It helps relax your body, making you feel sleepy in preparation for a good night’s sleep ( 15).
Your brain produces melatonin naturally as it starts to get dark. MelatoninĪn important driver of a good night’s sleep is melatonin. Therefore, apples may help you sleep - or at least, they shouldn’t cause or worsen sleep troubles. One study showed that when post-menopausal women switched from consuming high GI foods to low GI foods, the incidence of insomnia decreased ( 14). That makes them a low GI carb, meaning they cause a minimal rise in blood sugar levels ( 13). However, more research into how carbs affect sleep is needed.Īpples, though, are a great source of fiber. Those who had higher intakes of low quality carbs, skipped breakfast, ate at irregular times, drank energy drinks, and ate less fish and vegetables reported poorer sleep quality ( 12). In one study, 3,129 female workers 34–65 years of age recorded their diet and sleep quality. However, people who have poorer quality sleep are likely to snack on more of these high GI carbs, so it’s still unclear whether diet affects sleep or sleep affects diet ( 11). Lower quality, high GI carbs comprising simple sugars, such as sugar-sweetened beverages and sweets, are associated with poorer sleep ( 11). High GI foods can lead to a rapid increase in blood sugar levels when eaten. Some studies show that a high GI meal can have no effect, while others report sleep disturbances ( 7, 9, 10). Yet, other studies have found mixed results regarding the effects of high GI meals on sleep.
These hormones help promote the onset of sleep ( 8, 9). 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. Benefits of eating apples before bed CarbohydratesĬonsuming carbs may impact sleep quality ( 7).
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