You might be scratching your head, wondering why on earth someone would choose to snack on an orange just before they drift off to sleep. Let’s be honest, oranges are pretty sugary and consuming them right before bedtime might seem like a ticket to a restless night – think being awakened by a nagging thirst or a jolt of sugar-fueled energy.
I hear you! In a previous piece, we did caution against tucking into fruits like oranges when the moon is high in the sky, mostly for these very reasons.
However, I bet you might be in the dark about some pretty cool advantages of enjoying an orange pre-slumber. Yes, that’s right! Your favorite citrus might just be a secret weapon for better sleep. So, let’s peel back the layers and delve into both the benefits and drawbacks of munching on this zesty fruit as a nighttime nosh. You might just be surprised…
Note: Remember, it’s always key to consider your own health and dietary needs. If you’re unsure, chat with a healthcare provider before making significant changes to your diet.
Should You Eat an Orange Before Bed? Pros & Cons
The Pros
1. Oranges Can Boost Your Immunity
Oranges are a great source of Vitamin C, essential for boosting your immune system, and they contain antioxidants that can help to protect your cells from damage. So eating an orange before bed could help you stave off illnesses if you tend to get sick often.
What makes them effective at night, as per some health bloggers, is that Vitamin C is a water-soluble vitamin. So when you take it before bed, your body can absorb Vitamin C better and use it more effectively than if you were to take it in the morning.
Plus, oranges taste great and are a healthy snack, so eating one before bed won’t ruin your diet.
2. Oranges Can Help You Sleep Better
Eating an orange before bed could help you get a better night’s rest if you have trouble sleeping. This is because oranges contain magnesium, a mineral that helps relax your muscles and nervous system.
Magnesium can also help improve your sleep quality by reducing the time it takes to fall asleep and increasing your time in deep sleep.
Eating an orange before bed could be a good option if you’re looking for a natural way to improve your sleep.
3. Oranges Can Help Reduce Inflammation
Oranges are also a good source of hesperidin, a flavonoid with anti-inflammatory properties. If you suffer from conditions like arthritis or tendinitis, eating an orange before bed could help reduce the pain and inflammation associated with these conditions.
In support of the above claim, a study found that hesperidin effectively reduced rat pain and inflammation.
Also, you might find that, as a bonus, the antioxidants in oranges could help reduce the risk of developing cancer-related inflammation.
4. Oranges Can Help Lower Your Blood Pressure
Eating an orange before bed could help lower your blood pressure if you suffer from high blood pressure. This is because oranges are a good source of potassium, a mineral that helps regulate your blood pressure.
Plus, the flavonoids in oranges can help relax your blood vessels and improve blood flow, which can also help to lower your blood pressure.
5. Weight Loss
Another benefit of eating an orange before bed is that it could help you lose weight. This is because oranges are a source of fibre, which helps keep you feeling full and can help reduce your overall calorie intake.
Plus, the water content in oranges can help flush out excess water weight and toxins from your body, reducing bloating.
You might also find that the natural sugars in oranges can help curb your cravings for unhealthy sweets. So, if you’re trying to lose weight, eating an orange before bed could be a helpful addition to your diet.
The Cons
1. Oranges Could Give You An Energy Crash
While the sugar in oranges can give you a short-term energy boost, it could also lead to an energy crash. This is because your body will eventually release insulin to counter the sugar high, which can leave you feeling tired and sluggish.
But some people might not experience this effect and could find that the natural sugars in oranges help them stay awake and alert. So, it depends on the person.
If you’re sensitive to sugar crashes, you might want to avoid eating an orange before bed.
2. Oranges Could Worsen Allergies
If you suffer from seasonal allergies, you might want to avoid eating an orange before bed. This is because oranges contain histamines, which can trigger your allergies.
Plus, the acid in oranges can irritate your throat and worsen your symptoms. So, avoiding oranges late at night is best if you suffer from seasonal allergies.
