natural sleep aid

Best Natural Sleep Aid – Honey

Difficulty falling asleep or staying asleep can be a frustrating and common problem. While there are many prescriptions and over-the-counter sleep aids available, some people prefer a natural alternative.

Honey can be an effective and natural sleep aid. It is recommended to take 1 to 2 tablespoons of honey before bedtime. It can be taken alone or mixed with warm water or milk to enhance its sleep-promoting effects. The ingestion of honey triggers the Honey-Insulin-Melatonin Cycle:

Honey can be an effective and natural sleep aid.
  1. The glucose in honey passes from the gut, through the liver and into the general circulation producing a mild or controlled glucose spike, prompting a mild controlled release of insulin from the pancreas.
  2. This in turn drives amino acid, tryptophan into the brain. Tryptophan is then converted to serotonin, a key hormone that promotes relaxation.
  3. In darkness, serotonin is converted to melatonin, which activates sleep and inhibits the release of insulin from the pancreas thus preventing a rapid drop in blood sugar level. Melatonin also promotes the release of growth hormones that govern recovery physiology and initiate repair, maintenance and rebuilding of memory processes, bone, muscle, and other body tissues when we sleep.

If you’re looking for a natural alternative to prescription or over-the-counter sleep aids, consider trying honey next time you have trouble sleeping. Honey can improve sleep quality by increasing the level of the hormone melatonin in the body.


ACS Food Sci Technol. 2021 Aug 20; 1(7):1228-1235. doi: 10.1021/acsfoodscitech. 1c00119. Epub 2021 Jul 28. Detection of Serotonin, Melatonin, and Their Metabolites in Honey.

Clin Nutr ESPEN. 2018 Dec; 28:132-135. doi: 10.1016/j.clnesp.2018.08.015. Epub 2018 Sep 10. Effect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study.

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Experiencing some kind of sleep disorder? Try the famous milk and honey tip. Before going to bed, take a soothing treat — a glass of warm milk mixed with a spoon of pure honey.

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