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1. Shard Calculation

Query:

Response:

Calculated Shard: 50 (from laksa145)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa050.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellhealth.com/avocado-before-bed-11926290\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellhealth.com/avocado-before-bed-11926290\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.verywellhealth.com\/avocado-before-bed-11926290","crawl_time":1776244544,"first_indexed_time":1773667769,"http_code":200,"src_unparsed":"com,verywellhealth!www,\/avocado-before-bed-11926290 s443","src_root_hash":"5681562863987870850","history_drop_reason":null,"meta_title":"What Happens to Your Sleep When You Eat an Avocado Before Bed","meta_descriptions":["Eating avocado before bed may lead to health benefits like longer sleep, improved digestion, less late night snacking, and more."],"attrs_boilerpipe_text":"Key Takeaways\nEating avocado before bed may help you sleep longer.\nAvocados can reduce late-night cravings by increasing meal satisfaction.\nEating avocados improves gut health and digestion.\nAvocados are packed with vitamins and healthy fats. Regularly eating an avocado before bed may support longer sleep, improved digestion, and less late-night snacking.\n1. You May Sleep Longer\nEating\navocados\nmay improve your sleep quality by helping you sleep more each night. In a 2025 study, participants who ate one avocado daily for six months increased their average nightly sleep duration.\nThe positive impact on sleep may be due to certain vitamins and minerals, and amino acids in avocados, including:\nMagnesium\n: One avocado contains 58.3 milligrams (mg) of magnesium, 14% of your daily value (%DV).\nMagnesium is an essential mineral that contributes to relaxation and\nmelatonin\nregulation (a hormone that manages the sleep-wake cycle).\nTryptophan\n:\nOne avocado contains 50 mg of tryptophan, an essential amino acid converted into melatonin and serotonin, a neurotransmitter (chemical messenger) and hormone promoting healthy sleep.\nFolate\n:\nThere are 163 micrograms (mcg) of folate in one avocado, about 41% DV.\nFolate is involved in melatonin production. It also regulates serotonin and dopamine, two neurotransmitters that play a role in healthy sleep.\n2. Anxiety May Decrease\nAvocados\nare a great source of B vitamins. Diets high in B vitamins help reduce anxiety, stress, and depression.\nSince stress and anxiety can negatively affect sleep, getting enough B vitamins in your diet may lead to more peaceful sleep (and an easier time falling asleep).\nOne avocado contains the following B vitamins:\nB1 (thiamine)\n:\n135 mcg, or 11% DV\nB2 (riboflavin)\n: 261 mcg, or 20% DV\nB3 (niacin):\n3.5 mg, or 22% DV\nB5 (pantothenic acid):\n2.79 mg, or 56% DV\nB6:\n517 mcg, or 30% DV\nB9 (folate):\n163 mcg, or 41% DV\n3. You May Have Fewer Late-Night Cravings\nEating an avocado\nwith your final meal of the day could prevent late-night snacking.\nAccording to one study, people who ate half an avocado alongside a meal increased meal satisfaction by 23% and decreased the desire to eat by 28% for the next five hours, compared to those who ate their meal without avocado.\nResearchers believe the results could be due to avocados' high fiber, water, and unsaturated fat content.\n4. Your Digestion Gets Better\nAvocados are great for digestion. One study found that eating one avocado a day improved\ngut microbiome\ndiversity by week four, and diversity continued to increase through the end of the study (week 26).\nThe fiber and healthy fats in avocados serve as\nprebiotics\n, which are food for the bacteria in your gut.\nA diverse gut microbiome has many benefits, from more regular bowel movements and less bloating to improved sleep quality.\n5. Your Focus and Attention Improves\nEating avocados may improve focus and attention. Research found that eating one avocado daily for 12 weeks improved participants' attention. In particular, improvement was seen in the type of attention that helps block out distractions to focus on a specific task.\nAvocado Nutrition\nAvocados have a very healthy and relatively unique nutritional profile. They are high in unsaturated (healthy) fats and low in saturated (unhealthy) fats, in a similar ratio to\nolive oil\n, which is considered a healthy fat. Avocados are also a great source of fiber, while remaining relatively low in calories, sugars, and sodium.\nOne avocado contains the following nutrients:\nCalories\n: 322 kilocalories (kcal)\nFiber\n: 13.5 grams (g)\nUnsaturated fats (mono and poly)\n: 23.36 g\nSaturated fats\n: 4.28 g\nSodium\n: 14.1 mg\nCarbohydrates\n: 17.1 g\nCholesterol\n: 0 mg\nSugars\n: 1.33 g\nProtein\n: 4 g\nVitamin K\n: 42.2 mcg\nVitamin C\n: 20.1 mg\nPotassium\n: 975 mg\nWho Should Avoid Avocado Before Bed?\nWhile they're typically OK to eat before bed, there are specific populations that should avoid them, including:\nPeople with an avocado allergy or intolerance\n: Anyone with an allergy or intolerance to avocados should avoid eating them, no matter the time of day.\nPeople with kidney disease\n: Monitor your avocado consumption if you have\nkidney disease\n, since they are considered a high-potassium food. One avocado contains 975 mg of potassium, 21% of your daily value.\nPeople who are sensitive to foods before bed\n: Some people find that eating food (even healthy foods like avocados) before bed negatively affects their sleep. In that case, consider adding avocado to an early dinner, or eating it earlier in the day.\n10 Sources\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our\neditorial process\nto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\nDamani JJ, Kris‐Etherton PM, Lichtenstein AH, et al.\nEffect of daily avocado intake on cardiovascular health assessed by life’s essential 8: an ancillary study of hat, a randomized controlled trial\n. \nJAHA\n. 2025;14(5):e039130. doi: 10.1161\/JAHA.124.039130\nUS Food and Drug Administration.\nDaily value on the nutrition and supplements facts labels\n.\nUSDA FoodData Central.\nAvocados, raw, all commercial varieties\n.\nMahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al.\nDietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey\n. \nJournal of Affective Disorders\n. 2021;288:92-98. doi:10.1016\/j.jad.2021.03.055\nWien M, Haddad E, Oda K, et al.\nA randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults\n. \nNutr J\n. 2013;12(1):155. doi:10.1186\/1475-2891-12-155\nDreher ML, Cheng FW, Ford NA.\nA comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms\n. \nNutrients\n. 2021;13(12):4376. doi:10.3390\/nu13124376\nYang J, Kei Lei O, Bhute S, et al.\nImpact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial\n. \nFood & Function\n. 2025;16(1):168-180. doi:10.1039\/D4FO03806A\nSmith RP, Easson C, Lyle SM, et al.\nGut microbiome diversity is associated with sleep physiology in humans.\n. \nPLoS ONE\n. 2019;14(10):e0222394. doi: 10.1371\/journal.pone.0222394\nSejbuk M, Siebieszuk A, Witkowska AM.\nThe role of gut microbiome in sleep quality and health: dietary strategies for microbiota support\n. \nNutrients\n. 2024;16(14):2259. doi: 10.3390\/nu16142259\nEdwards CG, Walk AM, Thompson SV, et al.