Can Beetroot Induce Sleep? Exploring the Nighttime Effects

December 5, 2025 •

5 min read

According to a study on patients with chronic obstructive pulmonary disease (COPD), drinking concentrated beetroot juice before bed can improve objective measures of sleep quality. So, can beetroot induce sleep for the general population? The science is promising, suggesting that the vegetable's high nitrate content may positively influence sleep patterns and overall quality of rest by increasing oxygen delivery to the brain and other tissues.

Quick Summary

Beetroot contains nitrates that convert to nitric oxide in the body, which can improve sleep quality by enhancing oxygen delivery. Some studies indicate it normalizes sleep cycles and increases deep sleep, especially for those with conditions like COPD. However, individual results vary, and consuming too much, or taking it too close to bedtime, might have stimulating or diuretic effects for some people.

Key Points

Indirect Sleep Aid: Beetroot's sleep-promoting effects are indirect, primarily linked to its nitrate content rather than direct sedative properties.
Improves Oxygenation: Dietary nitrates in beetroot convert to nitric oxide, which dilates blood vessels and enhances oxygen delivery, potentially normalizing disordered sleep.
Positive for COPD Patients: Studies on individuals with chronic obstructive pulmonary disease (COPD) show beetroot juice can improve objective sleep quality and increase deep sleep duration.
Variable Effects: For healthy individuals, the impact is less pronounced and can vary; some may find it mildly stimulating, while others experience improved sleep quality.
Mindful Timing and Moderation: To avoid potential diuretic effects or digestive upset, it is best to consume beetroot juice earlier in the evening rather than right before bed.
Potential for Side Effects: High oxalate content in beetroot poses a risk for individuals with a history of kidney stones, and excessive intake can cause gastrointestinal issues.

The Science Behind Beetroot and Sleep

Beetroot contains several key compounds that may indirectly influence sleep, most notably its high concentration of dietary nitrates. When ingested, the body converts these nitrates into nitric oxide. This molecule is known for its role as a vasodilator, meaning it helps to relax and widen blood vessels. This process promotes better circulation and oxygen delivery throughout the body, including the brain. Improved cerebral oxygenation may contribute to a more stable and restorative sleep cycle.

How Nitric Oxide Influences Sleep

Nitric oxide (NO) is a signaling molecule involved in many physiological processes, including regulating sleep-wake cycles. Here’s how it works:

Enhances Circulation: By promoting vasodilation, nitric oxide increases blood flow and oxygen delivery to the brain and muscles. This can create a more optimal environment for rest.
Modulates Sleep States: Research suggests that NO is involved in regulating neuronal activity and homeostasis, which influences the initiation and maintenance of sleep. It may specifically affect the sequence of sleep stages, such as the transition from non-REM to REM sleep.
Addresses Underlying Issues: For individuals with certain health conditions, like COPD, inadequate oxygenation during sleep can disrupt their rest. By helping to improve oxygen delivery, beetroot juice may mitigate these issues and lead to better sleep quality for this specific population.

Comparing Beetroot with Other Sleep Aids


Feature	Beetroot/Beetroot Juice	Tart Cherry Juice (Sleep Aid)	Melatonin Supplements (Sleep Aid)
Primary Mechanism	Increases nitric oxide for enhanced circulation and oxygenation.	Contains naturally occurring melatonin to regulate sleep-wake cycle.	Synthetic hormone that signals the body it's time for bed.
Effect on Sleep	Improves sleep quality and deep sleep duration, particularly for those with underlying oxygenation issues. May indirectly aid healthy individuals.	Proven to reduce insomnia severity and time spent awake after sleep onset.	Widely used to reduce time to fall asleep and manage circadian rhythm disorders.
Health Benefits	Rich in antioxidants, vitamins, and minerals. Supports heart and liver health.	High in antioxidants and anti-inflammatory compounds.	Can interfere with other medications and has potential side effects.
Potential Downsides	Can cause beeturia (red urine), potential kidney stones due to oxalates, and digestive issues in high doses.	May contain high sugar content depending on the product.	Potential for side effects like headache, dizziness, or nausea; can affect sleep architecture.
Recommendation	Best as a dietary supplement for overall health, with a potential secondary benefit for sleep.	More direct, established sleep aid for individuals struggling with sleep latency.	Direct hormonal supplement for specific sleep timing issues.

