Natural Sleep Aids: DIY Honey Remedies to Beat Insomnia at Night

Honey has been relied on for thousands of years as a gentle, time-tested way to drift off to sleep naturally.

An ancient Chinese proverb advises people to "eat honey every night," and European folk healers have long suggested sipping a cup of warm milk blended with a teaspoon of honey before bed, a practice dating back to the Middle Ages.

Another classic honey-based sleep remedy calls for mixing two teaspoons of apple cider vinegar with two teaspoons of honey in a glass of warm water before turning in for the night, while traditional Mexican healers have long recommended a teaspoon of raw honey stirred into a cup of warm te de manzanilla, or chamomile tea. Other variations credited with encouraging sleep include a teaspoon of honey dissolved in a cup of hot water, a teaspoon of honey added to a cup of passionflower tea, or simply spreading a thin layer of honey on a peanut butter sandwich before bedtime.

Honey and Sleep (The HYMN Cycle)

Scottish pharmacist, researcher, and author Mike McInnis believes that honey remedies enhance and extend restorative sleep through at least three distinct mechanisms. When consumed before bedtime, he explains that honey: (1)

• Maintains sufficient liver glycogen reserves to last through eight hours of sleep (this helps prevent or reduce the early morning surge of two stress hormones, cortisol and adrenaline).
• Helps keep blood sugar levels steady.
• Supports the production of melatonin, the hormone essential for both the recovery and rebuilding of body tissues during rest.

The science behind this process can be explained by what McInnes refers to as the honey-insulin-melatonin cycle, or HYMN cycle. This cycle kicks off with the intake of one to two tablespoons of honey in the hour before going to bed, working through the following steps: 1. The glucose component (portion) of honey travels from the gut, passes through the liver's circulation, and enters general circulation, triggering a modest glucose spike.

1. The slight rise in blood sugar (from glucose) triggers a measured release of insulin from the pancreas.
2. The insulin circulating in the bloodstream helps shuttle tryptophan into the brain.
3. Tryptophan is then converted into serotonin, a key hormone that encourages relaxation.
4. Once darkness falls, serotonin is transformed into melatonin within the pineal gland.
5. Melatonin initiates sleep by lowering body temperature and through other related processes. It also curbs further insulin release from the pancreas, thereby avoiding a sudden plunge in blood sugar levels.
6. Melatonin encourages the release of growth hormone. Growth hormone is the hormone that oversees all of recovery physiology. This marks the first phase of recovery or restorative physiology that takes place overnight.
7. A chain reaction of recovery hormones sets off the repair, upkeep, and rebuilding of bone, muscle, and other body tissues.
8. Melatonin plays a role in memory consolidation through its role in forming neural cell adhesion molecules during REM sleep. These molecules are needed to transfer short-term memory from the hippocampus into long-term memory stored in the brain cortex.
9. At the same time, the fructose component of honey plays its vital role. The liver absorbs fructose and converts it to glucose, then to liver glycogen, ensuring the brain has a steady supply of glucose throughout the overnight fast.
10. On top of that, fructose helps manage glucose uptake into the liver by prompting the release of glucokinase from the hepatocyte nuclei. In this way, fructose supports healthy liver glycogen levels overnight and prevents a large glucose/insulin spike as mentioned in step 1.
11. Sufficient liver glycogen stores mean the body doesn't need to release stress hormones.

The prospect of using honey remedies as a safe, affordable, and reliable sleep aid is a thrilling one. More research is needed in this important area, including carefully controlled and randomized human trials.

Honey Remedies for Insomnia

Honey and sleep are closely connected. Here are a few extra recipes to try:

• Stir 1 teaspoon of honey into one cup of warm chamomile, orange blossom, lemon balm, or linden flower tea. Sip before bedtime.
• Mix 2 teaspoons of honey into one cup of warm milk. Drink before bedtime.
• Pour one-half glass of orange juice and dilute it with an equal amount of lukewarm water. Stir in 2 teaspoons of honey, and drink just before bedtime.
• Add 1 teaspoon of honey to a cup of warm peppermint tea. A clove can be added if desired.
• Blend 2 ounces of honey with 5 drops of lavender oil. Add 1 or 2 tablespoons of this blend to a warm bath and soak in it for 10 to 15 minutes