Is it healthy to drink juice in the evening?

December 22, 2025 •

5 min read

According to a 2024 review published in JAMA Pediatrics, a daily serving of 100% fruit juice can be linked to a slight increase in body mass index (BMI), a concern that is especially relevant when considering the impact of drinking juice in the evening. This timing can affect sleep, weight management, and dental health.

Quick Summary

The impact of consuming juice at night is generally not beneficial due to high sugar content causing blood sugar spikes that interfere with sleep. Acidity can trigger heartburn, and sugars can increase dental decay risk. Opting for water or herbal tea is a wiser choice for better rest and health.

Key Points

Blood Sugar & Sleep: High sugar in juice causes blood sugar spikes and crashes, disrupting the sleep-wake cycle and leading to restless nights.
Weight Gain: Inactivity during the evening means the body stores unused calories from juice's sugar as fat, potentially contributing to weight gain.
Acid Reflux: Acidic juices can cause heartburn and indigestion, especially when lying down, which can interfere with falling and staying asleep.
Dental Damage: Sugars and acids from juice attack tooth enamel. Lower saliva production during sleep exacerbates this, increasing the risk of cavities and erosion.
Hydration Alternatives: Plain water and herbal teas are superior choices for evening hydration and relaxation without the negative side effects of sugary and acidic juices.
Tart Cherry Exception: A small amount of tart cherry juice, due to its melatonin content, may help sleep, but its sugar and acid levels should still be considered.
Best Practice: For maximum health benefits and undisturbed sleep, consume fruit juice earlier in the day or opt for whole fruit instead.

The potential risks of drinking juice in the evening

While a glass of fresh juice seems like a simple, healthy choice, its nutritional profile can be at odds with your body's natural wind-down process. Unlike whole fruit, which contains fiber to regulate sugar absorption, juice delivers a concentrated dose of sugar directly into your bloodstream. Consuming this late in the day, when your body is preparing for rest and energy expenditure is minimal, can lead to several unwanted side effects.

Blood sugar spikes and disrupted sleep

Drinking a sugary beverage like fruit juice before bed can cause a sudden spike in your blood sugar levels. Your body's response is to release insulin, which can lead to a subsequent crash. This metabolic roller coaster sends confusing signals to your brain, creating restlessness and potentially disrupting your sleep-wake cycle. A study by Columbia University also found that excess sugar intake is linked to more awakenings throughout the night. The less restorative sleep you get, the more likely you are to experience fatigue and cravings the next day, creating a negative feedback loop.

Weight gain from unused calories

When you are inactive during the evening and night, your body does not need an immediate energy source. The extra sugar (calories) from juice that is not burned off is then converted to body fat. Over time, this habit can contribute to unwanted weight gain. Health experts often compare the caloric density and rapid sugar delivery of fruit juice to that of soda, highlighting that drinking these calories does not promote the same feeling of fullness as eating whole foods.

The impact on sleep and digestion

Beyond the stimulating effect of sugar, the other components of many fruit juices can create physical discomfort that makes it harder to sleep soundly.

Acid reflux and digestive issues

Many common juices, such as orange, apple, and grapefruit, are naturally acidic. Consuming these close to bedtime can irritate the esophagus and cause the lower esophageal sphincter to relax. When you lie down, this can allow stomach acid to travel back up, leading to heartburn and acid reflux. This discomfort can keep you awake and can become a chronic issue for those already prone to it. Additionally, the high fructose content in some juices can ferment in the gut, causing bloating and gas.

Nighttime urination

Some juices, like orange and beetroot, have natural diuretic properties that can increase the urge to urinate. This can lead to unwelcome trips to the bathroom in the middle of the night, further fragmenting your sleep and preventing you from getting into a deep, restorative sleep cycle. Limiting all fluids in the hours before bed is often a recommended practice for this reason.

Dental health concerns

Your oral health is also at risk when you drink juice in the evening. During sleep, saliva production significantly decreases, which means there is less of your body's natural defense mechanism to neutralize acids and wash away sugars. This creates a perfect storm for dental damage.

