The Benefits Of Eating Apples Before Going To Bed
You’ve probably heard the adage “an apple a day keeps the doctor away,” but what happens if you eat an apple before going to bed?
Apples are the edible fruit of the Malus Domestica flowering tree.
They are rich in nutrients such as carbohydrates, fiber, antioxidants, vitamins, and minerals. When you’re hungry, these iconic fruits make a great snack, and they’re one of the most consumed fruits on the planet.
This is due primarily to their seasonal availability, but they’re also delicious and versatile.
The Benefits of Eating Apples Before Bed
Carbohydrates
Carbohydrate consumption may have an effect on sleep quality.
According to one study, eating a carbohydrate-rich meal with a high glycemic index (GI) before bedtime may increase tryptophan levels, which increases melatonin and serotonin.
These hormones aid in the onset of sleep. Other studies, however, have found conflicting results when it comes to the effects of high GI meals on sleep.
Some studies show that a high GI meal has no effect, while others show that it causes sleep disturbances. However, people who get less sleep are more likely to snack on these high GI carbs, so it’s unclear whether diet affects sleep or sleep affects diet.
In one study, 3,129 female workers between the ages of 34 and 65 recorded their diet and sleep habits. Those who consumed more low-quality carbohydrates skipped breakfast, ate at irregular times, drank energy drinks, and ate less fish and vegetables reported poorer sleep quality.
More research into how carbs affect sleep, on the other hand, is required. Apples, on the other hand, are high in fiber.
As a result, they have a low GI, which means they cause a small increase in blood sugar levels. One study found that switching from high to low GI foods reduced the incidence of insomnia in postmenopausal women.
As a result, apples may help you sleep — or, at the very least, they should not cause or worsen sleep problems.
Melatonin
Melatonin is a key regulator of a good night’s sleep. When it gets dark, your brain naturally produces melatonin. It relaxes your body and makes you sleepy in preparation for a good night’s sleep.
Melatonin can also be obtained through diet and supplementation.
Melatonin was discovered in apples for the first time in 2013.
According to one study, the melatonin content of apples can range from 0.86 nanograms (ng) per gram of flesh and peel to 148.11 ng per gram, depending on the variety.
Melatonin levels in Granny Smith apples range from 8.37–17.18 ng per gram, whereas Jincui apples have higher levels, ranging from 87.28–105.97 ng per gram.
To put things in context, the typical recommended dosage of a melatonin supplement is 1–5 mg. A 3-ounce (100-gram) portion of Jincui apple contains about 0.0106 mg of melatonin. As a result, the amount of melatonin in apples is unlikely to be sufficient to induce sleep.
Vitamin C
A 3-ounce (100-gram) serving of apples contains 8% of the daily value for vitamin C. Vitamin C is a powerful antioxidant. Antioxidants benefit your health by combating free radicals in your body, which can cause cell damage in large quantities.
According to research, inflammation and oxidative stress — which can occur when free radical concentrations are too high — may reduce sleep duration. In a study that collected sleep data from healthy adults aged 20 and up, those with optimal vitamin C levels had lower levels of inflammation and oxidative stress.
They were also more likely to report getting 7–8 hours of sleep. As a result, eating apples on a regular basis may indirectly promote sleep.
Potassium
Apples have trace amounts of the mineral potassium. According to research, irregular potassium levels may contribute to daytime sleepiness.
The majority of research on potassium’s effects on sleep is out of date, and more recent research is required.
A 1991 study looked at the effects of potassium supplementation on sleep quality in healthy young males ages 18–33 who were eating a low potassium diet. A daily potassium intake of 96 milliequivalents for a week improved sleep efficiency, according to the findings.
However, if you already consume a high-potassium diet, supplementation may not provide any additional benefits for sleep quality.
Overall, the effects of potassium supplementation on sleep are not well understood. More research is needed to confirm these findings. Regardless, the potassium content of apples is negligible. A 3-ounce (100-gram) serving contains 3% of the daily value, while bananas contain 10% of the daily value. As a result, the potassium levels in apples may not be sufficient to aid sleep.
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