This fat-rich everyday snack can help you sleep like a baby. And it is not what you think
Journal of the American Heart Association
, eating one Hass avocado a day could help you sleep better — a finding that surprised even the scientists behind the research.
The study, led by Dr. Kristina Petersen, associate professor of nutritional sciences at Penn State University, originally set out to examine the effects of daily avocado consumption on
cardiovascular health
. But while that outcome remained unchanged, researchers stumbled upon something unexpected: better sleep.
Avocados and abdominal obesity
The researchers monitored 969 adults over 25 years of age, all of whom had abdominal obesity — defined as a waistline of 35 inches or more in women and 40 inches or more in men. Over a span of 26 weeks, half of the participants were asked to eat one large
Hass avocado daily
, while the rest stuck to their usual low-avocado diets.
While improvements in heart health were not statistically significant, researchers were intrigued to find that those who ate avocados regularly reported improved sleep patterns. This prompted a deeper dive into what makes the fruit a potential sleep-supporting powerhouse.
iStock
While originally aimed at studying heart health, researchers were surprised to find sleep benefits, likely due to avocados' rich nutrient content including fiber, healthy fats, potassium, and folate. (Image: iStock)
What's inside the avocado?
What makes avocados a sleep-friendly snack? According to the study, the fruit is densely packed with nutrients — monounsaturated fatty acids,
dietary fiber
, potassium, folate, vitamin K, copper, and pantothenic acid. This rich blend could be what helps promote better
sleep quality
.
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Dr. Petersen emphasized, however, that avocados shouldn't be considered a standalone sleep remedy. '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,' she said in the report.
She added, '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.'
Not just a millennial fad
This isn't the first time the beloved fruit has impressed researchers. Earlier studies have shown that avocados may help lower 'bad' cholesterol and reduce belly fat in women, thanks to their healthy fats and high fiber content. A 2024 study even indicated that daily avocado consumption might reduce a woman's risk of developing Type 2 diabetes.
A word of caution
While the benefits are promising, experts caution against overindulgence. Eating more than one avocado per day can lead to unwanted weight gain due to its high calorie content.
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As part of a balanced lifestyle — which includes exercise, limited caffeine and alcohol, reduced screen time, and quitting smoking — the addition of a single avocado to your daily diet could become a surprisingly simple way to support better sleep and long-term health.
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