Eating an avocado a day can improve sleep quality

A new study published in the American Journal of Nutrition has revealed a remarkable fact: consuming an avocado a day can significantly improve the quality of sleep. This study strengthens the evidence that sleep plays an equally important role in overall health as nutrition and exercise. In a secondary analysis of the largest randomized controlled trial of avocados to date, scientists noted that adults who ate one avocado a day for six months had significantly greater self-reported improvements in sleep scores than those who ate less than two avocados a month.

The Heart-Sleep Connection

According to the CDC, getting enough sleep reduces the risk of heart disease. This finding adds to the growing body of evidence that avocados are a heart-healthy food, and establishes for the first time a correlation between avocado consumption and sleep quality. The American Heart Association (AHA) lists healthy sleep duration as one of eight key health factors that support optimal heart health.

Expert perspective

"Sleep is becoming a key lifestyle factor for cardiovascular health, " said study author Dr. Kristina Petersen (Penn State University). " This study opens up new perspectives on the role of nutrition - especially foods like avocados - in improving sleep. Avocados provide a multifaceted nutrient profile that supports cardiovascular health."

The study included 969 US adults of various races who had a large waist circumference - a cardiovascular risk factor that affects 60% of the country's population. Participants were randomly divided into two groups:

1. Group 1: Eat 1 avocado/day
2. Group 2: Consume < 2 fruits/month
   while maintaining a normal diet for 6 months.

Cardiovascular health was assessed using the AHA's Life's Essential 8 index - a tool to measure 8 key health behaviors/factors. The results showed that the group that consumed avocado daily improved 3 indicators:

1. Diet quality (measured using the Healthy Eating Index 2015)
2. Blood lipids (mild reduction in LDL-C and total cholesterol)
3. Sleep health (increased self-reported sleep duration)

Potential mechanism

Each 1/3-ounce serving of a medium avocado contains sleep-supporting micronutrients:

1. Tryptophan (13mg): Precursor to the synthesis of melatonin - a hormone that regulates sleep
2. Folate (45mcg): Supports melatonin production
3. Magnesium (15mg): Regulates muscle contraction and relaxation

Additionally, the combination of fiber (3g) and monounsaturated fat (5g) in avocados contributes to:

1. Inhibits cholesterol absorption
2. Reduce the risk of heart disease and stroke

This study is an important and suggestive step that will lay the foundation for further research into the mechanisms by which avocado phytonutrients affect sleep cycles. Incorporating avocados into your diet could be a multi-beneficial nutritional strategy that can both support your heart and improve your sleep.

Jessica Tanner

Update 23 June 2025