Can EVOO Be the Secret Sauce for Sleep in the Mediterranean Diet?
More than one-third of Americans are sleep-deprived, so it’s not unusual to experience nights of restless sleep. However, there’s an often overlooked culprit: diet.1 The foods we eat every day, as well as when and how we eat them, play a decisive role in how well we sleep each night. So, while the Mediterranean and MIND diets are well-recognized for their brain-nourishing benefits, they’ve also been linked to better sleep and a reduced risk of sleep disorders.2
Amid this nationwide sleep crisis, building healthy sleep support habits matters more than ever. Getting between seven to eight hours of sleep each night isn’t just about feeling rested — it sets the foundation for long-term cognitive function. Poor sleep is tied to higher inflammation levels, memory loss, and an increased risk of Alzheimer’s.3 And one key ingredient quietly pulling its weight in a sleep-promoting diet? Extra virgin olive oil.
Sleep Nutrition: How Diet Can Promote Restful Sleep
Let’s start with food choices in general. They impact processes like inflammation, blood sugar regulation, and proper hormone production — all of which influence how easily you fall and stay asleep.
Diets high in added sugars, refined carbohydrates, and unhealthy fats can disrupt these functions and be the reason behind our lighter, more fragmented sleep, and even insomnia.4
The Mediterranean diet offers a powerful alternative. This whole-foods approach emphasizes vegetables, fruits, legumes, fish, and healthy fats, and has consistently been associated with better sleep quality and fewer insomnia symptoms.5 This is likely due to the diet’s richness in polyphenols, monounsaturated fats (MUFAs), and other nutrients that naturally promote sleep systems. Not only do these nutrients help reduce oxidative stress and assist in balancing sleep-related hormones, they also provide foundational support for overall brain health.6 And, they are found in abundance in extra virgin olive oil (EVOO), a staple in the Mediterranean diet and possibly a key reason this way of eating is so sleep-supportive.
Extra Virgin Olive Oil: Bringing Benefits for a Better Night of Sleep
One of the standout nutrients in EVOO is monounsaturated fats (particularly oleic acid). These healthy fats improve how the brain responds to insulin, which is essential because insulin sensitivity is linked to better brain activity and cognitive function.7 Studies suggest that enhanced brain insulin signaling can contribute to improved sleep quality by supporting the brain’s ability to regulate energy and neurotransmitters involved in sleep.8
Additionally, olive oil polyphenols are natural plant compounds with potent antioxidant and anti-inflammatory properties. These nutrients support healthy brain-signaling pathways and assist in the metabolism of tryptophan, the amino acid precursor to serotonin and melatonin, crucial hormones in maintaining a circadian rhythm and a restful night’s sleep. A recent study proved that polyphenol rich olive oil consumption positively influences this tryptophan-serotonin-melatonin pathway, potentially enhancing sleep quality.9
Vitamin E, another common compound in EVOO, is known for its antioxidant properties. It helps combat oxidative stress, which can otherwise interfere with brain cells involved in the sleep-wake cycle.10
Beyond these effects, EVOO’s nutrients also support the gut-brain axis, the bidirectional communication system between your digestive system and brain. A healthier gut may help reduce inflammation and improve neurotransmitter production, both of which are associated with better sleep.6
Together, EVOO’s unique nutritional profile may offer powerful support for sleep through a combination of hormone regulation, inflammation reduction, and brain-gut signaling.
Did You Know that EVOO Contains Melatonin?
Briefly mentioned earlier, melatonin is the hormone responsible for regulating our sleep-wake cycles, signaling to the body when it’s time to wind down and prepare for rest. While the body naturally produces melatonin, certain foods also contain this hormone in trace amounts; and, surprisingly, extra virgin olive oil is one of them.
EVOO, especially cold-pressed varieties, contains measurable levels of melatonin.11 This natural presence adds to EVOO’s sleep-supporting properties beyond its healthy fats and antioxidants. The melatonin content can vary depending on the olive varietal and processing methods, but consuming high-quality, minimally processed EVOO may provide a slight boost to your body’s natural sleep signals.12
The Anti-Anxiety Benefits of Olive Oil – and Connection to Sleep
As most of us may have guessed, sleep and anxiety are closely linked: nearly 50% of people with anxiety experience sleep disturbances, especially insomnia. And lack of sleep can make anxiety worse, creating a vicious cycle.13
Emerging evidence suggests EVOO may help break the cycle. Compounds like hydroxytyrosol and oleuropein provide EVOO with possible anxiolytic (anti-anxiety) properties, such as potentially calming the nervous system, promoting a stable mood, and reducing stress levels.14 These polyphenols strengthen stress-response pathways in the brain by protecting against oxidative stress, a common contributor to anxiety disorders.15 This effect could make EVOO a valuable dietary aid for easing anxiety symptoms that often interfere with rest.
How Much Olive Oil for Better Sleep?
Although there is no official daily amount of EVOO to consume specifically for sleep, evidence suggests that in general, a healthy, effective, and research-backed target is about two tablespoons of EVOO per day.16 This provides a steady source of beneficial fats, polyphenols, and antioxidants to support your brain and sleep.
If you’re wondering how to add EVOO to your daily routine, here are some simple tips:
-
Take a spoonful straight, especially first thing in the morning or before bed.
