The amount of avocado you should eat to sleep better

A recent study suggests that eating an avocado a day may improve sleep quality . We now know that good sleep is as crucial to our health as diet or exercise. In a secondary analysis of the largest randomized trial of avocados to date, researchers observed that adults who ate one avocado a day for six months reported more restful sleep than those who ate fewer than two avocados a month.

Considering that, according to the CDC (Centers for Disease Control and Prevention), adequate sleep helps reduce cardiovascular risk factors, these findings reinforce the idea that avocado is a heart-friendly food. Furthermore, this is the first time its consumption has been associated with improved sleep.

Led by Kristina Petersen of Pennsylvania State University, the study looked at 969 adults with large waistlines (typically more than 80 centimeters for women and more than 94 centimeters for men). Participants were randomly assigned to two groups. One group was given one avocado a day, while the other was instructed to consume two or fewer avocados per month. No other dietary changes were recommended.

The results showed that those who incorporated an avocado daily into their diet enjoyed, on average, half an hour more sleep each night compared to the control group. Self-reported sleep increased from an average of 6.4 to almost 7 hours per night. “Sleep is becoming a key lifestyle factor for heart health. This study invites us to consider how nutrition can contribute to improving it,” Petersen stated in the paper published in the Journal of the American Heart Association .

Should we take an avocado as a 'sleeping pill'?

Although avocado is not a natural sedative, its nutritional profile—rich in magnesium, potassium, and healthy fats—helps promote more restful sleep. Avocado is known for its abundance of beneficial monounsaturated fats, and numerous studies indicate that replacing saturated fats, such as those in butter or cheese , with avocado can reduce the risk of cardiovascular disease . Additionally, a single avocado provides around 10 grams of fiber, an effective ally for reducing cholesterol levels and protecting the heart.

placeholder — Spiced avocado (Stevepb / Pixabay)

And what ingredients do avocados have that help us rest better at night? Avocados contain several nutrients that help us sleep better, through mechanisms such as muscle relaxation and their role in the production of melatonin, which helps regulate sleep. These include tryptophan (13 mg, a precursor to melatonin, which is involved in sleep regulation), folate (45 mcg, involved in melatonin production), and magnesium (15 mg, involved in muscle contraction and relaxation). The continuous dose of potassium provided by avocados could help maintain the natural drops in blood pressure during deep sleep at healthy levels, although this mechanism has not yet been directly proven.

Cortisol, the key stress hormone, naturally decreases at night to facilitate sleep. Several studies suggest that nutrient-dense foods and healthy fats—such as avocado—may fine-tune the timing and intensity of this hormonal drop, thus promoting the transition to deeper stages of rest.

Whether you're following a keto diet, practicing intermittent fasting, or using intuitive eating, metabolic flexibility—the ability to switch between different energy sources—is key. Avocado boosts this process, thanks to its high concentration of fiber and healthy fats, which help stabilize blood sugar and curb cravings.

And although the study wasn't initially designed to assess sleep as a key variable, its findings open up a very promising avenue for future research. With more sophisticated methods and tools, we'll be able to more precisely elucidate how avocado nutrients contribute to cardiovascular health.