Unlocking Nightly Wellness: What Are the Benefits of Drinking Olive Oil Before Bed?

October 3, 2025 •

4 min read

While the Mediterranean diet is celebrated worldwide for its numerous health benefits, one specific nightly ritual involving one of its key ingredients—olive oil—is gaining traction. Many are now asking, what are the benefits of drinking olive oil before bed? This practice, steeped in tradition, may offer a simple path to enhanced digestion, restful sleep, and overall wellness.

Quick Summary

Drinking extra virgin olive oil before bed may support digestive health, improve sleep quality, and provide significant anti-inflammatory benefits. Its healthy fats contribute to cardiovascular wellness and enhance skin appearance. This simple nightly habit leverages olive oil's rich nutrients for a variety of health advantages.

Key Points

Improved Digestion: A small amount of olive oil before bed can help lubricate the digestive system, stimulate bile release, and reduce issues like bloating and constipation.
Better Sleep Quality: The healthy fats in olive oil can promote a sense of fullness, preventing nighttime hunger pangs and potentially aiding the absorption of sleep-regulating compounds.
Heart Health Support: Consuming extra virgin olive oil helps lower 'bad' cholesterol (LDL), raise 'good' cholesterol (HDL), and contains beneficial compounds that inhibit blood clot formation.
Anti-Inflammatory Effects: Olive oil's powerful polyphenols and oleocanthal act as antioxidants, helping to combat oxidative stress and reduce chronic inflammation while you sleep.
Enhanced Skin Radiance: Internal nourishment from olive oil's antioxidants and vitamin E contributes to skin repair and hydration, resulting in a healthier, more radiant complexion.

The Nightly Ritual: A Tradition Reimagined

For centuries, olive oil has been a staple in the Mediterranean diet, valued for its flavor and extensive health benefits. Recently, the specific practice of consuming a small amount of high-quality extra virgin olive oil (EVOO) before bed has emerged as a wellness trend. This nightly ritual is believed to allow the body to absorb and utilize its potent compounds during a period of rest and repair. It’s a simple, natural way to potentially leverage olive oil's properties while the body is in its most regenerative state.

The Core Benefits of a Nightly Sip

Improved Digestive Health

Consuming olive oil before bed can have a gentle and soothing effect on the digestive system. It can act as a natural lubricant, aiding in the smooth passage of food and potentially relieving occasional constipation. The healthy fats in EVOO also stimulate the release of bile from the gallbladder, which helps in the efficient breakdown of fats while you sleep, preventing morning discomfort like bloating or gas. For those who experience mild acid reflux, a small dose of olive oil may help coat the esophagus, providing some relief.

Promoting Restful Sleep

For some, a small dose of olive oil before bed may lead to improved sleep quality. The healthy fats in EVOO can help you feel more satiated, preventing late-night hunger pangs that might disrupt your sleep. Additionally, olive oil has been linked to better absorption of tryptophan, an amino acid crucial for the production of sleep-regulating hormones like serotonin and melatonin. By promoting a feeling of fullness and potentially aiding hormonal balance, this simple habit could set the stage for a deeper, more restorative night's sleep.

Enhanced Cardiovascular Support

Extra virgin olive oil is renowned for its heart-healthy properties, and a nightly dose contributes to these benefits. It is rich in monounsaturated fats, particularly oleic acid, which helps lower "bad" LDL cholesterol while raising "good" HDL cholesterol levels. Research also shows that consuming unsaturated fats like those in EVOO promotes higher levels of the protein ApoA-IV, which inhibits the aggregation of platelets that can cause blood clots. These factors work together to reduce the risk of cardiovascular events over time. For more on the cardiovascular effects, the National Institutes of Health has published numerous studies on the Mediterranean diet's impact.

Reducing Inflammation

Chronic inflammation is a root cause of many diseases, and olive oil is a powerful anti-inflammatory agent. Its potent antioxidants, especially polyphenols, combat oxidative stress and help calm the body. A compound called oleocanthal mimics the anti-inflammatory action of ibuprofen, offering a gentle, natural way to reduce inflammation. Taking olive oil at night allows these anti-inflammatory compounds to work their magic during the body's natural repair cycle, potentially easing joint pain and discomfort.