\nEffects of 12-week avocado consumption on cognitive function among adults with overweight and obesity\n. \nInternational Journal of Psychophysiology\n. 2020;148:13-24. doi:10.1016\/j.ijpsycho.2019.12.006\nBy\nSarah Bence, OTR\/L\nBence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis.\nWas this page helpful?\nThanks for your feedback!\nWhat is your feedback?","attrs_markdown":"[Skip to content](https:\/\/www.verywellhealth.com\/avocado-before-bed-11926290#skip-to-content)\n\nMenu\n\n- [Health A-Z](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n  - [Colorectal Cancer](https:\/\/www.verywellhealth.com\/colon-cancer-4014742)\n  - [Arthritis](https:\/\/www.verywellhealth.com\/arthritis-overview-4582013)\n  - [Type 2 Diabetes](https:\/\/www.verywellhealth.com\/type-2-diabetes-overview-4581874)\n  - [Digestive Health](https:\/\/www.verywellhealth.com\/digestive-health-4141198)\n  - [Multiple Sclerosis](https:\/\/www.verywellhealth.com\/multiple-sclerosis-overview-4581925)\n  - [Skin Health](https:\/\/www.verywellhealth.com\/skin-health-4014649)\n  - [View All](https:\/\/www.verywellhealth.com\/health-a-z-4014770)\n- [Prevention & Treatment](https:\/\/www.verywellhealth.com\/prevention-and-treatment-4158390)\n  - 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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\n- Top Stories\n- [Beet vs. Pomegranate Juice for BP](https:\/\/www.verywellhealth.com\/beet-juice-vs-pomegranate-juice-11945034)\n- [Warm Drinks That Hydrate Like Water](https:\/\/www.verywellhealth.com\/hydrating-warm-drinks-11937278)\n- [Drinks With More Vitamin D Than OJ](https:\/\/www.verywellhealth.com\/drinks-with-more-vitamin-d-than-orange-juice-11926486)\n- [Doctor's Pick for Heart Healthy Fruit](https:\/\/www.verywellhealth.com\/fruit-for-heart-health-11940810)\n\n# What Happens to Your Sleep When You Eat an Avocado Before Bed\nBy [Sarah Bence, OTR\/L](https:\/\/www.verywellhealth.com\/sarah-bence-otr-l-5082131)\n\nPublished on March 16, 2026\n\nMedically reviewed by  [Sohaib Imtiaz, MD](https:\/\/www.verywellhealth.com\/sohaib-imtiaz-8721528)\n\n![Half cut avocado on a white wooden table](https:\/\/www.verywellhealth.com\/thmb\/m0MYY21_p8flOoEcEFNGdbxl3j8=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-1326281293-be75b407f8ab41068bc19764ba4c7dd0.jpg)\n\n![Half cut avocado on a white wooden table](https:\/\/www.verywellhealth.com\/thmb\/m0MYY21_p8flOoEcEFNGdbxl3j8=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-1326281293-be75b407f8ab41068bc19764ba4c7dd0.jpg)\n\nEating an avocado before bed may support better sleep in some people.\n\nCaterina Oltean \/ 500px \/ Getty Images\n\n### Key Takeaways\n- Eating avocado before bed may help you sleep longer.\n- Avocados can reduce late-night cravings by increasing meal satisfaction.\n- Eating avocados improves gut health and digestion.\n\nAvocados are packed with vitamins and healthy fats. Regularly eating an avocado before bed may support longer sleep, improved digestion, and less late-night snacking.\n\n## 1\\. You May Sleep Longer\nEating [avocados](https:\/\/www.verywellhealth.com\/health-benefits-of-avocado-11861478) may improve your sleep quality by helping you sleep more each night. In a 2025 study, participants who ate one avocado daily for six months increased their average nightly sleep duration.\n\nThe positive impact on sleep may be due to certain vitamins and minerals, and amino acids in avocados, including:\n\n- [**Magnesium**](https:\/\/www.verywellhealth.com\/magnesium-for-sleep-7501514): One avocado contains 58.3 milligrams (mg) of magnesium, 14% of your daily value (%DV). Magnesium is an essential mineral that contributes to relaxation and [melatonin](https:\/\/www.verywellhealth.com\/melatonin-7501303) regulation (a hormone that manages the sleep-wake cycle).\n- [**Tryptophan**](https:\/\/www.verywellhealth.com\/what-does-low-serotonin-feel-like-3972959):One avocado contains 50 mg of tryptophan, an essential amino acid converted into melatonin and serotonin, a neurotransmitter (chemical messenger) and hormone promoting healthy sleep.\n- [**Folate**](https:\/\/www.verywellhealth.com\/what-is-folate-1763888):There are 163 micrograms (mcg) of folate in one avocado, about 41% DV. Folate is involved in melatonin production. It also regulates serotonin and dopamine, two neurotransmitters that play a role in healthy sleep.\n## 2\\. Anxiety May Decrease\n[Avocados](https:\/\/www.verywellhealth.com\/healthy-fats-7498653) are a great source of B vitamins. Diets high in B vitamins help reduce anxiety, stress, and depression.\n\nSince stress and anxiety can negatively affect sleep, getting enough B vitamins in your diet may lead to more peaceful sleep (and an easier time falling asleep).\n\nOne avocado contains the following B vitamins:\n\n- **B1 (thiamine)**:135 mcg, or 11% DV\n- **B2 (riboflavin)**: 261 mcg, or 20% DV\n- **B3 (niacin):** 3.5 mg, or 22% DV\n- **B5 (pantothenic acid):** 2\\.79 mg, or 56% DV\n- **B6:** 517 mcg, or 30% DV\n- **B9 (folate):** 163 mcg, or 41% DV\n## 3\\. You May Have Fewer Late-Night Cravings\n[Eating an avocado](https:\/\/www.verywellhealth.com\/an-avocado-a-day-11886865) with your final meal of the day could prevent late-night snacking.\n\nAccording to one study, people who ate half an avocado alongside a meal increased meal satisfaction by 23% and decreased the desire to eat by 28% for the next five hours, compared to those who ate their meal without avocado.\n\nResearchers believe the results could be due to avocados' high fiber, water, and unsaturated fat content.\n\n## 4\\. Your Digestion Gets Better\nAvocados are great for digestion. One study found that eating one avocado a day improved [gut microbiome](https:\/\/www.verywellhealth.com\/gut-microbiome-7253375) diversity by week four, and diversity continued to increase through the end of the study (week 26). The fiber and healthy fats in avocados serve as [prebiotics](https:\/\/www.verywellhealth.com\/prebiotics-and-ibs-1944748), which are food for the bacteria in your gut.\n\nA diverse gut microbiome has many benefits, from more regular bowel movements and less bloating to improved sleep quality.\n\n## 5\\. Your Focus and Attention Improves\nEating avocados may improve focus and attention. Research found that eating one avocado daily for 12 weeks improved participants' attention. In particular, improvement was seen in the type of attention that helps block out distractions to focus on a specific task.