Science Shows Eating More Avocados Can Help You Sleep

June 18, 2025

The #1 Trick to Better Sleep Over 50, Science Shows — Shutterstock

You may assume that your sleep has gotten worse with age because of the increased stress of life. And while this certainly doesn’t help, the Sleep Foundation explains that changes in the brain as you get older alter your circadian rhythms (your body’s internal sleep-wake clock), which can cause disrupted sleep patterns. Hormonal changes can also affect your ability to doze off and stay asleep, especially if your body starts producing less melatonin, which helps regulate circadian rhythms.

But this doesn’t mean you’re doomed to decades of tossing and turning: According to new research, eating this one common food may be the ultimate trick to sleep better after age 50.

Can avocados improve cardiovascular health?

A recent study published in the Journal of the American Heart Assocation looked at how daily avocado consumption affects Life’s Essential 8 (LE8), what the American Heart Association (AHA) defines as the eight “key measures for improving and maintaining cardiovascular health.” These are:

Diet
Physical activity
Nicotine exposure
Sleep health
Body mass index (BMI)
Blood lipids
Blood glucose
Blood pressure

To make these observations, the researchers enlisted 969 participants aged 37 to 65, all of whom had abdominal obesity, a dangerous buildup of visceral fat. For 26 weeks, one group ate a large Hass avocado a day, while the control group maintained their regular diet consisting of few avocados. At the end of six-and-a-half months, the team determined the following:

Avocado intake did not significantly affect the total cardiovascular health score
Avocado intake did significantly improve diet quality (+3.53 points), blood lipids (+3.46 points), and sleep health (+3.20 points)

An avocado a day keeps insomnia away.

Since avocados are a well-known source of healthy fats and fiber, it’s not surprising that eating the fruit improved diet quality and blood lipid levels (markers of cholesterol). However, the effect on sleep health is noteworthy.

The researchers aren’t sure why this occurred, but they theorize that it could be due to avocados’ nutritional makeup. News-Medical.Net explained in response to the study that one-third of a medium avocado contains the following:

Tryptophan – 13mg, precursor to melatonin which plays a role in regulating sleep
Folate – 45 mcg (10% DV), involved in the production of melatonin
Magnesium – 15mg (4% DV), involved in muscle contraction and relaxation

As the National Institutes of Health (NIH) states, “Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep.”

At the same time, magnesium “boosts levels of GABA, a chemical in the brain that promotes relaxation and sleepiness,” Shelby Harris, PsyD, DBSM, director of sleep health at Sleepopolis, previously told Best Life. “It also supports the production of melatonin.”

RELATED: This Uncommon Supplement Can Improve Your Sleep and Mood, New Study Says.

Additional research shows eating more fruits and veggies can also help with sleep.

A separate study published in the journal Sleep Health found that generally maintaining a diet high in fruits and vegetables can also help with sleep.

For this study, participants tracked their daily food consumption and wore a sleep tracker to bed. Researchers paid specific attention to their sleep fragmentation, “an index that reflects how often someone awakens or shifts from deep to light sleep throughout the night,” according to a press release.

Compared to people who ate no fruits and veggies, those who ate five cups a day (what the CDC recommends) experienced 16 percent better sleep quality. This group also consumed more complex carbohydrates, those found in whole grains, legumes, and vegetables.

“16 percent is a highly significant difference,” said co-senior author Esra Tasali, MD, director of the UChicago Sleep Center. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

Dana Schulz

Dana Schulz is the Deputy Lifestyle Editor at Best Life. She was previously the managing editor of 6sqft, where she oversaw all content related to real estate, apartment living, and the best local things to do. Read more

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