Drinking a warm cinnamon beverage before bed may help manage weight by stabilizing blood sugar levels overnight and reducing late-night cravings. It may also aid sleep by promoting relaxation, although evidence for this is limited. For daily use, Ceylon cinnamon is recommended to avoid excessive coumarin intake.

What is cinnamon?

Cinnamon is made by cutting the stems of cinnamon trees, then stripping the inner bark and removing the woody parts.

Its distinctive aroma and flavor come from its oily part, which is very rich in the compound cinnamaldehyde. This compound may be responsible for many of cinnamon's health and metabolic benefits, according to Healthline.

Cinnamon and weight loss

According to a reliable 2022 review and meta-analysis, taking cinnamon supplements may help reduce body mass index (BMI) and weight.

Higher body weight may be linked to certain health problems, including an increased risk of diseases such as heart disease and type 2 diabetes.

However, the review suggests that the benefits of taking cinnamon supplements may be greater when consuming 3 grams or more per day. This level may not be safe for everyone, as Cassia cinnamon, the most common type, contains high amounts of coumarin, which may cause side effects such as liver damage when taken in high doses, according to Healthline.

Ceylon cinnamon contains much lower levels of coumarin, making it safer for daily consumption.

Cinnamon acts as an insulin sensitizer, helping to prevent nocturnal glucose fluctuations and maintain stable insulin levels. High insulin levels can hinder fat burning, so keeping them under control overnight supports metabolic health. It also curbs sugar cravings: cinnamon's natural sweetness can satisfy cravings, preventing late-night snacking.

Compounds such as cinnamaldehyde (found in cinnamon) may support thermogenesis and the breakdown of fat cells. However, it is not a standalone fat burner and works best when combined with a balanced diet and regular exercise.

Effect of cinnamon on sleep

Cinnamon promotes relaxation; a warm, soothing cup of spiced tea can serve as a calming pre-bedtime ritual, signaling to the brain that it is time to unwind.

It also supports neurotransmitters: some preliminary animal and in vitro studies suggest that cinnamon extract may affect neurotransmitters like serotonin and melatonin, although these specific sleep-enhancing effects have not been fully proven in human trials.

To prepare a cup of cinnamon tea: steep half a teaspoon of cinnamon powder (or one cinnamon stick) in a cup of hot water for 10-15 minutes. You can add a squeeze of lemon or a small dash of raw honey for flavor.

Cinnamon is generally safe in small amounts, but consuming large quantities—especially of the common Cassia type—may lead to liver problems or drug interactions. Always consult your doctor if you are taking medications.

Which type is best?

All types of cinnamon may have health benefits, but Cassia cinnamon can cause problems when consumed in large amounts due to its high coumarin content. Large doses of coumarin may contribute to health issues such as liver damage.

Ceylon cinnamon (true cinnamon) is better in this regard because it contains much lower levels of coumarin compared to Cassia cinnamon.

Compared to Ceylon cinnamon, Cassia cinnamon is generally cheaper and more widely available. However, Ceylon cinnamon can be found in some health food stores or online.

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