What happens if I drink beet juice before bed? Exploring the Nighttime Effects

November 21, 2025 •

4 min read

According to a study involving patients with chronic obstructive pulmonary disease (COPD), drinking beetroot juice before bed can improve objective measures of sleep quality. So, what happens if I drink beet juice before bed, and how do the potential benefits weigh against the possible side effects for the average person?

Quick Summary

Drinking beet juice before bed can enhance sleep quality for some due to nitrates, but it may also cause digestive issues, a harmless change in urine color, or frequent urination at night.

Key Points

Blood Pressure Reduction: The nitrates in beet juice relax blood vessels, which can lower blood pressure while you sleep.
Enhanced Sleep Quality: In specific cases, such as for individuals with COPD, improved oxygen delivery from nitrates can lead to better sleep.
Digestive Discomfort: High fiber and sugar content can cause bloating, gas, and stomach upset for some people, potentially disturbing sleep.
Frequent Urination: The diuretic effect of beet juice may lead to increased nighttime bathroom trips, interrupting sleep.
Beeturia (Pink Urine): This harmless discoloration of urine or stool is a common and normal side effect of consuming beets.
Kidney Stone Risk: Individuals prone to kidney stones should moderate their intake due to the high oxalate content of beets.
Timing Matters: For blood pressure regulation, morning is often suggested, but for potential sleep benefits, before bed is the target time.
Individual Variation: The effects vary significantly from person to person, making a cautious, personalized approach necessary.

Exploring the Nighttime Effects of Beet Juice

For many health-conscious individuals, beet juice is a staple for boosting athletic performance and improving cardiovascular health. But what about drinking it as a part of a nightly winding-down routine? The effects of consuming this vibrant root vegetable juice before sleep can be both beneficial and challenging, largely hinging on your individual health profile and tolerance. The high concentration of nitrates, antioxidants, and other compounds in beet juice interacts with the body in complex ways, with outcomes ranging from improved sleep to digestive discomfort.

The Potential Benefits for Nighttime Consumption

Several factors make beet juice an intriguing candidate for a bedtime beverage, primarily its effect on blood pressure and circulation.

Nitrate-to-Nitric Oxide Conversion: The nitrates found naturally in beet juice are converted by the body into nitric oxide. This molecule acts as a vasodilator, helping to relax and widen blood vessels, which improves overall circulation. Improved blood flow throughout the night could contribute to a more restful sleep.
Improved Sleep Quality (for some): Clinical studies on individuals with conditions affecting oxygen levels, like COPD, have shown improved sleep metrics after consuming nitrate-rich beet juice. This effect is linked to enhanced oxygen delivery. While more research is needed for the general population, the mechanism suggests a possible benefit for others as well.
Blood Pressure Management: As a result of the nitric oxide production, drinking beet juice can lead to a reduction in blood pressure. For those with hypertension, a glass in the evening might help promote healthy blood pressure levels overnight.
Detoxification Support: Beetroot contains betaine, a compound that supports healthy liver function, aiding the body's natural detoxification processes that occur during sleep.

Potential Risks and Side Effects Before Bed

While the benefits are promising, there are several potential drawbacks to consider, especially when drinking beet juice close to bedtime.

Digestive Upset: Some individuals report experiencing bloating, gas, or general stomach upset from the high fiber and sugar content in beet juice. This discomfort could easily disrupt sleep rather than promote it. Consuming large quantities or having a sensitive digestive system increases this risk.
Increased Urination: Beets have diuretic properties, meaning they can increase the frequency of urination. Drinking a large glass before bed could lead to inconvenient nighttime trips to the bathroom, interrupting your sleep cycle.
Beeturia (Pink Urine): A harmless but sometimes alarming side effect is the red or pink discoloration of urine and stool, a condition known as beeturia. While not a health concern, it's something to be aware of to avoid unnecessary worry.
Kidney Stone Risk: Beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should be cautious and consult a doctor before making beet juice a regular habit.
Blood Pressure Fluctuation: While lowering blood pressure is often a benefit, for those with low blood pressure or on blood pressure medication, adding beet juice to the evening routine could cause an unwanted drop.

