7 Benefits of Drinking Apple Cider Vinegar Before Bed
Health care providers and health-focused influencers on social media promote the benefits of apple cider vinegar for health, especially for those suffering from digestive issues, insulin resistance, and diabetes.
However, some claim that apple cider vinegar enhances sleep or that consuming it before bed provides the best health benefits, according to a report by Health.
Apple cider vinegar (ACV) is made by fermenting apples, resulting in a sour and acidic liquid.
Research suggests that apple cider vinegar may have potential health benefits that could indirectly enhance sleep or be more effective at night. Nonetheless, further studies are needed to confirm these findings, according to the report.
So what are the benefits of apple cider vinegar before bed?
- Helps Regulate Blood Sugar
Maintaining stable blood sugar levels is crucial for overall health, especially for individuals with prediabetes or type 2 diabetes.
A small, older study examined the effects of apple cider vinegar on adults with type 2 diabetes. A recent study indicated that consuming apple cider vinegar with a piece of cheese before bed led to a significant reduction in fasting blood sugar levels, along with a notable decrease in hemoglobin A1C levels among adults with type 2 diabetes.
The more apple cider vinegar the participants consumed, the better the results. However, the study did not specify whether the timing of consumption affected these results.
Since apple cider vinegar helps regulate blood sugar, it may assist in reducing fluctuations that cause sleep disturbances, such as waking up due to low blood sugar or low energy. However, more research is needed on this specific effect.
- Lowers Total Cholesterol
Research has also found that apple cider vinegar may help lower total cholesterol. The study did not determine whether consuming it at night played a role in these effects.
Nevertheless, researchers noted that regular consumption over time may be key to reaping its benefits.
Drinking apple cider vinegar at night may be an easy way to stick to a regular dietary regimen, especially if you are more likely to remember to take it before bed.
- Aids in Weight Management
In addition to the proposed benefits of daily apple cider vinegar consumption on blood sugar and cholesterol levels, a recent study also found that participants experienced a significant reduction in body weight, body mass index (BMI), waist and hip circumference, and body fat percentage.
Participants consumed apple cider vinegar every morning on an empty stomach, and taking apple cider vinegar at any time is generally considered safe. If you tend to have your last meal or snack earlier in the day and feel your stomach empty in the evening, it might make sense to take apple cider vinegar at that time.
- Reduces Nighttime Food Cravings
The aforementioned study also found that taking apple cider vinegar before meals could help reduce appetite and increase feelings of fullness.
Consuming it in the evening may help curb nighttime food cravings, which could be beneficial if those cravings stem from habit or emotional eating rather than actual hunger.
- Supports Gut Health
One study examined how diet affected gut health and the immune system in young adults without related health issues. Participants followed two diets for three weeks; one was high in short-chain fatty acids (SCFAs) and the other low in SCFAs. The diet rich in short-chain fatty acids included a drink containing apple cider vinegar after meals.
The study found that those on a diet high in short-chain fatty acids had higher levels of SCFAs in their stool and blood, along with lower ammonia levels, suggesting improved gut fermentation and health. Changes in immune cells that could affect immunity were also observed.
Moreover, drinking apple cider vinegar after dinner or before bed may help boost SCFA levels overnight, supporting gut health.
- Possesses Antibacterial Properties
A study found that apple cider vinegar helped stop the growth of two types of harmful bacteria: methicillin-resistant Staphylococcus aureus (MRSA) and resistant Escherichia coli (E. coli). The results were promising, indicating the need for further research to determine whether apple cider vinegar helps treat resistant bacterial infections.
If you are interested in learning about apple cider vinegar’s ability to combat bacteria, drinking it at night may be a simple way to support your health. It may be particularly useful if you’re more likely to remember it before bed.
- May Help Relieve Heartburn
Some claim that apple cider vinegar can help alleviate heartburn by balancing stomach acidity and supporting beneficial gut bacteria. However, there is no scientific evidence to support its effectiveness in treating heartburn. On the contrary, it may exacerbate heartburn in some individuals.
If heartburn is bothersome or keeps you awake at night, taking apple cider vinegar before bed might be a safe way to relieve it. Always pay attention to how your body reacts. If heartburn persists, it’s a good idea to consult a healthcare provider.
Drawbacks
While apple cider vinegar has potential benefits, consuming it before bed may have some drawbacks. If not diluted properly, the acidity of vinegar could irritate the throat or erode dental enamel over time. It may also cause discomfort for individuals with stomach sensitivity or gastroesophageal reflux.
Apple cider vinegar may help control hunger at night. However, if you haven’t eaten enough throughout the day, this decreased appetite may delay feelings of hunger, causing you to wake up hungry in the middle of the night.
It’s also wise to consult a doctor before consuming apple cider vinegar if you take other medications or dietary supplements, as it may interact with diabetes medications, diuretics (water pills), and supplements that lower blood sugar.
How to Consume Apple Cider Vinegar Before Bed
Mix one or two tablespoons in 237 ml of water and drink it two to three hours before bed. Consuming it a few hours before sleep may help reduce the likelihood of gastroesophageal reflux, which can disrupt sleep.
Never take apple cider vinegar straight, regardless of the circumstances. If you are new to apple cider vinegar, start with one teaspoon and gradually increase the amount. Always consult your doctor if you have any health concerns or questions about dosage.
