Mediterranean Diet With Extra Virgin Olive Oil Can Lead To Better Sleep: Research Claims

Research Links Diet Rich In Healthy Fats With Quality Rest

New Study Offers Sleep Boost To Mediterranean Diet And Olive Oil Lovers

Getting a good night’s sleep is crucial to overall health, especially for adults over the age of 65. If you’ve been struggling with sleepless nights or restless hours, the solution might lie in your pantry. A recent study suggests that the Mediterranean diet, especially when rich in olive oil, can significantly improve sleep quality in older adults. Experts believe that certain Mediterranean staples, such as extra virgin olive oil, are packed with compounds that can enhance the production of melatonin, the hormone responsible for regulating sleep.

For seniors, who often experience disrupted sleep due to aging, adopting the Mediterranean diet may be a game-changer in achieving a better quality of life.

Dr Mary Yannakoulia, of Harokopio University in Athens, said: “The term Mediterranean diet is widely used to describe a dietary pattern characterised by the abundance of plant foods, fruits, vegetables, cereals, legumes, nuts and seeds. Olive oil is the principal source of fat. A Mediterranean diet also includes moderate amounts of dairy products, low to moderate amounts of fish and poultry, red meat in low amounts, and wine, consumed modestly.”

Greeks consume the Mediterranean diet in its purest form and enjoy lower rates of heart disease, obesity, cancer and dementia. Senior author Dr Yannakoulia said: “We need to further explore the mechanisms that link this healthful pattern with better sleep habits – thus promoting quality of life of older people.”

As summarised in Uk.News/Yahoo,

A good night’s sleep is especially important to older adults because it helps improve concentration and memory formation. It also allows the body to repair any cell damage that occurred during the day and refreshes the immune system which in turn helps to prevent illnesses.

Olive Oil Fuelled Mediterranean Diet Is Rich In Sleep Hormone

Dr Yannakoulia said the Mediterranean diet is rich in the ‘sleep hormone’ melatonin that controls the body clock. She explained: “Some foods characterising the Mediterranean dietary pattern, such as olives, some kinds of fish and seasonal fruits, are good sources of melatonin.

“Melatonin is a neuro-hormone that modulates circadian rhythms and is involved, among others, in the sleep–wake cycle by promoting sleep and subsequently enhancing sleep quality.”

Uk.News/Yahoo outlined the research method as follows:

Study participants were recruited from the Hellenic Longitudinal Investigation of Ageing and Diet which is looking at rates of dementia in the Greek population. They filled out a questionnaire on their consumption of dairy products, cereals, fruits, vegetables, meat, fish, legumes, added fats, alcoholic beverages, stimulants and sweets over the past month.

This enabled the researchers to work out their adherence to the Mediterranean diet at least four servings a week of foods and drinks linked to it. The participants were split into three groups on this basis, low, middle and high consumption of such meals.

Sleep quality was evaluated over the same time period based on 12 self-reported factors. This included how long it took them to nod off, for instance, and their levels of restlessness during the night and drowsiness during the day.

Dr Yannakoulia said: “Participants with lower adherence to the Mediterranean diet reported worse sleep quality compared with those having middle and high adherence.”

But, interestingly, the effect only worked up to the age of 75, reports Geriatrics and Gerontology International. Eating plenty of fruit, vegetables and olive oil did not improve the sleep of people who were older. Dr Yannakoulia said at this time of life it is likely they are suffering other conditions – or comorbities – that offset the benefit.

She said: “A possible explanation could be that with increasing age, the frequency of other comorbidities, such as hypertension, is increased and these diseases might have a greater impact on sleep quality.

“As a result, they could mask the effect of the Mediterranean dietary pattern on sleep quality. Furthermore, although we excluded the individuals taking the most well-known categories of drugs affecting sleep, it remains a possibility that other drugs might indirectly affect sleep.”

Mediterranean Diet For Reduced Inflammation And Better Sleep

Inflammation can be a silent saboteur of good sleep, especially in older adults. Chronic inflammation is often associated with conditions such as arthritis, cardiovascular issues, and even neurodegenerative diseases—all of which can disturb sleep patterns.

The Mediterranean diet combats inflammation by providing a wealth of anti-inflammatory nutrients. Foods like fatty fish, nuts, leafy greens, and tomatoes are rich in omega-3 fatty acids, antioxidants, and vitamins. These nutrients work collectively to reduce the body’s inflammation markers.

