Eating 75p fruit daily linked to better sleep and lower risk of silent killer, say scientists

SCIENCE now confirms sleep is as important as nutrition and exercise when it comes to overall health.

And one specific fruit, when eaten daily, could be key to getting those all important forty winks.

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Avocados have been shown to aid sleep and lower the risk of heart disease[/caption]

A new study suggests eating one avocado a day can positively impact sleep.

Participants who consumed one avocado daily for six months reported better sleep compared to those who ate fewer than two avocados per month.

The researchers also looked at the effect this had on cardiovascular health, as previous studies have shown insufficient or disrupted sleep can increase the risk of ‘silent killer’ condition heart disease.

In the study, 969 American adults took part, and all had elevated waist circumstance – a cardiovascular risk factor.

Participants were picked at random to either consume one avocado a day or less than two avocados per month, while continuing their usual diet for six months.

Their cardiovascular health was then assessed using the AHA’s Life Essential 8 tool, which identifies diet quality, physical activity, nicotine exposure, sleep, body weight, blood pressure, blood lipids, and blood glucose as leading behaviours and factors that when improved can lead to better health outcomes.

Daily avocado intake was linked to improved diet quality, blood lipids, and sleep health.

But no other significant effects were found for the other Life’s Essential 8 components.

The study wasn’t originally designed to examine sleep as a primary outcome, but bridges the gap for further research into how the nutrients in avocados may support aspects of cardiovascular health.

Avocados contain a number of nutrients that play a role in sleep.

They’re a good source of tryptophan, an essential amino acid that plays a role in serotonin production, which can impact mood and sleep.

They also contain folate, which is involved in melatonin production, and magnesium, which aids in muscle relaxation, further supporting sleep regulation. 

And their magnesium content can support muscle relaxation and stabilise blood sugar levels. 

Additionally, the combination of fibre and monounsaturated fats in avocados contributes to their beneficial impact on cardiovascular health.

Fibre can help reduce cholesterol levels and improve blood sugar control, both important factors in heart health. 

And monounsaturated fats, a type of healthy fat, can help lower LDL (“bad”) cholesterol levels and raise HDL (“good”) cholesterol levels. 

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Sleep is considered as important as exercise and nutrition[/caption]

If you’re struggling to sleep or think you have a sleep disorder like insomnia, the NHS recommends trying the following tips:

• go to bed and wake up at the same time every day
• relax at least one hour before bed, for example, take a bath or read a book
• make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
• exercise regularly during the day
• make sure your mattress, pillows and covers are comfortable

You should avoid:

• smoking or drinking alcohol, tea or coffee at least six hours before going to bed
• eating a big meal late at night
• exercising at least four hours before bed
• watching television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
• napping during the day
• driving when you feel sleepy
• sleeping in after a bad night’s sleep and stick to your regular sleeping hours instead

If you’ve had trouble sleeping for months, speak to your GP.

Avocados can be bought for as little as 75p from Sainsbury’s.