Does Beet Root Affect Sleep? The Surprising Connection Explained

October 29, 2025 •

4 min read

According to the CDC, over a third of U.S. adults report sleeping less than the recommended amount, highlighting a widespread sleep issue that diet can influence. A lesser-known dietary factor, the consumption of beet root, has been shown to improve sleep quality in certain populations. So, does beet root affect sleep? The answer is more nuanced than a simple yes or no, depending on the individual's health and timing.

Quick Summary

Beetroot juice contains nitrates that convert to nitric oxide, potentially improving sleep quality, especially for those with conditions like COPD. However, some individuals may experience disruptive side effects such as increased urination or digestive issues when consumed at night, making timing crucial.

Key Points

Nitrate Conversion to Nitric Oxide: Beetroot contains high levels of dietary nitrates, which the body converts into nitric oxide (NO), a molecule that improves blood flow and oxygen delivery.
Potential for Improved Sleep Quality: Studies show beetroot juice can normalize sleep patterns and increase deep sleep duration in patients with conditions like COPD by improving oxygenation.
Risks of Nighttime Diuresis: As a natural diuretic, beetroot juice consumed before bed may lead to frequent urination, potentially interrupting sleep.
Digestive Issues: The high fiber in beetroot, especially in juice form, can cause gas and bloating that disrupt sleep for some individuals.
Optimal Timing: Consuming beetroot in the morning or midday can maximize its general health benefits while reducing the risk of nighttime sleep disruptions.
Nutrient Support for Sleep: Beyond nitrates, beetroot provides magnesium and other nutrients that support the body's natural sleep-regulating processes.

The Science Behind Beetroot, Nitrates, and Sleep

At the heart of the connection between beetroot and sleep is the vegetable's high concentration of dietary nitrates. When ingested, these nitrates are converted into nitrites by bacteria in the mouth and then into nitric oxide (NO) in the body. Nitric oxide is a powerful signaling molecule with a wide range of functions, including its role as a vasodilator, meaning it helps relax and widen blood vessels. This vasodilation leads to improved blood flow and more efficient oxygen delivery to the body's tissues and brain.

Potential Sleep-Enhancing Effects of Beetroot

Research has identified several ways the nitrate-to-nitric oxide pathway can positively influence sleep, particularly for those with underlying conditions. A key study on patients with Chronic Obstructive Pulmonary Disease (COPD), a condition often associated with poor sleep due to compromised oxygen levels, showed promising results.

Improved Sleep Quality in COPD: In the study, patients who drank concentrated beetroot juice before bed experienced an improvement in overall sleep quality. This included more stable sleep states and an increased duration of deep, non-REM sleep. The effect was linked to the beetroot's ability to normalize sleep patterns by reducing arousals and improving oxygen delivery.
Benefits for Sleep Apnea: Due to its ability to boost oxygenation and blood flow, beetroot may offer benefits for individuals with sleep-disordered breathing, such as sleep apnea. Enhanced oxygen delivery can help mitigate the effects of hypoxia (low blood oxygen), which often fragments sleep throughout the night.
Indirect Nutritional Support: Beyond nitrates, beetroot is packed with essential nutrients like potassium, magnesium, and folate. Magnesium, in particular, plays a role in melatonin synthesis and can help regulate sleep patterns. While not a direct sleep aid like melatonin, the overall nutritional profile supports the body's natural sleep processes.

Potential Negative Side Effects on Sleep

Despite the potential benefits, beetroot can negatively impact sleep for some, largely due to its potent physiological effects. Careful timing and moderation are key to avoiding these disruptions.

Diuretic Properties: Beetroot and its juice are natural diuretics, meaning they increase urine production. Consuming it too close to bedtime can lead to frequent nighttime awakenings for restroom visits, disrupting the sleep cycle.
Digestive Discomfort: Especially for those unaccustomed to it, beetroot's high fiber content can cause digestive issues like bloating, gas, and cramps. This discomfort can make falling asleep and staying asleep difficult.
Energy Boost: Some people may experience a mild energizing effect from beetroot, possibly due to the rapid nutrient absorption from juiced forms and the circulatory effects of nitric oxide. This can be counterproductive for winding down before bed.
Blood Sugar Fluctuations: Beetroot contains natural sugars, which can cause blood sugar spikes in sensitive individuals or those with diabetes. These fluctuations can interfere with the body's natural sleep regulation and should be managed with medical advice.

