What Does a Sip of Olive Oil Before Bed Do? Exploring the Nightly Ritual

November 4, 2025 •

4 min read

Recent studies have shown that high olive oil consumption is linked to lower mortality rates from chronic diseases. But an increasingly popular trend involves a specific ritual: asking, "What does a sip of olive oil before bed do?" Proponents claim it can promote digestion, aid sleep, and deliver antioxidants while the body rests.

Quick Summary

A nightly spoonful of extra virgin olive oil may offer digestive support, heart health benefits, and aid in sleep quality. The practice is linked to the oil's anti-inflammatory properties, healthy fats, and antioxidants, though specific scientific studies on this timing are limited. It is important to consider moderation due to its high-calorie content.

Key Points

Supports Digestion: A sip of olive oil can have a mild laxative effect, lubricating the digestive tract and stimulating bile to help relieve constipation and bloating.
Aids Sleep Quality: The healthy fats in olive oil can help stabilize blood sugar and promote a feeling of fullness, which may prevent nighttime hunger from disrupting your sleep.
Offers Anti-Inflammatory Effects: Packed with anti-inflammatory compounds like oleocanthal, olive oil can help reduce inflammation during the body's natural nightly repair processes.
Benefits Heart Health: Regular intake of olive oil's monounsaturated fats is associated with improved cardiovascular health, including reduced LDL cholesterol.
Nourishes Skin from Within: Rich in antioxidants and vitamin E, olive oil supports skin health and regeneration while you sleep, contributing to a more radiant complexion.
Supports Weight Management: By increasing satiety and curbing late-night cravings, olive oil can aid in weight management when consumed in moderation.

The Nightly Olive Oil Ritual: Separating Fact from Anecdote

For centuries, olive oil has been a foundational pillar of the Mediterranean diet, renowned for its abundant health benefits. Rich in monounsaturated fats and powerful antioxidants, it is associated with reduced risks of heart disease and inflammation. More recently, the specific practice of consuming a sip of olive oil before bed has gained popularity, with many people claiming it can offer targeted wellness advantages while they sleep. This article explores the potential effects of this evening ritual, drawing from scientific research on olive oil's overall properties and anecdotal evidence surrounding nighttime consumption.

Potential Benefits for Digestive Health

One of the most widely reported effects of taking olive oil before bed relates to digestive wellness. Extra virgin olive oil (EVOO) can act as a natural lubricant for the digestive tract, potentially easing the passage of stool and relieving constipation. The healthy fats also stimulate the production of bile, which helps break down food more efficiently overnight. A four-week study on patients with constipation found that daily olive oil intake was as effective as mineral oil in providing relief. While this study was not specific to nighttime intake, the calming effect on the digestive system may contribute to a more restful night.

Aiding in Sleep Quality and Nighttime Hunger

While there is no definitive research proving olive oil directly causes better sleep, some anecdotal reports suggest a link. The monounsaturated fats and potential antioxidants in EVOO may contribute to a feeling of fullness, which can prevent late-night hunger pangs that could disrupt sleep. By stabilizing blood sugar levels, olive oil may reduce the fluctuations that cause waking up hungry or restless. This effect, combined with its anti-inflammatory properties, can help the body settle down and prepare for a deeper, more uninterrupted rest.

Anti-Inflammatory and Heart-Healthy Effects

Extra virgin olive oil contains a potent anti-inflammatory compound called oleocanthal, which works similarly to ibuprofen. By consuming it at night, the body can benefit from these anti-inflammatory properties during its natural overnight repair processes. This can be particularly helpful for individuals with chronic inflammatory conditions like arthritis. Additionally, olive oil's monounsaturated fats are well-known for their positive impact on cardiovascular health. Regular consumption has been shown to help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. While this benefit is not exclusive to nighttime use, it adds to the overall health advantages of incorporating olive oil into your daily diet.

Nourishing the Skin from Within

The antioxidants and vitamin E found in high-quality olive oil are well-regarded for their benefits to skin health. While external application is common, internal consumption can also contribute to nourished, hydrated skin. The antioxidants help protect skin cells from oxidative stress, potentially reducing the signs of premature aging. Incorporating olive oil into your evening routine ensures your body receives these restorative compounds during its nightly regeneration cycle.

Best Practices and Considerations

To maximize the potential benefits and minimize drawbacks, it is crucial to use high-quality, extra virgin olive oil. This type is minimally processed and retains the highest levels of beneficial compounds like polyphenols. When starting, a single tablespoon is a good dosage to observe how your body reacts.

Choose High Quality: Opt for extra virgin olive oil (EVOO) that is cold-pressed and verified for purity.
Start Small: Begin with one teaspoon or a small sip to see how your digestive system tolerates it.
Consider Timing: While some prefer it on an empty stomach about 30 minutes before bed, others might mix it with a light, evening snack.
Mix for Palatability: If the taste is too strong, mix it with a small amount of lemon juice or warm water.

Comparison: Morning vs. Evening Olive Oil


Factor	Morning Consumption	Evening Consumption
Metabolism	Boosts daytime metabolic activity	Supports overnight metabolic processes
Appetite Control	Reduces daytime hunger	Curbs late-night snacking
Digestion	Aids morning nutrient absorption	Gentle on digestion at night
Sleep	May not have a direct sleep effect	May enhance sleep quality and recovery

Potential Side Effects

Despite the benefits, there are potential drawbacks to consider. Olive oil is calorie-dense, with approximately 120 calories per tablespoon, so overconsumption can lead to weight gain if not balanced within your diet. Excessive intake, especially on an empty stomach, can also cause digestive discomfort such as diarrhea or stomach upset. Individuals with gallbladder issues should consult a doctor before starting this practice.

Conclusion: A Healthful Habit, but Not a Magic Cure

Ultimately, the question of what does a sip of olive oil before bed do is met with a mix of scientific evidence and traditional wisdom. While it is not a magical cure-all, incorporating a small, nightly dose of high-quality extra virgin olive oil can be a beneficial addition to a healthy lifestyle. Its anti-inflammatory, antioxidant, and digestive-aiding properties work in synergy to support the body, particularly during its resting phase. The key is moderation and quality. By using it as a supplement to a balanced diet, rather than a standalone remedy, you can harness its potent properties for improved wellness.

For more information on the extensive benefits of olive oil, visit Healthline’s detailed guide.

Frequently Asked Questions

The best time depends on your goals. Morning consumption can kickstart metabolism and aid digestion during the day, while nighttime intake may support overnight digestion, help with sleep, and curb late-night cravings.

A common recommendation is to start with a small amount, such as one teaspoon, and work your way up to one or two tablespoons. It's important to monitor how your body reacts, as excessive intake can cause digestive upset.

Yes, olive oil is calorie-dense, with about 120 calories per tablespoon. Consuming excessive amounts without balancing your overall calorie intake could lead to weight gain.

For maximum health benefits, use high-quality, cold-pressed extra virgin olive oil (EVOO). It is the least processed and retains the highest levels of healthy fats and antioxidants.

Yes, if you dislike the taste of plain olive oil, you can mix it with a squeeze of fresh lemon juice or stir it into warm water to make it more palatable.

Individuals with gallbladder issues, specific fat-restricted diets, or those on blood-pressure-lowering medication should consult their doctor before adding olive oil to their routine.

Most of the scientific evidence supports the benefits of regular, daily olive oil consumption as part of a balanced diet. Specific studies on the timing of consumption, such as before bed, are limited and the benefits are often based on anecdotal reports and general nutritional properties.