Written by Fatima Hallal, APD top top October 13, 2021 — median reviewed by Kathy W. Warwick, R.D., CDE, Nutrition

You’ve heard the speak “an apologize a day keeps the physician away,” but what happens if you eat an apple prior to bed?

Apples room the edible fruit that a flowering tree known as Malus domestica. Lock contain variety of nutrients, consisting of carbohydrates, fiber, antioxidants, vitamins, and also minerals (1).

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These iconic fruit make a an excellent snack when hunger strikes, and they’re among the most consumed fruits globally. That’s mainly as result of their seasonal availability, however they’re also tasty and also versatile (2, 3).

Specific contents found in apples, consisting of melatonin, potassium, and carbs, may influence sleep high quality (4, 5).

This post explores the potential benefits and downsides of eating apples prior to bed.


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Nutrition truth of apples
Below are the nutrition facts because that a 3.5-ounce (100-gram) serving of raw, unpeeled apple (6):

Calories: 52Carbs: 13.8 gramsSugar: 10.4 gramsFiber: 2.4 gramsProtein: 0.3 gramsFat: 0.2 gramsVitamin C: 8% the the everyday Value (DV)Potassium: 3% that the DVMagnesium: 1% that the DV
Benefits of eat apples before bed

Carbohydrates

Consuming carbs may affect sleep high quality (7).

One study confirmed that spend a carb-rich meal through a high glycemic index (GI) prior to bed may raise tryptophan levels, which increases melatonin and also serotonin. This hormones assist promote the beginning of sleep (8, 9).

Yet, various other studies have discovered mixed results regarding the results of high GI meals top top sleep. Some studies show that a high GI meal have the right to have no effect, while others report sleep disturbances (7, 9, 10).

High GI foods items can bring about a rapid rise in blood street levels once eaten. Lower quality, high GI carbs comprising basic sugars, such as sugar-sweetened beverages and also sweets, are associated with poorer sleep (11).

However, civilization who have poorer quality sleep are likely to snack on more of these high GI carbs, therefore it’s still unclear whether diet affects sleep or sleep influence diet (11).

In one study, 3,129 female workers 34–65 year of age recorded your diet and sleep quality. Those who had greater intakes the low high quality carbs, skipped breakfast, ate at irregular times, drank energy drinks, and also ate much less fish and also vegetables reported poorer sleep top quality (12).

However, more research into how carbs affect sleep is needed.

Apples, though, are a great source the fiber. That makes them a low GI carb, definition they reason a minimal increase in blood street levels (13).

One study confirmed that when post-menopausal ladies switched from spend high GI foodstuffs to short GI foods, the incidence of insomnia reduced (14).

Therefore, to apologize may aid you sleep — or at least, castle shouldn’t reason or worsen sleep troubles.

Melatonin

An essential driver the a an excellent night’s sleep is melatonin. Your mind produces melatonin naturally as it starts to acquire dark. It help relax your body, making you feeling sleepy in preparation for a good night’s sleep (15).

Melatonin can also be acquired through dietary sources and supplementation (15).

The an initial report the melatonin in apples was in 2013 (5).

One study verified that the melatonin contents of apples can vary significantly, from approximately 0.86 nanograms (ng) per gram of flesh and also peel come 148.11 ng every gram, relying on the variety (2).

Granny blacksmith apples room low in melatonin in ~ 8.37–17.18 ng per gram, when Jincui apologize contain higher levels of melatonin, averaging about 87.28–105.97 ng per gram (2).

To put things into perspective, though, the typical recommended dosage the a melatonin supplement is 1–5 mg. Eating a 3-ounce (100-gram) section of a Jincui apple would certainly provide around 0.0106 mg that melatonin (16).

Therefore, the lot of melatonin in apples most likely isn’t high sufficient to do you feel sleepy.

Vitamin C

Apples save 8% of the recommended DV the vitamin C in a 3-ounce (100-gram) section (6).

Vitamin C is one antioxidant. Antioxidants assistance your health and wellness by fighting totally free radicals in your body, which can lead to cell damage in high amounts.

Research suggests that inflammation and oxidative stress and anxiety — i beg your pardon may take place when you have a concentration of complimentary radicals that’s too high — may damage sleep expression (17, 18).

In a research that accumulated sleep data from healthy and balanced adults ages two decades and older, civilization with best levels the vitamin C showed reduced levels that inflammation and oxidative stress. They to be also an ext likely to report enough sleep the 7–8 hours (17, 19).

Therefore, eat apples regularly might indirectly encourage sleep.

Potassium

Apples contain tiny amounts of the mineral potassium. Research suggests that irregular level of potassium may add to daytime sleepiness (20).

Most research assessing potassium’s impacts on sleep is dated, and also up-to-date research study is needed.

A dated research from 1991 examined the results of potassium supplementation top top sleep quality in healthy young males eras 18–33 that were on a short potassium diet (21).

Results showed that a everyday potassium entry of 96 milliequivalents because that a week enhanced sleep efficiency. However, if you’re already consuming a diet high in potassium, supplementation might not sell any additional benefits for sleep quality (21).

Overall, the effects of potassium supplementation ~ above sleep are unclear. More recent research is necessary to check these effects.

Regardless, the quantity of potassium in to apologize is not significant. A 3-ounce (100-gram) part contains 3% of the encourage DV, if bananas save on computer 10% that the encourage DV (22).

Therefore, the level of potassium in apples may not be sufficient to aid with sleep.

Summary

Apples save a mix of nutrients that may add to a good night’s sleep. However, the quantity of nutrients in apologize is no significant, so it’s unlikely the apples have the right to promote sleep. The said, they do not do it inhibit sleep either.


Eating before bed might go versus your natural circadian rhythm.

Studies suggest that eating late at night may increase your susceptibility come obesity and also cardiometabolic diseases, such together diabetes, high blood pressure, and also high cholesterol (23).

One study compared the results of eating the very same 200-calorie snack in the daytime (10 a.m.) matches at nighttime (11 p.m.) ~ above women v moderate weights. Results verified that in the night group, the capacity to burn fat contempt decreased and also total cholesterol slightly increased (24).

However, study findings space conflicting, as some studies have shown no distinction when consuming tiny meals in ~ night (23).

Eating greater quality, lower GI foods items such together apples prior to bedtime might be useful for sleep, but much more research is needed.

Summary

Some study demonstrates that eating a snack at night may reduce the body’s capability to burn fat and increase cholesterol levels. However, the proof is insufficient, and it’s unsure whether eating an apple would have actually the very same effect.


Newer evidence suggests apples save on computer melatonin, a hormone that provides the calm and also tranquillity needed to loss asleep. However, the quantity uncovered in to apologize is very low and unlikely to induce sleep.

However, being a quality resource of carbs and also a short GI food, apologize may aid reduce the time it takes to autumn into a deep sleep once eaten before bed.

There are cases that eating so late at night may increase one’s susceptibility to obesity and cardiometabolic diseases, yet some study findings contradict this. The unclear whether eating apples prior to bed would contribute to the advance of these conditions.

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Overall, no solid research study supports or rejects the idea of eating an apple prior to bed to promote great sleep. It doesn’t appear that apples encourage or inhibit her sleep. So, if you feeling like having an apple prior to bed, go for it.