For example:

• Fatty Fish (like salmon and sardines): Loaded with omega-3s and vitamin D, both of which support healthy sleep cycles.
• Leafy Greens (like spinach and kale): Excellent sources of magnesium, a mineral that relaxes muscles and promotes sleep.
• Nuts and Seeds (like almonds and sunflower seeds): Contain tryptophan, an essential amino acid involved in serotonin and melatonin production.

By decreasing chronic inflammation, the Mediterranean diet helps regulate the signalling pathways responsible for restful sleep, making nighttime disturbances less likely.

Dr Yannakoulia said:

“The adverse effects poor sleep quality exerts on the health of older adults have been shown extensively.

“Thus, it is of great importance to understand the determinants of poor sleep in older adults. We propose adherence to a healthy dietary pattern, the Mediterranean diet, should be advised as a means to improve sleep quality in older people.”

Extra Virgin Olive Oil For Better Overall Health In Older Adults

The benefits of extra virgin olive oil extend far beyond just better sleep. For seniors, incorporating high-quality olive oil into their daily lives can lead to improved overall health. A meta-analysis of multiple studies shows that EVOO consumption is linked with improvements in cognitive function, heart health, and even reduced risk of developing type 2 diabetes.

Cognitive Health

Studies have linked polyphenols in olive oil to enhanced brain health. Daily consumption of EVOO has been shown to improve memory, focus, and reduce the risk of Alzheimer’s disease—a concern for many aging adults.

Cardiovascular Benefits

Olive oil is predominantly made up of monounsaturated fats, which are known to improve heart health by lowering LDL (bad) cholesterol while boosting HDL (good) cholesterol. For seniors, maintaining a healthy heart is essential for better blood flow, which also ensures proper oxygen delivery to the brain and other organs during sleep.

Diabetes Prevention

A Mediterranean diet that includes olive oil has been shown to improve insulin sensitivity and blood sugar levels. For seniors struggling with diabetes or pre-diabetes, this added benefit is a strong reason to adopt this diet.

Better Bone Health

Older adults are at a higher risk of osteoporosis and fractures. Olive oil consumption can enhance calcium absorption in the body, resulting in stronger bones and better mobility.

Combined, these benefits lead to enhanced vitality and independence among older adults, which can also contribute to a positive mental state and, in turn, better sleep.

How to Adopt a Mediterranean Diet for Healthier Sleep

If you’re ready to give the Mediterranean diet a try and enjoy better sleep and health, here are some practical tips to get started:

1/ Stock Up on Healthy Fats

Opt for extra virgin olive oil as your main cooking ingredient and drizzle it over salads and roasted vegetables.

2/ Eat More Fish

Incorporate fatty fish like salmon, sardines, and mackerel into your meals at least twice a week for a hearty dose of omega-3s.

3/ Load Up on Vegetables

Fill half your plate with colorful vegetables such as tomatoes, peppers, zucchini, and green beans. These nutrient-dense choices fight inflammation.

4/ Snack Smart

Replace chips or sweets with nuts, seeds, or fruit. Almonds, for instance, pack a punch with magnesium and healthy fats.

5/ Go Whole Grain

Swap white bread and pasta for whole-grain options like quinoa, farro, or whole-wheat bread, which boost energy and help regulate blood sugar.

6/ Enjoy Fruit for Dessert

Skip sugary desserts and opt for fresh or dried fruits like berries, figs, or oranges for a naturally sweet end to your meal.

7/ Drink Wisely

Pair your meals with water or herbal tea rather than sugary drinks. A glass of red wine, enjoyed occasionally, fits right into the Mediterranean lifestyle.

Prioritize Your Sleep and Health with the Mediterranean Diet

Whether you’re struggling with sleepless nights or simply seeking to improve your overall well-being, switching to a Mediterranean diet may be the answer. Packed with sleep-enhancing nutrients and anti-inflammatory properties, this style of eating isn’t just a short-term fix—it’s a lifelong recipe for better health and vitality.

Start small by introducing olive oil into your meals or swapping processed snacks for nuts and fruits. Every step toward a Mediterranean lifestyle is a step toward quality sleep, reduced inflammation, and long-term wellness.

Experience the benefits for yourself and say goodbye to restless nights. Better health is just a meal away!