3. Oranges Could Worsen Acid Reflux
If you suffer from acid reflux, you might want to avoid eating an orange before bed. This is because oranges are acidic and can trigger your symptoms.
Plus, the natural sugars in oranges can cause your stomach to ferment, worsening your acid reflux. So, avoiding oranges late at night is best if you suffer from this condition.
Is Orange Juice Better than Eating the Fruit Itself?
We all know that oranges are healthy. They’re packed with vitamin C, fiber, and other nutrients. But what about orange juice? Is it as healthy as eating the fruit itself?
The answer is: It depends.
If you’re looking for a quick and easy way to get your daily dose of vitamin C, then orange juice is a great option. It’s also a good source of other nutrients like potassium and folic acid.
Side Effects of Eating Oranges Before Bed Every Night
Oranges are one of the most popular fruits in the world. People often eat them for their nutritional value and taste. However, you should be aware of some potential side effects of eating oranges.
1. Orange Peels May Contain Pesticides
Most people don’t bother to wash their oranges before eating them. However, you could ingest pesticides on the peel if you don’t wash the fruit. These pesticides can potentially cause health problems, so it’s best to wash your oranges before eating them.
2. Oranges May Interfere With Certain Medications
If you’re taking any medication, you should check with your doctor before eating oranges. Some medications can interact with citrus fruit and cause unwanted side effects.
3. Oranges May Cause Allergic Reactions
Some people are allergic to oranges. If you eat an orange and experience any allergic reaction, such as swelling, hives, or difficulty breathing, you should seek medical help immediately.
4. Oranges May Increase Your Risk Of Kidney Stones
Oranges are high in citrus acid, increasing your risk of kidney stones. If you have a history of kidney stones, you may want to avoid eating oranges or limiting your intake.
5. Oranges May Cause Digestive Problems
Too many oranges can cause digestive problems, such as diarrhea, abdominal pain, and bloating. If you experience these symptoms after eating oranges, you should reduce your intake or avoid the fruit altogether.
Other Foods You Can Eat with Oranges to Make Them Better for You
If you want to eat oranges before bed but are worried about the potential side effects, there are some other foods that you can eat with them. Here are a few ideas:
- Oatmeal: Oatmeal is a healthy, balanced breakfast or late night option that goes well with oranges. The two foods together can give you sustained energy throughout the morning.
- Yogurt: Yogurt is another food that goes well with oranges. The two foods together can make a healthy and balanced snack.
- Banana: Bananas are a good source of potassium, which can help offset some of the potential side effects of eating oranges. Plus, the two fruits taste superb together.
- Grapefruit: Grapefruit is another citrus fruit that goes well with oranges. The two fruits together can make a healthy and balanced snack.
- Pear: Pears are another fruit that goes well with oranges. The two fruits together can make a healthy and balanced snack or breakfast.
Top Tips for Eating Oranges Before Bed
If you want to eat oranges but you’re worried about the potential side effects, there are some things you can do to reduce your risk.
- Choose Organic Oranges: If you’re concerned about pesticides, choose organic oranges. These oranges are grown without harmful chemicals and are safer to eat.
- Wash Your Oranges Thoroughly: Even if you choose organic oranges, you should still wash them thoroughly before eating. This will help remove dirt, bacteria, or pesticides on the fruit.
- Eat Oranges in Moderation: If you’re worried about the potential side effects of eating oranges, it’s best to eat them in moderation. For example, eat a few slices of orange instead of the whole fruit. And, if you’re susceptible to allergies, limit your intake even further.
- Talk to Your Doctor: If you’re taking medication or have a medical condition, talk to your doctor before eating oranges. They can let you know if there are any potential interactions or side effects you should be aware of.
Fruits and Sleep: What to Eat and Avoid
In the realm of nutrition, what we eat before going to bed can significantly affect the quality of our sleep. Certain fruits, while nutritious, can disrupt sleep due to their natural sugar content, stimulating properties, or their high acid content that might cause heartburn.
