Should you eat apples before going to bed?

Apples are a fruit that contains many nutrients necessary for the body and are widely used. Many people believe that eating apples before bed makes you healthier and reduces the risk of disease. Are these things true and what will happen if you eat apples before bed? 

1. Nutritional composition of apples 
 

Apples are the edible fruit of a flowering tree called Malus domestica. They contain a variety of nutrients, including carbohydrates, fiber, antioxidants, vitamins and minerals.

Specific components found in apples, including melatonin, potassium, and carbs, can affect sleep quality.

Nutritional content in 100 grams of unpeeled raw apples includes:

Calories: 52 
Carbohydrates: 13.8 grams 
Fiber: 2.4 grams 
Protein: 0.3 grams 
Fat: 0.2 grams 
Vitamin C: 8% of the total daily vitamin C requirement. 
Potassium: 3% of daily needs 
Magnesium: 1% of daily needs.

In addition, apples also contain melatonin, which affects sleep. 

2. Should you eat apples before going to bed? 

2.1 Benefits of eating apples before going to bed

Some ingredients in apples can promote sleep, including:

Carbohydrates

Consuming carbs can directly affect sleep quality. One study found that consuming a high-glycemic-index (GI) carb-rich meal before bed can increase tryptophan levels, which increases melatonin and serotonin. These hormones help promote sleep.

But there are also other studies on the effects of high-glycemic foods that can cause sleep disorders. Foods with a high GI can lead to a rapid increase in blood sugar when eaten, and many studies on people with health problems also show that consuming a lot of high-glycemic-index carbs will cause poorer sleep. However, apples are a low GI carb, as they are high in fiber. They cause a minimal rise in blood sugar levels. One study found that postmenopausal women who switched from consuming high GI foods to low GI foods had a reduced incidence of insomnia. Therefore, it has been shown that the carbs in apples can promote better sleep.

Melatonin

A very important hormone that helps you sleep better is melatonin. Your brain naturally produces melatonin when it gets dark, which relaxes your body and helps you feel sleepy in preparation for sleep.

Research has been conducted on how to supplement this substance for the body and has found that apples also provide a certain amount of melatonin. However, the content of this substance varies significantly depending on the apple variety. Accordingly, the recommended melatonin content is from 1 to 5mg, which is not enough if eating 100g of apples (providing 0.0106mg). Therefore, the change in sleep is insignificant if you have apples before going to bed by supplementing melatonin. 

Vitamin C

Apples contain vitamin C, which is considered an antioxidant. Antioxidants help support health by fighting free radicals in the body, which can lead to cell damage.

If you have too many free radicals in your body, it will disrupt sleep due to stress and inflammation. When supplementing with vitamin C, it helps reduce oxidative stress and thereby helps promote sleep. 

Potassium

Apples contain a small amount of the mineral potassium. Research shows that irregular potassium levels can contribute to drowsiness.

A 1991 study examined the effects of potassium supplementation on sleep quality in healthy young men aged 18 to 33 who were on a low-potassium diet. It was found that a daily potassium supplement of 96 mg for one week improved sleep efficiency. However, if you are already on a potassium-rich diet, this supplement may not provide any additional benefits to sleep quality. Apples contain very small amounts of potassium, so the evidence that potassium in apples helps promote sleep is not strong enough.

2.2 Disadvantages of eating apples before going to bed

Eating before going to bed can go against the body's natural biological rhythm. Eating late at night increases the risk of diseases related to diabetes, cardiovascular disease, high blood pressure and increased cholesterol. In addition, eating apples before going to bed can stimulate the stomach to increase gastric secretion, making you uncomfortable. 

2.3 Should you eat apples before going to bed?

After analyzing the benefits and risks of eating apples before going to bed, should you eat apples before going to bed?

In fact, the role of apples in helping you sleep better is not clear, but they can also potentially increase the risk of diseases caused by eating late at night. Therefore, if you are not hungry before going to bed and feel that you can still go to sleep, you should skip eating apples. However, if you feel hungry and have trouble sleeping because you feel hungry, you can eat apples, combined with fruits that also have a low glycemic index (grapefruit, bananas...) as a snack. Do not abuse eating late at night, it can become a habit and this is not good for your health. 

3. When is the best time to eat apples?

The best time to eat apples is in the morning. Because the pectin in apples is very beneficial for the intestines. Pectin effectively supports intestinal function and prevents constipation.

You can eat apples when you feel a little hungry, it can be a nutritious snack and help regulate blood sugar. A note when eating apples is that you should eat the skin, because the apple skin also contains many nutrients that are beneficial to your health.

In short, apples are a delicious, nutritious fruit, but eating them at the right time is better for the body. Eating apples before going to bed can also help you sleep well, but there is not enough evidence. Therefore, the advice is that you should not eat apples before going to bed if it is not necessary, that is, if you are not hungry.

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