What Does a Spoonful of Olive Oil Do For You Before Bed?

December 25, 2025 •

4 min read

According to ancient traditions and modern wellness trends, a spoonful of olive oil before bed can have a range of positive effects on your body. This simple nightly ritual is believed to aid digestion, promote better sleep, and offer significant cardiovascular benefits. Incorporating this powerful liquid into your evening routine could be a simple way to boost your overall health.

Quick Summary

A nightly spoonful of extra virgin olive oil offers potential benefits for digestion, sleep quality, and heart health, contributing to a sense of fullness and anti-inflammatory support. A small amount before bed may improve overnight digestion and reduce nighttime hunger pangs.

Key Points

Digestive Aid: A spoonful of olive oil before bed acts as a natural lubricant, aiding in the smooth passage of food and potentially relieving constipation.
Improved Sleep Quality: By helping to stabilize blood sugar levels and reducing inflammation, olive oil can promote more restful, uninterrupted sleep.
Heart Health Support: The monounsaturated fats and antioxidants in extra virgin olive oil contribute to lower LDL cholesterol and protect against cardiovascular disease.
Satiety and Weight Management: Consuming olive oil at night can increase feelings of fullness, helping to curb late-night cravings and support weight control.
Anti-inflammatory Properties: Rich in compounds like oleocanthal, olive oil can help reduce inflammation throughout the body, benefiting overall health.
Nutrient Absorption: The healthy fats in olive oil assist the body in better absorbing fat-soluble vitamins while you sleep.
Skin Nourishment: The antioxidants and vitamin E in olive oil can nourish the skin from within, supporting the body's overnight regeneration process.

The Science Behind the Nightly Ritual

For centuries, olive oil has been a staple in the Mediterranean diet, celebrated for its robust flavor and extensive health benefits. While its use in cooking is common knowledge, the practice of consuming a spoonful before bed has gained popularity in wellness circles. The primary reasons for this tradition lie in the oil's rich composition of monounsaturated fats, antioxidants, and anti-inflammatory properties.

Promoting Digestive Harmony

One of the most frequently cited benefits of consuming olive oil at night is its positive effect on the digestive system. A spoonful of olive oil can act as a natural lubricant for the digestive tract, which helps food pass more easily through the body and may aid in preventing constipation. Furthermore, it stimulates the gallbladder to release bile, which is essential for the efficient digestion of fats and the absorption of fat-soluble vitamins. The anti-inflammatory compounds found in extra virgin olive oil may also help soothe the gut lining, potentially reducing bloating and discomfort that can disrupt sleep.

Supporting Restful Sleep

While not a sedative, olive oil may contribute to better sleep quality in several indirect ways. The healthy monounsaturated fats can help stabilize blood sugar levels throughout the night, preventing the energy crashes and hunger pangs that can wake you up. This stability can lead to a more consistent and deeper sleep cycle. Its anti-inflammatory properties can also help calm the body, promoting a relaxed state conducive to falling and staying asleep. By ensuring your body isn't working overtime on digestion or battling inflammation, it can focus on rest and repair.

Enhancing Cardiovascular Health

Your heart works around the clock, and a nighttime dose of olive oil can provide valuable support while you rest. Rich in heart-healthy monounsaturated fats, extra virgin olive oil helps reduce harmful LDL ("bad") cholesterol while raising beneficial HDL ("good") cholesterol. The potent antioxidants, particularly polyphenols, combat oxidative stress and inflammation, both of which contribute to cardiovascular disease. This nightly ritual can contribute to long-term heart health by supporting your vascular function.

Potential Aid for Weight Management

Though calorie-dense, a spoonful of olive oil before bed can help with weight management by promoting a feeling of fullness. The satiety-inducing effect of healthy fats can reduce the urge for late-night snacking and curb cravings. When paired with a balanced diet, this can help manage overall calorie intake and support metabolic health. Studies have indicated that consistent consumption of olive oil is linked with lower blood pressure and weight management.

