to your body's response is the best practice.

Frequently Asked Questions

A small amount, typically one to two teaspoons, is recommended. This provides enough glucose to support the brain during sleep without causing a significant blood sugar spike.

For occasional sleeplessness, honey can be a helpful natural aid due to its ability to support melatonin production and stabilize blood sugar. However, for chronic insomnia, it is not a cure-all and underlying causes should be addressed by a healthcare professional.

Yes, for maximum benefit, it is best to choose raw, unfiltered honey. Processed or pasteurized honey lacks many of the beneficial enzymes and antioxidants present in its natural state.

Diabetics should be cautious and consult their doctor before consuming honey. While a small amount can stabilize blood sugar in some, larger quantities may cause a blood sugar spike. A personalized plan is essential.

Excess calories from any source can cause weight gain. When consumed in moderation as a substitute for other sugars and as part of a balanced diet, honey is not inherently fattening. Overconsumption, especially in addition to a high-calorie diet, can lead to weight gain.

Mixing honey with a glass of warm milk is a popular and effective method. The combination of tryptophan from the milk and honey's sleep-promoting effects can provide a calming and restful experience.

Yes, adding honey to boiling hot beverages can destroy some of its beneficial enzymes. It is best to wait for the liquid to cool to a warm, lukewarm temperature before mixing in honey.