Cinnamon is a spice derived from the inner bark of trees belonging to the Cinnamomum genus. It has been used for thousands of years as a culinary flavor enhancer and in traditional medicine systems. The practice of consuming cinnamon before sleep has recently gained attention. This article explores the scientific evidence regarding the efficacy and safety of incorporating cinnamon into a nightly routine.
How Cinnamon Affects Nighttime Metabolism
Cinnamon contains bioactive compounds, such as cinnamaldehyde, that influence glucose homeostasis in the body. This mechanism is relevant at night when the body is in a fasted state. The spice appears to enhance the effectiveness of the insulin signaling pathway, allowing cells to take up sugar from the blood.
Polyphenol type-A polymers found in cinnamon increase the sensitivity of cells to insulin. By improving sensitivity, cinnamon may help manage blood sugar fluctuations, particularly those that occur after an evening snack. Maintaining stable blood glucose levels overnight is beneficial, as dramatic dips or spikes can sometimes interrupt continuous sleep.
The Link Between Cinnamon and Sleep Quality
While cinnamon is not a direct sedative, its properties may support better sleep indirectly by addressing underlying physical discomfort. The spice is rich in antioxidants, including polyphenols, which help protect the body from oxidative damage. Reducing oxidative stress and inflammation supports overall systemic health, which can translate to more restful sleep.
Cinnamon also contains anti-inflammatory compounds that may help reduce inflammation throughout the body. By potentially alleviating minor aches or systemic stress, this anti-inflammatory action can create a more comfortable environment for sleep. Some animal studies suggest that compounds in cinnamon extract may improve the regulation of the hypothalamus-pituitary-adrenal (HPA) axis, which is involved in the body’s stress response. More research in humans is needed to confirm this potential calming effect.
Digestive Impact of Pre-Sleep Consumption
Consuming cinnamon before lying down interacts directly with the gastrointestinal (GI) tract. Cinnamon possesses carminative properties, which may help reduce bloating and discomfort caused by trapped gas. It is also believed to stimulate digestive enzymes, helping food break down more efficiently.
However, the warm or spicy nature of cinnamon can pose a drawback, particularly when consumed close to bedtime. If taken in high concentration or combined with rich liquids, the spice might irritate a sensitive esophagus or trigger acid reflux. Although research suggests cinnamon may sometimes reduce gastric acid secretion, people prone to heartburn should consume it in a mild form, such as a tea, and avoid large doses immediately before reclining.
Safety and Dosage for Routine Nightly Use
The most significant consideration for a nightly cinnamon ritual is the difference between the two main types: Cassia and Ceylon. Cassia cinnamon, which is the most common and least expensive variety, contains a relatively high concentration of a compound called coumarin. Coumarin is a natural liver toxin, and prolonged consumption of high doses can potentially lead to liver damage.
The European Food Safety Authority (EFSA) sets a Tolerable Daily Intake (TDI) for coumarin at 0.1 milligrams per kilogram of body weight. A single teaspoon of Cassia cinnamon can contain coumarin levels exceeding the safe daily limit for many adults. For safe, routine nightly use, it is strongly recommended to choose Ceylon cinnamon, often labeled as “true” cinnamon (Cinnamomum verum or zeylanicum), as it contains only trace amounts of coumarin. Limiting Cassia intake to less than half a teaspoon per day is a general guideline for healthy adults, but switching to the Ceylon variety allows for safer daily use up to two teaspoons.