How to drink olive oil before bed for a restorative nightly routine

October 4, 2025 •

4 min read

With up to 69% of Americans wishing for better sleep, many are turning to natural remedies to improve their rest. A simple, popular ritual involves learning how to drink olive oil before bed to support digestion, reduce inflammation, and promote relaxation.

Quick Summary

This guide details the process of adding extra virgin olive oil to your evening, from selecting the right type and dosage to exploring potential benefits for digestion and sleep.

Key Points

Choose High-Quality EVOO: For maximum health benefits, use extra virgin olive oil, which is cold-pressed and rich in antioxidants.
Start with a Small Dose: Begin with one tablespoon of olive oil before bed to see how your body reacts, then adjust as needed.
Enhance Taste with Lemon: If you dislike the flavor of plain olive oil, mix it with lemon juice for a refreshing and digestive-friendly twist.
Improve Sleep and Digestion: The healthy fats in olive oil can help stabilize blood sugar overnight, potentially improving sleep and supporting digestive processes.
Use in Moderation: While beneficial, olive oil is calorie-dense. Excess consumption can lead to weight gain, so balance it within your diet.
Mind Potential Side Effects: High doses can cause digestive discomfort like heartburn or diarrhea, especially on an empty stomach.

The Appeal of a Nightly Olive Oil Ritual

Drinking olive oil before bed is a practice gaining traction as a simple, natural wellness ritual. Proponents suggest it can improve digestion, help with sleep quality, and leverage the oil's anti-inflammatory properties while the body rests. This practice taps into the rich history of olive oil, a cornerstone of the Mediterranean diet prized for centuries for its extensive health benefits.

The “Why” of Drinking Olive Oil Before Bed

Extra virgin olive oil (EVOO) is rich in heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds. The evening timing of consumption is thought by some to maximize certain benefits during the body's overnight reparative processes.

Potential Benefits of the Nightly Habit

Improved Digestion: Olive oil can enhance nutrient absorption and supports the gut microbiome. It can also have a mild laxative effect, potentially helping with constipation and ensuring smoother digestive function overnight.
Better Sleep Quality: The healthy fats in olive oil may help stabilize blood sugar levels throughout the night, reducing the chances of waking up from hunger pangs. Some sources also suggest it might aid in melatonin production, the hormone that regulates sleep.
Reduced Inflammation: Olive oil's potent antioxidants, such as polyphenols and oleocanthal, have anti-inflammatory effects. A nightly dose can help the body combat inflammation while it repairs and regenerates during sleep.
Enhanced Heart Health: Regular consumption of olive oil is linked to improved cardiovascular health by helping to lower "bad" (LDL) cholesterol and raise "good" (HDL) cholesterol. Incorporating it into a nightly routine can help consistently support heart function.
Skin Nourishment: The antioxidants and vitamin E in olive oil can benefit the skin from the inside out, supporting the body's natural nightly skin regeneration processes.

The “How-To”: A Step-by-Step Guide to Drinking Olive Oil

What to Drink and How Much

When choosing an olive oil for drinking, quality is paramount. Always opt for high-quality Extra Virgin Olive Oil (EVOO), which is cold-pressed and contains the highest concentration of beneficial nutrients and antioxidants. A good daily amount to start with is 1 to 2 tablespoons. Listen to your body and adjust the dosage accordingly.

Step-by-Step Method

Measure: Pour 1 to 2 tablespoons of high-quality EVOO into a small cup or spoon.
Time it Right: For optimal digestion, consume the olive oil about 30 minutes before bedtime and after you have finished your evening meal.
Drink and Follow: Take the oil directly. If the flavor is too strong, you can follow it with a small amount of warm water or an herbal tea.
Stay Mindful: Pay attention to how your body responds. If you experience digestive discomfort like heartburn, consider reducing the amount or taking it with a small, light snack instead.

Simple Recipes and Mix-Ins

For those who dislike the taste of plain olive oil, here are a few simple ways to make it more palatable:

Lemon and Olive Oil: Mix 1 tablespoon of olive oil with the juice of half a lemon. The lemon can aid digestion and adds a refreshing, tangy flavor.
Herbal Tea Infusion: Stir a teaspoon of olive oil into a cup of calming chamomile or peppermint tea. This combines the soothing effects of the tea with the oil's benefits.
Olive Oil with Honey: Blend a tablespoon of olive oil with a teaspoon of honey for a sweeter taste. The honey can also provide additional soothing properties.

Olive Oil at Night vs. Morning: A Comparison


Criteria	Nighttime Use	Morning Use
Primary Goal	Improved sleep, overnight digestion, reduced inflammation.	Boosted metabolism, appetite control, energy boost.
Digestive Impact	Supports digestive health and elimination throughout the night.	Kickstarts digestion and promotes morning bowel movements.
Satiety Effect	Helps prevent late-night cravings after a light dinner.	Promotes a sense of fullness to reduce snacking later in the day.
Timing	30-60 minutes before bed.	First thing in the morning on an empty stomach.
Best For	Individuals seeking better sleep, smoother digestion, and anti-inflammatory support.	Those focused on weight management and boosting morning metabolism.

Important Considerations and Potential Downsides

While generally safe for most people, drinking olive oil before bed isn't for everyone. Excessive consumption can be counterproductive due to its high calorie density, potentially leading to weight gain if not balanced within your overall diet. For individuals with sensitive digestive systems, a large amount on an empty stomach can lead to digestive upset, including heartburn or diarrhea. Those with specific health conditions, such as gallbladder issues or those taking certain medications (like blood thinners), should consult a healthcare professional before adding olive oil to their nightly routine. The key is moderation and using high-quality EVOO as part of a balanced diet, not as a miracle cure.

Conclusion: Consistency is Key

Incorporating a small amount of extra virgin olive oil into your nightly routine can offer a simple, natural way to support your body's rest and digestive processes. The practice can improve gut health, reduce inflammation, and potentially contribute to a more restful night's sleep. While the timing can be a personal preference, consistency is vital to reaping its benefits, just as it is for any healthy habit. For many, a tablespoon of high-quality EVOO becomes a cherished nightly ritual, a testament to the oil's enduring role in promoting wellness.

For more information on the effects of olive oil on gut health, you can reference studies like this one on the National Library of Medicine website.

Frequently Asked Questions

Most recommendations suggest starting with one tablespoon of high-quality extra virgin olive oil. You can increase the amount to two tablespoons daily, but monitor your body's response, as some may experience digestive discomfort with larger quantities.

The best time depends on your health goals. Drinking it at night is often favored for improving sleep and overnight digestion, while morning intake is popular for boosting metabolism and controlling appetite throughout the day.

Olive oil is calorie-dense, with approximately 120 calories per tablespoon. While its healthy fats can promote satiety, consuming it in excess without accounting for its calories can lead to weight gain.

Yes, olive oil has a mild laxative effect that can help with constipation. Taking it before bed can support the digestive system's overnight function, promoting smoother and more regular bowel movements in the morning.

Extra virgin olive oil (EVOO) is the best choice. It is the purest, least processed type and retains the highest concentration of beneficial antioxidants and nutrients.

Like most dietary changes, benefits typically become apparent over time with consistent use. While some may notice immediate digestive effects, results for improved sleep or reduced inflammation build up gradually over weeks or months.

Yes, mixing olive oil with lemon juice is a common practice. Lemon can improve the taste and aid digestion, making the ritual more enjoyable. A typical mix is one tablespoon of olive oil with the juice of half a lemon.