Supporting Skin Health

Beyond topical application, drinking olive oil can nourish the skin from the inside out. The antioxidants and vitamin E found in EVOO fight free radicals, which are a primary cause of premature aging. This internal hydration and protection can contribute to a more radiant, healthier complexion. Combined with adequate sleep, this can help promote skin cell regeneration and repair, leaving your skin looking revitalized in the morning.

How to Incorporate Olive Oil into Your Nightly Routine

For those new to the practice, a few simple steps can make incorporating olive oil into your bedtime routine seamless:

Choose the Right Olive Oil: Always opt for high-quality, cold-pressed Extra Virgin Olive Oil for maximum benefits. The richer the flavor, the higher the polyphenol content is likely to be.
Start Small: Begin with a small amount, like one teaspoon, and gradually increase to one tablespoon as your body adjusts.
Timing is Key: Take your olive oil 30 minutes to an hour before bed. This gives your digestive system time to process it without interfering with your sleep.
Consider Additions: While you can drink it straight, some prefer to mix it with a squeeze of lemon juice or a small glass of warm water to aid absorption and palatability.
Consistency is Crucial: Like any supplement, consistency is needed to see potential benefits. Make it a regular part of your evening routine to give your body a chance to reap the rewards.

Comparison: EVOO vs. Other Fats for Nighttime Consumption


Feature	Extra Virgin Olive Oil (EVOO)	Coconut Oil	Butter (Ghee)
Primary Fat Type	Monounsaturated Fats (Oleic Acid)	Saturated Fats (Lauric Acid)	Saturated Fats
Key Components	Antioxidants, Polyphenols (Oleocanthal), Vitamin E	Lauric acid, MCTs	Vitamins A & D, conjugated linoleic acid
Digestion Benefits	Stimulates bile, acts as lubricant	Can improve metabolism, but may cause digestive upset for some	Richer fat content may be heavier to digest at night
Anti-Inflammatory	Strong anti-inflammatory properties from polyphenols	Modest anti-inflammatory effects	Some anti-inflammatory benefits from butyrate, but higher in saturated fat
Cardiovascular Health	Proven to lower LDL and raise HDL	Effects on cholesterol debated; can raise both HDL and LDL	High in saturated fat, potentially raising LDL cholesterol

Potential Risks and Considerations

While generally safe for most, excessive consumption of olive oil, even extra virgin, can lead to side effects. Because it is calorie-dense, overindulgence could contribute to unwanted weight gain if not balanced with overall dietary habits. Some individuals may also experience gastrointestinal discomfort, such as diarrhea, if they take too much, too quickly. If you have pre-existing health conditions, it's always best to consult with a healthcare professional before adding any new supplement to your routine.

Conclusion

Drinking olive oil before bed is a simple, time-honored practice that aligns with the principles of a health-conscious lifestyle. By leveraging the body's natural restorative processes during sleep, a small nightly dose of high-quality EVOO may support better digestion, promote restful sleep, and enhance heart and skin health. While not a magic cure-all, it offers a natural, antioxidant-rich addition to your wellness routine. As with any dietary change, moderation and listening to your body are key to reaping the benefits.

Frequently Asked Questions

Yes, for most people, drinking a small amount of high-quality extra virgin olive oil before bed is considered safe. However, excessive consumption can lead to digestive issues or weight gain due to its high caloric density. Always consult a healthcare professional before making significant dietary changes.

A recommended amount is typically one to two tablespoons of high-quality extra virgin olive oil. Starting with a smaller dose, such as one teaspoon, is wise to see how your body reacts.

For maximum health benefits, choose cold-pressed Extra Virgin Olive Oil (EVOO). It contains the highest concentration of beneficial antioxidants and polyphenols, which are lost in more refined varieties.

Olive oil is calorie-dense, with approximately 120 calories per tablespoon. While its healthy fats can aid in weight management by promoting satiety, consuming it in excess without balancing overall caloric intake could lead to weight gain.

Yes, many people mix it with a squeeze of fresh lemon juice or a small glass of warm water. Others find incorporating it into an evening meal or salad dressing to be just as effective.

Yes, olive oil has mild laxative properties that can aid in regulating bowel movements and preventing occasional constipation. It acts as a natural lubricant, easing the digestive process.

Potential side effects, especially with overconsumption, can include gastrointestinal discomfort, such as diarrhea, nausea, or stomach pain. Allergic reactions are rare but possible. It is also important to monitor overall caloric intake to prevent weight gain.