\n\n## Related Stories\n[5 Foods to Eat Instead of Taking Heart Health Supplements ![A person taking a pill from a pill organizer with a salad bowl and glass of water on the table]() ![A person taking a pill from a pill organizer with a salad bowl and glass of water on the table](https:\/\/www.verywellhealth.com\/thmb\/-79K_kqR09PMfGZRN7UrehyvtSc=\/300x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-2157468612-12006facb4f241bf888696bcd129f868.jpg)](https:\/\/www.verywellhealth.com\/foods-to-eat-instead-of-taking-heart-health-supplements-11926664)\n\n[What Happens to Your Sleep Health When You Eat Two Kiwis Before Bed ![Woman holding kiwis]() ![Woman holding kiwis](https:\/\/www.verywellhealth.com\/thmb\/iIxmWZBXKKjfXG1UC7LOT2sna5c=\/300x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-1667486918-8ca653f16a5e498c9d8e0d829e994a73.jpg)](https:\/\/www.verywellhealth.com\/kiwi-before-bed-for-sleep-11802489)\n## Avocado Nutrition\nAvocados have a very healthy and relatively unique nutritional profile. They are high in unsaturated (healthy) fats and low in saturated (unhealthy) fats, in a similar ratio to [olive oil](https:\/\/www.verywellhealth.com\/olive-oil-11730688), which is considered a healthy fat. Avocados are also a great source of fiber, while remaining relatively low in calories, sugars, and sodium.\n\nOne avocado contains the following nutrients:\n\n- **Calories**: 322 kilocalories (kcal)\n- **Fiber**: 13.5 grams (g)\n- **Unsaturated fats (mono and poly)**: 23.36 g\n- **Saturated fats**: 4.28 g\n- **Sodium**: 14.1 mg\n- **Carbohydrates**: 17.1 g\n- **Cholesterol**: 0 mg\n- **Sugars**: 1.33 g\n- **Protein**: 4 g\n- **Vitamin K**: 42.2 mcg\n- **Vitamin C**: 20.1 mg\n- **Potassium**: 975 mg\n## Who Should Avoid Avocado Before Bed?\nWhile they're typically OK to eat before bed, there are specific populations that should avoid them, including:\n\n- **People with an avocado allergy or intolerance**: Anyone with an allergy or intolerance to avocados should avoid eating them, no matter the time of day.\n- **People with kidney disease**: Monitor your avocado consumption if you have [kidney disease](https:\/\/www.verywellhealth.com\/kidney-disease-7254544), since they are considered a high-potassium food. One avocado contains 975 mg of potassium, 21% of your daily value.\n- **People who are sensitive to foods before bed**: Some people find that eating food (even healthy foods like avocados) before bed negatively affects their sleep. In that case, consider adding avocado to an early dinner, or eating it earlier in the day.\n\nRead more:\n\n- [Prevention & Treatment](https:\/\/www.verywellhealth.com\/prevention-and-treatment-4158390)\n- [Diet and Nutrition](https:\/\/www.verywellhealth.com\/nutrition-diet-and-healthy-eating-5202128)\n\n10 Sources\n\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Damani JJ, Kris‐Etherton PM, Lichtenstein AH, et al. [Effect of daily avocado intake on cardiovascular health assessed by life’s essential 8: an ancillary study of hat, a randomized controlled trial](https:\/\/doi.org\/10.1161\/JAHA.124.039130). *JAHA*. 2025;14(5):e039130. doi: 10.1161\/JAHA.124.039130\n2. US Food and Drug Administration. [Daily value on the nutrition and supplements facts labels](https:\/\/www.fda.gov\/food\/nutrition-facts-label\/daily-value-nutrition-and-supplement-facts-labels).\n3. USDA FoodData Central. [Avocados, raw, all commercial varieties](https:\/\/fdc.nal.usda.gov\/food-details\/171705\/nutrients).\n4. Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al. [Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey](https:\/\/doi.org\/10.1016\/j.jad.2021.03.055). *Journal of Affective Disorders*. 2021;288:92-98. doi:10.1016\/j.jad.2021.03.055\n5. Wien M, Haddad E, Oda K, et al. [A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults](https:\/\/doi.org\/10.1186\/1475-2891-12-155). *Nutr J*. 2013;12(1):155. doi:10.1186\/1475-2891-12-155\n6. Dreher ML, Cheng FW, Ford NA. [A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms](https:\/\/doi.org\/10.3390\/nu13124376). *Nutrients*. 2021;13(12):4376. doi:10.3390\/nu13124376\n7. Yang J, Kei Lei O, Bhute S, et al. [Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial](https:\/\/doi.org\/10.1039\/D4FO03806A). *Food & Function*. 2025;16(1):168-180. doi:10.1039\/D4FO03806A\n8. Smith RP, Easson C, Lyle SM, et al. [Gut microbiome diversity is associated with sleep physiology in humans.](https:\/\/doi.org\/10.1371\/journal.pone.0222394). *PLoS ONE*. 2019;14(10):e0222394. doi: 10.1371\/journal.pone.0222394\n9. Sejbuk M, Siebieszuk A, Witkowska AM. [The role of gut microbiome in sleep quality and health: dietary strategies for microbiota support](https:\/\/doi.org\/10.3390\/nu16142259). *Nutrients*. 2024;16(14):2259. doi: 10.3390\/nu16142259\n10. Edwards CG, Walk AM, Thompson SV, et al. [Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity](https:\/\/doi.org\/10.1016\/j.ijpsycho.2019.12.006). *International Journal of Psychophysiology*. 2020;148:13-24. doi:10.1016\/j.ijpsycho.2019.12.006\n\n![Brown haired white woman wearing a light blue sweater looks directly into camera]()\n\n![Brown haired white woman wearing a light blue sweater looks directly into camera](https:\/\/www.verywellhealth.com\/thmb\/u8NJfqtIywpVRy1X4mU9wXuO9WU=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/headshotverwell-1334973c32f9429493c7979e6384b8ff.jpg)\n\nBy [Sarah Bence, OTR\/L](https:\/\/www.verywellhealth.com\/sarah-bence-otr-l-5082131)   \n Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis.\n\n[See Our Editorial Process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042)\n\n[Meet Our Medical Expert Board](https:\/\/www.verywellhealth.com\/meet-our-medical-expert-board-11762003)\n\nShare Feedback\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?\n\nHelpful\n\nReport an Error\n\nOther\n\nRelated Articles\n\n[![Avocado toast vs. bagel]() ![Avocado toast vs. bagel](https:\/\/www.verywellhealth.com\/thmb\/p7SufEFDZ9S99RpaFpzB6w_JsA8=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-Avocado-Toast-VS-Bagel-7b122d57f54c4e4e8cbcc5e39c3dc4b9.jpg) Is Avocado Toast Healthier Than a Bagel for Fiber and Healthy Fats?](https:\/\/www.verywellhealth.com\/avocado-toast-vs-bagel-11906922)\n\n[![Plate with salad containing eggs tuna flakes roasted tomatoes and a dollop of mayonnaise]() ![Plate with salad containing eggs tuna flakes roasted tomatoes and a dollop of mayonnaise](https:\/\/www.verywellhealth.com\/thmb\/4JrNC_Is_aPgAeZoEC2aSCGLuGQ=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-1234524270-4b3da1fa62784b8fa630b9f4658d5ace.jpg) 17 High-Protein Foods for Athletes Who Want to Build Muscle Fast](https:\/\/www.verywellhealth.com\/high-protein-foods-to-gain-muscle-11936600)\n\n[![A plate with fish, avocado, salad, eggs, and whole grain bread]() ![A plate with fish, avocado, salad, eggs, and whole grain bread](https:\/\/www.verywellhealth.com\/thmb\/nwUnTMSNgesCrdfcvhXOTcFHsI4=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-2219838329-15fb1f3772ef4abeadb9fa40f3e67dcc.jpg) A Dietitian Explains When to Prioritize Eating More Protein, Healthy Fats, or Carbs](https:\/\/www.verywellhealth.com\/when-should-you-prioritize-healthy-fats-and-proteins-vs-carbs-11927828)\n\n[![Ground beef vs. ground turkey]() ![Ground beef vs. ground turkey](https:\/\/www.verywellhealth.com\/thmb\/sBbfszxe6FcyKLw2gQtBtOKYxv4=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-ground-beef-vs-ground-turkey-6291e0bf48054cbc9d8604c23c85c1db.jpg) Ground Beef vs. Ground Turkey: Which Is the Better Lean Protein Source?](https:\/\/www.verywellhealth.com\/ground-beef-vs-ground-turkey-11863841)\n\n[![Olive oil vs. butter]() ![Olive oil