Have you ever tried adding a spoonful of honey to a hot herbal tea just before turning off the light? This small gesture is immediately comforting after a long day. It is often attributed magical virtues to quickly fall into the arms of Morpheus.
However, others fear disrupting their sugar levels in the middle of the night. So, effective grandmother’s remedy or false good idea? Here’s what you need to know to make the right choice.
How this nectar acts on our nighttime hormones
Consuming a small dose of sugar at bedtime triggers a series of reactions in your body. Santé Magazine explains the mechanism. “A small dose of honey slightly elevates insulin, which helps tryptophan enter the brain, where it is transformed into serotonin and then melatonin“, these famous hormones that prepare you for sleep.
At the same time, this nectar provides glucose which is stored in the liver. Some practitioners, cited by the specialized site Manuka Clinic, emphasize that a sufficient stock prevents nocturnal pumping and limits sudden awakenings caused by a cortisol peak in the middle of the night.
But this habit can also be a real support to relax the muscles and calm the mind. Combined with lukewarm milk or an infusion, the gesture fits perfectly into a relaxing routine thanks to its warmth and aromas. The specialists interviewed by Santé Magazine still point out an essential truth: “Clinical studies remain rare and honey does not, on its own, cure established insomnia.
What real impact on blood sugar levels during the night?
From a metabolism point of view, honey remains a sweet product composed mainly of fructose and glucose. According to a sheet published by the University of Arizona, its glycemic index is around 55 to 58, compared to 63 to 65 for classic white sugar. It therefore raises blood sugar a little more slowly while providing you with some minerals and antioxidants.
However, be careful not to overuse it. Honey is a free sugar, just like table sugar. It is recommended to limit these additions to less than 10% of your daily intake, or even 5% for optimal benefit. On a typical 2,000 calorie day, a single teaspoon already represents 5 to 7 grams of sugar. A detail to keep in mind if you watch your plate.
How much to use and what precautions to take?
If you want to try the experiment without disrupting your health, keep your hands light. Experts from the specialist site Manuka Clinic advise testing a small teaspoon, or around 5 to 7 grams, between 30 and 60 minutes before going to bed.
Do you suffer from diabetes or do you have a particular sensitivity to sugar? Vigilance remains essential. Doctors interviewed by the American medical information site WebMD recommend seeking prior medical advice, because this nectar raises blood sugar levels no matter what.