Does apple cider vinegar and honey help you sleep?

Apple cider vinegar and honey are both well-known wonder foods. Both are purported to have a range of health benefits. So it’s no surprise that they’re both also recommended as natural tonics for sleep. 

The sleep benefits of apple cider vinegar 

Apple cider vinegar is made by combining apples and yeast to create an alcohol. This alcohol is then fermented into acetic acid by adding bacteria. It is this acetic acid that is believed to give apple cider vinegar its health properties.

Unfiltered apple cider vinegar also includes what is called the ‘mother’, a combination of yeast, proteins, enzymes and bacteria that is formed during fermentation. Many believe that the mother provides many health benefits.  

Helps increase tryptophan, supporting the production of melatonin and serotonin 

Consuming apple cider vinegar supports the body in breaking down protein into amino acids - one of which is tryptophan. Tryptophan is an essential amino acid that supports the production of serotonin and melatonin, hormones that regulate your sleep-wake- cycle. 

Research has proven that increasing tryptophan in the diet can greatly improve quality of sleep, and reduce the symptoms of anxiety and depression. This is likely due to the increase of both serotonin and melatonin.

A rich source of vitamins and minerals

Apple cider vinegar contains a variety of B complex vitamins and potassium that are essential to combating insomnia and promoting better sleep. Vitamin B are natural relaxants that help you sleep better and faster, therefore apple cider vinegar may greatly benefit those suffering from sleepless nights. 

Lowers your blood sugar 

Research has shown that consuming apple cider vinegar can help you regulate blood sugar levels.

Blood sugar levels tend to rise while you’re asleep, typically between 4 am and 8 am. High blood sugar can impact the quality of your sleep, making you feel overly warm, irritable and unsettled. 

Similarly, the symptoms of low blood sugar can also make you feel uncomfortable in bed. Low blood sugar can lead to shakiness, sweating, confusion, headache and lightheartedness.  

The sleep benefits of honey

Honey is a natural sweetener that is considered a superfood. Not only does it have many health benefits, but it is also known for its ability to promote better sleep. 

Triggers the release of melatonin

Honey is a superfood that supports the production of melatonin, helping your body fall asleep naturally. Like apple cider vinegar, ingesting honey enables tryptophan to enter your brain more easily and at a faster rate. Consuming honey before bedtime can kick-start the sleep process, and prepare your body for rest.

Prevents midnight hunger

Have you ever woken up in the middle of the night feeling hungry? When we eat carbohydrates, our body converts it into a form of energy called glycogen. Low levels of glycogen signal to your brain that you’re hungry.

Typically, we have dinner around 6 pm or 7 pm, but we don’t head to bed till much later. By the time you finally hit the hay, your body may have already used up most of the glycogen from dinner. 

A tablespoon of honey contains 17g of glycogen. Consuming some honey before bed can help you replenish your body's glycogen stores, making it the perfect food to help you stay asleep throughout the night. 

Rich in vitamins and nutrients that promote quality sleep 

Similarly to apple cider vinegar, honey contains vitamins and minerals like potassium, calcium, B complex vitamins and magnesium that promotes better sleep and relaxation. Consuming raw, natural honey is a great natural substitute for vitamin pills. 

A simple remedy for better sleep 

Drinking apple cider vinegar alone can be unpleasant and harsh on the stomach. Combining it with honey is much more palatable. 

Try this recipe at home: 

Ingredients

• 1 tablespoon honey, preferably raw 

• 1 tablespoon warm water plus more as desired

• 1 tablespoon raw apple cider vinegar 

• Dash of ground cinnamon (optional)

 Instructions

1. Stir honey into warm water until combined 

2. Stir in apple cider vinegar and cinnamon 

3. Sip or shot your drink! 

The key takeaway

Honey and apple cider vinegar are well-known superfoods that have been used for hundreds of years. They’re not only affordable, but also delicious!

But it’s important to remember that the health benefits and impact of these natural remedies have not been properly studied. As always, if you’re considering changing your diet or incorporating a new supplement, you should first consult a healthcare professional.

Want for nutrition and sleep information?

For expert insights on how nutrition impacts your sleep, check out our articles that explore the connection between what you eat and how well you rest. Our blog on "Is It Good to Eat Protein Before Bed?" shows how certain protein rich foods can enhance nighttime recovery, while "The Best Foods to Beat Insomnia" offers options to help you fall asleep faster and sleep better. Whether you're fine-tuning your diet or just curious, we've got the information you need.

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.