Can Manuka Honey Help You Sleep Better?
A good night's sleep can feel like a luxury. When you spend hours tossing and turning, the promise of deep, restorative rest seems just out of reach. Many people turn to various remedies, from herbal teas to meditation, in search of a solution. One natural product that has gained attention for its wide-ranging health benefits is Manuka honey. But can this unique honey actually help you beat insomnia?
This guide will explore the science behind sleep and how certain natural compounds can influence it. We'll look at the specific properties of Manuka honey and examine the evidence for its role in promoting better sleep. You'll learn about the connection between blood sugar, melatonin, and sleep quality, and how a spoonful of honey before bed might fit into your nightly routine.
Understanding Sleep and Insomnia
Before we can understand how Manuka honey might help, it's important to grasp the basics of sleep. Sleep is a vital biological process, crucial for physical health, mental clarity, and emotional well-being. During sleep, our bodies repair tissues, consolidate memories, and regulate essential hormones.
The sleep-wake cycle is primarily governed by an internal body clock, known as the circadian rhythm. This rhythm is influenced by light and darkness, telling our bodies when it's time to be alert and when it's time to rest. A key player in this process is melatonin, a hormone produced by the pineal gland in the brain. Melatonin levels naturally rise in the evening, signalling that it's time to sleep, and fall in the morning, helping us to wake up.
Insomnia is a common sleep disorder characterised by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep. It can be caused by a variety of factors, including stress, anxiety, poor sleep habits, medical conditions, and lifestyle choices. One physiological factor that can disrupt sleep is unstable blood sugar levels. If your blood sugar drops too low during the night, your body releases stress hormones like cortisol and adrenaline to raise it. This hormonal surge can pull you out of deep sleep, leading to restlessness and frequent waking.
The Role of Honey in Promoting Sleep
So, where does honey fit into this picture? For centuries, honey has been used as a folk remedy for sleeplessness. The idea is that consuming a small amount of honey before bed can help regulate blood sugar levels throughout the night.
Here's how it's thought to work:
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Stable Glycogen Stores: The liver uses a stored form of glucose called glycogen to keep blood sugar stable while we sleep. Consuming honey before bed provides the liver with a readily available source of fructose and glucose. The fructose is taken up by the liver and converted into glycogen, ensuring a steady supply throughout the night.
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Controlled Insulin Release: The glucose in honey causes a slight and controlled rise in insulin levels. This is important because insulin facilitates the entry of an amino acid called tryptophan into the brain.
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Melatonin Production: Once in the brain, tryptophan is converted first into serotonin (the "feel-good" neurotransmitter) and then into melatonin. By supporting this pathway, honey can help kick-start the body's natural sleep-inducing process.
By preventing the sharp dip in blood sugar that can trigger the release of stress hormones, honey helps create a more stable internal environment, allowing you to stay in a deeper, more restorative state of sleep for longer.
What Makes Manuka Honey Different?
While any raw honey can offer some of these benefits, Manuka honey has a unique chemical profile that sets it apart. Produced by bees that pollinate the native Manuka bush (Leptospermum scoparium), this honey contains a potent compound called Methylglyoxal (MGO). MGO is responsible for the powerful and stable antibacterial properties that Manuka honey is famous for.
The concentration of MGO is a key indicator of Manuka honey's potency. At SunHighlands, we offer a range of MGO ratings, from MGO 100+ for daily wellness to the highly potent MGO 1500+.
While the direct antibacterial action of MGO isn't the primary reason Manuka honey might aid sleep, its overall health benefits contribute to a better state of well-being, which is foundational for good sleep. For example, Manuka honey is rich in antioxidants, which help combat oxidative stress in the body. Chronic inflammation and oxidative stress are linked to numerous health issues, including sleep disturbances. By helping to reduce this underlying inflammation, Manuka honey can support the body's overall health and, in turn, its ability to rest and repair.
Furthermore, its well-documented ability to soothe sore throats and support digestive health can address discomforts that might otherwise interfere with a good night's sleep. If a nagging cough or indigestion is keeping you awake, a spoonful of Manuka honey could provide the relief you need to drift off peacefully.
How to Use Manuka Honey for Sleep
Incorporating Manuka honey into your nightly routine is simple and enjoyable. The goal is not to consume a large amount, but rather a small, strategic dose to support your body's natural processes.