Enamel erosion: The acids in juice soften your tooth enamel, the protective outer layer of your teeth. Brushing immediately after consuming an acidic drink can do more harm than good, as you could be brushing away the softened enamel. It is recommended to wait at least 30 minutes before brushing.
Cavity risk: The sugars from juice linger in your mouth and feed bacteria that produce acid, which further attacks and weakens your tooth enamel. This can accelerate the formation of cavities, particularly when saliva flow is low.

Healthier evening alternatives and best practices

If you still crave a flavored drink in the evening, there are much better options than standard fruit juice that won't disrupt your sleep or compromise your health.

Comparison of evening drinks


Feature	Standard Fruit Juice	Herbal Tea (e.g., Chamomile)	Water (with citrus slice)
Sugar Content	High (natural and often added)	Zero	Zero
Acidity Level	High (especially citrus juices)	Low	Low
Fiber Content	Minimal	Zero	Zero
Sleep Impact	Disrupts sleep via sugar spikes	Promotes relaxation and sleep	Neutral and hydrating
Dental Risk	High (erosion, cavities)	Minimal	Minimal

Better options for your evening routine

Herbal Tea: Caffeine-free herbal teas like chamomile, peppermint, or ginger are excellent choices. They are calming, hydrating, and contain no sugar. Warm beverages can also have a soothing effect on the bladder.
Water: The simplest and best choice for hydration. For a touch of flavor without sugar, add a slice of cucumber or a small amount of lemon.
Tart Cherry Juice: A small portion of tart cherry juice is a specific exception, as it contains natural melatonin which can aid sleep. However, be mindful of the sugar content and consume it in moderation.
Eat whole fruit: If you want the vitamins and fiber, eat a whole piece of fruit earlier in the evening instead. The fiber will slow down sugar absorption, preventing a drastic spike.

Conclusion: Timing is everything

While juice can be a source of vitamins, consuming it in the evening is not advisable for most people. The combination of concentrated sugars, high acidity, and diuretic properties can negatively impact sleep quality, dental health, and weight management. Making a conscious decision to switch to more sleep-friendly alternatives like water or herbal tea in the hours leading up to bed can significantly improve your overall well-being. For a small treat, consider tart cherry juice, but always prioritize whole fruits and hydration via water to ensure your body is ready for restorative rest.

Final recommendations for evening beverage consumption

Avoid acidic and high-sugar juices 2-3 hours before bed.
Rinse your mouth with water after drinking any juice to wash away acids and sugars.
Delay brushing your teeth by at least 30 minutes after consuming juice to protect softened enamel.
Opt for soothing herbal teas like chamomile or simply plain water for optimal nighttime hydration.
Limit portion sizes if you must have juice and consider diluting it with water.
Listen to your body's reaction, especially concerning acid reflux or sleep disruption.
Choose whole fruits over juice for the added fiber benefits.

Further reading on the effects of sugar on sleep can be found here: https://jcsm.aasm.org/doi/10.5664/jcsm.5384

Frequently Asked Questions

Yes, drinking fruit juice at night can contribute to weight gain. Since you are not active while sleeping, the excess calories from the juice's high sugar content are more likely to be stored as body fat rather than being used for energy.

Yes, especially acidic juices like orange or grapefruit. The high acidity can cause the esophageal sphincter to relax, allowing stomach acid to flow back up and cause heartburn, which is exacerbated by lying down.

Highly acidic and sugary juices like orange, apple, and grapefruit are among the worst options for nighttime consumption. Their high sugar and acid content can disrupt sleep and harm dental health.

It is generally better to eat whole fruit than drink juice at night. Whole fruit contains fiber, which slows sugar absorption and reduces the risk of a blood sugar spike that could interrupt sleep.

Some studies suggest that tart cherry juice can aid sleep due to its natural melatonin content. However, it still contains sugar and should be consumed in small amounts, not too close to bedtime, to avoid other issues.

To minimize the negative effects on sleep and digestion, it is best to avoid drinking any juice for at least 2 to 3 hours before going to bed.

Plain water or caffeine-free herbal teas (such as chamomile or peppermint) are the best alternatives. They provide hydration without the sugar, acid, and calories that can disrupt sleep and cause other health issues.