vs. butter](https:\/\/www.verywellhealth.com\/thmb\/TQ0Tw11TdJXBYf9www7E6t1vQ3Q=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-Butter-VS-Olive-Oil-a53f061e497e4f78818e2a1bb6e2d90e.jpg) Olive Oil vs. Butter: Which Is Better for Your Cholesterol?](https:\/\/www.verywellhealth.com\/olive-oil-vs-butter-impact-on-cholesterol-11916871)\n\n[![A bowl of tomato soup]() ![A bowl of tomato soup](https:\/\/www.verywellhealth.com\/thmb\/j0TxXhQlonIZsUT7om8wx98xgcs=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-1184224690-7d89e30f64f644a68824c1475d7d5cc0.jpg) What Happens to Your Blood Pressure When You Eat Tomato Soup Regularly](https:\/\/www.verywellhealth.com\/tomato-soup-and-blood-pressure-11856657)\n\n[![Cooked salmon fillet with asparagus and cherry tomatoes on a plate]() ![Cooked salmon fillet with asparagus and cherry tomatoes on a plate](https:\/\/www.verywellhealth.com\/thmb\/BErvP3zmUdc-ZoRKySDiS3KJTUg=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-2190597562-b87ea901ef3e445ca409888f9df42842.jpg) A Dietitian Explains Why You Need To Eat Enough Fat for Your Brain To Function](https:\/\/www.verywellhealth.com\/eating-enough-fat-for-brain-health-11931477)\n\n[![Carrots]() ![Carrots](https:\/\/www.verywellhealth.com\/thmb\/4k74eyMP3tBooTdYrzKXMFnW3s8=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-2220809625-ebe52b585bc34004b5aa4dcdebcf7c27.jpg) What Happens to Your Health When You Eat Carrots](https:\/\/www.verywellhealth.com\/carrots-11842022)\n\n[![Avocado smoothie]() ![Avocado smoothie](https:\/\/www.verywellhealth.com\/thmb\/HI_WwDx1hrC9qsDhS7QKga_MbIA=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWH-GettyImages-1281860603-dc5d3ed90aaa4d8aa9f7ceb4afcca4ad.jpg) 8 Low Sugar Breakfast Foods That Won't Spike Your Blood Sugar](https:\/\/www.verywellhealth.com\/low-sugar-breakfast-foods-11885909)\n\n[![Best time to stop eating before bed; woman sitting in her bed eating a bowl of chips. 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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\nVerywell Health is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.","attrs_readable_markdown":"### Key Takeaways\n- Eating avocado before bed may help you sleep longer.\n- Avocados can reduce late-night cravings by increasing meal satisfaction.\n- Eating avocados improves gut health and digestion.\n\nAvocados are packed with vitamins and healthy fats. Regularly eating an avocado before bed may support longer sleep, improved digestion, and less late-night snacking.\n\n## 1\\. You May Sleep Longer\nEating [avocados](https:\/\/www.verywellhealth.com\/health-benefits-of-avocado-11861478) may improve your sleep quality by helping you sleep more each night. In a 2025 study, participants who ate one avocado daily for six months increased their average nightly sleep duration.\n\nThe positive impact on sleep may be due to certain vitamins and minerals, and amino acids in avocados, including:\n\n- [**Magnesium**](https:\/\/www.verywellhealth.com\/magnesium-for-sleep-7501514): One avocado contains 58.3 milligrams (mg) of magnesium, 14% of your daily value (%DV). Magnesium is an essential mineral that contributes to relaxation and [melatonin](https:\/\/www.verywellhealth.com\/melatonin-7501303) regulation (a hormone that manages the sleep-wake cycle).\n- [**Tryptophan**](https:\/\/www.verywellhealth.com\/what-does-low-serotonin-feel-like-3972959):One avocado contains 50 mg of tryptophan, an essential amino acid converted into melatonin and serotonin, a neurotransmitter (chemical messenger) and hormone promoting healthy sleep.\n- [**Folate**](https:\/\/www.verywellhealth.com\/what-is-folate-1763888):There are 163 micrograms (mcg) of folate in one avocado, about 41% DV. Folate is involved in melatonin production. It also regulates serotonin and dopamine, two neurotransmitters that play a role in healthy sleep.\n## 2\\. Anxiety May Decrease\n[Avocados](https:\/\/www.verywellhealth.com\/healthy-fats-7498653) are a great source of B vitamins. Diets high in B vitamins help reduce anxiety, stress, and depression.\n\nSince stress and anxiety can negatively affect sleep, getting enough B vitamins in your diet may lead to more peaceful sleep (and an easier time falling asleep).\n\nOne avocado contains the following B vitamins:\n\n- **B1 (thiamine)**:135 mcg, or 11% DV\n- **B2 (riboflavin)**: 261 mcg, or 20% DV\n- **B3 (niacin):** 3.5 mg, or 22% DV\n- **B5 (pantothenic acid):** 2\\.79 mg, or 56% DV\n- **B6:** 517 mcg, or 30% DV\n- **B9 (folate):** 163 mcg, or 41% DV\n## 3\\. You May Have Fewer Late-Night Cravings\n[Eating an avocado](https:\/\/www.verywellhealth.com\/an-avocado-a-day-11886865) with your final meal of the day could prevent late-night snacking.\n\nAccording to one study, people who ate half an avocado alongside a meal increased meal satisfaction by 23% and decreased the desire to eat by 28% for the next five hours, compared to those who ate their meal without avocado.\n\nResearchers believe the results could be due to avocados' high fiber, water, and unsaturated fat content.\n\n## 4\\. Your Digestion Gets Better\nAvocados are great for digestion. One study found that eating one avocado a day improved [gut microbiome](https:\/\/www.verywellhealth.com\/gut-microbiome-7253375) diversity by week four, and diversity continued to increase through the end of the study (week 26). The fiber and healthy fats in avocados serve as [prebiotics](https:\/\/www.verywellhealth.com\/prebiotics-and-ibs-1944748), which are food for the bacteria in your gut.\n\nA diverse gut microbiome has many benefits, from more regular bowel movements and less bloating to improved sleep quality.\n\n## 5\\. Your Focus and Attention Improves\nEating avocados may improve focus and attention. Research found that eating one avocado daily for 12 weeks improved participants' attention. In particular, improvement was seen in the type of attention that helps block out distractions to focus on a specific task.\n\n## Avocado Nutrition\nAvocados have a very healthy and relatively unique nutritional profile. They are high in unsaturated (healthy) fats and low in saturated (unhealthy) fats, in a similar ratio to [olive oil](https:\/\/www.verywellhealth.com\/olive-oil-11730688), which is considered a healthy fat. Avocados are also a great source of fiber, while remaining relatively low in calories, sugars, and sodium.\n\nOne avocado contains the following nutrients:\n\n- **Calories**: 322 kilocalories (kcal)\n- **Fiber**: 13.5 grams (g)\n- **Unsaturated fats (mono and poly)**: 23.36 g\n- **Saturated fats**: 4.28 g\n- **Sodium**: 14.1 mg\n- **Carbohydrates**: 17.1 g\n- **Cholesterol**: 0 mg\n- **Sugars**: 1.33 g\n- **Protein**: 4 g\n- **Vitamin K**: 42.2 mcg\n- **Vitamin C**: 20.1 mg\n- **Potassium**: 975 mg\n## Who Should Avoid Avocado Before Bed?\nWhile they're typically OK to eat before bed, there are specific populations that should avoid them, including:\n\n- **People with an avocado allergy or intolerance**: Anyone with an allergy or intolerance to avocados should avoid eating them, no matter the time of day.