Mānuka's Superpowers

Honey's Influence on Circadian Rhythms and Sleep Quality

Krista Bugden

Published at: January 23, 2025
Updated at: January 23, 2025

4 minutes

Executive Summary:

Circadian rhythms act as the body’s internal clock, influencing sleep patterns, energy levels, and overall wellness throughout each 24-hour cycle.
Traditional cultures have long recognized honey as a natural evening ritual, with its steady energy release and unique nutrients supporting nighttime routines.
Creating consistent bedtime rituals, such as enjoying honey with warm tea or by the heaping teaspoon, can help signal to the body that it’s time to prepare for rest.

Honey’s Role in Sleep Quality & Circadian Rhythms

We spend nearly a third of our lives sleeping, yet millions struggle to get quality rest. Surprisingly, what you do (and what you eat) can have a major impact on your sleep and how well-rested you feel the next day.

In fact, honey has long held a special place in bedtime rituals. Natural foods—like Manuka honey—can help support our bodies’ natural rhythms. In this article, we explore how this liquid gold can influence sleep quality and circadian rhythms. Should you include it as part of your evening routine?

What Are Circadian Rhythms?

Circadian rhythms are your body’s built-in clocks, guiding countless processes over a 24-hour cycle. They influence your sleep, hunger, energy levels, and more—all in tune with environmental cues like sunlight and temperature.

Yet, modern life tends to throw these natural rhythms off track. Late-night screen time, irregular eating habits, and artificial lighting can disrupt your body’s timing and impact how it functions. Thus, supporting these natural rhythms is key for overall health and wellness.

An easy way to support your circadian rhythms includes eating natural foods and sticking to regular routines—such as eating at the same time each day or going to bed at the same time each night. However, your evening routine is especially important. Simple choices, like avoiding heavy meals late at night or creating a calming pre-sleep ritual, can positively impact your sleep patterns and overall wellness.

How Honey May Influence Sleep Quality

From Ayurvedic traditions to European folk remedies, honey has long been valued as part of a calming evening routine. While Manuka honey is also known for its antibacterial MGO compound, it's the honey’s rich nutritional content and specific carbohydrate composition that make it particularly beneficial for sleep quality.

Honey’s natural sugars differ from refined sweeteners, releasing energy gradually to help maintain steady levels throughout the night. This slow release supports your body’s natural processes, making honey a gentle and balanced addition in the evening.

Manuka honey’s prebiotic content may further help maintain healthy sleep patterns. In fact, certain gut bacteria are closely linked to improved sleep efficiency and longer sleep durations, while others can disrupt these benefits. Manuka honey, known for its rich prebiotic content, helps maintain a healthy gut environment. By promoting a balanced gut microbiome, Manuka honey can indirectly support better sleep, reinforcing the connection between gut health and restful nights.

Looking for an easy way to embrace this age-old tradition? Adding a heaping teaspoon of honey to your nightly routine keeps things simple. Consider stirring it into warm tea or enjoy it straight from the jar (our personal favorite!).

For the best results, choose raw, high-quality honey. At Manukora, we take care to preserve our honey’s natural compounds through traditional harvesting methods. This ensures you experience the full nutrient profile of this incredible liquid gold—just as nature intended it.

Incorporating Honey into Your Evening Routine

Transform your bedtime routine with the simple, natural addition of honey! Establishing calming and consistent evening rituals—such as those involving honey—can help signal to your body that it’s time to relax and prepare for rest.

Enjoy a heaping teaspoon of Manuka honey before bed, savoring its creamy texture and rich caramel notes as part of a peaceful nighttime moment. If you love herbal tea, elevate your evening cup with a touch of honey’s natural sweetness. However, be sure to let the water come off boiling before stirring in the honey to preserve its beneficial nutrients.

Ready to elevate your bedtime routine with Manuka honey? Here are a few tips:

Consume the honey at least 30 minutes before bedtime.
Let hot beverages cool for 30-60 seconds before adding any honey.
Choose caffeine-free herbal teas as companions.
Store honey at room temperature for the best texture.

Consider combining your honey routine with other relaxing practices. Deep breathing, gentle stretching, or reading can complement this natural evening ritual. However, consistency is key when establishing new routines—in fact, it’s what our body and circadian rhythms thrive on!

Uncover How Manuka Honey Can Help You Obtain a Good Night’s Rest

Natural foods like honey have supported evening routines for generations. Today, we understand more about its unique compounds and how they work with our body’s natural rhythms.

All in all, Manuka honey offers something extraordinary for your evening routine. Its rich profile of natural compounds, including MGO and unique antioxidants, sets it apart from ordinary honey—supporting your body in multiple ways.

Curious about improving your bedtime ritual? Start with Manukora’s premium Manuka honey. Our carefully harvested honey provides nature’s goodness in its purest form. Visit our store to explore our range of MGO-certified Manuka honey. Each jar carries the essence of New Zealand’s wilderness and our commitment to quality!