Eating this fatty snack every day can help you sleep better — scientists were surprised

Those delicious darlings on every brunch menu may be more than just a creamy topping.

It turns out this popular green fruit — yes, it’s a fruit — may just be the key to restful slumber, according to a new study in the Journal of the American Heart Association.

Researchers tracked 969 adults aged 25 and over who had abdominal obesity, which is characterized as a waistline that is 35 inches or more for women and 40 inches or more for men.

For 26 weeks, half of the group ate one large Hass avocado per day while the other half continued their usual diet, which typically involved consuming less than two avocados per month.

As expected, the avocado-eating group saw marked improvements in their blood lipids — fatty substances like triglycerides and cholesterol — and overall diet.

But what caught researchers off guard was the fact that this trendy toast-topper also led to better sleep.

The researchers noted that avocado’s impact on sleep may be due to its powerhouse blend of nutrients, as it’s “rich in monounsaturated fatty acids, dietary fiber, potassium, folate, vitamin K, copper and pantothenic acid.”

It also came as a surprise that avocado consumption was not associated with improved cardiovascular health, which was actually the original purpose of the study.

The researchers noted that avocados could benefit slumber as part of a balanced, healthy diet and should not be treated as a solitary sleep aid.

“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. Kristina Petersen, study author and associate professor of nutritional sciences at Penn State University.

“Cardiovascular health is influenced by many factors, and while no single food is a silver bullet, some — like avocados — offer a range of nutrients that support multiple aspects of heart health. This is an encouraging step in expanding the science around avocados and the potential benefits of consumption.”

Other factors that can improve your sleep include cutting down on caffeine, curbing alcohol intake, kicking a smoking habit, exercising and limiting screen time before bed.

This isn’t the first time the versatile superfood has made headlines for unexpected benefits.

Previous research suggests avocados may reduce “bad” cholesterol and help with belly fat in women, thanks to their healthy fats and high fiber content.

A 2024 study suggests that eating a small amount of avocado every day may lower a woman’s risk for Type 2 diabetes.

Conclusion

In conclusion, the findings from this study underscore the growing recognition of sleep as a vital pillar of overall health — and suggest that avocados may have a meaningful role to play in supporting it. While these creamy fruits are already celebrated for their heart-healthy fats, fiber, and essential nutrients, their potential to improve sleep quality adds an exciting dimension to their benefits. Though not a standalone remedy, incorporating one avocado a day into a balanced diet may contribute to better slumber and improved well-being. Researchers emphasize that this discovery is not a call to overconsume avocados, but rather an invitation to view nutrition as a powerful tool in optimizing daily function and long-term health. As science continues to explore the connections between food and sleep, this study reinforces the importance of a nutrient-rich diet — and the idea that something as simple and delicious as an avocado can be part of a smarter, more holistic approach to wellness.

A 2024 study suggests that eating a small amount of avocado every day may lower a woman’s risk for Type 2 diabetes

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