\n- **People with kidney disease**: Monitor your avocado consumption if you have [kidney disease](https:\/\/www.verywellhealth.com\/kidney-disease-7254544), since they are considered a high-potassium food. One avocado contains 975 mg of potassium, 21% of your daily value.\n- **People who are sensitive to foods before bed**: Some people find that eating food (even healthy foods like avocados) before bed negatively affects their sleep. In that case, consider adding avocado to an early dinner, or eating it earlier in the day.\n\n10 Sources\n\nVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellhealth.com\/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Damani JJ, Kris‐Etherton PM, Lichtenstein AH, et al. [Effect of daily avocado intake on cardiovascular health assessed by life’s essential 8: an ancillary study of hat, a randomized controlled trial](https:\/\/doi.org\/10.1161\/JAHA.124.039130). *JAHA*. 2025;14(5):e039130. doi: 10.1161\/JAHA.124.039130\n2. US Food and Drug Administration. [Daily value on the nutrition and supplements facts labels](https:\/\/www.fda.gov\/food\/nutrition-facts-label\/daily-value-nutrition-and-supplement-facts-labels).\n3. USDA FoodData Central. [Avocados, raw, all commercial varieties](https:\/\/fdc.nal.usda.gov\/food-details\/171705\/nutrients).\n4. Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al. [Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey](https:\/\/doi.org\/10.1016\/j.jad.2021.03.055). *Journal of Affective Disorders*. 2021;288:92-98. doi:10.1016\/j.jad.2021.03.055\n5. Wien M, Haddad E, Oda K, et al. [A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults](https:\/\/doi.org\/10.1186\/1475-2891-12-155). *Nutr J*. 2013;12(1):155. doi:10.1186\/1475-2891-12-155\n6. Dreher ML, Cheng FW, Ford NA. [A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms](https:\/\/doi.org\/10.3390\/nu13124376). *Nutrients*. 2021;13(12):4376. doi:10.3390\/nu13124376\n7. Yang J, Kei Lei O, Bhute S, et al. [Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial](https:\/\/doi.org\/10.1039\/D4FO03806A). *Food & Function*. 2025;16(1):168-180. doi:10.1039\/D4FO03806A\n8. Smith RP, Easson C, Lyle SM, et al. [Gut microbiome diversity is associated with sleep physiology in humans.](https:\/\/doi.org\/10.1371\/journal.pone.0222394). *PLoS ONE*. 2019;14(10):e0222394. doi: 10.1371\/journal.pone.0222394\n9. Sejbuk M, Siebieszuk A, Witkowska AM. [The role of gut microbiome in sleep quality and health: dietary strategies for microbiota support](https:\/\/doi.org\/10.3390\/nu16142259). *Nutrients*. 2024;16(14):2259. doi: 10.3390\/nu16142259\n10. Edwards CG, Walk AM, Thompson SV, et al. [Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity](https:\/\/doi.org\/10.1016\/j.ijpsycho.2019.12.006). *International Journal of Psychophysiology*. 2020;148:13-24. doi:10.1016\/j.ijpsycho.2019.12.006\n\n![Brown haired white woman wearing a light blue sweater looks directly into camera](https:\/\/www.verywellhealth.com\/thmb\/u8NJfqtIywpVRy1X4mU9wXuO9WU=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/headshotverwell-1334973c32f9429493c7979e6384b8ff.jpg)\n\nBy [Sarah Bence, OTR\/L](https:\/\/www.verywellhealth.com\/sarah-bence-otr-l-5082131)   \n Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis.\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?","meta_canonical":null}

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Boilerpipe Text	Key Takeaways Eating avocado before bed may help you sleep longer. Avocados can reduce late-night cravings by increasing meal satisfaction. Eating avocados improves gut health and digestion. Avocados are packed with vitamins and healthy fats. Regularly eating an avocado before bed may support longer sleep, improved digestion, and less late-night snacking. 1. You May Sleep Longer Eating avocados may improve your sleep quality by helping you sleep more each night. In a 2025 study, participants who ate one avocado daily for six months increased their average nightly sleep duration. The positive impact on sleep may be due to certain vitamins and minerals, and amino acids in avocados, including: Magnesium : One avocado contains 58.3 milligrams (mg) of magnesium, 14% of your daily value (%DV). Magnesium is an essential mineral that contributes to relaxation and melatonin regulation (a hormone that manages the sleep-wake cycle). Tryptophan : One avocado contains 50 mg of tryptophan, an essential amino acid converted into melatonin and serotonin, a neurotransmitter (chemical messenger) and hormone promoting healthy sleep. Folate : There are 163 micrograms (mcg) of folate in one avocado, about 41% DV. Folate is involved in melatonin production. It also regulates serotonin and dopamine, two neurotransmitters that play a role in healthy sleep. 2. Anxiety May Decrease Avocados are a great source of B vitamins. Diets high in B vitamins help reduce anxiety, stress, and depression. Since stress and anxiety can negatively affect sleep, getting enough B vitamins in your diet may lead to more peaceful sleep (and an easier time falling asleep). One avocado contains the following B vitamins: B1 (thiamine) : 135 mcg, or 11% DV B2 (riboflavin) : 261 mcg, or 20% DV B3 (niacin): 3.5 mg, or 22% DV B5 (pantothenic acid): 2.79 mg, or 56% DV B6: 517 mcg, or 30% DV B9 (folate): 163 mcg, or 41% DV 3. You May Have Fewer Late-Night Cravings Eating an avocado with your final meal of the day could prevent late-night snacking. According to one study, people who ate half an avocado alongside a meal increased meal satisfaction by 23% and decreased the desire to eat by 28% for the next five hours, compared to those who ate their meal without avocado. Researchers believe the results could be due to avocados' high fiber, water, and unsaturated fat content. 4. Your Digestion Gets Better Avocados are great for digestion. One study found that eating one avocado a day improved gut microbiome diversity by week four, and diversity continued to increase through the end of the study (week 26). The fiber and healthy fats in avocados serve as prebiotics , which are food for the bacteria in your gut. A diverse gut microbiome has many benefits, from more regular bowel movements and less bloating to improved sleep quality. 5. Your Focus and Attention Improves Eating avocados may improve focus and attention. Research found that eating one avocado daily for 12 weeks improved participants' attention. In particular, improvement was seen in the type of attention that helps block out distractions to focus on a specific task. Avocado Nutrition Avocados have a very healthy and relatively unique nutritional profile. They are high in unsaturated (healthy) fats and low in saturated (unhealthy) fats, in a similar ratio to olive oil , which is considered a healthy fat. Avocados are also a great source of fiber, while remaining relatively low in calories, sugars, and sodium. One avocado contains the following nutrients: Calories : 322 kilocalories (kcal) Fiber : 13.5 grams (g) Unsaturated fats (mono and poly) : 23.36 g Saturated fats : 4.28 g Sodium : 14.1 mg Carbohydrates : 17.1 g Cholesterol : 0 mg Sugars : 1.33 g Protein : 4 g Vitamin K : 42.2 mcg Vitamin C : 20.1 mg Potassium : 975 mg Who Should Avoid Avocado Before Bed? While they're typically OK to eat before bed, there are specific populations that should avoid them, including: People with an avocado allergy or intolerance : Anyone with an allergy or intolerance to avocados should avoid eating them, no matter the time of day. People with kidney disease : Monitor your avocado consumption if you have kidney disease , since they are considered a high-potassium food. One avocado contains 975 mg of potassium, 21% of your daily value. People who are sensitive to foods before bed : Some people find that eating food (even healthy foods like avocados) before bed negatively affects their sleep. In that case, consider adding avocado to an early dinner, or eating it earlier in the day. 10 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Damani JJ, Kris‐Etherton PM, Lichtenstein AH, et al. Effect of daily avocado intake on cardiovascular health assessed by life’s essential 8: an ancillary study of hat, a randomized controlled trial . JAHA . 