What Happens to Your Body When You Eat an Apple Before Bed

Eating an apple before bedtime might feel like a healthy idea, but what actually happens if you do? It can have various effects if you enjoy it as a bedtime snack. 

1. It May Help You Sleep Well

Studies show that people who eat more fruit often sleep better at night. Apples contain fiber and plant nutrients called polyphenols, which can help keep your blood sugar steady and may support better sleep. Rather than giving you a rush like caffeine, an apple before bed might actually help your body wind down.

But if eating too late seems to bother your sleep, try eating your apple an hour or two before bedtime.

2. You May Get a Slight Rise in Blood Sugar

Apples have natural sugars, so eating one will raise your blood sugar a little bit. However, the fiber and polyphenols that help you sleep can also slow down how quickly sugar is absorbed. This prevents the sugar from rising too quickly, which can lead to a crash later.

If you have diabetes or trouble with glucose levels at night, check with a healthcare provider before adding an apple to your bedtime routine.

3. Provides Gentle Support for Your Gut and Digestion

Apples contain pectin, a type of soluble fiber that plays an important role in keeping your digestive system running smoothly. When pectin reaches your gut, it acts as a prebiotic, a food for the good bacteria that live there (the gut microbiome).

People who have a diverse gut microbiome have been shown to have better digestion, stronger immunity, and even improved mood and metabolism.

4. May Have Anti-Inflammatory Properties

Chronic inflammation can cause many health problems. Regular intake of apples has been shown in some trials to reduce inflammatory markers (observable indicators of inflammation).

Although it can’t undo all of the impact of an unhealthy lifestyle, the antioxidants and phytochemicals in apples can help reduce inflammation over time, which may improve overall health.

5. Might Help With Cravings or Late Snacks

An apple can keep you fuller longer than eating a highly processed, sugary snack. This is because apples take time to chew and have fiber, which can keep you full as it takes longer to digest. This might cut down the urge to search for another snack later at night.

If you find that you have a sweet tooth, swapping an apple for your usual sweet snack may be a healthier choice.

6. Be Careful About Teeth and Enamel

Apples contain sugars that can feed oral bacteria if the debris lingers on teeth overnight. This can lead to cavities, so you should brush your teeth before bed.

Apples are also acidic, which can damage tooth enamel. Chewing stimulates the production of saliva, which can help protect the enamel. However, some dental experts recommend waiting about 30 minutes after eating something acidic to brush your teeth, as this helps protect tooth enamel. If you’re prone to cavities, discuss the timing with your dentist.

7. It Is Just One Step Towards a Healthy Diet and Routines

A medium apple should provide at least 1 cup of fruit, contributing to the daily recommended amount of fruits and vegetables. The daily recommendations are:

• 1.5 to 2 cup-equivalents of fruits
• 2 to 3 cup-equivalents of vegetables

Think of your bedtime apple as part of an overall healthy routine. Getting enough rest, staying hydrated, managing stress, and eating a variety of whole foods make a difference in how you feel day to day. If you have difficulties eating a balanced diet and getting enough restful sleep, talk to a healthcare provider.