Written By Filip
Sleep Advisor
Is drinking hot lemon water before bed actually good for you or is this whole thing just a myth?
There are virtually endless recipes on how to make hot lemon water, but we'll give you a simple one that you can try.
Ingredients:
- 1 cup of hot water
- Half a lemon
All you need to do is squeeze the lemon juice into the hot water and drink it. That's it.
If you can't deal with the acidity, it's better you don't drink it at all, rather than spike your drink with sugar which could lead to weight gain and disturbed sleep. [6]
Are there any health benefits of drinking lemon water before bed?
First things first, we have to get one thing out of the way. Most of these benefits are mostly anecdotal and aren't really backed by research. Most of them rely on the fact that fresh lemon juice is a good source of Vitamin C, and we all know that Vitamin C is good for us. So, with that being said, here are some potential benefits of drinking lemon water before bed:
Lemons are a good source of Vitamin C, as one lemon contains about 50 mg of Vitamin C, which is anywhere from 60-80% of recommended daily intake.
So, if you're looking to increase your Vitamin C intake, drinking lemon water before bed is a good way to do it.
Why'd you do that? Because Vitamin C is an essential vitamin responsible for many functions in the body, including immune system support [1], collagen production, and iron absorption. [2]
Additionally, Vitamin C is a powerful antioxidant that can help to protect the body against free radical damage.
Having a glass of water before bed is always a good idea, but adding lemon to it can make it even better. Or at least tastier.
Lemons are a natural diuretic, which means they can help to promote urine production and prevent dehydration or even kidney stones.
Plus, drinking hot, warm or even cold lemon water can also help to increase your intake of water, which is basically what gets you hydrated in this case.
Detox
Your body βdetoxifiesβ itself on its own, so there's really no need to do anything special to βdetoxβ it.But, some people believe that drinking lemon water, apple cider vinegar, and various other DIY recipes can help promote detoxification by βflushing out toxinsβ and promoting healthy digestion, but there's really no evidence to support this claim.
As long as you keep drinking water the βtoxinsβ will leave you be.
Due to the fact that Vitamin C is an antioxidant involved in alleviating symptoms of anxiety, stress, depression and others [3], some people believe that drinking lemon water before bed can help you to relax and fall asleep more easily.
However, we have to consider the dosage. While studies have shown noticeable therapeutic effects of Vitamin C in high doses (500 mg), these effects are not observed in low doses.
So, while drinking lemon water before bed might help you to relax, it's not going to do much in terms of actually helping you relax and unwind.
Over the years, there have been numerous studies conducted to test the efficacy of Vitamin C in reducing common cold symptoms.
Some studies have found that Vitamin C can help to reduce the duration and severity of cold symptoms, while other studies have found no effects at all. [4].
And, while there are undoubtedly some benefits to supplementing your diet with Vitamin C when you have a cold, it's not very likely that a small dose is going to do much in terms of preventing you from getting a cold in the first place or reducing its severity.
Possible weight loss
Studies [5] have shown that βIndividuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C statusβ. In other words, supplementing with Vitamin C can help you to burn more fat which could help you lose weight.
However, it's important to keep in mind that drinking a glass of warm water with lemon juice before bed won't amount to anything unless you cut your calories and work out. You won't lose belly fat if you just drink water and lemon juice.
Reduced risk of heart disease
Finally, some observational studies have found that people with higher levels of Vitamin C in their blood have a lower risk of heart disease.
While this doesn't necessarily mean that drinking warm lemon water before bed will help to reduce your risk of heart disease or lower your blood pressure, it's still a pretty impressive benefit if coupled with healthy lifestyle practices.
Are there any side effects of drinking lemon water before bed?
Just like the benefits which are mostly anecdotal, the side effects of drinking lemon water before bed are mostly hearsay.
GERD
GERD or gastroesophageal reflux disease is a condition in which the contents of your stomach flow back up into your oesophagus.
This can cause heartburn, chest pain, and other symptoms. When it comes to lemon, we have two opposing claims. Some people say that drinking lemon water daily can help to relieve the symptoms of GERD, since a small amount of lemon juice mixed with water has alkalising effects, resulting in reduced symptoms.
However, there is no research that suggests this is true, even though some people claim it is.On the other hand, what will most likely happen is that the acidic nature of lemon juice will exacerbate your symptoms, leading to heartburn, chest pain and other discomforts.
Night peeing
Drinking a glass of lemon water before bed could make you pee during the night.But, this is not a side effect as such, since it's simply due to the fact that you're drinking plain water.
Heartburn
Just like with GERD, the citric acid of lemon or other citrus fruits' juice can lead to heartburn.So, if you suffer from heartburn or GERD, it's probably best to avoid drinking lemon juice with water before bed.
Who should avoid drinking lemon water before bed?
As we've just discussed, if you suffer from heartburn, GERD or any other condition which is aggravated by citrus fruits, it's probably best to avoid drinking lemon water before bed.
Pregnant women should also avoid drinking lemon water before bed, as they are prone to developing heartburn and GERD during pregnancy.
Finally, if an enlarged prostate is waking you up at night, stop drinking any beverages at least two hours before you go to sleep.
There are virtually endless recipes on how to make hot lemon water, but we'll give you a simple one that you can try.
Ingredients:
- 1 cup of hot water
- Half a lemon
All you need to do is squeeze the lemon juice into the hot water and drink it. That's it.
If you can't deal with the acidity, it's better you don't drink it at all, rather than spike your drink with sugar which could lead to weight gain and disturbed sleep. [6]
Conclusion
All in all, staying hydrated with a glass of lemon water before bed is a great idea. Nothing bad can come from keeping your body hydrated.
However, don't just think that more Vitamin C in your diet will transform your sleep, help you drop pounds or fight off colds without breaking a sweat.
While it's true that Vitamin C is important for many bodily functions, drinking lemon water before bed can only go so far.
It's a healthy habit, but it's nothing magical. So, should you drink lemon water before bed?
Definitely.
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References & sources
1. Preventing the common cold with a vitamin C supplement: a double-blind, placebo-controlled survey, NLM.gov
2. Biochemistry, Iron Absorption, NLM.gov
3. Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial, NLM.gov
4. Vitamin C for preventing and treating the common cold, NLM.gov
5. Strategies for healthy weight loss: from vitamin C to the glycemic response, NLM.gov
6. Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study, NLM.gov
I find that lemon water helps to soothe my throat as well, so I don't wake up with dry mouth