Does Honey Really Help You Sleep Better?

Andy Paras

25 Jan, 2026

We all want deep, restful sleep. If you struggle to fall asleep, you may have heard that changing your evening diet can help. One common suggestion is eating honey before bed. More than just a sweet treat, honey is full of natural compounds like antioxidants, enzymes, and minerals. But does honey really help you sleep better? Let’s take a closer look, with expert insight from a registered dietitian.

Can You Eat Honey at Night to Improve Sleep?

Surprisingly, yes — honey may help you fall asleep more easily.

Honey contains tryptophan, an amino acid that plays an important role in sleep. Tryptophan helps the body make serotonin, a brain chemical that helps you relax. Serotonin is then converted into melatonin, the hormone that controls your sleep-wake cycle.

In simple terms, honey supports the natural process that helps your body prepare for sleep.

How Honey Works in the Body

Here’s what happens step by step:

Tryptophan is converted into 5-HTP
5-HTP becomes serotonin
Serotonin turns into melatonin in the dark

Honey also contains natural sugars like glucose and fructose. These sugars raise insulin levels slightly. Insulin helps tryptophan enter the brain more easily, which may support melatonin production and relaxation.

Is Honey a Miracle Sleep Remedy?

Not exactly.

While honey may help relaxation and comfort, there is limited scientific research proving it directly improves sleep for everyone. Honey is not a magic cure for insomnia, but it can be a gentle, calming addition to a healthy bedtime routine.

What About the Sugar in Honey?

Yes, honey is sweet — but that doesn’t make it a bad food.

According to nutrition experts, there are no “good” or “bad” foods. What matters is balance. Honey can fit into a healthy diet, even if you are trying to lose weight, as long as portions are controlled and your daily calorie intake is balanced.

When and How Should You Eat Honey at Night?

If you want to try honey for better sleep, here’s how to use it:

Take 1 teaspoon of honey
Add it to a calming herbal tea
Mix it with warm milk
Use it about 1–2 hours before bedtime

Some types of honey are especially soothing, such as:

Linden (lime tree) honey
Orange blossom honey
Clover honey
Lavender honey
Raw honey or Manuka honey

Choose the type you enjoy most.

Important Safety Note

Honey should never be given to babies under 1 year old. It can cause infant botulism, a rare but serious illness. The World Health Organization strongly warns against giving honey to infants.

Other Healthy Habits for Better Sleep

Honey works best when combined with good sleep habits, such as:

Going to bed and waking up at the same time every day
Reducing light in your bedroom at night
Avoiding screens before bed
Getting natural daylight during the day
Exercising regularly
Managing stress with meditation, breathing, or yoga
Avoiding clock-watching in bed

Conclusion

Honey may help support sleep by promoting relaxation and helping the body produce melatonin. While it’s not a miracle solution, a small amount of honey in the evening can be comforting and calming. For best results, combine it with healthy sleep habits and a balanced diet.

Medical & Scientific Sources

National Center for Biotechnology Information (NCBI) – Tryptophan, serotonin, and melatonin
Sleep Foundation – How melatonin affects sleep
Cleveland Clinic – Honey: benefits and nutrition
World Health Organization (WHO) – Infant botulism and honey safety
Mayo Clinic – Healthy sleep habits

Does Honey Really Help You Sleep Better?