Edith Hejberg
What makes this study stand out is its simplicity: participants didn’t overhaul their entire diet just added one avocado per day.
A major six-month study involving nearly 1,000 adults has found that eating one avocado daily can lead to longer and more restful sleep.
Participants who followed this routine reported sleeping an average of 30 minutes more each night compared to those who had fewer than two avocados per month.
A Surprising Link Between Avocados and Sleep
Led by Penn State’s Kristina Petersen, the study focused on adults with larger waistlines, a known risk factor for heart disease.
Without any other dietary changes, those in the avocado group saw their sleep increase from 6.4 to nearly 7 hours a night, simply by making avocados a daily habit.
How Avocados Support Better Sleep
Avocados are packed with nutrients known to promote rest, including magnesium for muscle relaxation, potassium for regulating blood pressure, and tryptophan and folate, which are involved in melatonin production. These compounds work together to support deeper, more restorative sleep.
The Stress-Sleep Connection
At night, the body naturally lowers cortisol the stress hormone to prepare for sleep. The healthy fats and nutrient density of avocados may help optimize this hormonal shift, potentially smoothing the transition into deeper sleep stages and reducing nighttime restlessness.
Not Just for Sleep: Heart and Metabolic Benefits
Avocados are rich in monounsaturated fats and fiber, making them excellent for heart health. Replacing saturated fats with avocado can lower cholesterol, support metabolic flexibility, and even help stabilize blood sugar—all of which are linked to better sleep patterns.
One Simple Change, Lasting Impact
What makes this study stand out is its simplicity: participants didn’t overhaul their entire diet just added one avocado per day. That small shift delivered measurable benefits, highlighting how even minor dietary tweaks can have a big impact on well-being.
A Fresh Avenue for Future Research
While the trial wasn’t originally designed to measure sleep, the unexpected findings open the door to future studies. With more targeted tools, researchers hope to better understand how specific nutrients in foods like avocado directly influence sleep, stress, and heart health.
