Nutrition experts unveil secret for restful nights

A growing body of research is revealing a powerful connection between diet and sleep quality, with the humble avocado emerging as a surprising sleep booster.

A recent six-month clinical trial led by Penn State University highlights how incorporating one avocado a day into the diet can help adults sleep longer and improve heart health, shedding new light on the role nutrition plays in restorative rest, Caliber.Az reports via Earth.com.

Led by Dr. Kristina Petersen of Penn State University, the study involved 969 adults with larger waistlines and found that those who ate one avocado daily reported nearly 30 minutes more sleep each night compared to the control group.

Cardiologists now emphasize the importance of consistent quality sleep alongside managing blood pressure. The Center for Disease Control and Prevention (CDC) warns that adults who regularly get less than seven hours of sleep face higher risks of heart attack and stroke. The American Heart Association has even added sleep to its “Life’s Essential 8” checklist, alongside nutrition, exercise, and avoiding nicotine.

Researchers highlight that a third of a medium avocado contains 13 milligrams of tryptophan, an amino acid the body uses to produce melatonin, plus 45 micrograms of folate and 15 milligrams of magnesium, both linked to more stable circadian rhythms. Avocados also deliver three grams of fiber and five grams of monounsaturated fat, nutrients known to lower LDL cholesterol and stabilize blood sugar—both important for sleep quality.

Participants in the Habitual Diet and Avocado Trial (HAT) either consumed one large Hass avocado daily or fewer than two per month over 26 weeks. Compliance was high, with 88 per cent eating the full avocado on recall days, but overall calorie intake stayed stable, suggesting they swapped avocados for other foods rather than adding calories.

The avocado group improved their diet quality scores and saw modest LDL cholesterol reductions. “Sleep is emerging as a key lifestyle factor in heart health,” Dr. Petersen said, noting average sleep increased from 6.4 to nearly 7 hours.

While no single food can solve sleep issues, avocados provide nutrients that may support better sleep and cardiovascular health. Future studies with objective sleep tracking and diverse participants could deepen understanding of these effects.

For a simple switch, try replacing a late-night cookie with half an avocado on whole-grain toast topped with pumpkin seeds—combining healthy fats with extra magnesium and tryptophan.

To maintain freshness, store ripe avocados on the counter and refrigerate the rest; a squeeze of lemon on cut halves slows browning. Those on blood thinners should consult doctors before making major dietary changes, as avocados are rich in vitamin K. Adding nutrient-rich foods like avocado is a promising step toward better sleep and heart health.

By Naila Huseynova