1.The Classic Spoonful
The easiest method is to take one to two teaspoons of Manuka honey about 30-60 minutes before you plan to go to bed. This gives your body enough time to begin the process of converting tryptophan to melatonin. For this purpose, a lower to mid-range MGO honey, like SunHighlands Manuka Honey MGO 100+ or MGO 263+, is an excellent choice for daily use.
2. A Warm, Soothing Drink
A warm beverage before bed can be incredibly relaxing. Stir a teaspoon of Manuka honey into a cup of caffeine-free herbal tea, such as chamomile, lavender, or valerian root tea. These herbs are known for their calming properties, and when combined with Manuka honey, they create a powerful sleep-promoting elixir. The warmth of the drink can also help raise your body temperature slightly, which then drops as you get ready for bed, another signal that encourages sleep.
3. "Moon Milk"
A popular bedtime drink, moon milk combines warm milk (or a dairy-free alternative) with honey and calming spices. Milk is another source of tryptophan, making this a particularly effective combination.
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Gently warm one cup of milk.
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Stir in one teaspoon of SunHighlands Manuka Honey MGO 263+.
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Add a pinch of cinnamon or nutmeg.
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Sip slowly as you wind down for the evening.
Choosing Your Honey
While our higher-grade honeys like MGO 850+ and above offer maximum therapeutic benefits for targeted health concerns, a moderate-grade honey is perfectly sufficient for general wellness and sleep support. The important thing is consistency.
Lifestyle Factors for Better Sleep
While Manuka honey can be a valuable tool in your sleep toolkit, it's most effective when combined with other healthy sleep habits. No single product can replace the fundamentals of good sleep hygiene.
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Create a Relaxing Bedtime Routine: Spend the hour before bed doing calming activities. Read a book, take a warm bath, listen to soft music, or practice gentle stretching.
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Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
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Optimise Your Sleep Environment: Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows.
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Avoid Stimulants: Steer clear of caffeine and nicotine, especially in the afternoon and evening. Alcohol can also disrupt sleep patterns, so it's best to limit its consumption.
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Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with melatonin production. Put your devices away at least an hour before bed.
Your Path to Restful Nights
While more direct clinical research is needed to definitively prove Manuka honey as a treatment for insomnia, the underlying science is compelling. By helping to stabilise blood sugar levels and supporting the natural production of melatonin, a small amount of honey before bed can create the right conditions for a deeper, more uninterrupted sleep.
Manuka honey, with its unique properties and additional health benefits, offers a premium natural option. It supports not just your sleep, but your overall wellness, tackling inflammation and soothing discomfort that might stand in the way of a restful night.
If you're ready to see how this remarkable natural product can fit into your nightly wellness ritual, explore the SunHighlands range of Manuka Honey. Start with a jar of our MGO 263+ and make it a part of your journey toward better sleep and brighter mornings.
Frequently Asked Questions
Can children have Manuka honey for sleep?
Honey should never be given to infants under 12 months of age due to the risk of infant botulism. For children over one year old, a small amount of Manuka honey (about half a teaspoon) in a warm drink can be a safe way to help them settle before bed. However, it's always best to consult with a paediatrician before introducing new supplements into a child's diet.
Will the sugar in honey keep me awake?
It's a common concern, but the type and amount of sugar in a teaspoon of honey are key. The balanced ratio of fructose and glucose leads to a gentle, controlled rise in blood sugar, not a hyperactive spike. This controlled release is what initiates the sleep-promoting hormonal cascade, rather than providing a burst of energy.
Can I use Manuka honey if I have diabetes?
If you have diabetes or are monitoring your blood sugar for other health reasons, it's crucial to speak with your doctor or a registered dietitian before adding honey to your routine. While it has a lower glycaemic index than table sugar, it will still affect blood sugar levels. Your healthcare provider can help you determine if and how you can safely incorporate it.
How is MGO measured?
The MGO number on a jar of Manuka honey indicates the concentration of Methylglyoxal in milligrams per kilogram. For example, a jar of SunHighlands Manuka Honey MGO 263+ contains at least 263 mg of MGO per kg of honey. The higher the MGO number, the more potent the honey's unique properties.
Ready for Better Sleep?
A restful night is the foundation of a healthy, productive day. By combining the natural power of Manuka honey with positive lifestyle changes, you can create a holistic strategy to improve your sleep quality. Take the first step tonight.
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