Should you eat apples before going to bed?

Apple is a fruit that contains many essential nutrients for the body and is used very widely. Many people believe that eating apples before going to bed makes you healthier, limiting the risk of disease. Are these things true and what happens if you eat apples before going to bed.

Apples are the edible fruit of a species of flowering tree known as Malus domestica. They contain a wide range of nutrients, including carbohydrates, fiber, antioxidants, vitamins and minerals.
Specific components found in apples, including melatonin, potassium, and carbs, may affect sleep quality.
Nutrition in 100 grams of raw and unpeeled apples include:
Calories: 52 Carbohydrates: 13.8 grams Fiber: 2.4 grams Protein: 0.3 grams Fat: 0.2 grams Vitamin C : 8% of the total daily vitamin C requirement. Potassium : 3% of daily requirement Magnesium : 1% of daily requirement. In addition, apples also contain melatonin, which affects sleep.

2.1 The benefits of eating apples before going to bed Several components in apples can promote sleep, including:
Carbohydrates
The consumption of carbs can directly affect sleep quality. One study found that consuming a high-carb meal with a high glycemic index (GI) before bed can increase levels of tryptophan, which increases melatonin and serotonin. These hormones help promote sleep.
But there are also other studies on the effects of high glycemic foods on sleep disturbances. High GI foods can lead to a rapid rise in blood sugar when eaten, and many reviews of people with health problems have also shown that consuming more carbs with a high glycemic index results in worse sleep. However, apples are a low GI carb source, because they are high in fiber. It causes a minimal increase in blood sugar. One study found that postmenopausal women who switched from consuming high GI foods to low GI foods experienced a decrease in insomnia rates. Therefore, it is found that the carbs in apples can promote better sleep.
Melatonin
A very important hormone to help you have a better sleep is melatonin. Your brain naturally produces melatonin when it's dark, which relaxes your body and helps you feel sleepy in preparation for sleep.
Research has been conducted on how to supplement this substance in the body and it has been found that apples also provide a good amount of melatonin. But the amount of this substance varies significantly depending on the apple variety. Accordingly, the recommended melatonin content is from 1 to 5mg, which is not enough if you eat 100g of apples (providing 0.0106mg). Therefore, the sleep change is not significant if you have an apple snack before going to bed with a melatonin supplement.
Vitamin C
Apples contain vitamin C which is believed to be an antioxidant. Antioxidants help support health by fighting free radicals in the body, which can lead to cell damage.
If you have too many free radicals in your body, it will disrupt sleep due to stress and inflammatory reactions. When supplemented with vitamin C, it helps to reduce oxidative stress and thereby promote sleep.
Potassium
Apples contain a small amount of the mineral potassium . Research shows that irregular potassium levels can contribute to drowsiness.
A study dated from 1991 examined the effects of potassium supplementation on sleep quality in healthy young men between the ages of 18 and 33 who were on a low-potassium diet. Results showed that when supplementing with a daily potassium intake of 96mg, for one week improved sleep efficiency. However, if you're already on a potassium-rich diet, taking this supplement may not provide any additional benefits for sleep quality. Apples contain a very small amount of potassium, so it is not proven that the potassium in apples helps promote sleep.

2.2 Cons of eating apples before bed Eating before bed can go against the body's natural circadian rhythm. Eating late at night increases the risk of diseases related to diabetes, heart disease, high blood pressure and high cholesterol. In addition, eating apples before going to bed can stimulate the stomach to increase gastric secretion, making you uncomfortable.
2.3 Should you eat an apple before going to bed? After analyzing the benefits and risks of eating apples before bed, should you eat apples before bed?
The fact that apples are not clear in helping you sleep better, but it can also potentially increase the risk of diseases caused by eating late at night. So, if you are not hungry before bedtime and feel you can still go to sleep, you should skip eating apples. However, if you feel hungry, have trouble sleeping because you feel hungry, you can eat apples, combined with fruits that also have a low glycemic index (grapefruit, bananas...) as a snack. Eating late at night should not be abused, it can become a habit and this is not good for health.

The best time to eat apples is in the morning. Because the pectin present in apples is very beneficial for the intestines. Pectin effectively supports intestinal function and prevents constipation.
You can eat apples when feeling a little hungry, it can be a nutritious snack and help regulate blood sugar. A note when eating apples is that you should eat the peel, because the apple peel also contains a lot of nutrients that are beneficial to your health.
In short, apple is a delicious fruit, rich in nutrition, but eating at the right time will be better for the body. Eating an apple before bed may also help you sleep, but the evidence isn't enough. Therefore, the advice is that you should not eat apples before going to bed if it is not necessary, that is, if you are not hungry.
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Reference source: healthline.com