Avocados are no longer just salad toppings or toast companions. A new study published in the Journal of the American Heart Association by Dr Kristina Petersen and her team at Penn State found that eating one Hass avocado daily may improve sleep quality. Originally focused on heart health in adults with abdominal obesity, the research involved 969 participants aged 25 and older with waistlines over 35 inches for women and 40 inches for men.Those who added a large Hass avocado to their diet over 26 weeks did not see significant cardiovascular gains. What stood out instead was better sleep. That unexpected discovery has opened new questions about how nutrients in everyday foods, like avocados, might support rest. Dr Petersen highlights that while no single food works miracles, avocados hold promise within a balanced lifestyle.
Avocados may help you sleep better, study finds by surprise
Dr Petersen and her colleagues set out to explore how avocados affect heart health, but stumbled on sleep benefits instead. Their trial split participants into two groups. One added a Hass avocado to their meals daily. The other maintained usual habits without significant avocado intake. Over 26 weeks, the sleep quality reports stood out. Those eating avocados regularly slept better without changing their sleep routines. Though the study was not designed for sleep outcomes, knowledge of these new results adds context and invites further investigation. It highlights how a single dietary change can lead to unexpected benefits.
Hass avocado
What in avocados could promote sleep
The powerhouse of nutrients in an avocado may explain the sleep connection. Hass avocados provide monounsaturated fatty acids known to support heart health and cellular recovery. They also offer dietary fibre, which supports digestion and metabolic balance, potassium that helps regulate blood pressure and muscle function, folate and vitamin K that support brain and bone health, copper involved in neurotransmitter production, and pantothenic acid that supports hormone regulation and stress response. Taken together, these nutrients may promote relaxation, better sleep cycles and overall restfulness. Dr Petersen highlighted the emerging role of nutrition in sleep and overall heart health in her report.
Why avocados wont fix everything
The researchers stress that one avocado cannot replace sleep hygiene or medical care. They recommend pairing it with regular exercise, reduced caffeine and alcohol use, less evening screen time, and quitting smoking. Experts point out that avocados are calorie-dense, so eating more than one per day may result in unintended weight gain. For most people, though, one avocado is a safe and nutrient-rich addition to a regular diet that supports multiple areas of health.
What we already know about avocado benefits
This new sleep finding builds on existing research. Studies from previous years link regular avocado intake to lower levels of bad cholesterol and reduced abdominal fat in women. A recent 2024 trial showed that daily avocado consumption may lower the risk of type 2 diabetes in women. When viewed together, the data demonstrates that this beloved fruit could influence heart health, metabolic function and now potentially sleep. That makes avocados useful within a well-rounded diet rather than just a trendy food item.
How to add avocados to your day
Try starting simply with half or one full Hass avocado at breakfast on toast or oatmeal, add it to salads at lunch, or use it in smoothies or wraps for dinner. Balance it with vegetables, lean protein and whole grains. Make sure you are practising good sleep habits such as sticking to a schedule and managing light exposure in the evening. Over time, you may notice changes in how easily you fall asleep or how refreshed you feel in the morning.
