Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.

If you’ve ever found yourself wide awake at 2 a.m.—staring at the ceiling, counting sheep, or revisiting old memories—you’re not alone.

Sleep tends to become more elusive as we get older, and finding something that truly helps can feel like an ongoing challenge.

While warm milk and calming teas are familiar go-tos, new research suggests a different, unexpected helper.


It turns out that a creamy green fruit sitting in your fridge might do more than just top your toast.

Scientists are now pointing to avocados as a surprising aid for better sleep.


Not just a trendy brunch item anymore

You might associate avocados with social media-worthy breakfasts and trendy cafés, but their benefits go far beyond toast.

A recent study from Penn State University found that eating one large Hass avocado a day could do more than improve your cholesterol—it may also help you get more restful sleep.

The researchers followed 969 adults aged 25 and older, all of whom had abdominal obesity (defined as a waistline of 35 inches or more for women, and 40 inches or more for men).

For 26 weeks, half of the group added a daily avocado to their meals, while the other half continued their usual diet, which typically included fewer than two avocados per month.


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The results may surprise you

As expected, the avocado group experienced improvements in their blood lipids—those fatty substances like cholesterol and triglycerides that are closely tied to heart health.

Their overall diet quality improved as well.

But there was another, unexpected outcome: they reported better sleep.

That’s right—people who added avocados to their daily meals said they slept more soundly.

While the study wasn’t originally focused on sleep benefits, the researchers saw this outcome as a welcome bonus.

And although there wasn’t a direct link found between avocado consumption and heart health, the sleep boost raised eyebrows.

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Why might avocados help you sleep?

Avocados are rich in monounsaturated fats, the “good” kind of fat that supports heart health and may help you feel full longer.

They also contain fiber, potassium, folate, magnesium, vitamin K, and copper—all of which play a role in helping your body regulate sleep, relax muscles, and maintain steady blood sugar levels overnight.

Potassium, for example, helps with muscle relaxation, potentially reducing nighttime leg cramps.

The healthy fats help stabilize hunger so you’re not waking up in the middle of the night for a snack.

And the fiber keeps blood sugar on an even keel, which is crucial for avoiding sleep disturbances.



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But it’s not a miracle fix

Before you stock your fridge with a dozen avocados, keep in mind that no single food is a cure-all.

Dr. Kristina Petersen, the lead author of the study, noted that while sleep is becoming more recognized as a key part of heart health, it's important to consider overall nutrition habits.

In short, avocados may be helpful—but they work best as part of a balanced lifestyle

Other foods that may support better sleep

If you’re looking to round out your sleep-friendly diet, avocados aren’t the only option.

Here are some other foods researchers have linked to improved sleep quality:

• Cherries – One of the few natural sources of melatonin, the hormone that helps regulate sleep
• Almonds and walnuts – High in magnesium and healthy fats
• Kiwi – Small studies suggest eating kiwi before bed may help you fall asleep faster
• Oatmeal – A source of complex carbs and melatonin
• Bananas – Packed with potassium and magnesium to help relax your muscles

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Simple sleep habits that go beyond diet

Food plays an important role, but it’s just one part of the equation.

Here are a few tried-and-true habits that can help you build a more restful nighttime routine:

• Keep a consistent schedule – Go to bed and wake up at the same time each day
• Limit screen time – Blue light from TVs and phones can interfere with your body’s natural sleep signals
• Create a bedtime ritual – Try relaxing activities like reading, light stretching, or soothing music
• Set up your environment – A cool, dark, and quiet bedroom is ideal for uninterrupted sleep

It turns out this creamy green fruit might do more than just brighten up your lunch plate—it could also help you catch more Z’s.

While it’s not a magic cure, the findings are a fresh reminder that what we eat can play a powerful role in how well we sleep.

For those seeking gentle, natural ways to improve rest, avocados might be worth a closer look.



Read next: Are you eating enough fruit to stay young? Dietitian reveals the surprising answer


Have you tried adding avocados to your daily meals? Noticed any changes in your sleep? Or maybe you have your own go-to sleep remedy you’d love to share? Drop your stories and tips in the comments.

At The GrayVine, we believe the best insights come from each other. Whether it’s an evening snack or a calming bedtime routine, your wisdom just might help someone else catch those elusive Zs!