What does taking a teaspoon of honey before bed do for your health?

November 7, 2025 •

3 min read

For centuries, honey has been a staple in traditional medicine, valued not only for its sweetness but for its healing properties. A simple practice that has endured through generations is taking a teaspoon of honey before bed, believed to influence sleep quality, soothe ailments, and support the body's nighttime functions.

Quick Summary

Taking a teaspoon of honey before bed can support rest by promoting melatonin and stabilizing blood sugar and liver glycogen. This habit may also help soothe coughs and support metabolic functions while sleeping. However, moderation is key due to honey's sugar content, and it is not suitable for everyone.

Key Points

Supports Melatonin Production: Honey's glucose can trigger a chain reaction that results in the conversion of tryptophan to serotonin, and finally to melatonin, the key sleep hormone.
Stabilizes Blood Sugar: By providing a steady supply of energy, honey prevents blood sugar drops that can release stress hormones and wake you up.
Replenishes Liver Glycogen: The fructose in honey restocks the liver's glycogen, which fuels the brain overnight and prevents a stress-induced awakening.
Soothes Coughs and Sore Throats: The antimicrobial and anti-inflammatory properties of honey can coat the throat and reduce irritation, helping with nighttime coughing.
Aids Metabolism and Fat Burning: The 'Hibernation Diet' theory suggests honey before bed supports liver function and metabolic processes, potentially assisting with weight management during sleep.
Caution for Diabetics and Infants: Individuals with diabetes should use honey cautiously and in moderation, while infants under one year should never consume it due to the risk of botulism.
Raw is Best: Opt for raw, unprocessed honey, which retains more beneficial nutrients and enzymes lost during pasteurization.

The Science Behind Honey and Sleep

Taking a teaspoon of honey before bed may improve sleep quality through several mechanisms. It's not a direct sedative but impacts biochemical processes that regulate the sleep-wake cycle.

Promotes Melatonin Production

Natural sugars in honey can slightly increase insulin levels. This helps tryptophan enter the brain, where it converts to serotonin and then melatonin, the hormone that aids sleep by regulating circadian rhythms.

Stabilizes Blood Sugar and Replenishes Liver Glycogen

Low blood sugar during the night can release stress hormones that disrupt sleep. Honey's fructose and glucose provide sustained energy. Fructose replenishes liver glycogen, the brain's energy source during fasting, which helps prevent stress hormone release and reduce awakenings.

Benefits for Soothing Coughs and Sore Throats

Research suggests honey is an effective remedy for coughs and sore throats, especially before bed. The CDC recommends it for coughs in adults and children over one.

Coats the throat: Honey's thick texture can soothe throat irritation.
Antimicrobial and anti-inflammatory properties: Honey's natural properties can help reduce inflammation and fight bacteria.
Helps with sleep disruptions: For those with upper respiratory infections, honey can reduce nighttime coughing and improve sleep.

Honey's Role in Metabolism and Liver Health

Honey before bed may also impact metabolism and liver health.

Supports liver function: Fructose in honey helps replenish liver glycogen, supporting the liver's functions during sleep.
Aids in weight management (Hibernation Diet theory): Some theories propose that honey before bed supports fat-burning metabolism during sleep by providing stable glucose and preventing a stress response.
Provides antioxidants: Raw honey contains antioxidants that help protect against oxidative stress.

How to Incorporate Honey into Your Nighttime Routine

Honey for sleep or coughs can be taken in several ways, typically 1 to 2 teaspoons about an hour before bedtime.

Straight off the spoon: Simply consume a teaspoon of raw honey.
Mixed with warm liquid: Combine with warm herbal tea or milk for added relaxation, ensuring the liquid is not too hot to preserve honey's beneficial compounds.
Honey and lemon tonic: A mix with warm water and lemon is a traditional remedy for coughs and sore throats.

A Comparison of Raw vs. Processed Honey

Raw, unprocessed honey is generally preferred for its health benefits.


Feature	Raw Honey	Processed Honey
Nutrient Content	Retains vitamins, minerals, and antioxidants.	Many nutrients lost during pasteurization and filtration.
Enzymes	Contains beneficial enzymes that aid digestion.	Enzymes are often destroyed by heat processing.
Glycemic Index (GI)	Typically has a lower GI, leading to a slower rise in blood sugar.	Can have a higher GI, similar to table sugar, causing more rapid blood sugar spikes.
Risk of Botulism	Higher risk of containing botulism spores, so never give to infants under one year.	Pasteurized honey also carries a low risk of botulism spores.
Flavor Profile	Complex and varied flavor, influenced by pollen source.	Milder, more uniform flavor.

Important Precautions and Risks

Honey is a form of sugar and should be consumed in moderation.

Diabetics: Those with diabetes should consult a doctor before regular honey consumption, as it can affect blood sugar levels. Monitoring intake is important.
Infant Botulism: Do not give honey to infants under one year due to the risk of botulism.
Dental Health: The sugar can contribute to tooth decay; practice good oral hygiene.
Allergies: Individuals with pollen allergies should avoid honey.

Conclusion

Adding a teaspoon of honey to a nightly routine can be a simple way to promote better sleep and soothe a sore throat for many. It may support melatonin production, stabilize blood sugar, and replenish liver glycogen, potentially aiding sleep. While beneficial, moderation is key, particularly for those managing conditions like diabetes. Used mindfully, honey can complement a holistic approach to wellness.

For more information on the biochemical processes involved in sleep regulation, you can consult research articles on tryptophan and melatonin production, such as those found on ResearchGate.

Frequently Asked Questions

The optimal time to take honey for sleep-related benefits is about 45-60 minutes before you go to bed. This timing allows for the digestion and absorption process to begin, influencing melatonin production as you fall asleep.

The 'Hibernation Diet' theory suggests it can, by replenishing liver glycogen and promoting fat-burning metabolism during sleep. However, this should be part of a healthy, balanced diet, as honey is still calorie-dense and not a magic solution for weight loss.

While honey has a lower glycemic index than table sugar, it can still raise blood sugar levels. Diabetics should consult their doctor before regularly incorporating honey and must monitor their intake carefully.

Raw, unprocessed honey is generally recommended, as it retains more natural enzymes, antioxidants, and nutrients. Varieties like acacia honey, with its low glycemic index, are often favored for sleep.

While honey can help promote better sleep quality for some, especially for occasional sleeplessness, it is not a cure for chronic insomnia or severe sleep disorders. It works best as a supplement to good sleep hygiene and a healthy lifestyle.

Mixing honey with a warm beverage like milk or herbal tea can enhance its calming effects. For example, warm milk contains tryptophan, and chamomile tea has calming properties that work synergistically with honey. It is important not to add honey to boiling liquid, as high heat can destroy beneficial compounds.

Taking too much honey can have the opposite effect, potentially causing a blood sugar spike that disrupts sleep. Excessive sugar intake can also contribute to weight gain and dental issues. The recommended dosage is typically 1 to 2 teaspoons.