Some people claim apple cider vinegar promotes sleep or should be taken specifically at night for health effects

7 Benefits of Apple Cider Vinegar Before Bed However, research is limited

Some people claim apple cider vinegar promotes sleep or should be taken specifically at night for health effects

• The benefits of using apple cider vinegar for sleep or taking it specifically at night are largely based on personal accounts rather than research.
• Apple cider vinegar may support blood sugar control, curb nighttime cravings, and reduce heartburn, all of which could improve sleep.
• To take apple cider vinegar before bed, dilute it in water and drink the mixture 2-3 hours before bed to prevent acid reflux.

Apple cider vinegar (ACV) is made by fermenting apples, resulting in a tangy, acidic liquid. It's commonly used as a flavor enhancer and food preservative.

Some people claim ACV promotes sleep or that taking it before bed provides the best health benefits.

Research suggests that apple cider vinegar may have potential health benefits that could indirectly support sleep or be most effective at night. However, more studies are needed to confirm these findings.

1. Supports Blood Sugar Control

Maintaining steady blood sugar levels is important for overall health, especially for people with prediabetes or type 2 diabetes.

A small, older study examined the effects of apple cider vinegar in adults with type 2 diabetes. Participants who took ACV alongside 1 ounce of cheese before bed had a greater reduction in fasting blood sugar than those who had water and cheese.

A recent review found that apple cider vinegar consumption significantly lowered fasting blood sugar and HbA1C (average blood sugar levels over time) in adults with type 2 diabetes. The more ACV they took, the better the results were. However, the review did not specify whether the timing of consumption affected these results.

Since apple cider vinegar helps control blood sugar, it may help reduce fluctuations that cause sleep disruptions, like waking up from low blood sugar or energy crashes. However, more research on this specific effect is needed.

2. Lowers Total Cholesterol

A research review found that apple cider vinegar may help reduce total cholesterol. The review didn't specify whether taking it at night played a role in these effects. However, researchers suggested that regular intake over time may be key for reaping the cholesterol benefits.

Drinking apple cider vinegar at night could be a convenient way to stay consistent, especially if you're more likely to remember to take it before bed.

3. Aids Weight Management

In addition to the proposed blood sugar and cholesterol benefits of daily ACV consumption, a recent study also found that participants experienced significant reductions in body weight, body mass index (BMI), waist and hip circumferences, and body fat ratio.

Participants took ACV each morning on an empty stomach, but it is generally considered safe to take at any time. If you tend to eat your last meal or snack earlier in the day and feel like your stomach is empty in the evening, it may make sense to take apple cider vinegar then.

4. Curbs Nighttime Cravings

The study mentioned above also found that taking ACV before meals could help reduce appetite and increase feelings of fullness.

Taking it in the evening might help curb nighttime cravings, which may be helpful if your nighttime cravings are more about habit or emotional eating than actual hunger.

5. Supports Gut Health

One study looked at how diet affects gut health and the immune system in young adults without related health conditions. Participants followed two diets for three weeks, one high in short-chain fatty acids (SCFAs) and one low in SCFAs. The high-SCFA diet included a drink containing apple cider vinegar after meals.

Those on the high-SCFA diet had more SCFAs in their stool and blood, plus lower ammonia levels, suggesting better gut fermentation and health. They also had changes in immune cells that might affect immunity.

Drinking apple cider vinegar after dinner or before bedtime might help boost SCFA levels overnight, supporting gut health.

6. Has Bacteria-Fighting Properties

A study found that ACV helped stop the growth of two harmful bacteria: methicillin-resistant Staphylococcus aureus (MRSA) and resistant Escherichia coli (E. coli). The results are promising, suggesting that more research is needed to see if apple cider vinegar could help treat resistant bacterial infections.

If you're curious about apple cider vinegar's potential to fight bacteria, drinking it at night might be a simple way to support your health. It could be especially helpful if you're more likely to remember it before bed.

7. Might Help With Heartburn

Some people say that apple cider vinegar can help relieve heartburn by balancing stomach acid and supporting good bacteria in the gut. However, there's no scientific proof that it works for heartburn. In fact, it may worsen heartburn for some people.

If heartburn is bothersome or keeps you up at night, taking ACV before bed may be a safe method for relief. Always be mindful of how your body reacts. If heartburn persists, it's a good idea to talk to your healthcare provider.

Downsides

While apple cider vinegar has potential benefits, taking it before bed can have some downsides. If not properly diluted, vinegar's acidity can irritate your throat or erode tooth enamel over time. It may also cause discomfort for people with sensitive stomachs or acid reflux.

Apple cider vinegar may help control hunger at night. However, if you don't eat enough throughout the day, this effect of reduced appetite may only delay feelings of hunger, causing you to wake up hungry in the middle of the night.

Talk to your healthcare provider before taking ACV if you take medications or other supplements. It may interact with diabetes medications, diuretics (water pills), and supplements that lower blood sugar.

How To Take Apple Cider Vinegar Before Bed

Mix 1-2 tablespoons in 8 fluid ounces (237 milliliters) of water and drink it 2-3 hours before bedtime. Drinking it a few hours before bed might help lower the chance of acid reflux, which can disrupt your sleep.

Never take apple cider vinegar straight, no matter what. If you're new to ACV, start with 1 teaspoon and gradually increase the amount. Always check with your healthcare provider if you have health concerns or questions about dosing.

A Quick Review

Taking apple cider vinegar before bed may help with blood sugar control, gut health, and more.

There isn't much research about whether timing matters when taking ACV. Some people find that nighttime is a convenient time to take apple cider vinegar daily.

If you're curious about trying apple cider vinegar, start small and be mindful of how it affects your body. Always consult your healthcare provider if you have any concerns.

This story originally appeared on: Health News - Author:Johna Burdeos, RD