Is it okay to have olive oil before bed? Exploring nightly nutrition and potential benefits

October 9, 2025 •

5 min read

Anecdotal evidence and emerging research suggest that consuming extra virgin olive oil before bed may offer some benefits. However, many people wonder, is it okay to have olive oil before bed? This guide explores the science behind this practice, its potential effects on sleep and digestion, and important considerations to keep in mind.

Quick Summary

Taking a small amount of extra virgin olive oil before sleep is generally considered safe and may support digestion, heart health, and sleep quality. Moderation is key to avoiding gastrointestinal issues. Choosing high-quality oil is crucial for maximizing the health benefits.

Key Points

Start Slowly and Watch for Discomfort: It's advisable to begin with a small amount, like a teaspoon of extra virgin olive oil, and monitor your body's reaction to avoid digestive upset or heartburn.
Supports Nighttime Digestion: A spoonful of olive oil before bed may assist with digestion and prevent constipation by acting as a mild lubricant and promoting bile production.
Promotes Restful Sleep: The monounsaturated fats in EVOO can help stabilize blood sugar levels overnight and its anti-inflammatory properties may foster a more relaxed state conducive to better sleep.
Boosts Cardiovascular Health: Consuming EVOO at night supplies the body with beneficial fats and antioxidants that support heart health by managing cholesterol and reducing inflammation.
Consider Morning vs. Evening: For metabolic boost and daytime appetite control, morning consumption is often suggested, while evening intake is better for overnight digestion and sleep support.
Choose Unrefined EVOO: For maximum health benefits, opt for high-quality, cold-pressed extra virgin olive oil, as it contains higher levels of powerful antioxidants and beneficial compounds.

The Rise of a Bedtime Ritual

For centuries, olive oil has been a cornerstone of the Mediterranean diet, celebrated for its rich flavor and numerous health benefits. While its culinary uses are well-known, a growing trend involves consuming a spoonful of olive oil before bed as a wellness ritual. Proponents claim this practice can enhance health in various ways, from aiding digestion to promoting better sleep. But what does the science say about adding this step to your nightly routine?

Potential Benefits of Consuming Olive Oil at Night

Incorporating a small amount of high-quality extra virgin olive oil (EVOO) into your evening can offer several potential health advantages. These benefits are largely attributed to the oil's rich content of heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds.

Improved Digestion and Constipation Relief

One of the most frequently cited benefits of consuming olive oil before bed is its positive effect on the digestive system. EVOO can act as a mild lubricant, helping to soften stool and promote regular bowel movements, which can be particularly helpful for those who experience occasional constipation. The oil also stimulates the gallbladder to produce bile, which aids in the efficient breakdown of fats and can soothe an upset stomach. By aiding digestion while you sleep, it may help prevent nighttime discomfort and bloating.

Enhanced Sleep Quality

For some, a spoonful of olive oil before bed may lead to more restful sleep. The healthy fats in EVOO can help stabilize blood sugar levels overnight, preventing the dips and spikes that can disrupt sleep cycles. Moreover, the anti-inflammatory properties of compounds like oleocanthal can help calm the body and mind, addressing inflammation that might otherwise interfere with peaceful slumber. The feeling of satiety from the healthy fats can also curb late-night hunger pangs, preventing you from waking up for a midnight snack.

Cardiovascular Support During Rest

Your heart works around the clock, and a nighttime dose of olive oil can support its function. Extra virgin olive oil is known for its ability to lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol levels, contributing to overall cardiovascular health. A nightly ritual of consuming EVOO provides your body with these protective monounsaturated fats during its natural restorative period, helping to reduce oxidative stress and inflammation while you sleep.

Anti-inflammatory Effects

Chronic inflammation is a contributing factor to many health issues, and olive oil contains powerful anti-inflammatory agents. The compound oleocanthal has been shown to have effects similar to ibuprofen, a common anti-inflammatory drug. Consuming olive oil at night allows your body to utilize these anti-inflammatory properties during its crucial rest and repair phase, which can be particularly beneficial for those with conditions like arthritis.

Risks and Important Considerations

While a small amount of olive oil before bed is generally safe, it is not for everyone and moderation is key. The high-fat content means it is also high in calories, so it should be used in place of other fats in your diet, not in addition to them, to avoid weight gain.