Consuming these fruits before bedtime may interfere with your body’s attempts to wind down and prepare for a night of restful sleep. This doesn’t mean that all fruits are sleep-disruptors; on the contrary, many can aid in promoting a good night’s rest.
| Fruits to Avoid | Fruits to Eat |
|---|---|
| Oranges | Cherries |
| Pineapples | Kiwis |
| Grapes | Apples |
| Bananas | Strawberries |
| Dates | Blueberries |
| Prunes | Peaches |
| Raisins | Pears |
In contrast, the fruits on the right side of the table are known to aid sleep. Cherries are rich in melatonin, a hormone that regulates sleep. Kiwis are packed with antioxidants and serotonin, which aid sleep.
Apples have a high fiber content, promoting a feeling of fullness and steady digestion throughout the night. Berries and peaches are low in natural sugars and high in fiber and antioxidants, contributing to a night of restful sleep without spiking blood sugar levels.
FAQs
Can I Eat an Orange at Night if I’m Trying to Lose Weight?
Oranges are a great source of fibre, which can help you feel fuller and longer help with weight loss. However, the natural sugars in oranges can also add up, so if you’re watching your calorie intake, you might want to eat them in moderation.
How to Protect My Teeth When Eating Oranges?
The citric acid in oranges can be hard on your teeth. To protect your teeth, brush them after eating oranges or drink a glass of water afterwards.
I’m Worried About the Sugar in Oranges. Is There Anything I Can Do?
If you’re concerned about the sugar in oranges, you can choose to eat citrus fruits that are lower in sugar, such as grapefruits or lemons. You can also limit your intake of oranges or eat them in moderation.
I’m Allergic to Oranges. What Should I Do?
If you’re allergic to oranges, you should avoid eating them. If you accidentally eat an orange, you should seek medical attention immediately. Symptoms of an allergic reaction can include hives, swelling, difficulty breathing, and vomiting.
What Is the Latest Time I Can Eat an Orange Before Bed?
As long as you’re not allergic to oranges, there’s no set time you should stop eating them before bed. However, eating them a few hours before you sleep is best if you’re worried about the potential side effects.
Is It Better to Eat an Orange with Or without The Peel?
The peel of an orange contains a lot of nutrients, so it’s best to eat it with the peel. However, if you’re trying to avoid the sugars in oranges, you can remove the peel before eating.
Can I Eat an Orange if I’m Allergic to Citrus Fruits?
If you’re allergic to citrus fruits, it’s best to avoid eating oranges. However, if you’re not allergic, there’s no need to worry about eating an orange. Just be sure to wash your hands after handling them, so you don’t spread the allergy to others.
Can I Eat an Orange if I’m Pregnant?
Oranges are generally considered safe to eat during pregnancy, but you should check with your healthcare provider first. The high vitamin C content in oranges can help promote a healthy pregnancy, but too much vitamin C can be harmful.
Can I Eat an Orange if I’m Breastfeeding?
Oranges are generally considered safe to eat while breastfeeding, but you should check with your healthcare provider first. The high vitamin C content in oranges can help promote a healthy pregnancy, but too much vitamin C can be harmful.
Can Kids Eat Oranges?
Oranges are an excellent snack for kids! They’re packed with vitamins and minerals, and they’re a good source of fibre. Just wash them well before eating, so they don’t spread bacteria.
The Bottom Line
Oranges are a healthy and delicious fruit that offer many nutritional benefits. However, you should be aware of some potential side effects of eating oranges. If you’re pregnant, breastfeeding, or have any medical conditions, you should check with your healthcare provider before eating oranges. Otherwise, enjoy them as part of a healthy diet!
Experiencing trembling upon awakening can occur due to various factors, such as physiological imbalances, sleep disorders, or even certain medications, but understanding the main causes and implementing effective strategies can help alleviate these shaking episodes and promote a more peaceful start to your day.