2025;14(5):e039130. doi: 10.1161/JAHA.124.039130 US Food and Drug Administration. Daily value on the nutrition and supplements facts labels . USDA FoodData Central. Avocados, raw, all commercial varieties . Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al. Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey . Journal of Affective Disorders . 2021;288:92-98. doi:10.1016/j.jad.2021.03.055 Wien M, Haddad E, Oda K, et al. A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults . Nutr J . 2013;12(1):155. doi:10.1186/1475-2891-12-155 Dreher ML, Cheng FW, Ford NA. A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms . Nutrients . 2021;13(12):4376. doi:10.3390/nu13124376 Yang J, Kei Lei O, Bhute S, et al. Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial . Food & Function . 2025;16(1):168-180. doi:10.1039/D4FO03806A Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. . PLoS ONE . 2019;14(10):e0222394. doi: 10.1371/journal.pone.0222394 Sejbuk M, Siebieszuk A, Witkowska AM. The role of gut microbiome in sleep quality and health: dietary strategies for microbiota support . Nutrients . 2024;16(14):2259. doi: 10.3390/nu16142259 Edwards CG, Walk AM, Thompson SV, et al. Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity . International Journal of Psychophysiology . 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006 By Sarah Bence, OTR/L Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis. Was this page helpful? Thanks for your feedback! What is your feedback?
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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ⓒ 2026 People Inc. — All rights reserved - Top Stories - [Beet vs. Pomegranate Juice for BP](https://www.verywellhealth.com/beet-juice-vs-pomegranate-juice-11945034) - [Warm Drinks That Hydrate Like Water](https://www.verywellhealth.com/hydrating-warm-drinks-11937278) - [Drinks With More Vitamin D Than OJ](https://www.verywellhealth.com/drinks-with-more-vitamin-d-than-orange-juice-11926486) - [Doctor's Pick for Heart Healthy Fruit](https://www.verywellhealth.com/fruit-for-heart-health-11940810) # What Happens to Your Sleep When You Eat an Avocado Before Bed By [Sarah Bence, OTR/L](https://www.verywellhealth.com/sarah-bence-otr-l-5082131) Published on March 16, 2026 Medically reviewed by [Sohaib Imtiaz, MD](https://www.verywellhealth.com/sohaib-imtiaz-8721528) ![Half cut avocado on a white wooden table](https://www.verywellhealth.com/thmb/m0MYY21_p8flOoEcEFNGdbxl3j8=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/VWH-GettyImages-1326281293-be75b407f8ab41068bc19764ba4c7dd0.jpg) ![Half cut avocado on a white wooden table](https://www.verywellhealth.com/thmb/m0MYY21_p8flOoEcEFNGdbxl3j8=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/VWH-GettyImages-1326281293-be75b407f8ab41068bc19764ba4c7dd0.jpg) Eating an avocado before bed may support better sleep in some people. Caterina Oltean / 500px / Getty Images ### Key Takeaways - Eating avocado before bed may help you sleep longer. - Avocados can reduce late-night cravings by increasing meal satisfaction. - Eating avocados improves gut health and digestion. Avocados are packed with vitamins and healthy fats. Regularly eating an avocado before bed may support longer sleep, improved digestion, and less late-night snacking. ## 1\. You May Sleep Longer Eating [avocados](https://www.verywellhealth.com/health-benefits-of-avocado-11861478) may improve your sleep quality by helping you sleep more each night. In a 2025 study, participants who ate one avocado daily for six months increased their average nightly sleep duration. The positive impact on sleep may be due to certain vitamins and minerals, and amino acids in avocados, including: - [Magnesium](https://www.verywellhealth.com/magnesium-for-sleep-7501514): One avocado contains 58.3 milligrams (mg) of magnesium, 14% of your daily value (%DV). Magnesium is an essential mineral that contributes to relaxation and [melatonin](https://www.verywellhealth.com/melatonin-7501303) regulation (a hormone that manages the sleep-wake cycle). - [Tryptophan](https://www.verywellhealth.com/what-does-low-serotonin-feel-like-3972959):One avocado contains 50 mg of tryptophan, an essential amino acid converted into melatonin and serotonin, a neurotransmitter (chemical messenger) and hormone promoting healthy sleep. - [Folate](https://www.verywellhealth.com/what-is-folate-1763888):There are 163 micrograms (mcg) of folate in one avocado, about 41% DV. Folate is involved in melatonin production. It also regulates serotonin and dopamine, two neurotransmitters that play a role in healthy sleep. ## 2\. Anxiety May Decrease [Avocados](https://www.verywellhealth.com/healthy-fats-7498653) are a great source of B vitamins. Diets high in B vitamins help reduce anxiety, stress, and depression. Since stress and anxiety can negatively affect sleep, getting enough B vitamins in your diet may lead to more peaceful sleep (and an easier time falling asleep). One avocado contains the following B vitamins: - B1 (thiamine):135 mcg, or 11% DV - B2 (riboflavin): 261 mcg, or 20% DV - B3 (niacin): 3.5 mg, or 22% DV - B5 (pantothenic acid): 2\.79 mg, or 56% DV - B6: 517 mcg, or 30% DV - B9 (folate): 163 mcg, or 41% DV ## 3\. You May Have Fewer Late-Night Cravings [Eating an avocado](https://www.verywellhealth.com/an-avocado-a-day-11886865) with your final meal of the day could prevent late-night snacking. According to one study, people who ate half an avocado alongside a meal increased meal satisfaction by 23% and decreased the desire to eat by 28% for the next five hours, compared to those who ate their meal without avocado. Researchers believe the results could be due to avocados' high fiber, water, and unsaturated fat content. ## 4\. Your Digestion Gets Better Avocados are great for digestion. One study found that eating one avocado a day improved [gut microbiome](https://www.verywellhealth.com/gut-microbiome-7253375) diversity by week four, and diversity continued to increase through the end of the study (week 26). The fiber and healthy fats in avocados serve as [prebiotics](https://www.verywellhealth.com/prebiotics-and-ibs-1944748), which are food for the bacteria in your gut. A