Is It Good to Eat Beets Before Bed? Weighing the Pros and Cons

December 3, 2025 •

4 min read

In a study on COPD patients, concentrated beetroot juice consumed at bedtime was shown to improve overnight sleep quality by increasing blood oxygenation. For the general population, this prompts a common question: is it good to eat beets before bed and what can you expect?

Quick Summary

Eating beets before bed may improve sleep quality for some, particularly with beetroot juice, by boosting circulation. However, high fiber and nitrates can cause digestive upset or wakefulness in sensitive individuals.

Key Points

Circulation Boost: Beets' high nitrates convert to nitric oxide, improving blood flow and oxygen delivery, which may benefit sleep quality for some.
Individual Sensitivity: Digestive issues like bloating and gas are common risks, particularly with high-fiber raw beets, and some find the nitrate stimulating.
Juice vs. Whole: Beetroot juice offers faster nutrient absorption, but whole beets provide more fiber and a slower release of nutrients; cooking beets reduces digestive impact.
Timing Matters: Consuming beets a few hours before sleep allows for digestion and helps prevent potential side effects like bloating or frequent urination from disrupting your rest.
Who Should Be Cautious: Individuals with IBS, kidney stone history, low blood pressure, or those on certain medications should consult a doctor due to specific risks associated with beets.
Listen to Your Body: The overall effect of eating beets before bed varies, so pay attention to how your body responds and adjust your intake accordingly.

The Potential Sleep Benefits of Beets

While the impact on sleep can vary greatly from person to person, there are several properties of beets that suggest a positive influence. Many of these benefits are related to how the body processes the vegetable's nutrients, particularly its high nitrate content.

The Nitric Oxide Connection and Blood Flow

Beets are rich in inorganic nitrates. When consumed, these nitrates are converted in the body into nitric oxide, a molecule that plays a crucial role in vasodilation—the relaxing and widening of blood vessels. This improved blood flow can have several indirect effects on sleep:

Enhanced Oxygen Delivery: Increased circulation means more oxygen can be delivered to tissues, including the brain. Improved oxygenation is a key factor in managing sleep disorders in individuals with conditions like COPD.
Improved Sleep Quality: Studies suggest that for some individuals, beetroot consumption before bed can help regulate sleep patterns and lead to a more restful night. It has been shown to reduce sleep disturbances and increase deep sleep duration.

Nutrient Support for Rest

Beyond nitrates, the overall nutrient profile of beets offers additional support for a good night's rest.

Potassium: Beets are a good source of potassium, a mineral that helps regulate blood pressure and can aid in maintaining proper fluid balance. A healthy cardiovascular system is conducive to restful sleep.
Magnesium: This mineral helps relax muscles and calm the nervous system, potentially promoting a deeper sense of relaxation before sleep.
Antioxidants and Anti-Inflammatory Effects: Beets contain betalains and other antioxidants that help combat oxidative stress and reduce inflammation. Chronic inflammation can disrupt sleep patterns, so lowering it can be beneficial.

Potential Drawbacks and Considerations

Despite the benefits, eating beets before bed is not ideal for everyone. Several factors, from digestive sensitivity to potential interactions, can disrupt sleep rather than help it.

Digestive Discomfort

One of the most common issues is digestive upset. Beets are high in fiber, which is generally good for digestion but can cause problems when eaten in large quantities close to bedtime, especially for sensitive stomachs.

Bloating and Gas: The high fiber content can lead to gas and bloating as it ferments in the gut.
FODMAPs: Raw beets, in particular, are high in fructans (a type of fermentable carbohydrate or FODMAP) that can cause digestive distress in those with conditions like Irritable Bowel Syndrome (IBS). Cooking beets lowers the fructan content, making them gentler on the stomach.

Stimulating Effects and Urination

Some people may experience an unwelcome energizing effect from beets, which can make it harder to fall asleep. This is typically linked to the high nitrate content, which some find mildly stimulating. Additionally, the vegetable has diuretic properties, which could lead to excessive nighttime urination, disrupting your sleep cycle.

Who Should Exercise Caution?

