Does Avocado Help You Sleep?

ZephyrArchivist Updated: 2025-08-16

While we love avocados in guacamole or on toast, do avocados actually promote better sleep? Actually, it depends.
As with all foods, eating avocados right before bed can disrupt your sleep cycle and cause digestive upset. However, it can also be a great source of magnesium, potassium, and healthy fats—all essential for restful sleep.

1. Too much tryptophan

Tryptophan, an amino acid that aids in the production of the sleep-promoting hormones melatonin and serotonin, is abundant in avocados. Dairy products also contain this amino acid, which may explain why eating Thanksgiving turkey typically leads to drowsiness. Tryptophan alone is not as likely to cause this feeling of tiredness as other factors, such as meal size and length of TV viewing.
Avocados are great to eat right before bed because they're high in potassium, magnesium, and good fats—all linked to better sleep. This is especially true if you eat it with something high in protein, like eggs or chicken, as this can speed up the absorption of the nutrients.
Avocados are also a good source of folate, which helps prevent birth defects and is crucial for mental health. One avocado provides about 10% of your daily folate needs.

2. Rich in potassium

Potassium is found in avocados and is a sleep-inducing ingredient. Potassium is an electrolyte that promotes healthy blood pressure and heart function and helps maintain a regular sleep-wake cycle. A medium-sized avocado can improve your sleep quality and is a great addition to any meal. It contains more potassium than a banana.
To get a good night's sleep, it's important that your body isn't overly stressed or hungry. These tensions can build up over time and lead to sleep problems. Vitamin B6 is abundant in avocados and can help reduce tension and promote relaxation.
Since avocados are mostly fat, it's best not to eat them right before bed, as the fat may keep you awake. On the other hand, if you include them in a protein-rich meal (like salmon or eggs), you'll help your body absorb the amino acid tyrosine, potentially improving the quality of your sleep.

3. Lots of fat

Millennials are big fans of avocado toast, which is usually eaten with an iced coffee. The green, mushy fruit is known for its nutritional benefits, including lowering cholesterol and reducing the risk of chronic diseases and vision problems. Surprisingly, avocados may promote better sleep. The explanation lies in their high levels of tryptophan, a building block for the hormone melatonin and the neurotransmitter serotonin, which stimulate sleep.
However, eating an excessive amount of avocados can actually make it harder to get enough sleep, claims Extra Crispy. Tyramine is responsible for this.
Tyramine activates the brain and increases blood pressure, so you're more likely to wake up in the middle of the night. If you're an avocado lover, you can still indulge. Just be careful about how much you eat and combine it with other meals to prevent tyramine reactions. The secret is to eat it along with other protein-rich foods like meat, poultry and nuts.

4. Lots of fiber

A staple on the menu of any trendy restaurant, avocados are a nutritious bedtime snack because they're rich in magnesium and beneficial fats. Additionally, they contain nutrients that help maintain serotonin levels, keeping you relaxed and prepared for sleep. Kiwis are rich in vitamins C, E, and folate, making them a great bedtime snack. Kiwis can be eaten plain, blended into a smoothie, or even added to popular Instagram-worthy drinks like moon milk.
It's important to remember that both kiwis and avocados are high in fiber. Excessive fiber consumption during the night can lead to bloating and stomach discomfort, which can affect your sleep. It's a good idea to try consuming these foods at different times of the day and night and observe any potential effects on your sleep habits. Additionally, since avocados and kiwis are high in protein and can affect performance, avoid eating them close to going out.