Does beet juice improve sleep?
Quick answer: Beet juice is not an established treatment for insomnia or sleep apnea. A small study in people with chronic obstructive pulmonary disease (COPD) found changes in some sleep measurements, but it does not show that beet juice will improve sleep for everyone. There is no established bedtime dose or timing for sleep.
Beets can be part of a varied diet. Claims that their nitrates guarantee deeper sleep, calm the mind or correct nighttime breathing go beyond the evidence discussed here.
What the sleep research actually found
In a small 2021 study of 15 people with COPD, participants consumed either nitrate-containing beetroot juice or a nitrate-depleted placebo before monitored sleep on different nights. Researchers observed changes in some sleep-stage transitions and oxygen saturation during periods of waking after sleep onset. The juice did not change the amount of time spent in each sleep stage overall.
That is an interesting finding, but it is a short, small study in a specific group of patients. It does not establish a benefit for healthy adults, for people with insomnia, or for other respiratory conditions. Larger studies are needed before a reliable recommendation can be made. One author disclosed a financial interest related to nitrate research; the article reports the disclosures.
Can the study tell me when or how much to drink?
No. Researchers used a specific preparation for a research question. Its amount and timing should not be treated as a general sleep prescription, and store-bought juices and concentrates can differ. There is no established sleep dose shown to work across people.
What nitrates do—and what they do not prove
Beetroot contains dietary nitrate. The body can convert nitrate into compounds involved in producing nitric oxide, which helps regulate blood vessels. Some research has examined beet juice and blood pressure or exercise performance, but an effect on those outcomes is not proof that it improves sleep.
The NIH Office of Dietary Supplements discusses beetroot and nitrate in the context of athletic performance. That review should not be interpreted as a recommendation to take beet juice for insomnia.
What to consider before drinking beet juice
If you enjoy it as a food, pay attention to how it fits your diet and how you feel. Juice products vary in sugar and concentration. Drinking much fluid near bedtime may lead some people to wake to use the bathroom.
Beets can turn urine pink or red; the NIH notes this can occur after beet consumption. Discuss a new concentrated supplement with a clinician if you have a medical condition, take medication affecting blood pressure, or have been advised to limit particular foods. Do not change prescribed medication based on a juice claim.
Beet juice is not a substitute for a prescribed treatment such as CPAP, oxygen or medication. If a product claims to treat a sleep disorder, check the evidence and consult a qualified professional.
What to try for persistent sleep problems
Start with a consistent wake time, a comfortable bedroom and enough time for sleep. Caffeine, alcohol, medication, stress and health conditions can all affect rest. If poor sleep persists or affects daily life, talk with a healthcare professional.
The National Heart, Lung, and Blood Institute describes cognitive behavioral therapy for insomnia (CBT-I) as a usual first treatment for long-term insomnia. Loud snoring, gasping or marked daytime sleepiness can also warrant a discussion about sleep apnea.
Frequently asked questions
Is beet juice a proven sleep aid?
No. Early studies have explored potential effects, but they do not establish beet juice as a reliable treatment for sleep problems.
Should I drink it before bed?
There is no established bedtime dose or schedule for improving sleep. If you enjoy beet juice, choose a time that fits your routine; avoid adding a supplement solely as a treatment without medical advice.
Can beet juice treat sleep apnea?
No evidence in the studies discussed here establishes it as a treatment for sleep apnea. Continue prescribed treatment and discuss concerns with your clinician.
Can beet juice change urine color?
Yes. Beet pigments can turn urine pink or red. If a color change is unexplained or you are concerned, ask a healthcare professional rather than assuming the cause.