Most people know nutmeg as a baking spice—something you pull out for holiday pies or sprinkle over eggnog. But this modest ingredient has a surprisingly long history of use beyond the kitchen, especially when it comes to helping the body wind down at night.
While it doesn’t get as much attention as other natural remedies, nutmeg has calming properties that can make it a useful tool for those looking to ease into sleep more smoothly. And the best part? You don’t need much to notice the difference.
Why Nutmeg Helps You Relax
So, what is it about nutmeg that makes it so calming? It contains natural compounds—like myristicin and elemicin—that appear to interact gently with the nervous system. While not sedatives in the traditional sense, they may help quiet racing thoughts or lower feelings of tension, making it easier to relax.
It’s not a knockout punch like melatonin or prescription sleep aids. Nutmeg works more subtly, nudging your body into a calmer state instead of forcing it into sleep. That’s part of its appeal for people who want a more natural transition into rest without side effects or drowsiness the next morning.
Freepik | To promote sleep and soothe anxiety, try a small amount of nutmeg before bedtime.
Including Nutmeg in Your Diet
If you’re curious to try it, the good news is you don’t need to overhaul your bedtime routine. Here are a few low-effort ways to bring a bit of nutmeg into the picture:
1. A Pinch in Warm Milk
Yes, it’s a cliché—but it works. Heat up a cup of milk and stir in a dash of nutmeg. The warmth helps, and the gentle spice adds just enough comfort to ease you into the end of the day.
2. Stir Into Herbal Tea
If you’re a chamomile or valerian tea drinker, try sprinkling a tiny bit of nutmeg on top. It deepens the flavor and pairs nicely with calming herbs.
3. Add to a Light Snack
You don’t have to go full dessert. Mix a small amount into oatmeal or a bedtime smoothie. The idea is to keep it simple and easy to digest, especially before sleep.
A quick word of caution: Stick to very small amounts—less than ¼ teaspoon is enough. Too much nutmeg can cause unwanted effects like nausea or dizziness, so less is definitely more.
Nutmeg Aromatherapy
You don’t have to eat or drink nutmeg to benefit from it. Nutmeg essential oil is often used in aromatherapy, and for good reason. Its warm, slightly spicy scent has a grounding quality that can help set the mood for rest.
Try adding a couple of drops to a diffuser in the evening, or blend it with lavender oil for a soothing nighttime atmosphere. It’s especially useful if you’d rather not ingest anything before bed.
Instagram | thespicemerchant.ca | Nutmeg has benefits, but excessive use can lead to side effects such as nausea and dizziness.
A Few Sensible Safety Notes
Like any natural remedy, nutmeg has its limits—and some important safety points. High doses can cause side effects, including disorientation or digestive trouble, so it’s crucial not to overdo it.
Here’s what to keep in mind:
Stay under ¼ teaspoon per use.
Skip the supplements or capsules unless advised by a professional.
If you’re pregnant or breastfeeding, check with your doctor first.
Used wisely, it’s a safe and simple addition to your nighttime routine.
Small Habit, Big Impact
Nutmeg probably won’t revolutionize your sleep on its own, but it doesn’t need to. When paired with other calming habits, it can be a subtle, comforting signal that your day is winding down.
Whether you sip it in tea, enjoy its aroma in the background, or mix it into a light snack, nutmeg offers a low-effort, natural way to support better rest. Sometimes the most ordinary ingredients turn out to be surprisingly helpful.