How to Consume Beetroot for Optimal Sleep

Timing is crucial when considering beetroot's effect on sleep. While some studies suggest consuming beetroot juice before bed for sleep-specific benefits, others recommend morning or midday consumption to minimize late-night disruptions.

Best practices for incorporating beetroot into your diet:

Morning or Midday: For general health benefits like lowered blood pressure and improved circulation, many experts suggest consuming beetroot juice earlier in the day. This allows the effects to take hold throughout the day and minimizes the risk of nighttime urination.
Moderation is Key: Start with a small amount of beetroot juice or cooked beets to see how your body reacts, especially if you are prone to digestive issues.
Consult a Professional: Always consult a healthcare provider or dietitian, particularly if you have diabetes, kidney issues, or are taking medication, before adding beetroot to your routine specifically for sleep.

Comparing Beetroot for Sleep: Potential Benefits vs. Side Effects


Aspect	Potential Benefits	Potential Side Effects
Mechanism	Promotes vasodilation via nitric oxide, improving circulation and oxygen delivery.	Can provide an energy boost in some individuals.
Effect on Sleep	May normalize sleep patterns and increase deep sleep duration for those with specific disorders like COPD.	High natural sugar content may cause blood sugar spikes that disrupt sleep.
Nutritional Profile	Contains magnesium and folate, supporting normal sleep function.	High in oxalates, which can contribute to kidney stones in susceptible individuals.
Gastrointestinal	Good source of fiber for healthy digestion, especially when not juiced.	High fiber, especially in juice form, can cause gas and bloating.
Hydration	Supports overall hydration and health.	Has diuretic properties that can lead to increased nighttime urination.

Conclusion: Is Beetroot Right for Your Sleep?

Ultimately, whether beetroot improves or disrupts your sleep depends heavily on your individual physiology and how you consume it. For those with underlying respiratory or cardiovascular issues, the nitrates in beetroot may provide a noticeable benefit by improving oxygenation and normalizing sleep cycles. However, for healthy individuals, the effects might be more subtle or overshadowed by potential drawbacks like nighttime urination or digestive discomfort. Adding a glass of beetroot juice to your morning routine might offer general health benefits without impacting your sleep. As with any dietary change aimed at improving health outcomes, a balanced approach and listening to your body's unique response is the most effective strategy.

Visit the National Institutes of Health for more information on the effects of dietary nitrates on health

Frequently Asked Questions

No, while some studies show beetroot juice can improve sleep quality, particularly for individuals with oxygen-related sleep disorders like COPD, others may experience negative side effects. The diuretic effect and potential for digestive issues mean it's not universally beneficial for nighttime consumption.

Beetroot is a natural diuretic, which means it increases urine production. Drinking a large amount of beetroot juice before bed can cause you to wake up to use the bathroom, disrupting your sleep cycle.

The nitric oxide converted from beetroot nitrates promotes vasodilation, which improves blood flow and oxygen delivery. For those with conditions that cause low blood oxygenation, like sleep apnea, this can lead to more stable and restorative sleep.

Cooking can reduce the nitrate content in beets. If you are specifically aiming to maximize the nitrate-related benefits, consuming raw beetroot or juice is often recommended. However, both forms offer nutritional benefits.

If you have diabetes or are sensitive to blood sugar fluctuations, the natural sugar content in beetroot juice could pose a risk. It is best to consult with a healthcare provider and monitor your intake to avoid potential sleep disruption from sugar spikes.

Beetroot juice is not a direct cure for insomnia, but its ability to improve blood flow and oxygenation may indirectly help some individuals, particularly if their sleep disturbances are linked to these factors. Other nutrients, like magnesium, also support sleep regulation.

For general health benefits like lowering blood pressure and improving circulation throughout the day, it is often recommended to drink beetroot juice in the morning or midday. This approach minimizes the risk of nighttime disruptions.

Yes, other foods contain nitrates that can boost nitric oxide, including leafy greens like spinach and kale. Additionally, tart cherry juice is known for its melatonin content, which can directly influence sleep regulation.