diverse gut microbiome has many benefits, from more regular bowel movements and less bloating to improved sleep quality. ## 5\. Your Focus and Attention Improves Eating avocados may improve focus and attention. Research found that eating one avocado daily for 12 weeks improved participants' attention. In particular, improvement was seen in the type of attention that helps block out distractions to focus on a specific task. ## Related Stories [5 Foods to Eat Instead of Taking Heart Health Supplements ![A person taking a pill from a pill organizer with a salad bowl and glass of water on the table]() ![A person taking a pill from a pill organizer with a salad bowl and glass of water on the table](https://www.verywellhealth.com/thmb/-79K_kqR09PMfGZRN7UrehyvtSc=/300x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/VWH-GettyImages-2157468612-12006facb4f241bf888696bcd129f868.jpg)](https://www.verywellhealth.com/foods-to-eat-instead-of-taking-heart-health-supplements-11926664) [What Happens to Your Sleep Health When You Eat Two Kiwis Before Bed ![Woman holding kiwis]() ![Woman holding kiwis](https://www.verywellhealth.com/thmb/iIxmWZBXKKjfXG1UC7LOT2sna5c=/300x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/VWH-GettyImages-1667486918-8ca653f16a5e498c9d8e0d829e994a73.jpg)](https://www.verywellhealth.com/kiwi-before-bed-for-sleep-11802489) ## Avocado Nutrition Avocados have a very healthy and relatively unique nutritional profile. They are high in unsaturated (healthy) fats and low in saturated (unhealthy) fats, in a similar ratio to [olive oil](https://www.verywellhealth.com/olive-oil-11730688), which is considered a healthy fat. Avocados are also a great source of fiber, while remaining relatively low in calories, sugars, and sodium. One avocado contains the following nutrients: - Calories: 322 kilocalories (kcal) - Fiber: 13.5 grams (g) - Unsaturated fats (mono and poly): 23.36 g - Saturated fats: 4.28 g - Sodium: 14.1 mg - Carbohydrates: 17.1 g - Cholesterol: 0 mg - Sugars: 1.33 g - Protein: 4 g - Vitamin K: 42.2 mcg - Vitamin C: 20.1 mg - Potassium: 975 mg ## Who Should Avoid Avocado Before Bed? While they're typically OK to eat before bed, there are specific populations that should avoid them, including: - People with an avocado allergy or intolerance: Anyone with an allergy or intolerance to avocados should avoid eating them, no matter the time of day. - People with kidney disease: Monitor your avocado consumption if you have [kidney disease](https://www.verywellhealth.com/kidney-disease-7254544), since they are considered a high-potassium food. One avocado contains 975 mg of potassium, 21% of your daily value. - People who are sensitive to foods before bed: Some people find that eating food (even healthy foods like avocados) before bed negatively affects their sleep. In that case, consider adding avocado to an early dinner, or eating it earlier in the day. Read more: - [Prevention & Treatment](https://www.verywellhealth.com/prevention-and-treatment-4158390) - [Diet and Nutrition](https://www.verywellhealth.com/nutrition-diet-and-healthy-eating-5202128) 10 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellhealth.com/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Damani JJ, Kris‐Etherton PM, Lichtenstein AH, et al. [Effect of daily avocado intake on cardiovascular health assessed by life’s essential 8: an ancillary study of hat, a randomized controlled trial](https://doi.org/10.1161/JAHA.124.039130). JAHA. 2025;14(5):e039130. doi: 10.1161/JAHA.124.039130 2. US Food and Drug Administration. [Daily value on the nutrition and supplements facts labels](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels). 3. USDA FoodData Central. [Avocados, raw, all commercial varieties](https://fdc.nal.usda.gov/food-details/171705/nutrients). 4. Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al. [Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey](https://doi.org/10.1016/j.jad.2021.03.055). Journal of Affective Disorders. 2021;288:92-98. doi:10.1016/j.jad.2021.03.055 5. Wien M, Haddad E, Oda K, et al. [A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults](https://doi.org/10.1186/1475-2891-12-155). Nutr J. 2013;12(1):155. doi:10.1186/1475-2891-12-155 6. Dreher ML, Cheng FW, Ford NA. [A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms](https://doi.org/10.3390/nu13124376). Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376 7. Yang J, Kei Lei O, Bhute S, et al. [Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial](https://doi.org/10.1039/D4FO03806A). Food & Function. 2025;16(1):168-180. doi:10.1039/D4FO03806A 8. Smith RP, Easson C, Lyle SM, et al. [Gut microbiome diversity is associated with sleep physiology in humans.](https://doi.org/10.1371/journal.pone.0222394). PLoS ONE. 2019;14(10):e0222394. doi: 10.1371/journal.pone.0222394 9. Sejbuk M, Siebieszuk A, Witkowska AM. [The role of gut microbiome in sleep quality and health: dietary strategies for microbiota support](https://doi.org/10.3390/nu16142259). Nutrients. 2024;16(14):2259. doi: 10.3390/nu16142259 10. Edwards CG, Walk AM, Thompson SV, et al. [Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity](https://doi.org/10.1016/j.ijpsycho.2019.12.006). International Journal of Psychophysiology. 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006 ![Brown haired white woman wearing a light blue sweater looks directly into camera]() ![Brown haired white woman wearing a light blue sweater looks directly into camera](https://www.verywellhealth.com/thmb/u8NJfqtIywpVRy1X4mU9wXuO9WU=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/headshotverwell-1334973c32f9429493c7979e6384b8ff.jpg) By [Sarah Bence, OTR/L](https://www.verywellhealth.com/sarah-bence-otr-l-5082131) Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis. [See Our Editorial Process](https://www.verywellhealth.com/verywell-editorial-process-4777042) [Meet Our Medical Expert Board](https://www.verywellhealth.com/meet-our-medical-expert-board-11762003) Share Feedback Was this page helpful? Thanks for your feedback\! What is your feedback? 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Readable Markdown	### Key Takeaways - Eating avocado before bed may help you sleep longer. - Avocados can reduce late-night cravings by increasing meal satisfaction. - Eating avocados improves gut health and digestion. Avocados are packed with vitamins and healthy fats. Regularly eating an avocado before bed may support longer sleep, improved digestion, and less late-night snacking. ## 1\. You May Sleep Longer Eating [avocados](https://www.verywellhealth.com/health-benefits-of-avocado-11861478) may improve your sleep quality by helping you sleep more each night. In a 2025 study, participants who ate one avocado daily for six months increased their average nightly sleep duration. The positive impact on sleep may be due to certain vitamins and minerals, and amino acids in avocados, including: - [Magnesium](https://www.verywellhealth.com/magnesium-for-sleep-7501514): One avocado contains 58.3 milligrams (mg) of magnesium, 14% of your daily value (%DV). Magnesium is an essential mineral that contributes to relaxation