What Happens to Your Sleep When You Take Apple Cider Vinegar Before Bed

Apple cider vinegar’s (ACV) potential benefits for sleep are primarily linked to its impact on specific health concerns, rather than its direct effect on sleep.

Apple Cider Vinegar May Help Conditions That Interfere With Sleep

Apple cider vinegar may impact various health conditions and indirectly improve sleep in the following ways:

• Regulates blood sugar: ACV may help regulate blood sugar. When blood sugar levels are too high or too low, they can interfere with sleep. People who have diabetes or insulin resistance may benefit the most from ACV for sleep.
• Helps manage weight: Several studies suggest that taking a daily dose of 30 milliliters (ml) is associated with significant weight loss over a period of 12 weeks. People who are overweight, obese, or have type 2 diabetes have the most improvement. Excess weight is a risk factor for getting a lower quality of sleep.

The evidence supporting these potential uses of ACV is limited, and there is no recommended dose for taking ACV to promote sleep.

ACV is generally safe for most people, but it is recommended to consult a healthcare provider first to understand the potential risks and side effects.

Potential Downsides to Taking ACV For Sleep

Some risks are associated with taking ACV, particularly when taken in larger quantities. Taking the lowest effective dose can reduce your risk of these potential side effects.

Potential downsides include:

• Decreased mineral levels (e.g., potassium)
• Digestive tract irritation
• Tooth erosion (when taken as a liquid with water)

Minimize the risk of tooth erosion by taking it in pill form to avoid direct contact with the vinegar on the teeth.

How to Take ACV for Sleep

Because there is insufficient scientific evidence to support the effectiveness of ACV for sleep or to demonstrate how it may improve sleep, it is unclear how to take it to enhance sleep. However, there are some things to keep in mind if you choose to try it:

• Dilute ACV with water to prevent tooth damage
• Take it with a meal or as part of a meal 

Other Natural Sleep Aids

Many other natural remedies can help with sleep, and unlike ACV, some of them are backed by strong scientific evidence. These sleep aids may include:

• Cognitive behavioral therapy for insomnia (CBT-I): Cognitive behavioral therapy for insomnia (CBT-I) is the most effective treatment for insomnia. It involves changing thought patterns, behaviors, and beliefs to reprogram the brain for better sleep.
• Lifestyle changes: Exercising earlier in the day and eating healthy foods can help improve sleep.
• Sleep habits: Because darkness initiates sleep by signaling the brain to switch from daytime to nighttime chemical release, it is essential to dim the lights at least 30 minutes before bed and limit screen time to earlier in the day. A relaxing environment can help improve sleep quality.
• Manage stress: Stress is a major contributor to insomnia and sleep loss. Managing stress and promoting relaxation is essential.

Who Should You See If You Have Sleep Problems?

If you are experiencing sleep-related challenges, make an appointment with a healthcare provider. Sleep specialists trained in sleep medicine can help identify and treat any underlying conditions disrupting your sleep. The provider you see may also depend on the cause of the sleep problems.

People with obstructive sleep apnea (difficulty breathing during sleep) may benefit from a sleep specialist with a background in:

People with insomnia may benefit most from a sleep specialist with a background in:

When selecting the best healthcare providers, it is also crucial to consider other coexisting wellness concerns, such as stress or mental health challenges.