Apple cider vinegar (ACV) is a tangy, fermented liquid made from apples that’s well known for its potential health benefits. While many take it during the day, drinking ACV at night may offer unique advantages. Here's how adding a small dose to your bedtime routine could help.

1. May Help Balance Blood Sugar Levels

Research suggests ACV can reduce fasting blood sugar levels, especially in people with type 2 diabetes. Taking it at night may help stabilize glucose overnight and reduce sugar crashes that disturb sleep.

2. May Lower Cholesterol Over Time

Some studies show that regular consumption of ACV may reduce total cholesterol. Although time of day hasn't been a major factor in research, bedtime may be an easy way to stick to the habit consistently.

3. Can Support Weight Management

Apple cider vinegar may help reduce appetite and body fat when taken daily. Using it at night could help prevent late-night snacking and support long-term weight control.

4. Might Reduce Nighttime Cravings

ACV promotes feelings of fullness, which may reduce the urge for emotional or habitual eating in the evening. Taking it before bed might help you avoid unnecessary snacks.

5. Could Improve Gut Health

Studies suggest ACV supports gut fermentation and beneficial bacteria. Consuming it in the evening could help improve digestion overnight and support a healthier microbiome.

6. Offers Antibacterial Properties

ACV has been shown to fight harmful bacteria like MRSA and E. coli in lab studies. While more research is needed, regular use may support immune health—and bedtime might be a convenient time to remember it.

7. May Help with Occasional Heartburn

Some people find that diluted ACV relieves mild heartburn by supporting stomach acid balance. However, it may worsen symptoms in others, so try cautiously and monitor your body’s response.

Potential Downsides

ACV is highly acidic and should always be diluted with water before drinking. Taking it undiluted can damage your throat and teeth. It may also interact with medications like insulin or diuretics and can upset sensitive stomachs or worsen reflux in some people.

How to Take Apple Cider Vinegar Before Bed

  • Mix 1–2 tablespoons of ACV into a glass of water (about 8 ounces).

  • Drink it 2–3 hours before bedtime to reduce the risk of acid reflux.

  • If you’re new to ACV, start with just 1 teaspoon and increase gradually.

  • Never drink it straight.

Final Thoughts

Taking apple cider vinegar before bed may offer several potential benefits, from better blood sugar control to reduced cravings and improved gut health. It’s not a cure-all, but it might be a useful tool in a healthy routine. As always, speak with a healthcare provider if you’re taking medications or managing a medical condition.