Potential Risks and Considerations

While generally safe for most, consuming olive oil before bed isn't without potential drawbacks. Some individuals may experience digestive discomfort, such as stomach upset, nausea, or mild acid reflux, especially when consuming a large amount or if they have a sensitive stomach. The fat can be difficult to digest while lying down. It is always recommended to start with a small amount (like a teaspoon) to see how your body reacts and to choose high-quality, extra virgin olive oil for the most health benefits. For those with certain health conditions, like gallbladder issues, consulting a healthcare professional is wise before adding this to a routine.

How to Incorporate Olive Oil into Your Nightly Routine

Method 1: Plain and Simple: Take one tablespoon of high-quality extra virgin olive oil (EVOO) about 30 minutes before bed.
Method 2: The Lemon Twist: Mix your tablespoon of EVOO with a squeeze of fresh lemon juice. This combination can aid in digestion and offer a pleasant flavor.
Method 3: Warm Water Mixture: Stir a tablespoon of EVOO into a glass of warm water. This can be a gentler way for your system to handle it, especially if you have a sensitive stomach.
Method 4: Bedtime Snack Pairing: Drizzle a tablespoon of olive oil over a light evening snack, such as whole-grain toast or a small bowl of Greek yogurt with berries. This helps to manage hunger and absorb the nutrients more effectively.

Olive Oil Timing Comparison: Morning vs. Night


Aspect	Morning Consumption	Evening Consumption
Metabolism	Kickstarts metabolism for the day.	Supports steady metabolism while you sleep.
Appetite Control	Reduces daytime hunger and cravings.	Curbs late-night snacking and regulates blood sugar.
Energy Levels	Provides a slow-release energy boost for the day.	Promotes relaxation and improves sleep quality.
Digestion	Aids nutrient absorption throughout the day.	Gentle on digestion, supports overnight recovery.
Primary Goal	Weight management, energy, appetite control.	Sleep improvement, overnight recovery, gentle digestion.

Conclusion: A Simple Habit for Potential Health Gains

A spoonful of olive oil before bed is a simple, natural habit that offers a range of potential health benefits, particularly when using high-quality extra virgin olive oil. From promoting digestive ease and restful sleep to supporting heart health, the practice is rooted in both traditional wellness and modern scientific understanding. While the benefits are primarily tied to the overall consumption of olive oil in a balanced diet, a nightly dose can be a targeted way to support your body's restorative processes. It's a small change with potentially significant rewards for your well-being, though it is always recommended to consult a healthcare professional before adding new supplements to your routine.

For more information on the science behind olive oil's components, a study in the National Library of Medicine supports its role in improving gut health and gastrointestinal function.

Frequently Asked Questions

There is no definitive scientific evidence that drinking olive oil before bed is superior to other times. The primary factor is consistent, daily consumption of high-quality extra virgin olive oil. The evening ritual is favored by some for targeting overnight digestion and sleep.

The recommended amount is typically one to two tablespoons of high-quality extra virgin olive oil. It is best to start with a smaller amount, like a teaspoon, to see how your body tolerates it and adjust accordingly.

For maximum health benefits, it is crucial to use high-quality extra virgin olive oil (EVOO). EVOO is cold-pressed and retains the most nutrients and antioxidants compared to refined versions.

While not a magic solution, olive oil can assist in weight management. Its healthy fats promote a feeling of fullness, which can help reduce late-night snacking and overall calorie intake when combined with a balanced diet.

Some people may experience digestive discomfort, such as nausea, stomach upset, or heartburn, particularly with larger amounts. It is important to start with a small dose to minimize these risks.

It is generally advised to take the olive oil about 30 minutes before bedtime on an empty stomach for optimal effects on digestion and sleep.

Yes, you can mix olive oil with a drop of lemon juice or warm water to improve the taste. Pairing it with a light, healthy snack like yogurt is another option.