Miya Pearson
Manuka honey is a decadent superfood with many therapeutic properties. It is produced from the nectar of the native Manuka tree (Leptospermum scoparium), which only flowers for six weeks a year in New Zealand. Manuka honey is an excellent source of antioxidants, vital nutrients, and antibacterial and anti-inflammatory properties. It can be used as a health aid for sleepless nights. Taking one or two teaspoons of raw honey before bed can help you sleep by promoting tryptophan production, slowly releasing glycogen, and assisting the body in releasing melatonin in the brain. It can also be mixed with warm water, lemon, apple cider vinegar, or milk to create a soothing tonic.
| Characteristics | Values |
|---|---|
| How to use Manuka honey for sleep | Consume a spoonful of raw, unfiltered Manuka honey before bed |
| How it helps with sleep | Manuka honey helps the brain release melatonin, the hormone that controls the sleep-wake cycle |
| Manuka honey provides the brain with an easily accessible fuel source by replenishing liver glycogen levels | |
| Manuka honey can cause a rise in insulin and release serotonin, a neurotransmitter that improves mood, relieves stress, boosts energy levels, and promotes sleep | |
| Manuka honey can be mixed with warm water, lemon, and apple cider vinegar to create a soothing tonic | |
| Manuka honey can be added to herbal tea with ginger, chamomile tea, or a glass of lukewarm milk to improve sleep quality | |
| Manuka honey can be used in combination with aromatherapy and blue light-blocking glasses in the evening to improve sleep |
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What You'll Learn
- Mix manuka honey with warm water and lemon to create a soothing tonic
- Consume a spoonful of raw and unfiltered manuka honey before bed
- Drink a cup of herbal tea with manuka honey and ginger
- Add manuka honey to chamomile tea to benefit from its mild sedative effect
- Combine manuka honey with apple cider vinegar for a good night's sleep
Mix manuka honey with warm water and lemon to create a soothing tonic
Manuka honey is an excellent way to promote a good night's sleep. It helps your brain release melatonin, the hormone that controls the sleep-wake cycle. Honey also provides your brain with an easily accessible fuel source, keeping your blood sugar levels in check. This is important because low blood sugar can cause you to wake up during the night.
Mixing Manuka honey with warm water and lemon creates a soothing tonic that can help you relax and prepare for sleep. Here's how you can make it:
Ingredients:
- Manuka honey (1-2 teaspoons)
- Warm water (1 cup)
- Lemon (juice of half a lemon or to taste)
Directions:
- Start by boiling some water. Allow it to cool slightly so you have warm, but not boiling, water.
- Pour the warm water into a mug.
- Squeeze the juice of half a lemon into the mug. If you prefer a stronger lemon flavour, you can add more.
- Add 1 to 2 teaspoons of Manuka honey to the mug.
- Stir the mixture until the honey is fully dissolved.
- Sip the tonic slowly and enjoy the warmth and soothing flavours.
You can make this tonic as part of your bedtime routine, perhaps after turning off your devices, dimming the lights, and changing into your pyjamas. The warm water and lemon create a comforting base for the Manuka honey, enhancing its sleep-promoting benefits.
For an extra boost, you can also try adding a dash of cinnamon or saffron to the tonic. These spices are known to be effective against insomnia.
Remember, good sleep habits start hours before bedtime. Along with consuming Manuka honey, incorporate other practices like limiting caffeine and alcohol intake in the afternoon, and you'll soon be on your way to a restful night's sleep.
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Consume a spoonful of raw and unfiltered manuka honey before bed
Manuka honey is a decadent superfood that has been hailed worldwide for its therapeutic properties. It is produced from the nectar of the native Manuka tree (Leptospermum scoparium), which only flowers for six weeks of the year in New Zealand.
Consuming a spoonful of raw and unfiltered Manuka honey before bed can help you get a good night's sleep. Firstly, honey promotes tryptophan production and the release of melatonin in the brain, which is the hormone associated with the control of the sleep-wake cycle. Honey also slowly releases glycogen, which provides the brain with an easily accessible fuel source during the night. A stable level of glycogen prevents your brain from signalling that it's time to eat, which could otherwise cause you to wake up.
Additionally, honey can cause a rise in insulin and the release of serotonin, a neurotransmitter that improves mood, relieves stress, boosts energy levels, and promotes sleep. It also activates hormones that suppress unhealthy night-time cravings and delay the production of the hunger hormone, ghrelin.
