Many people struggle with winding down at the end of a long day, dealing with occasional digestive discomfort, or simply wanting to feel more balanced as they head to sleep. Late-night snacking can leave you feeling heavy, while poor digestion might interrupt rest and leave you groggy in the morning. The good news? A growing number of wellness enthusiasts are turning to a straightforward habit: incorporating a small amount of extra virgin olive oil into their evening routine. But what makes this practice worth considering, and how can it fit into your daily life without overpromising results? Keep reading, because toward the end we’ll share practical tips on how to try it safely and effectively.
Why Extra Virgin Olive Oil Stands Out in Wellness Circles
Extra virgin olive oil (EVOO) is celebrated as a cornerstone of the Mediterranean diet, prized for its natural composition. Unlike refined oils, EVOO is cold-pressed from fresh olives without chemicals or excessive heat, preserving beneficial compounds like monounsaturated fats and polyphenols.
Research highlights how diets rich in olive oil support overall wellness. For instance, studies on Mediterranean eating patterns show positive associations with heart health and reduced inflammation. While most benefits come from regular dietary inclusion rather than specific timing, some people report that a small evening dose feels particularly soothing.
But that’s not all… this simple addition might align perfectly with bedtime for a few gentle reasons.
Potential Support for Digestion Overnight
One common reason people explore olive oil before bed is its possible role in supporting smooth digestion. Olive oil’s healthy fats can help stimulate bile release from the gallbladder, which aids in breaking down fats and promoting regularity.
Anecdotal reports and some limited studies suggest it may ease occasional constipation. For example, research involving patients with specific health needs found that daily olive oil intake helped soften stools, similar to other mild options. While more studies are needed on bedtime specifically, many find a small amount in the evening contributes to feeling lighter in the morning.
Here are a few key points about how it might help digestion:
- Acts as a mild lubricant in the digestive tract
- Supports nutrient absorption from the day’s meals
- May reduce occasional bloating for some individuals
How It Might Fit Into a Relaxing Evening Wind-Down
Incorporating olive oil at night could provide a subtle sense of fullness without heavy eating, potentially helping avoid late-night hunger that disrupts sleep. The monounsaturated fats offer sustained energy, and some traditional practices link it to calmer evenings.
Polyphenols in high-quality EVOO have antioxidant properties that support the body’s natural repair processes overnight. While direct evidence for better sleep is limited, feeling more comfortable digestively can contribute to overall restfulness.
Heart Health Connections Worth Knowing
Olive oil is widely recognized for its role in cardiovascular wellness. Replacing saturated fats with monounsaturated ones from olive oil is linked to better cholesterol management and lower heart disease risk, according to health authorities like the FDA.
Regular consumption provides these fats consistently. A bedtime spoonful could simply help meet daily needs in a convenient way, as part of a balanced approach.
Studies, such as those from large Mediterranean diet trials, reinforce that higher olive oil intake correlates with positive heart outcomes over time.
Other Everyday Wellness Perks to Explore
Beyond digestion and heart support, olive oil’s compounds may contribute to general well-being:
- Anti-inflammatory effects from oleocanthal
- Potential blood sugar stability when part of a healthy diet
- Nutrient boost from vitamin E and other antioxidants
These benefits shine brightest when olive oil replaces less healthy fats throughout the day.
Practical Tips: How to Try Olive Oil Before Bed Safely
Ready to experiment? Start small and listen to your body.
Step-by-step guide to get started:
- Choose high-quality extra virgin olive oil – look for cold-pressed, in a dark bottle to protect from light.
- Begin with 1 teaspoon (about 5 ml) 30-60 minutes before bed.
- Take it straight, or mix with a splash of warm water or lemon for easier sipping.
- Increase gradually to 1 tablespoon (15 ml) if it feels comfortable.
- Track how you feel over a week – note digestion, energy, and rest.
Quick comparison: Morning vs. Evening olive oil routine
- Morning — May kickstart digestion and metabolism for the day.
- Evening — Could support overnight comfort and relaxation.
Consistency matters more than perfect timing. Pair it with fiber-rich foods, hydration, and movement for best results.
Things to Keep in Mind
Olive oil is calorie-dense (about 120 calories per tablespoon), so factor it into your overall intake. Start low to avoid any digestive upset.
Not everyone needs this habit — if your diet already includes healthy fats from nuts, avocados, or fish, you may get similar benefits without drinking it straight.
Wrapping It Up: A Gentle Evening Addition?
Adding a small amount of extra virgin olive oil to your bedtime routine could be an easy, natural way to support digestion, contribute to heart wellness, and promote a sense of calm. While it’s no miracle cure, many appreciate how it fits into a mindful lifestyle. The key is quality, moderation, and enjoying the process.
What small change could make your evenings feel better? Give it a thoughtful try and see how your body responds.
FAQ
Is it better to drink olive oil in the morning or before bed?
Both times can work. Morning may energize digestion, while evening supports overnight comfort. Choose what fits your schedule.
How much olive oil should I take before bed?
Start with 1 teaspoon and build to 1 tablespoon max. More isn’t always better due to calories.
Can anyone try drinking olive oil at night?
Most healthy adults can, but consult your healthcare provider first if you have digestive issues, gallbladder concerns, or take medications.
Disclaimer: This article is for informational purposes only and not intended as medical advice. Individual results vary, and this is not a substitute for professional healthcare guidance. Always talk to your doctor before making dietary changes, especially if you have health conditions.
