We shouldn’t drink apple juice before bed, despite its high melatonin and vitamin C content, which improve sleep quality. Sugar in apple juice may negatively affect sleep quality and make you gain weight.
Sugar in apple juice at night is bad for you
Apple juice is particularly high in sugars and calories. Apple juice has about 10 g of sugars per 100g, or more than 30 g per glass! Moreover, there are commercial apple juices containing much higher amounts of sugar, as they have added sugar.
High intake of sugar is a common reason for obesity. We consume more than 300% of the recommended daily intake of sugar! The body uses sugars for energy. But, too much can be a problem.
Can sugar at night make me fat?
The best time of the day to consume foods high in sugars is in the morning and before/after exercise. At that time, the body has increased insulin sensitivity. It stores more sugar as muscle glycogen, instead of body fat.
But, the body metabolizes energy differently at night. Sugar in apple juice is stored more easily as body fat at night.
Can sugar before bed cause poor sleep quality?
Furthermore, drinking apple juice before bed may negatively affect sleep duration, sleep quality, and also cause later bedtimes, due to increased sugar intake. Shortened sleep duration has been linked to increased appetite and risk of obesity. Also, it may lead to fatigue and poor physical performance.[3,4,5]
Certainly, we should avoid beverages rich in sugar and caffeine at night. So, besides apple juice, avoid drinking soft drinks, energy drinks, sports drinks and even fruit juices before bed.
Apple juice can’t control appetite
Additionally, we shouldn’t drink apple juice or any other fruit juice at night because they don’t reduce hunger. Most fruit juices don’t have any dietary fiber.
Apple juice is poor in fiber as well. Only whole apples are high in fiber. Fiber reduces hunger, regulating energy intake.
Consuming at least 5 servings of whole fruits and vegetables a day is the best way to boost the daily fiber intake.
Vitamin C in apple juice before bed improves sleep quality
Furthermore, apple juice is an excellent dietary source of vitamin C. A glass of apple juice has about 30 mg of vitamin C, or 33% of the Daily Value (DV).
In fact, vitamin C is beneficial for a good night’s sleep. High intake of vitamin C can increase sleep duration, reduce sleep disturbances, relieve movement disorders, and decrease the dangerous effects of sleep apnea. Also, vitamin C may improve stress tolerance.[7,8]
Potassium in apple juice is beneficial for weight loss & sleep
Additionally, apple juice could help sleep better at night and lose weight because it’s high in potassium. A glass of apple juice contains about 300 mg of potassium, or 21% of the DV.
Consuming lots of foods high in potassium aids weight loss! High potassium intake has been linked to a lower Body Mass Index (BMI), smaller waist circumference, and lower risk of obesity.
Moreover, low potassium levels seem to affect sleep quality. Especially, men with high blood pressure could benefit from eating many foods rich in potassium.
But, you shouldn’t drink apple juice right before bed. You should drink it at least a couple of hours before bed.
Melatonin in apples may help sleep better at night
Furthermore, apple juice may help you sleep better at night, due to its high melatonin content. Melatonin is the internal clock of the body! It’s known as the sleep hormone.
Apples contain up to 6.7 mcg of melatonin per 100g. Apple peel is the richest part in melatonin, though. Hence, better prefer whole organic apples, instead of apple juice.
Pistachios, almonds, cherries, and strawberries are among the richest foods in melatonin as well.
Moreover, you could drink a glass of red wine or cranberry juice at dinner. Certain wine varieties as well as cranberry juice are particularly high in melatonin. They could also help you sleep better at night.
What’s the best time to drink apple juice?
Actually, the best time to drink apple juice is during the daytime. The body will use sugar for energy. Also, the vitamin C of apple juice can protect the skin from the dangerous sunlight radiation, help the body burn more fat, and boost the immune system.
Furthermore, a great time to drink apple juice is before or after exercise! The body will burn the sugars of apple juice for energy during exercise, and use sugars to replenish glycogen stores after a workout, aiding recovery.
In fact, apple juice could be the key ingredient of your post or pre-workout smoothie.
What’s the best beverage before bed?
The best beverage before bed is chamomile tea. It’s packed with antioxidants and helps deal with high cortisol levels, stress and anxiety. Also, chamomile tea may help people with insomnia sleep better at night.
Moreover, you could add lemon juice to your chamomile. Lemon juice is particularly high in vitamin C and other antioxidants. Most noteworthy, it’s pretty low in calories, as it has almost no sugar. So, you can actually drink lemon juice before bed.