Cinnamon and Nutmeg: Can They Really Help You Relax and Sleep Better?

Cinnamon and nutmeg are often associated with relaxation and sleep. However, there is no strong scientific evidence that these spices directly help people fall asleep. Their real appeal lies elsewhere: their warm, comforting aromas can be a lovely addition to a relaxing evening routine.

A cup of warm spiced milk, a fragrant herbal infusion, a few quiet minutes before bedtime… These simple pleasures can become part of your evening without needing to believe in any miraculous effects.

So, what do cinnamon and nutmeg actually do? Can they keep you awake? And how can you enjoy them safely? Let's take a closer look.

Does Cinnamon Help You Relax and Sleep Better?

With its sweet, spicy aroma, cinnamon instantly brings to mind comforting moments: a freshly baked cake, a warm winter drink, or a quiet evening at home.

In some traditional practices, cinnamon has also been used for its supposed medicinal properties. You may have heard claims that it reduces stress, improves blood circulation, or even lowers cortisol, a hormone involved in the body's stress response.

But what does science actually say?

According to the National Center for Complementary and Integrative Health (NCCIH), part of the US National Institutes of Health, current research does not provide sufficient evidence to recommend cinnamon as a treatment for any health condition.

In particular, there is no strong clinical evidence that cinnamon improves sleep or promotes relaxation by lowering cortisol levels.

That doesn't mean you need to give up your evening cup of cinnamon tea!

Its pleasant aroma and the warmth of a hot drink can make the moment feel especially comforting. Preparing an infusion, settling into a comfortable chair, and putting the day's worries aside can be a simple way to slow down.

The distinction is important: cinnamon itself has not been proven to have a relaxing effect, but the ritual surrounding it can give you a welcome moment of calm.

Can Cinnamon Keep You Awake at Night?

Good news for cinnamon lovers: this spice contains no caffeine and is not known to have a stimulating effect comparable to coffee.

You can therefore add cinnamon to a herbal infusion or warm milk in the evening without worrying about the caffeine-related effects associated with coffee.

However, it's worth paying attention to the other ingredients in your drink.

Traditional chai, for example, often combines cinnamon, cardamom, ginger, and black tea. Black tea contains caffeine, which can delay falling asleep in some people.

If you enjoy spiced drinks before bedtime, choose a caffeine-free herbal infusion, a rooibos-based blend, or warm milk flavoured with cinnamon instead.

Does Nutmeg Have Relaxing Properties?

Nutmeg is another spice loved for its warm, slightly sweet, woody aroma. It's commonly used in savoury dishes, desserts, and traditional hot drinks.

In Ayurvedic medicine, nutmeg has long been used for its supposed calming and sleep-promoting properties.

This reputation is partly linked to the presence of natural compounds, including myristicin and elemicin, which can affect the nervous system.

However, effects observed in experimental studies or cases of poisoning do not demonstrate that nutmeg improves sleep when consumed in normal culinary amounts.

It would therefore be misleading to describe nutmeg as a natural sleeping aid.

That said, a tiny pinch of freshly grated nutmeg can add a lovely, comforting flavour to a warm drink. As with cinnamon, it's primarily about enjoyment and personal preference.

And there's no reason to add more in the hope of sleeping better: nutmeg can be toxic when consumed in large quantities.

How to Enjoy Cinnamon and Nutmeg in the Evening

You don't need complicated recipes to incorporate these spices into your evening routine. A few simple ingredients and five minutes of preparation are all it takes to create a comforting little moment.

Here are three easy ideas to try.

1. A Cinnamon Infusion to End the Day

Cinnamon tea is a fragrant, caffeine-free alternative to traditional tea.

To prepare it, simply steep a Ceylon cinnamon stick in a cup of hot water for 5 to 10 minutes.

You can also add a slice of apple or a little orange zest for extra flavour.

As long as you don't add tea or other caffeinated ingredients, this drink lets you enjoy the taste of cinnamon without consuming caffeine before bed.

2. Warm Milk with Cinnamon and Nutmeg

This is probably one of the most comforting combinations, especially on chilly evenings.

Gently heat a cup of milk without bringing it to a boil, then add a pinch of cinnamon and a tiny amount of freshly grated nutmeg.

Stir, settle into a comfortable spot, and enjoy your drink.

You can also use a plant-based alternative, such as oat or almond milk, depending on your preferences.

This ritual won't guarantee better sleep, but it can become a pleasant way to mark the transition between a busy day and bedtime.

To learn more, take a look at our article on the benefits of warm milk before bedtime.

3. Adding Spices to a Light Evening Meal

Cinnamon and nutmeg aren't just for drinks!

A pinch of cinnamon can add flavour to apple compote, porridge, or homemade desserts. Nutmeg, meanwhile, pairs particularly well with pumpkin soup, mashed potatoes, and vegetable dishes.

The important thing is to choose an evening meal that suits your appetite without eating too heavily just before bedtime.

For more ideas, take a look at our guide to foods to avoid before going to sleep.

Ceylon Cinnamon, Cassia Cinnamon and Nutmeg: What Precautions Should You Take?

Natural doesn't always mean risk-free. Although these spices are commonly used in cooking, a few precautions are worth keeping in mind, especially if you consume them regularly.

Which Cinnamon Is Best for Everyday Use?

