Avocado is so much more than a topping for toast. It’s a symbol of wellness, embraced not only for its flavor but also for its myriad health benefits. Long praised for its heart-supporting properties, avocado may also be great for your sleep.

A recent study published in the Journal of the American Heart Association found that avocados not only improve mindful eating choices and reduce cholesterol, but also improve sleep health at night.

But before you smash a ripe one into guacamole or slice it for a burger, we chatted with a few health and medical professionals to interpret these findings, validate their legitimacy, and discuss how they can be incorporated into our own lives.

What Did the Avocado Study Find?

The report analyzed previous data from a 26-week experiment that tracked 969 American adults with “elevated waist circumferences." Participants were randomized into two groups: those who consumed one avocado per day and those who ate less than two a month. Aside from the inclusion of avocado, their diets remained completely the same.

For the group eating one avocado per day, results showed improvement in cholesterol levels, as well as a self-reported rise in average sleep length (approximately 30 minutes longer) and sleep health points (calculated through the Pittsburgh Sleep Quality Index questionnaire).

“An important note is that while there may be a link, this does not indicate causation,” says health psychologist and sleep specialist Julia Kogan. While the outcome was promising, researchers are unable to draw definitive conclusions about the “why,” as it wasn’t the study’s initial objective to track sleep at all. These results were simply identified as an added benefit by the avocado-noshing sample pool.

Why Avocados Might Help With Better Sleep

Catching above-average Zzz’s can likely be attributed to avocado’s robust and well-documented nutritional benefits.

“Avocados are rich in magnesium and potassium, which help relax your muscles and regulate the nervous system, both key for falling and staying asleep,” explains Maddie Reader, a registered dietitian nutritionist who serves as director of clinical operations for dietician-backed meal kit company ModifyHealth.

“If you find yourself waking up during the night, the fiber and healthy fats in avocados may [also] help,” she adds, noting that the trendy produce can also support blood sugar stability. Drops in blood sugar may trigger a stress response that disrupts sleep.

Kogan echoes these sentiments but is quick to remind that, again, correlation does not always equal causation.

“Eating avocados as part of a healthy diet can support body functions, which can overall help with sleep,” she says. “However, one food by itself is unlikely to determine the quality of one's sleep. It will not be a magic bullet since sleep quality is dependent on many factors.”

How Much Avocado Is Needed To Feel Its Effects?

Though evidence may suggest that avocado inclusion can, at the very least, aid in higher quality sleep, it’s important not to go overboard.

“For most people, one avocado a day can absolutely fit into a healthy diet,” Reader says. “It provides around 250 to 300 calories, 21 grams of mostly monounsaturated fat, and about 10 grams of fiber, which is more than most people realize.”

That said, a significant jump in fiber can cause bloating or gas and should be increased gradually. Underripe avocados are also harder to digest (and don’t taste as delicious), so it’s best to leave them on the counter until they’re soft.

There’s also no prime eating window to maximize avocado’s positive effects.

“It’s more about what it provides your body, like calming minerals, steady energy and blood sugar balance, than when you eat it,” explains Reader, though she suggests lunch or dinner can support a better “wind-down” period in the evening by stabilizing the aforementioned blood sugar and increasing magnesium content closer to bedtime.

Kogan agrees, adding that for any type of meal, individuals should stop eating two to three hours before bedtime to allow for full digestion and that the overall diet of an individual is “more important than individual foods for sleep and overall health.”

“Well-balanced meals that focus on a variety of macronutrients (carbs, healthy fats, proteins) and are focused on a variety of nutrients and minerals tend to support overall health, digestion, hormonal balance and blood sugar control that can also support quality sleep,” she reiterates.

How To Incorporate Avocado Into Your Daily Diet

While it may be an instinct to opt for guacamole or sliced garnishes, there are plenty of creative ways to incorporate avocados into your recipe arsenal, even if you’re avocado-adverse.

Kinga Portik-Gumbs, a gut-health focused dietitian in New York and owner of KingA+ Nutrition, LLC, shares a few of her favorite creative preparations:

1. “Make chocolate avocado mousse for a tasty dessert by mixing avocados with cocoa powder, honey and vanilla.”

2. “Top your toast with cottage cheese and sliced avocado, and sprinkle with everything bagel seasoning.”

3. “Cut avocados into slices, coat them with breadcrumbs and bake, or air fry for a crunchy, savory snack or side. “

Avocados can also be added to smoothies for extra creaminess and swapped in for mayonnaise or cheese for sandwiches, salads, dressings and dips.

Keep in mind that avocados brown quickly upon opening. To extend their shelf life, leave the pit intact, cover the avocado tightly with plastic wrap, and eat it within a day or two. You can even freeze chunks for future use, though they’ll only last for up to two months.

Is the Avocado Study Legitimate?

Though the study was funded by the Avocado Nutrition Center, all three of our experts defend the legitimacy of this particular study and warn against speculation.

“Although there might be some concerns with bias around industry funding, this study was a randomized controlled trial (RCT), the gold standard of research, using strict scientific methods,” explains Portik-Gumbs, who claims that the researchers’ lack of knowing which group consumed the avocados makes the results impartial. “This gives the study strong relevance and credibility of its findings.”

Kogan is also quick to point out that the Journal of the American Heart Association is a peer-reviewed, scientific publication that not only maintains industry integrity but also objectivity.

“While this study was funded by the Avocado Nutrition Center, it was peer reviewed by editors and expert reviewers,” she says.

Avocado a Go-Go

There is no denying avocado’s touted health properties and why it should find a more permanent spot on your dinner plate, but that doesn’t mean that it will be an instant cure for insomnia.

“It is important to remember that this study did not directly assess sleep as its primary outcome. There were many things assessed that can influence each other,” says Kogan. “While theresults are interesting and provide direction for future study, it will be important to study avocados specifically for sleep to draw further conclusions.”

At the very least, while you may or may not reap the benefits of better sleep, one thing’s for certain: The prospect of better slumber makes avocado taste that much more delicious.