and [melatonin](https://www.verywellhealth.com/melatonin-7501303) regulation (a hormone that manages the sleep-wake cycle). - [Tryptophan](https://www.verywellhealth.com/what-does-low-serotonin-feel-like-3972959):One avocado contains 50 mg of tryptophan, an essential amino acid converted into melatonin and serotonin, a neurotransmitter (chemical messenger) and hormone promoting healthy sleep. - [Folate](https://www.verywellhealth.com/what-is-folate-1763888):There are 163 micrograms (mcg) of folate in one avocado, about 41% DV. Folate is involved in melatonin production. It also regulates serotonin and dopamine, two neurotransmitters that play a role in healthy sleep. ## 2\. Anxiety May Decrease [Avocados](https://www.verywellhealth.com/healthy-fats-7498653) are a great source of B vitamins. Diets high in B vitamins help reduce anxiety, stress, and depression. Since stress and anxiety can negatively affect sleep, getting enough B vitamins in your diet may lead to more peaceful sleep (and an easier time falling asleep). One avocado contains the following B vitamins: - B1 (thiamine):135 mcg, or 11% DV - B2 (riboflavin): 261 mcg, or 20% DV - B3 (niacin): 3.5 mg, or 22% DV - B5 (pantothenic acid): 2\.79 mg, or 56% DV - B6: 517 mcg, or 30% DV - B9 (folate): 163 mcg, or 41% DV ## 3\. You May Have Fewer Late-Night Cravings [Eating an avocado](https://www.verywellhealth.com/an-avocado-a-day-11886865) with your final meal of the day could prevent late-night snacking. According to one study, people who ate half an avocado alongside a meal increased meal satisfaction by 23% and decreased the desire to eat by 28% for the next five hours, compared to those who ate their meal without avocado. Researchers believe the results could be due to avocados' high fiber, water, and unsaturated fat content. ## 4\. Your Digestion Gets Better Avocados are great for digestion. One study found that eating one avocado a day improved [gut microbiome](https://www.verywellhealth.com/gut-microbiome-7253375) diversity by week four, and diversity continued to increase through the end of the study (week 26). The fiber and healthy fats in avocados serve as [prebiotics](https://www.verywellhealth.com/prebiotics-and-ibs-1944748), which are food for the bacteria in your gut. A diverse gut microbiome has many benefits, from more regular bowel movements and less bloating to improved sleep quality. ## 5\. Your Focus and Attention Improves Eating avocados may improve focus and attention. Research found that eating one avocado daily for 12 weeks improved participants' attention. In particular, improvement was seen in the type of attention that helps block out distractions to focus on a specific task. ## Avocado Nutrition Avocados have a very healthy and relatively unique nutritional profile. They are high in unsaturated (healthy) fats and low in saturated (unhealthy) fats, in a similar ratio to [olive oil](https://www.verywellhealth.com/olive-oil-11730688), which is considered a healthy fat. Avocados are also a great source of fiber, while remaining relatively low in calories, sugars, and sodium. One avocado contains the following nutrients: - Calories: 322 kilocalories (kcal) - Fiber: 13.5 grams (g) - Unsaturated fats (mono and poly): 23.36 g - Saturated fats: 4.28 g - Sodium: 14.1 mg - Carbohydrates: 17.1 g - Cholesterol: 0 mg - Sugars: 1.33 g - Protein: 4 g - Vitamin K: 42.2 mcg - Vitamin C: 20.1 mg - Potassium: 975 mg ## Who Should Avoid Avocado Before Bed? While they're typically OK to eat before bed, there are specific populations that should avoid them, including: - People with an avocado allergy or intolerance: Anyone with an allergy or intolerance to avocados should avoid eating them, no matter the time of day. - People with kidney disease: Monitor your avocado consumption if you have [kidney disease](https://www.verywellhealth.com/kidney-disease-7254544), since they are considered a high-potassium food. One avocado contains 975 mg of potassium, 21% of your daily value. - People who are sensitive to foods before bed: Some people find that eating food (even healthy foods like avocados) before bed negatively affects their sleep. In that case, consider adding avocado to an early dinner, or eating it earlier in the day. 10 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellhealth.com/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Damani JJ, Kris‐Etherton PM, Lichtenstein AH, et al. [Effect of daily avocado intake on cardiovascular health assessed by life’s essential 8: an ancillary study of hat, a randomized controlled trial](https://doi.org/10.1161/JAHA.124.039130). JAHA. 2025;14(5):e039130. doi: 10.1161/JAHA.124.039130 2. US Food and Drug Administration. [Daily value on the nutrition and supplements facts labels](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels). 3. USDA FoodData Central. [Avocados, raw, all commercial varieties](https://fdc.nal.usda.gov/food-details/171705/nutrients). 4. Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al. [Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey](https://doi.org/10.1016/j.jad.2021.03.055). Journal of Affective Disorders. 2021;288:92-98. doi:10.1016/j.jad.2021.03.055 5. Wien M, Haddad E, Oda K, et al. [A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults](https://doi.org/10.1186/1475-2891-12-155). Nutr J. 2013;12(1):155. doi:10.1186/1475-2891-12-155 6. Dreher ML, Cheng FW, Ford NA. [A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms](https://doi.org/10.3390/nu13124376). Nutrients. 2021;13(12):4376. doi:10.3390/nu13124376 7. Yang J, Kei Lei O, Bhute S, et al. [Impact of daily avocado consumption on gut microbiota in adults with abdominal obesity: an ancillary study of HAT, a randomized controlled trial](https://doi.org/10.1039/D4FO03806A). Food & Function. 2025;16(1):168-180. doi:10.1039/D4FO03806A 8. Smith RP, Easson C, Lyle SM, et al. [Gut microbiome diversity is associated with sleep physiology in humans.](https://doi.org/10.1371/journal.pone.0222394). PLoS ONE. 2019;14(10):e0222394. doi: 10.1371/journal.pone.0222394 9. Sejbuk M, Siebieszuk A, Witkowska AM. [The role of gut microbiome in sleep quality and health: dietary strategies for microbiota support](https://doi.org/10.3390/nu16142259). Nutrients. 2024;16(14):2259. doi: 10.3390/nu16142259 10. Edwards CG, Walk AM, Thompson SV, et al. [Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity](https://doi.org/10.1016/j.ijpsycho.2019.12.006). International Journal of Psychophysiology. 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006 ![Brown haired white woman wearing a light blue sweater looks directly into camera](https://www.verywellhealth.com/thmb/u8NJfqtIywpVRy1X4mU9wXuO9WU=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/headshotverwell-1334973c32f9429493c7979e6384b8ff.jpg) By [Sarah Bence, OTR/L](https://www.verywellhealth.com/sarah-bence-otr-l-5082131) Bence is an occupational therapist with a range of work experience in mental healthcare settings. She is living with celiac disease and endometriosis. Was this page helpful? Thanks for your feedback\! What is your feedback?
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