Why take one spoon of olive oil at night? Unlocking its potent health benefits while you sleep

October 1, 2025 •

4 min read

The Mediterranean diet, rich in olive oil, is consistently linked to lower rates of chronic diseases. Incorporating this powerhouse ingredient by asking why take one spoon of olive oil at night? can be a simple, impactful ritual to support your body's restorative processes while you sleep.

Quick Summary

Taking extra virgin olive oil before bed is linked to improved digestive wellness, reduced inflammation, and stabilized blood sugar, which can aid better sleep. The practice also supports cardiovascular health and provides the body with beneficial antioxidants overnight.

Key Points

Supports Nighttime Digestion: A spoonful of olive oil before bed can help stimulate bile production, aiding in fat digestion and promoting regular bowel movements overnight.
Reduces Inflammation While You Sleep: The oleocanthal in extra virgin olive oil acts as a natural anti-inflammatory, helping to reduce systemic inflammation during the body's repair cycle.
Improves Sleep Quality: By helping stabilize blood sugar levels, olive oil can prevent midnight hunger pangs and support a more restful, uninterrupted sleep.
Boosts Heart Health: The monounsaturated fats found in olive oil work to improve cardiovascular health by managing cholesterol and blood pressure levels.
Offers Satiety for Weight Management: Taking olive oil at night can create a feeling of fullness that discourages late-night snacking, assisting with weight control as part of a balanced diet.

Extra virgin olive oil (EVOO) has long been a staple in the Mediterranean diet and is celebrated for its rich flavor and numerous health benefits. Beyond its use in cooking, consuming a small, controlled dose—such as one tablespoon—before bed has become a popular wellness trend. This nighttime habit may offer targeted benefits by allowing the body to process its healthy compounds during sleep, a critical time for cellular repair and regeneration.

The Nutritional Powerhouse in Your Spoon

High-quality EVOO is far more than just a fat source. It is packed with a unique nutritional profile that delivers its therapeutic effects, especially when taken consistently. The key components include:

Monounsaturated Fats: Predominantly oleic acid, which makes up a large portion of olive oil's fatty acid content. This healthy fat is crucial for reducing inflammation and protecting heart health.
Polyphenols: Powerful antioxidants that protect the body from oxidative stress and chronic disease. The content and potency of these compounds are highest in high-quality EVOO.
Oleocanthal: A specific polyphenol that has powerful anti-inflammatory properties, with effects comparable to the pain reliever ibuprofen.
Vitamin E and Vitamin K: Fat-soluble vitamins that contribute to skin health and other bodily functions.

Improved Digestion and Gut Health While You Sleep

Many users report improved digestive comfort with a nightly olive oil regimen. This is attributed to several mechanisms:

Mild Laxative Effect: Olive oil helps lubricate the intestinal tract, which can promote regularity and provide gentle relief from occasional constipation.
Bile Production: It stimulates the gallbladder to release bile, which helps the body more efficiently digest fats and absorb fat-soluble vitamins throughout the night.
Support for Gut Microbiota: The polyphenols in EVOO can act as a prebiotic, fostering the growth of beneficial bacteria in the gut microbiome. A balanced microbiome is linked to improved digestion, mood, and overall wellness.

Combating Inflammation and Promoting Recovery

Chronic inflammation is a leading cause of many diseases. Consuming olive oil at night can help reduce inflammation, which is when the body is naturally engaged in repair processes. The potent compound oleocanthal has been shown to reduce inflammatory markers and can be especially helpful for those with inflammatory conditions like arthritis. Taking it before bed ensures these compounds are at work while your body rests and recovers.

Supporting Heart Health Throughout the Night

Cardiovascular health is a key area of benefit from olive oil consumption. While you sleep, the healthy fats can continue to work their magic.

Cholesterol Management: The monounsaturated fats in olive oil can help lower 'bad' LDL cholesterol while increasing 'good' HDL cholesterol.
Blood Pressure: Some research indicates that regular olive oil consumption can help lower blood pressure, which is a major risk factor for heart disease.
Oxidative Stress Reduction: Antioxidants protect blood cholesterol from oxidative damage, a known contributor to heart disease.

Aiding Restful Sleep and Weight Management

For those who struggle with sleep, olive oil might be an unexpected ally. The healthy fats can help stabilize blood sugar levels overnight, preventing spikes and drops that can disrupt sleep. Furthermore, the feeling of satiety it provides can curb late-night cravings and prevent you from eating a heavy meal before bed, which can interfere with sleep quality. By promoting a feeling of fullness, it can also assist with weight management when used as part of a balanced diet.

Morning vs. Nightly Olive Oil: Which is Best for You?

While the benefits of regular olive oil consumption are well-documented, the optimal time of day might depend on your primary health goals. Consistency is more important than timing, but here is a comparison for different objectives:


Factor	Morning Consumption	Evening Consumption
Metabolism	Boosts daytime metabolic activity	Supports steady overnight metabolic processes
Appetite Control	Reduces daytime hunger, controls cravings	Curbs late-night snacking, promotes satiety before sleep
Digestion	Can kickstart digestion on an empty stomach	Gentle on digestion, aids overnight repair
Sleep Quality	N/A	Stabilizes blood sugar, promoting better sleep
Who It's For	Active individuals and those focused on weight management during the day	People with digestive issues, sleep problems, or nighttime snacking habits

Conclusion: A Simple Ritual for Better Health

Incorporating a nightly spoonful of extra virgin olive oil is a simple, yet potent, way to enhance your health. By leveraging its powerful anti-inflammatory, antioxidant, and heart-healthy properties, you can support your body's natural restorative processes as you sleep. For maximum benefit, choose a high-quality, fresh EVOO and start with a small amount to see how your body responds. While this practice can be a valuable addition to a healthy lifestyle, remember it is not a cure-all. Always consult a healthcare professional before making significant changes to your diet, especially if you have pre-existing health conditions. For more on the health benefits of olive oil, read this review on its anti-inflammatory properties.

Frequently Asked Questions

The 'best' time depends on your health goals. The morning can kickstart your metabolism and curb daytime appetite, while the evening may better support digestion, reduce nighttime cravings, and aid sleep quality. Consistency is more important than timing.

For maximum health benefits, opt for high-quality Extra Virgin Olive Oil (EVOO). This is the least processed type and retains the highest levels of beneficial antioxidants and polyphenols.

A typical dose is one tablespoon. You can start with a smaller amount, like a teaspoon, to see how your body reacts and adjust from there.

Yes, olive oil can act as a mild, natural laxative. Its lubricating properties can help soften stools and promote regularity, offering relief from occasional constipation.

While generally safe, some individuals might experience mild gastrointestinal discomfort like acid reflux or an upset stomach. It is always best to consult with a doctor before starting any new dietary practice, especially if you have existing health conditions.

While not a magic bullet for weight loss, olive oil's healthy fats can promote a feeling of fullness, which can help reduce the tendency to snack late at night and assist with weight management when part of a balanced diet.

By providing a source of healthy monounsaturated fats and antioxidants overnight, olive oil helps maintain balanced cholesterol levels and reduces oxidative stress, which contributes to overall cardiovascular health.