When You Drink Juice Every Day Before Bed, This Is What Happens To Your Body

There are so many habits that can shape a nighttime routine. Maybe you drink a cup of tea to wind down for the day, read a bit before drifting off to sleep, or follow a strict skincare regimen before bed. But if you regularly drink juice before bed, you may want to reconsider what that particular habit is doing to your body.

While fruit juice is often lauded for its vitamins and antioxidants, it's not necessarily the best beverage to consume before you head to bed. Depending on the type and how much you drink, it could quietly contribute to a variety of health issues that affect everything from your weight to your blood sugar to your teeth. Juice, while delicious, is packed with natural sugars that may be responsible for a variety of these issues.

In addition to these physical effects, juice can also interfere with your sleep cycle and quality. The sudden rush of sugar could cause an unintended surge of energy, making it more difficult to fall asleep. And while some juices do contain compounds that may help you snooze more soundly, the majority have the opposite effect. Whether you're drinking juice at night for health benefits or want to learn more about how it can impact your health if you adopt the habit, you should be mindful of these effects. Here's what you need to know.

Many fruit juices, even those that claim there's "no added sugar," contain high levels of fructose. While glucose causes an immediate insulin spike, the same can't be said for fructose. Your liver, kidneys, and digestive system all process this sugar before it's ultimately converted to glucose. That time-consuming process can lead to a delayed blood sugar increase. This rise may cause an unexpected energy surge when you're trying to wind down — and that can make it much harder to sleep.

Nighttime blood sugar fluctuations can have other consequences even if you don't notice an immediate effect. The body relies on stable glucose levels for restorative sleep. When your blood sugar rises too quickly, you may feel restless or even a bit jittery as you try to relax. Although the occasional nightly glass of juice won't harm you, if it becomes a regular habit, you may find that it becomes difficult for your body to regulate its energy levels. That could cause excess fatigue during the day.

If you're craving something sweet at night, opting for whole fruit rather than juice could mitigate the impact of blood sugar spikes to a degree. Whole fruits contain fiber, which can slow sugar absorption and help you maintain a more steady glucose level. Plus, if you pair that fruit with a healthy fat or protein (like a handful of nuts), you can further prevent a spike. And if you're thirsty, sip some water instead of reaching for the juice.

Although the first few sips may feel brisk and refreshing, drinking juice can quickly turn into a sour experience. Many common varieties, like orange, apple, pineapple, and grapefruit, are naturally acidic. Consuming them close to bedtime can be detrimental, irritating your esophagus and potentially affecting the lower esophageal sphincter (LES). Your LES behaves reflexively, responding to the compounds in the juice. As acid production increases, the LES "relaxes," which in turn causes the acid to travel to your esophagus and cause irritation.

If you have acid reflux, you may already know that drinking juice can be disruptive. But if you notice that your chest burns or you can taste a bile-like liquid at the back of your throat when you drink juice at night, you can take it as a sign that it causes acid reflux symptoms in your body. It may be worth seeing a gastroenterologist if it's a new symptom, as there are treatments that can relieve your discomfort. 

While most juices are off limits, you might want to try a less acidic variety if you're committed to drinking some type of fruity beverage at night. A lower-acid option like pear nectar can be more gentle and may reduce the likelihood of experiencing reflux. If you do choose to consume an acidic juice, though, pair it with some food to neutralize some of the acid, and try not to lie down immediately after you drink it.

It can be irritating to wake up in the middle of the night with the urge to answer nature's call when you're drowsy and exhausted. Drinking any kind of juice (or beverage!) can fill up your bladder and force you up at night, but citrus juices in particular may irritate the bladder and force you awake. It's especially important to avoid them if you have a naturally overactive bladder.

Citrus-based and cranberry juices in particular can be especially irritating. In fact, dietitian Courtney Barth, RD, LD, tells the Cleveland Clinic that "[o]ne of the most common triggers is acidic foods, like tomatoes or orange juice." If your bladder becomes irritated at night, you may feel the need to urinate suddenly or experience multiple urges throughout the night. You may even develop incontinence if symptoms worsen.

If you want to sip something at night, stick with water or, alternately, a cup of herbal tea. According to Barth, "The bladder likes warm beverages. They can be very calming." However, steer clear of caffeinated coffees and teas (especially at night), as these can have a doubly disruptive effect, both on your bladder and your sleep quality!

Juice may be delicious, but it's also high in natural sugar. Since many people drink juice to start the day, adding a glass at night could lead to weight gain. A nightly glass could even contribute to a few extra pounds over time. In fact, a 2024 review in JAMA Pediatrics revealed that a daily serving of 100% fruit juice could contribute to a 0.02% increase in body mass index (BMI).

Why is juice more likely to cause weight gain than whole fruit? It's all down to the nutritional profile. Whole fruits contain beneficial fiber, which regulates your appetite and keeps blood sugar levels from spiking. By contrast, there's very little fiber in juice — but plenty of sugar. That can lead to increased blood sugar levels and even more cravings. As a daily habit, that glass of juice could lead to a significant amount of weight gain as a result.

