Can Eating Avocado Before Bed Help You Sleep Better? Here’s What You Need to Know

Can we talk about our avocado obsession? I mean, they’re just so tasty and versatile, and let’s be honest, there’s nothing better than snuggling up in bed with a bowl of guacamole and some chips or an avocado sandwich before falling asleep. But, as much as we love avocados, we also know that certain foods can make it difficult to sleep. So, let’s see if eating avocado at night is harmful.

Nutritional Value of Avocado

Avocados are a powerhouse of nutrition, as they contain nutrients such as potassium, fiber and monounsaturated fats that are associated with a reduced risk of certain chronic diseases. Avocados actually can benefit certain parts of your body, such as your eyes, your heart, and your overall body. The Harvard T.H Chan School of Public Health took a detailed look at all the nutritional facts, our focus will be on whether eating avocados at night is a good or bad thing. So let’s dive in!

Known Benefits of Eating Avocados at Night

If you take a close look at avocados, you see that they are full of magnesium and potassium, which are both proven to be helpful for a better sleep, according to a study published by the Faculty of Nutrition and Food Technology, Tehran, Iran in 2012, magnesium actually improved the overall sleeping experience in elderly people. 

A study published in the National Library of Medicine suggests that potassium does have a positive effect on improving sleep quality, as it affects the muscles, nerves and blood pressure, which are crucial components of a good night’s sleep. 

So that means eating avocados at night must be a good thing, right? Not quite. While it’s true that avocados are high in potassium and magnesium, they are also high in other nutrients that might interfere with your ability to have a good night’s rest.

Tyramine is the Villain

Avocados contain an amino acid called tyramine, which boosts your energy levels due to the hormone norepinephrine. According to an article released by the Endocrine Society, “Together with adrenaline, norepinephrine increases heart rate and blood pumping from the heart. It also increases blood pressure and helps break down fat and increase blood sugar levels to provide more energy to the body.” This means that eating avocados actually does not make you sleep better, but gives you (unnecessary) energy at night. Sad story. While fresh avocados have a much lower tyramine content, it’s still not recommended as the go-to sleep snack.

Alternatives to Avocados

A hard pill to swallow, but don’t worry, there are alternatives that are actually quite good at helping you sleep good and deep at night.

Warm Milk

That one you’ve probably heard before, or your mother made you warm milk when you were a kid before going to bed. A good warm tea is also supposed to help with your sleep, but let’s take a closer look at which drinks actually improve your sleep.

We are back at the amino acid zone, and this time it’s tryptophan, which is an amino acid found in milk that helps to release melatonin and serotonin. Melatonin is a hormone that gets released as soon as you drink milk, and because tryptophan regulates the output, milk is the best option as it has the highest source of tryptophan. It’s not a crime to drink a glass of warm milk before bed, even if you are not a kid anymore!

Cheese

Ah, cheese! According to the Huffington Post, a study published by the British Cheese Board showed that 75% of people that ate cheese before bed actually had a better sleep. The reason for this is tryptophan, again! The best types of cheese to eat before bed are parmesan, cheddar or mozzarella cheese, as they have the highest amount of tryptophan.

Bananas

They are not only healthy but also help you drift into your dreams rather fast. They have loads of nutrition and while there is no direct study that researched the effects of bananas on your sleep, they are full of nutrients that are proven to get you a better sleeping time, such as vitamin B6, potassium and tryptophan.

Sleep Quality

While there are foods and drinks that improve your sleep or help you sleep better, it’s also important to actively maintain a good sleeping cycle, that means a good 8 hours of sleep, preferably in the night, and a good, daily diet to keep your body intact.

Conclusion

While avocados might not be the best idea for your nighttime, there are alternatives that are actually quite helpful and help you keep a healthy balance, with a good diet and exercise you will have the best combination to reach a good night’s sleep. I hope I were able to give you a detailed insight as to why it’s not a good idea to eat avocados at night.