Do Beets Interfere with Sleep? The Truth About This Root Vegetable

December 5, 2025 •

4 min read

Studies have shown that compounds in beetroot juice can have a normalizing effect on disordered sleep, particularly in certain patient populations. While some online sources suggest potential interference, beets and their components, like nitrates and betaine, are more often associated with sleep-supporting benefits rather than disruption. This surprising truth is rooted in how beets influence blood flow and circulation, which are critical for restful sleep.

Quick Summary

This article explores whether eating beets interferes with sleep, delving into the role of nitrates, betaine, and other nutrients. Research indicates that beets may positively impact sleep quality, and it provides insight into the timing and quantity of consumption for optimal effect.

Key Points

Beets are generally beneficial for sleep: The root vegetable's nitrate and nutrient profile is more likely to support restful sleep than disrupt it.
Nitrates improve oxygenation: Beets' high nitrate content increases nitric oxide, which dilates blood vessels, improves blood flow, and enhances oxygen delivery, a factor that can aid those with sleep-related breathing issues.
Nutrients like magnesium and potassium are key: Beetroot is a good source of magnesium and potassium, minerals that help relax muscles and regulate body functions necessary for a good night's rest.
Timing of beet juice matters for some: For those sensitive to the mild stimulant effect from rapid nitrate absorption, it's best to drink beet juice earlier in the day. Whole beets, with their slower digestion, pose less of an issue.
Concerns are minimal for most: Potential issues like digestive upset from high fiber or kidney stone formation from oxalates are generally only a concern for susceptible individuals or with excessive consumption.
Beets help normalize sleep cycles: Studies show that nitrate supplementation from beets can help normalize disordered sleep patterns, particularly in those with existing conditions like COPD.

The Science Behind Beets and Sleep

Far from interfering with sleep, the primary compounds in beets are often linked to a positive impact on sleep quality. The key players are nitrates and betaine, and they affect the body in ways that can promote a more restful night.

How Nitrates Promote Restful Sleep

Beets are exceptionally rich in inorganic nitrates. When consumed, these nitrates are converted by the body into nitric oxide, a powerful molecule with numerous physiological functions. One of nitric oxide's most critical roles is as a vasodilator, meaning it helps relax and widen blood vessels. This effect leads to improved blood flow and circulation throughout the body, including the brain.

Enhanced Oxygen Delivery: Better circulation ensures more efficient oxygen delivery to all tissues. In conditions where sleep is disrupted by compromised oxygen levels, such as sleep apnea or chronic obstructive pulmonary disease (COPD), improved oxygenation can normalize sleep patterns. A 2021 study on COPD patients found that a single dose of concentrated beetroot juice at bedtime improved sleep quality, increased the duration of deep sleep, and led to fewer awakenings.
Normalizing Sleep Cycles: The same study also revealed that beetroot juice reduced the frequency of atypical transitions between sleep stages, which are hallmarks of disordered sleep. This suggests that beets may help stabilize and normalize the body's natural sleep-wake cycles.

The Role of Betaine and Other Nutrients

Beyond nitrates, beets contain other nutrients that play a part in overall wellness, which in turn supports healthy sleep. Betaine, derived from choline, is another compound found in beets. Research has explored betaine's role in supporting emotional health and its neuroprotective effects, both of which can indirectly aid sleep.

Furthermore, beets are a good source of vitamins and minerals crucial for bodily functions, including those that support sleep:

Magnesium: Beets contain a good amount of magnesium, a mineral known for its role in relaxing muscles and calming the nervous system, which is vital for falling and staying asleep.
Potassium: This electrolyte can help regulate blood pressure and muscle contractions, contributing to a more stable and uninterrupted sleep.
Folate (Vitamin B9): Folate is essential for cell function and has been linked to better sleep efficiency.

Potential Downsides and Considerations

While the evidence points toward a beneficial or neutral effect on sleep, there are a few considerations, especially regarding beet juice versus whole beets and digestive sensitivity. In most cases, these are not reasons to avoid beets but rather to be mindful of your body's individual response.

Beetroot Juice vs. Whole Beets: Timing Matters

Some anecdotal reports and a few less-authoritative sources suggest that beet juice might be mildly stimulating for some, potentially disrupting sleep if consumed too close to bedtime. This is less of a concern with whole beets, which are digested more slowly. A comparison of these two forms shows why timing and type matter.


Feature	Whole Beets	Beetroot Juice
Nutrient Absorption	Slower due to fiber content; gradual release of nutrients.	Much faster, as fiber is removed; quicker uptake of nitrates and sugars.
Digestive Impact	Fiber promotes healthy digestion and fullness, which can support sleep.	Lack of fiber can lead to blood sugar spikes and potential gastrointestinal upset in some individuals.
Effect on Sleep	Generally considered a safe, sleep-supportive food due to gradual nutrient release.	May cause mild stimulation in sensitive individuals; best consumed earlier in the day if you are unsure.
Best Consumption Time	Dinner or a few hours before bed.	Morning or midday to avoid any mild energizing effects near bedtime.

Oxalates and Kidney Health

Beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. For those with a history of kidney stones, consulting a healthcare professional before regular or high-dose consumption is important. For the average person, consuming beets in moderation is not a risk.

Conclusion

So, do beets interfere with sleep? For the vast majority of people, the answer is no. In fact, the nitrates and other nutrients in beets can be beneficial for sleep quality, particularly through their positive effects on blood circulation and oxygen delivery. While some individuals might experience mild stimulation from concentrated beetroot juice, this is not typical and can be managed by consuming it earlier in the day. The potential for digestive issues is also a factor, but this is often related to the quantity consumed rather than the vegetable itself. By incorporating whole beets or timing beet juice appropriately, you can enjoy this nutritious root vegetable as part of a healthy, sleep-supportive diet.

If you have concerns about specific health conditions, it is always best to consult a doctor or registered dietitian. This article provides general information and should not replace professional medical advice. For more detailed nutritional information and the health benefits of beets, you can review reliable sources like those from the National Institutes of Health.

Frequently Asked Questions

For most people, drinking beetroot juice before bed is fine. However, if you are sensitive to stimulants, you might consider drinking it earlier in the day, as some suggest the high nitrate content could cause mild stimulation.

Whole beets are often considered better for sleep as the fiber slows down nutrient absorption, preventing any potential stimulating effect some may experience with concentrated juice. The gradual release of nutrients is less likely to disrupt sleep.

The nitrates in beets are converted to nitric oxide in the body, which improves blood flow and oxygen delivery. This can aid in managing sleep disorders, particularly those related to breathing and circulation.

It is unlikely that beets themselves would cause you to wake up. However, for those with a sensitive digestive system, eating a large amount of fiber-rich beets very close to bedtime could cause minor discomfort or gas.

No, beets do not contain melatonin. Their beneficial effect on sleep is primarily through nitrates, improved circulation, and other nutrients like magnesium, not the sleep hormone melatonin.

Individuals with a history of kidney stones should be cautious due to beets' high oxalate content. Those with diabetes should monitor sugar intake, especially with beet juice, which lacks the regulating fiber.

No, beeturia is a harmless and temporary condition caused by the pigments in beets. It is not an indication of any health problems or that beets are interfering with your sleep.