Drinking apple juice before bed isn’t a good idea, although it contains melatonin, and vitamin C, which improve sleep quality. In fact, apple juice is high in sugar, which can make you gain weight and even affect sleep quality. Drink chamomile tea with lemon juice at night, instead.
Sugars in apple juice at night are bad for you
Apple juice is particularly high in sugars. 100g of apple juice have about 10g of sugars and 46 calories. Hence, a glass of apple juice contains more than 30g of sugars! Moreover, there are commercial apple juices containing much higher doses, as they have added sugar.
High intake of sugar is a common reason for increased rates of obesity in the United States, and other developed countries.
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.
Will sugar at night make you fat?
Also, the body metabolizes energy differently throughout the day. 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. Practically, it means that it stores sugar, as muscle glycogen, instead of body fat.
Therefore, consuming reasonable amounts of sugar in the morning won’t make you fat. On the other hand, drinking apple juice, or any other sugary beverage, before bed can make you gain weight. At night, excess sugar is stored more easily as body fat.
But, you could drink apple juice before bed, without gaining weight, if you work out at night. Meals high in carbs after exercise promote glycogen replenishment in the muscle. Carbs after exercise are crucial for faster muscle recovery. So, apple juice after exercise is good for you, because it contains easily absorbed carbs.
As a rule of thumb, you should consume only a few calories at night, or skip dinner altogether, to lose weight.
Can sugar before bed cause poor sleep quality?
Furthermore, high sugar intake at night may negatively affect sleep duration, sleep quality, and also cause later bedtimes! 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. Hence, avoid drinking soft drinks, energy drinks, sports drinks and 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 juices don’t reduce hunger. They don’t have any dietary fiber.
On the contrary, whole apples are high in fiber. An apple has about 4g of fiber. Fiber reduces hunger, helping consume fewer calories in a day. So, whole apples are good for weight loss. Apple juice isn’t.
The recommended daily intake of fiber is 28g per 2,000 calories. Lower doses significantly increase the risk of obesity.
Consuming at least 5 servings of whole fruits and vegetables a day is the best way to boost the daily fiber intake.
Vitamin C aids weight loss
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% DV (Daily Value).
Vitamin C in apple juice improves sleep quality
In fact, vitamin C is beneficial for better sleep at night. 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.[8,9]
Potassium in apple juice is beneficial for weight loss
Additionally, apple juice is high in potassium. A glass of apple juice contains about 300 mg of potassium.
Consuming lots of foods high in potassium aids weight loss! High potassium intake has been linked to a lower Body Weight 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 lots of foods rich in potassium.
Melatonin in apples may help sleep better at night
Furthermore, apple juice before bed may be good for you, due to its melatonin content. Melatonin is a compound that helps sleep at night. It’s the internal clock of the body!
Apples contain up to 6.7 mcg of melatonin per 100g. You should prefer to consume whole organic apples, instead of apple juice, though. Apple peel is the richest part in melatonin.
Pistachios, almonds, cherries, and strawberries are pretty high in melatonin as well. See the list of the richest common foods in melatonin here.
Moreover, wine promotes a good night’s sleep, due to its particularly high melatonin content.
What’s the best time to drink apple juice?
If you like apple juice, the best time to drink it is during the daytime. The body will use sugar for energy. Also, the vitamin C of apple juice will protect the skin from the dangerous sunlight radiation, help the body burn more fat, and boost the immune system.
Also, 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. Moreover, sugars will help replenish glycogen stores in muscles after a workout.
Additionally, 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, it’s a great fruit juice for weight loss.