Want better sleep? Try eating an avocado daily

The idea that what we eat shapes how we sleep is catching on fast. A new six-month clinical trial puts the humble avocado at the center of that discussion.

The research, led by Dr. Kristina Petersen of Penn State University, was focused on 969 adults with larger waistlines. The study revealed that individuals who ate one avocado each day reported about 30 extra minutes of nightly sleep compared with the control group.

Heart doctors now treat solid sleep health as seriously as blood pressure. According to the Centers for Disease Control and Prevention, adults who regularly get fewer than seven hours have higher odds of heart attack and stroke.

The American Heart Association includes sleep in its Life’s Essential 8 checklist, alongside diet, exercise, and nicotine avoidance.

Why avocado nutrients matter for sleep 

According to the researchers, one-third of a medium avocado delivers 13 milligrams of tryptophan, the amino acid the body uses to make melatonin. It also brings 45 µg of folate and 15 milligrams of magnesium, which are both tied to smoother circadian rhythms. 

Each serving supplies three grams of fiber and five grams of monounsaturated fat, nutrients that can trim LDL cholesterol and support steady blood sugar, two issues that often disturb sleep.

Avocado improves sleep and diet

Volunteers in the Habitual Diet and Avocado Trial (HAT) were randomized to eat either one large Hass avocado daily or fewer than two avocados per month for twenty-six weeks.

Compliance stayed high, about 88 % of the avocado group reported eating the full fruit on recall days, yet their overall calories barely changed, suggesting people swapped rather than piled on food.

The avocado group scored three points higher on the diet component of Life’s Essential 8 and showed modest reductions in LDL cholesterol, echoing earlier single-food trials.

“Sleep is emerging as a key lifestyle factor in heart health, and this study invites us to consider how nutrition – and foods like avocado – can play a role in improving it,” said Dr. Petersen. Self-reported sleep increased from an average of 6.4 to nearly 7.0 hours per night. 

Heart health depends on a variety of factors. While no one food can solve everything, avocados provide several nutrients that contribute to different areas of cardiovascular well-being.

How avocado may influence sleep

Magnesium supplements can deepen slow-wave sleep in adults with insomnia, and similar benefits appear when the mineral comes from food.

Tryptophan-rich evening snacks have been shown to lift nighttime melatonin and lower restlessness in lab studies. Avocados supply both compounds in a heart-healthy package.

The fruit’s steady stream of potassium may also help keep blood pressure dips that occur during deep sleep within a healthy range, though that mechanism still lacks direct trial evidence.

Avocados may influence hormones

Emerging research also hints that avocados may influence hormonal balance, particularly cortisol and insulin – two key players in sleep and cardiovascular health.

The monounsaturated fats in avocados have been shown to support insulin sensitivity and reduce inflammation, both of which can contribute to more restful sleep and improved heart health.

Cortisol, the body’s primary stress hormone, naturally dips at night to prepare us for sleep. Some studies suggest that nutrient-dense, fat-rich foods like avocados may help regulate the timing and magnitude of these dips, potentially smoothing the transition to deeper sleep cycles.

Diet, sleep, and cardiovascular links

The study also showed that eating avocados daily improved overall diet quality, which is a foundational pillar in Life’s Essential 8.

A better diet has cascading effects, not just on cholesterol and glucose, but on how the body regulates stress, hormones, and metabolism, all of which feed back into sleep patterns.

While the exact biological link between avocado nutrients and sleep isn’t fully mapped, researchers believe the combination of healthy fats, fiber, and micronutrients may support more stable blood sugar and calm the nervous system, factors that are tied to sleep duration and quality.

Future research directions

Because sleep was not the primary endpoint, the researchers relied on questionnaires instead of wearable trackers.

Future trials that collect objective sleep stages and timing could confirm whether avocado nutrients directly lengthen restorative phases like REM sleep.

The study group already had elevated waistlines, so the results may not translate to leaner adults or children. Researchers also want to see if pairing avocados with exercise or weight-loss plans produces bigger gains on the full Life’s Essential 8 score.

Simple tips for daily life

Swap the late-night cookie for half an avocado on whole-grain toast sprinkled with pumpkin seeds. The mix pairs healthy fat with extra magnesium and tryptophan.

Keep ripe avocados on the counter and the rest in the fridge to maintain freshness throughout the week. A squeeze of lemon slows browning when you store the second half.

If you take blood-thinning medication, remember that avocados are high in vitamin K, and it’s important to discuss major diet changes with your clinician first. Adding a single food will not erase poor sleep hygiene, but it can be a good start.

The study is published in the Journal of the American Heart Association.

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