You’ve heard the saying “an apple a day keeps the doctor away,” but what happens if you eat an apple before bed?
Apples are the edible fruit of a flowering tree known as Malus domestica. They contain an array of nutrients, including carbohydrates, fiber, antioxidants, vitamins, and minerals (1).
These iconic fruits make a great snack when hunger strikes, and they’re one of the most consumed fruits globally. That’s mainly due to their seasonal availability, but they’re also tasty and versatile (2, 3).
Specific components found in apples, including melatonin, potassium, and carbs, may affect sleep quality (4, 5).
This article explores the potential benefits and downsides of eating apples before bed.
Below are the nutrition facts for a 3.5-ounce (100-gram) serving of raw, unpeeled apple (6):
- Calories: 52
- Carbs: 13.8 grams
- Sugar: 10.4 grams
- Fiber: 2.4 grams
- Protein: 0.3 grams
- Fat: 0.2 grams
- Vitamin C: 8% of the Daily Value (DV)
- Potassium: 3% of the DV
- Magnesium: 1% of the DV
Carbohydrates
One study showed that consuming a carb-rich meal with a high glycemic index (GI) before bed may raise tryptophan levels, which increases melatonin and serotonin. These hormones help promote the onset of sleep (8, 9).
Yet, other studies have found mixed results regarding the effects of high GI meals on sleep. Some studies show that a high GI meal can have no effect, while others report sleep disturbances (7, 9, 10).
High GI foods can lead to a rapid increase in blood sugar...
Read Full Story: https://www.healthline.com/nutrition/apple-before-bed
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