Beet Juice Timing: Evening vs. Morning

The timing of your beet juice intake can significantly influence the effects you experience. Here is a comparison to help you decide what might be right for you.


Feature	Drinking Beet Juice in the Evening	Drinking Beet Juice in the Morning
Primary Goal	Potentially support rest and cardiovascular relaxation.	Boost endurance and regulate blood pressure throughout the day.
Effect on Digestion	May cause discomfort (gas, bloating) for those with sensitive stomachs, possibly disrupting sleep.	Can act as a gentle laxative and kickstart digestion for the day.
Energy Level	Can have a mildly stimulating effect for some, potentially interfering with sleep.	High nitrates can boost energy and improve athletic performance.
Blood Pressure	Aids in nighttime blood pressure management through relaxation of blood vessels.	Regulates blood pressure throughout the day for better overall control.
Absorption	Nutrients are absorbed overnight, potentially aiding liver detoxification.	Absorbed faster for immediate energy and performance boost.
Urination	Diuretic effect may lead to unwanted nighttime bathroom visits.	Fewer issues with frequent urination impacting sleep.

How to Incorporate Beet Juice into Your Routine

If you decide to try beet juice in the evening, moderation is key. Start with a small quantity, perhaps a few ounces, and see how your body reacts. You can dilute it with water or mix it with other juices like apple or ginger to improve taste and ease digestion. For those concerned about the diuretic effect, consuming it an hour or two before lying down, rather than right before bed, might be a good compromise. As with any new dietary change, consulting a healthcare professional is always a wise step, especially if you have pre-existing health conditions or are on medication.

Conclusion

Drinking beet juice before bed offers a mix of potential benefits and risks. For individuals with certain health conditions, it may offer genuine improvements in sleep quality and cardiovascular health, driven by the conversion of nitrates to nitric oxide. However, for others, the high fiber, diuretic properties, and potential for causing digestive upset or kidney stones could disrupt sleep. The outcome is highly individual. By starting with a small amount and listening to your body, you can determine if drinking beet juice before bed is a suitable practice for your wellness routine.

For more in-depth information on nitrate supplementation and sleep, you can review the study published in the journal Nutrients.

Note: This information is for educational purposes only and is not medical advice. Consult a healthcare provider before making significant dietary changes. **

Frequently Asked Questions

It is generally considered safe for most healthy individuals, but it's important to start with a small amount to see how your body reacts. Individuals with sensitive stomachs, low blood pressure, or a history of kidney stones should exercise caution.

For some, the stimulating effect of nitrates and the potential for digestive upset or frequent urination may interfere with sleep, but it does not cause insomnia in the way caffeine does. In others, it may improve sleep.

To minimize the risk of digestive issues and frequent urination interrupting sleep, it is best to drink beet juice at least 1-2 hours before going to bed. Starting with a small dose can also help.

Beet juice is rich in nitrates, which convert to nitric oxide to improve circulation and oxygen delivery. It also contains potassium and magnesium, which are important for muscle function and blood pressure regulation, indirectly supporting better sleep.

As a juice, the fiber is reduced, which can cause a faster sugar absorption compared to eating whole beets. Those with diabetes or insulin sensitivity should be mindful of the sugar content and monitor their levels.

Beet juice can interact with medications for blood pressure and blood sugar. If you are on any medication, it is crucial to consult a healthcare provider before regularly consuming beet juice.

Beetroot has natural diuretic properties. This means it can increase urine production, which may lead to more frequent nighttime urination, especially if a large quantity is consumed before bed.

No, beeturia is a harmless side effect where the urine turns red or pink due to compounds called betalains in beets. It is not a cause for medical concern and will subside after you stop consuming beets.