Certain individuals should be particularly careful when consuming beets late in the day:

Kidney Stone History: Beets are high in oxalates, which can contribute to kidney stone formation in susceptible individuals.
Low Blood Pressure: While beets can lower blood pressure, which is beneficial for hypertension, it can be dangerous for those with naturally low blood pressure or who are on blood pressure medication.
Medication Interactions: Beets can interact with certain medications, including those for blood pressure and blood sugar levels. Always consult a healthcare professional if you are on medication.

Beetroot Juice vs. Whole Beets for Bedtime

The form in which you consume beets can influence how your body reacts, particularly concerning fiber content and absorption.


Feature	Whole Beets	Beetroot Juice
Fiber Content	High	Low (fiber removed)
Absorption Speed	Slower (fiber-regulated)	Faster
Digestive Impact	More likely to cause bloating and gas due to high fiber, especially when raw	Less fiber means less bloating, but rapid sugar absorption can be a concern for diabetics
Sleep Impact	Nutrients released more slowly, potentially supporting sustained relaxation.	Faster nitrate absorption might be stimulating for some. Studies on sleep often use juice for quicker effects.
Overall	Safer for those with sensitive digestion if cooked.	Convenient for a quick nutrient boost, but potential for sugar spikes or restlessness in sensitive individuals.

How to Incorporate Beets into Your Evening Routine Safely

If you decide to try beets for their potential sleep-promoting properties, here are a few tips for safe consumption:

Start Small: Begin with a small portion to see how your body reacts before increasing the amount. This is especially important for raw beets or high-nitrate beet juice.
Cook for Better Digestion: Cooking beets (e.g., roasted or steamed) can help reduce the FODMAP content, making them easier on your digestive system than raw beets.
Time it Right: Consume your beets or beet juice a few hours before bedtime rather than right before. This allows your digestive system time to process the fiber and nutrients before you lie down.
Stay Hydrated: Be sure to drink plenty of water, especially if you consume beetroot juice, as it can be dehydrating for some.
Blend with Other Foods: Incorporating beets into a salad or a smoothie with other sleep-friendly ingredients can mitigate potential side effects. Pairing with a small amount of healthy fat or protein can also help regulate sugar absorption.

Conclusion

For most healthy adults, consuming beets before bed is safe and may even offer modest benefits related to improved circulation and nutrient intake. However, for those with sensitive digestion or specific health conditions, the high fiber and nitrate content can cause discomfort or disrupt sleep due to bloating or a mild stimulating effect. The key is moderation and being mindful of your body's individual response. Consider starting with a small portion of cooked beets or a diluted juice a few hours before bed to reap the benefits without the drawbacks. Consulting a healthcare provider is always recommended, especially if you have existing health concerns or are on medication. You can explore the medical research further in this article from the National Institutes of Health: Effect of Dietary Nitrate Supplementation on Sleep in Chronic Obstructive Pulmonary Disease.

Frequently Asked Questions

For some sensitive individuals, the high nitrate content in beets, especially in concentrated forms like juice or powder, can have a mildly stimulating effect that might interfere with sleep patterns. The diuretic effect could also increase nighttime urination.

Yes, beets contain high amounts of fiber, and if consumed in large quantities, especially close to bedtime, the fermentation process can cause bloating, gas, and other digestive discomfort, particularly for those with sensitive stomachs or IBS.

For better digestion, cooked beets (roasted or steamed) are often preferable before bed, as the cooking process reduces the amount of fructans (a type of FODMAP) that can cause digestive issues. Raw beets, which are higher in fructans, are more likely to cause gas and bloating.

Beets contain nitrates that can lower blood pressure by relaxing blood vessels. While this is beneficial for hypertension, individuals with low blood pressure should be cautious, as excessive consumption could cause fluctuations. The effect may last for several hours.

To minimize the risk of digestive discomfort, it is best to consume beets a few hours before your intended bedtime. This gives your digestive system ample time to process the fiber before you lie down.

Studies on specific groups, such as COPD patients, have shown that consuming concentrated beetroot juice before bed can increase the duration of deep sleep episodes. This effect is linked to improved oxygenation, though results may vary for healthy individuals.

Besides digestive issues, other potential side effects include harmless red or pink urine (beeturia), increased nighttime urination due to diuretic properties, and a mildly stimulating effect that might disrupt sleep in some people.