Can A Drop Of Honey In Warm Water Before Bed Improve Sleep Quality?

For many people struggling with restless nights, especially in winters, the answer to better sleep might already be sitting in their kitchen cupboard. Natural remedies have long been trusted to ease common ailments, from soothing a sore throat to calming seasonal sniffles, and sleep troubles are no exception. Amongst the most cherished bedtime rituals is a warm cup of herbal tea or a simple tonic designed to promote restful sleep. One such remedy is drinking warm water with a drop of honey before bed. This one has gained attention not just in Ayurveda but as a scientifically supported solution for improving sleep quality in both children (above 2 years of age) and adults. The question many are now asking is: how exactly does this humble combination work, and could it offer a natural, drug-free pathway to better rest?

Honey And Warm Water: The Science Behind Sweet Dreams

The answer is yes. But, it may seem questionable that sweet nectar like honey can help you sleep better, but the mechanism is subtle and effective. The benefit of consuming half a cup of honey water before bed lies in its ability to manage two processes:

• Blood sugar regulation

• Production of a key sleep hormone

Honey is a syrupy liquid that honeybees make from plant nectar. It is a common ingredient in many foods and is available in many forms. But consuming the unadulterated form is important to reap the full health benefits.

Read More: Ginger And Honey For Lung Health: Benefits Of The Cough And Cold Remedy Explained

How Honey Plays A Role In Regulating Sleep

Honey plays a role in many home remedies and alternative medicine treatments. One such treatment is increasing the quality of sleep, which is the cornerstone of physical and mental well-being. Here is how honey helps in regulating sleep:

• Glycogen storage helps regulate blood sugar levels
• One of the most common reasons people wake up in the middle of the night is due to a dip in their blood sugar levels
• Your liver has stored energy (glycogen) as when this runs low, your brain releases stress hormones like cortisol and adrenaline, which signal the body to wake up and search for fuel
• A single teaspoon of honey is mostly glucose and fructose, which can be readily absorbed into the body

This small dose of natural sugar helps to supply the liver's stored glycogen just enough to sustain your brain through the 7-8 hours of the typical sleep cycle. And water is always a great way to hydrate before going to bed. The lukewarm temperature of this health tonic can soothe the throat and offer comfort.

Role Of Melatonin

Honey has an indirect but vital role in producing melatonin, the hormone that regulates your sleep-wake cycle (circadian rhythm). 

• The natural sugars cause a slight, gentle rise in insulin levels
• The mild insulin spike facilitates the entry of tryptophan (an essential amino acid) into the brain more easily
• Once in the brain, tryptophan is converted to serotonin, which then changes to melatonin

In essence, a drop of honey in half a cup of water acts as a catalyst, giving the brain a little nudge it needs to produce the necessary hormone for sleep initiation and maintenance.

Read More: When Honey Turns Toxic: Mistakes You May Be Making With The Medicinal Ingredient

What The Studies Say For Better Sleep

While the research on honey water is limited and still growing, there are studies on honey consumption before bed that have shown positive results to support this traditional practice.

The Nutrition Journal (2021), which looked at adults who had mild sleep disturbances, found relief when they consumed honey before bed and reported improvements in sleep duration and quality compared to a control group.

Researchers noted that honey's composition provides a gentle metabolic signal that supports the body's natural sleep-wake cycle.

There is even clinical evidence that honey is safe as a sleeping aid, even compared to certain supplements.

Read More: 12 Science-Backed Health Hacks For Deep Sleep

How To Consume Honey Water Before Bed

The key is moderation and timing, as consuming honey water should be done at the right temperature as well to avoid the burning sensation in the throat.

Here are some simple steps to prepare honey water for easy consumption:

• Take half a cup of water to a whole small cup of water
• Boil it for 5 minutes on medium heat
• After taking it out of the stove, add a small teaspoon of honey
• The honey should be poured with a neem wood spoon
• This is because using a silver or plastic spoon in a jar of honey can introduce pathogens and speed up the expiry of honey
• The neem wood spoon is antibacterial, so even microscopic bacteria can't enter when the jar of honey is opened for usage
• Consume this preparation approximately 30 to 45 minutes before bedtime. This will give the natural sugars time to enter the bloodstream and begin the metabolic work
• The right temperature should be warm and soothing, right after the first sip. It should not be boiling hot
• This warming drink contributes to the relaxing ritual, helping to slow down the body and mind

Note: Honey water is a natural remedy, so people with diabetes or insulin sensitivity should consult a medical professional before introducing this nighttime ritual as a daily practice.

Drinking warm honey water before bed could be a great way to introduce relaxation to the end of your day. Now that you know the exact dosage and how to consume it, try it out and see the results for yourself.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.