The aromatic spice cinnamon, derived from the inner bark of Cinnamomum trees, is a globally popular ingredient used in baking, beverages, and savory dishes. Treasured for millennia for its distinct flavor and perceived medicinal properties, a common question is whether consuming cinnamon can lead to drowsiness or directly help with sleep. The answer requires looking beyond folklore and into the current scientific understanding of its compounds and their effects on the body.
The Verdict on Drowsiness
Scientifically, cinnamon is not classified as a sedative and does not possess a direct hypnotic effect on the central nervous system. There is a lack of large-scale human clinical trials establishing cinnamon as a reliable sleep-inducing agent. Any perception of sleepiness after consumption is likely an indirect result of its physiological effects or the ritual of warm consumption, as the primary active component, cinnamaldehyde, is not known to trigger immediate sedation.
Laboratory studies using animal models have shown potential effects on sleep quality. Research suggests that cinnamon extracts may help regulate the hypothalamus-pituitary-adrenal (HPA) axis, the body’s main stress response system. By potentially reducing stress hormones like corticosterone, the spice could indirectly support a more restful state and improve sleep patterns disrupted by stress.
Historical and Traditional Context
The belief that cinnamon aids in relaxation often stems from its long history in traditional medicine systems. In Ayurvedic and Traditional Chinese Medicine, it was used as a warming and calming agent, frequently incorporated into teas and warm drinks. Consuming a warm beverage like cinnamon tea before bed is a calming ritual that promotes relaxation and prepares the body for sleep.
Historically, cinnamon was also valued as a digestive aid to soothe stomach discomfort. A comfortable and stable digestive system is strongly linked to overall sleep quality, as gastrointestinal distress can disrupt nighttime rest. This traditional practice of drinking cinnamon-infused drinks often served to settle the stomach after an evening meal, contributing to the spice’s association with a good night’s sleep through indirect benefit.
Physiological Effects Beyond Sleep
The most well-studied physiological effect of cinnamon relates to its impact on blood glucose control, which may be misinterpreted as drowsiness. Cinnamon contains compounds that can imitate insulin and increase insulin sensitivity, helping move glucose from the bloodstream into cells more efficiently for energy use. This action promotes a smoother energy curve.
Stabilizing blood sugar levels is significant because unstable glucose, characterized by sharp spikes followed by crashes, can lead to feelings of fatigue or a ‘food coma’. By blunting the sharp rise in post-meal glucose, cinnamon consumption prevents the sudden dips that might otherwise be confused with genuine sleepiness.
Cinnamon is also rich in antioxidants, such as polyphenols, which contribute to its anti-inflammatory properties. Chronic low-grade inflammation is linked to poor sleep quality. By helping to reduce oxidative stress and inflammation, cinnamon supports overall well-being, which indirectly creates a more favorable environment for restorative sleep. This is a long-term benefit for systemic health, not an immediate sedative effect.
Safe Use and Different Varieties
When consuming cinnamon regularly, it is important to distinguish between the two major varieties: Cassia and Ceylon. Cassia cinnamon (Cinnamomum aromaticum), the most common and inexpensive type, contains significantly higher levels of coumarin. Coumarin can be toxic to the liver in high doses and acts as a blood thinner.
Ceylon cinnamon (Cinnamomum verum), often called “true cinnamon,” is the safer option for regular daily use due to its extremely low coumarin content. Cassia can contain coumarin levels up to 380 times higher than Ceylon, making it possible to exceed the safe Tolerable Daily Intake (TDI) with just one teaspoon of the common variety. For frequent consumers, choosing the more expensive Ceylon variety is the safest choice to mitigate potential liver risks.