Avocado is a great late night snack. Avocado before bed can help you sleep better at night. It’s rich in compounds that promote a good night’s sleep, such as tryptophan, serotonin, dopamine, omega-3s, folate, vitamin B6, zinc, potassium, and many more!
Serotonin in avocado may improve sleep quality
First, avocado consumption before bed may help improve sleep quality and duration because it’s a good dietary source of serotonin. Serotonin is a biosynthetic precursor of melatonin. Melatonin is also known as the sleep hormone. It regulates sleep.
Fruits, vegetables and seeds are the main dietary source of serotonin. Pineapple, banana and tomato are also common foods high in serotonin.[1]
Furthermore, stress, increasing age, insulin resistance, and magnesium and vitamin B6 deficiency may negatively affect the synthesis of serotonin.[2]
Avocado contains decent amounts of magnesium and vitamin B6. A whole Hass avocado provides 9% of the Daily Value (DV) of magnesium and 30% of the DV of vitamin B6! In addition, following a diet high in vitamin B6 supports weight loss.
Fiber & healthy fats in avocado are good for sleep
Most noteworthy, avocado controls glycemic responses. It may improve insulin sensitivity, which is also vital for the synthesis of serotonin!
Avocado doesn’t spike blood sugar levels, as it’s pretty low in carbs and sugar, while it’s high in fiber! Avocado has a glycemic index of zero!
Diets rich in complex carbohydrates (e.g., fiber) and healthy fats have been associated with better sleep quality.[3]
On the contrary, it seems that the consumption of high amounts of simple carbs close to the bedtime is accompanied by frequent arousal and may affect sleep quality.[4]
Avocado consists mainly of healthy fats. It’s among the richest foods in monounsaturated fatty acids.
Tryptophan in avocado for a good night’s sleep
Furthermore, avocado is among the richest fruits in tryptophan. It contains 25-28 mg of tryptophan per 100g. A whole Florida avocado contains 85 mg of tryptophan. This amount is 20-34% of the DV.
Tryptophan is an essential amino acid which is necessary for the synthesis of niacin and serotonin.
Tryptophan has been used for the treatment of sleep disorders for years. It seems to have beneficial effects on sleep latency and obstructive sleep apnea.[5]
Vitamins & minerals in avocado help synthesize melatonin
The human body synthesizes melatonin. Also, we can get it from food or dietary supplements.
Although avocado isn’t particularly rich in melatonin, it contains essential compounds for its synthesis by the body. Actually, folate, vitamin B6, magnesium, zinc, and polyunsaturated fatty acids seem to be necessary for the synthesis of melatonin.[6]
First, avocado is among the richest foods in folate. High amounts of folate may help people with sleep disorders and may relieve the symptoms of sleep deprivation.[7]
Also, avocado contains decent amounts of zinc. A whole Hass avocado provides 8% of the DV.
In addition, avocado is particularly rich in omega-3s! Omega-3s may improve sleep duration and protect against chronic sleep-deprivation side effects.[8,9]
Moreover, avocado is the richest fruit in potassium! Potassium may also improve sleep quality.[10]
Avocado is high in iron as well. Iron deficiency is associated with sleep disorders.[11]
Dopamine in avocado promotes sleep
Furthermore, avocado is a great dietary source of dopamine. It has 4–5 mcg of dopamine per gram. A whole Hass avocado has approximately 540-680 mcg of dopamine.[12]
Dopamine is one important sleep modulator. It plays an important role in the regulation of sleep. It’s involved in the function of neurons. Dopamine promotes sleep.[13]
Other foods for a good night’s sleep
Above all, you can eat foods high in melatonin, such as cranberries, pistachios, almonds, walnuts, or apples, as a late night snack. Melatonin plays a key role in improving sleep quality, sleep duration, and sleep onset latency.
Moreover, you should regularly eat beans, such lentils and chickpeas, or drink soy milk for a good night’s sleep. Beans are high in tryptophan, melatonin, and minerals which relax muscles and improve sleep quality and duration!
Can avocado before sleep make you gain weight?
Eating avocado before bed won’t make you fat. Actually, reasonable amounts of avocado, as part of a well-balanced, hypocaloric diet, can help you lose weight. You have to be very cautious with portion sizes, though. Avocado has many calories.
