Can apple cider vinegar improve sleep quality?

Aug 19, 2025 Source: Cainiu Health

Dr. Yu Yongchao

Introduction

In general, the effect of apple cider vinegar on improving sleep quality is unclear, and improper consumption may negatively affect sleep; therefore, relying on it to improve sleep is not recommended. If consumption is desired, it should be well diluted with warm water and limited to small amounts during the daytime or after dinner to minimize effects on sleep. In daily life, improving sleep quality should primarily focus on maintaining a regular sleep schedule and creating a quiet and comfortable sleep environment.

Generally speaking, the effect of apple cider vinegar on improving sleep quality is not clear, and improper consumption may affect sleep. It is not recommended to rely on it for sleep improvement. Detailed analysis is as follows:

The main component of apple cider vinegar is acetic acid. Currently, there is insufficient scientific evidence indicating that acetic acid can directly promote sleep. Improper consumption, such as drinking undiluted apple cider vinegar before bedtime, may cause acidic components to irritate the gastric mucosa, possibly causing discomfort such as gastric burning sensation and acid reflux (click here to learn more about acid reflux), which can interfere with the sleep onset process and lead to difficulty falling asleep. If the apple cider vinegar has a high sugar content, drinking it before bedtime may also cause blood sugar fluctuations, which is similarly detrimental to maintaining stable sleep. Apple cider vinegar should not be consumed within 1-2 hours before bedtime, especially on an empty stomach or in excessive amounts.

If consumption is necessary, it should be adequately diluted with warm water and limited to small amounts consumed during daytime or after dinner to minimize effects on sleep. In daily life, improving sleep quality should primarily involve cultivating regular sleeping habits, creating a quiet and comfortable sleeping environment, and avoiding intake of caffeine and alcohol before bedtime.

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