There are two main types of cinnamon commonly available:

• Cassia cinnamon is widely sold and has a strong, distinctive flavour. It naturally contains higher levels of coumarin.
• Ceylon cinnamon, also known as Cinnamomum verum, contains much less coumarin and is generally a better choice for frequent use.

Coumarin is a naturally occurring substance that can affect the liver in sensitive individuals when consumed in excessive amounts over a prolonged period.

As a reference, the German Federal Institute for Risk Assessment (BfR) estimates that around 2 g of cassia cinnamon per day may be enough for an adult weighing 60 kg to reach the tolerable daily intake of coumarin. This is not an immediate toxicity threshold, but a guideline intended to limit repeated exposure.

There's generally no need to worry about enjoying an occasional cinnamon-flavoured dessert. However, if you use cinnamon every day, Ceylon cinnamon is the preferable choice.

Why Should Nutmeg Be Used in Small Amounts?

Nutmeg requires a little more caution.

While small amounts used to season food are normal in cooking, consuming large quantities can cause serious symptoms, including nausea, dizziness, a rapid heartbeat, confusion, and hallucinations.

Poison control centres have documented cases of poisoning after the ingestion of around 15 grams of ground nutmeg or more, roughly two to three tablespoons.

Remember one simple rule: nutmeg is a spice, not a sleep remedy. A tiny amount is enough to flavour a recipe, and you should never increase the quantity in an attempt to relax or fall asleep.

The same applies to children: these spices should remain culinary ingredients, not preparations intended to promote sleep. Keep nutmeg stored out of children's reach.

In the event of a large ingestion or suspected poisoning, contact a poison control centre. In Switzerland, Tox Info Suisse can be reached by calling 145; elsewhere, contact your national or local poison control centre.

What Actually Helps You Relax Before Bed?

If you struggle to fall asleep, searching for a miracle spice or ingredient is rarely the best solution.

Many factors influence sleep, including stress, irregular schedules, caffeine consumption, light exposure, and bedroom temperature.

The good news is that several of these factors can be improved through simple daily habits.

Here are a few things you can try:

• Stick to a regular sleep schedule: waking up at roughly the same time every day helps maintain a stable sleep-wake rhythm.
• Avoid caffeine late in the day: coffee, black tea, certain soft drinks, and energy drinks can interfere with falling asleep.
• Create a comfortable bedroom environment: aim for a dark, quiet, and relatively cool room, with comfortable bedding.
• Make time to unwind: reading a few pages of a book, listening to calming music, or taking a warm bath can help you leave the day's worries behind.
• Put screens aside before bedtime: give yourself a quieter period without constant notifications and distractions.

And if you enjoy ending your day with a cinnamon infusion or a cup of gently spiced warm milk, there's no reason not to make it part of your routine.

What matters isn't the promise of falling asleep instantly, but the pleasure of having a little time to yourself at the end of the day.

If you regularly struggle to fall asleep or your sleep difficulties persist despite healthy habits, consider speaking with a healthcare professional.

Frequently Asked Questions About Cinnamon, Nutmeg and Sleep

Does Cinnamon Help You Sleep?

There is no strong scientific evidence that cinnamon directly helps people fall asleep. However, it can add flavour to a warm, caffeine-free drink as part of a pleasant evening routine.

Can You Drink Cinnamon Tea Before Bed?

Yes. An infusion made with just cinnamon and water contains no caffeine. However, check the ingredients of ready-made blends, as some contain black or green tea.

Is Nutmeg a Natural Sleeping Aid?

No. Although nutmeg has traditionally been used in some calming preparations, its effectiveness for sleep has not been demonstrated in humans at culinary doses. Excessive consumption can also cause poisoning.

Which Type of Cinnamon Is Best for Regular Consumption?

Ceylon cinnamon is generally preferable because it contains much less coumarin than cassia cinnamon. It's therefore a better choice if you regularly add cinnamon to drinks or recipes.

What Is the Best Spice for Relaxation Before Bed?

No spice has been reliably shown to induce relaxation or sleep. The best choice is simply one whose flavour and aroma you enjoy, used in reasonable culinary amounts in a caffeine-free drink.

Final Thoughts: Enjoy the Ritual, Not the Promise of a Miracle Cure

Cinnamon and nutmeg aren't miracle solutions for better sleep. Current research doesn't support many of the relaxing or sedative effects sometimes attributed to these spices.

But that doesn't make them any less enjoyable!

The fragrance of a cinnamon infusion, the comforting warmth of gently spiced milk, or the pleasure of preparing something homemade can all be part of those little moments when we finally slow down after a busy day.

Good sleep habits remain the foundation of better rest. And if a touch of cinnamon or nutmeg makes your evening routine more enjoyable, that's already a good reason to appreciate them.

Sources

• NCCIH – Cinnamon: Usefulness and Safety: current scientific evidence concerning cinnamon and its safety.
• BfR – FAQ on Coumarin in Cinnamon and Other Foods: differences between cassia and Ceylon cinnamon and recommendations concerning coumarin.
• Vanderbilt University Medical Center – Nutmeg, a Potentially Uninvited Holiday Guest?: toxicological information concerning nutmeg.
• NHS – Insomnia: recommendations for healthy sleep habits.

This article is for informational purposes only and is not a substitute for professional medical advice.

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