Potential Downsides and Considerations

While the potential benefits of beetroot are promising, it is not a magic bullet for sleep. There are several important factors to consider:

Stimulating Effect: For some, the nitrate content in beet powder might have a mildly stimulating effect, making it counterproductive to consume right before bed. This effect is highly individual and depends on one's sensitivity.
Diuretic Properties: Beetroot can act as a diuretic, potentially increasing nighttime urination for some individuals. Waking up to use the bathroom can disrupt a restful night's sleep.
Digestive Issues: The high fiber content in whole beets or concentrated juice can lead to bloating, gas, or stomach upset if consumed in large quantities, especially close to bedtime.
Kidney Stones: Beetroot is high in oxalates. For individuals prone to kidney stones, excessive intake should be avoided, as oxalates can contribute to their formation.

How to Incorporate Beetroot for Better Sleep

If you want to explore if beetroot can help you sleep, here are some tips for incorporation:

Juice is Most Potent: Drinking concentrated beetroot juice is a faster way for the body to absorb the nitrates and deliver them to the circulatory system. A single shot of concentrated juice (like 100mL with 300mg of nitrate) has been shown to improve sleep quality in certain studies.
Timing is Key: Consume beetroot juice earlier in the evening, rather than immediately before bed, to avoid potential diuretic or stimulating effects. This allows your body to process the nutrients without disrupting your sleep schedule.
Moderation is Essential: Start with a small amount to see how your body reacts. Excessive consumption is more likely to cause adverse effects like digestive upset or blood pressure fluctuations.
Balanced Diet: As with any food, beetroot should be part of a balanced and healthy diet. It is not a substitute for proper sleep hygiene but can be a supportive addition.
Consult a Professional: Anyone on medication for blood pressure or other health issues should consult a doctor before adding significant amounts of beetroot to their diet due to potential interactions.

Other Sleep-Promoting Foods and Nutrients

In addition to beetroot, other dietary choices can support better sleep:

Tart Cherry Juice: A well-regarded natural sleep aid due to its high melatonin content.
Magnesium-Rich Foods: Foods like leafy greens, nuts, and seeds contain magnesium, a mineral that aids in melatonin synthesis and relaxation.
Tryptophan: Found in turkey, eggs, and nuts, this amino acid is a precursor to the sleep-regulating hormones serotonin and melatonin.
Kiwi: This fruit contains a wealth of nutrients, and some studies link its consumption to better sleep quality.

Conclusion

For those wondering, “can beetroot induce sleep?” the answer is nuanced but positive. While it is not a direct sedative like melatonin, the high nitrate content in beetroot can significantly enhance sleep quality by improving circulation and oxygen delivery, particularly for those with underlying conditions like COPD. For healthy individuals, the effect is more subtle but can contribute to overall better rest. However, mindful consumption is crucial due to potential downsides like diuretic effects, digestive issues, and the need for medical consultation if on certain medications. By incorporating beetroot in moderation and at the right time, alongside a balanced diet, it can be a valuable part of a holistic approach to improving your sleep. For individuals seeking significant improvements, exploring established sleep aids like tart cherry juice may offer more direct benefits. Ultimately, listening to your body and consulting a healthcare professional is the best way to determine the right approach for your needs.

Check out this resource for more information on the effects of dietary supplements on sleep quality.

Frequently Asked Questions

Beetroot juice is high in nitrates, which the body converts into nitric oxide. Nitric oxide improves blood circulation and oxygen delivery to the brain, which can help regulate sleep-wake cycles and create a better environment for restful sleep.

Beetroot and melatonin work differently. Melatonin is a direct hormonal sleep aid, while beetroot's effects are indirect, stemming from its nitrate content improving circulation and oxygenation. For specific sleep timing issues, melatonin might be more effective, but for overall sleep quality improvement, beetroot offers a nutritious alternative.

Yes, some potential issues include a mild stimulating effect for sensitive individuals, increased nighttime urination due to its diuretic properties, and digestive upset from its high fiber content if consumed too close to bedtime.

Individuals with a history of kidney stones should be cautious due to beetroot's high oxalate content. Those with diabetes or on blood pressure medication should also consult a healthcare provider, as beetroot can affect blood sugar and blood pressure levels.

While both contain nitrates, concentrated beetroot juice allows for faster absorption of the nitrates into the bloodstream compared to eating whole beets, which contain more fiber.

To allow your body to process the nitrates and minimize the risk of digestive issues or increased urination, it is recommended to consume beetroot juice earlier in the evening rather than immediately before bed.

Beetroot may help address some underlying causes of poor sleep, such as low oxygenation, which could benefit individuals with insomnia. However, its effectiveness can vary, and it should not replace medical advice for severe or chronic insomnia.