-
Blend it into smoothies for a creamy texture and nutrient boost.
-
Drizzle it over salads, roasted vegetables, or whole grains to enhance flavor and nutrition.
For more tasty ideas, check out our EVOO Eating Guide, where you can find simple tips and recipes to include more EVOO into your diet for a boost of brain health and added sleep support.
The Mediterranean Diet and Sleep: Could EVOO be the Secret?
Given all we know, EVOO may be even more than the healthy fat we know and love; it might be the secret ingredient behind the Mediterranean diet’s sleep-supportive power. Putting it all together, EVOO provides plenty of monounsaturated fats that support brain function, contains trace amounts of melatonin, and offers compounds that may reduce anxiety — all crucial elements for maintaining a healthy sleep-wake cycle.
Interestingly, in one clinical trial where EVOO was used as a placebo, participants still experienced improved sleep, despite researchers not expecting it.17
The evidence is promising, but targeted research is still needed. Clinical and observational studies that specifically explore EVOO’s effects on sleep could help uncover even more of its potential.
Discover the Brain Health Kitchen Extra Virgin Olive Oil (BHK EVOO)
Navigating the crowded world of extra virgin olive oils can be overwhelming, especially when you’re looking for one that delivers more than just good taste. That’s why we created Brain Health Kitchen EVOO: a limited-batch, high polyphenol olive oil developed in collaboration with Annie Fenn, M.D., culinary expert, instructor, and founder of Brain Health Kitchen.
Harvested from an award-winning farm in Tuscany, this EVOO is carefully crafted to deliver both exceptional flavor and powerful brain-health benefits. Selected for its ideal fat profile and rich polyphenol content, BHK EVOO supports your wellness goals, whether you’re drizzling it over salads or adding it to your favorite recipes. Now available and shipping, each bottle comes with a complimentary recipe card from Dr. Fenn to inspire your kitchen creation! Learn more about this limited EVOO and order it by visiting here.
References
1. Liu, Y. et al. Prevalence of Healthy Sleep Duration among Adults — United States, 2014. MMWR Morb Mortal Wkly Rep 65, 137–141 (2016).
2. Godos, J. et al. Mediterranean Diet and Sleep Features: A Systematic Review of Current Evidence. Nutrients 16, 282 (2024).
3. Lv, Y.-N., Cui, Y., Zhang, B. & Huang, S.-M. Sleep deficiency promotes Alzheimer’s disease development and progression. Front Neurol 13, (2022).
4. Arab, A., Karimi, E., Garaulet, M. & Scheer, F. A. J. L. Dietary patterns and insomnia symptoms: A systematic review and meta-analysis. Sleep Med Rev 75, 101936 (2024).
5. Castro-Diehl, C. et al. Mediterranean diet pattern and sleep duration and insomnia symptoms in the Multi-Ethnic Study of Atherosclerosis. Sleep 41, (2018).
6. Scoditti, E., Tumolo, M. R. & Garbarino, S. Mediterranean Diet on Sleep: A Health Alliance. Nutrients 14, 2998 (2022).
7. Sartorius, T. et al. Monounsaturated Fatty Acids Prevent the Aversive Effects of Obesity on Locomotion, Brain Activity, and Sleep Behavior. Diabetes 61, 1669–1679 (2012).
8. Yehuda, S., Rabinovitz, S. & Mostofsk, D. I. Essential fatty acids and sleep: mini-review and hypothesis. Med Hypotheses 50, 139–145 (1998).
9. Vazquez-Aguilar, A., Sanchez-Rodriguez, E., Rodriguez-Perez, C., Rangel-Huerta, O. & Mesa, M. Metabolomic-Based Studies of the Intake of Virgin Olive Oil: A Comprehensive Review. Metabolites 13, 472 (2023).
10. Alzoubi, K. H., Khabour, O. F., Rashid, B. A., Damaj, I. M. & Salah, H. A. The neuroprotective effect of vitamin E on chronic sleep deprivation-induced memory impairment: The role of oxidative stress. Behavioural Brain Research 226, 205–210 (2012).
11. de la Puerta, C. et al. Melatonin is a phytochemical in olive oil. Food Chem 104, 609–612 (2007).
12. Grao-Cruces, E., Calvo, J. R., Maldonado-Aibar, M. D., Millan-Linares, M. del C. & Montserrat-de la Paz, S. Mediterranean Diet and Melatonin: A Systematic Review. Antioxidants 12, 264 (2023).
13. Chellappa, S. L. & Aeschbach, D. Sleep and anxiety: From mechanisms to interventions. Sleep Med Rev 61, 101583 (2022).
14. Eedy, V. & Aucoin, M. The role of olive oil and its constituents in mental health: a scoping review. British Journal of Nutrition 1–11 (2024) doi:10.1017/S000711452400299X.
15. Salim, S. Oxidative Stress and Psychological Disorders. Curr Neuropharmacol 12, 140–147 (2014).
16. Kaddoumi, A. et al. Extra-Virgin Olive Oil Enhances the Blood–Brain Barrier Function in Mild Cognitive Impairment: A Randomized Controlled Trial. Nutrients 14, 5102 (2022).
17. Cornu, C. et al. A dietary supplement to improve the quality of sleep: a randomized placebo controlled trial. BMC Complement Altern Med 10, 29 (2010).