Dr. Nate Wood, M.D., who's a physician at the Yale School of Medicine, explains to Healthline, "[s]ometimes we forget how similar soda and fruit juice are. Although fruit juice originally comes from a whole fruit (and we know whole fruits are healthy), soda is made in a factory. Otherwise, the two drinks are largely the same: they are both very sugary water." As you aren't active at night, there's much less opportunity to burn off the juice, too. As a result, says Dr. Wood, "[t]his extra energy is then converted to body fat, which leads to weight gain."

Tooth decay develops over time. Unfortunately, drinking fruit juice can hasten the process. Acids in the beverage gradually wear down the protective enamel on teeth, which can gradually increase your vulnerability to developing cavities. Saliva production slows significantly during sleep, which can further increase the chances of decay since there's not enough of the fluid present to neutralize damaging acids.

Even if you drink juice and then brush your teeth, you may surprisingly be doing your teeth more harm than good. That's because acidic beverages have a softening effect on tooth enamel, which is what causes it to gradually wear away. If you brush right after you drink juice, you could actually foster an even unhealthier environment by brushing away that newly softened enamel. Cindy Zhou, D.M.D., M.S., advises people to wait at least one hour before brushing in these cases (via Mayo Clinic). That's enough time for the saliva to do its best work and for your enamel to revert back to its original state.

If you do have juice at night, consider drinking it through a straw to minimize direct contact with your enamel. Rinsing your mouth with water afterward can help wash away some of the lingering acids and sugars, reducing their greater impact on your enamel. Even diluting your juice at night can be a safer option for your teeth.

An upset stomach can really affect your ability to sleep. Even if you feel fine while you're sipping your juice, the real discomfort kicks in as your body begins to digest it. The core culprit in this case is the natural sugar found in fruit. Dr. Brian Lacy, who specializes in gastrointestinal health and is a Mayo Clinic professor of medicine, told Time, "Common offenders are liquids that contain fructose or high-fructose corn syrup, including juice, sports drinks, energy drinks, and sodas."

Avoiding this trigger can protect you from some of the distressing symptoms linked to bloating, like gas, abdominal pain, heartburn, and nausea. Fructose can be difficult for the body to absorb efficiently, causing fermentation in the gut. That's what causes the increase in gas, which can feel especially uncomfortable while you're trying to fall asleep. There are even some people who have a fructose intolerance, which means even a single glass of juice could spell trouble.

Some juices can be more problematic than others. Apple and pear, for example, contain high levels of fructose and sorbitol. The latter can have a laxative effect on some individuals. You will probably know if you're sensitive to these ingredients because they might trigger cramping, so drinking them at night could send you racing to the bathroom when you should be sleeping. It's best to steer clear to be safe.

It's not all bad, though. While drinking juice at night can affect some people negatively, there's also an upside: It can rehydrate you. While there are certainly other ways to improve your hydration levels, drinking juice can be helpful since many varieties contain such a high percentage of water. You can even reduce the sugar content by diluting your juice with water if you want to rehydrate without spiking glucose levels too much, or fill your glass with ice and add a splash of juice for a cold nighttime option during summer. 

In addition to replenishing your fluid stores, you'll reap the other benefits that juice provides. With electrolytes like potassium and magnesium, along with vital vitamins and minerals, it supports your overall health in different ways. If you've had a long day, exercised in the evening, or simply need a little hydration boost before bed, juice can be a sensible choice from that perspective, too. 

The only "rule," speaking from a health-conscious perspective, is to opt for 100% fruit juice. Those that contain added sugars and artificial ingredients can do more harm than good in the long term, leading to unwanted calorie intake and potential disruptions to your sleep. Sticking to natural, 100% fruit juices (and, ideally, diluting them with water) can maximize hydration benefits while reducing any potential side effects.

The type of juice you drink may even have an effect on your sleep quality. According to Dr. Dana Hunnes, PhD, who's a dietitian at the Ronald Reagan UCLA Medical Center, tart cherry juice is an excellent choice for a nightcap. "Tart cherries are rich in melatonin, the sleep-inducing hormone that we naturally create," she tells Everyday Health. But, she adds, you might be better off munching on the fruit instead to prevent those unwelcome middle-of-the-night disruptions. "The naturally occurring sugar in the juice might make you have to urinate more — sugar often pulls additional water to dilute it in the body." 

Research published in the European Journal of Nutrition showed that tart cherry juice can be effective if you need a little help drifting off. Data revealed that people who drank cherry juice slept longer and had better sleep quality compared to those who didn't. The improvements were significant enough that researchers deduced the juice played a role in enhancing sleep quality. 

There's also another benefit, according to nutritionist Melissa Pfeister. She tells ABC News, "The other reason tart cherries are called a rockstar in regards to helping you sleep naturally, they are also packed with anti-inflammatory properties which lower our stress hormones, helping us to more fully relax." If you want to give tart cherry juice a try to improve sleep, timing it right is important. Drink a small amount at least an hour before bed so you can avoid trips to the bathroom.