When choosing Manuka honey, opt for good quality, organic, and 100% pure honey with a higher MGO rating. The MGO rating indicates the potency of the honey, with higher ratings signifying stronger antibacterial and anti-inflammatory properties. Manuka honey is also safe to consume straight from the spoon when you are feeling unwell.
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Drink a cup of herbal tea with manuka honey and ginger
Honey can help you sleep and is one of the few sleep aids without side effects. Manuka honey is an excellent source of many health benefits, as it contains a lot of antioxidants and vital nutrients, and has greater antibacterial and anti-inflammatory properties than other honey.
Drinking a cup of herbal tea with Manuka honey and ginger can be a great way to wind down and relax before bed. Lemon-ginger tea, in particular, is a gentle herbal infusion of fresh lemon and ginger, with a sweetener like Manuka honey. Lemon-ginger tea may not make you sleepy, but it can help you relax and bring on feelings of mindfulness. It can also help with indigestion and an upset stomach, which may otherwise keep you awake at night.
To make lemon-ginger tea, combine fresh ginger, lemon, and water in a small saucepan and allow it to simmer. If you like a stronger flavour, you can grate the ginger or cut it into smaller chunks. You can also add lemon zest or peel for more citrusy notes. Once the mixture has simmered for 10-15 minutes, stir in a sweetener of your choice, such as Manuka honey. You can also add milk to make a creamier version of the tea.
If you are taking blood thinners, be cautious when consuming ginger, as it contains salicylate, a natural blood thinner. Additionally, drinking fluids before bed may cause you to wake up in the middle of the night to urinate, so consider drinking your tea 1-2 hours before bedtime.
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Add manuka honey to chamomile tea to benefit from its mild sedative effect
Manuka honey is an excellent way to improve your sleep quality. It promotes tryptophan production, slowly releases glycogen, and assists the body in releasing melatonin in the brain. Honey also provides your brain with an easily accessible fuel source, specifically by replenishing your liver's glycogen levels.
One way to use Manuka honey to benefit from its sedative effects is to add it to chamomile tea. Chamomile contains apigenin, which gives a mild sedative effect to calm the body. The tea can be sipped before bed to improve sleep quality.
To make the tea, simply add Manuka honey to a cup of chamomile tea and stir until the honey is dissolved. You can also add a slice of ginger or a squeeze of lemon to the tea for additional flavour and health benefits.
The potency of Manuka honey depends on its MGO rating, so it is best to use honey with a higher MGO rating for better results. However, it is important to maintain balanced blood sugar levels, as high or low levels can disrupt sleep.
In addition to consuming Manuka honey before bed, there are other practices that can improve sleep quality. For example, limiting caffeine and alcohol intake in the afternoon and wearing blue light-blocking glasses in the evening can help signal to your brain that it's time to wind down.
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Combine manuka honey with apple cider vinegar for a good night's sleep
Manuka honey is more than just a sweetener. It can help you sleep and is one of the few sleep aids without side effects. Consumed just before bed, honey can assist your sleep in two ways. Firstly, honey helps the brain release melatonin, the hormone released by the pineal gland in the brain at night, which is associated with the control of the sleep-wake cycle. Secondly, honey provides the brain with an easily accessible fuel source during the night, specifically by replenishing the liver's glycogen levels.
Apple cider vinegar is appreciated for its role in regulating blood sugar levels, enhancing digestive health, and strengthening the immune system. When combined, Manuka honey and apple cider vinegar offer a comprehensive approach to natural wellness. They are full of amino acids, vitamins B and C, antioxidants, minerals, proteins, and carbohydrates, which are beneficial for digestive health, oral health, skin care, and other wellness benefits.
Ingredients:
- Manuka honey
- Apple cider vinegar
- Your favourite caffeine-free tea
Instructions:
- Combine all ingredients into a mug while the water is heating up.
- Cool the boiling water a little before adding to the mug.
- Relax, meditate, and get settled in for the night.
This tea recipe can be a perfect relaxing end to your day.
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Frequently asked questions
It is recommended to take 1 or 2 teaspoons of raw Manuka honey before bed. It is best to take it on its own or mixed with warm milk or herbal tea.
Manuka honey helps your brain release melatonin, the hormone that controls the sleep-wake cycle. It also provides your brain with an easily accessible fuel source during the night, which can prevent you from waking up due to hunger.
There are several other ways to improve your sleep. These include limiting caffeine and alcohol intake in the afternoon, wearing blue light-blocking glasses in the evening, and practising aromatherapy with herbs and oils such as lavender and manuka oil.