Digestive Discomfort: For some individuals, especially those with gastroesophageal reflux disease (GERD) or a sensitive stomach, consuming fat before lying down can trigger or worsen symptoms like heartburn, acid reflux, or diarrhea. Starting with a small amount and listening to your body's response is essential.
Gallbladder Issues: People with gallbladder problems should consult a doctor before significantly increasing their fat intake, as fats trigger the gallbladder to release bile.
Quality Matters: The potential benefits are primarily linked to high-quality extra virgin olive oil, which retains its beneficial compounds because it is minimally processed. Refined olive oils lack these potent antioxidants and may offer fewer health advantages.

How to Incorporate Olive Oil into Your Nightly Routine

If you decide to try this practice, here are some tips for safe and effective consumption:

Start small: Begin with just one teaspoon of high-quality EVOO to see how your body reacts. You can gradually increase to one tablespoon if desired.
Timing is key: Consume the oil about 30 minutes to 1 hour before bed to allow for proper digestion while your body is still upright.
Enhance the flavor: For those who dislike the taste of plain oil, consider mixing it with a little lemon juice or drizzling it on a light, whole-grain cracker.
Choose wisely: Opt for a reputable extra virgin olive oil that is cold-pressed and fresh for the highest concentration of beneficial polyphenols.

Comparison of Morning vs. Evening Olive Oil Consumption

Timing your olive oil intake can offer different benefits depending on your health goals.


Feature	Morning Consumption	Evening Consumption
Metabolism	Kickstarts daytime metabolic activity.	Supports overnight metabolic processes.
Appetite Control	Reduces daytime hunger and cravings.	Curbs late-night snacking.
Digestion	Aids nutrient absorption earlier in the day.	Gentle on digestion right before sleep.
Sleep Quality	N/A	May improve sleep and relaxation.

Conclusion: A Simple Addition with Potential Perks

Ultimately, the question of "is it okay to have olive oil before bed?" has a nuanced answer. For most people, a small, moderate amount of high-quality extra virgin olive oil is a safe and potentially beneficial addition to a nightly routine. Its rich composition of healthy fats and antioxidants may support digestion, enhance sleep quality, and contribute to cardiovascular health during the body's natural rest and repair cycle. However, it is crucial to start slow, be mindful of any digestive sensitivities, and remember that olive oil is calorie-dense. As with any dietary change, consulting with a healthcare professional is recommended to ensure it aligns with your specific health needs and goals. For more information on olive oil's role in a healthy diet, consider exploring resources from the Spanish Heart Foundation.

Key Takeaways

Moderation is Vital: Start with a small amount of extra virgin olive oil before bed, such as a teaspoon, to avoid potential digestive issues like heartburn or diarrhea.
Prioritize High-Quality EVOO: Extra virgin olive oil is cold-pressed and unrefined, retaining the highest levels of beneficial antioxidants and anti-inflammatory compounds.
Supports Digestive Health: A bedtime spoonful of EVOO can act as a mild lubricant, promoting regular bowel movements and stimulating bile production.
May Improve Sleep Quality: By helping to stabilize blood sugar and reduce inflammation, the healthy fats in olive oil may contribute to a more restful night's sleep.
Beneficial for Heart Health: Regular consumption, even at night, provides heart-healthy monounsaturated fats that can help lower bad cholesterol and boost good cholesterol levels.
Listen to Your Body: Pay close attention to how your body responds; if you experience digestive discomfort, it may be best to adjust the timing or amount, or simply stick to using olive oil in your daytime meals.

Frequently Asked Questions

While olive oil is calorie-dense, its healthy monounsaturated fats can promote a feeling of fullness. This may help with weight management by reducing the tendency to snack late at night, but it should be consumed in moderation as part of a balanced diet.

The best time depends on your health goals. A morning dose may help kickstart metabolism, while an evening dose is beneficial for overnight digestion and potentially improving sleep quality.

Excessive intake of olive oil, especially before lying down, can lead to gastrointestinal issues such as indigestion, heartburn, or diarrhea in some individuals.

This can vary by person. For some, a small amount of extra virgin olive oil might be soothing, but for those with GERD, its fat content can relax the lower esophageal sphincter and potentially worsen acid reflux or heartburn.

Starting with a small amount, such as one teaspoon of extra virgin olive oil, is recommended. If well-tolerated, some people increase to one or two tablespoons. It is crucial to listen to your body and not overdo it.

To make it more palatable, you can mix extra virgin olive oil with a drop of lemon juice, a splash of warm water, or drizzle it over a light, healthy snack like whole-grain toast or Greek yogurt.

Yes, olive oil has mild laxative properties. Taking a small amount before bed can help lubricate the digestive system and promote more regular bowel movements the following morning.

It is always wise to consult a healthcare professional before making significant dietary changes, especially if you have pre-existing health conditions or concerns, such as gallbladder problems or sensitive digestion.