Digestion generally slows down at night. Eating onions just before bed can lead to:
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heartburn and reflux, especially in people with gastroesophageal reflux disease
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gas and bloating that create uncomfortable abdominal pressure when lying down
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stomach irritation, which makes it difficult to relax and fall asleep
Gastroenterologists emphasize that reflux symptoms are exacerbated when lying down. Therefore, onions consumed with dinner or as a late snack can noticeably worsen the quality of sleep in some people.
The surprising way onions can aid sleep
Despite the potential problems, doctors are also paying attention to a lesser-known side of onions: They contain substances that may help you relax and fall asleep more easily.
Onions are a natural source of:
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quercetin – a powerful antioxidant that can reduce inflammation and stress levels
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prebiotic fibers that support intestinal flora and positively affect mood
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traces of substances related to tryptophan – an amino acid involved in the synthesis of serotonin and melatonin
Some small studies suggest that onion extracts may have a mild calming effect on the nervous system, which is why various onion decoctions and drinks have been used in traditional medicine in the past to relieve nervousness and restlessness.
Raw or cooked onions – the method of preparation is crucial
Experts are adamant that the way the onion is prepared is of great importance:
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Raw onions in the evening – more often causes bloating, heartburn and sleep disturbances
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Lightly cooked onions – easier to digest and less irritating to the stomach
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Well-braised or caramelized onions – usually the safest option for an evening meal
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