Avocado is a fruit that contains nutrients such as magnesium, tryptophan, vitamin B6 and unsaturated fats - ingredients that have a positive impact on the nervous system and sleep cycle.
First of all, avocados are rich in magnesium, a mineral that plays an important role in regulating nerve signals and relaxing muscles.
Magnesium supplementation can improve sleep quality, especially in older adults with insomnia. An average of half an avocado can provide about 15% of the recommended daily magnesium intake.
Avocados also contain tryptophan, an amino acid that helps the body produce serotonin and melatonin - two hormones closely related to sleep. Serotonin helps improve mood and reduce anxiety, while melatonin regulates circadian rhythms, thereby making sleep easier. In particular, vitamin B6 in avocado also supports the process of converting tryptophan into serotonin more effectively.
Another factor is monounsaturated fats in avocado, such as oleic acid. People with a diet rich in healthy fats tend to sleep deeper and wake less at night.
To maximize the benefits of avocado, nutritionists recommend eating avocado about 1-2 hours before bed, combined with foods rich in complex carbohydrates (such as whole wheat bread) to increase the ability to absorb tryptophan.
Avoid eating too much avocado at once because they contain a lot of calories and fat, which can cause bloating if eaten close to bedtime.
